Monday, October 19, 2009

Chicken Chili

Chili lovers will enjoy this thick chili. It is so simple and tasty!

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 into bite-size pieces.

Brown chicken in a saucepan that has been sprayed with nonstick 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.*Sodium is figured for no added salt.

Makes 6 cups; 5 servings
Each Serving: 1 1/4 cups
Carb Servings ** 2
Exchanges**
1 1/2 starch; 1 vegetable; 2 lean meat; Nutrient Analysis: calories 236; total fat 2g; saturated fat 0g; cholesterol 28mg; sodium 64mg; total carbohydrate 33g; dietary fiber 10g; sugars 3g; protein 21g

**Half of the grams of fiber have been subtracted from the grams of total carbohydrate when figuring Carb Servings and Exchanges.

Source: Quick & Healthy Volume II, 2nd Edition, © 2009 Brenda J. Ponichtera, R.D.,
www.QuickandHealthy.net, published by Small Steps Press, publishing health conscious books for the general population, a division of the American Diabetes Association; retail $18.95.Individual orders: call 1-800-232-6733 or visit www.SmallStepsPress.org Also available at local and online bookstores.

No comments:

Post a Comment