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Economical beans add fiber and nutrition
to this tasty Asian-style chicken stir-fry.
Asian-Spiced Chicken
and Beans
- 1/2 cup dry-packaged navy beans
1/2 cup dry-packaged red beans
1 pound boneless skinless chicken breast, cut into 1/2-inch cubes
3 large carrots, diagonally sliced
2 to 3 teaspoons minced garlic
2 to 3 teaspoons minced gingerroot or 1 to 2 teaspoons ground
ginger
1 can (14 1/2 ounces) reduced-sodium fat-free chicken broth -
divided use
2 tablespoons cornstarch
1/2 teaspoon crushed red pepper
2 to 3 tablespoons reduced-sodium soy sauce
4 cups cooked rice
Sliced green onions and tops, as garnish
Chopped peanuts, as garnish
- Cover combined beans with 2 inches water
in large saucepan and heat to boiling; let boil, uncovered, 2
to 3 minutes. Remove from heat, cover and set aside for at least
1 hour and up to 4 hours. Drain soaking water and rinse.
- Place beans, chicken, carrots, garlic,
ginger, and 1 1/4 cups chicken broth in slow cooker; stir well.
Cover and cook on low until beans are tender, 5 1/2 to 6 hours.
- Turn slow cooker to high. Stir in combined
cornstarch and remaining 1/2 cup chicken broth; stir in crushed
red pepper. Cover and cook until thickened, about 30 minutes.
Stir in soy sauce.
- Serve over rice; sprinkle with green onions
and peanuts.
Makes 6 servings (about 1 1/2 cups each).
Nutrient Information Per serving:Per serving:
Calories 375; Fat 3 g; % Calories from Fat 7; Calcium 86 mg;
Carbohydrate 56 g; Folate 136 mcg; Sodium 285 mg; Protein 30
g; Dietary Fiber 10 g; Cholesterol 46 mg
Recipe provided courtesy of The Bean Education
& Awareness Network.
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