Jamaican Beans and Rice Recipe

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Jamaican Beans and Rice
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Ingredients
11
Count
Nutrition
132
Calories
Total time
60
Minutes
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Ingredients:

Directions:

  1. Heat the oil in a deep skillet or medium sized saucepan with a good lid to medium high.
  2. Salt and pepper the chicken thighs and place them in the pan, skin side down.
  3. Brown both sides of the chicken thighs and then remove from the pan and keep warm.
  4. Adjust the fat in the pan by removing some or adding some and add onions to the fat in the pan.
  5. Sprinkle with salt, pepper, thyme and curry powder and saute until they start to soften.
  6. Add rice and stir to coat the rice with the oil and seasonings.
  7. Add the liquid to the pan and raise heat to high.
  8. Scrape the bottom of the pan to get up the crusty bits and incorporate everything together.
  9. When the pot boils nestle the browned chicken into the rice and put the lid on the pan.
  10. Turn heat down to low and let simmer for 45 minutes or until rice is tender and chicken is cooked through.
  11. Remove chicken from the rice and remove skin and bones.
  12. Shred meat and return to the rice.
  13. Add beans and any vegetables, stir to combine and let sit over low heat to warm the beans and vegetables.
  14. Serve with pineapple or mango chutney and a big green salad!
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 131.86 Kcal (552 kJ)
Calories from fat 108.71 Kcal
% Daily Value*
Total Fat 12.08g 19%
Sodium 349.06mg 15%
Potassium 255.35mg 5%
Total Carbs 5.48g 2%
Sugars 2.17g 9%
Dietary Fiber 2g 8%
Protein 1.78g 4%
Vitamin C 8.8mg 15%
Vitamin A 0.1mg 4%
Iron 1.4mg 8%
Calcium 37.7mg 4%
Amount Per 100 g
Calories 83.99 Kcal (352 kJ)
Calories from fat 69.25 Kcal
% Daily Value*
Total Fat 7.69g 19%
Sodium 222.35mg 15%
Potassium 162.65mg 5%
Total Carbs 3.49g 2%
Sugars 1.38g 9%
Dietary Fiber 1.28g 8%
Protein 1.13g 4%
Vitamin C 5.6mg 15%
Vitamin A 0.1mg 4%
Iron 0.9mg 8%
Calcium 24mg 4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 3.2
    Points
  • 4
    PointsPlus

Good Points

  • saturated fat free,
  • cholesterol free

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