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Jamaican-style Black Bean And Coconut-cornbread Br... Recipe

Jamaican-style Black Bean And Coconut-cornbread Br... Recipe

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Ingredients

Count

Nutrition

489

Calories

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Ingredients:

Serving

30 oz black beans, canned -- (2 cans, 15-oz each)
14 1/2 oz diced tomatoes with green chiles -- juice included (1 can)
1 1/2 cups frozen yellow corn -- thawed
1/2 tsp jerk seasoning -- or more to taste
1/2 tsp salt
freshly ground black pepper -- to taste
1/2 cup all-purpose flour
1/2 cup cornmeal
1 tbsp sugar
1 1/4 tsp baking powder
2/3 cup light coconut milk
2 tbsp extra-virgin olive oil

Directions:

Preheat oven to 350F.
Lightly oil and 8-inch square baking dish and set aside.
In a medium bowl, stir together the beans, tomatoes and their juices, corn, jerk seasoning, 1/4 teaspoon salt, and pepper until well combined.
Transfer to the prepared baking dish.
In another medium bowl, whisk together the flour, cornmeal, sugar, baking powder, and remaining 1/4 teaspoon salt.
Add the coconut milk and oil and stir well to combine.
Spread evenly over the bean mixture.
Bake, uncovered, about 30 minutes, until topping is lightly browned and a toothpick inserted in the center of the topping comes out clean.
Let stand 5 minutes before serving.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	488.89 Kcal (2047 kJ)
Calories from fat	138.5 Kcal
		% Daily Value*
Total Fat	15.39g	24%
Sodium	1688.54mg	70%
Potassium	890.35mg	19%
Total Carbs	75.99g	25%
Sugars	8.2g	33%
Dietary Fiber	15.78g	63%
Protein	14.58g	29%
Vitamin C	7mg	12%
Iron	5.8mg	32%
Calcium	127.5mg	13%

Amount Per 100 g
Calories	159.06 Kcal (666 kJ)
Calories from fat	45.06 Kcal
		% Daily Value*
Total Fat	5.01g	24%
Sodium	549.36mg	70%
Potassium	289.67mg	19%
Total Carbs	24.72g	25%
Sugars	2.67g	33%
Dietary Fiber	5.13g	63%
Protein	4.74g	29%
Vitamin C	2.3mg	12%
Iron	1.9mg	32%
Calcium	41.5mg	13%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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