low fat recipe:Asian Spiced Chicken and Beans
1/2 Cup lose dampness packaged Navy Beans or 1(15 ounces) can Navy Beans, rinsed and drained.
1/2 Cup lose dampness packaged red-colored Beans or 1(15 ounce) can red-colored 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 one to a few of 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-colored pepper
2 to 3 Tablespoons reduced sodium soy sauce
4 Cups cooked rice
Sliced green onions and tops, for garnish
Chopped peanuts for garnish

If making use of lose dampness beans, in a tremendous saucepan, place lose dampness beans and include with a few of inches water; heat to boiling; enable boil, uncovered for a few of to 3 minutes. Remove from heat, include and set besides for at lowest one hour and as much as four hours. Drain soaking h2o and wash beans. Place soaked OR canned beans, chicken, carrots, garlic, ginger and oneŁ/4 cups within the chicken broth in sluggish cooker stir well. include and cook on small until beans are tender about five 1/2 to half-dozen hours.

Turn slow cooker to high. Combine cornstarch with remaining 1/2 cup broth and stir into mixture in cooker; stir in crushed red-colored pepper. include and cook until thickened, about 30 minutes. Stir in soy sauce. Serve over rice; sprinkle with green onions and peanuts.

Makes half-dozen servings, about one 1/2 cups each.
Per serving: WW Points: 7 Calories: 375 Fat: 3g Fiber: 10g Carbs: 56g Sodium: 285mg Protein: 30g Chol: 46mg