nonstick
cooking spray
1/4 teaspoon
salt
1/4 teaspoon
pepper
1 pound
chicken breasts without skin
2 teaspoons
butter
1
onion
2 cloves
garlic -- minced
1 cup
chicken broth
1 1/4 cups
long-grain rice
8 ounces
tomato sauce
1/4 cup
light rum
1
green bell pepper -- seeded & diced
1/2 teaspoon
cinnamon
1/4 teaspoon
cloves, ground
1/4 teaspoon
salt
dash
cayenne pepper
16 ounces
black beans -- drained
Coat a skillet with
nonstick cooking spray. Salt and pepper chicken
and cook in skillet over med. heat for 8-10 mins, or till
pieces
have begun to brown. Place in a med. bowl, let cool,
and cut
into small strips.
In the same skillet,
melt marg. Add onion and garlic. Skim fat
off top of broth and add 2 tablespoons of broth to
skillet.
Cook for 5-6 minutes or
till onion is soft, stiffing frequently.
Meanwhile, prepare rice.
Add tomato sauce,
remaining broth and rum to skillet and mix well.
Add green pepper, reserved chicken and seasonings.
Bring to
a boil. Reduce heat and simmer, uncovered, 15 min or
till chicken
is tender and liquid has thickened. Stir in beans
and heat another
2-3 mins. Place rice on large platter and top with
chicken and
bean mix.
Calories:
300 Fat: 6 grams
