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Chicken and Beans in Tomato Sauce
Source: dLife

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

Rating:
Prep Time: 15 minutes
Cook Time: 45 minutes
Difficulty: Intermediate

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
2 Fat , 1 1/2 Vegetables , 3 Meat , 2 Starch
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

4 each  chicken legs, raw
0 1/4 cup  white all purpose flour
2 tsp  vegetable oil
2 tsp  minced garlic
0 1/2 cup  fresh chopped onion
0.3333 cup  chopped carrots
0.3333 cup  fresh chopped celery
1 1/2 cup  red kidney beans, canned and drained
1 cup  canned unsalted diced tomatoes
0 3/4 cup  fat free reduced sodium chicken broth
1 1/2 tsp  dried basil
1 tsp  oregano leaves
Directions
  1. Spread flour on a dish and dust chicken.
  2. 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.
  3. Lower heat to medium, add remaining teaspoon of oil, and cook the garlic, onions, carrots, and celery. Cook until soft, about 5 minutes.
  4. Mash 1/2 cup of beans and add to pan with remaining can of beans, tomatoes, broth, basil, and oregano.
  5. 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.
  6. Before eating remove the skin.