BLACK BEANS WITH CALABAZA SQUASH
This Black Beans & Calabaza Squash is a game changer! You will never make it any other way. A classic side gets smoother and more flavorful than ever. 100% vegan, gluten-free and dairy-free. Yummy, hearty and healthy. Enjoy it with regular or cauliflower rice!
Provided by Absolutely Flavorful
Categories Side Dish
Time 55m
Number Of Ingredients 10
Steps:
- Preheat oven to 400F
- Remove seeds and strings from the core of the Calabaza
- Place Calabaza on middle rack without a pan, so it roasts fast and evenly for 20 minutes
- Poke Calabaza with a long-tined fork after 10 minutes (halfway) to check for doneness
- When the fork goes through with not too much resistance (usually after 20 minutes of roasting), remove Calabaza and let it cool off a little before peeling and dicing it.
- Place a saucepan on medium-high heat and add the olive oil when warm
- Add in onions and garlic. Saute for 3-5 minutes
- Add celery, peppers, and calabaza. Stir and saute for a couple of minutes
- Add the Black Beans
- Add a pinch of salt and half the fresh cilantro (reserve the other half for garnish)
- Cover with a lid and let simmer for 25 minutes
- Remove from the heat and transfer to a serving bowl
Nutrition Facts : Calories 180 kcal, ServingSize 1 cup, Carbohydrate 28 g, Protein 8 g, Fat 3 g, SaturatedFat 1 g, Sodium 130 mg, Fiber 8 g, Sugar 2 g
SQUASH-BLACK BEAN CHILI
Provided by Food Network Kitchen
Time 1h10m
Yield 6 to 8 servings
Number Of Ingredients 19
Steps:
- Heat the olive oil in a large Dutch oven or pot over medium-high heat. Add the onion and bell peppers, season with salt and cook, stirring occasionally, until the vegetables are tender and lightly browned, about 10 minutes. Add the garlic and cook 1 minute. Add the chile powders, cumin, coriander, oregano and tomato paste. Cook, stirring, until the vegetables are coated in the spice mixture, about 2 minutes, adding a splash of water if the mixture is dry.
- Add 2 cups water, the tomatoes, beans, bay leaves and 1 teaspoon salt to the pot. Bring to a boil, then reduce the heat to a simmer and stir in the squash and rutabaga. Partially cover and cook, stirring occasionally, until the vegetables are tender and the chili is slightly thickened, 30 to 40 minutes. (Add up to 1/2 cup water if the chili gets too thick.) Remove the bay leaves and season with salt. Serve with assorted toppings and cornbread.
CARIBBEAN CRUNCH SQUASH
Add something distinctive to your family's Caribbean night! Serve squash flavored with peach, coconut, ginger and spice - baked into a crunchy side dish!
Provided by Betty Crocker Kitchens
Categories Side Dish
Time 1h15m
Yield 4
Number Of Ingredients 8
Steps:
- Heat oven to 350°F. Cut squash into quarters; remove seeds and fibers. In ungreased 13x9-inch pan, place squash, cut sides up.
- In small bowl, mix butter and preserves. Brush about half of preserves mixture over cut sides of squash pieces. In another small bowl, mix remaining ingredients; sprinkle over squash. Drizzle with remaining preserves mixture.
- Bake uncovered 45 to 60 minutes or until tender.
Nutrition Facts : Calories 180, Carbohydrate 24 g, Cholesterol 15 mg, Fat 1 1/2, Fiber 5 g, Protein 2 g, SaturatedFat 4 g, ServingSize 1 Serving, Sodium 65 mg, Sugar 13 g, TransFat 0 g
CARIBBEAN BLACK BEANS WITH RICE
Add something citrusy to your family's dinner! Serve black beans cooked with papaya over rice - perfect for Island cuisine.
Provided by By Betty Crocker Kitchens
Categories Entree
Time 1h10m
Yield 5
Number Of Ingredients 12
Steps:
- In 2-quart saucepan, heat water and beans to boiling. Boil uncovered 2 minutes; reduce heat. Cover and simmer about 45 minutes, stirring occasionally, until beans are tender; drain.
