Estimated Nutrition (whole recipe, rough)
Counts 7 of 9 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Tomato | 1 medium (123g) | 22 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
| Leaf | not in our table | 0 |
| Marjoram | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 broilier-fryer chicken
- -(about 2 ½ lbs) cut-up
- pepper to taste
- 1 tbsp virgin olive oil
- 2 cl garlic, minced
- 2 tomatoes
- 1 bay leaf
- 1/4 tsp leaf marjoram
- 1 cup frozen whole-kernel corn
- -thawed
- =
Directions
Renove skin from chicken. Season with salt and pepper. In a large non-stick pan skillet, heat oil and cook chicken until tender, turning. 15 to 20 minutes. Remove from skillet and keep warn. Saute onion and garlic in skillet. Add tomatoes, bay leaf and narhiran; simmer 10 minutes. Add corn and chicken; heat through, mix well with the sauce. Serve this dish with "bell pepper salad" (also in this file) food exchange per serving: 3 low/fat meat exchanges + 1 starch/bread exchange + 1 vegetable exchange cal: 246; cho: 75mg; car: 18g; pro: 27g sod: 138mg; fat: 10g; souce: light & easy diabetes cuisine by betty marks