• 2 boneless and skinless chicken breast halves, about 6 ounces each
• 1 Tbs. flour
• 1-1/2 tsp. olive oil
• 1 cup onion, chopped
• 1/4 cup plus 2 Tbs. red bell pepper, sliced
• 1/4 cup plus 2 Tbs. green bell pepper, sliced
• 1/2 tsp. ground ginger
• 1 clove garlic, crushed
• 1-1/2 tsp. flour
• 1/2 tsp. ground allspice
• 1/4 tsp. ground cumin
• 1/8 tsp. ground nutmeg
• 1/8 tsp. pepper
• 1/2 lb. canned dark red kidney beans, rinsed, drained
• 1/2 lb. canned pinto beans, rinsed, drained
• 1/2 lb. canned garbanzo beans, rinsed, drained
• 3/4 cup plus 2 Tbs. low sodium chicken broth
• 1/8 tsp. parsley, minced

Cut chicken breasts into halves; coat lightly with flour. Cook chicken in oil in large skillet or Dutch oven until brown on all sides, 8-10 minutes; remove from skillet. Drain excess fat from skillet; add onions, peppers, ginger root, and garlic, and sauté 2-3 minutes. Stir in 1 tablespoon flour, spices and pepper; sauté until onions are tender, about 2-3 minutes longer. Stir beans and chicken broth into skillet; add chicken and heat to boiling. Reduce heat and simmer, covered, until chicken is cooked and tender, about 20 minutes. Serve on rimmed serving platter; sprinkle with parsley.

Courtesy American Dry Bean Board.

Per serving: calories 325, fat 5.3g, 15% calories from fat, cholesterol 54mg, protein 31.9g, carbohydrates 37.9g, fiber 12.3g, sugar 5.5g, sodium 158mg, diet points 5.0.

Dietary Exchanges: Milk: 0.0, Vegetable: 1.0, Fruit: 0.0, Bread: 2.0, Lean meat: 0.0, Fat: 0.6, Sugar: 0.0, Very lean meat protein: 2.7

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