Low Fat Spiced Chicken and Beans with Rotini Recipe

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Recipe Category: Chicken

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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

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