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Side Dish: Jamaican Beans & Rice

Source of Recipe

Darlene


List of Ingredients

1/2 cup chopped onion
1/2 cup chopped red or green pepper
1 tsp. minced garlic
1/2 small jalapeno chili, veins and seeds discarded, minced
1 1/4 tsp. dried thyme leaves
1/4 tsp. ground allspice
1 Tbsp. vegetable oil
14 1/2 oz. can fat-free, reduced-sodium chicken broth Two 15 oz. cans red beans or black beans, drained and rinsed, or 3 cups cooked dry packaged beans
2 cups cubed and peeled sweet potatoes (1/2 inch cubes)
3 Tbsp. lime juice
Salt and pepper to taste
3 cups cooked rice, warm



Recipe

Saute onion, pepper, garlic, jalapeno, thyme and allspice in oil in medium saucepan, 3 to 4 minutes.

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. Season to taste with salt and pepper. Serve over rice.

Makes 4 servings.
Serving Size: approximately 1 cup

Per Serving: 392 calories, 4g Total Fat, 74g Total Carbohydrate, 7g Dietary Fiber, 18g Protein

Exchanges: 5 Starches, 2 Very Lean Meats
(5 Carbohydrate Choices)