Bobby Deen’s Three Bean and Kale Chili & Stir Fried Chicken

THREE-BEAN AND KALE CHILI
Beans, kale, and mushrooms always work nicely together. So I thought, why not in a chili? This is a mild, earthy-tasting chili, but if you prefer a bit of heat in your Tex-Mex, you can easily amp up the spice by keeping the seeds in your chopped jalapeño. Just be sure to have a little bread on hand to soak up the burn and then crack open a (light) beer to cool things right down. SERVES 6

INGREDIENTS:
2 tablespoons vegetable oil
½ pound button mushrooms, stems trimmed, chopped
1 onion, chopped
1 can (15½ ounces) small white beans,
rinsed and drained
1 can (15½ ounces) black beans,
rinsed and drained
1 can (15½ ounces) red kidney beans,
rinsed and drained
3 garlic cloves, chopped
1 jalapeño, seeds and veins removed, chopped
2 cups packed chopped kale
1 can (14½ ounces) diced tomatoes, with juices
1 cup low-sodium chicken broth
2 tablespoons chili powder
Salt and freshly ground black pepper

STEPS:
In a large Dutch oven, heat the oil over medium-high heat. Add the mushrooms and onion and cook, stirring frequently, until the onion has softened and the mushrooms are browned, 8 to 10 minutes.

Add the white beans, black beans, kidney beans, garlic, jalapeño, kale, tomatoes and juices, broth, chili powder, and salt and pepper to taste. Stir well to combine, and bring to a boil. Cover, reduce the heat to medium, and simmer for 10 minutes. Adjust the seasonings to taste, and serve.

Nutritional count based on 6 servings (does not include salt and black pepper to taste): 211 calories, 12g protein, 6g fat, 35g carbohydrate, 11g fiber, 722mg sodium

STIR-FRIED CHICKEN WITH GREEN BEANS AND CASHEWS
When I order Chinese takeout for a quiet night in, this dish is almost always on my list. While I love it, you can bet it’s a good bit more fattening than I really care to know. More often than not, I whip up my own healthy yet incredibly tasty version. And the funny thing is, it actually takes me less time to cook this meal than it takes to have it delivered! SERVES 4

INGREDIENTS:
½ pound green beans, trimmed and cut into
2-inch pieces
2 tablespoons low-sodium soy sauce
1 tablespoon low-sodium chicken broth
1 teaspoon rice vinegar
1 teaspoon cornstarch
½ teaspoon Sriracha or other chili sauce
1 tablespoon peanut or canola oil
2 teaspoons chopped fresh ginger
2 garlic cloves, chopped
1 pound boneless, skinless chicken breasts,
cut into 1-inch pieces
¹⁄3 cup roasted, salted cashews

STEPS:
Bring a medium pot of salted water to a boil over high heat. Add the green beans and cook for 2 minutes, until crisp-tender. Drain and run under cold water to cool down, then drain again.

In a small bowl, combine the soy sauce, broth, vinegar, cornstarch, and Sriracha and stir until the cornstarch has dissolved.

In a wok or large skillet, heat the oil over high heat. Add the ginger and garlic and cook, stirring constantly, for 10 seconds. Add the chicken and cook, stirring constantly, until no trace of pink remains on the surface. Add the green beans and the soy sauce mixture and cook, stirring constantly, until the chicken is cooked through, about 2 minutes. Stir in the cashews and serve.

Nutritional count based on 4 servings: 246 calories, 29g protein, 10g fat, 9g carbohydrate, 2g fiber, 293mg sodium

About the Chef:
Bobby Deen is a TV Chef, Author and Restaurant Manager.  He is also the son of famous chef Paula Deen.

Book Signing:
Bobby Deen will speak at his book signing Tuesday night, February 11, 2014 at Page and Palette in Fairhope at 6 p.m.  Tickets are $15 and it includes a $5 coupon towards the purchase of his book “Bobby Deen’s Every Day Eats”.

Page and Palette
32 S Section St.
Fairhope, AL 36532
http://www.pageandpalette.com/

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