Chicken Bean Skillet
	
	This skillet meal is very tasty and easy to make. Chunks of 
	chicken are cooked in a seasoned sauce with veggies and beans.
	
	3 cups cooked brown rice
	8 ounces skinless chicken breast, cubed
	1 tsp vegetable oil
	1/2 cup chopped green onions
	1 tsp minced garlic
	1-1/2 cups fat-free chicken broth (low sodium)
	2 Tbsp all-purpose flour
	3 cups frozen mixed vegetables (1 pound)
	1-1/2 cups cooked kidney beans (or 1 15-oz. can), drained and rinsed
	1 tsp dried rosemary leaves
	1/2 tsp dried thyme leaves
	Pinch cayenne pepper
	
	Cook brown rice according to package directions. For 3 cups cooked, 
	you need 1 cup of rice and 2 cups water.
	
	Meanwhile, heat oil in large nonstick skillet over medium heat. Add 
	the chicken and saute until browned, about 5 minutes. Add green onion 
	and garlic and cook another minute. Combine chicken broth and flour; 
	add to sauce pan. Add frozen vegetables, beans and herbs and heat to 
	boiling; reduce heat and simmer, covered, until chicken vegetables are 
	tender, about 6 minutes. Serve chicken and beans over brown rice.
	
	Serves 4. Each 2 cup serving: 453 calories, 5.5 g fat,1 g saturated fat, 
	57 mg cholesterol, 186 mg sodium, 67 g carbohydrate, 12 g fiber,7 g sugars, 
	33 g protein.
	
	Diabetic exchange: 2 lean meat, 4 starch, 1 vegetable.

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