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| Chicken And Chilies Recipe |
Category: Stews / Low-Fat
Rating:
N/A
Servings: 4
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Ingredients
12 oz skinless boneless chicken breasts
1/4 teaspoon ground black pepper
1/4 teaspoon salt; optional
2 teaspoon olive oil
1 medium onion; chopped
2 cloves garlic; minced
1 cup low sodium chicken broth; defatted
8 oz tomato sauce; low salt
15 oz black beans, cooked; rinsed and drained
4 1/2 oz mild green chili peppers; canned, diced
1 teaspoon chili powder
1/2 teaspoon ground cumin
1 teaspoon sugar; to taste
3 cup hot cooked rice
Cooking Directions:
Review: Chopped green chili peppers and black beans turn thisdinner into a south-of-the-border fiesta! Serve with a tossed salad. Cube the chicken. Sprinkle with the black pepper and salt (if using).
Coat a large no-stick frying pan with spray. Add the chicken and cook over medium-high heat for 5 minutes, or until the pieces begin to brown. Transfer to a bowl and set aside. In the same pan, combine the oil, onions, garlic and 2 tablespoons of the broth. Cook, stirring frequently, for 5 to 6 minutes, or until the onions are soft. Add the tomato sauce, beans and remaining broth to the pan. Stir to mix well. Add the chili peppers, chili powder, cumin and reserved chicken. Bring to a boil. Reduce the heat and simmer for 15 minutes, or until the chicken is tender and the liquid has thickened. Taste the sauce. If it's acidic, add the sugar. Serve with the rice.
Per serving 288 calories; 5 g. total fat (14%). 0.8 g saturated fat; 34 mg. cholesterol; 776 mg sodium ISBN 0-87596-269-6 edited by Jean Rogers; listed Nov 1996 by Path c/o McRecipe Recipe By : Prevention's Healthy One-Dish Meals (1996)
low-fat,stews
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