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Chicken , Vegetable, and Black Bean Chili Stew Recipe

Chicken , Vegetable, and Black Bean Chili Stew Recipe

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Chicken , Vegetable, and Black Bean Chili Stew

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Ingredients:

Serving

2 -4 chicken breasts, diced
1 big white onion, diced (about 2 cups)
3 garlic cloves
cooking oil
3 -4 cups canned tomatoes (about 2 to 3 cans, i like ones that are spicy, if available)
1 cup zucchini, diced
1 cup green pepper, diced
1 cup red pepper, diced
1 cup corn (i've used canned or frozen)
2 tsp cumin
1/2 tsp cayenne pepper
2 tsp mrs dash southwest dried chipotle powder (or i've just added some chipotle peppers)
2 bay leaves
2 tbsp buffalo wing sauce
1 (14 oz) can refried beans (with chilies if you can get them)
1 (14 oz) can black beans, drained
1/2 cup diced canned green chilies or 1/2 cup jalapeno
sour cream , and
cilantro (to garnish )

Directions:

Put cooking oil (I use canola) in the bottom of a dutch oven and cook up the chicken, onion, and garlic so that the onion is soft.
Add in canned tomatoes, zucchini, peppers, corn, and spices, including the hot sauce (I sometimes also add a 1/2 cup of salsa if there's some hanging around the fridge) and bring to a boil.
Turn down to med. heat and open up the refried beans and slowly incorporate little by little - it really thickens it up and is yummy! (depending on how much liquid you have from the veggies and tomatoes, you can just add half a can to try it).
Let cook for about half an hour, with the lid on, then add in the black beans and chilies or jalapenos.
Cook for about another 10 minutes with the lid off.
Serve up and enjoy!

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	118.2 Kcal (495 kJ)
Calories from fat	12.14 Kcal
		% Daily Value*
Total Fat	1.35g	2%
Cholesterol	2.31mg	1%
Sodium	237.63mg	10%
Potassium	731.19mg	16%
Total Carbs	22.31g	7%
Sugars	7.67g	31%
Dietary Fiber	5.63g	23%
Protein	6.42g	13%
Vitamin C	66mg	110%
Iron	2.3mg	13%
Calcium	72.2mg	7%

Amount Per 100 g
Calories	45.67 Kcal (191 kJ)
Calories from fat	4.69 Kcal
		% Daily Value*
Total Fat	0.52g	2%
Cholesterol	0.89mg	1%
Sodium	91.8mg	10%
Potassium	282.48mg	16%
Total Carbs	8.62g	7%
Sugars	2.96g	31%
Dietary Fiber	2.18g	23%
Protein	2.48g	13%
Vitamin C	25.5mg	110%
Iron	0.9mg	13%
Calcium	27.9mg	7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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