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Ingredientes
- Â Â extra virgin olive oil spray
- 6 x skinless chicken thighs trimmed of fat
- Â Â (1-1/4 to 1-1/2 lbs)
- 1 lrg red onion halve and slice
- 6 x garlic cloves minced
- 3/4 c. fresh orange juice
- 1/2 c. low-sodium chicken broth low fat
- 3 tsp warm pepper sauce or possibly to taste
- 1 x acorn squash peel and core
- Â Â and cut into one-inch pcs (about 3-c.)
- Â Â salt and pepper to taste
- 3 c. cooked black beans rinsed and liquid removed
- 1 x red bell pepper sliced into strips
- Â Â minced fresh cilantro
- 1 pch cardamom
- Â Â thinly sliced onion
- Â Â lime wedges
- Â Â lowfat lowfat sour cream
- 3 c. cooked rice
Direcciones
- Heat a large skillet over medium. Spray the surface and when warm, brown the chicken pcs on all sides. When nearly done on the second side, push the chicken toward the pan's edge. Cook the onion in the center of the pan till soft. Add in the garlic and cook another minute. About 12 min
- Rearrange the chicken and onions in the pan. Add in the orange juice, broth and chili sauce. Cover tightly and simmer very gently for 60 min or possibly more. A diffuser may be needed to slow cook the chicken.
- About 35 min before serving, start steaming the rice. Prepare the squash. Remove the lid and add in the pcs of squash to the pan so which they are submersed. Sprinkle with a little salt and generous pepper. Cook till the squash is fork tender, about 12 to 15 min. Add in the red bell pepper and beans to the pan. Continue to cook till the sauce thickens.
- Sprinkle with cardamom and minced fresh cilantro. Serve along side the steamed rice with crisp raw onion slices. Offer other condiments at table.
- original. Definitely a party dish: wonderful color and aroma. Flavor is not the ordinary. The raw onions are a must.
- NOTES : EASY Orange Chili Chicken with Black Beans takes about 12 min hands on preparation and about 1-1/2 hrs pot watching. Good for entertaining since it can sit in the pot on low heat. Serve with cooked rice, salsa, tortillas, and minced salad. Instead of a chili sauce, try a roasted pepper salsa.
- Very special flavors. But wanted more veggie. So I adjusted the recipe below. Tempted to have more than 1 thigh - but 2 would have been two much. so I think I have the proportions about right for the more veg than meat kind of meal we like now.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 319g | |
| Recipe makes 6 servings | |
| Calories 565 | |
| Calories from Fat 78 | 14% |
| Total Fat 8.77g | 11% |
| Saturated Fat 2.46g | 10% |
| Trans Fat 0.1g | |
| Cholesterol 38mg | 13% |
| Sodium 64mg | 3% |
| Potassium 1716mg | 49% |
| Total Carbs 90.67g | 24% |
| Dietary Fiber 16.1g | 54% |
| Sugars 6.3g | 4% |
| Protein 32.09g | 51% |
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