Caribbean Sweet Potatoes and Black Beans+

Yield: 5 servings (serving size: 1 cup sweet potato mixture and 1/2 cup rice)

8 points

1 (5-ounce) package yellow rice mix
3 (4-ounce) links hot Italian turkey sausage (subbed with a spicy chicken sausage)
2 teaspoons butter or stick margarine
1/2 cup thinly sliced onion
1 garlic clove, minced
2 cups Maple Glazed Sweet Potatoes (below)
1 cup fat-free, less-sodium chicken broth
1/2 teaspoon ground cumin
1/8 teaspoon ground red pepper
1/8 teaspoon ground cinnamon
3/4 cup sliced green onions
1 (15-ounce) can black beans, rinsed and drained

Remove seasoning packet from rice mix; discard. Cook rice according to package directions, omitting fat. Keep warm.

Crumble the sausage into a large nonstick skillet, and stir over medium-high heat until browned (about 8 minutes). Drain sausage, and set aside.

Melt the butter in pan over medium-high heat. Add thinly sliced onion and garlic, and sauté for 3 minutes. Stir in the Maple-Glazed Sweet Potatoes and the next 4 ingredients (potatoes through cinnamon), and reduce heat to medium. Cover and cook for 10 minutes. Stir in sausage, green onions, and beans; cover and cook 3 minutes or until thoroughly heated. Serve over rice.


CALORIES 406 (22% from fat); FAT 9.8g (sat 3.9g,mono 4.2g,poly 1.4g); IRON 3.3mg; CHOLESTEROL 62mg; CALCIUM 52mg; CARBOHYDRATE 60.1g; SODIUM 637mg; PROTEIN 20.2g; FIBER 5.4g

Maple-Glazed Sweet Potatoes
(I didn’t use the lemon as directed – just added a little lemon juice)

Yield: 12 servings (serving size: 1/2 cup)

8 cups (1-inch) cubed peeled sweet potato (about 3 pounds)
4 cups water
1/4 cup lemon sections (about 1 large lemon)
1/4 cup packed dark brown sugar
3 tablespoons maple syrup
2 tablespoons butter or stick margarine
1/2 teaspoon ground cinnamon
1/8 teaspoon ground red pepper
Dash of salt

Combine first 3 ingredients in a large saucepan; bring to boil. Cook 20 minutes or until tender, stirring occasionally. Remove sweet potatoes from pan with a slotted spoon, reserving cooking liquid. Bring cooking liquid to a boil; cook until reduced to 1/3 cup (about 12 minutes). Stir in sugar and remaining ingredients. Stir in sweet potatoes; cook 2 minutes or until thoroughly heated.

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