Serve this fiber-rich entrée over a whole-grain side dish, like brown rice, barley, bulgur or quinoa.

2 (15- or 19-ounce) cans of white kidney beans,

drained and rinsed

11/4 pounds boneless, skinless chicken thighs,

trimmed and cut into 1-inch chunks

3 teaspoons (tsp) olive or canola oil, divided

(see below)

1 large onion, chopped (11/2 cups)

1 red bell pepper, seeded and diced (1 cup)

1 (41/2-ounce) can chopped green chilies

3 cloves garlic, minced

11/2 tablespoons chili powder

11/2 tsp ground cumin

1 tsp dried oregano

21/2 cups reduced-sodium chicken broth

1/3 cup chopped cilantro

Place 11/2 cups of the white beans in a medium bowl and mash with a fork; combine mashed beans with remaining whole beans and set aside.

Heat 2 tsp of the oil in a Dutch oven or stew pot over medium heat. Add chicken and brown it on all sides for about 3–4 minutes. Transfer to a plate.

Add the remaining oil to the pot, and cook onion and red pepper for about 3 minutes or until softened, stirring often. Add green chilies, garlic, chili powder, cumin and oregano, and cook for about 1 minute. Add broth, and bring mixture to a simmering boil. Add the bean mix and the chicken, and reduce heat to low.

Cover the pot, and simmer for about 20 minutes while you prepare the rest of the meal. Stir in the cilantro right before serving, and garnish with lime wedges or chopped scallions. Makes about 8 servings (1 cup per serving).

Per Serving: 220 calories; 5 g fat; 1 g saturated fat; 60 milligrams cholesterol; 6 g fiber; 21 g carbohydrates; 20 g protein.

Source: January 2005 Tufts University Health & Nutrition Letter.