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Curried Pinto Bean Bake

by / Wednesday, 04 September 2013 / Published in MAIN DISHES AND CASSEROLES

INGREDIENTS

3 cups cooked Pinto Beans, drained and rinsed or 1-1/3 cups dry Pinto
Beans
2 boneless, skinless chicken breasts, cubed
1/2 cup onion, chopped
1 garlic clove, minced
1 cup carrots, diced
1 green bell pepper, diced
2 teaspoons curry powder
2 tablespoons flour
1 (14-1/2-ounce) can lowfat, no-salt-added chicken broth

PREPARATION

In a nonstick skillet, brown chicken; set aside. Coat skillet with nonstick cooking spray and sauté onion, garlic, carrots, pepper and curry powder. Stir in flour. Gradually stir in broth until mixture thickens. Combine all ingredients in a casserole and cover. Bake at 350°F for 30 minutes.

NUTRITIONAL INFORMATION (per serving)

Servings per recipe: 6
Serving size: 1 cup
Calories: 247
Carbohydrates: 28g
Fat: 3g
Cholesterol: 49mg
Protein: 18g
Fiber: 8g
Sodium: 203mg (73mg if using dry beans)

FOOD EXCHANGES

2 starch/bread
2 lean meat

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