Autumn Chicken and Bean Bonanza
Rich with several notes of flavor and textures, this chicken and bean dish is delicious served over cooked rice, couscous, or pasta.
1 1/2 cups chopped onion
1/2 cup chopped green or red pepper
1 teaspoon minced garlic
1 tablespoon vegetable oil
12 ounces boneless skinless chicken breast or tenders cut into 1/2-inch pieces
1 teaspoon ground cumin
3/4 teaspoon ground cinnamon
1 (15-ounce) can navy beans or garbanzo beans, rinsed, drained
1 (15-ounce) can red beans or kidney beans, rinsed, drained
1 (14.5-ounce) can Italian-style stewed tomatoes, undrained
1/4 cup raisins
Salt and pepper, to taste
- Sauté onion, pepper, and garlic in oil in medium saucepan 2 to 3 minutes. Add chicken, cumin, and cinnamon; cook over medium-high heat until chicken is lightly browned, 3 to 4 minutes.
- Add beans, tomatoes, and raisins; heat to boiling. Reduce heat and simmer, uncovered, until slightly thickened, 5 to 8 minutes. Season to taste with salt and pepper.
Makes 6 servings (about 1 cup each).
Tip: Frozen chopped onion and green pepper, and prepared garlic can be used. Can be prepared 1 to 2 days in advance; refrigerate, covered.
Nutritional Information Per Serving (1/6 of recipe): Calories 323; Fat 5g; % Calories from Fat 13; Carbohydrate 45g; Folate 153mcg; Sodium 697mg; Protein 26g; Dietary Fiber 5g; Cholesterol 34mg
Recipe provided courtesy of The Bean Education & Awareness Network.