Caribbean Chicken and Black Beans |
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Prep Time: 12 Minutes Cook Time: 30 Minutes |
Ready In: 42 Minutes Servings: 6 |
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Originally from Shape magazine and adapted to suit my tastes and simplify the preparation. This is healthy and comforting with a pleasing, but approachable combination of spices that even picky eaters will enjoy. Though full of flavor this is not spicy hot, so feel free to adjust to your own tastes. A word of caution, this makes 6 perfect portions for my weight watching lifestyle but if you have hungry eaters at your table, it may only serve 4 or 5. Ingredients:
nonstick cooking spray |
1/4 teaspoon pepper |
1 lb boneless skinless chicken breasts or 1 lb boneless skinless chicken thighs, cut into 3/4 inch cubes |
2 teaspoons olive oil |
1 onion, chopped |
2 garlic cloves, minced |
1 cup fat-free chicken broth |
8 ounces tomato sauce |
1/4 cup dark rum |
1 green bell peppers or 1 red bell pepper, seeded & diced |
1/2 teaspoon cinnamon |
1/4 teaspoon clove, ground |
1/8 teaspoon allspice |
1/8-1/2 teaspoon red pepper flakes |
1 (14 1/2 ounce) can black beans, drained |
4 cups cooked brown rice |
Directions:
1. 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.
2. 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.
3. 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.
4. 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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