A deliciously hearty and
satisfying low-fat Caribbean-style chicken and bean skillet supper.
Ginger
Chicken and Beans
- 4 small skinless chicken
breast halves (about 6 ounces each)
All-purpose flour
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 pepper
1 (15-ounce) can dark red kidney beans, rinsed, drained
1 (15-ounce) can pinto beans, rinsed, drained
1 (15-ounce) can garbanzo beans, rinsed, drained
1 ( 14 1/2-ounce) can low-salt chicken broth
Minced parsley
- 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.
Nutrient Information Per serving: Calories
300; Fat 6g; % Calories from Fat 16; Carbohydrate 37g; Sodium
577mg; Protein 30g; Cholesterol 48mg
Recipe provided courtesy of The Bean Education
& Awareness Network.
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