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Jerk-Seasoned Turkey with Black Beans and Yellow Rice

Yield 6 servings (serving size: 3 ounces turkey and 1 cup rice mixture)
Stir the black beans into the rice just before serving so there's less chance of discoloration. For an extra pop of color and flavor, serve with a side of commercial peach salsa.

Ingredients

  • 4 teaspoons salt-free Jamaican jerk seasoning for chicken and fish, divided
  • 3/4 teaspoon salt, divided
  • 2 (3/4-pound) turkey tenderloins
  • 4 teaspoons olive oil, divided
  • Cooking spray
  • 3 cups finely chopped onion (about 1 1/2 large)
  • 1 cup uncooked basmati rice
  • 1/4 teaspoon ground turmeric
  • 2 cups fat-free, lower-sodium chicken broth
  • 1/2 cup water
  • 1 (15-ounce) can black beans, rinsed and drained
  • 3 tablespoons chopped fresh cilantro

Nutrition Information

  • calories 267
  • caloriesfromfat 0.0 %
  • fat 5.1 g
  • satfat 1 g
  • monofat 2.6 g
  • polyfat 1 g
  • protein 32.2 g
  • carbohydrate 27.2 g
  • fiber 4.2 g
  • cholesterol 45 mg
  • iron 2.3 mg
  • sodium 654 mg
  • calcium 34 mg

How to Make It

  1. Preheat oven to 400°.

  2. Combine 1 tablespoon jerk seasoning and 1/2 teaspoon salt; sprinkle evenly over both sides of turkey.

  3. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add turkey to pan; cook 4 minutes on each side or until browned. Place turkey on a rack in a broiler pan coated with cooking spray. Bake at 400° for 30 minutes or until a thermometer registers 165°. Remove turkey from oven; cover loosely, and let stand 5 minutes. Cut turkey across grain into thin slices.

  4. While turkey cooks, heat remaining 1 tablespoon oil in pan over medium-high heat. Add onion to pan, and sauté 8 minutes or until tender. Stir in rice, remaining 1 teaspoon jerk seasoning, and turmeric; sauté 2 minutes. Add broth, 1/2 cup water, and remaining 1/4 teaspoon salt; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until rice is tender and liquid is absorbed. Stir in beans and cilantro. Serve rice mixture with turkey.

  5.  

  6. Young Chefs can:

  7. Drain and rinse beans in strainer

  8. Sprinkle seasoning mixture over turkey

  9.  

  10. Older Chefs can:

  11. Measure uncooked rice

  12. Help stir beans and cilantro into rice