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Jerk-Seasoned Turkey with Black Beans and Yellow Rice

Randy Mayor; Cindy Barr
Yield 6 servings (serving size: about 1 cup rice mixture and about 3 ounces turkey)
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.

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

Nutrition 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

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 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.

  4. 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.