1/2 cup dry-packaged Navy
beans or 1 can (15 ounces) Navy beans, rinsed, drained
1/2 cup dry-packaged Red beans or 1 can (15 ounces) Red beans,
rinsed, drained
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
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).
TIP: If using canned beans,
omit Step 1 of recipe.
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.
