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Jamaican Chicken Stew

This has a lot of flavor and is a quick company meal.
   
  Makes 4 servings 1 ½ cup stew and ¾ cup of rice
  Prep Time: 10 minutes
  Total Time: 30 minutes
  Ease of Preparation: Easy

Ingredients
  1 cup uncooked whole grain brown rice
  2 teaspoons olive oil
  1 cup onions chopped
  1 ½ teaspoons bottled minced garlic
  1 lb skinless, boneless chicken breast, cut into bite-size pieces
  1 teaspoon curry powder
  1 teaspoon dried thyme
  ½ teaspoon allspice
  ½ teaspoon crushed red pepper
  ½ teaspoon black pepper
  ¼ cup red wine
  2 tablespoons capers
  1 (15 oz) can reduced sodium black beans, rinsed and drained
  1 (14.5  oz) can reduced sodium diced tomatoes, undrained

Preparation

1. Prepare rice according to directions on package leaving out the salt and oil.

2. While the rice is cooking, heat oil in a large nonstick skillet over medium high heat.  Add onion and garlic; sauté 3 minutes or until tender.  Combine the chicken and the next 5 ingredients (through black pepper) in a zip-lock baggie.  Manipulate the chicken in the baggie until the chicken is evenly coated.  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. 

Nutritional Notes: per serving: 388 calories; 4g fat(1g sat, 2.2 mono) 21g protein; 62g carbohydrate; 7g fiber; 35mg cholesterol; 4 mg iron; 510 mg sodium; 77mg calcium.