Caribbean cooking at home

Black-Eyed Pea Patties with Garlic Pepper Salsa

2009-11-20T17:34:00.001-08:00

RECIPE

Black-eyed peas were introduced in the Caribbean by African slaves. Somewhat drier than other legumes, they are ivory-gray in color with a black "eye" at the inner curve. They go by many names, including gungo and pigeon peas. These patties can be shaped an hour in advance; cover and refrigerate.

Yield
6 servings (serving size: 2 patties and 1/3 cup salsa)

Ingredients
3 garlic cloves, minced
2 serrano chiles, seeded and finely chopped
2 (16-ounce) cans black-eyed peas, rinsed and well drained
1/3 cup finely chopped red bell pepper
6 tablespoons chopped fresh cilantro, divided
1 1/2 teaspoons ground cumin
1/2 teaspoon kosher salt, divided
1 large egg
1 tablespoon olive oil, divided
2 cups chopped tomato
2 teaspoons fresh lime juice

Preparation
Combine minced garlic and chiles in a large bowl. Place 1 teaspoon garlic mixture in a small bowl; set aside. Add peas to remaining garlic mixture in large bowl; mash mixture with a potato masher. Stir in bell pepper, 1/4 cup chopped fresh cilantro, cumin, 1/4 teaspoon salt, and egg, stirring until well blended. Divide mixture into 12 equal portions (about 1/4 cup each), shaping each into a 1/2-inch-thick patty.

Heat 1 1/2 teaspoons olive oil in a large nonstick skillet over medium-high heat. Add 6 patties; cook 4 minutes on each side or until browned. Repeat procedure with the remaining 1 1/2 teaspoons olive oil and 6 patties.

Add remaining 2 tablespoons chopped fresh cilantro, remaining 1/4 teaspoon salt, chopped tomato, and fresh lime juice to the reserved garlic mixture in bowl; stir well. Serve with patties.

Beer note: Sometimes it's fun to conjure a little sunshine with your autumn meals. And these salsa-laced patties mark the perfect occasion to enjoy a refreshing Caribbean beer like Red Stripe Lager ($7.50/six-pack) from Jamaica. Beers that are developed alongside spicy cuisine tend to be light-bodied, balanced, neutral, and incredibly quaffable, making this beer a good choice with the patties' serrano peppers and cumin. --Jeffery Lindenmuth

Nutritional Information
Calories:119 (29% from fat)
Fat:3.9g (sat 0.7g,mono 2g,poly 0.7g)
Protein:6.1g
Carbohydrate:16g
Fiber:4.1g
Cholesterol:35mg
Iron:1.5mg
Sodium:435mg
Calcium:37mg

Caribbean cooking@home
by cooking mania

Caribbean Shrimp Salad with Lime Vinaigrette

2009-11-17T08:19:00.000-08:00

RECIPE

Yield
4 servings

Ingredients
4 cups chopped cooked shrimp (about 1 1/2 pounds)
5 tablespoons seasoned rice vinegar, divided
2 tablespoons chili garlic sauce (such as Lee Kum Kee)
1 1/2 tablespoons olive oil
1 tablespoon grated lime rind
1/4 cup fresh lime juice (about 3 large limes)
1/2 teaspoon paprika
1/2 teaspoon ground cumin
2 garlic cloves, minced
Dash of salt
8 cups fresh baby spinach
1 cup chopped peeled mango (about 1 large)
1 cup julienne-cut radishes
1/4 cup diced peeled avocado
1/2 cup thinly sliced green onions
2 tablespoons unsalted pumpkinseed kernels

Preparation
Combine shrimp, 2 tablespoons vinegar, and chili garlic sauce in a large bowl; toss well. Cover and chill 1 hour.

Combine remaining 3 tablespoons vinegar, oil, and next 6 ingredients (through salt) in a small bowl, stirring with a whisk.

