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