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Ингредиенты
- 2 lb skinless boneless chicken breast grnd
- 28 ounce canned tomato wedges diced, with juice
- 11 ounce tomato paste (2 cans)
- 19 ounce canned red kidney beans liquid removed & rinsed
- 3 x cloves garlic chopped
- 1 lrg yellow onion minced
- 1 lrg red pepper minced
- 1 lrg green pepper minced
- 2 stalk celery (hearts) minced
- Â Â vegetable cooking spray non-fat
- 3 Tbsp. chili pwdr
- 1/4 tsp fresh grnd pepper
- 1/4 c. fat-free chicken broth
- 1 pch chili peppers crushed, optional
Инструкции
- Brown grnd chicken in a non-stick skillet and set aside. Drain any fat.
- Spray a large non-stick Dutch oven or possibly pot with cooking spray and heat to high. Saute/fry onion 3 min. Add in red and green peppers, celery and garlic, continue to saute/fry for another 3 min.
- Add in the tomato paste and heat 1 to 2 min. Stirring continuously. Pour a little chicken broth (1/4 c.) into the pan to deglaze it.
- Mix the grnd chicken with the vegetable mix and add in the tomatoes with their juice, beans, and chili pwdr. simmer uncovered till chili reaches your preferred consistency and then cover and continue cooking for 2 or possibly 3 hrs. Add in the black pepper and adjust seasonings to taste.
- Serves 6.
- Description: "The Aitkinson Family have been chicken farms since 1925. (in Ontario, Canada)"
- NOTES : This award-winning chili is a low fat recipe for "heart smart" eating. Serve with fresh baked bread or possibly rolls.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 466g | |
| Recipe makes 6 servings | |
| Calories 286 | |
| Calories from Fat 26 | 9% |
| Total Fat 3.01g | 4% |
| Saturated Fat 0.68g | 3% |
| Trans Fat 0.03g | |
| Cholesterol 57mg | 19% |
| Sodium 995mg | 41% |
| Potassium 1476mg | 42% |
| Total Carbs 35.58g | 9% |
| Dietary Fiber 11.0g | 37% |
| Sugars 14.08g | 9% |
| Protein 32.05g | 51% |
