News Americas, New York, NY, Fri. April 6, 2016: Caribbean nationals including Caribbean chefs and cooks in the Diaspora are experts at making quick nutritious and delicious meals. This is one of my specialties.
Quick meals should take 20-40 minutes to cook. Longer methods of cooking are for Sundays, special occasions and holidays. Quick meals are the way to go Mondays through Fridays.
Making quick nutritious and delicious meals helps to allow longer face time with family members and to catch on reading, listening to music and conversing with friends.
Quick meals should provide complete nutrition and should be delicious. They should include starches, vegetables, protein and all the necessary vitamins to keep the body healthy.
Listed below are six examples of quick meals with a Caribbean flavor which will take 30-40 minutes to prepare.
Steamed Fillet of Fish or Fried Fish
Ripe or Green plantains or green bananas
Buttered steamed okra or broccoli
Avocado Preparation
Preparation Time: 30 minutes
Boneless curried chicken thigh
Steamed white rice or flour dumplings
Steamed cabbage and carrots
Preparation Time: 40 minutes
Peppered Steak
Steamed white rice or flour dumplings or green bananas or ripe plantains
Steamed cabbage and carrots
Preparation Time: 40 minutes
Canned corned beef and cabbage or canned mackerel in tomato sauce
Steamed white rice or flour dumplings
Steamed carrots
Avocado
Preparation Time: 20 -30 minutes
Cod fish with sautéed onions and tomatoes
Steamed okra
Yam, or green bananas and flour dumplings
Steamed cabbage and carrots
Preparation Time: 30 -40 minutes
Pumpkin Soup
Protein: Boneless chicken or fish head
Yam, potatoes, dumplings, Carrots, cabbage, turnip Choyote
Recipe for Canned Corned Beef and Cabbage
Ingredients
I can of Corned Beef
I small cabbage
2 large onions
3 large tomatoes
Black pepper
Scotch bonnet pepper
1/4 coconut oil
3 sprigs of
Thyme
1/2 cup tomato paste or ketchup
Method
Open can of Corned beef.
Put in a dish to sit.
Crush corned beef with a heavy large fork.
In a heavy Dutch pot, heat coconut oil
Add seasonings to hot coconut oil
Add cabbage (after cutting in slender long pieces)
Steam cabbage until tender (10 minutes)
Add crushed corned beef
Add tomato paste or ketchup
Add black pepper and thyme
Sauté for 5 minutes until all ingredients are combined.
Serves 4 persons
Bon Appetite
