Directions:
- Prep chicken and onion.
- Combine first six ingredients in a small bowl or cup and mix well.
- Sprinkle half of the spice mixture over the chicken and reserve the other half.
- Spray a non-stick pot with a fat free cooking spray.
- Add chicken and onions.
- Cook over a medium heat for 8-10 min.
- Or until chicken is cooked.
- Add the minced garlic, jalapeno, bay leaf, tomato, reserved spice mixture, and corn to the pot and bring to a boil.
- Reduce heat to medium-low and simmer uncovered for about 10 min.
- Add the cilantro and simmer an additional 8-10 min.
- Remove the jalapeno and bay leaf and serve.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 461.2 Kcal (1931 kJ) | ||
| Calories from fat | 172.25 Kcal | ||
| % Daily Value* | |||
| Total Fat | 19.14g | 29% | |
|---|---|---|---|
| Cholesterol | 109.48mg | 36% | |
| Sodium | 1141.03mg | 48% | |
| Potassium | 639.71mg | 14% | |
| Total Carbs | 41.32g | 14% | |
| Sugars | 12.65g | 51% | |
| Dietary Fiber | 2.94g | 12% | |
| Protein | 33.17g | 66% | |
| Vitamin C | 15.7mg | 26% | |
| Iron | 3.1mg | 17% | |
| Calcium | 97mg | 10% | |
| Amount Per 100 g | |||
| Calories | 160.34 Kcal (671 kJ) | ||
| Calories from fat | 59.88 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.65g | 29% | |
|---|---|---|---|
| Cholesterol | 38.06mg | 36% | |
| Sodium | 396.69mg | 48% | |
| Potassium | 222.4mg | 14% | |
| Total Carbs | 14.37g | 14% | |
| Sugars | 4.4g | 51% | |
| Dietary Fiber | 1.02g | 12% | |
| Protein | 11.53g | 66% | |
| Vitamin C | 5.5mg | 26% | |
| Iron | 1.1mg | 17% | |
| Calcium | 33.7mg | 10% | |
* 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.
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