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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 proteinYield: 10 servings
- 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
- In a 3- to 4-quart saucepan, heat the oil over medium-high heat.
- Add the onion and cook for 5 to 6 minutes, or until soft and just starting to brown.
- Add the bacon, garlic, allspice, cinnamon, and curry and cook for 2 minutes, or until fragrant.
- Add the rice and stir well. Pour in the broth and coconut milk.
- 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.
- 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.