Jamaican Chicken Stew

Randy Mayor
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.

Yield:

4 servings (serving size: 1 1/2 cups stew and 3/4 cup rice)

Recipe from

Nutritional 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

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

Preparation

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

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.

Note:

November 2000