A Middle Eastern aromatic-spiced,
citrus chicken stew with onions, garlic and beans.
Jaffa
Chicken and Bean Stew
- 2 cups thinly sliced onions
2 tablespoons chopped garlic
2 tablespoons olive oil
1 teaspoon ground cinnamon
1/2 teaspoon ground coriander
1/2 teaspoon ground ginger
1 pound boneless skinless chicken breast, cut into strips
2 (15-ounce) cans red or pinto beans, rinsed and drained
1 cup reduced-sodium fat-free chicken broth
1/4 cup orange juice
Grated rind of half an orange or lemon
1/2 cup chopped parsley
1 teaspoon salt
1/4 teaspoon cayenne pepper
- Cook onions and garlic
in oil in large skillet over low heat, covered, until very tender,
about 15 minutes. Stir in spices and cook 1 minute longer. Increase
heat to medium. Add chicken and cook until browned, about 10
minutes.
- Stir in remaining ingredients
and heat to boiling. Reduce heat and simmer, covered, until chicken
is tender, about 5 minutes.
Makes 6 servings (about
1 cup each).
Tips: Frozen onion and
prepared chopped garlic can be substituted; also, to save preparation
time, chopped baby carrots may be used. Soup can be made 1 to
2 days in advance; refrigerate, covered.
Nutrient Information Per serving: Calories
287; Fat 7g; % Calories from Fat 21; Potassium 442mg; Carbohydrate
33g; Folate 213mcg; Sodium 1030mg; Calcium 61mg; Protein 26g;
Dietary Fiber 9g; Cholesterol 46mg
Recipe provided courtesy of The Bean Education
& Awareness Network.
