Jerk-Seasoned Turkey with Black Beans and Yellow Rice

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

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Nutritional Information

Amount per serving
  • Calories: 326
  • Calories from fat: 14%
  • Fat: 5g
  • Saturated fat: 1g
  • Monounsaturated fat: 2.5g
  • Polyunsaturated fat: 0.9g
  • Protein: 35.9g
  • Carbohydrate: 36.8g
  • Fiber: 7g
  • Cholesterol: 45mg
  • Iron: 3.2mg
  • Sodium: 591mg
  • Calcium: 44mg

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

  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.
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