| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Grains | Caribbean | Chicken, Low-fat/low | 6 | Servings |
INGREDIENTS
| Nonstick cooking spray | ||
| 1/4 | t | Salt |
| 1/4 | t | Pepper |
| 1 | lb | Chicken breasts without skin |
| 2 | t | 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 | t | Cinnamon |
| 1/4 | t | Cloves, ground |
| 1/4 | t | 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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Nutrition (calculated from recipe ingredients)
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Calories: 310
Calories From Fat: 43
Total Fat: 4.9g
Cholesterol: 67.7mg
Sodium: 751.9mg
Potassium: 713.1mg
Carbohydrates: 33g
Fiber: 8.2g
Sugar: 3.2g
Protein: 32.9g