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dietary
Carb Safe ≤ 30g	Low Carb ≤ 15g	Very Low Carb ≤ 3g
Low Cholesterol ≤ 60mg (main dish) ≤ 20mg (all others)	Low Calorie ≤ 360 calories (main dish) ≤ 120 calories (all others)	Low Saturated Fat ≤ 3g (main dish) ≤ 1g (all others)
total time
≤ 10 minutes	≤ 20 minutes	≤ 30 minutes
Difficulty
Easy	Intermediate	Difficult

Chicken and Beans in Tomato Sauce

Source: dLife

Tender chicken legs, chopped vegetables, and red kidney beans in a tasty tomato based sauce.

Nutrition Facts

Makes 4 servings
Amount Per Serving

Calories	411.2

Total Carbs	33.0 g

Dietary Fiber	10.4 g

Sugars	4.9 g

Total Fat	17.0 g

Saturated Fat	4.2 g

Unsaturated Fat	4.6 g

Potassium	445.9 mg

Protein	29.6 g

Sodium	215.9 mg

Dietary Exchanges 17.0 Fat, 1.1 Vegetables, 2.9 Meat, 1.7 Starch, 0.1 Lean Meat

See the Detailed Nutritional Analysis

Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
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Servings

Ingredients

Directions

Spread flour on a dish and dust chicken.
Spray a nonstick pan with nonstick cooking spray, add 1 teaspoon of vegetable oil and heat over high heat. Add chicken until brown on all sides, about 8 minutes, turn often. Remove chicken, set aside, and carefully wipe pan clean of grease and flour.
Lower heat to medium, add remaining teaspoon of oil, and cook the garlic, onions, carrots, and celery. Cook until soft, about 5 minutes.
Mash 1/2 cup of beans and add to pan with remaining can of beans, tomatoes, broth, basil, and oregano.
Bring to a boil, lower heat to medium low, and add chicken. Cover and cook until chicken is thoroughly cooked, about 30 minutes, stirring occasionally.
Before eating remove the skin.