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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 297.7
  • Total Fat: 7.4 g
  • Cholesterol: 65.0 mg
  • Sodium: 713.0 mg
  • Total Carbs: 25.4 g
  • Dietary Fiber: 4.7 g
  • Protein: 33.1 g

View full nutritional breakdown of Picadillo Chowder with Rice Browns calories by ingredient
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Picadillo Chowder with Rice Browns

Submitted by: AFHARPERS

Introduction

This warm chowder packs a protein punch with high fiber counts, low sodium, low fat and high in flavor! This warm chowder packs a protein punch with high fiber counts, low sodium, low fat and high in flavor!
Number of Servings: 4

Ingredients

    Rice Browns:
    3/4 C rice
    2 egg whites
    2 t extra virgin olive oil

    Chowder:
    1 lb lean ground pork
    1 medium yellow onion, chopped
    4 cloves garlic, chopped
    32 oz low-sodium fat-free chicken broth
    1 C black beans (cooked)
    1 t ground cumin
    1/2 t chili powder
    juice 1 lime
    chopped fresh parsley as a garnish (optional)

Directions

One: Prepare 3/4 C rice according to package directions. Remove from heat and fluff with a forok; set aside.

Two: Prepare chowder: place a large stockpot on medium heat. Add pork and onion and cook for 3 minutes or until pork is opaque and onion begins to turn translucent. Stir in garlic and cook for 2 more minutes.

Three: Remove pot from heat, pour pork mixture into a heat-proff colander and drain fat from meat. Return pork mixture to pot and add broth. Stir in beans, cumin and chile powder. Bring chowder to a boil, then reduce to a simmer and cook for 20 minutes. Stir in lime juice and continue to simmer for another 15 minutes.

Four: Prepare rice browns. In a large bowl, gently combine cooked rice from step 1 with egg whites, mixing with fingertips. Heat 1 tsp oil for 1 minute in a medium pan on medium heat. Add 4 seperate 1/8 C scoops of rice mixture to pan and use the flat side of a spatula to gently press each into a small patty. Cook for 4 minutes, shaking pan slightly halfway through to ensure patty doesn't stick. Quickly slide spatula underneath each patty and flip over. Cook for 4 more minutes, then remove patties from heat and place on a paper towel to drain. Repeat process with remaining 4 rice browns. Garnish chowder with parsley, if desired, and serve with crispy-hot rice browns on the side.

Each serving is 2 C chowder and 2 rice browns.

Number of Servings: 4

Recipe submitted by SparkPeople user AFHARPERS.






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