Sassy Jamaican-style beans and rice makes for a quick and easy weekday or weekend meal.

Jamaican Beans and Rice

1/2 cup chopped onion
1/2 cup chopped red or green pepper
1 teaspoon minced garlic
1/2 small jalapeño chili, veins and seeds discarded, minced
1 1/4 teaspoons dried thyme leaves
1/4 teaspoon ground allspice
1 tablespoon vegetable oil
1 (14 1/2-ounce) can fat-free reduced-sodium vegetable broth
2 cans (15-ounce) cans red or black beans, rinsed, drained (3 cups cooked)
2 cups cubed peeled sweet potatoes (1/2-inch cubes)
3 tablespoons lime juice

1. Sauté onion, pepper, garlic, jalapeño, thyme, and allspice in oil in medium saucepan 3 to 4 minutes.
2. Add vegetable broth, beans and sweet potatoes to saucepan; heat to boiling. Reduce heat and simmer, uncovered, until sweet potatoes are tender, 10 to 15 minutes. Stir in lime juice. Serve over rice.

Makes 4 servings (about 1 cup each).

Tip: Frozen onion and green pepper, and prepared garlic can be used. Recipe can be prepared 1 to 2 days in advance; refrigerate, covered.

Nutrient Information Per serving: Calories 392; Fat 4g; % Calories from Fat 8; Carbohydrate 74g; Folate 210mcg; Sodium 547mg; Protein 18g; Dietary Fiber 7g; Cholesterol 0mg

Recipe provided courtesy of The Bean Education & Awareness Network.