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St. Kitt’s Vegetable Salad

1 cup chopped tomatoes 1 banana, sliced 1 cup chopped asparagus ½ cup diced celery ¼ cup chopped red onion 1½ cup cooked rice 2 tablespoons reduced-fat sour cream Directions:

Combine tomatoes, asparagus, onion, banana, celery, and rice. Toss mixture with sour cream.

Serve or refrigerate.

Nutrition Facts Servings per Recipe: 6 servings, 1 serving […]

Caribbean Black Bean Soup

2 cups dried black turtle beans, soaked 1 strip bacon, diced 1 cup diced onion 1/2 cup diced celery 1/2 cup diced green pepper 1 tablespoon minced jalapeño chili pepper 2 tablespoons Caribbean jerk seasoning blend freshly ground black pepper 1 clove garlic, minced 6 cups low-sodium canned chicken or vegetable broth salt to taste […]

Caribbean: Pineapple Barbecued Shrimp Skewers

1/4 cup barbecue sauce 1/2 cup pineapple juice 2 tablespoons lime juice 2 tablespoons chopped, fresh cilantro leaves 1 pound large shrimp, peeled and deveined 1 ripe pineapple, peeled, cored and sliced into 2-inch chunks 4 metal or bamboo (soaked in water) skewers

1. In a mixing bowl, combine the barbecue sauce, pineapple juice, lime […]

Caribbean: Green Chili Pilaf

1/2 pound tomatillos, husked, washed and quartered 1 large jalapeño chili pepper, seeded and chopped 1/4 cup coarsley chopped onion 1 cup cilantro, stems and leaves 1 1/2 teaspoons salt 3 poblano chili peppers, roasted, peeled and seeded 4 romaine lettuce leaves 2 green onions 3 cloves garlic, peeled 2 tablespoons olive oil 1 1/2 […]

Caribbean: Grilled Shrimp with Mango Barbecue Sauce

1/2 mango, peeled, pitted and coarsely chopped 1/2 large shallot, peeled and coarsely chopped 1/2 jalapeño pepper, or to taste, seeded 2 tablespoons fresh lime juice 1/2 teaspoon honey salt to taste 1/2 pound medium or large shrimp, peeled and deveined freshly ground black pepper 2 bamboo or metal skewers 1 cup hot, cooked brown […]

Caribbean: Cucumber, Mango and Red Onion Salad

1 medium cucumber, peeled and thinly sliced 1 mango, pitted and cut into large dice 1 red onion, sliced into thin rounds 2 tablespoons lime juice salt to taste 3 tablespoons cilantro

1. Place the cucumber, mango and red onion in a medium bowl. 2. Season to taste with the lime juice and salt.


Caribbean: Pineapple-Papaya Smoothie

Pineapple-Papaya Smoothie

This recipe serves:

1/2 cup orange juice 1/4 cup peeled, cored and cubed pineapple 1/4 cup peeled, seeded and chopped ripe papaya honey to taste 1/2 cup ice

1. Place the juice, fruit and honey in a blender. Blend on high speed for 30 seconds. Add the ice and blend until smooth. […]

Caribbean: Pineapple Smoothie

1/2 cup orange juice 1/2 cup peeled, cored and cubed pineapple 1 teaspoon honey 1/2 cup ice

1. Place the juice, fruit and honey in a blender. Blend on high speed for 30 seconds. Add the ice and blend until smooth. Serving Size: about 1 cup

Number of Servings: 1

Per Serving

Calories 126 Carbohydrate […]

Caribbean: Jamaican Jerk Chicken Sandwiches

For the jerk chicken: 1/2 teaspoon olive oil 1 small skinless, boneless chicken breast, about 3-4 ounces salt to taste freshly ground black pepper 1 tablespoon jerk sauce For the sandwich: 2 tablespoons cream cheese, low-fat whipped 2 teaspoons minced, sweet onion 1 large whole grain sandwich bun 1 large lettuce leaf (green leaf, bibb […]

Caribbean: Susan Spicer’s Jambalaya

Susan Spicer’s Jambalaya

This recipe serves:

6 ounces Andouille or smoked sausage, cut into 1/2″ pieces 1 teaspoon peanut oil 6 ounces boneless chicken breast or thigh, cut into 1/2″ strips 1 small white onion, chopped 1 1/2 stalks celery, chopped 1 green or red pepper, chopped 2 teaspoons chopped garlic 1 1/3 cups […]