Good low-fat protein. Graded "A" by C-C. Adapted from "Saving Dinner" on FlyLady.net. olive oil, onion, garlic, red bell pepper, celery (optional), jalapeno peppers, cumin, coriander, cayenne pepper, salt, pepper, canned tomatoes, raw chicken breast halves OR cooked chicken/turkey, can of beans (optional), corn (optional), cilantro, juice of one lime cvt
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Ingredients
| 2 |
tablespoons olive oil |
| 1 |
large onion, chopped |
| 4 |
cloves garlic, pressed |
| 1 |
red bell pepper, chopped, seeded and deribbed |
| 35 |
g (equivalent to 2 raw) canned jalapeno peppers, rinsed, seeded, chopped |
| 1 |
tsp ground cumin (up to 2 tsp) |
| 2 |
tsp ground coriander |
| 1/2 |
tsp cayenne pepper |
| 1/2 |
tsp black pepper |
| 28 |
ounce canned tomatoes, broken up |
| 444 |
g (4 cups) cooked chicken breast, chopped into 1" pieces |
| 15 |
ounce small white beans, drained and rinsed (or great northern or pinto) |
| 1 |
lime, juiced |
Directions
- In a large saucepan or skillet, heat oil over medium heat. Saute onion, garlic, peppers and seasonings over medium low heat for about 5 minutes.
- Add tomatoes and salt and pepper to taste. Simmer gently for 20 minutes. Stir in cooked chicken and/or turkey and beans and cook until heated through. Before serving, add lime juice (microwave the whole lime briefly) and fresh cilantro and stir gently.
- Substitution: Omitted 2 tablespoons fresh cilantro, chopped this first time. Also omitted one stalk of celery, chopped, to the olive oil. May substitute cooked turkey for the chicken. May also add 1 cup of corn with the beans and chicken. Next time, increase cumin and decrease cayenne, looking at the seasonings ratios from allrecipes.com.
- Note: 2.55 lbs, stamped at market, of raw boneless skinless breast equals 1.57 lbs cooked (poached) for 61.6% yield, a bit more than needed for this recipe.
- To poach boneless, skinless chicken breasts, bring 2 cups of water to a full boil in a 3-qt. pot with a tight lid then add chicken. Reduce heat to medium or less to prevent sticking, cover and cook for 15 minutes until chicken reaches 160 degrees F.
Categories
Beans, Chicken, Tomatoes, Vegetables, Main Dish, American-Southwestern, Saute, Simmer, Sugar-Free
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