Ingredients
1 cn Italian plum tomatoes (28 ounces)
1 ts Dried oregano
3 Skinless, boneless chicken breasts
1/2 c Defatted chicken broth
1 lg Yellow onion, chopped
1 tb Fresh lemon juice
2 tb Coarsely chopped garlic
4 tb Chopped fresh parsley
2 Medium-sized zucchini, cut
-into 1-inch cubes
2 Red bell peppers, cored, seeded
and cut into 1 Inch squares
2 tb Chili powder
2 ts Ground cumin
2 ts Curry powder
1/8 ts Ground allspice
1 c Canned dark red kidney -beans, drained
Freshly ground black pepper, to taste
1 c Nonfat plain yogurt (for-garnish)
4 Scallions, clean and thinly-sliced on the
diagonal (for garnish)
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Preheat the oven to 375F. Cut the tomatoes
into 1-inch pieces; reserve
their liquid. Cut the chicken breasts in half lengthwise and
place in a
shallow roasting pan. Pour 1/2 cup of the tomato liquid over
the chicken
and cover well with aluminum foil. Bake for 20 minutes. Remove
the chicken
from the liquid. Cut into 1-inch cubes, cover, and reserve.
Discard the
cooking liquid.
Place the broth in a large heavy pot. Add the onions and garlic;
cook for
3 minutes over low heat, stirring occasionally. Add the zucchini
and red
peppers. Cook, covered, for an additional 8 minutes. Add the
reserved
tomatoes and remaining tomato liquid, the chili powder, cumin,
curry
powder, oregano, and allspice. Simmer, uncovered, over low low
heat,
stirring once.
Add reserved chicken, kidney beans, lemon juice, 2 tablespoons
of parsley
and the black pepper. Simmer over low heat, uncovered, for 10
to 12
minutes more, stirring occasionally. Adjust the seasonings and
stir in the
remaining parsley. Serve piping hot over cooked brown or white
rice.
Garnish with yogurt and scallions.
Serves 10.
Nutrients per Serving: 153 Calories, 2 g Fat, 42 mg Cholesterol.
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