Jamaican Chicken Stew

Number of Servings: 4 (390 G)
Prep Time: 30 min.
Cook Time: 45 min.
Jamaican Chicken Stew

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.

Ingredients

  • 1 cup rice
  • 2 tsp. olive oil
  • 1 cup chopped onion
  • 1½ tsp. minced garlic
  • 1 lb. skinless, boneless chicken breast, cubed
  • 1 tsp. curry powder
  • 1 tsp. thyme
  • ½ tsp. allspice
  • ½ tsp. crushed red pepper
  • ½ tsp. pepper
  • ¼ 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

Directions

  1. Cook rice according to package directions.
  2. While rice cooks, heat oil in a large nonstick skillet over medium-high heat. Sauté onion and garlic until tender (3-5 minutes).
  3. Toss chicken with spices and sauté 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 Facts

4 servings per container

Serving Size 390G

Amount per serving
Calories 465
% Daily Value*
Total Fat 6g 8%
Saturated Fat 1g 5%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2.5g
Cholesterol 83mg 28%
Sodium 310mg 13%
Total Carbohydrate 62g 23%
Dietary Fiber 8.5g 29%
Total Sugars 5g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 48g
Protein 36g
Vitamin D 0mcg 0%
Calcium 82.5mg 6%
Iron 4.8mg 30%
Potassium 760mg 15%
Vitamin A 92.5mcg 10%
Vitamin C 15.3mcg 15%
Vitamin E 1.8mg 15%
Vitamin K 10.2mcg 8%
Thiamin 0.6mg 50%
Riboflavin 0.3mg 25%
Niacin 20.6mg 130%
Vitamin B6 1.1mg 60%
Folate 294.3mcg 74%
Vitamin B12 0.2mcg 8%
Biotin 2.8mcg 10%
Chloride 10mg 0%
Pantothenate 2.4mg 40%
Phosphorus 404.8mg 30%
Iodine 0.8mcg 0%
Magnesium 98.4mg 25%
Zinc 2.2mg 20%
Selenium 34.3mcg 60%
Copper 0.3mg 35%
Manganese 1mg 45%
Chromium 0.4mcg 0%
Molybdenum 49.8mcg 110%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Ingredients

Chicken Breast, Diced Tomatoes (tomatoes, Tomato Juice, Less Than 2% Of: Salt, Calcium Chloride, Citric Acid), Black Beans, Enriched Long Grain Rice (rice, Niacin, Iron, Thiamine Mononitrate, Folic Acid), Onion, Red Wine, Capers (capers In Vinegar, Water, Salt), Olive Oil, Garlic, Curry Powder (spices, Turmeric, Garlic, Silicon Dioxide), Black Pepper, Thyme, Allspice, Red Pepper Flakes.

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