JAMAICAN CHICKEN STEW 1 cup uncooked long-grain rice 2 teaspoons olive oil 1 cup chopped onion 1 1/2 teaspoons bottled minced garlic 1 pound skinned, boned chicken breast, cut into bite-size pieces 1 teaspoon curry powder 1 teaspoon dried thyme 1/2 teaspoon ground allspice 1/2 teaspoon crushed red pepper 1/2 teaspoon cracked black pepper 1/4 cup dry red wine 2 tablespoons capers 1 (15-ounce) can black beans, rinsed and drained 1 (14.5-ounce) can diced tomatoes, undrained

Prepare rice according to package directions, omitting salt and fat.

While rice cooks, heat oil in a large nonstick skillet over medium-high heat. Add onion and garlic; sauté 3 minutes or until tender. Combine chicken and the next 5 ingredients (chicken through black pepper) in a bowl. Add chicken mixture to pan; sauté 4 minutes. Stir in wine, capers, beans, and tomatoes. Cover, reduce heat, and simmer 10 minutes or until tender. Serve over rice. 

Serves 4.

1 Serving - 1 1/2 cups stew and 3/4 cup rice: Calories: 465 (Cal. from fat: 10%), Fat: 5g (Saturated: 1g), Cholesterol: 66mg, Sodium: 799mg, Carohydrate: 66g, Protein: 38.5g.

[Cooking Light, November 2000]