Caribbean Chicken and Black Beans
"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."
photo by Andi Longmeadow Farm
- Ready In:
- 42mins
- Ingredients:
- 16
- Serves:
-
6
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
- 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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Reviews
-
Sorry, toni -- ingredients looked inviting -- was just not to our taste. -
This is very good. The directions are clear and easy to follow. I used skinless chicken thigh but left the bone in to enhance the flavor. The sauce is flavorful and not too spicy. I also served it with Buttered Spinach and Rice instead of brown rice. Thank you for a nice healthy recipe. -
This is so good! I had some cooked chicken, so it was really fast to put together. I added lots of red pepper flakes because I love spicy. The spices and the rum add a wonderful aroma and flavor to this. I served it over some leftover Recipe #216207. Delicious and low fat - yay! Thanks for posting.
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Even though the smells were wonderful, it came out bland on taste with me. I didn't have allspice so I don't know if that did it? I had also added lime juice for more flavor and that didn't seem to do much either. My son did tell enjoy it (which I was surprised for how picky of an eater he is) So I may make this again with less tomato sauce, more lime juice and maybe marinate the chicken in some spices before cooking it in the skillit. -
This was very good! I wasn't sure what to expect, but was pleasantly surprised by this dish. I did follow the recipe exactly, using the chicken thighs, which I typically don't care for, but the dh does, so......... I would next time reduce the red pepper so my youngest could eat this more easily, as he liked it but told me it was hot. I don't know if my peppers were exceptionally hot (fresh ground) or if I misjudged my measurement but everyone else enjoyed it! Thanks for a great way to take a trip to the Caribbean via the kitchen. = )
see 3 more reviews
Tweaks
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This is very good. The directions are clear and easy to follow. I used skinless chicken thigh but left the bone in to enhance the flavor. The sauce is flavorful and not too spicy. I also served it with Buttered Spinach and Rice instead of brown rice. Thank you for a nice healthy recipe.
RECIPE SUBMITTED BY
<p>I come from a long line of wonderful cooks and doing my best to hold up that tradition. My great-grandparents owned a coffee shop; my Nana was also a great cook and started the tradition of baking around the holidays, both cookies and fruitcakes. After she died, now a decade ago, our family decided to continue in her honor. The picture above is my mother's (Chef Hot Pans) dining room table just before we packed up our Christmas cookie trays. More that 20 kinds of cookies, many of which are from 'Zaar recipes. <br /> <br />I myself am an amateur cook with a penchant for ethnic foods and spice. Currently reforming my menu in favor of healthy dishes lower in fat with lots of grains and vegetables. My favorite cuisines are Mexican, Southwestern and North African. <br /> <br /> <br />Some of my favorite public cookbooks include:</p>
<li>ladypit's <a href=http://www.recipezaar.com/mycookbook/book/33588> WW Core Recipes I Have Tried </a> </li>
<p> </p>
<li>shirl(j)831's <a href=http://www.recipezaar.com/mycookbook/book/34888> Can this really be lowfat??? </a> </li>
<p> </p>
<li>julesong's <a href=http://www.recipezaar.com/mycookbook/book/30566> Cooking Light Recipes </a> </li>
<p> </p>
<li>mariposa13's <a href=http://www.recipezaar.com/mycookbook/book/44690> WW & Lowfat Recipes </a> </li>
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