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Spicy Chicken and Beans Stew
By JoAnne Green
Published February 26, 2017

photo of white dried beans for "Spicy Chicken and Beans Stew"

“Beans are an excellent source of vegetable protein and minerals such as iron, magnesium and zinc. They are rich in folic acid, an element associated with the reduction of such birth defects as Spina Bifida, and they also protect against heart disease. Beans are also a good source of non-lactic calcium. They are rich in soluble dietary fiber, which helps to bring down cholesterol levels and also contain estrogens of vegetable origin, which contribute towards reducing certain cancers caused by hormonal action.”
(Source: US Dry Bean Council)

Let's try this South Asian inspired recipe.

Ingredients

• 8 chicken thighs or drumsticks, skinned
• 3 carrots, cut into chunks
• 1 medium eggplant, cut into chunks
• 1 large onion, coarsely chopped
• 1 cup chopped celery
• 3 tablespoons olive oil
• ¼ cup chopped jalapenos
• 2 garlic cloves, chopped
• 2 tablespoons chili powder
• 2 teaspoons ground cumin
• 2 teaspoons turmeric
• 1 teaspoon ground coriander
• 1 can (15 oz.) white beans or kidney beans, rinsed and drained
• 2 cans (15 oz.) Italian stewed tomatoes
• 2 cans (8 oz.) tomato sauce
• 1 cup water
• 3 tablespoons soy sauce
• 1 cup non-fat yogurt
• Salt and ground pepper to taste

Directions

Mix chili powder, ground cumin, turmeric, coriander, and 3 tablespoons water. Set aside. Marinate chicken with soy sauce, 1 tsp. salt, and 1 tsp. pepper for 30 minutes. In a Dutch oven, sauté the chicken in oil until chicken is no longer pink over medium heat. Add the spice mixture. Mix well. Add onion, celery, carrots, eggplants, jalapenos, garlic. Cook for 5 minutes longer. Stir in the beans, stewed tomatoes, tomato sauce, and 1 cup water. Bring to a boil. Reduce heat, simmer, and cover for 20 minutes, stirring often and adding water as necessary. Season with salt to taste. Add yogurt. Mix well. Serve with cooked rice or French bread.
Makes 10 servings


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Editor/Publisher
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