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Beans: Jamaican Beans & Rice

Source of Recipe

american dry bean board


Recipe Introduction

original recipe includes oil -- see note below about using broth instead to make 100% on plan.

List of Ingredients

1/2 cup chopped onion
1/2 cup chopped red or green pepper
1 teaspoon minced garlic
1/2 small jalapeño chili, veins and seeds discarded, minced
1 1/4 teaspoons dried thyme leaves
1/4 teaspoon ground allspice
1 tablespoon vegetable oil [or use additional broth instead to make 100% on-plan ingredients]
1 can (14 1/2 ounces) fat-free reduced-sodium chicken broth
2 cans (15 ounces each) pinto beans or 3 cups cooked dry-packaged pinto beans, rinsed, drained
2 cups cubed peeled sweet potatoes (1/2-inch cubes)
3 tablespoons lime juice


Recipe

1. Sauté onion, pepper, garlic, jalapeño, thyme, and allspice in oil in medium saucepan 3 to 4 minutes. [Note: to make more plan friendly, eliminate the oil and use low salt broth to saute the veggies and spices in]
2. Add chicken broth, beans and sweet potatoes to saucepan; heat to boiling. Reduce heat and simmer, uncovered, until sweet potatoes are tender, 10 to 15 minutes. Stir in lime juice. Serve over rice.


TIP: Frozen onion and green pepper, and prepared garlic can be used. Recipe can be prepared 1 to 2 days in advance; refrigerate, covered.