Chicken And Chilies
Chicken Low Fat Stews
Last updated 10/4/2011 8:13:06 PM. Recipe ID 41953. Report a problem with this recipe.
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Title: Chicken and chilies
Categories: Low-fat, Quick'n'eas, Stew
Yield: 4 Servings
12 oz Skinless boneless chicken
1/4 ts Ground black pepper
1/4 ts Salt; optional
2 ts Olive oil
1 md Onion; chopped
2 Cloves garlic; minced
1 c Low sodium chicken broth;
8 oz Tomato sauce; low salt
15 oz Black beans, cooked; rinsed
4 1/2 oz Mild green chili peppers;
1 ts Chili powder
1/2 ts Ground cumin
1 ts Sugar; to taste
3 c Hot cooked rice
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
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