Contributed By: daloeb
Jane Brody's Good Food Gourmet
A family favorite. Noodles, rice or mashed potatoes are all that are needed to complete this meal. Great contribution to a pot luck dinner.
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Total Preparation Time: 15 to 30 minutes
Ingredients: Chicken & Turkey
Actual Cooking Time: 15 to 30 minutes
Number of Servings: 4
Origin: American
Special Features: Quick to Prepare (under 30 minutes)
Nutrition Content: Low Fat
High Fiber
Meal Type: Soups & Stews
Ingredients
3 cloves Garlic, minced
1 Large onion, chopped
1 Large red or green pepper, diced
1 lb. Boneless, skinless chicken breast, cut in one inch pieces
2 Large or 3 medium tomatoes, chopped
1 can Kidney beans, rinsed and drained
1 cup Medium salsa
1 bunch Broccoli, cut in florets (optional)
Cilantro
Salt and pepper to taste
Preparation
Heat 1 tbls. of olive oil in a large non-stick skillet and saute garlic and onion for approximately 3 minutes until soft. Add pepper and saute for 2 minutes more. Add remaining ingredients and bring to a boil--reduce heat, cover and simmer for 5 minutes or until chicken is cooked through. Serve over noodles, rice or mashed potatoes.
Cook's Notes
Control the heat with the salsa. If you like it spicier use hotter salsa, if you like it milder, use mild.
It also works as a great salad. Instead of serving on noodles, add 1 lb. of cooked ditalini or other small pasta and additional salsa to taste.
Nutrition Information
Calories: 284
;
Total Fat: 2 g
;
Saturated Fat: 0 g
;
Polyunsaturated Fat: 1 g
;
Carbohydrates: 34 g
;
Protein: 33 g
;
Vitamin A: 329 RE
;
Vitamin C: 126 mg
;
Calcium: 87 mg
;
Sodium: 915 mg
;
Iron: 3 mg
;
Fiber: 9 g