Mexican Chicken and Red Bean Casserole
|Boneless chicken thighs||6 Ounce, cut into chunks (175 Gram)|
|Onion||1 Small, chopped|
|Garlic clove||1 Small, peeled and crushed|
|Chili powder||1⁄4 Teaspoon|
|Chicken stock||4 Fluid Ounce (120 Milliliter)|
|Tomato puree||2 Teaspoon|
|Dried oregano||1⁄2 Teaspoon|
|Freshly ground black pepper||To Taste|
|Canned red kidney beans||3 3⁄4 Ounce (1/2 X 213 Gram / 7 1/2 Ounce)|
|Sliced red pepper||1⁄4 Cup (4 tbs) (For Garnish)|
|Oregano sprig||1 (For Garnish)|
1) In a pan, saute the chicken, onion and garlic in oil and brown the chicken lightly ; stir in the chilli powder and cook for a min.
2) Stir in the stock, tomato puree, oregano and salt and pepper into the pan, allow to boil, simmer covered for 20 min, stirring at intervals.
3)Stir in the kidney beans to the pan, allow to boil and simmer for a further 5 min.
4) Garnish with sliced red pepper, oregano sprig and serve immediately.
Calories 236 Calories from Fat 65
% Daily Value*
Total Fat 7 g11.2%
Saturated Fat 1.5 g7.7%
Trans Fat 0.1 g
Cholesterol 72.4 mg24.1%
Sodium 500.5 mg20.9%
Total Carbohydrates 21 g7.1%
Dietary Fiber 6 g23.8%
Sugars 5.7 g
Protein 22 g45%
Vitamin A 20.9% Vitamin C 53.3%
Calcium 9% Iron 19.2%
*Based on a 2000 Calorie diet