Asian Spiced Chicken and Beans (7 Points)

 

1/2 Cup dry packaged Navy Beans or 1(15 ounces) can Navy Beans, rinsed and drained.

1/2 Cup dry packaged Red Beans or 1(15 ounce) can Red beans, rinsed and drained.

1 pound boneless skinless chicken breasts, cut into 1/2 inch cubes.

3 large carrots, diagonally sliced

2 to 3 teaspoons minced garlic, to taste

2 to 3 teaspoons minced ginger root or 1 to 2 teaspoons ground ginger, to taste

1 (14 1/2 ounces) can reduced-sodium fat-free chicken broth

2 Tablespoons cornstarch

1/2 Teaspoon crushed red pepper

2 to 3 Tablespoons reduced sodium soy sauce

4 Cups cooked rice

Sliced green onions and tops, for garnish

Chopped peanuts for garnish

 

If using dry beans, in a large saucepan, place dry beans and cover with 2 inches water; heat to boiling; let boil, uncovered for 2 to 3 minutes. Remove from heat, cover and set aside for at least 1 hour and up to 4 hours. Drain soaking water and rinse beans.  Place soaked OR canned beans, chicken, carrots, garlic, ginger and 1 1/4 cups of the chicken broth in slow cooker; stir well. Cover and cook on low until beans are tender about 5 1/2 to 6 hours.

 

Turn slow cooker to high. Combine cornstarch with remaining 1/2 cup broth and stir into mixture in cooker; stir in crushed red pepper. Cover and cook until thickened, about 30 minutes. Stir in soy sauce. Serve over rice; sprinkle with green onions and peanuts.

 

Makes 6 servings, about 1 1/2 cups each.

Per serving:  WW Points: 7 Calories: 375 Fat: 3g Fiber: 10g Carbs: 56g Sodium: 285mg Protein: 30g Chol: 46mg