Cooking & Baking

Ingredients:
onions, garlic, tomatoes, Jamican Jerk Spices, vegetable broth, sweet potatoes, green beans and any type of bean. I have made it with black beans myself.

Saute the onions and garlic in some olive oil; when they are tender add the spices and stir to coat the onions well. Add broth and tomatoes; stir up a bit to mix the spices then add the sweet potatoes, cut up like any potatoes for stew. Bring to a boil then lower the heat and simmer until the potatoes are getting soft. Add the beans (I use canned beans, drained and rinsed). Break up the fresh green beans and add to the pot; cover and let simmer until the beans are done. Serve over rice cooked with fat free coconut milk instead of water. You can substitute fresh spinach for the green beans.
When I make it with beef I always use the green beans. You can change up the spices too; I have used made it Indian style with appropriate spices & Cajun style with cajun spices.

I got this recipe from a Weight Watchers cookbook.

We also like lentils and rice with Indian style spices. I saute onions with the spices then add water and other vegetables, such as summer squash, celery, green beans. When everything is done, cook some butter (or ghee if you have it) with a bunch of chopped garlic. We usually add the butter and garlic to our own serving instead of pouring it over the entire dish.
The basic recipe was given to me by a Pakistani friend many years ago.