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Chicken And Chili

Healthy.Eater's picture
  Boneless skinless chicken thighs 4
  All purpose flour 3 Tablespoon
  Olive oil 1 Tablespoon
  Yellow onion 1 Large, finely chopped
  Garlic 3 Clove (15 gm), minced
  Water 1⁄4 Cup (4 tbs)
  Chili powder 2 1⁄2 Tablespoon
  Ground cumin 3⁄4 Teaspoon
  Dried oregano 1⁄2 Teaspoon, crumbled
  Canned low sodium tomatoes 14 1⁄2 Ounce, chopped, with their juice (1 Can)
  Cooked red kidney beans 1 Cup (16 tbs)
  Lime juice 1 Tablespoon

1 Dredge the chicken in the flour, shakingoffany excess.In a large heavy saucepan or 4-quart Dutch oven, heat the oil over moderately high heat.
Add the chicken and saute for about 3 minutes on each side or until golden brown.
Transfer the chicken to a bowl.
2 Reduce the heat to low, add the onion and garlic, and cook, stirring frequently, for 5 minutes.
Add the water, then cook, uncovered, stirring occasionally, for 5 minutes oruntil theonion istender.
Stir in the chili powder, cumin, and oregano; cook for 1 minute.
3 Stir in the tomatoes, beans, and chicken and bring to a boil over moderate heat.
Lowerthe heat, cover, and simmer for 20 minutes or until the juices run clear when the chicken is pricked with a fork.
Stir in the lime juice.

Recipe Summary

Main Dish

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1612 Calories from Fat 343

% Daily Value*

Total Fat 39 g59.9%

Saturated Fat 7.2 g35.9%

Trans Fat 0 g

Cholesterol 267.7 mg89.2%

Sodium 665 mg27.7%

Total Carbohydrates 223 g74.5%

Dietary Fiber 53.3 g213.3%

Sugars 16.9 g

Protein 110 g219.8%

Vitamin A 226% Vitamin C 80.5%

Calcium 34.6% Iron 135.7%

*Based on a 2000 Calorie diet

Chicken And Chili Recipe