| CATEGORY |
CUISINE |
TAG |
YIELD |
| Meats, Grains |
Caribbean |
Chicken, Low-fat/low |
6 |
Servings |
INGREDIENTS
|
|
Nonstick cooking spray |
| 1/4 |
ts |
Salt |
| 1/4 |
ts |
Pepper |
| 1 |
lb |
Chicken breasts without skin |
| 2 |
ts |
Butter |
| 1 |
|
Onion |
| 2 |
|
Cloves garlic; minced |
| 1 |
c |
Chicken broth |
| 1 1/4 |
c |
Long-grain rice |
| 8 |
oz |
Tomato sauce |
| 1/4 |
c |
Light rum |
| 1 |
|
Green bell pepper; seeded & diced |
| 1/2 |
ts |
Cinnamon |
| 1/4 |
ts |
Cloves; ground |
| 1/4 |
ts |
Salt |
| 1 |
ds |
Cayenne pepper |
| 16 |
oz |
Black beans; drained |
INSTRUCTIONS
Coat a skillet with nonstick cooking spray. Salt and pepper chicken and
cook in skillet over med. heat for 8-10 mins, or til pieces have begun to
brown. Place in a med. bowl, let cool, and cut into small strips. In the
same skillet, melt marg. Add onion and garlic. Skim fat off top of broth
and add 2 tablespoons of broth to skillet.
Cook for 5-6 minutes or til onion is soft, stiffing frequently. Meanwhile,
prepare rice.
Add tom. sauce, remaining broth and rum to skillet and mix well. Add green
pepper, reserved chicken and seasonings. Bring to a boil. Reduce heat and
simmer, uncovered, 15 min or til chicken is tender and liquid has
thickened. Stir in beans and heat another 2-3 mins. Place rice on large
platter and top with chicken and bean mix.
Recipe by: Shape - Jan. 1996
Posted to MC-Recipe Digest V1 #989 by The Meades <kmeade@idsonline.com> on
Jan 6, 1998
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