Ingredients
2 tablespoons vegetable oil
1 onion, chopped
2 cloves garlic, minced
1 (14.5 ounce) can chicken broth { I use less Sodium}
1 (18.75 ounce) can tomatillos, drained and chopped {I use Herdez Salsa verde fora better taste}
1 (16 ounce) can diced tomatoes
1 (7 ounce) can diced green chiles
1/2 teaspoon dried oregano
1/2 teaspoon ground coriander seed
1/4 teaspoon ground cumin
2 ears fresh corn { I use frozen corn}
1 pound diced, cooked chicken meat
1 (15 ounce) can white beans {If there is sodium in the can rinse first}
1 pinch salt and black pepper to taste
Directions
Heat oil, and cook onion and garlic until soft.
Stir in broth, tomatillos, tomatoes, chilies, and spices. Bring to a boil, then simmer for 10 minutes.
Add corn, chicken, and beans; simmer 5 minutes. Season with salt and pepper to taste.
{We eat this chips, fresh squeezed lemon and sour cream or plain yogurt (I prefer the yogurt), reduce cheese, onions}
Serving Size
1/9 of a recipe
Servings Per Recipe
9
Amount Per Serving
Calories
220
Calories from Fat
55
% Daily Value *
Total Fat 6.1g
9 %
** Saturated Fat 1g
5 %
** Cholesterol 40mg
13 %
Sodium 857mg
34 %
** Potassium 513mg
14 %
Total Carbohydrates 21.2g
7 %
Dietary Fiber 6g
24 %
Protein 20.1g
40 %
** Sugars 4.3g
Vitamin A
10 %
Vitamin C
40 %
Calcium
8 %
Iron
28 %
** Thiamin
12 %
** Niacin
63 %
** Vitamin B6
17 %
** Magnesium
17 %
** Folate
25 %
*
Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**
Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-)
Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
Enjoy!
Tiff
