Fat Free Salad Dressing: Re: {soups-salads-and-salad-dressings} Lime Navy Bean Chili

Wednesday, May 27, 2009

Re: {soups-salads-and-salad-dressings} Lime Navy Bean Chili

You should know that slow cookers, especially older models, may not reach high enough temperatures to deactivate the lectins in dry beans, and in fact concentrate them instead. That can make you very sick. Red kidney beans are notorious for this, but other beans have lectins and can be a problem as well. If you are starting with dried beans, make sure that you boil them briskly for 15 minutes before putting them into your slow cooker.

Pam

On Wed, May 27, 2009 at 9:53 AM, Beth Layman <blayman38@gmail.com> wrote:

Lime Navy Bean Chili
Light & Tasty

A lip-smacking touch of lime flavors Connie Thomas's low-fat but filling family favorite. "I love relying on my slow cooker," confides the Jensen, Utah cook. "Just fill it in the morning and come home to a wonderful, warm meal—no matter how busy the day!"

SERVINGS: 6
CATEGORY: Low Fat
METHOD: Slow Cooker
TIME: Prep: 15 min. + soaking Cook: 5 hours

Ingredients:
1-1/4 cups dried navy beans
3 cups water
2 bone-in chicken breast halves (7 ounces each), skin removed
1 cup frozen corn
1 medium onion, chopped
1 can (4 ounces) chopped green chilies
4 garlic cloves, minced
1 tablespoon chicken bouillon granules
1 teaspoon ground cumin
1/2 teaspoon chili powder
2 tablespoons lime juice

Directions:
Place beans in a large saucepan; add water to cover by 2 in. Bring to a boil; boil for 2 minutes. Remove from the heat; cover and let stand for 1 hour. Drain and rinse beans, discarding liquid.
    In a 3-qt. slow cooker, combine the beans, water, chicken, corn, onion, chilies, garlic, bouillon, cumin and chili powder. Cover and cook on low for 5-6 hours or until a meat thermometer reads 170° and beans are tender.
    Remove chicken breasts; remove meat from the bones and cut into bite-size pieces. Discard bones and return chicken to the chili. Stir in lime juice just before serving. Yield: 6 servings.

Nutrition Facts
One serving:1 cup
Calories: 250,Fat:2 g,Saturated Fat:1 g,Cholesterol:30 mg,Sodium:532 mg,Carbohydrate:37 g,Fiber:12 g,Protein:22 g
Diabetic Exchange:
2 starch, 2 very lean meat, 1 vegetable.

http://www.tasteofhome.com/Recipes/Lime-Navy-Bean-Chili

            Beth Layman :)

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