Ingredients
- 2 cups frozen, chopped onions
- 1 teaspoon minced garlic
- 1 tablespoon flour
- 1 pound boneless skinless chicken tenders — cut into 1-inch piec
- 1 15 ounce can light red kidney beans — drained and rinsed
- 1 14 1/2 ounce diced tomatoes — undrained
- 1 1/4 cups fat-free reduced-sodium chicken broth
- 2 tablespoons tomato paste
- 1 4 ounce can mushrooms — drained
- 2 strips orange rind (3 x 1 inch)
- 3/4 teaspoons dried thyme — leaves
- 1/2 teaspoon dried tarragon — leaves
- Salt
- Pepper
- 4 cups cooked rice or noodles — warm
Instructions
- Spray large saucepan with cooking spray; heat over medium heat until hot. Saute onion and garlic 5 minutes; stir in flour and cook 1 minute. Add chicken and cook until browned, about 5 minutes.
- Add remaining ingredients, except salt, pepper and rice to saucepan; heat to boiling. Reduce heat and simmer, covered, until onions are tender and chicken is cooked, 10 to 15 minutes.
- Season to taste with salt and pepper. Serve over rice.
Nutrition Facts
Chicken Mareng
Serves: 6
| Amount Per Serving: | ||
|---|---|---|
| Calories | 479 kcal | |
| % Daily Value* | ||
| Total Fat 13 g | 20% | |
| Saturated Fat 3 g | 15% | |
| Trans Fat 0 g | ||
| Cholesterol 31 mg | 10.3% | |
| Sodium 1,051 mg | 0% | |
| Total Carbohydrate 68 g | 22.7% | |
| Dietary Fiber 9 g | 36% | |
| Sugars | ||
| Protein 22 g | ||
| Vitamin A 19 µg | Vitamin C 16 mg | |
| Calcium 119 mg | Iron 4 mg | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Easy. Accessible. Eats.