Chicken Chili - 27g Carbs, 5g Fiber, 1g Sugar
From: www.relish.com
Rotisserie chicken and canned garbanzo beans make this hearty chili an
easy meal.
This is a perfect follow-up to a dinner of rotisserie chicken. Make the
chicken stock from the chicken bones, and toss the leftover chicken in
the chili. Barley gives it lots of fiber. Look for bags of it next to
the rice.
Servings: 10
Prep: 10 min
Cook: 30 min
2 Tbsp olive oil
1 cup chopped leeks (white part only) or onion
3 garlic, chopped
2 tsp ground cumin
1 tsp cumin seed
1 lb ground turkey sausage
3 cups roughly chopped rotisserie chicken
2 (16-oz cans) garbanzo beans, drained
2/3 cup barley
2 tsp pickled jalapeno
6 cups homemade chicken broth OR canned reduced-sodium chicken broth
4 to 8 cups chopped kale (optional)
1/2 cup shredded Monterrey Jack or Cheddar cheese
Chopped green onions
Sour cream
Heat oil in a Dutch oven over medium heat. Add leeks and garlic; saute
5 minutes. Add cumin, cumin seed and turkey sausage.
Cook until sausage is browned. Add chopped chicken, barley, beans,
jalapeno, broth and kale, if desired.
Bring to a boil and simmer about 20 minutes or until barley is cooked.
Serve topped with cheese and green onions.
Servings: 10
Nutrition per Serving:
370 Calories, 0.64 Glycemic Load, 13g Fat, 3.5g Saturated Fat,
2.5g Polyunsaturated Fat, 5g Monounsaturated Fat, 100mg Cholesterol,
860mg Sodium, 640mg Potassium, 27g Carbs, 5g Fiber, 1g Sugars,
38g Protein
Vitamin A 6%
Vitamin C 10%
Calcium 10%
Iron 20%
| Reply via web post | Reply to sender | Reply to group | Start a New Topic | Messages in this topic (1) |
No comments:
Post a Comment