Chicken Marengo

Chicken Marengo

Comfort food that is good year round.

Rating:

5 stars 5 stars 5 stars 5 stars 5 stars (5 ratings made) Rate
Serves: 6 person(s) Change

Preparation Time: 10 mins
Cooking Time: 25 mins
Extra Time: 10 mins
(for pre-cooking noodles)

Yield: 6 x 2 cup servings

Diabetes-Friendly Recipe High-Fiber Recipe High-Calcium Recipe Dairy-Free Recipe

Ingredients

  • 1 vegetable cooking spray
  • 2 cup frozen, chopped onions
  • 1 tsp minced garlic
  • 1 Tbsp flour
  • 0.45 kg boneless, skinless chicken tenders, cut into 1-inch pieces
  • 1 can (15 oz) light red kidney beans, or 1½ cups cooked dry-packaged light red kidney beans, double rinsed, drained
  • 1 can (14½ oz) diced no salt added tomatoes, undrained
  • 1 1/4 cup fat-free reduced-sodium chicken broth
  • 2 Tbsp no salt added tomato paste
  • 1 can (4 oz) mushrooms, drained
  • 2 stripes orange rind (3 x 1-inch)
  • 3/4 tsp dried thyme leaves
  • 1/2 tsp dried tarragon leaves
  • 1 dash of salt (optional) *
  • 1 pinch of black pepper
  • 4 cup cooked noodles, warm

Directions:

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 beans, tomatoes, broth, tomato paste, mushrooms, orange rind, thyme, and tarragon; heat to boiling. Reduce heat and simmer, covered, until onions are tender and chicken is cooked, 10 to 15 minutes. Season with salt and pepper.

Serve over noodles. Makes 6 entrée servings or 12 1-cup servings.

Variations:

* If more flavor is desired, can add kalamata olives, or salt and pepper to taste.

Can replace noodles with an equal amount of cooked brown rice. And/or replace kidney beans with any canned or dry-packaged variety, if desired.

Serving suggestions are not included in the nutritional analysis.

Tips:

* Prior to use, double rinse beans, to remove excess salt.

Thanks to American Dry Bean Board, adapted by CalorieKing

Nutritional Info (per serving)

CALORIES 330 cals
Kilojoules 1,379 kJ
Fat 3.4 g
Saturated Fat 0.5 g
Cholesterol 72 mg
Sodium 434 mg
Carbohydrates 49.5 g
Fiber 7.1 g
Total Sugars 7.1 g
Protein 27.4 g
Calcium 78.0 mg
Note: A dash indicates no data is available.