Jerk-Seasoned Turkey with Black Beans and Yellow Rice

Jerk-Seasoned Turkey with Black Beans and Yellow Rice Recipe
Randy Mayor; Cindy Barr
Stir the black beans into the rice just before serving so there's less chance of discoloration. Serve with a tossed salad to round out the meal.

Yield:

6 servings (serving size: about 1 cup rice mixture and about 3 ounces turkey)

Recipe from

Cooking Light

Nutritional Information

Calories 326
Caloriesfromfat 14 %
Fat 5 g
Satfat 1 g
Monofat 2.5 g
Polyfat 0.9 g
Protein 35.9 g
Carbohydrate 36.8 g
Fiber 7 g
Cholesterol 45 mg
Iron 3.2 mg
Sodium 591 mg
Calcium 44 mg

Ingredients

4 teaspoons salt-free Jamaican jerk seasoning (such as Spice Hunter), divided
1 teaspoon salt, divided
2 (3/4-pound) turkey tenderloins
4 teaspoons olive oil, divided
Cooking spray
4 cups finely chopped onion
1 cup uncooked basmati rice
1/4 teaspoon ground turmeric
2 cups fat-free, less-sodium chicken broth
2 cups cooked black beans
3 tablespoons chopped fresh cilantro

Preparation

Preheat oven to 400°.

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

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 broiler pan coated with cooking spray. Bake at 400° for 12 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.

While turkey cooks, heat remaining 1 tablespoon oil in skillet 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 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.

Jeanne Kelley,

Cooking Light

December 2007
My Notes

Only you will be able to view, print, and edit this note.

Add Note