Place 2 cups spinach on each of 4 plates; top each serving with 1 cup shrimp mixture. Arrange 1/4 cup mango, 1/4 cup radishes, and 1 tablespoon avocado around shrimp on each plate. Top each serving with 2 tablespoons green onions and 1 1/2 teaspoons pumpkinseed kernels. Drizzle each salad with 2 tablespoons vinaigrette.

Nutritional Information
Calories:281 (32% from fat)
Fat:10g (sat 1.7g,mono 5.7g,poly 2.2g)
Protein:30.3g
Carbohydrate:18.4g
Fiber:3.6g
Cholesterol:252mg
Iron:6.3mg
Sodium:879mg
Calcium:126mg

Caribbean cooking@home
by cooking mania

Caribbean Chicken Breasts

2009-11-11T08:15:00.000-08:00

RECIPE

Yield
4 Servings

Ingredients
4 (6 oz.) boneless, skinless chicken breast halves
Salt and pepper
1/2 cup canned crushed pineapple, drained
4 teaspoons apricot jam
1/4 cup heavy cream
1 teaspoon mild curry powder
2 tablespoons unsalted butter

Preparation
Preheat oven to 400°F. Tear out 4 large foil squares. Place a chicken breast in center of each; season with salt and pepper. In a small bowl, combine pineapple, jam, heavy cream and curry powder; spread over chicken. Top each with 1/2 Tbsp. butter.

Fold top of foil over chicken and crimp edges to seal. There should not be any gaps where liquid could seep out. Place packets on a rimmed baking sheet; bake for 20 minutes. Packets will puff with steam as they heat up if they have been sealed correctly.

Carefully open packets by cutting an X in center of each and peeling foil back; keep hands and face away from steam as it escapes from packets. Use a large spoon or tongs to transfer chicken to plates or a platter. Ladle sauce from inside packets onto chicken and serve hot, with rice and carrots, if desired.

Nutritional Information
Calories:327
Fat:14g (sat 8g)
Protein:40g
Carbohydrate:9g
Fiber:0g
Cholesterol:135mg
Sodium:120mg

Caribbean cooking@home
by cooking mania

Caribbean Vegetables

2009-11-06T08:59:00.000-08:00

RECIPE

Yield
4 servings (serving size: about 1 cup)

Ingredients
2 teaspoons olive oil
3 cups chopped peeled sweet potato (about 1 pound)
1/2 cup fat-free, less-sodium chicken broth
1 tablespoon chopped fresh cilantro
1 tablespoon grated peeled fresh ginger
1/2 teaspoon chopped fresh parsley
1/2 teaspoon ground coriander seeds
1/8 teaspoon ground allspice
1/8 teaspoon salt
1/8 teaspoon black pepper
2 1/4 cups chopped zucchini

Preparation
Heat oil in a large nonstick skillet over medium-high heat. Add sweet potato; saute 5 minutes. Add chicken broth and next 7 ingredients (chicken broth through pepper); cook 15 minutes or until potato is tender. Add zucchini; cook 2 minutes.

Nutritional Information
Calories:187 (14% from fat)
Fat:2.9g (sat 0.4g,mono 1.7g,poly 0.4g)
Protein:3.6g
Carbohydrate:37.8g
Fiber:5.7g
Cholesterol:0.0mg
Iron:1.2mg
Sodium:150mg
Calcium:47mg

Caribbean cooking@home
by cooking mania

Caribbean Crabmeat Salad With Creamy Gingered Dressing

2009-11-04T08:57:00.001-08:00

RECIPE

Yield
8 servings

Ingredients
1 cup mayonnaise
1 tablespoon Dijon mustard
1 tablespoon dry white wine
1 teaspoon ground ginger
1/4 teaspoon salt
Pinch of sugar
1 pound fresh lump crabmeat
8 plum tomatoes, diced
1 cup diced seedless cucumber
1/2 teaspoon Old Bay seasoning
1/4 teaspoon ground white pepper
Mixed gourmet greens
Garnishes: avocado slices, purple onion rings, mango slices

Preparation
Whisk together first 6 ingredients, and chill.

