• 1 cup onion, chopped
• 1/3 cup green or red bell pepper, chopped
• 3/4 tsp. garlic, crushed
• 2 tsp. vegetable oil
• 1/2 lb. boneless, skinless chicken breasts, cut into small pieces
• 3/4 tsp. ground cumin
• 1/2 tsp. ground cinnamon
• 10 ounces canned navy beans, or garbanzo beans, drained and rinsed
• 10 ounces canned red beans, or kidney beans, drained and rinsed
• 10 ounces Italian-style stewed tomatoes, undrained
• 2 Tbs. plus 2 tsp. raisins

Sauté onion, pepper, and garlic in oil in medium saucepan 2-3 minutes. Add chicken, cumin, and cinnamon; cook over medium-high heat until chicken is lightly browned, about 3-4 minutes. Add beans, tomatoes, and raisins; heat to boiling. Reduce heat and simmer, uncovered, until slightly thickened, about 5- 8 minutes. Season to taste with salt and pepper.

Additional tips: Frozen chopped onion and green pepper, and prepared garlic can be used. The dish is delicious served over cooked rice, couscous, or pasta. Can be prepared 1-2 days in advance; refrigerate, covered.

Courtesy American Dry Bean Board

Per serving: calories 321, fat 4.9g, 14% calories from fat, cholesterol 48mg, protein 27.9g, carbohydrates 41.6g, fiber 7.9g, sugar 16.2g, sodium 256mg, diet points 5.8.

Dietary Exchanges: Milk: 0.0, Vegetable: 1.9, Fruit: 0.3, Bread: 1.6, Lean meat: 0.0, Fat: 0.6, Sugar: 0.0, Very lean meat protein: 3.0

  view detailed nutritional information