Jamaican Chicken Stew

Gluten Free
Dairy Free
Health score
32%
Jamaican Chicken Stew
45 min.
4
651kcal

Suggestions

Embark on a flavorful journey to the Caribbean with this Jamaican Chicken Stew, a delectable gluten-free and dairy-free dish that's sure to tantalize your taste buds. Ready in just 45 minutes, this recipe serves 4 and offers a delightful 651 calories per serving. Perfect for lunch, dinner, or as a main course, this hearty stew is packed with the vibrant and aromatic spices of Jamaican cuisine.

Experience the unique blend of ingredients that create a symphony of flavors in every bite. The succulent chicken is seasoned with a medley of spices including garlic, curry powder, thyme, and a hint of crushed red pepper, while the stew is enriched with the tangy presence of capers and the earthiness of black beans. The dish is then simmered to perfection, allowing the flavors to meld and intensify.

Served over a bed of fluffy long-grain rice, this Jamaican Chicken Stew offers a well-balanced meal that's both comforting and exotic. With a caloric breakdown of 24.92% protein, 9.04% fat, and 66.04% carbs, it's a nutritious option for those seeking a taste of the Caribbean without compromising on dietary preferences.

Gather your ingredients and equipment, and let the aromas of this Jamaican Chicken Stew transport you to the islands. Whether you're a cooking enthusiast or simply looking to expand your culinary horizons, this recipe promises a memorable and delicious dining experience for you and your loved ones.

Ingredients

  • 1.5 teaspoons bottled garlic minced
  • 15 ounce black beans rinsed drained canned
  • 14.5 ounce canned tomatoes diced undrained canned
  • tablespoons capers 
  • 0.5 teaspoon pepper red crushed
  • teaspoon curry powder 
  • teaspoon thyme dried
  • 0.3 cup wine dry red
  • 0.5 teaspoon ground allspice 
  • teaspoons olive oil 
  • cup onion chopped
  • 0.5 teaspoon pepper black
  • cup rice long-grain uncooked
  • cup rice long-grain uncooked
  • pound chicken breast cut into bite-size pieces

Equipment

  • bowl
  • frying pan

Directions

  1. Prepare rice according to package directions, omitting salt and fat.
  2. While rice cooks, heat oil in a large nonstick skillet over medium-high heat.
  3. Add onion and garlic; saut 3 minutes or until tender.
  4. Combine chicken and the next 5 ingredients (chicken through black pepper) in a bowl.
  5. Add chicken mixture to pan; saut 4 minutes. Stir in wine, capers, beans, and tomatoes. Cover, reduce heat, and simmer 10 minutes or until tender.
  6. Serve over rice.

Nutrition Facts

Calories651kcal
Protein24.92%
Fat9.04%
Carbs66.04%

Properties

Glycemic Index
67.34
Glycemic Load
47.67
Inflammation Score
-8
Nutrition Score
31.309565316076%

Flavonoids

Petunidin
0.5mg
Delphinidin
0.63mg
Malvidin
3.94mg
Peonidin
0.28mg
Catechin
1.15mg
Epicatechin
1.6mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
2.01mg
Kaempferol
5.52mg
Myricetin
0.08mg
Quercetin
15.14mg

Nutrients percent of daily need

Calories:650.68kcal
32.53%
Fat:6.38g
9.82%
Saturated Fat:1.27g
7.93%
Carbohydrates:104.91g
34.97%
Net Carbohydrates:93.11g
33.86%
Sugar:6.4g
7.11%
Cholesterol:72.57mg
24.19%
Sodium:797.51mg
34.67%
Alcohol:1.58g
100%
Alcohol %:0.42%
100%
Protein:39.59g
79.18%
Manganese:1.63mg
81.49%
Vitamin B3:15.38mg
76.88%
Selenium:52.93µg
75.62%
Vitamin B6:1.3mg
64.97%
Phosphorus:510.76mg
51.08%
Fiber:11.8g
47.2%
Potassium:1242.59mg
35.5%
Copper:0.68mg
33.79%
Vitamin B5:3.1mg
31.02%
Magnesium:119.12mg
29.78%
Iron:5.25mg
29.17%
Vitamin B1:0.39mg
25.99%
Folate:100.38µg
25.09%
Vitamin C:17.68mg
21.44%
Vitamin B2:0.36mg
21.38%
Zinc:2.67mg
17.81%
Vitamin E:2.16mg
14.41%
Vitamin K:13.6µg
12.96%
Calcium:128.63mg
12.86%
Vitamin A:356.98IU
7.14%
Vitamin B12:0.23µg
3.78%
Source:My Recipes