Lunch

Jerk white-bean scallion mash on tomato toast

Jerk white-bean scallion mash on tomato toast. Jamaican-inspired adaptation with measured spices, vegetables and no added salt.

15 min Serves 2 Ingredient estimate · sugars include an allspice upper bound

Taste from the IslandsCaribbeanisland-inspiredJamaican-inspiredjerkallspiceUnder 15 minVegetarianHigh fiber Freezer-Friendly

Full recipe: 2 portions; 1 equal portion of the complete dish, including its listed accompaniments per serving
Serving size: 1 equal portion of the complete dish, including its listed accompaniments
Servings per batch: 2

Servings to prepare changes how much you cook; it never changes the size of one serving. My portion (in My Week) changes your planned nutrition.

Contains: Wheat

Ingredients

Prepare 2

Preparing: 2 servings

Tick anything you already have.

Sweetness choices — tap to lower sugar

Use the listed ingredients and amounts. Nutrition, saved shopping and meal planning remain based on this version.

Preparation guidance only. When a supported swap is chosen, Nutrition per serving below shows the adjusted values; filters, sugar screening, exports, Shopping and My Week stay based on the written recipe. A different sweetener does not establish diabetes suitability; total carbs, portion and verified sugars still matter.

Sugar alcohols may cause digestive symptoms; keep xylitol away from dogs. Aspartame must be avoided with PKU. No substitute is universally the healthiest choice.

Product conversion chart FDA sweetener guidance

Instructions

Nutrition per serving

Estimated nutrition per serving — 1 equal portion of the complete dish, including its listed accompaniments

Calories	464
Total fat	7.48 g
Saturated fat	1.3 gKeep low
Sodium	359 mg
Total carbohydrate	76.88 g
Fiber	15.88 gHigh
Total sugars	7.4 g
Added sugars	Not available
Protein	25.3 g

Estimates based on the listed ingredients; actual values vary by brand. Nutrition is per one stated serving and does not change when you make more or fewer batches or servings.

Nutrition incomplete

Why this result?

Added sugar not verified; source and serving review required
Added sugar not verified
Total sugars not verified
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This portion only — the rest of the meal and day are not checked.

Diabetes Meal Planning

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Calculation basis & sources

Eight per-serving nutrient estimates from edible weighed ingredients divided by 2 portions, with all sauce and accompaniments retained. Cooked beans, grains, pasta and corn are weighed after cooking; meat, vegetables and green plantain before cooking. Beans, white, mature seeds, cooked, boiled, without salt: 300 g; https://fdc.nal.usda.gov/food-details/175203/nutrients; Bread, whole-wheat, commercially prepared: 150 g; https://fdc.nal.usda.gov/food-details/172688/nutrients; Tomatoes, red, ripe, raw, year round average: 200 g; https://fdc.nal.usda.gov/food-details/170457/nutrients; Oil, olive, salad or cooking: 8 g; https://fdc.nal.usda.gov/food-details/171413/nutrients; Spices, allspice, ground: 1.2 g; https://fdc.nal.usda.gov/food-details/171315/nutrients; Spices, thyme, dried: 0.6 g; https://fdc.nal.usda.gov/food-details/170938/nutrients; Spices, ginger, ground: 0.8 g; https://fdc.nal.usda.gov/food-details/170926/nutrients; Spices, garlic powder: 1.2 g; https://fdc.nal.usda.gov/food-details/171325/nutrients; Onions, spring or scallions (includes tops and bulb), raw: 24 g; https://fdc.nal.usda.gov/food-details/170005/nutrients; Peppers, hot chili, red, raw: 2 g; https://fdc.nal.usda.gov/food-details/170106/nutrients; Lime juice, raw: 24 g; https://fdc.nal.usda.gov/food-details/168156/nutrients. Allspice sugars are unavailable in USDA; full allspice carbohydrate is an explicitly conservative upper sugar bound, not a sourced sugar value. Hot pepper uses a generic raw red chili estimate, not Scotch bonnet-specific analysis. Coconut milk uses the raw expressed record, not a canned product. Culinary technique inspiration: https://www.foodandwine.com/jamaican-jerk-chicken-6416013; adaptations are independently authored, not nutrition claims from that source. Not kitchen-tested or laboratory verified; added-sugar source verification remains pending and no diabetes-safe claim is made.

USDA SR Legacy weighed ingredient estimates

Source data checked 2026-10-29; no professional review documented.

High fiber: 8 g dietary fiber or more per stated serving.

Heart-healthy tips

Use the weighed ingredients, pure salt-free spices and fully cooked unsalted beans; bottled jerk sauce, stock cubes and toppings change these estimates.
These are original island-inspired adaptations, not kitchen-tested traditional recipes or medical approval. Match the portion and complete meal to your own account targets.
Handle hot peppers with gloves and avoid touching eyes. Reduce the measured pepper if needed for comfort; keep raw meat away from salads.
Refrigerate perishables within 2 hours, or 1 hour above 90°F / 32°C. Quick escovitch pickle is not shelf-stable; reheat leftovers to 165°F / 74°C.
Total sugars include a conservative upper bound for allspice: USDA does not report its sugars, so its full carbohydrate amount is counted as possible sugar. This is not a verified sugar measurement.

Storage & Meal Prep Tips

Applies to: Cooked grain or vegetable dish, after cooking. Times assume safe preparation, prompt cooling when needed, a refrigerator at 40°F / 4°C or below, and a freezer at 0°F / -18°C or below.

Refrigerator: After cooking: refrigerate and use within 3–4 days. Cool promptly in small, shallow containers and refrigerate within 2 hours (1 hour above 90°F / 32°C).

Freezer: Freezer-Friendly. Best quality within 2–3 months.

To thaw: Thaw in the refrigerator — never on the counter.

To reheat or serve: Reheat until steaming hot throughout — cover, stir partway, and let stand before serving.

After thawing: After thawing in the refrigerator: use within 3–4 days.

Meal prep tip: Freeze one measured meal portion per container. Label packages with the recipe name, portion, and date frozen.

Storage guidance sources

Category guidance matched to this recipe's preparation state; sources checked 2026-10-24. This is not a laboratory shelf-life test of the exact recipe.

Complete the meal

Sides chosen to complement this dish — nothing it already has.

Mango with lime

Fruit side

Part-skim string cheese

Cheese side

Brown rice cake wedges

Crunchy side