Caribbean Rice

A great side dish for roasts.
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1 1/4 cups fat-free, less-sodium chicken broth
1 cup light coconut milk
1 cup long-grain rice
1 teaspoon olive oil
1 cup chopped onion
1 3/4 cups cubed peeled butternut squash
1/2 teaspoon chopped fresh or 1/8 teaspoon dried thyme
1/2 teaspoon salt
1/2 teaspoon ground turmeric
1/4 teaspoon freshly ground black pepper
1 (15-ounce) can black beans, rinsed and drained
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1. Bring broth and coconut milk to a boil in a medium saucepan over medium-high heat.

2. Add rice.

3. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed.

4. Remove from heat; keep warm.

5. Heat oil in a large nonstick skillet over medium-high heat.

6. Add onion; sauté 5 minutes.

7. Reduce heat to medium. Add squash; cook 8 minutes or until tender, stirring occasionally.

8. Stir in thyme and remaining ingredients; cook 3 minutes or until thoroughly heated, stirring occasionally.

9. Add rice to squash mixture, stirring to combine.

Serves 6

Nutritional Facts: Calories 186, Fat 3g, Protein 5g, Carbs 37g, Fiber 3g

Caribbean Pot Roast

I got a new recipe book that we're loving. This one is very flavorful. Great served with Caribbean rice.
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2 medium sweet potatoes, cubed
2 large carrots, sliced
1/2 cup chopped celery
1 boneless beef chuck roast (2-2 1/2 lbs.)
1 Tbsp canola oil
1 large onion, chopped
2 garlic cloves, minced
1 Tbsp flour
1 Tbsp sugar
1 Tbsp brown sugar
1 tsp ground cumin
3/4 tsp salt
 3/4 tsp ground coriander
3/4 tsp chili powder
1/2 tsp dried oregano
1/8 tsp ground cinnamon
3/4 tsp grated orange peel
3/4 tsp baking cocoa
1 can (15oz) tomato sauce
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1. Place potatoes, carrots, and celery in a 5 qt slow cooker. In a large skillet, brown meat in oil on all sides. Transfer meat to slow cooker.

2. In the same skillet, saute onion in drippings until tender. Add garlic; cook 1 minute more. Combine the flour, sugar, brown sugar, seasonings, orange peel, and cocoa. Stir in tomato sauce; add to skillet and heat through. Pour over beef.

3. Cover and cook on low for 6-8 hours or until beef and vegetables are tender.

Serves 10

Nutritional facts: 3 oz cooked beef with 1/2 cup vegetables equals 278 calories, 12 g fat, 16 g carbs, 3 g fiber, 25 g protein.