Caribbean-Style Chicken With Black Beans

Chicken Recipes 'To-Go'

Chicken And Rice Recipes

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Ingredients:

1 nonstick cooking spray
1/4 tsp salt
1/4 tsp pepper
1 lb chicken breasts without
1 skin
2 tsp butter
1 onion
2 cloves garlic -- minced
1 cup chicken broth
1 1/4 cup long-grain rice
8 oz tomato sauce
1/4 cup light rum
1 green bell pepper -- seeded
1 & diced
1/2 tsp cinnamon
1/4 tsp cloves, ground
1/4 tsp salt
1 dash 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

Servings: 6

:: TOP ::

Chicken is ideal
for weight loss
and dieting

Healthy eating is far better than strict dieting, and weight loss achieved by a change of lifestyle lasts far longer than 'faddy' diets that are difficult to adopt for long periods.

Cooking more low fat chicken can enable you to lose weight gradually as part of a a controlled and healthy diet.

"It's true that I did get the girl, but then my grandfather always said, Even a blind chicken finds a few grains of corn now and then." - Lyle Lovett