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
- Cook rice according to package directions.
- While rice cooks, heat oil in a large nonstick skillet over medium-high heat. Sauté onion and garlic until tender (3-5 minutes).
- Toss chicken with spices and sauté until fully browned (4-5 minutes).
- 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 390 g
| 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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