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Chicken Marengo

Vegetable cooking spray
2 cups frozen, chopped onions
1 teaspoon minced garlic
1 tablespoon flour
1 pound boneless, skinless chicken tenders, cut into 1-inch pieces
1 can (15 ounces) Light Red Kidney beans or 1 1/2 cups cooked dry-packaged Light Red Kidney beans, rinsed, drained
1 can (14 1/2 ounces) diced tomatoes, undrained
1 1/4 cups fat-free reduced-sodium chicken broth
2 tablespoons tomato paste
1 can (4 ounces) 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

1. 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.
2. 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 over rice.

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 34mg

Recipe provided courtesy of The Bean Education & Awareness Network.