Jamaican Chicken Stew - 2 Guiding Stars
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Two Guiding Stars icon Two Guiding Stars indicate better nutritional value.

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.
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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