Chicken and Beans
This simple one-pot dinner mixes kidney beans and chicken in a savory tomato sauce.
- 6 Servings
- $3.00 - $5.99
Chicken and Beans
This simple one-pot dinner mixes kidney beans and chicken in a savory tomato sauce.
- 6 Servings
- $3.00 - $5.99
Ingredients
- 1 can (15 ounces) kidney beans, low-sodium
- 1 clove garlic
- 1 medium onion
- 5 chicken thighs
- 1 can (8 ounces) tomato sauce, low-sodium
- 1/4 cup vinegar
- 1 teaspoon sugar
- salt and pepper
Steps
1
Wash hands with soap and water.
2
Drain and rinse beans.
3
Crush garlic.
4
Dice onion.
5
Dice chicken thighs.
6
In large, pot, cook chicken until half done.
7
Add tomato sauce, vinegar, onion, garlic, sugar, salt, and pepper.
8
Simmer for about 30 to 40 minutes or until chicken is tender.
9
Add kidney beans and simmer for 5-10 more minutes.
Ingredients
Serving Size: 1/6 of recipe
| Nutrients | Amount |
|---|---|
| Total Calories | 166 |
| Total Fat | 4 g |
| Saturated Fat | 1 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 2 mg |
| Omega 3 - DHA | 2 mg |
| Cholesterol | 57 mg |
| Carbohydrates | 16 g |
| Dietary Fiber | 5 g |
| Total Sugars | 5 g |
| Added Sugars included | 3 g |
| Protein | 15 g |
| Minerals | |
| Calcium | 41 mg |
| Potassium | 457 mg |
| Sodium | 292 mg |
| Copper | 176 mcg |
| Iron | 2 mg |
| Magnesium | 41 mg |
| Phosphorus | 192 mg |
| Selenium | 14 mcg |
| Zinc | 1 mg |
| Vitamins | |
| Vitamin A | 15 mcg RAE |
| Vitamin B6 | 0.4 mg |
| Vitamin B12 | 0.2 mg |
| Vitamin C | 3 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 9 mcg |
| Folate | 29 mcg DFE |
| Thiamin | 0.1 mg |
| Riboflavin | 0.2 mg |
| Niacin | 4 mg |
| Choline | 63 mg |
Source:
- Lifeskills in Food Education, Food Skills Cookbook
- University of Hawaii at Manoa Cooperative Extension