Ground chicken with beans in a tomato sauce.
Ideal to charge your batteries before a sport competition or to recharge afterwards!
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Preparation : 20 min Cooking : 1 h 40 min
600 calories/serving
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- Recipe
- Nutrition Info
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- Reviews( 9 )
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Ingredients
460 g | ground chicken, or ground turkey | ||
3 cups | red beans (canned) | 750 mL | |
1 2/3 cup | canned tomatoes (diced) | 400 g | |
2 tbsp | tomato paste | 35 g | |
1 | onions, finely chopped | 200 g | |
2 cloves | garlic, minced | ||
1 | green peppers, cut into small dices | 150 g | |
2 tbsp | brown sugar | 26 g | |
1/2 cup | chicken broth | 125 mL | |
2 tbsp | canola oil | 30 mL | |
1 tsp | ground cumin | 3 g | |
1/2 | dried chili peppers, minced | 0.2 g | |
1 | limes [optional] | 70 g | |
1 tbsp | fresh cilantro, chopped [optional] | 2 g | |
2 tbsp | water, if necessary | 30 mL | |
1 pinch | salt [optional] | 0.2 g | |
ground pepper to taste [optional] | |||
1 cup | basmati rice | 200 g |
Method
- Prepare the vegetables. Chop the onion, mince the garlic andchili pepper, and finely dice the bell pepper.
- Heat half the oil in a skillet or a pan over medium heat. Cook the onion and garlic about 3 min until the onion is soft and translucent, with occasional stirring, paying attention not to let them burn. Remove from pan and set aside.
- Pour the remaining oil into the same pan, heat over medium heat, and add the ground chicken. Cook about 5 min, stirring occasionally with a wooden spoon, until the meat loses its pink colour.
- Put the cooked onion and garlic back into the pan. Add the diced tomatoes, tomato paste, diced bell pepper, minced chili pepper, cumin, and brown sugar. Warm up thebroth then pour it into the pan.
- Cover and cook over very low heat 1 ½ h, checking occasionally that the mixture stays moist. Add water if necessary.
- A few minutes before the end of cooking, start to cook the rice.
- Drain the beans, rinse them and drain again. Add them to the pan with the chili, mix well, and cook an additional 8-10 min. Add salt and pepper to taste. Sprinkle with freshly chopped cilantro leaves, garnish with lime wedges, then serve over the steamed rice.
Nutrition Facts Table
per 1 serving (540 g)
Amount % Daily Value |
Calories 600 |
Fat 20 g 30 % |
Saturated 0.7 g 4 % |
Cholesterol 80 mg |
Sodium 540 mg 22 % |
Carbohydrate 71 g 24 % |
Fibre 11 g 43 % |
Sugars 12 g |
Net Carbs 60 g |
Protein 34 g |
Vitamin A 42 % |
Vitamin C 61 % |
Calcium 11 % |
Iron 37 % |
More info
Claims
This recipe is :
- Excellent source of :
- Fibre, Folacin, Iron, Magnesium, Manganese, Phosphorus, Potassium, Vitamin A, Vitamin C, Vitamin E
- Good source of :
- Copper, Niacin, Selenium, Vitamin B1, Vitamin B6, Vitamin K, Zinc
- Source of :
- Calcium, Pantothenic Acid, Vitamin B2, Vitamin D
- Low :
- Calories, Cholesterol, Saturated Fat, Sodium
- Free :
- Trans Fat
DIABETES Exchange
Food Group | Exchanges |
---|---|
Starches | 3 |
Fruits | 0 |
Vegetables | 1 ½ |
Meat and Alternatives | 3 ½ |
Fats | 1 |
Other Foods | ½ |
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Recipe tailored to the needs of sports enthusiasts and active families
This recipe is in the following categories
Beans/Legumes | Poultry | Main courses/Entrées | High Fibre | Low Calorie | Low Cholesterol | Low Sodium | Halal | Kosher | Low Saturated Fat | High Iron | Braise/Stew | American
Top Reviews
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Anonyme
october 20, 2021 | I would make this recipe again
Good meal. Not to spicy. Would have liked it a bit warmer
Useful 0
Rachel S.
january 02, 2021 | I would make this recipe again
This was great. We had to use a little chili powder and a tablespoon of canned chipotle chilis in adobo sauce as a sub for the fresh chili pepper. That brought the heat. We will definitely make this again.
Useful 0
october 16, 2016
Loved it!!
Useful 0
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