Jerk-Seasoned Turkey With Black Beans and Yellow Rice

Jun 06, 2023June 6, 20230 4
Jerk-Seasoned Turkey With Black Beans and Yellow Rice recipe
in Main

Prep

10 min

Cook

40 min

Ready In

50 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

4 teaspoons salt-free jamaican jerk seasoning , divided ( such as Spice Hunter )
1 teaspoon salt , divided
2 turkey tenderloins
4 teaspoons olive oil , divided
cooking spray
4 cups finely chopped onions
1 cup uncooked basmati rice
1/4 teaspoon ground turmeric
2 cups reduced-sodium fat-free chicken broth
2 cups cooked black beans
3 tablespoons chopped fresh cilantro

Nutrision Information

Servings Per Recipe
4
Calories
500
Sugar
4g
Fat
12g
Jerk-Seasoned Turkey With Black Beans and Yellow Rice is a flavorful and hearty dish that combines the delicious taste of jerk seasoning with the comforting texture of rice and beans. This dish is perfect for a weeknight dinner or a gathering with friends and family. The turkey is seasoned with a special blend of spices that will leave your taste buds wanting more, and the black beans and rice complement the turkey perfectly. This dish is sure to satisfy your cravings while also providing you with essential nutrients to keep you feeling full and healthy.

Instructions

1.Preheat the oven to 375°F (190°C).
2.Sprinkle 2 teaspoons of jamaican jerk seasoning and 1/2 teaspoon of salt evenly over turkey tenderloins.
3.Heat 2 teaspoons of olive oil in a large ovenproof skillet over medium-high heat.
4.Add the turkey to the skillet and cook for 6 minutes or until browned.
5.Flip the turkey and place the skillet in the oven.
6.Bake for 10 minutes or until the turkey is cooked through.
7.Remove the turkey from the skillet and let it rest on a cutting board for 5 minutes before slicing.
8.Meanwhile, heat the remaining 2 teaspoons of olive oil in a large nonstick skillet over medium-high heat.
9.Add the onions and cook for 5 minutes or until tender and lightly browned.
10.Stir in the remaining 2 teaspoons of jamaican jerk seasoning, 1/2 teaspoon of salt, and turmeric.
11.Add rice and cook for 1 minute while stirring constantly.
12.Add broth and bring it to a boil.
13.Cover the skillet and simmer for 20 minutes or until the rice is cooked.
14.Stir in the black beans and cook for 2 minutes or until heated through.
15.Remove the skillet from the heat and stir in cilantro.
16.Serve the sliced turkey with the rice and bean mixture.

PROS

This dish is packed with flavorful jerk seasoning and is high in protein and fiber thanks to the turkey and black beans.

It is also low in fat and cholesterol compared to traditional meat dishes.

CONS

The dish may be high in sodium due to the amount of seasoning used.

It may also take some time to prepare with a few steps involved.

HEALTH & BENEFITS

Turkey is a great source of lean protein, which is essential for building and repairing muscle tissues in the body.
It is also relatively low in calories and fat compared to other meats. Black beans are a good source of dietary fiber, which can aid in digestion and help regulate blood sugar levels.
Additionally, they are packed with vitamins and minerals such as iron and potassium.
Jamaican jerk seasoning often contains anti-inflammatory spices such as cinnamon and ginger, which may have beneficial effects on the body.

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