Combine crabmeat and next 4 ingredients in a large bowl. Toss with mayonnaise mixture. Serve with greens on serving plates. Garnish, if desired.

Caribbean cooking@home
by cooking mania

Caribbean Jerk Chicken

2009-11-01T09:27:00.000-08:00

RECIPE

Yield
4 Servings

Ingredients
Salt
2 teaspoons Caribbean jerk seasoning
4 (6 oz.) boneless, skinless chicken breasts
1/4 cup canola oil
1 jalapeño chili, seeded and finely chopped
3 scallions, finely chopped
1/4 cup fresh lime juice (from 3 limes)
1 (10 oz.) bag shredded slaw mix (any variety)

Preparation
Sprinkle salt and 1 tsp. jerk seasoning all over chicken; set aside. Warm 2 Tbsp. oil in a large nonstick skillet over medium-high heat. Cook chicken until browned on both sides and cooked through, 5 minutes per side.

In a large bowl, toss together remaining 1 tsp. jerk seasoning, jalapeño, scallions, lime juice, 2 Tbsp. canola oil and slaw mix. Season mixture lightly with salt. Place vegetable mixture on a large platter and top with cooked chicken breasts. Serve warm or at room temperature.

Nutritional Information
Calories:337
Fat:16g (sat 2g)
Protein:40g
Carbohydrate:7g
Fiber:2g
Cholesterol:99mg
Sodium:524mg

Caribbean cooking@home
by cooking lover

Pork Medallions in Caribbean Nut Sauce

2009-10-30T09:30:00.000-07:00

RECIPE

Yield
4 servings (serving size: 3 ounces pork, 1/2 cup sauce, and 1 cup rice)

Ingredients
6 garlic cloves, peeled
4 teaspoons chopped peeled fresh ginger
2 teaspoons cumin seeds
1/4 teaspoon curry powder
1/4 teaspoon crushed red pepper
1/4 cup unsalted, dry-roasted peanuts
1 tablespoon hot water
1 (1-pound) pork tenderloin, trimmed
Cooking spray
2 tablespoons low-sodium soy sauce
6 tablespoons water, divided
2 cups thinly sliced red onion
3 tablespoons light coconut milk
1 tablespoon brown sugar
1/2 teaspoon salt
1/8 teaspoon black pepper
4 cups hot cooked long-grain rice

Preparation
Place garlic cloves in a food processor, and process until minced. Add ginger, cumin, curry, and red pepper, and process until blended. Add peanuts and hot water, and pulse until well-blended, scraping sides of bowl occasionally.

Cut pork crosswise into 1-inch slices. Place each piece between 2 sheets of heavy-duty plastic wrap; flatten each piece to 1/2-inch thickness using a meat mallet or rolling pin. Coat pork with cooking spray. Heat a large nonstick skillet over medium-high heat. Add pork; sauté 2 minutes on each side or until browned. Place pork in a shallow bowl. Add soy sauce and 2 tablespoons water to pan, scraping pan to loosen browned bits. Add soy sauce mixture to pork; keep warm.

Add onion to pan; sauté 3 minutes. Add 1/4 cup peanut mixture; cook 4 minutes. Stir in 1/4 cup water, coconut milk, sugar, salt, and black pepper. Return pork mixture to pan; bring to a boil. Reduce heat; simmer 1 minute. Combine remaining peanut mixture with rice. Serve pork and sauce with rice.

Nutritional Information
Calories:460 (16% from fat)
Fat:8.9g (sat 2.1g,mono 3.9g,poly 2.1g)
Protein:31.5g
Carbohydrate:61.2g
Fiber:3.1g
Cholesterol:74mg
Iron:4.5mg
Sodium:554mg
Calcium:69mg

Caribbean cooking@home
by cooking mania

Chicken, Mango, and Rice Salad

2009-10-28T09:25:00.001-07:00

RECIPE

Mango and avocado may seem unlikely partners, but they have one thing in common: an affinity for cilantro. Here the herb ties them together in an unusual and unusually delicious dish. The salad makes a fine light meal all by itself.

