Jaffa Chicken and Bean Stew

A Middle Eastern aromatic-spiced, citrus chicken stew with onions, garlic and beans.

Recipe Ingredients:

2 cups thinly sliced onions
2 tablespoons chopped garlic
2 tablespoons olive oil
1 teaspoon ground cinnamon
1/2 teaspoon ground coriander
1/2 teaspoon ground ginger
1 pound boneless skinless chicken breast, cut into strips
2 (15-ounce) cans red or pinto beans, rinsed and drained
1 cup reduced-sodium fat-free chicken broth
1/4 cup orange juice
Grated rind of half an orange or lemon
1/2 cup chopped parsley
1 teaspoon salt
1/4 teaspoon cayenne pepper

Cooking Directions:

1. Cook onions and garlic in oil in large skillet over low heat, covered, until very tender, about 15 minutes. Stir in spices and cook 1 minute longer. Increase heat to medium. Add chicken and cook until browned, about 10 minutes.
2. Stir in remaining ingredients and heat to boiling. Reduce heat and simmer, covered, until chicken is tender, about 5 minutes.

Makes 6 servings (about 1 cup each).

Tips:

• Frozen onion and prepared chopped garlic can be substituted
• To save preparation time, chopped baby carrots may be used.
• Soup can be made 1 to 2 days in advance; refrigerate, covered.

Nutritional Information Per Serving (1/6 of recipe): Calories 287; Fat 7g; % Calories from Fat 21; Potassium 442mg; Carbohydrate 33g; Folate 213mcg; Sodium 1030mg; Calcium 61mg; Protein 26g; Dietary Fiber 9g; Cholesterol 46mg.

Recipe provided courtesy of The Bean Education & Awareness Network.