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Chili de Pollo y Alubias
Prep20min
Total20min
Ingredientes9
Porciones6
Ingredientes
2cucharadas de mantequilla o margarina
1cebolla grande, toscamente picada (1 taza)
2dientes de ajo, finamente picados
3tazas de pollo asado cortado en cubitos (de un pollo de 2 a 2½ lb)
1/2cucharadita de comino molido
2latas (de 10 oz cada una) de tomates (jitomates) picados con chile verde, con su jugo
1lata (de 15 a 16 oz) de alubias “Great Northern”, escurridas y enjuagadas
Crema agria, opcional
Cilantro fresco picado, opcional
Instrucciones
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1
En un olla con tapa, de entre 4½ y 5 cuartos de galón, derrite la mantequilla a fuego medianamente alto. Cuece la cebolla y el ajo en la mantequilla, revolviendo de vez en cuando, hasta que la cebolla se suavice.
2
Incorpora el resto de los ingredientes excepto la crema agria y el cilantro. Lleva a ebullición; reduce el fuego al mínimo. Deja hervir suavemente sin cubrir de 2 a 3 minutos, revolviendo de vez en cuando, hasta que se caliente bien.
3
Adorna cada porción con crema agria y espolvorea el cilantro.
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En lugar de galletas saladas, sirve este chili con totopos (nachos), para una textura crujiente adicional.
Con una lata de frijoles blancos pequeños (navy beans) este guiso quedaría tan delicioso como con las alubias “Great Northern”.
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Información Nutricional
Porción:
Calorías
280
Calorías derivadas de la grasa
80
Grasa total
9g
14%
Grasa saturada
3 1/2g
17%
Grasas trans
0g
Colesterol
70mg
23%
Sodio
650mg
27%
Potasio
800mg
23%
Carbohidratos totales
23g
8%
Fibra dietética
6g
24%
Azúcares
6g
Proteína
27g
% Valor Diario*:
Vitamina A
10%
10%
Vitamina C
8%
8%
Calcio
10%
10%
Hierro
20%
20%
Intercambios:
1 Almidón; 0 Fruta; 0 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 1 Vegetal; 0 Carne extra magra; 3 Carne magra; 0 Carne alta en grasa; 0 Grasa;
Selección de carbohidratos
1 1/2
*Valores diarios basados en una dieta de 2,000 calorías.
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