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| Recipe: Andean Chicken Casserole |
Servings: 8
Preparation Time: 15 min.
Cooking Time: 45 min.
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| Ingredients: |
- 2 Lbs. ground chicken, thawed if frozen
- 1 onion\cooked, chopped
- 1 clove garlic, minced
- 1 Lbs. Italian style peeled tomatoes
- 1/2 tsp. salt (optional)
- 1/2 tsp. ground cumin
- 1 tsp. paprika
- 1/4 tsp. chili powder
- 1/2 cup black olives, sliced
- 1/4 cup raisins
- 2 egg, hardboiled and sliced
- 1/2 Lbs. frozen corn, thawed
- 1 Tbs. all purpose flour
- 1 Tbs. skim milk
- 2 Tbs. unsalted butter
- 2 egg, hardboiled and sliced
- 1 tsp. sugar
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| Cooking Directions: |
Preheat oven to 350° F. Heat a heavy nonstick skillet over medium high heat. Saute chicken, onion and garlic 5-7 minutes, stirring frequently until chicken turns white. Drain off excess liquid. Stir in next 5 ingredients. Cook 2 minutes, stirring frequently. Stir in olives and raisins. Transfer half the chicken mixture to a baking dish. Arrange hardboiled egg slices over the top. Cover with remaining chicken mixture. In a food processor or blender, combine corn, flour and milk and process until smooth. Melt butter over low heat in a small saucepan. Stir in corn mixture and cook about 2 minutes, stirring constantly until mixture is thickened. Remove from heat and gradually whisk beaten eggs into hot corn mixture. Spread corn mixture evenly over chicken. Sprinkle with sugar and bake 30-40 minutes or until topping is golden and mixture is set.
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| Per Serving:
calories 302, fat 15.2g, calories from fat 45%, protein 24.7g, cholesterol 190.9mg, dietary fiber 2.2g
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| Nutrients |
Exchanges |
| Calories |
302 |
Milk Exchanges |
0.0 |
| Protein |
24.7g |
Vegetable Exchanges |
0.9 |
| Carbohydrates |
16.6g |
Fruit Exchanges |
0.3 |
| Dietary Fiber |
2.2g |
Bread Exchanges |
0.5 |
| Sugar |
8.2g |
Other Carbohydrates/Sugar Exchanges |
0.0 |
| Fat Total |
15.2g |
Lean Meat Exchanges |
3.2 |
| Saturated Fat |
5.7g |
Very Lean Meat/Protein Exchanges |
0.0 |
| Mono-unsaturated Fat |
6.1g |
Fat Exchanges |
1.2 |
| Poly-unsaturated Fat |
3.3g |
| % Calories from Fat |
45% |
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| Cholesterol |
190.9mg |
| Sodium |
296.7mg |
| Vitamins |
Minerals |
| Vitamin A |
135.6IU |
Calcium |
63.7mg |
| Thiamin (B1) |
1.4mg |
Copper |
1.4mg |
| Riboflavin (B2) |
0.8mg |
Iron |
2.8mg |
| Niacin (B3) |
5.2mg |
Magnesium |
41.8mg |
| Vitamin B6 |
1.1mg |
Manganese |
0.5mg |
| Vitamin B12 |
0.6mcg |
Phosphorus |
261.1mg |
| Vitamin C |
10.6mg |
Potassium |
545.8mg |
| Vitamin E |
1.8IU |
Selenium |
8.4mcg |
| Folate |
35.3mcg |
Sodium |
296.7mg |
| Pantothenic Acid |
1.3mg |
Zinc |
2.8mg |
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