Caribbean Chicken and Black Beans Recipe

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Ingredients:

Serving

nonstick cooking spray
1/4 tsp pepper
1 lb boneless skinless chicken breasts
2 tsp olive oil
1 onion, chopped
2 garlic cloves, minced
1 cup fat-free chicken broth
8 oz tomato sauce
1/4 cup dark rum
1 green bell peppers
1/2 tsp cinnamon
1/4 tsp clove, ground
1/8 tsp allspice
1/8-1/2 tsp red pepper flakes
1 (14 1/2 oz) can black beans, drained
4 cups cooked brown rice

Directions:

Coat a skillet with nonstick cooking spray. Sprinkle pepper on chicken and cook in skillet over medium heat for 3-5 minutes, so that the surfaces have a nice brown color and are no longer opaque. Remove the chicken to a plate and return the pan to heat.
In the same skillet, heat olive oil. Add onion . If the pan become dry, add 2 tablespoons of broth to skillet. Cook for 5-6 minutes or until onion is soft, stirring frequently. In the last minute of cooking, add the garlic.
Add tomato sauce, remaining broth and rum to skillet and mix well. Add green and/or red pepper, reserved chicken and seasonings. Bring to a boil. Reduce heat and simmer, uncovered, 15 min or until chicken is tender and liquid has thickened.
Stir in beans and heat another 2-3 minutes Place rice on large platter and top with chicken and bean mix.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	331.91 Kcal (1390 kJ)
Calories from fat	49.75 Kcal
		% Daily Value*
Total Fat	5.53g	9%
Cholesterol	44.59mg	15%
Sodium	920.6mg	38%
Potassium	512.7mg	11%
Total Carbs	45.18g	15%
Sugars	5.37g	21%
Dietary Fiber	4.9g	20%
Protein	21.09g	42%
Vitamin C	24.2mg	40%
Vitamin A	0.5mg	16%
Iron	9.1mg	50%
Calcium	46.8mg	5%

Amount Per 100 g
Calories	96.82 Kcal (405 kJ)
Calories from fat	14.51 Kcal
		% Daily Value*
Total Fat	1.61g	9%
Cholesterol	13.01mg	15%
Sodium	268.54mg	38%
Potassium	149.56mg	11%
Total Carbs	13.18g	15%
Sugars	1.57g	21%
Dietary Fiber	1.43g	20%
Protein	6.15g	42%
Vitamin C	7.1mg	40%
Vitamin A	0.1mg	16%
Iron	2.6mg	50%
Calcium	13.7mg	5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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