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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