Estimated Nutrition (whole recipe, rough)
Counts 22 of 24 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 22 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Avocado | 1 medium (150g) | 240 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Black Bean | 1/2 cup canned (120g) drained | 114 |
| Cheese | 1 oz (28g) cheddar | 113 |
| Yogurt | 170g plain Greek | 100 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Molasses | 1 tbsp (20g) | 58 |
| Onion | 1 medium (110g) | 44 |
| Beer | 1/4 cup (60ml) for cooking | 43 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Chili | 1 tsp (2.7g) | 8 |
| Clove | 1 tsp ground (2g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Jalapeno | 1 pepper (14g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Sauce | not in our table | 0 |
| Cornbread | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 lb of ground turkey or chicken (for veggie, sub 1 cup each cubed zucchini and carrot)
- 1 large yellow onion diced large
- 2 cloves of garlic, minced or crushed
- 1 tbsp ground cumin
- 1 tbsp cayenne pepper
- 2 tbsp dried oregano or Italian seasoning mixture
- 3 tbsp olive oil
- 2 16oz cans of tomato sauce (1 chunky & 1 smooth)
- 2 16oz cans of whole black beans
- 1 16oz can of yellow corn
- 1 4 oz can of green ortega chiles, diced
- 1 4 oz can of chipotle (fire roasted jalapeno) chile in adobo sauce (You will not use this whole can! Just 1-2 chiles is all *this recipe needs - this stuff is hot!)
- 1 beer (light beer or mexican beer is best)
- 1 tbsp of dark molasses
- 3 tbsp cornstarch
- Salt & Pepper
- Avocado, Sour Cream, Cheese, Green Onions and fresh cornbread are great accompaniments! (For calorie counters, use light sour-cream, reduced calorie cheese...etc).
Directions
Open your beer, pour yourself half into a glass to enjoy.
In a large soup pot, heat oil over medium heat.
Sautee onions and garlic until onions start to clarify.
Add a tsp each of salt & pepper
Add ground meat (or fresh veggies, if that is your choice)
Mash the meat up with the onions, sprinkle with cumin, cayenne pepper, and oregano.
Sautee 5 min or until meat begins to brown.
Pour the other half of your beer into the pot and stir for another minute or so.
Add in green chiles.
Take 2 chipotle chiles from the can, and dice them up. Start by adding one chile plus about a teaspoon of the adobo sauce, and reserve the other to add later if extra spiciness is required. The rest of the can can be saved in a ziploc in the fridge. These keep well for future dishes.
Add the corn, beans, and tomato sauce, and another tsp of salt.
Stir in the molasses.
Cover and simmer at med-low for about 30 minutes.
Add cornstarch to thicken, and then taste.
If you want it spicier, add more of the chipotle chile. Salt to taste.