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Chicken Bean Skillet

Nutrition Information
Calories: 427
Total Fat: 4.7g
Saturated Fat: 0.7g
Trans Fat: 0g
Cholesterol: 42mg
Sodium: 191mg
Carbohydrates: 67g
Dietary Fiber: 12g
Sugars: 1.1g
Protein: 29.5g
Vitamin A: 5666.5iu (113%)
Vitamin C: 15.3mg (25%)
Calcium: 86mg (8%)
Iron: 4.1mg (22%)

Yield: Serves 4. 2 cups per serving.

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 canola 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.

Total Preparation & Cooking Time: 40 min. (10 Prep, 30 Cook)

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