blazedog
10-20-2005, 02:32 PM
I'm not sure whether to give a thumb's up or down on this one.
I thought I would like it more than I did because I really like all the flavors. It's also incredibly easy to make and quite healthy --- I served it over brown rice. I liked it a lot as leftovers -- I froze the stew over a portion of brown rice in individual containers and they reheated really well -- much better than some of the leftovers I freeze which don't improve on being frozen and nuked. :p
I might make it again and just use it all for lunches. I am doing Core so I need my own frozen Lean Cuisines.
Jamaican Chicken Stew
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 (15-ounce) can black beans, rinsed and drained
1 (14.5-ounce) can diced tomatoes, undrained
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.
Yield: 4 servings (serving size: 1 1/2 cups stew and 3/4 cup rice)
NUTRITION PER SERVING
CALORIES 465(10% from fat); FAT 5g (sat 1g,mono 2.2g,poly 1g); PROTEIN 38.5g; CHOLESTEROL 66mg; CALCIUM 101mg; SODIUM 799mg; FIBER 5.9g; IRON 6mg; CARBOHYDRATE 66g
Cooking Light, NOVEMBER 2000
I thought I would like it more than I did because I really like all the flavors. It's also incredibly easy to make and quite healthy --- I served it over brown rice. I liked it a lot as leftovers -- I froze the stew over a portion of brown rice in individual containers and they reheated really well -- much better than some of the leftovers I freeze which don't improve on being frozen and nuked. :p
I might make it again and just use it all for lunches. I am doing Core so I need my own frozen Lean Cuisines.
Jamaican Chicken Stew
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 (15-ounce) can black beans, rinsed and drained
1 (14.5-ounce) can diced tomatoes, undrained
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.
Yield: 4 servings (serving size: 1 1/2 cups stew and 3/4 cup rice)
NUTRITION PER SERVING
CALORIES 465(10% from fat); FAT 5g (sat 1g,mono 2.2g,poly 1g); PROTEIN 38.5g; CHOLESTEROL 66mg; CALCIUM 101mg; SODIUM 799mg; FIBER 5.9g; IRON 6mg; CARBOHYDRATE 66g
Cooking Light, NOVEMBER 2000