Chicken,beans, Brown rice Pilaf

Carbs: 27gms, Protein 12gms, Fiber 8.3 gms, Fat 4.3 gms
Makes 12, one cup servings.

Ingredients:
1 large onion, diced
1 yellow or red bell pepper, diced
2 cloves Garlic, minced
1 bunch Green Onions, sliced, (Reserve the green part for garnish)
1 LB boneless, skinless, lean, Chicken breasts, cubed
1 can of ready-to-eat,baked, black or red kidney beans
2 tomatoes, diced
1 cup Brown Rice
1 cup Water
1 tablespoon Extra Virgin Olive Oil

Spices:
1 teaspoon, red chili powder
1 Tablespoon Oregano, dried flakes
1 teaspoon Thyme, fresh or pinched dried
1 Bay Leaf, whole
1 pinch salt
1 teaspoon black pepper powder


Method:

1. Heat oil in a heavy bottomed pan on a medium flame. Once hot, reduce the flame & add onions, garlic, diced yellow/red bell pepper & the white parts of green onion. Stir & cook until tender.

2. Now keep the flame at a medium, add Chicken. Cook until it changes color from pink to white. Add spices,salt and tomatoes, stir to combine.

3. When the oil starts to separate & the tomatoes get mushier and almost cooked, add the brown rice. Stir to combine & cook for a minute to coat the rice. Add water. Bring to a boil & immediately reduce to a simmer.

4.Cover & continue to cook for 25 minutes or until brown rice gets tender. Add the can of baked, black or red kidney beans.Stir gently. Remove bay leaf before serving.

5. Garnish with sliced green onions. Enjoy! :-)