Jamaican Chicken Stew

This stew is full of lively flavors that combine to create a palate pleasing Jamaican-inspired dish, perfect for any occasion.

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 and garnish with a sprig of fresh flat leaf parsley for a winning presentation.

(Make 4 serves)

Amount per serving (1 1/2 cups stew and 3/4 cup rice): 465 Calories, 38.5 g. Protein, 66 g. Carbohydrates, 5.9 g. Dietary Fiber, 5 g. Fat (1 g sat , 2.2 g mono), 66 mg. Cholesterol, 799 mg. Sodium, 101 mg. Calcium.

Ingredients:

• 1 cup of uncooked long-grain rice
• 2 tsp. of olive oil
• 1 cup of chopped onion
• 1 1/2 tsp. of bottled minced garlic
• 1 lb. of skinned, boned chicken breast, cut into bite-size pieces
• 1 tsp. of curry powder
• 1 tsp. of dried thyme
• 1/2 tsp. of ground allspice
• 1/2 tsp. of crushed red pepper
• 1/2 tsp. of cracked black pepper
• 1/4 cup of dry red wine
• 2 Tbsp. of capers
• 1 (15 oz.) can of black beans, rinsed and drained
• 1 (14.5 oz.) can of diced tomatoes, undrained

Preparation

• Prepare rice according to package directions, omitting salt and fat.
• Meanwhile rice cooks, In large-size non-stick skillet over medium-high heat, heat oil. Add onion and garlic, sauté until tender (about 3 min).
• In bowl, combine chicken, curry powder, thyme, allspice, red and black pepper.
• Add chicken mixture to pan, sauté about 4 min. Stir in wine, capers, beans, and tomatoes. Cover, reduce heat to low, and simmer until tender (about 10 min). Serve over rice.

Source : CookingLight

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