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Chicken & Chiles

25 Jun
Diced Chicken with black beans, green chiles and tomato sauce

Goes great with brown rice

I love to cook whole chicken (either to make homemade broth or in the Deep Covered Baker to use in various recipes). First, its economical and second, I know where all the ingredients came from.

White meat is easy and attractive to use in nearly all recipes and is a standard in salads. Dark meat, which I love, goes great in casseroles, stews, soups or jambalaya. There is something about the way chicken thighs separate into threads that makes me happy (I’m such a food geek!).

This is my favorite “go-to / one-pot / been-making-it-forever-and-everyone loves it” recipes.

Ingredients:

  • 12 oz cubed boneless, skinless chicken
  • 1/4 tsp pepper (for this dish I prefer cayenne)
  • 1/4 tsp salt (optional)
  • 2 tbls olive oil, divided
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 cup chicken broth
  • 1 8 oz can tomato sauce
  • 1 15 oz can black beans, drained and rinsed
  • 1 4 oz can mild diced chili peppers
  • 1 tsp chili powder
  • 1/2 tsp ground cumin

Skip step one below if you’re using already cooked chicken.

  1. If you’re starting raw chicken, sprinkle it with salt and pepper.
  2. Heat a large non stick pan and add 1 tablespoon of olive oil until it is hot but not smoking.
  3. Add the chicken and saute on medium-high heat until the pieces being to brown (about 5 minutes). Transfer the chicken to a plate, cover and keep warm.
  4. In the same pan, add the remaining olive oil, onion and garlic.
  5. Saute for 5 to 6 minutes or until onions are soft. If the onions begin to dry out add a tablespoon or two of the chicken broth.
  6. Add the remaining ingredients and the reserved chicken back to the pan. Bring to a boil. Reduce the heat and simmer for 15 minutes or until the chicken is cooked all the through and the mixture has thickened.
  7. Serve over white or brown rice.

Kat’s tip: Try substituting El Pato brand Mexican Hot Style tomato sauce, pictured below. If you do, omit the cayenne pepper until you’ve tasted it. Add more or less pepper to taste.

Spicy tomato sauce

Look for this in the Latin food aisle and your local grocery story

Serves four

Nutritional information – values per serving are approximate (not including rice):

Calories 206.8 Total Fat 5.0 g Cholesterol 42.3 mg Sodium 649.8 mg Potassium 730.8 mg Total Carbohydrate 19.4 g Protein 21.9 g

Inspiration: Prevention’s Healthy One-Dish Meals in Minutes

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