1 1/4 pounds boneless,
skinless chicken breast or pork tenderloin, cut into 3/4-inch
pieces
12 ounces 97% fat-free smoked sausage, cut into 1/2-inch slices
1 tablespoon olive oil
1 1/2 cups chopped onion
1 cup chopped red bell pepper
4 to 6 teaspoons minced garlic, divided
4 cans (15 ounces each) Great Northern beans or 2 cups cooked
dry-packaged Great Northern beans, rinsed, drained
1 can (14 1/2 ounces) diced tomatoes with roasted garlic
1 teaspoon dried thyme leaves
1 3/4 cups fat-free, reduced-sodium chicken broth
Salt and pepper, to taste
2 1/2 cups fresh whole wheat or white bread crumbs
Sauté chicken and
sausage in oil in Dutch oven until lightly browned, 8 to 10 minutes.
Add onion, bell pepper, and 3 to 5 teaspoons garlic; cook over
medium heat 5 minutes. Stir in beans, tomatoes, thyme, chicken
broth; season to taste with salt and pepper.
Combine bread crumbs and
remaining garlic; sprinkle over top of bean mixture. Bake, uncovered,
at 350º F. until crumbs are browned and beans are thickened,
about 1 1/2 hours.
Makes 8 servings (about
1 1/4 cups each).
TIP: If desired, 3/4 cup
dry white wine can be substituted for 3/4 cup chicken broth.
Nutrient Information Per serving: Calories
485; Fat 7g; % Calories from Fat 13; Carbohydrate 63g; Folate
241mcg; Sodium 1241mg; Protein 43g; Dietary Fiber 17g; Cholesterol
60mg
Recipe provided courtesy of The Bean Education
& Awareness Network.
