Carribean Beans & Rice

Hey babies..Last post for the month of September...Rice and beans is a dish that is loved around the world and it's easy to see why: it's nutritious, inexpensive, and extremely versatile! This Caribbean version featuring an entire Scotch bonnet pepper will certainly spice up your weeknight dinners! Check it out-

INGREDIENTS:

• ¼ cup canola oil (or canola)
• 2-3 garlic clove, minced
• ½ medium onion, diced
• 2 teaspoons creole spice
• 2 cups uncooked long grain rice
• 1 sprig fresh thyme or 1 teaspoon dried thyme
• 13.5 oz can (1¾ cups) coconut milk
• 15.5 oz can red kidney beans, rinsed and drained
• 2 small bay leaves
• salt and fresh ground pepper, to taste
• 2¼ cups chicken broth or water (see notes)
• 1 teaspoon chicken bouillon (optional)
• 1 whole scotch bonnet pepper.
• 1 teaspoons paprika(optional)

DIRECTIONS:

1. Wash rice until water runs clear. Drain water.
2. Heat a saucepan with oil. Then add onions, garlic, thyme, and hot pepper, sauté for about a minute.
3. Stir in rice to the pan, followed by beans for about 2 minutes, then add coconut milk, bay leaf, bouillon powder, creole spice, with 3 cups of water, bring to a boil reduce heat, cover with a lid and simmer until rice is cooked, about 20 minutes or more. Stir occasionally from the sides to prevent burns , add more water if needed.
4. Adjust for salt and pepper. Discard bay leaves You have to stir occasionally to be preventing any burns.
5. Serve warm

Check The Technique-

• For a really moist rice and beans use 3 cups of water/broth . If you want your rice to look just like in the picture then use 2 cups water or broth
• In the recipe I used paprika and creole salt to enhance the flavor of the rice. It’s not traditional, if it is tradition you are after then omit paprika and in place of creole salt use regular salt.
• Feel free to switch the coconut milk with 2 cups of water

ENJOY! Eat Well My friends!

Slow Cooker Char Siu Pork Roast

Hey Babies...I'm Back...It's been a few days hasn't it...


This is a Chinese version of barbecue, this moist, tender pork roast pairs well with rice and stir-fried vegetables such as snow peas, baby corn, and water chestnuts.


It's made with a Boston butt pork roast (sometimes labeled pork shoulder roast), an inexpensive, tough cut that cooks to tender perfection over the long, slow cook time.


 A sweet and salty marinade of soy sauce, hoisin sauce, honey, and Chinese five-spice powder reduces into a rich sauce that coats the fork-tender pork. For a fun departure from tradition, try making fusion tacos by stuffing the shredded pork in corn tortillas with crunchy cabbage.


So check this recipe out....


INGREDIENTS:
1/4 cup lower-sodium soy sauce

1/4 cup hoisin sauce

3 tablespoons ketchup

3 tablespoons honey

2 teaspoons minced garlic

2 teaspoons grated peeled fresh ginger

1 teaspoon dark sesame oil

1/2 teaspoon five-spice powder

1 (2-pound) boneless pork shoulder (Boston butt), trimmed

1/2 cup fat-free, lower-sodium chicken broth

DIRECTIONS:

Combine first 8 ingredients in a small bowl, stirring well with a whisk. Place in a large zip-top plastic bag.


Add pork to bag; seal.


Marinate in refrigerator at least 2 hours, turning occasionally.


Place pork and marinade in an electric slow cooker.


Cover and cook on low for 8 hours.


Remove pork from slow cooker using a slotted spoon; place on a cutting board or work surface. Cover with aluminum foil; keep warm.


Add broth to sauce in slow cooker.


Cover and cook on low for 30 minutes or until sauce thickens. Shred pork with 2 forks; serve with sauce.


Ummmmmm, Enjoy!  Eat Well My Friends!

Cous Cous With Harvest Vegatables

Hi Everybody...I have a dish to share today with a little International Flair...This dish is from Africa.




Cous Cous with Harvest Vegatables...

