Ingredients for Jamaican Chicken Stew
- Long Grain Rice
- Olive Oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- Boneless Skinless Chicken Breast
- Curry Powder
- Dried Thyme
- Ground Allspice
- Crushed Red Pepper Flakes
- Black Pepper
- Dry Red Wine
- 1 tablespoon capers, drained
- Black Beans
- Diced Tomatoes
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How to Make Jamaican Chicken Stew
- Prepare 1 cup of rice according to package directions, omitting salt and fat.
- While rice cooks, heat 1 tablespoon of olive oil in a large nonstick skillet over medium-high heat.
- Add 1 medium onion, chopped, and 2 cloves garlic, minced, and saute for 3 minutes, or until tender.
- In a separate bowl, combine 1.5 lbs boneless, skinless chicken breasts, cut into 1-inch pieces, with 1 teaspoon ground allspice, 1/2 teaspoon ground ginger, 1/4 teaspoon ground nutmeg, 1/4 teaspoon cayenne pepper (optional), and salt and pepper to taste.
- Add the chicken mixture to the skillet and saute for 4 minutes, until lightly browned.
- Stir in 1/4 cup dry white wine (optional), 1 tablespoon capers, drained, 1 (15-ounce) can of kidney beans, rinsed and drained, and 1 (14.5-ounce) can of diced tomatoes, undrained.
- Cover, reduce heat to low, and simmer for 10 minutes, or until the chicken is cooked through and the sauce has thickened slightly.
- Serve the Jamaican Chicken Stew over the cooked rice.
- One serving equals 1 1/2 cups stew and 3/4 cup rice.
Nutrition Information (Approximate per serving)
Sodium
17 g
Sugar
23g
Fat
4g
Carbs
24g
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