Recipe: Spanish-Style Chicken with Beans

SPANISH CHICKEN WITH BEANS

"Like many stews, this dish is even better served the day after it is made."

1 large skinless and boneless chicken breast, 3/4 lb.
2 tsp. extra virgin olive oil
1 cup chopped onion
2 tsp. sweet paprika
1/8 tsp. cayenne pepper, or to taste
1 1/2 cups tomato sauce
1 tbsp. fresh lemon juice
1 tsp. sugar
1 (15-oz.) can cannellini (white kidney) beans, rinsed and drained
1/2 cup low-fat yogurt

Cut the chicken breast into halves and each half crosswise, making 4 pieces. Remove the long, narrow underside section, called tenders, and reserve for another use.

Coat a non-stick skillet with cooking spray and place it over medium-high heat. Sear the chicken until lightly browned, 2 minutes on each side. Remove the chicken and set aside.

Wipe out the pan, add the oil and heat. Saut the onion, taking the time to brown it well, for about 5 minutes.

Stir in the paprika, cayenne, tomato sauce, lemon juice and sugar. Mix in the beans. Return the chicken to the pan. Cover with a tight lid and bring the sauce just to a boil.

Lower the heat, and cook 15 minutes, stirring occasionally to prevent the beans from sticking. Turn the chicken. Cover and cook until the chicken is tender, about 20 minutes.

Remove the pan from the heat. Place the chicken on a plate. Stir the yogurt into the stewed beans. Don't worry if the sauce looks slightly grainy - this doesn't affect the taste at all.

Divide the beans and sauce among 4 plates. Top each with a piece of chicken, and serve.

Each of the four servings contains 260 calories and 5 grams of fat
Source: Dana Jacobi for the American Institute