Jamaican Chicken Stew
1 cup uncooked long-grain rice
2 teaspoons olive oil
1 cup chopped onion
1 1/2 teaspoons bottled minced garlic
1 pound skinned and boned chicken breast, cut in 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
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; saute 3 minutes or until tender. Combine chicken and 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.
serving size: 1 1/2 cups stew and 3/4 cup rice 465 cal, 5 g fat, 38.5 g pro, 66 g carb, 66 mg chol, 799 mg sod.