Your Recipe

Tex Mex Chicken and Zucchini

Zutat  Menge  Kalorien 
Koriander (Cilantro) Blätter 8.5g 2kcal
Mais 154g 132kcal
Zwiebeln 110g 44kcal
Paprika, roh, grün, süß 240g 48kcal
Tomaten 397g 71kcal
Zucchini 646g 136kcal
Masthähnchen, roh, nur Fleisch, Brust ohne Knochen 454g 545kcal
Schwarze Bohnen 397g 524kcal
Knoblauch 9g 13kcal
Speisesalz 5.69g 0kcal
Pflanzenöl 14g 124kcal
Zwiebeln, Frühlingszwiebeln oder Frühlingszwiebeln (einschließlich Spitzen und Knollen), roh[pl:]Cebula, dymka lub dymka (w tym wierzchołki i cebula), surowe 26g 8kcal
Kreuzkümmel, gemahlen 12.7g 48kcal
Käse, colby 118g 465kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 lb boneless & skinless chicken breasts cut into 1" pieces
2 large zucchini diced
2 medium bell peppers chopped
1 medium onion finely chopped

3 large garlic cloves minced
1 cup corn frozen or fresh
1 tbsp oil for frying
14 oz can low sodium black beans drained & rinsed
14 oz can low sodium diced tomatoes not drained
1 tsp store bought or homemade taco seasoning
1 tbsp cumin divided
1 tsp salt
Ground black pepper to taste
1 cup Tex Mex or Colby Jack cheese shredded
1/2 cup green onions chopped
1/2 cup cilantro chopped
Instructions
Preheat large (12 inch) deep skillet on low - medium heat and swirl oil to coat. Add onion, garlic and bell pepper; saute for 3 minutes, stirring occasionally.
Move vegetables to the side of the skillet and add chicken. Sprinkle with 1 tsp cumin, salt and black pepper. Cook for about 5 minutes, stirring occasionally.
Add corn, beans, tomatoes, zucchini, taco seasoning and remaining cumin. Stir, cover and cook on low-medium for 10 minutes.
Sprinkle with cheese, cover and cook for a few minutes or until cheese has melted. Top with green onion and cilantro.
Serve hot, on its own or with Instant Pot brown rice or Instant Pot quinoa. Or as a garnish, feel free to add sour cream, cilantro and black olives after the cheese was melted. Top with crushed tortilla chips. Use as filling in low carb wraps, garnished with sliced avocado.

Nährwertangaben 
Portionsgröße  432 g | ml
Menge pro Portion  360
1507
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 12g 16%
Gesättigte Fettsäuren  5g 25%
Natrium 539mg 23%
Gesamte Kohlenhydrate  32g 12%
Ballaststoffe  9.6g 34%
Zucker  5.6g
Protein  33g 66%
Vitamin D 0.1mcg 1%
Kalzium 221mg 17%
Eisen  4.7mg 26%
Kalium 1393mg 30%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 131.242 mcg 15%
Thiamin [B1] 0.396 mg 33%
Riboflavin [B2] 0.343 mg 26%
Niacin [B3] 9.582 mg 60%
Pantothensäure [B5] 2.053 mg 41%
Vitamin B6 1.049 mg 62%
Cobalamin [B12] 0.322 mcg 0%
Folat [B9] 162.568 mcg 0%
Vitamin C 82.869 mg 92%
Vitamin D 0.118 mcg 1%
Vitamin E 1.985 mg 13%
Vitamin K 33.66 mcg 28%
Betain 5.355 mg 0%
Cholin 101.68 mg 18%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  32.3 g 12%
Sugars 5.6 g 11%
Ballaststoffe  9.6 g 34%
Carbohydrate 30.5 g 0%
Netto-Kohlenhydrate 26.7g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.642 g 0%
Arginin 1.907 g 0%
Asparaginsäure 3.235 g 0%
Cystein 0.316 g 0%
Glutaminsäure 5.474 g 0%
Glycin 1.243 g 0%
Histidin 1.068 g 0%
Isoleucin 1.553 g 0%
Leucin 2.629 g 0%
Lysin 2.674 g 0%
Methionin 0.721 g 0%
Phenylalanin 1.456 g 0%
Prolin 1.511 g 0%
Serin 1.449 g 0%
Threonin 1.322 g 0%
Tryptophan 0.389 g 0%
Tyrosin 1.134 g 0%
Valin 1.718 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 221.04 mg 17%
Kupfer 0.4 mg 45%
Fluorid 2.54 mcg 0%
Eisen  4.68 mg 26%
Magnesium 140.12 mg 33%
Mangan 0.81 mg 35%
Phosphor 510.99 mg 41%
Kalium 1392.94 mg 30%
Selen 21.83 mcg 40%
Natrium 538.53 mg 23%
Zink 3.21 mg 29%
andere
Nährstoff Menge  DV
Wasser 348.907 g 0%
Asche 5.65 g 0%