Caribbean Chicken with Black Beans, Sweet Potato & Lime
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Calories: 289 per serving
Percent from Fat: 13%
Food as MedicineSM Ingredient: Sweet Potato
Food as MedicineSM TipSweet potatoes help lower insulin resistance and stabilize blood sugar levels. They are also a great source of manganese, copper, fiber, potassium and iron. The beta-carotene in sweet potatoes is linked to preventing heart disease, cataracts, strokes and many cancers.
Culinary Taste TipNever refrigerate uncooked sweet potatoes. The cold dulls their taste.
Culinary Technique TipA peeled sweet potato will darken (oxidize!) in the air, so cook or cover immediately.
Ingredients2 teaspoons canola or olive oil
1 medium white onion, chopped
1 medium sweet potato (8 ounces), unpeeled, diced (1/2-inch chunks)
4 teaspoons Caribbean jerk seasonings, such as McCormick brand
1 cup low-salt chicken broth
2 bay leaves (optional)
4 (4-ounce) skinless, boneless chicken breast halves
Cooking oil spray
1 can (15 to 16 ounces) black beans, rinsed and drained
One-quarter teaspoon salt
Optional condiments: Pickapeppa Sauce (see Tips), mango chutney, plain yogurt, chopped cilantro
PreparationHeat a large, deep skillet over medium-high heat. Add oil, then onion. Cook 5 minutes, stirring frequently. Stir in sweet potato. Sprinkle 2 teaspoons of the seasonings over vegetables; cook 1 minute. Add broth and, if desired, bay leaves; simmer uncovered 10 minutes. Meanwhile, sprinkle remaining 2 teaspoons seasonings over chicken; coat chicken with cooking oil spray. Grill over medium coals, broil 4 to 5 inches from heat, or cook in a ridged grill pan over medium heat until chicken is just cooked through, 4 to 5 minutes per side. Stir black beans and salt into the sweet potato mixture. Finely shred or zest enough lime peel to measure one-half teaspoon; stir into bean mixture. Cut lime into four quarters; set aside. Continue cooking bean mixture 4 to 5 minutes or until sweet potato is tender. If bay leaves have been used, discard them. Transfer bean mixture to four serving plates; top with chicken and serve with lime wedges. Top chicken with condiments as desired.
SubstitutionsBlackened seasoning mix may replace the Caribbean jerk seasoning mix; ½ teaspoon Old Bay seasoning may replace bay leaves.
Nutritional AnalysisTotal fat (g) 4.3; Fat calories (kc) 39; Cholesterol (mg) 96; Saturated fat (g) 0.4; Polyunsaturated fat (g) 1.3; Monounsaturated fat (g) 2.6; Fiber (g) 6.8; Carbohydrates (g) 44; Sugar(g) 7.2; Protein (g) 46; Sodium (mg) 836; Calcium (mg) 75; Magnesium (mg) 124; Zinc (mg) 2.7; Selenium (mcg) 34; Potassium (mg) 978; Flavonoids (mg) 1.0; Lycopene (mg) 0; Fish (oz) 0; Nuts (oz) 0; Vitamin A (RE) 1269; Beta-carotene (RE) 7424; Vitamin C (mg) 21; Vitamin E (mg) 3.4; Thiamin B1 (mg) 0.4; Riboflavin B2 (mg) 0.3; Niacin B3 (mg) 16; Vitamin B6 (mg) .88; Folic acid (mcg) 188; Vitamin B12 (mcg) 0.4
Comments on Caribbean Chicken with Black Beans, Sweet Potato & Lime
This is one of my husband's and my favorites!
This was so easy and tasty! My family loved it!
I'm allergic to mango. Can you suggest another fruit?
I'm new to this site. What did guys find Were good toppings?
this sounds really good to me - have to get the jerk sesoning - will let you know how it turns out
Add a Comment