Yield
4

Ingredients
1 1/2 cups rice, preferably short grain
1 1/3 pounds boneless, skinless chicken breasts (about 4)
1/3 cup plus 1 tablespoon cooking oil
1 1/4 teaspoons salt
3/4 teaspoon fresh-ground black pepper
3/4 cup chopped red onion
1 mango, peeled and cut into 1/2-inch dice
1 avocado, peeled and cut into 1/2-inch dice
3 1/2 tablespoons lime juice (from about 2 limes)
3/4 cup chopped cilantro

Preparation
1. In a large pot of boiling, salted water, cook the rice until just done, 10 to 15 minutes. Drain. Rinse with cold water. Drain thoroughly.

2. Coat the chicken with the 1 tablespoon oil. Season with 1/4 teaspoon each of the salt and pepper. Heat a grill pan over moderate heat. Cook the breasts until just done, 4 to 5 minutes per side. Alternatively, heat the tablespoon of oil in a large frying pan and season and cook the chicken as directed above. When the chicken is cool enough to handle, cut it into 1/2-inch dice.

3. Toss the rice with the chicken, onion, mango, avocado, the 1/3 cup oil, the remaining 1 teaspoon salt and 1/2 teaspoon pepper, the lime juice, and cilantro.

Wine Recommendation: With its fruit, richness, and flavor, Australian sémillon will match this dish blow for blow.

Caribbean cooking@home
by cooking mania

Caribbean Spice Cake

2009-10-21T18:10:00.000-07:00

RECIPE

Yield
Makes 8 to 12 servings

Ingredients
2 large butternut squash, cut in half lengthwise
2 cups all-purpose flour
2 teaspoons baking powder
1 teaspoon salt
1/2 teaspoon baking soda
2 teaspoons ground cinnamon
2 teaspoons ground ginger
1/2 teaspoon ground cloves
1/2 teaspoon ground white pepper
1/2 cup plus 2 tablespoons butter, softened
1 1/2 cups firmly packed light brown sugar
2 large eggs
1/2 cup tamarind nectar
Mango Compote with Cilantro-Mint Syrup
1 cup plain yogurt
1/2 cup powdered sugar

Preparation
Preheat oven to 400°. Scoop out squash seeds; discard or reserve for another use. Place squash, cut-side down, on a baking sheet coated with cooking spray. Bake 40 minutes or until squash is tender. When cool enough to handle, scoop out pulp. Process squash pulp in a food processor until smooth. Turn oven down to 375°. Coat a 13- x 9-inch baking pan with cooking spray, and line with parchment paper.

Combine flour and next 7 ingredients in a medium bowl. In a large bowl, beat butter and brown sugar at medium speed with an electric mixer until creamy. Add eggs; beat 1 minute. Add tamarind nectar and 1 1/3 cups butternut squash puree; beat until smooth. Add flour mixture, beating until combined. Pour batter into prepared pan, and bake at 375° for 30 minutes or until a wooden pick inserted in center comes out clean.

While cake is baking, prepare Mango Compote. Beat yogurt and powdered sugar with an electric mixer until creamy.

Cut cake into squares. Cut each square into two triangles, and top with yogurt sauce. Serve with Mango Compote with Cilantro-Mint Syrup.

Caribbean cooking@home
by cooking mania

Smoked Fish Tacos with Caribbean Salsa

2009-10-19T18:04:00.000-07:00

RECIPE

Prep: 30 minutes; Cook: 10 minutes.

Yield
Makes 6 servings

Ingredients
Hickory or alderwood chips
2 pounds firm whitefish fillets
2 tablespoons olive oil
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
12 (6 1/2-inch) flour or red chile tortillas
Caribbean Salsa
Garnishes: thinly sliced red cabbage, thinly sliced red onion, fresh cilantro leaves, lime wedges

Preparation
1. Soak hickory chips in water to cover at least 30 minutes; drain. Wrap chips in heavy-duty aluminum foil; poke several holes in foil. Set aside.

