Modified Caribbean Rice and Peas

Modified Caribbean Rice and Peas

Preparation time: 10

Cooking time: 60

Number of servings: 8-9

Ingredients

  • 1 Tin of kidney beans in water
  • 220g drained weight
  • 6 Spring onions
  • 150g Basmati rice
  • 1 Medium onion, chopped
  • Half teaspoon of salt
  • 3 Teaspoons reduced fat coconut milk
  • 1 clove garlic, chopped 2.5 to 3 cups of water 4 Sprays of olive oil

Method

  1. Empty kidney beans into a colander and rinse with tap water.
  2. Warm a lidded cooking pot at low heat and spray with 4 sprays of olive oil spray.
  3. Add onions, garlic, spring onions and fry for 2 minutes or until fragrant.
  4. Stir in the rice for 2 minutes, then pour in the kidney beans and reduced fat coconut milk.
  5. Add water and stir with wooden ladle for 1 minute.
  6. Bring to boil on high 3- 4minutes, cover the pot with lid and leave to simmer for 20-25 minutes or until the water has been absorbed and rice is fluffy.
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Equipment

  • Kitchen Hob
  • x1 Colander
  • x1 Lidded cooking pot
  • x1 Wooden Spoon (or other stirring utensil)
  • x1 Chopping board
  • x1 Knife
  • x1 Teaspoon / teaspoon measurer
  • x1 Weighing scales
  • x1 Cup measurer

Nutritional Information

Energy (kcal / kJ): 71kcal / 300kj
Total Fat (g): 0.5
of which saturated fatty acids (g): 0.1
Carbohydrates (g): 414
of which sugars: 1.1
Dietary fibre (g): 1.6
Protein (g): 2.6
Salt (g): 0.21

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