Comfort food that is good year round.
Author: American Dry Bean Board, adapted by CalorieKing
Suggestions: * Prior to use, double rinse beans, to remove excess salt.
Serves: 6 person(s)
Preparation Time: 10 mins
2 cup frozen, chopped onions
1 tsp minced garlic
1 Tbsp flour
1 lb 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
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.
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.
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