- In 10-inch skillet, heat oil over medium heat. Cook remaining ingredients except rice in oil about 5 minutes, stirring occasionally, until bell pepper is crisp-tender. Stir in beans. Cook about 5 minutes or until hot. Serve with rice.
Nutrition Facts : Calories 450, Carbohydrate 89 g, Cholesterol 0 mg, Fiber 14 g, Protein 17 g, SaturatedFat 1/2 g, ServingSize 1 Serving, Sodium 10 mg, Sugar 12 g, TransFat 0 g
CARIBBEAN BLACK BEANS
Easy and flavorful! Excellent side dish for spicy dishes like jerk chicken or Puerco Pibil! Serve with mango salsa for a delicious combination.
Provided by CheCheCherie
Categories Black Beans
Time 25m
Yield 5 serving(s)
Number Of Ingredients 9
Steps:
- Sauté the onions and garlic in olive oil until barely soft.
- Add the spices and sauté until very soft.
- Stir in the beans and orange juice and sauté for about 15 minutes, stirring occasionally to prevent burning.
- Mash a few of the beans with a fork or the back of a spoon. Add salt and pepper to taste.
- Adjust the consistency to your liking by adding orange juice or mashing more beans. You can also blend the beans with additional orange juice to make an excellent bean dip!
Nutrition Facts : Calories 286.3, Fat 6.4, SaturatedFat 1, Sodium 4, Carbohydrate 44.6, Fiber 14.2, Sugar 4.6, Protein 14.5
CARIBBEAN BLACK BEANS WITH SQUASH
Time 20m
Number Of Ingredients 8
Steps:
- 1. Place rice and water in a 2-quart microwave-safe dish. Cover and cook 12 minutes on high. 2. Meanwhile, mix together beans, waster, and salt in a large saucepan and place over medium-high heat. Do not drain or rinse beans. 3. Meanwhile, peel, seed and cut squash into chunks. Place in a food processor and pulse a few times to create pieces slightly larger than the beans. Add squash to beans and simmer 8 minutes or until squash is tender. 4. Stir into bean mixture and serve over rice. Serve fruit on the side.
Nutrition Facts : Nutritional Facts Serves
CARIBBEAN CHICKEN AND BLACK BEANS
Originally from Shape magazine and adapted to suit my tastes and simplify the preparation. This is healthy and comforting with a pleasing, but approachable combination of spices that even picky eaters will enjoy. Though full of flavor this is not spicy hot, so feel free to adjust to your own tastes. A word of caution, this makes 6 perfect portions for my weight watching lifestyle but if you have hungry eaters at your table, it may only serve 4 or 5.
Provided by justcallmetoni
Categories Chicken Breast
Time 42m
Yield 6 serving(s)
Number Of Ingredients 16
Steps:
- Coat a skillet with nonstick cooking spray. Sprinkle pepper on chicken and cook in skillet over medium heat for 3-5 minutes, so that the surfaces have a nice brown color and are no longer opaque. Remove the chicken to a plate and return the pan to heat.
- In the same skillet, heat olive oil. Add onion . If the pan become dry, add 2 tablespoons of broth to skillet. Cook for 5-6 minutes or until onion is soft, stirring frequently. In the last minute of cooking, add the garlic.
- Add tomato sauce, remaining broth and rum to skillet and mix well. Add green and/or red pepper, reserved chicken and seasonings. Bring to a boil. Reduce heat and simmer, uncovered, 15 min or until chicken is tender and liquid has thickened.
- Stir in beans and heat another 2-3 minutes Place rice on large platter and top with chicken and bean mix.
Nutrition Facts : Calories 381.3, Fat 4.1, SaturatedFat 0.8, Cholesterol 43.9, Sodium 334.4, Carbohydrate 53.1, Fiber 9.7, Sugar 2.9, Protein 27.6
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