Magpie's Carribean Delight

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 381.5
  • Total Fat: 4.8 g
  • Cholesterol: 35.0 mg
  • Sodium: 193.1 mg
  • Total Carbs: 61.2 g
  • Dietary Fiber: 11.7 g
  • Protein: 23.6 g

View full nutritional breakdown of Magpie's Carribean Delight calories by ingredient
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Introduction

This is my favorite easy meal! I prepare dried black beans and freeze them in cup portions for meals like this. If I am in a pinch I use canned beans, rinsed VERY well to cut back on sodium. I bake the sweet potatoes the night before or else I wrap them in a damp paper towel and microwave them about 3 minutes per each medium potato. You can also use frozen chopped onions to save time or else chop the onions beforehand and store in the fridge.

You may need more or less salt and pepper depending on your preference.

If you exclude the rice, this also makes an excellent empanada filling.
This is my favorite easy meal! I prepare dried black beans and freeze them in cup portions for meals like this. If I am in a pinch I use canned beans, rinsed VERY well to cut back on sodium. I bake the sweet potatoes the night before or else I wrap them in a damp paper towel and microwave them about 3 minutes per each medium potato. You can also use frozen chopped onions to save time or else chop the onions beforehand and store in the fridge.

You may need more or less salt and pepper depending on your preference.

If you exclude the rice, this also makes an excellent empanada filling.

Number of Servings: 4

Ingredients

    Black beans, 2 cups
    Sweet Potato, 2 cups (cubed)
    Brown Rice, cooked, 2 cup
    Olive Oil, 0.5 tbsp
    Salt, 0.25 tsp
    Black pepper, 0.25 tsp
    Onions, 0.25 cup, (chopped)
    Garlic, 2 tsp (minced)
    Pork tenderloin, extra lean, 8 oz sliced into thin strips
    Crushed red pepper flakes to taste (optional)

Directions

Prepare black beans as directed or use canned, rinsed beans.
Put rice on to cook as directed on package.
Bake or microwave sweet potatoes until done (you can also use leftover baked sweet potatoes). Peel and cut sweet potato into cubes. Set aside.
Finely chop onion.
Heat olive oil in a large skillet. Add onion, garlic and pork tenderloin strips. Saute until pork is almost done. Add cubed sweet potato. Sprinkle with the salt and pepper (and red pepper flakes if you are using them). Continue to saute until the onions are translucent and the potatoes are browned. Add black beans to the skillet and stir until beans are heated throughout.
Serve the mixture over rice.

Makes 4 servings. Serving size = approx 1 1/4 cup of potato mixture served over 1/2 cup of rice.

Good additions (not included in calorie count) are: diced avacado, shredded cheddar cheese, low fat sour cream or sliced roasted red peppers.

Number of Servings: 4

Recipe submitted by SparkPeople user MAGPIE_NIGHT.

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