Sassy Jamaican-style beans and rice makes
for a quick and easy weekday or weekend meal.
Jamaican Beans and
- 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
1 (14 1/2-ounce) can fat-free reduced-sodium vegetable broth
2 cans (15-ounce) cans red or black beans, rinsed, drained (3
2 cups cubed peeled sweet potatoes (1/2-inch cubes)
3 tablespoons lime juice
- Sauté onion, pepper, garlic, jalapeño,
thyme, and allspice in oil in medium saucepan 3 to 4 minutes.
- Add vegetable 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.
Makes 4 servings (about 1 cup each).
Tip: Frozen onion and green pepper, and
prepared garlic can be used. Recipe can be prepared 1 to 2 days
in advance; refrigerate, covered.
Nutrient Information Per serving: Calories
392; Fat 4g; % Calories from Fat 8; Carbohydrate 74g; Folate
210mcg; Sodium 547mg; Protein 18g; Dietary Fiber 7g; Cholesterol
Recipe provided courtesy of The Bean Education
& Awareness Network.