Photo: Charles Deluvio
Estimated Nutrition (whole recipe, rough)
839
Calories
63g
Protein
30g
Fat
85g
Carbs
Counts 11 of 12 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Navy Bean | 1/2 cup (91g) cooked | 127 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Cheese | 1 oz (28g) cheddar | 113 |
| Kidney Bean | 1/2 cup canned (128g) drained | 112 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Pea | 1/2 cup (72g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Chili | 1 tsp (2.7g) | 8 |
| Garlic | 1 clove (3g) | 4 |
| Bean | 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. chicken breast or tenders, cut into 1/2-inch pieces
- 2 T. olive oil
- 1 medium onion
- 2 cloves garlic, minced, or 1/2 tsp. garlic powder
- 1 tsp. powdered cumin
- 1 15 oz. can garbanzo beans (chick peas)
- 1 15 oz. can cannelini beans (white kidney beans; navy beans also work)
- 1 cup. frozen corn
- 1 4 oz. can of diced green chilis (optional)
- 1 box chicken broth (4 cups)
- shredded cheese
Directions
1
In a large saucepan, heat oil. Sautee onion, garlic and cumin until onion is soft.
2
Add chicken and cook until white or golden.
3
Add beans, corn, chilis and broth.
4
Bring to a boil, reduce heat, and simmer for at least an hour.
5
Top with shredded cheese when serving.
Recipe sourced from
fandom