Recipe: Bean Casserole and Chicken Breasts (with carrots, onion and tomatoes)

BEAN CASSEROLE AND CHICKEN BREASTS

1 pound dry navy beans, soaked, rinsed and drained
2 large carrots, peeled
2 medium onions, halved
1 bay leaf
1/2 teaspoon dried rosemary (or 1 tablespoon fresh)
1/2 teaspoon dried thyme (or 1 tablespoon fresh)
1 teaspoon ground black pepper
2 tomatoes, peeled seeded and chopped
3 whole chicken breasts, skinless (about 4 1/2 pounds)
1/4 cup fresh parsley, minced

In a large saute pan or stock pot, bring 2 quarts of water to a boil. Add beans, onion, carrots, bay leaf, thyme, rosemary and pepper. Reduce heat to simmer and cook, partially covered, for 45 minutes.

Add tomatoes. Add chicken breasts and cook, partially covered, 45 additional minutes.

Remove chicken breasts and de-bone; cut into 1/2 -inch slices. Place sliced chicken back into bean/vegetable mixture.

Remove carrots and onions with a slotted spoon, chop coarsely, and return to beans. Add garlic and parsley. Return heat to high and bring to a boil. Lower heat and simmer, uncovered, 5 minutes. Adjust seasonings if needed, remove bay leaf, and serve.

Makes 8 servings, 1 cup each

NUTRITIONAL INFORMATION (per serving): Calories: 260, Carbohydrates: 39g, Fat: 2g, Cholesterol: 27mg, Protein: 22g, Fiber: 7.9g, Sodium: 31mg

FOOD EXCHANGES
2 starch/bread, 2 very lean meat, 1 fruit

Source: The Michigan Bean Commission