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Caribbean
Chicken with Pineapple-Black Bean Sauce
- Vegetable cooking spray
6 small skinless boneless chicken breast halves (1 1/2 pounds)
Salt and pepper, to taste
1 large sweet red pepper, sliced
6 green onions and tops, sliced
3 cloves garlic, minced
1 to 2 jalapeño pepper, veins and seeds discarded, minced
2 teaspoons minced gingerroot
1 can (13 3/4 ounces) 1/3 less sodium chicken broth
2 cups cubed pineapple
1/2 cup mango chutney
2 tablespoons packed light brown sugar
2 to 3 teaspoons curry powder
2 tablespoons cornstarch
1/4 cup cold water
1 can (15 ounces) black beans, rinsed, drained
4 cups cooked rice, warm
- Spray large skillet with
cooking spray; heat over medium heat until hot. Cook chicken
breasts over medium heat until browned, 5 to7 minutes on each
side; sprinkle lightly with salt and pepper. Transfer chicken
to 13 x 9 inch baking pan.
- Spray medium skillet with
cooking spray; heat over medium heat until hot. Sauté
red pepper, onions, garlic, jalapeno pepper, and ginger root
until onions are tender, about 5 minutes. Stir in chicken broth,
pineapple, chutney, brown sugar and curry powder; heat to boiling.
Pour mixture over chicken. Bake uncovered, until chicken is tender
and juices run clear when pierced with a fork, about 30 minutes.
- Arrange chicken on serving
platter; transfer pineapple mixture to large skillet; heat to
boiling. Mix cornstarch and cold water; stir into pineapple mixture.
Boil, stirring constantly, until thickened about 1 minute. Stir
in black beans; cook over medium heat 2 to 3 minutes.
- Spoon pineapple-bean mixture
over chicken; serve with rice.
Makes 6 main dish servings.
Nutrient Information Per
serving:Per serving:Calories 459; Fat 4g; % Calories from Fat
9; Carbohydrate 72g; Sodium 319mg; Protein 35g; Cholesterol 68mg
Recipe provided courtesy of The Bean Education
& Awareness Network.
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