Sunday, January 1, 2017

Jamaican Rice and Peas

s=speed weight loss  
ss=super speed weight 
loss ff= free foods  
sff= super free food

Serves 4


  • 1 400g tin of red kidney beans (s)(ff)
  • 1 medium onion, chopped (s)(sff)
  • 1 spring onion , crushed (s)(sff)
  • 2 cloves garlic, minced (sff)
  • 2 teaspoon dried thyme
  • 200mL low fat coconut milk (Blue Dragon 3.5syn per 100ml)
  • water (or chicken or vegetable (sbroth)
  • 1 scotch bonnet chilli )(s)(sff)
  • 1 cup long grained brown rice (ff)
  • Salt and pepper to taste


Rinse beans and leave to drain.

Heat a large saucepan sprayed with Fry Light. Add onions and garlic and cook, stirring, until soft. Add the thyme, the beans and the coconut milk plus water to make up 4 cupful, and simmer, covered, for ten minutes. 

Add the rice and bring to a boil. Place the chilli on top. Reduce heat and simmer, covered, for 30-40 minutes or until all of the moisture has been absorbed by the rice. Remove the scotch bonnet chilli.

Serve with chicken.


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