Active Time:30 minsTotal Time:30 minsServings:6Yield:9 cupsJump to Nutrition Facts
Active Time:30 minsTotal Time:30 minsServings:6Yield:9 cups
Active Time:30 mins
Active Time:
30 mins
Total Time:30 mins
Total Time:
Servings:6
Servings:
6
Yield:9 cups
Yield:
9 cups
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients2(15 ounce) cansno-salt-added pinto beans, rinsed, divided1tablespooncanola oil1 ½poundsboneless, skinless chicken thighs, trimmed and cut into bite-size pieces2cupschopped yellow onion (1 medium)2cupschopped poblano peppers (2 large)5clovesgarlic, chopped (about 1 1/2 tablespoons)4cupsunsalted chicken stock1 ½cupsprepared salsa verde½teaspoonsalt2cupsfrozen corn kernels (about 12 ounces)2cupschopped spinach (about 2 ounces)1 ½cupscoarsely chopped fresh cilantro6tablespoonssour cream
Cook Mode(Keep screen awake)
Ingredients
2(15 ounce) cansno-salt-added pinto beans, rinsed, divided
1tablespooncanola oil
1 ½poundsboneless, skinless chicken thighs, trimmed and cut into bite-size pieces
2cupschopped yellow onion (1 medium)
2cupschopped poblano peppers (2 large)
5clovesgarlic, chopped (about 1 1/2 tablespoons)
4cupsunsalted chicken stock
1 ½cupsprepared salsa verde
½teaspoonsalt
2cupsfrozen corn kernels (about 12 ounces)
2cupschopped spinach (about 2 ounces)
1 ½cupscoarsely chopped fresh cilantro
6tablespoonssour cream
Directions
Mash 1 cup beans in a small bowl with a whisk or potato masher.
Heat oil in a large heavy pot over high heat. Add chicken; cook until browned, turning occasionally, 4 to 5 minutes. Add onion, poblanos and garlic. Cook until the onion is translucent and tender, 4 to 5 minutes.
Add the remaining whole beans, the mashed beans, stock, salsa and salt. Bring to a boil. Reduce heat to medium and simmer until the chicken is cooked through, about 3 minutes. Stir in corn, spinach and cilantro. Cook until the spinach is wilted, about 1 minute. Serve topped with sour cream.
Equipment
Large pot
Frequently Asked QuestionsSomewhere along the line, corn got a bad rap. Myths, from it having no nutritional value to being high in fat and sugar—and consequently making you gain weight—abound. But the truth is,corn does have health benefitsand can be a part of a healthy diet.Corn is a mix of saturated, polyunsaturated and monounsaturated fats, with the polyunsaturated fat making up almost half of the amount of fat in corn. Corn also contains fiber and resistant starch—a special type of carbohydrate that is slow to digest and can help with weight control. As for the sugar in corn—bananas and apples have more sugar than corn does. Corn is loaded with antioxidants and contains B vitamins, iron, protein and potassium. The insoluble fiber in corn acts as a prebiotic, providing your helpful gut bacteria with food to flourish.Yes,this recipe meets our guidelinesfor diabetes-appropriate combination meals having less than 575 calories and 60 g carbohydrates, per serving.We use canned pinto beans because they’re convenient, but you can use dried beans if you have them on hand. You’ll need to soak the dried beans overnight in water and cook them first before adding them to the recipe. You cancook dried beanson the stovetop, in a pressure cooker or in a slow cooker.If you use store-bought rotisserie chicken, note that it is higher in sodium and will alter the nutritional profile of the recipe. For a rotisserie chicken, remove and discard the skin if you’re watching your sodium and saturated fat intake. Carefully separate the meat from the bones and discard any cartilage. Dice the chicken breasts and shred the rest. You can also use leftover roast chicken if you have it.Salsa verde is a spicy green sauce in Mexican cuisine made with tomatillos and green chili peppers. We use prepared salsa verde in our recipe, but you can make your ownAir-Fryer Roasted Poblano & Tomatillo Salsaat home.
Frequently Asked Questions
Somewhere along the line, corn got a bad rap. Myths, from it having no nutritional value to being high in fat and sugar—and consequently making you gain weight—abound. But the truth is,corn does have health benefitsand can be a part of a healthy diet.Corn is a mix of saturated, polyunsaturated and monounsaturated fats, with the polyunsaturated fat making up almost half of the amount of fat in corn. Corn also contains fiber and resistant starch—a special type of carbohydrate that is slow to digest and can help with weight control. As for the sugar in corn—bananas and apples have more sugar than corn does. Corn is loaded with antioxidants and contains B vitamins, iron, protein and potassium. The insoluble fiber in corn acts as a prebiotic, providing your helpful gut bacteria with food to flourish.
Somewhere along the line, corn got a bad rap. Myths, from it having no nutritional value to being high in fat and sugar—and consequently making you gain weight—abound. But the truth is,corn does have health benefitsand can be a part of a healthy diet.
Corn is a mix of saturated, polyunsaturated and monounsaturated fats, with the polyunsaturated fat making up almost half of the amount of fat in corn. Corn also contains fiber and resistant starch—a special type of carbohydrate that is slow to digest and can help with weight control. As for the sugar in corn—bananas and apples have more sugar than corn does. Corn is loaded with antioxidants and contains B vitamins, iron, protein and potassium. The insoluble fiber in corn acts as a prebiotic, providing your helpful gut bacteria with food to flourish.
Yes,this recipe meets our guidelinesfor diabetes-appropriate combination meals having less than 575 calories and 60 g carbohydrates, per serving.
We use canned pinto beans because they’re convenient, but you can use dried beans if you have them on hand. You’ll need to soak the dried beans overnight in water and cook them first before adding them to the recipe. You cancook dried beanson the stovetop, in a pressure cooker or in a slow cooker.
If you use store-bought rotisserie chicken, note that it is higher in sodium and will alter the nutritional profile of the recipe. For a rotisserie chicken, remove and discard the skin if you’re watching your sodium and saturated fat intake. Carefully separate the meat from the bones and discard any cartilage. Dice the chicken breasts and shred the rest. You can also use leftover roast chicken if you have it.
Salsa verde is a spicy green sauce in Mexican cuisine made with tomatillos and green chili peppers. We use prepared salsa verde in our recipe, but you can make your ownAir-Fryer Roasted Poblano & Tomatillo Salsaat home.
Originally appeared: EatingWell.com, December 2018
Rate ItPrint
Nutrition Facts(per serving)408Calories14gFat41gCarbs32gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
