Jamaican Chicken Stew

TamTastic

Jamaican me crazy!!! :laugh:


Jamaican Chicken Stew

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

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.


Nutritional Information
Calories:465 (10% from fat)
Fat:5g (sat 1g,mono 2.2g,poly 1g)
Protein:38.5g
Carbohydrate:66g
Fiber:5.9g
Cholesterol:66mg
Iron:6mg
Sodium:799mg
Calcium:101mg
Cooking Light, NOVEMBER 2000

TamTastic

Jamaican me crazy!!! :laugh:


Jamaican Chicken Stew

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

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.


Nutritional Information
Calories:465 (10% from fat)
Fat:5g (sat 1g,mono 2.2g,poly 1g)
Protein:38.5g
Carbohydrate:66g
Fiber:5.9g
Cholesterol:66mg
Iron:6mg
Sodium:799mg
Calcium:101mg
Cooking Light, NOVEMBER 2000

dolphin7

That recipe looks awesome, I will have to try it, I've been looking for more rice recipes, we have a big family (7 of us) so I bought a big bag of rice at the store to use for meals to hopefully cut the cost on grocery bills. I think we will have that for dinner tonight, yum.