Chicken Chili with Black Beans - 28g Carbs, 9g Fiber
Frpm Prevention Magazine
Black bean a.k.a. frijoles negros or turtle beansteam with yellow
squash, sweet green peppers, and tomatoes to add color to this chunky
chicken dish.
Consideration: Good for better blood pressure, Good for healthier
heart, Good for healthier weight, Good for lower cancer risk, Good
for lower cholesterol, High in fiber, High in folate, High in iron,
High in magnesium, High in niacin, High in omega-3 fatty acids, High
in potassium, High in protein, High in selenium, High in thiamin,
High in vitamin A, High in vitamin B6, High in vitamin C, Low in
cholesterol, Low in fat, Low in sodium
Cuisine: Mexican
Meal Type: chili
Serving Size: 5
Cooking Method: stove top
Preparation Time:
Preparation Age: All
3/4 lb chicken breast, diced
2 clove garlic
1 can (28 oz) tomatoes
1 1/2 cup black beans
1 cup onions
1 cup celery
1 cup sweet green peppers
1 - jalapeno pepper
4 tsp chili powder
1/2 tsp dried oregano
8 oz yellow summer squash
Coat a pot with nonstick spray and warm it over medium-high
heat for 1 minute. Add chicken and garlic, and saute until
chicken is lightly browned, about 3 minutes.
Add tomatoes, beans, onions, celery, sweet and jalapeno peppers,
chili powder, and oregano. Bring to a boil. Reduce heat to low.
Cover and simmer, stirring occasionally, for 15 minutes. Add
squash. Cover and simmer, stirring occasionally, until squash
is tender, about 10 minutes.
Nutritional Info:
214 Calories, 28g Carbs, 9g Fiber, 105mg Sodium, 2g Fat,
24g Protein, 10mg Cholesterol