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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 breast (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 topping 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.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 432g | |
| Recipe makes 6 servings | |
| Calories 382 | |
| Calories from Fat 97 | 25% |
| Total Fat 11.0g | 14% |
| Saturated Fat 1.57g | 6% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 464mg | 19% |
| Potassium 1295mg | 37% |
| Total Carbs 52.49g | 14% |
| Dietary Fiber 21.0g | 70% |
| Sugars 5.15g | 3% |
| Protein 20.8g | 33% |
