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Cindy's Salsa ChickenRecipe : Cindy's Salsa Chicken
Procedure :
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 |
