JAMAICAN CHICKEN WITH BLACK BEANS

  • Updated: October 15, 2008 - 11:21 AM

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

• 11/2 tsp. minced garlic

• 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

• 1/2 tsp. pepper, 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.

Nutrition information per serving:

Calories 279 Fat 7 g Sodium 470 mg

Carbohydrates 28 g Saturated fat 1 g Calcium 112 mg

Protein 27 g Cholesterol 53 mg Dietary fiber 10 g

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

SPANISH GARLIC SHRIMP WITH SHERRY

Serves 4.

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

• 1/2 tsp. paprika or Spanish pimenton (see Note)

• 1/4 tsp. grund cumin

• 1/3 c. dry sherry

• 1 tbsp. fresh lemon juice

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

• Salt to taste

• Finely chopped fresh flat-leaf parsley for garnish

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:

Calories 131 Fat 7 g Sodium 96 mg

Carbohydrates 6 g Saturated fat 1 g Calcium 33 mg

Protein 9 g Cholesterol 80 mg Dietary fiber 1 g

Diabetic exchanges per serving: 1 vegetable, 1 medium-fat meat,1/2 fat.

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