… 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
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.
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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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