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Description
Budget friendly, low calorie, healthy meal I saw in an online magazine somewhere.
Nutritional Analysis (per serving) Calories 281, Total Fat 5.0 g, Saturated Fat 1.0 g, Trans Fat 0 g, Polyunsaturated Fat 1.5 g, Monounsaturated Fat 1.5 g, Cholesterol 73 mg, Sodium 204 mg, Carbohydrates 27 mg, Fiber 8 g, Sugar 6 g, Protein 33 g, Dietary Exchanges 1½ starch, 1 vegetable, 4 lean meat
Ingredients
US|METRIC
6 SERVINGS
- 14.5 oz. corn
- 15.5 oz. red kidney beans (no-salt-added or low-sodium, drained and rinsed)
- 1/2 cup chopped cilantro
- 1 large tomato (diced)
- 1 1/2 lb. boneless skinless chicken breasts (cut into 1’’ cubes)
- 5 cups fat-free low-sodium chicken broth
- 2 tsp. ground cumin
- 2 garlic cloves (minced, or 1 teaspoon garlic powder)
- spice
- 1 onion (large, chopped)
- 1 bell pepper (medium, green or red, chopped)
- 2 tsp. canola oil (or extra-virgin olive oil)
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Directions
- Drain beans and corn in colander, rinse, set aside.
- Heat oil in large saucepan over medium heat. Add bell pepper, onion and jalapeno; cook 5—7 minutes, stirring often until vegetables are tender. Stir in garlic and cumin and cook another minute.
- Add broth to saucepan, increase heat to high, and bring to rapid simmer. Add chicken and cook until no longer pink, about 5 min. Stir in beans, corn, tomato and cilantro, cover and cook on medium heat for 10 minutes, top with extra cilantro leaves (optional) and serve hot.
NutritionView More
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250Calories
Sodium
Fat
Carbs
Fiber
Potassium
Calories250Calories from Fat60 |
% DAILY VALUE |
Total Fat7g11% |
Saturated Fat1.5g8% |
Trans Fat |
Cholesterol75mg25% |
Sodium150mg6% |
Potassium930mg27% |
Protein31g |
Calories from Fat60 |
% DAILY VALUE |
Total Carbohydrate22g7% |
Dietary Fiber4g16% |
Sugars4g |
Vitamin A10% |
Vitamin C90% |
Calcium6% |
Iron15% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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