Jerk Vegetable Skewers With Rice and Peas!

Healthy Recipes

Serves: 4-6
Prep & cooking time: 60-80 minutes

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamin C, protein, fibre, calcium, iron, magnesium, potassium, phosphorus, zinc and is low in salt and saturated fats!

Rice and peassss anyone?? Or should we say rice and kidney beans?! In the Caribbean and some parts of the U.S.A, kidney beans are refereed to as peas; for most people, the word peas evokes the image of ‘little green garden peas’!

…So here’s us trying to adapt a Jamaican vibe with jerk seasoning, vegetables and of course, plenty of rice!

Our rice and peas (although not 100% authentic) is significantly lower in saturated fats than original versions that use tinned coconut milk! Our milk acts as more of a ‘flavouring’ than whole ingredient; it makes a ‘perfumey’ and creamy rice that has an enjoyable taste… without the added calories! Our marinade is pretty tasty too! As we have recommended (see below!), try using it as a marinade or as a ‘rawish’ sauce!

 

Quick facts:

  • This recipe provides you with approximately 6 portions of fruit/vegetables/serving(*based on 4 servings) towards your 5-A-Day!
  • Our milk provides approximately 0.9g of saturated fat/100ml vs. 15g/100ml from tinned (full fat) coconut milk.
  • Kidney beans can be a good source of protein, fibre, calcium and iron (among other nutrients!) for those adapting a plant-based lifestyle.  
  • Rice and peas is a great example of protein combining! Check out our previous article for more details and great advice on plant-based proteins!

 

 

 

Ingredients:

 

 

Directions:

 

 

Place the ginger, shallot, garlic, chillies, spring onion, lime zest and juice, pineapple juice, soya sauce, allspice and oil into a food processor.

 

 

Blend until a chunky paste is achieved.

 

 

Remove and transfer it into a shallow bowl.

 

 

Dip and coat the skewers into the marinade; use a pastry brush to help spread it evenly.

NB: Alternatively- spray the skewers with some low- fat cooking oil and roast them; pour over the marinade when serving as a ‘rawish’ type of sauce instead!

 

 

Transfer the marinaded skewers back onto the baking tray.

 

 

Continue this step until all of the skewers have been marinaded. Lightly spray them with some low-fat cooking oil (if desired).

 

 

Place the pineapple over the skewers.

 

 

Meanwhile, peel and chop the onion. Rinse and drain the rice. Drain and rinse the beans.

 

 

Place the baking tray into the oven. Roast for approximately 20-30 minutes or until softened and lightly browned. Remove.

Finished! We roasted ours for 25 minutes. 🙂

 

 

In the meantime, place a large, non-stick saucepan over a medium-low heat. Spray it with some low-fat cooking oil.

 

 

Add the onion. Gently fry for 1-2 minutes or until softened.

 

 

Add the rice. Stir to combine.

 

 

Add the milk and water. Stir together. Cover with a lid. Bring to the boil.

 

 

Add the beans, thyme and garlic powder. Season it with some salt and black pepper to taste. Stir to combine. Reduce to a simmer.

 

 

Cover with a lid. Cook for 15-25 minutes or until the rice is cooked. Remove.

 

 

Serve immediately. Ladle the rice onto a serving plate. Top with the skewers and pineapple.

 

 

Enjoy the great flavours and a full belly!

 

 

Refrigerate any leftovers in a resealable container (ideally within an hour after cooking); reheat and consume within 1-2 days.

NB: When reheating, always check to make sure the rice is steaming hot all the way through and do not reheat the rice more than once. 

Advertisements

________________________________________________

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s