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… another healthy cooking recipe

Chili lovers will enjoy this thick chili. It is so simple and tasty. Add a salad to complete this healthy quick meal. This recipe is also a good choice for a diabetic menu.

1/2 pound skinless, boneless chicken breasts
1 medium onion, chopped
2 teaspoons chopped garlic
2 cans (15 1/4 ounces each) kidney beans, drained*
1 can (16 ounces) diced tomatoes, not drained*
1 can (4 ounces) diced green chiles
1/2 cup water
1 tablespoon dried cilantro
2 teaspoons chili powder
1/2 teaspoon cumin

Cut chicken in bite-size pieces. Brown chicken in a saucepan that has been sprayed with non-stick cooking spray. Add remaining ingredients. Cover and simmer for 30 minutes or until chicken is tender.

Note: One serving is an excellent source of fiber.

 

 

 

 

 

 

Use our Grocery List to Print with ingredients for this recipe already included!

Makes 6 cups (4 servings); Each Serving: 1 1/2 cups; Carb Servings**: 2; Exchanges**: 1 1/2 starch, 2 1/2 very lean meat, 2 vegetable; calories 296, total fat 3g, saturated fat 1g, cholesterol 35mg, sodium 80mg, total carbohydrate 42g, dietary fiber 12g, protein 26g

* Sodium is figured for reduced-salt.
** When fiber is 6 grams or more, half is subtracted from the total carbohydrate when figuring Carb Servings and Exchanges.

Source: Quick & Healthy Volume II , © by Brenda J. Ponichtera, R.D. ScaleDown Publishing, Inc., e-mail: scaledwn@gorge.net, http://www.QuickandHealthy.net

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If you love great tasting food and want it to be quick, easy and healthy, then Quick and Healthy cookbooks should be in your kitchen. Author Brenda is an experienced cook, mom and registered dietitian who has helped patients prepare delicious and healthy quick meals for many years. The healthy cooking recipes in her books will not only help busy families who want to eat healthier, but they are also perfect for diabetes, heart disease and weight loss. These low-fat cookbooks include:
• over 100 easy chicken recipes
• lean pork tenderloin and lean beef recipes
• great seafood recipes
• casseroles, including breakfast casseroles
• healthy beverage, snack, soup, salad and dessert recipes
• menus that cover weeks worth of meals
• grocery shopping lists
• nutritional analysis for each recipe including food exchanges and grams of carbohydrate - making it easy to plan diabetic menus
The grocery list make shopping easy— print from the website under grocery lists to print. Now your worries for cooking healthy quick meals for the family are over! Start with one of our most popular recipes, easy lemon garlic chicken.