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Jamaican Chicken Stew

Two Stars Guiding Stars

  • Servings:

    4 (390 g) as an appetizer

  • Prep Time:

    30 minutes

  • Cook Time:

    45 minutes

Ingredients

Jamaican cuisine is characterized by its rich use of spices and herbs, and especially the use of allspice in savory dishes for a sweet undernote to complex and well-balanced flavors. This curry-like stew is an easy introduction to this delicious approach to spicing up your food.
1 cup rice
2 tsp. olive oil
1 cup chopped onion
1 1/2 tsp. minced garlic
1 lb. skinless, boneless chicken breast, cubed
1 tsp. curry powder
1 tsp. thyme
1/2 tsp. allspice
1/2 tsp. crushed red pepper
1/2 tsp. pepper
1/4 cup red wine
2 Tbsp. capers
1 (15 oz.) can black beans, rinsed and drained
1 (14.5 oz.) can no-salt-added diced tomatoes, undrained
Jamaican Chicken Stew

Directions

1. Cook rice according to package directions.
2. While rice cooks, heat oil in a large nonstick skillet over medium-high heat. Saute onion and garlic until tender (3-5 minutes).
3. Toss chicken with spices and saute until fully browned (4-5 minutes).
4. Stir in wine, capers, beans, and tomatoes. Cover, reduce heat, and simmer until chicken is cooked through (10-15 minutes). Serve hot over rice.

Nutrition

Nutritional Facts
Servings 4 (390 g)
Base Nutrients
Calories 466 kcal (23%)
Calories from Fat 55 kcal (0%)
Total Fat 6 g (9%)
Saturated Fat 1 g (6%)
Cholesterol 83 mg (28%)
Sodium 311 mg (13%)
Total Carbohydrates 62 g (21%)
Dietary Fiber 8 g (34%)
Protein 36 g (60%)
Vitamins
Vitamin A n/a
Vitamin C 15 mg (17%)
Minerals
Calcium 83 mg (6%)
Iron 5 mg (27%)
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