Caribbean Chicken And Black Beans

Originally from shape magazine and adapted to suit my tastes and simplify the preparation. This is healthy and comforting with a pleasing, but approachable combination of spices that even picky eaters will enjoy. Though full of flavor this is not spicy hot, so feel free to adjust to your own tastes. A word of caution, this makes 6 perfect portions for my weight watching lifestyle but if you have hungry eaters at your table, it may only serve 4 or 5.

Steps

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.

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.

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.

Stir in beans and heat another 2-3 minutes place rice on large platter and top with chicken and bean mix.

Ingredients

nonstick cooking spray, pepper, boneless skinless chicken breasts, olive oil, onion, garlic cloves, fat-free chicken broth, tomato sauce, dark rum, green bell peppers, cinnamon, clove, allspice, red pepper flakes, black beans, cooked brown rice