11 Basic Cooking Rules Even The Most Avid Cooks Forget

January 1, 1970 12:00 AM

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11 Basic Cooking Rules Even The Most Avid Cooks Forget

This rich and hearty chili is spiced up with a blend of paprika, oregano, ground cumin, garlic powder and crushed red pepper. Makes 8 (1-cup) servings. Prep Time: 15 minutes Cook Time: 30 minutes INGREDIENTS 1 tablespoon vegetable oil 1 pound boneless skinless chicken breasts, cut into 1-inch cubes 1 cup chopped green bell pepper 1 cup chopped onion 1 tablespoon Paprika 1 1/2 teaspoons Oregano Leaves 1 teaspoon Cumin, Ground 1 teaspoon Garlic Powder 1/4 teaspoon Red Pepper, Crushed 1 can (15 ounces) black beans, drained and rinsed 1 can (15 ounces) great Northern beans, drained and rinsed 1 can (14 1/2 ounces) diced tomatoes, undrained 1 cup chicken broth 1 cup frozen corn DIRECTIONS 1. Heat oil in large skillet on medium-high heat. Add chicken, bell pepper and onion; cook and stir 6 to 8 minutes or until chicken is lightly browned. Add paprika, oregano, cumin, garlic powder and red pepper; mix well. 2. Stir in remaining ingredients. Bring to boil. Reduce heat to low; simmer 20 minutes. NUTRITION INFO per serving Calories: 188 Fat: 4 g Carbohydrates: 20 g Cholesterol: 37 mg Sodium: 413 mg Fiber: 6 g Protein: 18 g THE HEALTHY SWAPS THAT THE CURRENT RECIPE ALREADY CONTAINS 1. Uses boneless skinless chicken breast meat to replace ground meat. Saves: 30 calories, 4.5 grams fat, and 2.5 grams saturated fat. 2. Spices it up with paprika, oregano leaves, ground cumin, garlic powder and crushed red pepper. 3. Add fresh vegetables such as green pepper and onion. Gains: Add fiber and a high source of Vitamin C. ADDITIONAL HEALTHY SWAPS THAT CAN BE USED TO INCREASE HEALTH BENEFITS 1. Also consider trying no salt added canned beans. 2. Use no salt added tomato products. Saves 75 mg sodium per serving. 3. Substitute reduced sodium chicken broth-- Saves 40 mg sodium per serving. For more recipe inspiration, check out McCormick's lookbook.

Fresh garden vegetables and pasta are tossed with a chunky tomato sauce with zesty herbs to create a healthier twist to an everyday meal. Makes 6 servings. Prep Time: 15 minutes Cook Time: 25 minutes INGREDIENTS 1 can (28 ounces) diced tomatoes, undrained 1 can (8 ounces) tomato sauce 1 tablespoon s...

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