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Caribbean Rice and Beans

Loaded with protein and fiber, this exotic-tasting bean dish is scrumptious and filling. It can be served as a main course or in 1/2-cup side dish portions with grilled chicken or shrimp.

Per 1/2 cup serving: 210 calories, 5 g total fat (2 g saturated), 10 mg cholesterol, 220 mg sodium, 30 g total carbohydrates (1 g sugars), 6 g fiber, 10 g protein
Yield: 10 servings

Ingredients

  • 2 teaspoons canola or olive oil
  • 1 medium onion, chopped
  • 4 (1-ounce) slices Canadian bacon, finely diced
  • 1 tablespoon chopped garlic
  • 1/2 teaspoon ground allspice
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon curry powder
  • 1 cup long-grain brown rice
  • 2 cups fat-free, low-sodium chicken broth (see note)
  • 1 cup light coconut milk
  • 2 cups cooked red beans or 1 (15-ounce) can, rinsed and drained
  • 1 tablespoon chopped cilantro
  • 1 tablespoon chopped scallions

Instructions

  1. In a 3- to 4-quart saucepan, heat the oil over medium-high heat.
  2. Add the onion and cook for 5 to 6 minutes, or until soft and just starting to brown.
  3. Add the bacon, garlic, allspice, cinnamon, and curry and cook for 2 minutes, or until fragrant.
  4. Add the rice and stir well. Pour in the broth and coconut milk.
  5. Bring the mixture to a boil. Cover the pot, reduce the heat to a simmer, and cook until the rice is tender and has absorbed all the liquid.
  6. Stir in the beans. Allow to sit, covered, for 15 minutes before serving. Serve sprinkled with cilantro and scallions.

Source: Flavor First by Cheryl Forberg. By permission of Rodale, Inc. Available wherever books are sold.



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