Caribbean Chicken And Black Beans

Total Time: 42 mins Preparation Time: 12 mins Cook Time: 30 mins

Ingredients

• Servings: 6
• nonstick cooking spray
• 1/4 teaspoon pepper
• 1 lb boneless skinless chicken breasts or 1 lb boneless skinless chicken thighs, cut into 3/4 inch cubes
• 2 teaspoons olive oil
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 cup fat-free chicken broth
• 8 ounces tomato sauce
• 1/4 cup dark rum
• 1 green bell peppers or 1 red bell pepper, seeded & diced
• 1/2 teaspoon cinnamon
• 1/4 teaspoon clove, ground
• 1/8 teaspoon allspice
• 1/8-1/2 teaspoon red pepper flakes
• 1 (14 1/2 ounce) can black beans, drained
• 4 cups cooked brown rice

Recipe

• 1 coat a skillet with nonstick cooking spray. sprinkle pepper on chicken and cook in skillet over medium heat for 3-5 minutes, so that the surfaces have a nice brown color and are no longer opaque. remove the chicken to a plate and return the pan to heat.
• 2 in the same skillet, heat olive oil. add onion . if the pan become dry, add 2 tablespoons of broth to skillet. cook for 5-6 minutes or until onion is soft, stirring frequently. in the last minute of cooking, add the garlic.
• 3 add tomato sauce, remaining broth and rum to skillet and mix well. add green and/or red pepper, reserved chicken and seasonings. bring to a boil. reduce heat and simmer, uncovered, 15 min or until chicken is tender and liquid has thickened.
• 4 stir in beans and heat another 2-3 minutes place rice on large platter and top with chicken and bean mix.