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
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
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.