Chicken Bean Skillet

Total Preparation & Cooking Time: 40 minutes (10 min Prep, 30 min Cook)
Serving Size: Serving Size: 2 cups. Serves: 4
Cooking Tips: If you\'re in a rush, substitute instant brown rice for the more traditional kind. Just be sure to follow the directions on the package, as cooking times and amounts of liquid vary.

This skillet meal is very tasty and easy to make. Chunks of chicken are cooked in a seasoned sauce with veggies and beans.

3 cups cooked brown rice
8 ounces skinless chicken breast, cubed
1 tsp canola oil
1/2 cup chopped green onions
1 tsp minced garlic
1-1/2 cups fat-free chicken broth (low sodium)
2 Tbsp all-purpose flour
3 cups frozen mixed vegetables (1 pound)
1-1/2 cups cooked kidney beans (or 1 15-oz. can), drained and rinsed
1 tsp dried rosemary leaves
1/2 tsp dried thyme leaves
Pinch cayenne pepper

Cook brown rice according to package directions. For 3 cups cooked, you need 1 cup of rice and 2 cups water.

Meanwhile, heat oil in large nonstick skillet over medium heat. Add the chicken and saute until browned, about 5 minutes. Add green onion and garlic and cook another minute. Combine chicken broth and flour; add to sauce pan. Add frozen vegetables, beans and herbs and heat to boiling; reduce heat and simmer, covered, until chicken vegetables are tender, about 6 minutes. Serve chicken and beans over brown rice.

Nutritional Information
Serving Size: 2 cups
Servings Per Recipe: 4
Amount Per Serving
Calories427
Total Fat4.7g
Saturated Fat0.7g
Trans Fat0g
Cholesterol42mg
Sodium191mg
Carbohydrates67g
Dietary Fibre12g
Sugars1.1g
Protein29.5g
Vitamin A5666.5iu (113%)
Vitamin C15.3mg (25%)
Calcium86mg (8%)
Iron4.1mg (22%)
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Top
Grab Your Free Shaker with all orders over £75