Portuguese Black Bean Chicken Stew Recipe

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Portuguese Black Bean Chicken Stew
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Ingredients:

Directions:

  1. Soak beans overnight in water.
  2. The beans will double in volume.
  3. Discard water and fill with new water to same level.
  4. Add onion, garlic and cumin, simmer beans for one hour or until liquid is mostly absorbed and beans are semi soft.
  5. If all liquid evaporates before beans are cooked add water (at least 1/2 inch above beans).
  6. Add red pepper, okra and tomatoes and continue to simmer for 15 minutes.
  7. Finally; add sliced chicken, scallions, basil and cilantro.
  8. Pull off heat and let chicken braise in the stew without any heat for approximately 10 minutes.
  9. Serve when chicken is cooked and tender.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 654.26 Kcal (2739 kJ)
Calories from fat 54.5 Kcal
% Daily Value*
Total Fat 6.06g 9%
Cholesterol 89.19mg 30%
Sodium 519.49mg 22%
Potassium 2746.22mg 58%
Total Carbs 92.17g 31%
Sugars 8.58g 34%
Dietary Fiber 24.04g 96%
Protein 61.52g 123%
Vitamin C 68mg 113%
Iron 8mg 44%
Calcium 331.2mg 33%
Amount Per 100 g
Calories 52.29 Kcal (219 kJ)
Calories from fat 4.36 Kcal
% Daily Value*
Total Fat 0.48g 9%
Cholesterol 7.13mg 30%
Sodium 41.52mg 22%
Potassium 219.5mg 58%
Total Carbs 7.37g 31%
Sugars 0.69g 34%
Dietary Fiber 1.92g 96%
Protein 4.92g 123%
Vitamin C 5.4mg 113%
Iron 0.6mg 44%
Calcium 26.5mg 33%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 12.8
    Points
  • 15
    PointsPlus

Good Points

  • fat free,
  • saturated fat free,
  • low sodium,
  • low cholesterol

Bad Points

  • High in Sodium

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