A hearty chicken skillet
supper with vegetables and beans.
California
Chicken and Beans
- 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 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 (about
1 cup each).
Tip: Can be prepared 1
to 2 days in advance; refrigerate, covered. May be served over
cooked rice or noodles, if desired.
Nutrient Information Per
serving:Per serving: 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.
