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Caribbean

Beef

Ingredients

Steps

Nutritional information

Legim

Trim excess fat from beef. Cut lime in half and squeeze juice all over meat.

Add Epis, garlic and onion powders, salt, herb blend, and cloves to meat and mix well (wash hands); let stand to marinate 30–60 minutes.

Remove outer leaves from cabbage; slice in half, then into large chunks (about 4 cups). Peel and slice eggplant and chayote. Peel carrots and cut in half. Chop onion and garlic.

Place meat, thyme, and water in large saucepan and bring to a boil. Reduce heat to low; cover and cook 30 minutes.

Remove meat and liquid from pan and place in separate bowls. Increase heat to medium and add oil. Stir in meat, onions, and garlic and sauté 1–2 minutes. Add tomato paste and mix well; add cooking liquid, chicken broth, and bouillon cubes and stir to combine.

Stir in squash, cabbage, spinach, eggplant, and carrots. Cover and cook 45 minutes, removing carrots after 20 minutes. Remove remaining vegetables after 45 minutes, place in large bowl, and mash using a potato masher.

Return mashed vegetables to pan; add green beans, habanero, and carrots, and mix; cover and simmer on low 15–20 minutes until meat is 145°F. Serve.

Image of Trinbagonian-Style Salt Cod with Tomatoes Recipe

Seafood

Nutritional Information

Trinbagonian-Style Salt Cod with Tomatoes

Soak and rinse cod fillets by placing in bowl and covering with water for 2 hours (or overnight). Change water several times to remove excess salt.

Chop parsley and garlic finely. Chop bell pepper, onion, and tomatoes (2 cups each); cut fish into large pieces (wash hands).

Preheat large sauté pan on medium-high 2–3 minutes. Place oil in pan, then add fish; cook and stir 3–4 minutes until fish is tender and begins to brown slightly. Add parsley, garlic, peppers, and onions; cook and stir 2–3 minutes until vegetables are tender.

Stir in remaining ingredients. Reduce heat to medium and cover; cook 5–8 more minutes, stirring occasionally, until liquid reduces by one-half and fish is 145°F. Remove pan from heat; remove bay leaf and serve.

<strong>Note: </strong>Always check fish for bones and cook to an internal temperature of 145°F.

Image of Whole Snapper with Stewed Vegetables Recipe

Whole Snapper with Stewed Vegetables

Juice lemon (2 tablespoons). Peel ginger; chop ginger (1 teaspoon), thyme, and garlic (3 teaspoons) finely. Whisk in small bowl: lemon juice, thyme, ginger, salt, pepper, and 1 teaspoon garlic.

Remove scales and gills from fish and clean (if needed). Pat dry with paper towels and place in shallow dish. Rub fish all over with lemon mixture (wash hands). Cover and chill 30 minutes (or overnight) to marinate.

Meanwhile, slice yellow onion and bell pepper thinly. Remove seeds from tomato, then chop tomato and green onions coarsely. Peel carrot, then cut carrot, chayote, and potatoes into 1/2-inch-thick slices.

Preheat large sauté pan on medium-high 2–3 minutes. Add oil to pan, then stir in yellow onions, bell peppers, paprika, allspice, and remaining 2 teaspoons garlic; cook 2 minutes, stirring occasionally. Stir in carrots, chayote, and potatoes and cook 5 minutes. Stir in stock and bouillon cube and bring to a boil.

Reduce heat to medium, stir in tomatoes, green onions, and Scotch bonnet pepper and simmer 5 minutes. Nestle fish into vegetable mixture, spoon some broth from pan over fish, and cover. Simmer 8–10 minutes or until fish is opaque and flakes easily. Melt butter and pour over fish. Serve fish with vegetables and cooking liquid, accompanied by rice or crackers, if desired. Note: Always check fish for bones and cook to an internal temperature of 145°F.

Image of Chicken-Fried Chicken with Red Beans and Cabbage Recipe

Southern

Chicken

Cooking sequence

Chicken-Fried Chicken Prep

Red Beans and Cabbage Prep

Apron's advice

Chicken-Fried Chicken with Red Beans and Cabbage

Prepare chicken recipe through step 2 (10 minutes)

Prepare cabbage through step 2 (15 minutes)

Complete chicken and cabbage; serve (15 minutes)

Lemon Thyme Chicken with Sautéed Squash Ribbons Recipe

Lemon Thyme Chicken

Sautéed Squash Ribbons

Lemon Thyme Chicken with Sautéed Squash Ribbons

Prepare chicken through step 2 (15 minutes)

While chicken cooks, prepare squash; complete chicken and serve (15 minutes)

Image of Pecan-Crusted Tilapia with Seasoned Cheese Grits Recipe

Prep

Pecan-Crusted Tilapia

Seasoned Cheese Grits

Pecan-Crusted Tilapia with Seasoned Cheese Grits

Chop pecans (like coarse bread crumbs); combine with bread crumbs in shallow bowl.

Whisk milk and egg together in third bowl.

Image of Sweet Onion Ribs with Maple Baked Butter Beans Recipe

Pork

Sweet Onion Ribs

Maple Baked Butter Beans

Sweet Onion Ribs with Maple Baked Butter Beans

Prepare beans and begin to bake (15 minutes)

Prepare ribs and complete beans; serve (35 minutes)

Image of Spiced Salmon with Mango Salsa and Cauliflower Rice Recipe

Cauliflower "Rice"

Spiced Salmon with Mango Salsa

Spiced Salmon with Mango Salsa and Cauliflower Rice

Prepare salmon recipe through step 1 (5 minutes)

Image of Smothered Pork with Gouda Grits Recipe

Smothered Pork

Gouda Grits

Smothered Pork with Gouda Grits

Prepare grits through step 2 and begin to simmer (10 minutes)

Prepare pork and complete grits; serve (20 minutes)