2. Brush fillets with oil; sprinkle with salt and pepper.

3. Light gas or charcoal grill; place foil-wrapped chips directly on hot coals on 1 side. Coat grill rack on opposite side with cooking spray, and place on grill. Let grill preheat 10 to 15 minutes or until wood chips begin smoking.

4. Grill fillets, covered with lid, over medium heat (325° to 350°) 5 minutes on each side or until fish flakes with a fork.

5. Wrap flour tortillas in heavy-duty aluminum foil. Place on grill during last 5 minutes of cooking time to warm. Serve immediately with Caribbean Salsa. Garnish, if desired.

Caribbean cooking@home
by cooking mania

Caribbean Crab Cakes Benedict

2009-10-16T18:01:00.001-07:00

RECIPE

Yield
Makes 6 servings

Ingredients
3 saltine crackers
3 (1-ounce) slices French bread, torn
1 pound fresh lump crabmeat, drained
1 cup mayonnaise
1 egg white
2 tablespoons fresh lemon juice
1/2 teaspoon ground ginger
1/4 teaspoon ground red pepper
1/4 teaspoon seafood seasoning
1/4 cup peanut oil
2 tablespoons unsalted butter
2 avocados, peeled and sliced
6 large eggs, poached
Caribbean Hollandaise Sauce
Cracked black pepper
Garnish: diced red bell pepper

Preparation
Place crackers in a blender or food processor; process until finely ground. Place bread in blender or food processor; process until finely ground.

Combine crabmeat, mayonnaise, cracker crumbs, breadcrumbs, egg white, and next 4 ingredients in a large bowl. Cover and chill 8 hours.

Shape crab mixture into 6 (4-inch) patties. Cook crab cakes, in batches, in hot oil and melted butter in a large skillet over medium-high heat 4 minutes on each side or until golden.

Place avocado slices and poached eggs on crab cakes, and top with Caribbean Hollandaise Sauce and pepper. Garnish, if desired.

Caribbean cooking@home
by cooking mania

Caribbean Catfish With Mango-Black Bean Salsa

2009-10-14T09:34:00.001-07:00

RECIPE

Prep: 5 min., Cook: 16 min. The salsa can be made a day ahead. Or to save time, serve the fish with jarred salsa.

Yield
Makes 4 servings

Ingredients
1 1/2 pounds catfish fillets
2 teaspoons Caribbean jerk seasoning
1/2 teaspoon salt
1 tablespoon butter
1 tablespoon vegetable oil
Mango-Black Bean Salsa
Garnish: lime wedges

Preparation
1. Sprinkle fillets evenly with jerk seasoning and salt.
2. Melt butter with oil in a large nonstick skillet over medium heat; add fillets, and cook 6 to 8 minutes on each side or until done. Serve immediately with salsa. Garnish, if desired.

Caribbean cooking@home
by cooking mania

Caribbean Bananas Flambé with Pineapple Curd over Frozen Yogurt

2009-10-09T09:25:00.001-07:00

RECIPE

Make the curd and freeze scoops of frozen yogurt in advance; sauté bananas just before serving.

Yield
4 servings

Ingredients
1/4 cup packed brown sugar
1 tablespoon granulated sugar
1/4 teaspoon ground cinnamon
2 medium ripe unpeeled bananas
3 tablespoons fresh lime juice (about 2 limes)
1 tablespoon butter
1/4 cup dark rum
2 cups vanilla fat-free frozen yogurt
1/2 cup Pineapple Curd

Preparation
Combine the first 3 ingredients in a medium bowl.

Peel bananas; cut each in half lengthwise. Cut each half into 4 pieces. Brush bananas with juice; dredge in brown sugar mixture.

Melt butter in a large nonstick skillet over medium-high heat; add bananas. Cook 2 minutes, turning bananas after 1 minute. Remove from heat; pour rum into one side of pan. Ignite rum with a long match; let flames die down.

