yield:4 SERVINGS (4 PANCAKES)
prep time:15 MIN
cook time:8 HRS
1 cup dried pinto beans, rinsed
One 16-ounce jar mild or medium salsa
2 Tablespoons chopped canned chipotle in adobo sauce
2 Tablespoons all-purpose flour
1 1/2-pounds boneless, skinless chicken thighs
coarse salt and freshly ground black pepper
1 medium red onion, chopped
1 medium red bell pepper (seeds and ribs removed), chopped
1/4 cup reduced-fat sour cream, for serving
1/4 cup chopped fresh cilantro, for serving
1. In a 5 to 6 quart slowcooker, stir together beans, salsa, chiles, flour and 1 cup water. Season chicken with salt and pepper; arrange on top of bean mixture. Scatter onion and bell pepper on top of chicken.
2. Cover and cook on low heat for 8 hours.
3. Remove chicken from stew; shred into large pieces, and return to stew.
4. Serve over brown rice, or inside flour tortillas to make tacos. Garnish with sour cream and cilantro.
*You may also use 1 to 2 cans of pinto beans, rinsed in place of the dried beans. Leave out the water in the recipe if you use canned beans. Don’t add canned beans until the last hour of cooking.
*If you are preparing this recipe as gluten free, use a GF flour substitute or another thickening option instead of the all-purpose flour.
Nutritional Information per serving (without rice or tortillas):
Serving size: 1/4th of the recipe
Calories per serving: 278
Fat per serving: 3.3g
Saturated Fat per serving: 1.5g
Sugar per serving: 7.5g
Fiber per serving: 11g
Protein per serving: 17g
Cholesterol per serving: 19mg
Carbohydrates per serving: 47g
WW POINTS per serving:
Points Plus Program: 7 Old Points Program: 6.5