Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Ingredients:
- 1 Tablespoon vegetable oil
- 2 large red or green bell peppers, seeded and chopped
- 2 large onions, chopped
- 2 cloves garlic, minced
- 2 teaspoons minced ginger root
- 2 Jalapeno chilies, minced
- 1 teaspoon dried thyme leaves
- 1 teaspoon dried oregano leaves
- 1 pound boneless, skinless chicken breast, cubed (3/4-inch cubes)
- 2 Tablespoons flour
- 2 cups low-fat chicken broth
- 2 (15-ounce) cans great northern beans, rinsed and drained
- Salt and fresh ground black pepper, to taste
- Green Tomato Salsa (See below)
- Fat-free sour cream, for optional garnish
Preparation:
In a large saucepan over medium heat, heat oil. Add peppers, onions, garlic, ginger root, chilies, thyme, and oregano and saute 8 minutes until tender. Add chicken and saute 5 minutes, sprinkle with flour and cook 1 to 2 minutes longer.
Add chicken broth and beans to saucepan; heat to boiling. Reduce heat and simmer, uncovered, 10 minutes until chicken is tender. Season with salt and pepper. Serve with Green Tomato Salsa and optional sour cream.
Yield: 8 servings
Per serving (without Green Tomato Salsa) : 225 calories, 4 percent calories from fat, 21 grams protein, 28 grams carbohydrates, 6 grams total fiber, 3 grams total fat, 31 milligrams cholesterol, 75 milligrams sodium.
Per serving (with Green Tomato Salsa): 242 calories, 13 percent calories from fat, 21 grams protein, 31 grams carbohydrates, 7 grams total fiber, 4 grams total fat, 31 milligrams cholesterol, 76 milligrams sodium.
Recipe Source: 1,001 Low-Fat Soups and Stews edited by Sue Spitler with Linda Yoakam (Surrey Books)
Reprinted with permission.
Add chicken broth and beans to saucepan; heat to boiling. Reduce heat and simmer, uncovered, 10 minutes until chicken is tender. Season with salt and pepper. Serve with Green Tomato Salsa and optional sour cream.
Yield: 8 servings
Per serving (without Green Tomato Salsa) : 225 calories, 4 percent calories from fat, 21 grams protein, 28 grams carbohydrates, 6 grams total fiber, 3 grams total fat, 31 milligrams cholesterol, 75 milligrams sodium.
Per serving (with Green Tomato Salsa): 242 calories, 13 percent calories from fat, 21 grams protein, 31 grams carbohydrates, 7 grams total fiber, 4 grams total fat, 31 milligrams cholesterol, 76 milligrams sodium.
Recipe Source: 1,001 Low-Fat Soups and Stews edited by Sue Spitler with Linda Yoakam (Surrey Books)
Reprinted with permission.
