Post by nini on Jul 21, 2007 13:36:05 GMT -5
Jamaican Chicken Stew
For 4 servings
• 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 time: 10 minutes Cooking time: 20 minutes
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 the 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. Yield: 4 servings (serving size: 1-1/2 cups stew and 3/4 cup rice).
CALORIES 465 (10% from fat); FAT 5g (sat 1g, mono 2.2g, poly 1g); PROTEIN 38.5g; CARB 66g; FIBER 5.9g; CHOL 66mg; IRON 6mg; SODIUM 799mg; CALC 101mg
For 4 servings
• 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 time: 10 minutes Cooking time: 20 minutes
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 the 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. Yield: 4 servings (serving size: 1-1/2 cups stew and 3/4 cup rice).
CALORIES 465 (10% from fat); FAT 5g (sat 1g, mono 2.2g, poly 1g); PROTEIN 38.5g; CARB 66g; FIBER 5.9g; CHOL 66mg; IRON 6mg; SODIUM 799mg; CALC 101mg
