JAMAICAN CHICKEN WITH BLACK BEANS

JAMAICAN CHICKEN WITH BLACK BEANS

Serves 4.

Serve this aromatic dish with basmati rice, which also will be ready to serve in 15 minutes. From "The Complete 15-Minute Gourmet."

• 1 tbsp. olive oil

• 12 oz. skinless, boneless chicken breasts, cut into 1-in. squares

• 1 c. finely chopped onion

• 2 tsp. curry powder

• 1 (15-oz.) can black beans, drained and rinsed

• 1 (14-oz.) can diced tomatoes

• 1 tbsp. finely chopped fresh thyme

• 1/2 tsp. ground allspice

• 1/2 tsp. red pepper flakes, or to taste

• Salt to taste

• Coarsely chopped fresh cilantro for garnish

Directions

Heat the oil in a large sauté pan over medium-high heat. Add the chicken, onion, curry powder and garlic; cook, stirring occasionally, for 5 minutes or until the chicken is thoroughly cooked and the onions are tender.

Stir in the black beans, tomatoes, thyme, allspice, red pepper flakes, pepper and salt. Reduce the heat to low; cover and simmer for 5 minutes or until heated through. Garnish the servings with cilantro.

Calories279Fat7 gSodium470 mg

Carbohydrates28 gSaturated fat1 gCalcium112 mg

Protein27 gCholesterol53 mgDietary fiber10 g

Diabetic exchanges per serving: 2 bread/starch, 3 lean meat.

SPANISH GARLIC SHRIMP WITH SHERRY

Serve these succulent shrimp piping hot as a light entree or at room temperature as part of an array of tapas, with lots of crusty bread for dipping in the delectable juices. For traditional Spanish flavoring, in place of the paprika, use pimenton, a smoked and dried pepper powder. To preserve their color and flavor, all pepper powders should be stored in a cool, dark place for no longer than six months.

• 2 tbsp. extra-virgin olive oil

• 1/2 c. coarsely chopped onion

• 6 cloves garlic, thinly sliced

• 12 oz. medium (26 to 30 count) uncooked shrimp, peeled and deveined

• 1/4 tsp. ground cumin

• 1/3 c. dry sherry

• 1 tbsp. fresh lemon juice

• 1/4 tsp. red pepper flakes or to taste

• Salt to taste

Directions

Heat the olive oil in a large sauté pan over medium heat. Add the onion and garlic; cook, stirring constantly, for 15 seconds.

Add the shrimp, paprika and cumin; cook, stirring constantly, for 1 minute. Stir in the sherry, lemon juice, red pepper flakes and salt. Continue to stir for 1 minute or until the shrimp turn pink.

Transfer the shrimp and all juices to a serving dish or shallow bowls and garnish with parsley.

Nutrition information per serving:

Carbohydrates6 gSaturated fat1 gCalcium33 mg

Protein9 gCholesterol80 mgDietary fiber1 g