Jamaican Chicken Stew

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 Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 465
  • Calories from fat: 10%
  • Fat: 5g
  • Saturated fat: 1g
  • Monounsaturated fat: 2.2g
  • Polyunsaturated fat: 1g
  • Protein: 38.5g
  • Carbohydrate: 66g
  • Fiber: 5.9g
  • Cholesterol: 66mg
  • Iron: 6mg
  • Sodium: 799mg
  • Calcium: 101mg

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

  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.
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