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Jerk-Seasoned Turkey with Black Beans and Yellow Rice Recipe

Jerk-Seasoned Turkey with Black Beans and Yellow Rice Recipe

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Jerk-Seasoned Turkey with Black Beans and Yellow Rice

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Ingredients

Count

Nutrition

399

Calories

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Ingredients:

Serving

4 tsp salt-free jamaican jerk seasoning (such as spice hunter), divided
1 tsp salt, divided
2 (3/4-lb) turkey tenderloins
4 tsp olive oil, divided
cooking spray
4 cups finely chopped onion
1 cup uncooked basmati rice
1/4 tsp ground turmeric
2 cups fat-free , less-sodium chicken broth
2 cups cooked black beans
3 tbsp chopped fresh cilantro

Directions:

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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	399.26 Kcal (1672 kJ)
Calories from fat	49.41 Kcal
		% Daily Value*
Total Fat	5.49g	8%
Cholesterol	66.51mg	22%
Sodium	1420.92mg	59%
Potassium	546.51mg	12%
Total Carbs	46.84g	16%
Sugars	10.41g	42%
Dietary Fiber	7.71g	31%
Protein	42.63g	85%
Vitamin C	9.8mg	16%
Iron	125.9mg	699%
Calcium	98.9mg	10%

Amount Per 100 g
Calories	90.99 Kcal (381 kJ)
Calories from fat	11.26 Kcal
		% Daily Value*
Total Fat	1.25g	8%
Cholesterol	15.16mg	22%
Sodium	323.81mg	59%
Potassium	124.54mg	12%
Total Carbs	10.68g	16%
Sugars	2.37g	42%
Dietary Fiber	1.76g	31%
Protein	9.71g	85%
Vitamin C	2.2mg	16%
Iron	28.7mg	699%
Calcium	22.5mg	10%

* 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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