… another healthy cooking recipe
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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
3/4 cup chopped onion
2 teaspoons chopped garlic
2 cans (15 ounces each) kidney beans, drained and rinsed
1 can (14.5 ounces) diced tomatoes, not drained
1 can (4 ounces) diced green chiles
1 cup water
1 tablespoon dried cilantro
2 teaspoons chili powder
1/2 teaspoon ground 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.
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Makes 6 cups (5 servings); Each Serving: 1 1/4 cups; Carb Servings**: 2; Exchanges**: 1 1/2 starch, 2 lean meat, 1 vegetable; calories 236, total fat 2g, saturated fat 0g, cholesterol 28mg, sodium 64mg, total carbohydrate 33g, dietary fiber 10g, sugars 3g, protein 21g
* Sodium is figured for reduced-salt.
** When fiber is more than 5 grams , half is subtracted from the total carbohydrate when figuring Carb Servings and Exchanges.
Source: Quick & Healthy Recipes, Volume II, 2nd Edition, © 2009 Brenda J. Ponichtera, R.D, Published by Small Steps Press, publishing health conscious books for the general public, a division of the American Diabetes Association.
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