Chicken and Bean Bonanza
High Fiber Recipe
This chicken and bean bonanza serves up a great chicken dish packed with garbanzo and kidney beans seasoned with garlic, cumin and cinnamon.
1 cup onion, chopped
1/3 cup green or red bell pepper, chopped
3/4 teaspoon garlic, minced
2 teaspoons vegetable oil
1/2 pound boneless, skinless chicken breasts, cut into small pieces
3/4 teaspoon ground cumin
1/2 teaspoon ground cinnamon
10 ounces canned navy beans, or garbanzo beans, drained and rinsed
10 ounces canned red beans, or kidney beans, drained and rinsed
10 ounces Italian stewed tomatoes, undrained
3 tablespoons raisins
Saute onion, pepper, and garlic in oil in medium saucepan 2-3 minutes. Add chicken, cumin, and cinnamon; cook over medium-high heat until chicken is lightly browned, about 3-4 minutes. Add beans, tomatoes, and raisins; heat to boiling. Reduce heat and simmer, uncovered, until slightly thickened, about 5 to 8 minutes. Season to taste with salt and pepper.
Additional tips: Frozen chopped onion and green pepper, and prepared garlic can be used. The dish is delicious served over cooked rice, couscous, or pasta. Can be prepared 1-2 days in advance; refrigerate, covered.
Courtesy of American Dry Bean Board.
Recipe makes 4 servings
Calories: 321; Fat: 4.9g; Cholesterol: 48mg; Protein: 27.9g; Carbohydrates: 41.6g; Fiber: 7.9g; Sugars: 16.2g; Sodium: 256mg
14 percent calories from fat
Dietary Exchanges: Vegetable: 1.9, Fruit: 0.3, Bread: 1.6, Fat: 1.1, Very lean meat protein: 3.0
High Fiber Tip
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