Your Recipe

Tex Mex Chicken and Zucchini

Ingrédient Quantité Calories
Coriandre 8.5g 2kcal
Maïs 154g 132kcal
Oignons 110g 44kcal
Poivron vert 240g 48kcal
Tomates 397g 71kcal
Courgettes 646g 136kcal
Chicken broiler, raw, meat only boneless breast 454g 545kcal
Haricots noirs 397g 524kcal
Ail 9g 13kcal
Sel de table 5.69g 0kcal
Huile végétale 14g 124kcal
Oignons, oignons de printemps ou oignons verts (y compris les sommets et le bulbe), crus 26g 8kcal
Cumin, moulu 12.7g 48kcal
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.

Valeurs nutritives
Taille des portions 432 g | ml
Quantité par portion 360
1507
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 12g 16%
Gras saturés 5g 25%
Sodium 539mg 23%
Total des glucides 32g 12%
Fibres alimentaires 9.6g 34%
Sucre 5.6g
Protéine 33g 66%
Vitamine D 0.1mcg 1%
Calcium 221mg 17%
Fer 4.7mg 26%
Potassium 1393mg 30%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 131.242 mcg 15%
Thiamine [B1] 0.396 mg 33%
Riboflavine [B2] 0.343 mg 26%
Niacine [B3] 9.582 mg 60%
Acide pantothénique [B5] 2.053 mg 41%
Vitamine B6 1.049 mg 62%
Cobalamine [B12] 0.322 mcg 0%
Floate [B9] 162.568 mcg 0%
Vitamine C 82.869 mg 92%
Vitamine D 0.118 mcg 1%
Vitamine E 1.985 mg 13%
Vitamine K 33.66 mcg 28%
Bétaïne 5.355 mg 0%
Choline 101.68 mg 18%
Carbohydrates
nutriment Quantité DV
Total des glucides 32.3 g 12%
Sugars 5.6 g 11%
Fibres alimentaires 9.6 g 34%
Carbohydrate 30.5 g 0%
Glucides nets 26.7g
acides aminés
nutriment Quantité DV
Alanine 1.642 g 0%
Arginine 1.907 g 0%
Acide aspartique 3.235 g 0%
Cystéine 0.316 g 0%
Acide glutamique 5.474 g 0%
Glycine 1.243 g 0%
Histidine 1.068 g 0%
Isoleucine 1.553 g 0%
Leucine 2.629 g 0%
Lysine 2.674 g 0%
Méthionine 0.721 g 0%
Phénylalanine 1.456 g 0%
Proline 1.511 g 0%
Sérine 1.449 g 0%
Thréonine 1.322 g 0%
Tryptophane 0.389 g 0%
Tyrosine 1.134 g 0%
Valine 1.718 g 0%
Minéraux
nutriment Quantité DV
Calcium 221.04 mg 17%
Cuivre 0.4 mg 45%
Fluorure 2.54 mcg 0%
Fer 4.68 mg 26%
Magnésium 140.12 mg 33%
Manganèse 0.81 mg 35%
Phosphore 510.99 mg 41%
Potassium 1392.94 mg 30%
Sélénium 21.83 mcg 40%
Sodium 538.53 mg 23%
Zinc 3.21 mg 29%
autres
nutriment Quantité DV
Eau 348.907 g 0%
Cendres 5.65 g 0%