Caribbean Chicken and Black Beans

Ingredients

• nonstick cooking spray
• 1/4 teaspoon pepper
• 1 lb boneless skinless chicken breast or 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 pepper or 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

Directions

1. 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. 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. 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. 4

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