Jamaican Beans And Rice

1. Boil stock over high heat add rice and stir.

2. Immediately lower heat.

3. Cover and simmer 20 minutes or until rice is tender and liquid is absorbed.

4. Remove from heat and set aside.

5. Heat oil in heavy non-stick skillet over medium heat.

6. Saute capsicum and garlic 2 minutes.

7. Stir in next three ingredients.

8. Reduce heat to low, cover and simmer 5 minutes.

9. Stir in rice and coriander and serve.

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Nutrient	Quantity
Total fats	22.9487 g
Protein	28.8681 g
Carbohydrates	123.2743 g
Energy	806.6237 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.6628 g
Water	578.8994 g
Aspartic acid	2.3618 g
Calcium, Ca	104.2927 mg
Lutein + zeaxanthin	21.46 g
Fiber, total dietary	1.7853 g
Fatty acids, total saturated 22:0	0.0218 g
Carotene, beta	78.9 g
Niacin	18.3584 mg
Vitamin A, RAE	9.94 g
Arginine	1.3996 g
Riboflavin	1.0319 mg
Tocopherol, beta	0.0186 mg
Fatty acids, total saturated 20:1	0.0653 g
Glutamic acid	3.1738 g
Stigmasterol	0.06 mg
Sodium, Na	482.8939 mg
Fatty acids, total saturated 16:1 undifferentiated	0.4991 g
Total lipid (fat)	22.9487 g
Manganese, Mn	1.961 mg
Fructose	0.0247 g
Proline	0.8854 g
Fatty acids, total saturated 16:0	3.0922 g
Sucrose	0.0987 g
Choline, total	38.2919 mg
Sugars, total	5.2874 g
Serine	1.0918 g
Fatty acids, total saturated 10:0	0.0001 g
Fatty acids, total saturated 18:0	0.5484 g
Vitamin B-6	0.7091 mg
Selenium, Se	28.263 g
Ash	4.307 g
Fatty acids, total saturated 18:1 undifferentiated	13.9396 g
Pantothenic acid	2.313 mg
Phenylalanine	1.0657 g
Beta-sitosterol	0.04 mg
Copper, Cu	0.906 mg
Betaine	0.0169 mg
Thiamin	1.8564 mg
Retinol	3.2 g
Methionine	0.3332 g
Iron, Fe	8.4586 mg
Carbohydrate, by difference	123.2743 g
Phosphorus, P	341.0383 mg
Folate, total	465.0786 g
Tocopherol, gamma	0.1401 mg
Alanine	0.9973 g
Cholesterol	9.6 mg
Valine	1.1499 g
Fatty acids, total saturated 18:2 undifferentiated	2.7899 g
Glycine	0.81 g
Carotene, alpha	0.72 g
Glucose (dextrose)	0.0247 g
Fatty acids, total saturated 14:0	0.0305 g
Zinc, Zn	2.9768 mg
Isoleucine	0.906 g
Fatty acids, total polyunsaturated	3.4528 g
Fatty acids, total polyunsaturated 17:1	0.0211 g
Leucine	1.578 g
Vitamin A, IU	150.6172 IU
Folate, DFE	657.4786 g
Tryptophan	0.2278 g
Vitamin C, total ascorbic acid	109.8106 mg
Phytosterols	37.3938 mg
Folic acid	275.0333 g
Fatty acids, total saturated 20:0	0.0699 g
Tyrosine	0.6956 g
Vitamin K (phylloquinone)	17.2241 g
Fatty acids, total saturated	3.7835 g
Histidine	0.5395 g
Fatty acids, total monounsaturated	14.5425 g
Threonine	0.8094 g
Folate, food	190.0453 g
Fatty acids, total polyunsaturated 17:0	0.0037 g
Cryptoxanthin, beta	4.04 g
Vitamin E (alpha-tocopherol)	2.7081 mg
Magnesium, Mg	103.7333 mg
Lysine	0.9939 g
Potassium, K	1028.6422 mg
Cystine	0.3164 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Garlic	2 cloves	8.94	1.9836	0.03
Olive oil	1.25 1/4	149.175	0	16.875
Green capsicum	1	0	0	0
Coriander	2 tablespoons	0.46	0.0734	0.0104
white vinegar	1 tablespoon	2.682	0.006	0
white rice	0.66 cup	450.1667	98.605	0.814
chicken stock	1.33 cups	115.2	11.296	3.84
pepper sauce	0 teaspoon	0	0	0
kidney bean	1 can	80	11.3103	1.3793