Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Poultry Main Dish
Low-Fat
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tablespoon Olive oil
3 large Garlic cloves -- - peeled and minced
1 1/2 cups Chopped onion
1 large Sweet red pepper -- - cut into small dic
1 pound Chicken breast meat -- -(boneless, skinless
cut into 1-inch chunks
3 medium Tomatoes -- peeled & diced
1 small Head broccoli; stems sliced -- - flowerets cut into
bite-sized pieces -- - and steamed for 3
16 ounces Canned pink or kidney beans -- - drained and rinsed
1 cup Medium-hot salsa
1/4 cup 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
