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Low Fat Crockpot Tex-Mex Chicken And Beans
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Richard Lee Holbert
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Mar 19, 2009 11:16 PST
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Low Fat Crockpot Tex-Mex Chicken And Beans
Serves 4 to 6
1 cup dried pinto beans, rinsed
1 1/2 cups mild or medium salsa (1 12-ounce jar)
1 tablespoon chopped canned chipotle in adobo sauce (more if you like it
really spicy)
2 tablespoons flour
1 cup water
1 1/2 pounds boneless, skinless chicken thighs
Coarse salt and freshly ground black pepper to taste
1 medium red onion, chopped
1 red bell pepper, seeds and ribs removed, chopped
1/4 cup reduced-fat sour cream, for serving, optional
1/4 cup chopped fresh cilantro, for serving, optional
1. In a 4-quart crockpot, stir together beans (it is not necessary to
soak the beans first), salsa and chopped chipotle. In a measuring cup or
a bowl, mix flour and water well and add to bean mixture.
2. Season chicken with salt and pepper and arrange pieces on top of bean
mixture. Scatter onion and bell pepper on top of chicken.
3. Cover and cook on low heat for 7 to 8 hours
4. Remove chicken from stew; shred into large pieces and return to stew
(the chicken may fall apart on its own).
5. Serve over rice, topped with sour cream and cilantro, or in a tortilla.
Nutritional analysis per serving, based on 4: 344 calories, 5 grams fat,
45 grams carbohydrates, 32 grams protein, 81 milligrams cholesterol, 524
milligrams sodium, 15 grams dietary fiber, 12 percent of calories from fat.
-- Mary Ann Corder, Bedford, from "Everyday Food" magazine via the
meat-lovers mailer on cooking-lists.com
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