Jamaican chicken stew


Dinner tonight, February 10, 2017
Another very delicious chicken dish, I feel it very easy to make , serve with rice and green salad
4 servings

  • 1 cup uncooked long-grain rice
  • 2 teaspoons olive oil
  • 1 cup chopped onion
  • 1 ½ teaspoons bottled minced garlic
  • 1 lb. skinned, boned chicken breast, cut into bite-size pieces
  • 1 teaspoon curry powder
  • 1 teaspoon dried thyme
  • ½ teaspoon ground allspice
  • ½ teaspoon crushed red pepper
  • ½ teaspoon cracked black pepper
  • ¼ cup dry red wine
  • 2 tablespoons capers
  • 1 (15-ounce) can black beans, rinsed and drained
  • 1 (14.5-ounce) can diced tomatoes, undrained

1) 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.

Notes: serving size: 1 1/2 cups stew and 3/4 cup rice

Nutritional notes:
Calories per serving 465
Carbs per serving 66g

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