pagect=recipes,popular-recipes,chicken,:recipes,popular-recipes,most-popular,popular+chicken
Low Fat Spiced Chicken And Beans With Rotini Recipe
Ingredients
nonstick cooking spray
2 cups chopped onion
4 garlic cloves, minced
1 cup sliced mushrooms
28 ounces canned whole tomatoes, coarsely chopped, undrained
15 1/2 ounces canned red kidney beans, drained & rinsed
l5 ounces black beans, drained & rinsed
1/2 cup dry white wine, or tomato juice
1 tablespoon chili powder, up to 2, or to taste
1 tablespoon ground cumin, up to 2
1/2 teaspoon dried basil leaves
1/2 teaspoon dried rosemary leaves
1/2 teaspoon dried oregano leaves
1/2 teaspoon dried thyme leaves
1/2 teaspoon paprika
1 pound boneless skinless chicken breasts, cut into large pieces
salt, to taste
pepper, to taste
12 ounces rotini, cooked and warm, or other shaped pasta
2 tablespoons sliced pitted green olives, optional
Method
Coat bottom of large saucepan with cooking spray; place over medium heat until hot.
Saute onion and garlic 3 to 4 minutes, or until tender.
Add mushrooms; cook 3 to 4 minutes.
Add tomatoes, kidney and black beans, wine, chili powder, cumin, basil, rosemary, oregano, thyme and paprika; heat to boiling.
Reduce heat and simmer, covered, 10 minutes.
Add chicken; simmer, covered, 20 to 25 minutes or until chicken is cooked through and tender.
Season to taste with salt and pepper.
Spoon mixture over pasta in bowls; sprinkle with sliced olives.
Per serving: About 515 calories, 37g protein, 28g carbohydrate, 3g fat, 5% calories from fat, 44mg cholesterol, 589mg sodium, 12g fiber
