Ingredients
-
-
1/4
-
1
-
2
-
1
-
2
-
1
-
8
-
1/4
-
1
-
1/2
-
1/4
-
1/8
-
1/8 - 1/2
-
1
Directions
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 , Sorry, toni — ingredients looked inviting — was just not to our taste , This is very good The directions are clear and easy to follow 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
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Steps
|
1
Done
|
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
Done
|
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
Done
|
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
Done
|
Stir in Beans and Heat Another 2-3 Minutes Place Rice on Large Platter and Top With Chicken and Bean Mix. |
