• 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


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


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)


2 starch/bread
2 lean meat

Leave a Reply

Your email address will not be published. Required fields are marked *