| 1/2 | c | Dried black beans |
| 2 | c | Water |
| 1 | | Bay leaf |
| | Light vegetable oil cooking spray |
| 1/2 | c | Peeled and chopped broccoli stems |
| 1/2 | c | Scraped & cubed carrot |
| | (1 medium carrot) |
| 1 | c | Scraped & cubed celery |
| | (2 med stalks) |
| 1 | c | Chopped onion (1 medium) |
| 1 | tb | Dried thyme |
| 1 | tb | Dried basil |
| 1/2 | c | Dry white wine |
| 8 | oz | Boneless skinless chicken breast |
| 4 | tb | Barbecue sauce (no oil type) |
| 1 | c | Chicken stock, fat skimmed |
| 12 | oz | Evaporated skim milk |
| 2 | c | Broccoli florets |
| 1 | tb | Cornstarch dissolved in 2 tb cold water |
| 1 | tb | Liquid smoke |
| 1 | tb | Worcestershire sauce |
| 1 | ts | Tabasco sauce |
| 1/4 | c | Chopped fresh cilantro |
