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A hearty and satisfying Italian dish, this
tasty version features chicken simmered in a flavorful herb-seasoned
tomato sauce with onion, garlic, mushrooms and kidney beans with
just a hint of orange.
- Vegetable cooking spray
2 cups frozen, chopped onions
1 teaspoon minced garlic
1 tablespoon all-purpose flour
1 pound boneless, skinless chicken tenders, cut into 1-inch pieces
1 (15-ounce) can light red kidney beans, rinsed, drained
1 (14 1/2-ounce) can diced tomatoes, undrained
1 1/4 cups fat-free reduced-sodium chicken broth
2 tablespoons tomato paste
1 (4-ounce) can mushrooms, drained
2 stripes orange rind (3 x 1 inch)
3/4 teaspoons dried thyme leaves
1/2 teaspoon dried tarragon leaves
Salt and pepper, to taste
4 cups cooked rice or noodles, warm
- Spray large saucepan with cooking spray;
heat over medium heat until hot. Sauté onion and garlic
5 minutes; stir in flour and cook 1 minute. Add chicken and cook
until browned, about 5 minutes.
- Add remaining ingredients, except salt,
pepper and rice to saucepan; heat to boiling. Reduce heat and
simmer, covered, until onions are tender and chicken is cooked,
10 to 15 minutes. Season to taste with salt and pepper. Serve
Makes 6 main dish servings.
Nutrient Information Per serving: Calories
294; Fat 1g; % Calories from Fat 7; Carbohydrate 46g; Folate
16mcg; Sodium 367mg; Protein 22g; Dietary Fiber 4g; Cholesterol
Recipe provided courtesy of The Bean Education
& Awareness Network.
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