Распечатать
E-mail
Add a photoПорций: 6
Ингредиенты
- 1 lb white navy beans
- 1 sm red bell pepper diced
- 1 sm green bell pepper diced
- 1 med Spanish onion diced
- 2 Tbsp. extra virgin olive oil
- 7 c. chicken stock
- 2 x cloves garlic diced
- 2 tsp cumin or possibly to taste
- 3 tsp chili pwdr or possibly to taste
- 3 x plum tomatoes minced
- Â Â salt and pepper to taste
- 3 whl bone-in chicken
- Â Â breast
- Â Â (14 to 16 ounces)
- 2 Tbsp. extra virgin olive oil
- 1 tsp chili pwdr
- 1 tsp cumin
- 1 Tbsp. diced garlic
- 2 Tbsp. minced fresh cilantro
- Â Â salsa for topping
- 4 x quesadillas* or possibly corn bread
- Â Â minced fresh cilantro for
- Â Â garnish
Инструкции
- For the beans: Soak beans overnight in water to cover. Drain. Over low heat, stir peppers and onion in extra virgin olive oil for one minute. Add in beans and saute/fry over medium heat for 5 min, stirring constantly. Add in stock, garlic, cumin and chili pwdr. Simmer, uncovered, till beans are soft, about 1 1/2 hrs, adding more broth as necessary. Stir in tomatoes about 20 min before beans are done and season to taste with salt and pepper. To Roast the chicken: Crack the breast bones to flatten. Rub breasts with oil and season with remaining ingredients.
- Then roast in a preheated 350 degree oven about 30 min, being sure not to overcook. Cold slightly and remove meat form bones. (If boneless breasts are used, grilling is preferable since they would dry out quickly if roasted.) To Serve: Place a generous portion of beans in large, flat soup bowl. Slice chicken thinly, keeping skin on (skin may be removed, but some of the seasoning will be lost) and place on top of the beans. Garnish with salsa, lowfat sour cream, cilantro, and a hot quesadilla.
- *Make quesadillas by tipping a soft flour tortilla with about 1/4 c. grated cheddar cheese, 2 Tablespoons lowfat sour cream, and warm peppers to taste. Fold each into quarters and hot through in a 350F oven.
- This recipe was touted by Barbra Streisand during her visit Inauguration week. Aretha Frankin also took 3 quarts home to Detroit. (The Wash Post 2/3/93)
Languages
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 477g | |
| Recipe makes 6 servings | |
| Calories 399 | |
| Calories from Fat 99 | 25% |
| Total Fat 11.24g | 14% |
| Saturated Fat 1.59g | 6% |
| Trans Fat 0.0g | |
| Cholesterol 4mg | 1% |
| Sodium 470mg | 20% |
| Potassium 1423mg | 41% |
| Total Carbs 54.42g | 15% |
| Dietary Fiber 21.8g | 73% |
| Sugars 6.25g | 4% |
| Protein 22.92g | 37% |
