Asian-Spiced Chicken and Beans
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|Tue, 01-09-2007 - 9:07am|
Slow Cooker Asian-Spiced Chicken and Beans
Prep: 15 min, Cook: 5:30.
1 lb. canned navy beans, drained and rinsed
1 lb. canned red beans, drained and rinsed
1 lb. boneless, skinless chicken breasts, cut into 1/2 inch cubes
3 carrots, diagonally sliced
2-1/2 tsp. garlic, minced
2-1/2 tsp. fresh ginger root, minced, or 1 tsp. ground ginger
1-3/4 cups low sodium chicken broth, fat-free
2 Tbs. cornstarch
1/2 tsp. red pepper, crushed
2-1/2 Tbs. low sodium soy sauce
4 cups cooked rice
Place beans, chicken, carrots, garlic, ginger, and 1-1/4 cups chicken broth in slow cooker; stir well. Cover and cook on low until ingredients are tender, about 5 hours.
Turn slow cooker to high. Stir in combined cornstarch and remaining chicken broth; stir in crushed red pepper. Cover and cook until thickened, about 30 minutes. Stir in soy sauce.
Serve over rice. Optional: sprinkle with green onions and peanuts.
This recipe serves 6 people. Due to the nature of this recipe, it adjusts the number of servings in multiples of 6 only.
Per serving: calories 474, fat 4.2g, 8% calories from fat, cholesterol 66mg, protein 37.9g, carbohydrates 70.1g, fiber 8.1g, sugar 7.2g, sodium 394mg, diet points 8.7.
Dietary Exchanges: Milk: 0.0, Vegetable: 0.7, Fruit: 0.0, Bread: 3.8, Lean meat: 0.0, Fat: 0.9, Sugar: 0.0, Very lean meat protein: 3.7