47303 low caribbean quick Recipes

canola oil, boneless skinless chicken breasts, chopped to bite size pieces, salt, pepper, onion, chopped, sweet red pepper, chopped, garlic cloves, minced, mild curry paste (i use caribbean or jamaican curry) or 1 tbsp curry powder (i use caribbean or jamaican curry), chicken stock, bay leaf, bananas, mini firm and ripe (use 2 small bananas if you can tsp find the mini), fresh pineapple, chopped, you can use canned, cornstarch, water, coriander leaves, chopped (optional)

chicken tenderloin strips, salt, ground red pepper, cooking oil, sweet potato peeled halved lengthwise and thinly sliced, banana pepper seeded and chopped, unsweetened pineapple juice, cornstarch, unripe bananas quartered lengthwise and cut into 3/4-inch pieces, hot cooked quick cooking brown rice

water, uncooked quick-cooking brown rice, flaked sweetened coconut, canned red beans, rinsed and drained, salt, ground allspice, dried thyme, cayenne pepper, skinless mahimahi fillets, cut into 4 pieces, olive oil, water, mango chutney, bananas, peeled and chopped, scallion, finely chopped, chopped fresh cilantro

all-purpose flour, baking powder, salt, oil, water, butter, melted, butter, melted, garlic cloves, minced, red onion, diced, sweet potato , scrubbed and diced, water, curry powder, hot sauce (caribbean style), salt, chickpeas, drained, butter, melted, garlic cloves, minced, red onion, diced, scotch bonnet peppers or 1 jalapeno pepper, seeded and minced, curry powder, hot sauce (caribbean style), coriander, ground, salt, pumpkin flesh or 1 (20 oz) canned pumpkin, water, boneless chicken, cooked and diced

corn, garlic clove, pineapple juice, skim milk, low sodium soy sauce, sugar, ground cumin, ground ginger, green onion, chopped

low-fat cream cheese, softened, reduced-fat sour cream, salt, chili powder (to taste), crushed red pepper flakes, garlic powder, onion powder, dried oregano, crushed, cumin (to taste), black beans, well rinsed, drained , and dried on paper towels, mango, cut into small dice, jalapeno pepper, seeded and finely minced, chopped fresh cilantro (to garnish ), seeded and diced fresh tomato (to garnish ), tortilla chips, for dipping

crushed pineapple with juice, drained, plain fat-free yogurt, apple cider vinegar, garlic salt, pepper, low calorie sweetener, head cabbage, shredded, carrots, grated

catfish fillets, low-fat margarine, green pepper, chopped, onions, chopped, chopped almonds (optional), fresh breadcrumb, oregano, fresh lime juice, coriander or 1 tbsp parsley (chopped), salt, water, garlic, crushed, bay leaf, red pepper flakes, lime peel

jerk seasoning, olive oil, garlic, chopped, brown sugar, orange juice, soy sauce, low sodium, grouper fillets

curry powder, sweet paprika, allspice, ground cumin, ground ginger, cayenne, flaked sea salt, boneless skinless chicken breasts, plastic wrap, olive oil flavored cooking spray, fresh pineapple rings, low-fat yogurt, diced cucumbers, lemon , juice of, chopped coriander

extra virgin olive oil, lean ground turkey, garlic clove, minced, black beans, drained and rinsed, diced sweet potatoes, drained, diced tomatoes with green pepper and onion, fat-free low-sodium chicken broth, peach juice, chili seasoning mix, cinnamon, jalapeno

chicken breast tenders, salt, ground red pepper, cooking oil, sweet potato, peeled , halved lengthwise, and thinly sliced, banana pepper, seeded and chopped, unsweetened pineapple juice, cornstarch, unripe bananas , quartered lengthwise and cut into 3/4-inch pieces, hot cooked quick-cooking brown rice

uncooked penne pasta, olive oil or 1 tsp vegetable oil, fully cooked low-fat turkey kielbasa or 1/2 lb of , cut into 1/2 inch pieces, green bell pepper, sliced, onion, sliced, all-purpose flour, chopped fresh cilantro, mangoes or 1 peach, cut into 1/2 inch pieces, no-salt-added whole tomatoes, undrained

oil, boneless skinless chicken breast halves, washed sliced in 1/2-inch strips (24oz raw weight), garlic cloves, minced, onion, chopped, peach chutney (fruit sweetened) or 1/4 cup apricot chutney (fruit sweetened), thyme, curry powder, cinnamon, nutmeg, dry mustard, low sodium chicken broth, dry white wine, coconut flavoring

water, uncooked quick-cooking brown rice (such as uncle ben s whole grain boil in bag brown rice; use 1 bag), flaked sweetened coconut, canned red beans, rinsed and drained, salt, ground allspice, dried thyme, cayenne pepper, skinless mahi mahi fillets, cut into 4 pieces, olive oil, mango chutney, bananas, peeled and chopped, scallion, finely chopped, chopped fresh cilantro

chicken breasts, boneless, skinless, caribbean jerk marinade (i use kc masterpiece), red potatoes, washed, thinly sliced with the skin on, onion, sliced into rings, garlic, minced to taste, diced tomatoes with jalapenos, caribbean jerk marinade, divided, red pepper flakes , to taste (optional), splash pickapeppa sauce (optional)

banana, peeled and sliced 1/2-inch thick, mahi mahi fillets, cut into 2-inch pieces, mango , slices, low sodium chicken broth, pineapple juice, coconut milk, salt, fresh ground black pepper, grain rice, cooked, watercress, fresh, to garnish (optional)