Chicken Marengo
Comfort food that is good year round.
Preparation Time: 10 mins
Cooking Time: 25 mins
Extra Time: 10 mins
(for pre-cooking noodles)
Yield: 6 x 2 cup servings
Ingredients
- 1 vegetable cooking spray
- 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
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.
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 |
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