Cindy's salsa chicken
4 servings
Ingredients
Quantity | Ingredient | |
---|---|---|
1 | tablespoon | Olive oil |
3 | larges | Garlic cloves peeled and minced |
1½ | cup | Chopped onion |
1 | large | Sweet red pepper cut into small dice |
1 | pounds | Chicken breast meat (boneless, skinless) cut into 1-inch chunks |
3 | mediums | Tomatoes; peeled & diced |
1 | small | Head broccoli; stems sliced, flowerets cut into bite-sized pieces, and steamed for 3 minutes |
16 | ounces | Canned pink or kidney beans drained and rinsed |
1 | cup | Medium-hot salsa |
¼ | cup | Chopped cilantro (optional) |
Freshly ground black pepper (to taste) |
Directions
In a large nonstick skillet or Dutch oven, heat the olive oil briefly, add the garlic and onion, and saute for 3 minutes or until they are softened. Add the red pepper and saute for another 2 minutes.
Add the remaining ingredients and bring the mixture to a boil over medium heat. Stir gently, reduce the heat, cover the pot, and simmer for 5 to 7 minutes or until the chicken is just done. Check the seasonings before serving.
Per Serving:
Calories: 305 Protein: 31 grams Carb: 36 grams Sodium: 467 mg Fat: 5 grams (15% of calories) * Adapted from Jane Brody's "Good Food Gourmet" * Published in: Nutrition Action Healthletter (CSPI) * Typed for you by Karen Mintzias
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