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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 1 |
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Good low-fat protein. olive oil, onion, garlic, red bell pepper, jalapeno peppers, cumin, coriander, cayenne pepper, salt, pepper, canned tomatoes, raw chicken breast halves OR cooked chicken/turkey, can of beans (optional), corn (optional), juice of one lime cvt Ingredients:
2 tablespoons olive oil |
1 large onion, chopped |
4 cloves garlic, pressed |
1 red bell pepper, chopped, seeded and deribbed |
35 g (equivalent to 2 raw) canned jalapeno peppers, rinsed, seeded, chopped |
1 tsp ground cumin (up to 2 tsp) |
2 tsp ground coriander |
1/2 tsp cayenne pepper |
1/2 tsp black pepper |
28 ounce canned tomatoes, broken up |
4 cups cooked chicken breast, chopped into 1 pieces , see notes at end of recipe |
15 ounce small white beans, drained and rinsed (or great northern or pinto) |
1 lime, juiced |
Directions:
1. In a large saucepan or skillet, heat oil over medium heat. Saute onion, garlic, peppers and seasonings over medium low heat for about 5 minutes.
2. Add tomatoes and salt and pepper to taste. Simmer gently for 20 minutes. Stir in cooked chicken and/or turkey and beans and cook until heated through. Before serving, add lime juice (microwave the whole lime briefly to maximize yield) and stir gently.
3. Substitution: May substitute cooked turkey for the chicken. May also add 1 cup of corn with the beans and chicken. Next time, increase cumin and decrease cayenne, looking at the seasonings ratios from .
4. Note: 2.55 lbs, stamped at market, of raw boneless skinless breast equals 1.57 lbs cooked (poached) for 61.6% yield, a bit more than needed for this recipe.
5. To poach boneless, skinless chicken breasts, bring 2 cups of water to a full boil in a 3-qt. pot with a tight lid then add chicken. Reduce heat to medium or less to prevent sticking, cover and cook for 15 minutes until chicken reaches 160 degrees F.
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