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Caribbean Chicken Stew

ross_caribbean_chicken_stew


Ingredients: (4 servings)


- 800g boneless, skinless chicken breast cut into 1” chunks


- 300g ripe tomatoes chopped


- 2 teaspoons olive oil


- 1 large onion, chopped


- 2-3 garlic cloves, chopped or crushed


- 1 teaspoon curry powder


- 1 teaspoon dried thyme


- 1/2 teaspoon ground allspice


- 1/2 teaspoon crushed red pepper


- 1/2 teaspoon black pepper


- 2 tablespoons capers


- OPTIONAL 1 (15-ounce) can black beans, rinsed and drained


 


Method:



    • Heat oil in a large non-stick pan over medium-high heat

    • Add onion and garlic; sauté for 3 minutes or until tender.

    • Meanwhile mix the herbs, spices and seasoning with the chicken in a bowl.

    • When onion and garlic tender, add chicken mix to the pan

    • Cook for 5-10 minutes until chicken cooked.  Keep tossing/stirring.

    • Add capers and tomatoes (and beans if using - on a carb day only)

    • Cover, reduce heat, and simmer for about 10-15 minutes or until tender.

    • Serve with rice on a carb day or try with zucchini spaghetti on a no carb day