Chicken/Tomato/Black Bean/Rice Stew

boilermaker · 11-02-2005, 09:16 AM

I made this recipie Monday and thought it was pretty good. Here is the macro breakdown from Nutrition Data for 1 cup:

Calories: 256
Calories From Fat: 17

Total Fat: 2g
Saturated Fat: 0g
Trans Fat: 0g
Cholesterol: 34 mg
Sodium: 660mg
Total Carbohydrate: 39g
Dietary Fiber: 6g
Sugars: 2g
Protein: 21g

8-Chicken Breast Halves
2-15 oz. cans of black beans (undrained)
2-15 oz. cans of tomatoes w/green chiles
1-cup of salsa (mild, medium, or hot) I used mild
1-14.5 oz. can tomato sauce
2.75 cups long grain brown rice

Combine everything in crock pot except rice. Cook on low for 8 hours. Prepare rice. Remove chicken breast and dice. Reintroduce chicken breasts to stew. Stir in cooked rice.

Note: I added the rice to this recipie for a carb source. I think if you added the rice and additional water at the beginning it would be fine. I'm sure you could add 10 min. rice during the last 30 min. of cooking and be fine. Just watch the liquid level if you add uncooked rice to the crockpot to make sure there is enough through the cooking process.

This recipie made about 16 cups. When reheating, add some water if it looks dry.

**Jodi** · 11-02-2005, 09:28 AM

Looks good

boilermaker · 11-02-2005, 09:34 AM

Thanks Jodi, I thought it was. A little high in sodium is the only bad thing I could see. Top it with acocado for some healty fats, right? See, I've learned something from you and Emma

**Jodi** · 11-02-2005, 09:37 AM

You can cut down the sodium like this:

1. Chopped up your own tomatos for sauce
2. Make your own beans from scratch

I try to stay away from canned as much as possible. Something like this you could spend a day making everthing from scratch. Make a LARGE amount and then freeze. That would be awesome! I do the same with chili

The Monkey Man · 11-02-2005, 10:08 AM

Sounds good

Now you need to name it... Something like...

"Tijuana Stew"

boilermaker · 11-02-2005, 12:02 PM

Quote:

Originally Posted by The Monkey Man

Sounds good

Now you need to name it... Something like...

"Tijuana Stew"

HaHa! Never even thought of naming it. How about "Michigan One Pot Chicken"

boilermaker · 11-02-2005, 12:06 PM

Quote:

Originally Posted by Jodi

You can cut down the sodium like this:

1. Chopped up your own tomatos for sauce
2. Make your own beans from scratch

I try to stay away from canned as much as possible. Something like this you could spend a day making everthing from scratch. Make a LARGE amount and then freeze. That would be awesome! I do the same with chili

Yeah, I like making large amounts of things in one pot. I own a pile of two cup disposable storage containers and like to load them up. I've got a recipie similar to this with seafood and more veggies that I'll share next time I make it.

The Monkey Man · 11-02-2005, 01:51 PM

I want to make something like this -

11-02-2005, 09:16 AM	#1
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Chicken/Tomato/Black Bean/Rice Stew I made this recipie Monday and thought it was pretty good. Here is the macro breakdown from Nutrition Data for 1 cup: Calories: 256 Calories From Fat: 17 Total Fat: 2g Saturated Fat: 0g Trans Fat: 0g Cholesterol: 34 mg Sodium: 660mg Total Carbohydrate: 39g Dietary Fiber: 6g Sugars: 2g Protein: 21g 8-Chicken Breast Halves 2-15 oz. cans of black beans (undrained) 2-15 oz. cans of tomatoes w/green chiles 1-cup of salsa (mild, medium, or hot) I used mild 1-14.5 oz. can tomato sauce 2.75 cups long grain brown rice Combine everything in crock pot except rice. Cook on low for 8 hours. Prepare rice. Remove chicken breast and dice. Reintroduce chicken breasts to stew. Stir in cooked rice. Note: I added the rice to this recipie for a carb source. I think if you added the rice and additional water at the beginning it would be fine. I'm sure you could add 10 min. rice during the last 30 min. of cooking and be fine. Just watch the liquid level if you add uncooked rice to the crockpot to make sure there is enough through the cooking process. This recipie made about 16 cups. When reheating, add some water if it looks dry.
	My Journal: Are We Almost There Yet?

11-02-2005, 09:28 AM	#2
Jodi Moderator Moderator Join Date: Apr 2002 Posts: 22,260 Photos: 1	Looks good
	Essence EFA

11-02-2005, 09:34 AM	#3
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Thanks Jodi, I thought it was. A little high in sodium is the only bad thing I could see. Top it with acocado for some healty fats, right? See, I've learned something from you and Emma
	My Journal: Are We Almost There Yet?

11-02-2005, 09:37 AM	#4
Jodi Moderator Moderator Join Date: Apr 2002 Posts: 22,260 Photos: 1	You can cut down the sodium like this: 1. Chopped up your own tomatos for sauce 2. Make your own beans from scratch I try to stay away from canned as much as possible. Something like this you could spend a day making everthing from scratch. Make a LARGE amount and then freeze. That would be awesome! I do the same with chili
	Essence EFA

11-02-2005, 10:08 AM	#5
The Monkey Man Magical Apelikemenace Elite Member Join Date: Mar 2005 Location: New Delhi, India Posts: 13,909 Photos: 38	Sounds good Now you need to name it... Something like... "Tijuana Stew"
	Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself!

11-02-2005, 01:51 PM	#8
The Monkey Man Magical Apelikemenace Elite Member Join Date: Mar 2005 Location: New Delhi, India Posts: 13,909 Photos: 38	I want to make something like this -
	Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself!

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