Friday, August 8, 2008

Cornbread Topped Bourbon Chicken & Beans

This is my version of a Rachael Ray recipe. The original recipe is in the current issue of her magazine (sept 08). It's delicious! Her recipe called for 3 TB of hot sauce. I think I will take that back to 2 TB the next time I make this.

Cornbread Topped Bourbon Chicken & Beans
Cooking spray
¼ c. diced onion
Dash garlic powder
1 lb boneless skinless chicken thighs
¼ tsp salt
¼ tsp pepper
3 TB tomato paste
1 TB smoked paprika
¾ c. ff chicken broth
¼ c. packed brown sugar
3 TB hot pepper sauce
2 TB Worcestershire sauce
1 TB grated orange peel
½ c. bourbon
15 oz pinto beans, rinsed & drained
8.5 oz corn muffin mix
¼ c. skim milk
½ c. low fat cheese
2 TB sliced green onions

Preheat oven to 375*. Spray 2 ½ quart casserole with cooking spray. Saute’ onion and add dash of garlic powder. Cut chicken into bite-sized pieces and add to pan. Cook until done. Sprinkle with salt and pepper. Add tomato paste, paprika, broth, brown sugar, Worcestershire sauce, orange peel, bourbon and pinto beans; combine well. In small bowl, combine corn muffin mix, milk, cheese and onions. Pour corn muffin mix over chicken mixture. Turn heat off on stove and place pan in preheated oven. Bake 25-30 minutes, or until cornbread is lightly browned.
Yield: 6 servings. Per serving= 398 Calories; 9g Fat (21.9% calories from fat); 19g Protein; 53g Carbohydrate; 3g Dietary Fiber; 47mg Cholesterol; 1211mg Sodium. Exchanges: 1/2 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Non-Fat Milk; 0 Fat; 1/2 Other Carbohydrates.

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