A hearty and satisfying French dish, this tasty version features chicken simmered in a flavorful herb-seasoned tomato sauce with onion, garlic, mushrooms and kidney beans with just a hint of orange.
Vegetable cooking spray
2 cups frozen, chopped onions
1 teaspoon minced garlic
1 tablespoon all-purpose flour
1 pound boneless, skinless chicken tenders, cut into 1-inch pieces
1 (15-ounce) can light red kidney beans, rinsed, drained
1 (14.5-ounce) can diced tomatoes, undrained
1 1/4 cups fat-free reduced-sodium chicken broth
2 tablespoons tomato paste
1 (4-ounce) can mushrooms, drained
2 stripes orange rind (3 x 1 inch)
3/4 teaspoons dried thyme leaves
1/2 teaspoon dried tarragon leaves
Salt and pepper, to taste
4 cups cooked rice or noodles, warm
- Spray large saucepan with cooking spray; heat over medium heat until hot. Sauté onion and garlic 5 minutes; stir in flour and cook 1 minute. Add chicken and cook until browned, about 5 minutes.
- Add remaining ingredients, except salt, pepper and rice to saucepan; heat to boiling. Reduce heat and simmer, covered, until onions are tender and chicken is cooked, 10 to 15 minutes. Season to taste with salt and pepper. Serve over rice.
Makes 6 servings.
Nutritional Information Per Serving (1/6 of recipe): Calories 294; Fat 1g; % Calories from Fat 7; Carbohydrate 46g; Folate 16mcg; Sodium 367mg; Protein 22g; Dietary Fiber 4g; Cholesterol 34mg.
Recipe and photograph provided courtesy of The Bean Education & Awareness Network.