This Moroccan dish features the harvest season's most beautiful vegetables. For perfect couscous, roll with butter between your hands to make the grains light and fluffy.


INGREDIENTS:

1 tablespoon olive oil

4 links (about 1 pound) lamb sausage, such as merguez, cut into 1-inch slices

1 large yellow onion, sliced

2 garlic cloves, minced

1 1/2 teaspoons salt, divided

1 teaspoon ground cinnamon

1 teaspoon paprika

1 tablespoon fresh grated ginger

1 small pumpkin (about 12 ounces), peeled, seeded, and diced into 1- to 2-inch cubes*

4 carrots, halved lengthwise and cut into thirds

2 turnips, cut into 2-inch pieces

1 cup golden raisins

5 cups chicken stock or chicken or vegetable broth

1 zucchini (about 1/2 pound), halved lengthwise and cut into fourths

1 (15.5-ounce) can chickpeas

1 (10-ounce) package couscous

Garnish: fresh cilantro or mint leaves

 Directions-       

1. Heat oil in a large heavy pot over medium heat. Add sausage, and cook about 5 minutes. Add onion and garlic; sauté 5 minutes. Add 3/4 teaspoon salt and next 7 ingredients; stir well. Add stock, and bring to a boil; reduce heat, and simmer 20 minutes or until pumpkin is tender when pierced with a fork. Stir in zucchini and chickpeas; simmer about 10 minutes more or until zucchini is tender but not falling apart.


2. Cook couscous according to package directions with remaining 3/4 teaspoon salt. Fluff with a fork; keep warm until ready to serve.


3. Pile warm couscous on a large platter. Remove sausage and vegetables from pot with slotted spoon, and place around couscous. Garnish, if desired. Pour broth into a serving bowl. Invite guests to serve themselves individual portions of couscous, vegetables, and broth.


*Substitute 1 butternut squash or large sweet potato, if desired.


Enjoy!  Eat Well My Friends

Fast Cooking Chicken Cacciatore

Hey Folks..Happy September...If you live where I do...It's still Summer Like Temperatures out and you may feel like fixing something fast and good.


So here is my recipe for Fast Chicken Cacciatore.


Lean chicken breasts cook quickly--in just 15 minutes compared to the hour-long braise in most cacciatore recipes. If you'd like more heat in the sauce, kick up the crushed red pepper to 1/2 teaspoon.


INGREDIENTS:
1 1/2 tablespoons olive oil, divided

1 1/2 teaspoons finely chopped fresh rosemary

1 teaspoon finely chopped garlic

1/4 teaspoon kosher salt

1/4 teaspoon freshly ground black pepper

4 (6-ounce) skinless, boneless chicken breast halves

Cooking spray

1 cup thinly sliced onion

1 cup thinly sliced red bell pepper

1/2 cup thinly sliced green bell pepper

1 (8-ounce) package presliced cremini mushrooms

1/2 cup dry red wine (such as Chianti)

1/2 cup coarsely chopped fresh basil, divided

1/4 teaspoon crushed red pepper

1 (15-ounce) can crushed tomatoes

DIRECTIONS:

1. Combine 1 1/2 teaspoons oil, rosemary, garlic, salt, and black pepper in a small bowl, stirring with a whisk. Rub oil mixture evenly over chicken.

2.Heat a large skillet over medium-high heat.

3.Coat pan with cooking spray. Add chicken to pan; cook 2 minutes on each side (chicken will not be cooked through).

4.Remove chicken from pan. Add remaining 1 tablespoon oil to pan; swirl to coat. Add onion, bell peppers, and mushrooms; cook 4 minutes, stirring occasionally.

5.Add wine; cook 1 minute or until liquid is reduced by half.

6. Stir in 1/4 cup basil, crushed red pepper, and tomatoes; cook 1 minute.

7.Return chicken to pan; turn to coat.

8. Reduce heat; cover and simmer 15 minutes or until chicken is done.

9.Sprinkle with remaining 1/4 cup basil.

ENJOY!  Eat Well My Friends!