Recipe: Chicken Marengo

Chicken Marengo

Vegetable cooking spray
2 cups frozen, chopped onions
1 teaspoon minced garlic
1 tablespoon flour
1 pound boneless, skinless chicken tenders, cut into 1-inch pieces
1 can (15 ounces) Light Red Kidney beans or 1 1/2 cups cooked dry-packaged Light Red Kidney beans, rinsed, drained*
1 can (14 1/2 ounces) diced tomatoes, undrained
1 1/4 cups fat-free reduced-sodium chicken broth
2 tablespoons tomato paste
1 can (4 ounces) mushrooms, drained
2 strips orange rind (3x1-inch each)
3/4 teaspoons dried thyme leaves
1/2 teaspoon dried tarragon leaves
Salt and pepper, to taste
4 cups cooked rice or noodles, warm

Spray large saucepan with cooking spray; heat over medium heat until hot. Saut onion and garlic 5 minutes; stir in flour and cook 1 minute. Add chicken and cook until browned, about 5 minutes.

Add remaining ingredients, except salt, pepper and rice to saucepan; heat to boiling. Reduce heat and simmer, covered, until onions are tender and chicken is cooked, 10 to 15 minutes. Season to taste with salt and pepper. Serve over rice.

*NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.

Makes 6 main dish servings
Source: The Bean Education & Awareness Network (B.E.A.N.)