Spoon 1/2 cup vanilla frozen yogurt into each of 4 dessert dishes; top each with 4 banana pieces and 2 tablespoons Pineapple Curd. Serve immediately.

Nutritional Information
Calories:312 (14% from fat)
Fat:4.7g (sat 2.8g,mono 1.3g,poly 0.3g)
Protein:4.6g
Carbohydrate:57.4g
Fiber:2.2g
Cholesterol:43mg
Iron:0.6mg
Sodium:99mg
Calcium:122mg

Caribbean cooking@home
by cooking lover

Caribbean Grilled Scallop Salad

2009-10-07T09:55:00.000-07:00

RECIPE

Yield
4 servings

Ingredients
12 large sea scallops (about 1 1/2 pounds)
2 teaspoons fish rub, divided (such as Emeril's)
Cooking spray
5 (1/2-inch) slices fresh pineapple
4 cups gourmet salad greens or mixed salad greens
4 cups torn Boston lettuce (about 2 small heads)
1/3 cup diced peeled avocado
2 tablespoons mango chutney
2 tablespoons fresh lime juice
2 teaspoons olive oil

Preparation
Prepare grill to high heat.

Pat scallops dry with a paper towel. Sprinkle 1 1/2 teaspoons fish rub evenly over scallops. Coat scallops with cooking spray. Place scallops on grill rack; grill 3 minutes on each side or until done. Remove scallops. Add pineapple to grill rack; grill 2 minutes on each side. Remove pineapple from grill; chop pineapple.

Combine salad greens, lettuce, pineapple, and avocado in a large bowl.

Chop large pieces of chutney. Combine chutney, lime juice, olive oil, and remaining 1/2 teaspoon fish rub in a small bowl. Add dressing to salad, and toss well. Place 1 1/2 cups salad into each of 4 bowls. Arrange 3 scallops over each salad.

Nutritional Information
Calories:264 (20% from fat)
Fat:5.8g (sat 0.8g,mono 3g,poly 1.1g)
Protein:30.8g
Carbohydrate:22.8g
Fiber:3.4g
Cholesterol:56mg
Iron:2.3mg
Sodium:559mg
Calcium:101mg

Caribbean cooking@home
by cooking lover

Montego Bay Grilled Fish with Caribbean Salsa

2009-10-04T09:34:00.001-07:00

Yield
Makes 4 servings

Ingredients
3 tablespoons chopped fresh cilantro
1 roasted jalapeño pepper, chopped
2 tablespoons fresh lime juice
1 tablespoon minced fresh garlic
1 tablespoon minced fresh ginger
Vegetable cooking spray
4 amberjack or grouper fillets (about 1 1/2 pounds)
Caribbean Salsa

Preparation
Combine first 5 ingredients; set cilantro mixture aside.
Coat a grill tray with cooking spray, and place on food rack. Heat, covered with grill lid, over hot coals (400° to 500°) 10 minutes. Place fish on hot grill tray.
Cook, covered with grill lid, 10 minutes. Turn fish, and spread with cilantro mixture. Cook, covered, 10 minutes or until fish flakes easily when tested with a fork. Serve with Caribbean Salsa.

Note: To roast jalapeños, place on a foil-lined baking sheet. Broil 5 inches from heat 5 minutes on each side or until blistered. Place in a heavy-duty plastic bag; let stand 10 minutes. Peel and seed peppers.

Caribbean cooking@home
by cooking lover

Caribbean-spiced Shrimp with Pineapple Salsa

2009-10-01T05:48:00.000-07:00

Yield
Makes 12 appetizer servings

Ingredients
1 tablespoon paprika
2 teaspoons curry powder
2 teaspoons ground cumin
1 1/2 teaspoons ground allspice
1 teaspoon ground ginger
1 teaspoon ground coriander
3/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/4 teaspoon ground fennel (optional)
1/8 teaspoon ground red pepper
2 pounds unpeeled jumbo shrimp (16-20 count)
1/4 cup olive oil, divided
Pineapple Salsa

Preparation
Combine first 10 ingredients, including fennel if desired, in a small bowl.

