Chicken And Chili
|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.
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