Autumn Chicken
and Bean Bonanza
- 1 1/2 cups chopped onion
1/2 cup chopped green or red pepper
1 teaspoon minced garlic
1 tablespoon vegetable oil
12 ounces boneless skinless chicken breast or tenders cut into
1/2-inch pieces
1 teaspoon ground cumin
3/4 teaspoon ground cinnamon
1 can (15 ounces) Navy beans or Garbanzo beans or 1 1/2 cups
cooked dry-packaged Navy beans or Garbanzo beans, rinsed, drained
1 can (15 ounces) Red beans or Kidney beans or 1 1/2 cups cooked
dry-packaged Red beans or Kidney beans, rinsed, drained
1 can (14 1/2 ounces) Italian-style stewed tomatoes, undrained
1/4 cup raisins
Salt and pepper, to taste
- Sauté onion, pepper,
and garlic in oil in medium saucepan 2 to 3 minutes. Add chicken,
cumin, and cinnamon; cook over medium-high heat until chicken
is lightly browned, 3 to 4 minutes.
- Add beans, tomatoes, and
raisins; heat to boiling. Reduce heat and simmer, uncovered,
until slightly thickened, 5 to 8 minutes. Season to taste with
salt and pepper.
Makes 6 servings (about
1 cup each).
TIP: Frozen chopped onion
and green pepper, and prepared garlic can be used. The dish is
delicious served over cooked rice, couscous, or pasta. Can be
prepared 1 to 2 days in advance; refrigerate, covered.
Nutrient Information Per
serving:Per serving: Calories 323; Fat 5g; % Calories from Fat
13; Carbohydrate 45g; Folate 153mcg; Sodium 697mg; Protein 26g;
Dietary Fiber 5g; Cholesterol 34mg
Recipe provided courtesy of The Bean Education
& Awareness Network.
