12 jamaican low fat Recipes

lean ground meat, of your choice (i used lean ground turkey ), low sodium chicken broth or 3/4 cup regular chicken stock, curry powder, turmeric powder, dried thyme leaves, garlic powder, onion powder, five-spice powder, chili powder, cayenne pepper (add more if desired), water, egg whites, dry old fashioned oats , ground into a coarse flour, turmeric powder, curry powder

pearl tapioca, water, low-fat milk, rum, salt, eggs, separated, white sugar, vanilla, nutmeg, allspice

whole carrots (about 1/4 of a 5 lb bag), water, evaporated milk (low fat or regular), ground nutmeg, vanilla extract, condensed milk (more or less depending on how sweet you want it)

dried black beans, water, vegetable oil, chopped celery (about 2 stalks ), chopped onion, green bell pepper, chopped (about 1 small), garlic cloves, minced, low-salt beef broth, fat-free diced ham (such as hormel), tomato paste with basil, garlic, and oregano, salt-free jamaican jerk seasoning, salt, chili powder, reduced-fat sour cream, chopped green onions

sweet potato, peeled and cut into matchstick sized pieces, tropical fruit salad, drained, honey, ground ginger, cinnamon, salt, boneless pork chops (trimmed of all visible fat), carribean caribbean jerk seasoning, steak sauce

semisweet chocolate morsel, flour , sifted, sugar, cinnamon, salt, baking powder, baking soda, ripe banana, mashed, butter or 1/4 cup margarine, egg, low-fat milk, nuts, chopped (optional)

chicken stock, pumpkin flesh, cut into 1-inch cubes, potatoes, peeled and cut into 1-inch cubes, onion, minced, garlic cloves, minced, dried thyme, bay leaf, minced jalapeno peppers , to taste, freshly ground nutmeg , to taste, low-fat buttermilk or 1/4 cup evaporated milk, minced fresh coriander, for garnish

chopped green onion, chopped peeled fresh ginger, chopped jalapeno pepper, fresh lime juice, dark rum, molasses, ground allspice, salt, dried thyme, garlic cloves, minced, boneless skinless chicken thighs (about 1 1/2 lb.), cubed peeled baking potatoes (about 1 lb.), vegetable oil, evaporated low-fat milk, salt, chopped fresh parsley

lime juice, low-sodium worcestershire sauce, reduced-calorie ketchup, hot sauce, vegetable oil, molasses, freshly ground pepper, garlic, crushed, cooked long-grain rice (cooked without salt or fat), chopped fresh cilantro, chopped green onions, no-salt-added black beans, rinsed and drained, roasted red peppers in water, drained and chopped, unpeeled medium-size fresh shrimp, vegetable cooking spray

unsweetened low-fat coconut milk, fresh orange juice, aged jamaican rum, pure maple syrup, pure vanilla extract