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The Recipe Instructions |
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Ingredients
1 nonstick cooking spray
1/4 tsp salt
1/4 tsp pepper
1 lb chicken breasts without
1 skin
2 tsp butter
1 onion
2 cloves garlic -- minced
1 cup chicken broth
1 1/4 cup long-grain rice
8 oz tomato sauce
1/4 cup light rum
1 green bell pepper -- seeded
1 & diced
1/2 tsp cinnamon
1/4 tsp cloves, ground
1/4 tsp salt
1 dash cayenne pepper
16 oz black beans -- drained
Directions
Coat a skillet with nonstick cooking spray. Salt and pepper chicken and
cook in skillet over med. heat for 8-10 mins, or til 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 til onion is soft, stiffing frequently. Meanwhile,
prepare rice.
Add tom. 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 til 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.
Recipe By : Shape - Jan. 1996
Servings: 6
Diet Caribbean-Style Chicken With Black Beans Recipe brought to you by Diet Recipes To-Go
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The South Beach Diet
The South Beach diet is a diet plan created by Miami-based cardiologist arthur agatston which stresses that one should consume "good carbs" instead of "bad carbs" and "good fats" instead of "bad fats" Dr. agatston invented his weight loss system as an aid to patients with heart conditions, as a result of his analysis of scientific data completed on other weight loss regimes. Good foods include, lean cuts of beef, skinless poultry, seafood, cottage cheese, pistachios, nonfat milk and certain vegetables, like black beans, cabbage and spinach. Foods containing allyl sulfides ( includes eschalot, onions and green onion) The onion, leek and garlic family of foods is high in allyl sulfides, a chemical which experts believe may be linked to a reduced risk of stomach and colon cancer. Although there is not much scientific proof available, allyl sulfides are also thought by many researchers to reduce problems with blood circulation, high blood pressure and insomnia. Foods containing allyl sulfides are also low in calories, so should be included in your weight loss program. |