Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Poultry Main dish
Low-fat
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tb Olive oil
3 lg Garlic cloves
-- peeled and minced
1 1/2 c Chopped onion
1 lg Sweet red pepper
-- cut into small dice
1 lb Chicken breast meat
--(boneless, skinless)
-- cut into 1-inch chunks
3 md Tomatoes -- peeled & diced
1 sm Head broccoli -- stems sliced,
-- flowerets cut into
-- bite-sized pieces,
-- and steamed for 3 minutes
16 oz Canned pink or kidney beans
-- drained and rinsed
1 c Medium-hot salsa
1/4 c Chopped cilantro (optional)
Freshly ground black pepper
--(to taste)
In a large nonstick skillet or Dutch oven, heat the olive oil briefly, add
the garlic and onion, and saute for 3 minutes or until they are softened.
Add the red pepper and saute for another 2 minutes.
Add the remaining ingredients and bring the mixture to a boil over medium
heat. Stir gently, reduce the heat, cover the pot, and simmer for 5 to 7
minutes or until the chicken is just done. Check the seasonings before
serving.
Per Serving:
Calories: 305 Protein: 31 grams Carb: 36 grams
Sodium: 467 mg Fat: 5 grams (15% of calories)
* Adapted from Jane Brody's "Good Food Gourmet"
* Published in: Nutrition Action Healthletter (CSPI)
* Typed for you by Karen Mintzias
