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HEALTHandFITNESS.com : 7/18/2018
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Chicken Bean Fry

Nutrition Information:
Calories: 427
Total Fat: 4.7g
Saturated Fat: 0.7g
Trans Fat: 0g
Cholesterol: 42mg
Sodium: 191mg
Carbohydrates: 67g
Dietary Fiber: 12g
Sugars: 1.1g
Protein: 29.5g
Vitamin A: 5666.5iu (113%)
Vitamin C: 15.3mg (25%)
Calcium: 86mg (8%)
Iron: 4.1mg (22%)

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

Cook jasmine rice according to package directions. For 3 cups cooked, you need 1 cup of rice & 2 cups water.
Meanwhile, heat oil in large frying pan over medium heat. Add the organic chicken & saute about 5 minutes until browned. Add green onion & garlic & cook another minute. Combine chicken broth & flour; add to sauce pan. Add frozen vegetables, beans & herbs & heat to boiling; reduce heat & simmer, covered, about 6 minutes until chicken & vegetables are tender.
Serving Suggestion: Serve over jasmine rice.

Serves 4. 2 cups per serving.

Diabetic Exchange Units: Bread & Starch: 4.0 Lean Meat: 2.0 Vegetable: 1.0

Time: 40 min. (10 min Preperation, 30 min Cook)




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