Thank you Tina for this wonderful recipe- just right for cold weather! Ok so this is not exactly “Essential Cruise Information” , its a good recipe though!
Colorful veggies and spices combine to deliver a hefty dose of health-protecting antioxidants, fiber and exotic Caribbean tastes.
Caribbean Chicken Stew
2 Tbs. canola oil
1 large yellow onion, chopped
1 large green pepper, chopped
3 garlic cloves, crushed
2 tsps. cinnamon
1 tsp. each, allspice and nutmeg
1/2 tsp. cayenne pepper, or to taste
Salt to taste
1 bay leaf
1 16-ounce can diced tomatoes, no salt added
2 cups 99% fat-free, low-sodium chicken broth
1 1/2 pounds boneless, skinless chicken breasts/thighs, boiled or poached, pulled into strips
1 1/2 cups winter squash, cubed (or substitute thick zucchini slices)
1 15.5-ounce can black beans, undrained
4 limes, each cut into quarters
Optional: cooked brown rice
In a large pot, heat oil. Add onion, green pepper, garlic; sauté 3 minutes. Add spices; sauté 3 minutes. Add tomatoes, broth, chicken, squash and beans. Simmer, covered, 20 to 25 minutes, stirring occasionally. Remove bay leaf. Serve over optional brown rice with juice from lime wedges.
Serves 8
Per serving: 221 calories, 18g carbohydrates, 23g protein, 6g fat (1g saturated), 60mg cholesterol, 6g fiber, 274mg sodium
