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Jamaican Chicken Stew

Randy Mayor
Yield 4 servings (serving size: 1 1/2 cups stew and 3/4 cup rice)
Make your chicken stew island-style with the addition of garlic, allspice, curry, red pepper, and black beans.  Serve the chunky chicken mixture over steamed rice for a hearty one-dish meal.

Ingredients

  • 1 cup uncooked long-grain rice
  • 2 teaspoons olive oil
  • 1 cup chopped onion
  • 1 1/2 teaspoons bottled minced garlic
  • 1 pound skinned, boned chicken breast, cut into bite-size pieces
  • 1 teaspoon curry powder
  • 1 teaspoon dried thyme
  • 1/2 teaspoon ground allspice
  • 1/2 teaspoon crushed red pepper
  • 1/2 teaspoon cracked black pepper
  • 1/4 cup dry red wine
  • 2 tablespoons capers
  • 1 (15-ounce) can black beans, rinsed and drained
  • 1 (14.5-ounce) can diced tomatoes, undrained

Nutrition Information

  • calories 465
  • caloriesfromfat 10 %
  • fat 5 g
  • satfat 1 g
  • monofat 2.2 g
  • polyfat 1 g
  • protein 38.5 g
  • carbohydrate 66 g
  • fiber 5.9 g
  • cholesterol 66 mg
  • iron 6 mg
  • sodium 799 mg
  • calcium 101 mg

How to Make It

  1. Prepare rice according to package directions, omitting salt and fat.

  2. While rice cooks, heat oil in a large nonstick skillet over medium-high heat. Add onion and garlic; sauté 3 minutes or until tender. Combine chicken and the next 5 ingredients (chicken through black pepper) in a bowl. Add chicken mixture to pan; sauté 4 minutes. Stir in wine, capers, beans, and tomatoes. Cover, reduce heat, and simmer 10 minutes or until tender. Serve over rice.