Chicken/Tomato/Black Bean/Rice Stew

[boilermaker]

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]

Looks good

 

[boilermaker]

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]

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]

Sounds good

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

"Tijuana Stew"

 

[boilermaker]

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]

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]

I want to make something like this -