• 3/4 vegetable cooking spray
• 1-1/3 cups onion, frozen, chopped
• 3/4 tsp. garlic, crushed
• 2 tsp. flour
• 11 ounces boneless, skinless chicken breasts, cut into 1 inch pieces
• 10 ounces light canned red kidney beans, drained and rinsed
• 1-1/4 cups canned diced tomatoes, undrained
• 2/3 cup plus 3 Tbs. fat-free low sodium chicken broth
• 1 Tbs. plus 1 tsp. tomato paste
• 3 ounces canned mushrooms, drained
• 1-1/4 strips orange rind, 3x1 inch
• 1/2 tsp. dried thyme leaves
• 1/4 tsp. dried tarragon leaves
• 1/8 tsp. salt
• 1/8 tsp. pepper
• 2-2/3 cups cooked rice, or cooked noodles, warm

Spray large saucepan with cooking spray; heat over medium heat until hot. Sauté onion and garlic 5 minutes; stir in flour and cook 1 minute. Add chicken and cook until browned, about 5 minutes.

Add remaining ingredients, except salt, pepper, and rice to saucepan; heat to boiling. Reduce heat and simmer, covered, until onions are tender and chicken is cooked, 10-15 minutes. Season to taste with salt and pepper. Serve over rice.

Courtesy American Dry Bean Board.

Per serving: calories 403, fat 4.1g, 9% calories from fat, cholesterol 67mg, protein 33.9g, carbohydrates 57.0g, fiber 5.7g, sugar 6.7g, sodium 409mg, diet points 7.7.

Dietary Exchanges: Milk: 0.0, Vegetable: 1.7, Fruit: 0.0, Bread: 2.6, Lean meat: 0.0, Fat: 0.3, Sugar: 0.1, Very lean meat protein: 3.7

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