California Chicken and Beans
A healthy, hearty chicken skillet supper with a medley of vegetables and beans that will satisfy the hungriest appetites.
1 pound skinless chicken breast halves
1 tablespoon vegetable oil
2 green onions and tops, sliced
1/2 teaspoon minced garlic
1 cup (14 1/2 ounces) fat-free reduced-sodium chicken broth
1/4 cup all-purpose flour
1 (16-ounce) package frozen California blend vegetables
1 (15-ounce) can pinto beans or kidney beans, rinsed, drained
1 (7-ounce) can button or sliced mushrooms, drained
1 teaspoon dried rosemary leaves
Salt and pepper, to taste
- Cook chicken in oil in large saucepan over medium heat until browned, about 5 minutes. Add green onion and garlic and cook 1 minute.
- Combine chicken broth and flour; add to sauce pan. Add frozen vegetables, beans, mushrooms, and herbs and heat to boiling; reduce heat and simmer, covered, until chicken vegetables are tender, 8 to 10 minutes. Season to taste and salt and pepper.
Makes 4 servings.
Tip: Can be prepared 1 to 2 days in advance; refrigerate, covered. May be served over cooked rice or noodles, if desired.
Nutritional Information Per Serving (1/4 of recipe): Calories 333; Fat 7g; % Calories from Fat 19; Carbohydrate 32g; Folate 120mcg; Sodium 898mg; Protein 36g; Dietary Fiber 2g; Cholesterol 69mg.
Recipe provided courtesy of The Bean Education & Awareness Network.