Ginger Chicken and Beans

Preparation time: 15 min Servings: 8
Cooking time: 35 min

Ingredients:

1 tbsp olive oil
1 clove garlic, crushed
1/4 tsp ground nutmeg
1/4 tsp pepper
1/2 tsp cumin seed
1 tsp ground allspice
3/4 tsp ground ginger
1-3/4 cups low sodium chicken broth
1 tbsp flour
4 boneless, skinless chicken breast halves, about 6 oz each
2 tbsp flour
2 cups onions
3/4 cup red bell pepper, sliced
3/4 cup green bell pepper, sliced
1 lb canned dark red kidney beans, rinsed, drained
1 can (15 oz) pinto beans, rinsed, drained
1 can (15 oz) garbanzo beans, rinsed, drained
1/4 tsp parsley, minced

Cooking Directions:

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.

Nutrition Facts

Calories 270
% Calories From Fat 15.3%
Total Fat 4.6g
Saturated Fats 0.9g
Mono-unsaturated Fats 2.1g
Poly-unsaturated Fats 1g
Cholesterol 37mg
Sodium 570mg
Total Carbohydrates 35g
Dietary Fiber 8.3g
Sugar 4.3g
Protein 23g

More Information

Vitamins

Thiamin B1 0.2 mg
Vitamin B12 0.18 mcg
Vitamin K 6.4 mcg
Vitamin A 330 IU
Niacin B3 7.1 mg
Pantothenic Acid 0.82 mg
Riboflavin B2 0.18 mg
Vitamin C 24 mg
Vitamin D 0 IU
Vitamin B6 0.71 mg
Vitamin E 0.79 mg
Choline 86 mg

Minerals

Manganese 0.72 mg
Magnesium 64 mg
Calcium 75 mg
Zinc 2.4 mg
Phosphorus 270 mg
Copper 0.31 mg
Fluoride 0.2 mcg
Selenium 18 mcg
Sodium 570 mg
Potassium 610 mg
Iron 3 mg
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