Directions:
- Heat oil with garlic over med-hi heat.
- (if using meat, add meat and brown. Drain excess grease).
- Add onions and cook 5 min.
- Add peppers and cook until soft.
- Add beans and corn and cook 1 min, just to warm.
- Add blended tomatoes, chicken stock, cilantro, and cooked rice.
- Season to taste with salt and pepper.
- Simmer 15-20 minutes, or until desired thickness is achieved.
- Serve topped with green onions, chopped cilantro and a dab of (fat free) sour cream.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 187.87 Kcal (787 kJ) | ||
| Calories from fat | 55.1 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.12g | 9% | |
|---|---|---|---|
| Cholesterol | 59.94mg | 20% | |
| Sodium | 117.99mg | 5% | |
| Potassium | 761.04mg | 16% | |
| Total Carbs | 17.9g | 6% | |
| Sugars | 5.13g | 21% | |
| Dietary Fiber | 2.81g | 11% | |
| Protein | 15.92g | 32% | |
| Vitamin C | 44.9mg | 75% | |
| Iron | 1.2mg | 7% | |
| Calcium | 29.7mg | 3% | |
| Amount Per 100 g | |||
| Calories | 67.64 Kcal (283 kJ) | ||
| Calories from fat | 19.84 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.2g | 9% | |
|---|---|---|---|
| Cholesterol | 21.58mg | 20% | |
| Sodium | 42.48mg | 5% | |
| Potassium | 273.98mg | 16% | |
| Total Carbs | 6.44g | 6% | |
| Sugars | 1.85g | 21% | |
| Dietary Fiber | 1.01g | 11% | |
| Protein | 5.73g | 32% | |
| Vitamin C | 16.2mg | 75% | |
| Iron | 0.4mg | 7% | |
| Calcium | 10.7mg | 3% | |
* 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.
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