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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"There is something fresh and crisp about the first hours of a Caribbean day, a happy anticipation that something is about to happen, maybe just up the street or around the next corner."
-Hunter S. Thompson, Journalist

The refrigerator light goes on...

I had this rice on a recent trip to the Caribbean and it was delicious. The tomato gives the rice a sweetness with a little bit of tart and the lime is fresh and bright. It all comes together with a creamy mouthfeel and happily accompanies everything from curries to jerk shrimp or chicken.

This recipe makes a LOT of rice. You can make this in half size batches and the leftover canned tomato and black beans will freeze well for other recipes.

Brown Rice

Brown rice is the more natural form of rice because it hasn't had the outer bran layer stripped away. The bran layer is high in fiber and other nutrients but it is the lovely nutty flavor and chewier texture that makes brown rice so appealing. I especially like to use brown rice in Mexican and Southwestern recipes.

I think that it works well in certain soups because of the savory nut-like flavor it adds. You can use an equal amount of white rice. The brown rice will need to cook longer so the bran layer is cooked well enough that it will not make the soup grainy. As with white rice shorter grain rice will have a higher starch content and make for a creamier, sticky rice than longer grain rice.

1/4 cup uncooked brown rice = 170 calories, 1g fat, 0g sat fat, 0.5g mono fat, 4g protein, 36g carbohydrates, 3mg sodium, 0mg cholesterol


 

Caribbean Rice



Servings = 10 | Serving size =about 1 cup

Cooking Time = 60 Minutes

This recipe can be multiplied by 2.

This recipe can be divisible by 2.

You can multiply this rice but it will make a LOT of rice and you will need a very large pan. It does, however, make great leftovers. Reheat gently.

2 tsp olive oil
1 small red onion (diced)
1 small red bell pepper (diced)
2 cups brown rice
2 cups low-sodium chicken stock
6 cups water
1 tsp salt
fresh ground black pepper (to taste)
1 15 ounce can no salt added diced tomatoes
1/2 lime (juiced)
1 15 ounce can no salt added black beans (drained and rinsed)

Place the oil in a large sauce pan over medium high heat.

Add the onion and cook, stirring frequently, for about 3 minutes.

Add the red bell pepper and cook for another 3 minutes. Stir frequently.

Add the brown rice. Stir well.

Add the chicken stock, water, salt, pepper and tomatoes.

Stir well.

Cover partially and adjust the heat until the rice is simmering.

Cook for about 30 minutes and add the lime juice and black beans.

Stir and let cook another 10 or 15 minutes until the water is completely evaporated.

Cover and let stand about 3 minutes before serving.

Nutrition Facts

Serving size = about 1 cup

Servings = 10

.

Amount Per Serving

Calories 195 Calories from Fat 20
  % Daily Value
Total Fat 2g 3%
    Saturated Fat <1g 1%
    Monounsaturated Fat 1g  
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 292mg 11%
Total Carbohydrates 38g 12%
    Dietary Fiber 2g 11%
    Sugars 1g  
Protein 5g  
Vitamin A 6% Vitamin C 25%
Calcium 4% Iron 9%
Vitamin K 4 mcg Potassium 315 mg
Magnesium 73 mg