Post by JJ Judkins on Jul 2, 2008 15:55:34 GMT -6
Fire Roasted Tomato Chicken Chili - 34g Carbs, 9g Fiber
From: The Best Life Recipes by Bob Greene
Prep Time: 30 Minutes
Start to Finish: 30 Minutes
4 servings (1 1/2 cups each)
2 teaspoons canola or olive oil
1 large onion, chopped (1 cup)
1 lb boneless skinless chicken thighs, cut
into 3/4-inch chunks
2 cloves garlic, finely chopped
1 fresh jalapeno chile, seeded, finely chopped (about 1 Tbsp )
1 can (14.5 oz) Muir glen organic fire roasted diced
tomatoes, undrained
1 can (19 oz) Progresso red kidney beans, drained, rinsed
1/4 cup chopped fresh cilantro
1 Tbsp chili powder
1/4 tsp salt
3/4 cup water
Shredded reduced-fat
sharp cheddar cheese, if desired
1. In 4-quart saucepan, heat oil over medium-high
heat. Add onion, chicken, garlic and chile;
cook 5 to 7 minutes, stirring frequently, until
chicken is light golden brown.
2. Add tomatoes, beans, 2 tablespoons of the
cilantro, the chili powder, salt and water; heat to
boiling. Reduce heat to low; simmer 12 to 15
minutes or until chicken is no longer pink in center
and flavors are blended, stirring occasionally.
3. To serve, sprinkle with remaining cilantro
and cheese.
High altitudes (3500-6500 FT): No change.
Nutrition per Serving:
390 Calories, 110 Calories from Fat, 12g Total Fat,
3g Saturated Fat, 70mg Cholesterol, 360mg Sodium,
34g Total Carbs, 9g Dietary Fiber, 35g Protein
% Daily value: Vitamin A 15%; Vitamin C 15%; Calcium 10%;
Iron 30%
Exchanges: 1 1/2 Starch, 1/2 Other Carbohydrate, 1 Vegetable,
4 Lean Meat
Carbohydrate Choices: 2
From: The Best Life Recipes by Bob Greene
Prep Time: 30 Minutes
Start to Finish: 30 Minutes
4 servings (1 1/2 cups each)
2 teaspoons canola or olive oil
1 large onion, chopped (1 cup)
1 lb boneless skinless chicken thighs, cut
into 3/4-inch chunks
2 cloves garlic, finely chopped
1 fresh jalapeno chile, seeded, finely chopped (about 1 Tbsp )
1 can (14.5 oz) Muir glen organic fire roasted diced
tomatoes, undrained
1 can (19 oz) Progresso red kidney beans, drained, rinsed
1/4 cup chopped fresh cilantro
1 Tbsp chili powder
1/4 tsp salt
3/4 cup water
Shredded reduced-fat
sharp cheddar cheese, if desired
1. In 4-quart saucepan, heat oil over medium-high
heat. Add onion, chicken, garlic and chile;
cook 5 to 7 minutes, stirring frequently, until
chicken is light golden brown.
2. Add tomatoes, beans, 2 tablespoons of the
cilantro, the chili powder, salt and water; heat to
boiling. Reduce heat to low; simmer 12 to 15
minutes or until chicken is no longer pink in center
and flavors are blended, stirring occasionally.
3. To serve, sprinkle with remaining cilantro
and cheese.
High altitudes (3500-6500 FT): No change.
Nutrition per Serving:
390 Calories, 110 Calories from Fat, 12g Total Fat,
3g Saturated Fat, 70mg Cholesterol, 360mg Sodium,
34g Total Carbs, 9g Dietary Fiber, 35g Protein
% Daily value: Vitamin A 15%; Vitamin C 15%; Calcium 10%;
Iron 30%
Exchanges: 1 1/2 Starch, 1/2 Other Carbohydrate, 1 Vegetable,
4 Lean Meat
Carbohydrate Choices: 2