Ginger Chicken and Beans
A hearty and satisfying low-fat Caribbean-style chicken and bean skillet supper.
4 small skinless chicken breast halves (about 6 ounces each)
1 tablespoon olive oil
2 cups chopped onions
3/4 cup sliced red pepper
3/4 cup sliced green pepper
1 tablespoon very finely chopped fresh gingerroot, or 1/2 to 3/4 teaspoon ground ginger
1 clove garlic, minced
1 tablespoon all-purpose flour
1 teaspoon ground allspice
1/2 teaspoon ground cumin
1/4 teaspoon ground nutmeg
1/4 teaspoon ground black pepper
1 (15-ounce) can dark red kidney beans, drained and rinsed
1 (15-ounce) can pinto beans, drained and rinsed
1 (15-ounce) can garbanzo beans, drained and rinsed
1 (14.5-ounce) can low-salt chicken broth
Minced flat-leaf parsley for garnish
- Cut chicken breasts into halves; coat lightly with flour. Cook chicken in oil in large skillet or Dutch oven until brown on all sides, 8 to 10 minutes; remove from skillet. Drain excess fat from skillet; add onions, peppers, gingerroot, and garlic, and sauté 2 to 3 minutes.
- Stir in 1 tablespoon flour, spices and pepper; sauté until onions are tender, 2 to 3 minutes longer.
- Stir beans and chicken broth into skillet; add chicken and heat to boiling. Reduce heat and simmer, covered, until chicken is cooked and tender, about 20 minutes. Sprinkle with parsley.
Makes 8 servings.
Nutritional Information Per Serving (1/8 of recipe): Calories 300; Fat 6g; % Calories from Fat 16; Carbohydrate 37g; Sodium 577mg; Protein 30g; Cholesterol 48mg.
Recipe courtesy of The Bean Education & Awareness Network.