• 2 tsp. olive oil
• 1/2 lb. boneless, skinless chicken breasts, cut into 1/4 inch-thick strips
• 3/4 medium onion, chopped
• 2 cloves garlic, crushed
• 5 ounces fresh spinach leaves, washed, stems removed, torn
• 1-1/4 cups canned diced tomatoes, drained
• 3 cups cooked rice
• 1-1/4 lbs. canned navy beans, or canned Great Northern beans, drained and rinsed
• 1-1/4 tsp. Italian herb seasoning
• 1 Tbs. plus 1 tsp. red wine vinegar
• 1 Tbs. plus 1 tsp. dry sherry
• 1/4 tsp. ground black pepper
• 1/2 cup grated Parmesan cheese

Heat oil in large skilled over medium-high heat until hot. Add chicken onion, and garlic; cook 7-10 minutes or until chicken is slightly browned and onion is tender. Add spinach and tomatoes. Cook 3-4 minutes more or until spinach is wilted and tomatoes are simmering. Add rice, navy beans, Italian seasoning, vinegar, sherry and pepper. Cook and stir 3-4 minutes more until thoroughly heated. Sprinkle with Parmesan cheese.

You can substitute 13 ounces frozen spinach leaves, thawed and drained, for fresh spinach, if desired.

Courtesy American Dry Bean Board.

Per serving: calories 541, fat 8.1g, 14% calories from fat, cholesterol 55mg, protein 37.5g, carbohydrates 78.4g, fiber 9.9g, sugar 11.0g, sodium 365mg, diet points 10.0.

Dietary Exchanges: Milk: 0.0, Vegetable: 1.4, Fruit: 0.0, Bread: 5.1, Lean meat: 0.5, Fat: 0.9, Sugar: 0.0, Very lean meat protein: 2.3

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