• 1 lb. boneless, skinless chicken breasts
• 1 Tbs. vegetable oil
• 2 green onions, with tops, sliced
• 1/2 tsp. garlic, crushed
• 1-3/4 cups low sodium chicken broth, fat-free
• 1/4 cup all purpose flour
• 1 lb. frozen mixed vegetables
• 1 lb. canned pinto beans, or kidney beans, drained and rinsed
• 7 ounces button mushrooms, drained
• 1 tsp. dried rosemary leaves

Cook chicken in oil in large saucepan over medium heat until browned, about 5 minutes. Add green onion and garlic and cook 1 minute. Combine chicken broth and flour; add to sauce pan. Add frozen vegetables, beans, mushrooms, and herbs and heat to boiling; reduce heat and simmer, covered, until chicken vegetables are tender, 8-10 minutes. Season to taste and salt and pepper.

This recipe can be prepared 1-2 days in advance; refrigerate, covered. Serve over cooked rice or noodles, if desired.

Courtesy American Dry Bean Board.

Per serving: calories 457, fat 9.9g, 19% calories from fat, cholesterol 99mg, protein 47.8g, carbohydrates 46.2g, fiber 12.9g, sugar 9.6g, sodium 259mg, diet points 7.9.

Dietary Exchanges: Milk: 0.0, Vegetable: 1.5, Fruit: 0.0, Bread: 2.4, Lean meat: 0.0, Fat: 1.1, Sugar: 0.0, Very lean meat protein: 4.5

  view detailed nutritional information