Jamaican Chicken Stew - 2 Guiding Stars
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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
  • 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


  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.
Nutritional analysis per serving: Calories 440; Total Fat 6g (8% Daily Value); Saturated Fat 1g (5% DV); Trans Fat 0g; Cholesterol 83mg (28% DV); Sodium 260mg (11% DV); Total Carbohydrate 57g (21% DV); Dietary Fiber 7g (25% DV); Total Sugars 5g; Includes 0g Added Sugars (0% DV); Protein 34g; Vitamin D 0% DV; Calcium 6% DV; Iron 20% DV; Potassium 20% DV; Niacin 130% DV; Folate 60% DV; Selenium 60% DV.
Recipe by Guiding Stars at https://guidingstars.com/recipes/jamaican-chicken-stew/
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