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Ингредиенты
- 1 lb chicken breast fillets - (4 fillets)
- 1 Tbsp. extra virgin olive oil
- 10 c. water
- 2 c. chicken stock
- 1/2 c. tomato sauce
- 1 x potato peeled, minced
- 1 sm onion diced
- 1 c. frzn yellow corn
- 1/2 x carrot sliced
- 1 x celery stalk diced
- 1 c. canned diced tomatoes
- 1 can red kidney beans - (15 ounce) plus liquid
- 1/4 c. diced canned pimento
- 1 x jalapeno diced
- 1/4 c. minced fresh Italian parsley
- 1 x garlic clove chopped
- 1Â 1/2 tsp chili pwdr
- 1 tsp cumin
- 1/4 tsp salt
- 1 dsh cayenne pepper
- 1 dsh basil
- 1 dsh oregano
- Â Â Lowfat sour cream
- 1 pch minced fresh Italian parsley
Инструкции
- Saute/fry the chicken breasts in the extra virgin olive oil in a large pot over medium-high heat. Cook the chicken on both side till done - about 7 to 10 min per side. Cold the chicken till it can be handled. Don't rinse the pot.
- Shred the chicken by hand into bite-sizes pcs and place the pcs back into the pot. Add in the remaining ingredients to the pot and turn heat to high. Bring mix to a boil, then reduce heat and simmer for 4 to 5 hrs. Stir mix often so which many of the chicken pcs shred into much smaller bits. Chili should reduce substantially to thicken and darken (less orange, more brown) when done.
- Combine some minced Italian parsley with lowfat sour cream and serve it on the side for topping the chili, if you like.
- This recipe yields 4 to 6 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 1142g | |
| Recipe makes 4 servings | |
| Calories 395 | |
| Calories from Fat 120 | 30% |
| Total Fat 13.48g | 17% |
| Saturated Fat 3.23g | 13% |
| Trans Fat 0.11g | |
| Cholesterol 58mg | 19% |
| Sodium 1045mg | 44% |
| Potassium 1181mg | 34% |
| Total Carbs 40.44g | 11% |
| Dietary Fiber 11.0g | 37% |
| Sugars 7.83g | 5% |
| Protein 29.92g | 48% |
