Jamaican Chicken Stew
one of those meals that’s in my monthly rotation. This recipe for Jamaican Chicken Stew from Cooking Light is one that I wasn’t totally sold on until I made it. Mainly because I hadn’t ever thought of combining ingredients like black beans, red wine and capers. Regardless, figured I’d give it a whirl and am glad I did. There’s a similar version I found for a slow cooker too, but this one can be done on the stove and (once again) great for making on a weeknight. Hint: make extra so you’ve got leftovers!
1 cup uncooked long-grain rice
2 tsp olive oil
1 cup chopped onion
1 1/2 tsp bottled minced garlic
1 lb skinned, boned chicken breast, cut into bite-size pieces
1 tsp curry powder
1 tsp dried thyme
1/2 tsp ground allspice
1/2 tsp crushed red pepper
1/2 tsp cracked black pepper
1/4 cup dry red wine
2 tbsp capers
1 (15-ounce) can black beans, rinsed and drained
1 (14.5-ounce) can diced tomatoes, undrained
1.Prepare rice according to package directions.
2. While rice cooks, heat oil in a large nonstick skillet over medium-high heat.
3. Add onion and garlic; sauté until tender.
4. Combine chicken and the next 5 ingredients (chicken through black pepper) in a bowl.
5. Add chicken mixture to pan; sauté 4 minutes.
6. Stir in wine, capers, beans, and tomatoes.
7. Cover, reduce heat, and simmer 10 minutes or until tender.
8. Serve over rice
Photo: Cooking Light
White Bean and Chicken Chili
alternative to the traditional version. This recipe for White Bean and Chicken Chili has a ton of flavor and it’s full of good ingredients. This hearty meal requires less than 10 ingredients, is healthy and it’s been on my dinner recipe rotation ever since finding it last winter. Very easy to make your own by adding a little more of this, or a little less of that.
2 (15 oz.) cans white beans, rinsed and drained
4 cups low-sodium chicken broth
1 tablespoon vegetable oil
2 whole bone-in chicken breasts (3 lb.)
Salt and pepper
2 onions, chopped
4 cloves garlic, chopped
2 (4 oz.) cans roasted green chilies, drained
1 tablespoon ground cumin
1. Boil chicken until cooked through, shred and set aside.
2. Warm oil over medium-high heat, add onions and garlic; cook until softened, 5 minutes.
3. Sprinkle chicken with salt and pepper and add to onion mixture.
4. Mix in chilies and cumin.
5. Add broth and beans, bring to boil and cook on medium for 20-30 minutes.
Photo: My Recipes
Sesame Chicken and Broccoli
when I’m craving Chinese food but want to know the ingredients I’m eating. It’s pretty quick to make and a healthy alternative to the restaurant version. I came across this recipe on recipezaar.com a while back and updated it slightly by adding broccoli.. quite delicious!
1/4 cup unbleached flour or 1/4 cup or all-purpose flour
1/4 teaspoon salt
1/8 teaspoon ground black pepper
4 boneless skinless chicken breast halves, cut into 2 inch 4 inch strips
2-4 cups broccoli
1/4 cup reduced sodium soy sauce
1/4 cup sugar
1/2 teaspoon dark sesame oil
2 tablespoons sesame seeds, toasted
1 In a gallon-size plastic bag, combine flour, salt and pepper
2 Add chicken, seal bag, and shake well to coat
3 Coat a large nonstick skillet with nonstick spray and warm over medium-high heat
4 Add chicken to skillet and cook, stirring, for 3 to 4 minutes, or until no longer pink
5 Add broccoli and cook until soft
6 Transfer to a plate
7 Reduce heat to medium
8 Combine soy sauce and sugar in the skillet
9 Cook, stirring occasionally, until the sugar dissolves
10 Add oil and sesame seeds
11 Add chicken and chives
12 Toss and serve immediately
Photo: Food Network