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Prep Time: 25 Minutes Cook Time: 15 Minutes |
Ready In: 40 Minutes Servings: 6 |
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This dish uses hot pepper sauce made from jalapeños; it's milder than the red hot pepper varieties. Stirring frequently toward the end of cooking time prevents the bean-thickened broth from sticking to the bottom and scorching. Serve with a spicy jalapeño corn bread, or corn muffins or corn sticks. Recipe by Bill and Cheryl Jamison, Cooking Light, September 2008. Ingredients:
2 teaspoons canola oil |
1 3/4 cups chopped onions (about 1 1/2 large) |
3 garlic cloves, minced |
2 cups reduced-sodium fat-free chicken broth (or organic) |
5 teaspoons green hot pepper sauce (such as tabasco) |
1/2 teaspoon kosher salt |
1 1/4 lbs boneless skinless chicken breast halves |
2 tablespoons stone-ground cornmeal |
19 ounces cannellini beans (rinsed and drained,1 can) or 19 ounces other white beans (rinsed and drained,1 can) |
1/2 cup plain fat-free yogurt |
2 tablespoons thinly sliced green onions (about 1) |
lime wedge (optional) |
1/2 cup shredded reduced-fat sharp cheddar cheese (optional) |
Directions:
1. Heat oil in a Dutch oven over medium heat; add chopped onion and garlic to pan; cook 5 minutes or until onion is tender, stirring occasionally.
2. Add broth, hot pepper sauce, salt, and chicken to pan; bring to a boil.
3. Cover, reduce heat to low, and simmer 15 minutes.
4. Remove chicken from broth mixture; cool.
5. Add cornmeal and beans to broth mixture, stirring with a whisk; simmer 15 minutes.
6. Mash about 1/4 cup beans against side of pan or use food processor (a couple of pulses).
7. Cut chicken into bite-sized pieces.
8. Add chicken to pan; simmer 5 minutes or until mixture thickens, stirring frequently.
9. Top each serving with yogurt; sprinkle of green onions & shredded cheddar cheese (if using).
10. Serve with lime wedges, if desired.
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