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

1. Coat bottom of large saucepan with cooking spray; place over medium heat until hot. Sauté onion and garlic 3 to 4 minutes, or until tender. Add mushrooms; cook 3 to 4 minutes. 2. Add tomatoes, kidney and black beans, wine, chili powder, cumin, basil, rosemary, oregano, thyme and paprika; heat to boiling. 3. Reduce heat and simmer, covered, 10 minutes. 4. Add chicken; simmer, covered, 20 to 25 minutes or until chicken is cooked through and tender. Season to taste with salt and pepper. 5. 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.

1.Coat bottom of large saucepan with cooking spray; place over medium heat until hot.

Sauté onion and garlic 3 to 4 minutes, or until tender.

Add mushrooms; cook 3 to 4 minutes.

2.Add tomatoes, kidney and black beans, wine, chili powder, cumin, basil, rosemary, oregano, thyme and paprika; heat to boiling.

3.Reduce heat and simmer, covered, 10 minutes.

4.Add chicken; simmer, covered, 20 to 25 minutes or until chicken is cooked through and tender.

Season to taste with salt and pepper.

5.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.

Method

1.Coat bottom of large saucepan with cooking spray; place over medium heat until hot.

Sauté onion and garlic 3 to 4 minutes, or until tender.

Add mushrooms; cook 3 to 4 minutes.

2.Add tomatoes, kidney and black beans, wine, chili powder, cumin, basil, rosemary, oregano, thyme and paprika; heat to boiling.

3.Reduce heat and simmer, covered, 10 minutes.

4.Add chicken; simmer, covered, 20 to 25 minutes or until chicken is cooked through and tender.

Season to taste with salt and pepper.

5.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.

Cooks Comments and Tips