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This hearty, flavorful stew can be ready to eat in under 30 minutes thanks to the convenience of canned beans. Serve with warm corn muffins. Baked Bean Stew
- 1 cup chopped onion
1 cup chopped green pepper
1 tablespoon vegetable oil
12 ounces boneless skinless chicken breast or tenders, cut into 1/2-inch pieces
2 cans (15 ounces each) baked beans or pork and beans
1 can (15 ounces) garbanzo beans or blackeyes*
1 can (14 1/2 ounces) diced tomatoes with roasted garlic, undrained
3/4 teaspoon dried sage leaves
1/2 teaspoon ground cumin
Salt and pepper, to taste
- Sauté onion and green pepper in oil in large saucepan until tender, 3 to 4 minutes. Add chicken and cook over medium heat until browned, 3 to 4 minutes.
- Add beans, tomatoes, and herbs to saucepan; heat to boiling. Reduce heat and simmer, uncovered, 8 to 10 minutes. Season to taste with salt and pepper.
Makes 8 servings (1 cup each).
*Or use 1 1/2 cups cooked dry-packaged garbanzo beans or blackeyes, rinsed, drained
Tips: Frozen chopped onion and green pepper can be used. Stew can be prepared 1 to 2 days in advance; refrigerate, covered. Stew can also be frozen up to 2 months.
Nutrient Information Per serving: Calories 305; Fat 5g; % Calories from Fat 14; Carbohydrate 48g; Folate 128mcg; Sodium 1212mg; Protein 21g; Dietary Fiber 11g; Cholesterol 26mg
- Recipe provided courtesy of The Bean Education & Awareness Network.
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