Caribbean Chicken with Black Beans, Sweet Potato, and Lime

Preparation time: 10 minutes	4 servings
Cooking time: 12 minutes	289 calories per serving, 13% from fat
RealAge effect if eaten 12 times a year:	RealAge-effect ingredients:
Substituting protein for aging fat and cholesterol helps you become 4.2 days younger.	Olive oil, onion, sweet potato, chicken, beans, (healthy fat, protein, carotenoids, fiber, potassium, folate, niacin)

ingredients

2 teaspoons canola or olive oil

1 medium white onion, chopped

1 medium sweet potato (8 ounces), unpeeled, diced (½-inch chunks)

4 teaspoons Caribbean jerk seasonings, such as McCormick brand

1 cup low-salt chicken broth

2 bay leaves (optional)

4 (4-ounce) skinless, boneless chicken breast halves

Cooking oil spray

1 can (15 to 16 ounces) black beans, rinsed and drained

¼ teaspoon salt

1 lime

Optional condiments: Pickapeppa Sauce (see Tips), mango chutney, plain yogurt, chopped cilantro

preparation

Heat a large, deep skillet over medium-high heat. Add oil, then onion. Cook 5 minutes, stirring frequently. Stir in sweet potato. Sprinkle 2 teaspoons of the seasonings over vegetables; cook 1 minute. Add broth and, if desired, bay leaves; simmer uncovered 10 minutes.

Meanwhile, sprinkle remaining 2 teaspoons seasonings over chicken; coat chicken with cooking oil spray. Grill over medium coals, broil 4 to 5 inches from heat, or cook in a ridged grill pan over medium heat until chicken is just cooked through, 4 to 5 minutes per side.

Stir black beans and salt into the sweet potato mixture. Finely shred or zest enough lime peel to measure ½ teaspoon; stir into bean mixture. Cut lime into four quarters; set aside. Continue cooking bean mixture 4 to 5 minutes or until sweet potato is tender. If bay leaves have been used, discard them. Transfer bean mixture to four serving plates; top with chicken and serve with lime wedges. Top chicken with condiments as desired.

substitutions: Blackened seasoning mix may replace the Caribbean jerk seasoning mix; ½ teaspoon Old Bay seasoning may replace bay leaves.

tips: Pickapeppa Sauce, a mild, sweet brown sauce from Jamaica, may be found in the condiment section of your supermarket.

Adding the black beans at the end of cooking keeps the onion from darkening. Also, the beans pick up just enough seasoning from the stock and the lime to become more flavorful.

nutritional analysis

Total fat (g) 4.3	Sodium (mg) 836	Vitamin A (RE) 1269
Fat calories (kc) 39	Calcium (mg) 75	Beta-carotene (RE) 7424
Cholesterol (mg) 96	Magnesium (mg) 124	Vitamin C (mg) 21
Saturated fat (g) 0.4	Zinc (mg) 2.7	Vitamin E (mg) 3.4
Polyunsaturated fat (g) 1.3	Selenium (mcg) 34	Thiamin B1 (mg) 0.4
Monounsaturated fat (g) 2.6	Potassium (mg) 978	Riboflavin B2 (mg) 0.3
Fiber (g) 6.8	Flavonoids (mg) 1.0	Niacin B3 (mg) 16
Carbohydrates (g) 44	Lycopene (mg) 0	Vitamin B6 (mg) 0.88
Sugar (g) 7.2	Fish (oz) 0	Folic acid (mcg) 188
Protein (g) 46	Nuts (oz) 0	Vitamin B12 (mcg) 0.4