Ingredients
- 1/2 c. dry black beans
- 2 c. water
- 1 x bay leaf
- Â Â Light vegetable oil cooking spray
- 1/2 c. broccoli stems, peeled and minced
- 1/2 c. carrot, scraped and cubed
- 1 c. celery, scraped and cubed
- 1 c. onion, minced
- 1 Tbsp. dry thyme
- 1 Tbsp. dry basil
- 1/2 c. dry white wine
- 8 ounce boneless skinless chicken breast
- 4 Tbsp. barbecue sauce, (no-oil variety)
- 1 c. chicken stock, fat skimmed off
- 12 ounce evaporated skim lowfat milk
- 2 c. broccoli florets
- 1 Tbsp. cornstarch, dissolved in
- 2 Tbsp. cool water
- 1 Tbsp. liquid smoke
- 1 Tbsp. Worcestershire sauce
- 1 tsp Tabasco sauce
- 1/4 c. minced fresh cilantro
Description
Pick Over And Rinse The Beans. Put Them Into A Large Bowl And Cover Completely With Cool Water. Let The Beans Soak Overnight (or Possibly For At Least 8 Hrs). Drain The Beans And…
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