Caribbean Chicken and Black Beans

justcallmetoni's Note:

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.

• Total Time: 42 mins
• Prep Time: 12 mins
• Cook Time: 30 mins

Ingredients:

Servings: 6

• nonstick cooking spray
• ¼ 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
• ¼ cup dark rum
• 1 green bell peppers or 1 red bell pepper , seeded & diced
• ½ teaspoon cinnamon
• ¼ teaspoon clove , ground
• 1⁄8; teaspoon allspice
• 1⁄8;-½ teaspoon red pepper flakes
• 1 (14 ½ 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.

Reviews

[NurseJaney]

Sorry, toni -- ingredients looked inviting -- was just not to our taste.

[Nado2003]

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.

[pattikay in L.A.]

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 Buttered Spinach and Rice. Delicious and low fat - yay! Thanks for posting.