Jamaican Chicken Stew

Number of Servings: 4 (390g)
Active Time: 30 min.
Total 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 low-sodium 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 440
% Daily Value*
Total Fat 6g 8%
Saturated Fat 1g 5%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2.5g
Cholesterol 83mg 28%
Sodium 260mg 11%
Total Carbohydrate 57g 21%
Dietary Fiber 7g 25%
Total Sugars 5g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 45g
Protein 34g
Vitamin D 0mcg 0%
Calcium 65.5mg 6%
Iron 4.4mg 20%
Potassium 925mg 20%
Vitamin A 16mcg 2%
Vitamin C 5.6mg 6%
Vitamin E 1.7mg 15%
Vitamin K 9.6mcg 8%
Thiamin 0.5mg 40%
Riboflavin 0.3mg 25%
Niacin 20.3mg 130%
Vitamin B6 1.1mg 60%
Folate 238.2mcg 60%
Vitamin B12 0.2mcg 8%
Biotin 2.8mcg 10%
Chloride 10mg 0%
Pantothenate 2.4mg 40%
Phosphorus 384.4mg 30%
Iodine 0.8mcg 0%
Magnesium 76.1mg 20%
Zinc 1.8mg 20%
Selenium 34.4mcg 60%
Copper 0.3mg 35%
Manganese 0.9mg 40%
Chromium 0.4mcg 0%
Molybdenum 2mcg 4%

* 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

Boneless Skinless Chicken Breast, No Salt Added Diced Tomatoes (tomatoes, Tomato Juice, Less Than 2% Of: Calcium Chloride, Citric Acid), Low Sodium Black Beans (black Beans, Water, Sea Salt), Enriched Long Grain Rice (long Grain Rice Enriched With Iron (ferric Orthophosphate), Niacin, Thiamine (thiamine Mononitrate) And 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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