Diabetic Low Fat Baked Bean Stew With Chicken
Makes 8 (1 1/2 cup) servings
1 cup chopped onion
1 cup chopped green pepper
1 tbsp. vegetable oil
12 oz. boneless skinless chicken breast or tenders, cut into 1/2" pcs.
2 cans (15 oz.) low-sodium baked beans or pork and beans
1 can (15 oz.) low-sodium garbanzo beans or blackeyes or 1 1/2 cups cooked
dry-packaged garbanzo beans or blackeyes rinsed, drained, rinsed, drained
1 can (14 1/2 oz.) low-sodium diced tomatoes with roasted garlic, undrained
3/4 tsp. dried sage leaves
1/2 tsp. ground cumin
Salt and pepper, to taste
Cook onion and green pepper in oil in large saucepan until tender, 3 to 4
min. Add chicken and cook over med. heat until browned, 3 to 4 min.
Add beans, tomatoes and herbs to saucepan; heat to boiling. Reduce heat and
simmer, uncovered, 8 to 10 min. Season to taste with salt and pepper.
Tip : Frozen chopped onion and green pepper can be used. Stew can be
prepared
1 to 2 days in advance; refrigerate, covered. Stew can also be frozen up to
2 months.
Exchanges : 1 veg, 2 starch, 2 meat
Per serving : cal 266 , fat 5 g, sat fat 1 g, carb 37 g, prot 20 g, chol
32 mg, sod 479 mg, fib 10 g
Diabetic Cooking Sept./Oct. 2003 via All Around Cooking
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