Tuscan Chicken and Beans
Ingredients
1 sprig fresh rosemary (or 3/4 teaspoon dried rosemary)
1 pound frozen chicken tenderloins, thawed
cooking spray
1/4 teaspoon salt
1/4 teaspoon pepper
1 (19-ounce) can cannellini beans (undrained) (white kidney beans)
1 cup reduced sodium chicken broth
2 tablespoons julienne-cut sun-dried tomatoes (not in oil)
arrowroot as needed
1/4 cup water
Steps
1. Finely snip (rinsed) rosemary, leaves only, using kitchen shears (about 2 teaspoons). Cut chicken into bite-size pieces; wash hands.
2. Preheat large sauté pan on medium-high 2–3 minutes. Coat pan with cooking spray. Add chicken, using tongs; sprinkle with rosemary, salt and pepper. Cook 2 minutes, stirring occasionally.
3. Stir in beans, broth and tomatoes. Stir in arrowroot until thickened, stirring continuously. Heat to boiling; reduce heat to medium and simmer 5 minutes. Serve.
CALORIES (per 1/4 recipe) 247kcal; FAT 3g; CHOL 48mg;
SODIUM 774mg; CARB 25g; FIBER 6g; PROTEIN 30g;
VIT A 4%; VIT C 1%; CALC 5%; IRON 23%
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