Peel shrimp, leaving tails on; devein, if desired. Dredge shrimp in spice mixture.

Heat 2 tablespoons oil in a large skillet over medium-high heat. Add shrimp, in batches, and cook 2 to 3 minutes or until shrimp turn pink. Add remaining 2 tablespoons oil to skillet, as needed, to cook remaining shrimp. Serve shrimp warm or at room temperature with Pineapple Salsa.

Caribbean cooking@home
by cooking mania

Caribbean Pork and Plantain Hash

2009-09-29T05:44:00.000-07:00

Yield
4 servings (serving size: about 1 1/2 cups)

Ingredients
1 tablespoon low-sodium soy sauce
3/4 teaspoon salt, divided
3/4 teaspoon dried thyme
1/4 teaspoon ground ginger
1/4 teaspoon ground red pepper
1/8 teaspoon ground allspice
1 pound pork tenderloin, trimmed and cut into 1/2-inch pieces
1 1/2 tablespoons vegetable oil, divided
1 tablespoon butter
1 1/2 cups coarsely chopped onion
1 cup chopped green bell pepper
2 large yellow plantains, chopped (about 3 cups)
1/2 teaspoon black pepper
4 garlic cloves, minced
1 teaspoon habanero hot pepper sauce
2 tablespoons chopped fresh cilantro

Preparation
Combine soy sauce, 1/4 teaspoon salt, thyme, and next 4 ingredients (thyme through pork); toss well to coat. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add pork mixture; sauté 4 minutes or until done. Remove from pan; keep warm. Add the remaining 1 tablespoon oil and butter to pan. Add onion, bell pepper, plantains, 1/2 teaspoon salt, and black pepper; cook 6 minutes, stirring occasionally. Stir in garlic; sauté 2 minutes or until plantains are tender. Drizzle with hot sauce, and stir well. Sprinkle with cilantro.

Nutritional Information
Calories:384 (29% from fat)
Fat:12.5g (sat 4g,mono 3.8g,poly 3.7g)
Protein:26.8g
Carbohydrate:44.9g
Fiber:4.7g
Cholesterol:81mg
Iron:2.8mg
Sodium:674mg
Calcium:38mg

Caribbean cooking@home
by cooking mania

Caribbean Rice and Peas

2009-09-27T05:39:00.000-07:00

Yield
Makes 8 to 10 servings

Ingredients
1 small onion, finely chopped
2 garlic cloves, pressed
1 tablespoon olive oil
2 cups basmati rice
2 1/2 cups water
1 (10-ounce) can chicken broth
1/2 cup unsweetened coconut milk
1 (15-ounce) can pigeon peas, rinsed and drained
1 tablespoon chopped fresh parsley
2 teaspoons grated lemon rind
1 teaspoon salt
Garnish: fresh parsley sprigs

Preparation
Sauté onion and garlic in hot oil in Dutch oven over medium-high heat 1 to 2 minutes or until translucent. Add rice and next 3 ingredients; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until liquid is absorbed and rice is tender. Stir in peas, parsley, lemon rind, and salt. Garnish, if desired.

Caribbean cooking@home
by cooking mania

Introduction

2009-09-20T05:38:00.000-07:00

Although cuisine differs from country to country in the Caribbean, many dishes are similar. This section provides some of the most popular of Caribbean cuisine.

Spanish, African, French, and Indian cuisine played a dominant role in the formation of what is now known as Caribbean cuisine. These influences were brought by many who began to inhabit the islands and countries long ago. A large amount of dishes usually consist fried foods such as seafood, pork, plantains, and chicken.

Here you can learn how to cook Caribbean food at home by yourself from many popular Caribbean recipes. Let's do it and enjoy the great foods now!

Caribbean cooking@home by cooking mania