Chicken Gumbo
Ingredients
1 skinless, boneless chicken breast
1 tablespoon olive oil
1/8 teaspoon minced garlic
1/2 medium yellow onion, diced small
1/2 green bell pepper, diced small
Salt and freshly ground pepper
1/3 cup low-sodium, fat free chicken broth
1/2 (14 1/2–ounce) can stewed tomatoes
1/2 (10-ounce) package frozen cut okra, thawed **
1/8 teaspoon hot sauce
1/2 tablespoon Creole or Cajun seasoning, or to taste
1 […]
Entries Tagged:
bell pepper
Chicken Soup with Greens and Black Beans
2 tsps. olive or canola oil
1 small red onion, finely chopped
1 small green bell pepper, seeded, cut in 1/2-inch dice
1 medium tomato, seeded, cut in 1/2-inch dice
6 cups mustard greens, lightly packed, cut in 1/2-inch strips
4 cups chicken broth
1 cup canned black beans, rinsed and drained
3/4 cup shredded cooked […]
Making Black Bean Soup…..Again.
The truth of the matter is, I love the stuff. Not only are beans economical, they go a long way. They have loads of protein - when I eat beans, I lose my craving for meat - I don’t even miss it. They fill you up quickly. They naturally have no fat, […]
Salsa Marinated Chicken
1 1/2 cups good-quality prepared salsa
2 tablespoons no-salt-added tomato paste
4 skinless, boneless chicken breast halves (about 1 pound total)
1 green bell pepper, cut into thin strips
2/3 cup frozen corn kernels, thawed
3 tablespoons finely chopped scallion
2 tablespoons fresh lime juice
2 tablespoons chopped fresh cilantro or parsley
Preheat the broiler or prepare the grill. In a […]
Lowfat Wild Rice Spaghetti Chicken
Ingredients
2 whole boneless, skinless chicken breast, cubed
PAM
1 cup wild rice
3 green onions, chopped
0.25 cup red bell pepper, chopped
3 cups chicken broth
2 cups spaghetti, cooked and drained
Directions
1. Saute chicken pieces and set aside. In the same pan saute wild rice, green onions and red pepper pieces (about 3 minutes). Add […]
Spicy Jerk Chicken Kabobs with Bell Peppers and Pineapple
1 teaspoon whole allspice
1 teaspoon black peppercorns
4 whole cloves
1/4 cup packed brown sugar
1/4 cup fresh lime juice
1/4 cup low sodium soy sauce
2 tablespoons Worcestershire sauce
2 teaspoons paprika
2 teaspoons dried thyme leaves
8 garlic cloves
3 shallots, peeled and cut in half
1 (3inch) piece peeled fresh ginger, thinly sliced
1 jalapeno […]
