Mediterranean Bean Ragout - 39g Carbs, 9.8g Fiber, 5.7g Sugar
From: www.qualityhealth.com
Courtesy: American Dry Bean Board
Preparation time: 10 min
Cooking time: 30 min
Servings: 8
1/4 tsp turmeric, ground
1 Tbsp cumin seed
1 Tbsp ginger, finely chopped
1/2 cup blanched almonds, toasted
1/2 cup green bell pepper, chopped
1 (15oz can) navy beans OR Great Northern beans, rinsed, drained
1 (15oz can) red beans OR light red kidney beans, rinsed, drained
1/2 eggplant, cut into 3/4 inch pieces
1 2/3 cups canned Italian style stewed tomatoes, undrained
1 cup low sodium chicken broth
1/2 cup raisins
3/4 lb boneless, skinless chicken breasts, cut into 3/4 inch pieces
1/2 tsp ground cinnamon
1 Tbsp flour
2 cloves garlic, crushed
2 Tbsp olive oil
1/2 cup celery, sliced
3 small onions, chopped
1 bay leaf
Cook chicken in 1 tablespoon oil over medium heat in large sauce pan
until browned about 5 minutes; remove from pan.
Add remaining 1 tablespoon oil and vegetables, garlic, and ginger root
to pan; saute 5-8 minutes until tender. Stir in flour and herbs; cook
1 minute. Add tomatoes, chicken broth, and beans; heat to boiling. Reduce
heat and simmer, covered, until chicken and eggplant are tender,
10-15 minutes. Season to taste with salt and pepper; discard bay leaf.
Serve in bowls; garnish with raisins and almonds. You can prepare this
recipe 1-2 days in advance; refrigerate covered.
Servings: 8
Nutrition per Serving:
330 Calories, 27.3% Calories From Fat, 10g Total Fat, 1.4g Saturated Fats,
6.2g Mono-unsaturated Fats, 2.1g Poly-unsaturated Fats, 36mg Cholesterol,
610mg Sodium, 39g Total Carbs, 9.8g Dietary Fiber, 5.7g Sugar, 24g Protein
-->> More Information
--> Vitamins
Thiamin B1 0.26 mg
Vitamin K 11 mcg
Vitamin A 170 IU
Vitamin E 3.9 mg
Pantothenic Acid 0.83 mg
Vitamin B6 0.49 mg
Riboflavin B2 0.25 mg
Choline 83 mg
Vitamin D 0 IU
Vitamin B12 0.16 mcg
Vitamin C 14 mg
Niacin B3 7.8 mg
--> Minerals
Sodium 610 mg
Zinc 2.3 mg
Copper 0.47 mg
Calcium 110 mg
Iron 4.3 mg
Manganese 0.78 mg
Magnesium 99 mg
Phosphorus 310 mg
Potassium 850 mg
Fluoride 0.66 mcg
Selenium 16 mcg
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