1/2 Cup dry packaged Navy Beans or 1(15 ounces) can Navy Beans, rinsed and drained.
1/2 Cup dry packaged Red Beans or 1(15 ounce) can Red beans, rinsed and drained.
1 pound boneless skinless chicken breasts, cut into 1/2 inch cubes
3 large carrots, diagonally sliced
2 to 3 teaspoons minced garlic, to taste
2 to 3 teaspoons minced ginger root or 1 to 2 teaspoons ground ginger, to taste
1 (14 1/2 ounces) can reduced-sodium fat-free chicken broth
2 Tablespoons cornstarch
1/2 Teaspoon crushed red pepper
2 to 3 Tablespoons reduced sodium soy sauce
4 Cups cooked rice
Sliced green onions or chopped peanuts for garnish
- If using dry beans, in a large saucepan, place dry beans and cover with 2 inches water; heat to boiling; let boil, uncovered for 2 to 3 minutes. Remove from heat, cover and set aside for at least 1 hour and up to 4 hours. Drain soaking water and rinse beans. Place soaked OR canned beans, chicken, carrots, garlic, ginger and 1 1/4 cups of the chicken broth in slow cooker; stir well. Cover and cook on low until beans are tender about 5 1/2 to 6 hours.
- Turn slow cooker to high. Combine cornstarch with remaining 1/2 cup broth and stir into mixture in cooker; stir in crushed red pepper. Cover and cook until thickened, about 30 minutes. Stir in soy sauce. Serve over rice; sprinkle with green onions and peanuts.
Makes 6 servings, about 1 1/2 cups each.
Per serving: WW Points: 7, Calories: 375, Fat: 3g, Fiber: 10g, Carbs: 56g, Sodium: 285mg, Protein: 30g, Cholesterol: 46mg
This Asian spicy beans and rice recipe has only 7 Weight Watchers points value.