Jamaican Chicken Stew

By tonyglib

Weight Watcher Points per serving: 9

Yield: 4 servings (serving size: 1 1/2 cups stew and 3/4 cup rice)

Nutritional Information
Calories:465 (10% from fat)
Fat:5g (sat 1g,mono 2.2g,poly 1g)
Protein:38.5g
Carbohydrate:66g
Fiber:5.9g
Cholesterol:66mg
Iron:6mg
Sodium:799mg
Calcium:101mg

Ingredients

• 1 cup uncooked long-grain rice
• 2 teaspoons olive oil
• 1 cup chopped onion
• 1 1/2 teaspoons bottled minced garlic
• 1 pound skinned, boned chicken breast, cut into bite-size pieces
• 1 teaspoon curry powder
• 1 teaspoon dried thyme
• 1/2 teaspoon ground allspice
• 1/2 teaspoon crushed red pepper
• 1/2 teaspoon cracked black pepper
• 1/4 cup dry red wine
• 2 tablespoons capers
• 1 can (15-ounce) can black beans, rinsed and drained
• 1 can (14.5-ounce) can diced tomatoes, undrained

Details

Servings 4

Preparation

Step 1

Prepare rice according to package directions, omitting salt and fat.

While rice cooks, heat oil in a large nonstick skillet over medium-high heat. Add onion and garlic; sauté 3 minutes or until tender. Combine chicken and the next 5 ingredients (chicken through black pepper) in a bowl. Add chicken mixture to pan; sauté 4 minutes. Stir in wine, capers, beans, and tomatoes. Cover, reduce heat, and simmer 10 minutes or until tender. Serve over rice.