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Jamaican Chicken Stew

Recipe Introduction


Source: Cooking Light-11/00





List of 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 and boned chicken breast, cut in 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
  






Instructions



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; saute 3 minutes or until tender. Combine chicken and next 5 ingredients (chicken through black pepper) in a bowl. Add chicken mixture to pan; saute 4 minutes. Stir in wine, capers, beans, and tomatoes. Cover, reduce heat, and simmer 10 minutes or until tender. Serve over rice.
   
   
3. Servings: 4
   
   
4. serving size: 1 1/2 cups stew and 3/4 cup rice 465 cal, 5 g fat, 38.5 g pro, 66 g carb, 66 mg chol, 799 mg sod.