Photo: Charles Deluvio
Estimated Nutrition (whole recipe, rough)
1037
Calories
58g
Protein
21g
Fat
155g
Carbs
Counts 12 of 13 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Chicken | 100g cooked | 165 |
| Navy Bean | 1/2 cup (91g) cooked | 127 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Cannellini 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 tbsp olive oil
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 3 tbsp minced green pepper
- 2 tbsp unbleached white flour
- 1 tbsp ground cumin
- 2½ cups fat-free, reduced-fat chicken broth
- 3 cups cooked white navy beans or cannellini beans
- 1 cup white corn (frozen or fresh)
- salt and pepper to taste
- garnish: ¼ cup minced parsley
Directions
1
In a large stockpot, over medium-high heat, heat the oil.
2
Add the onion, garlic, and green pepper and saute for * 3-4 minutes.
3
Sprinkle the flour and cumin over the onion mixture and cook 1 more minute.
4
Add the remaining ingredients except the parsley and bring to a boil.
5
Lower the heat to simmer and cover,and cook for 30 – 35 minutes.
Recipe sourced from
fandom