4 to 6 slices bacon
1 pound boneless skinless chicken breast, cubed
1 cup chopped onion
1 cup chopped green bell pepper
1 cup chopped celery
1 teaspoon chopped garlic
1 to 1 1/2 teaspoons dried thyme leaves
2 bay leaves
3/4 to 1 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon cayenne pepper
3 tablespoons flour
4 cups reduced-sodium fat-free chicken broth
2 cans (15 ounces each) Great Northern or Pinto beans or 3 cups
cooked dry-packaged Great Northern or Pinto beans, rinsed, drained
1 cup rice
1 cup sliced carrots
Cook bacon in large pot
until crisp; remove, crumble and reserve. Pour all but 2 tablespoons
of bacon fat from pan. Add chicken and cook over medium heat
until browned on all sides, about 10 minutes. Remove chicken
from pot and reserve. Sauté onion, green pepper, celery
and garlic in remaining fat in pot until very tender, about 10
minutes.
Stir in thyme, tarragon,
bay leaves, salt, pepper, cayenne pepper and flour. Cook over
medium heat until flour is beginning to brown, about 5 minutes,
stirring frequently.
Stir in broth. Heat to
boiling, stirring until smooth. Stir in reserved chicken and
bacon, beans, rice and carrots. Heat to boiling. Reduce heat
and simmer, covered, until rice is tender, about 20 minutes.
Let stand, covered, 10 minutes before serving.
Makes 6 to 8 servings (1
1/2 to 1 3/4 cups each).
Nutrient Information Per
serving:Per serving:Calories 373; Fat 4g; % Calories from Fat
10; Potassium 938mg; Carbohydrate 55g; Folate 148mcg; Sodium
921mg; Calcium 107mg; Protein 33g; Dietary Fiber 9g; Cholesterol
50mg
Recipe provided courtesy of The Bean Education
& Awareness Network.
