Main Dishes
Kallaloo
| 1 1/2 |
pounds salt beef, ham bone and pig's tail |
| 1 1/2 |
pounds fresh fish, cleaned |
| 3 |
pounds spinach or mixed greens |
| 2 |
crabs (backs removed and cleaned) |
| 1 |
corned conch |
| 12 |
okras |
| |
piece of hot pepper |
|
Soak meat overnight in cold water. Boil meat and conch until
tender in three quarts of water. Add cleaned fish and cook for
a few minutes. Lift out fish with slotted spoon. Remove bones
and flake. Return fish to meat mixture, and crabs and continue
to cook.
Wash greens and put through grinder with okras. Add greens
and hot pepper to cooking mixture and boil rapidly for about
30 minutes. The addition of vinegar prevents the appearance
of slime, but this is optional. Don not skim while boiling.
Serve with fungi (see recipe below).
Makes 16 servings, 1 cup each.
Each cup provides
|
|
Calories
|
Fat (g)
|
Protein (g)
|
Carbohydrates (g)
|
Sodium (mg)
|
Cholesterol (mg)
|
|
176
|
9
|
18
|
7
|
705
|
28
|
Kallaloo needs the high sodium meats to maintain the distinct
flavor of this native favorite. Soaking the meat removes a little
of the sodium, however, the amount removed is minute, because
the curing process "locks" the sodium to the meat.
Conch, another native delicacy, is also high in sodium. Enjoy
this dish in moderation if you are watching your sodium content.
It is loaded with Vitamin A and fiber and is low in calories.
|
Fungi
| 2 1/2 |
cups boiling water |
| 1 1/2 |
cups cornmeal |
| 1 |
teaspoon salt |
| 1 |
teaspoon shortening |
| |
young okra (optional) |
|
To rapidly boiling water add salt and sprinkle cornmeal in
slowly. Allow water to boil over meal a few minutes. Stir briskly
to prevent lumping. When well combined add shortening. Cover
and steam about 5 minutes stirring occasionally. Serve hot.
Young okra may be added. Cut into small pieces and allow to
boil for a few minutes before adding meal.
Hint: It is very difficult to cook a fungi that is free of
lumps. To prevent lumps and get a smooth fungi mix 1/4 cup of
cornmeal with 3/4 cup water. Add to boiling water, stirring
constantly while adding. Let this cook to consistency of a thick
cereal; add remaining cornmeal and stir with "turn stick"
mashing lumps as you stir. Use a sauce pan with a long handle
for cooking to provide a good grip while stirring.
Makes 6 balls.
Each fungi ball contains:
|
|
Calories
|
Fat (g)
|
Protein (g)
|
Carbohydrates (g)
|
Sodium (mg)
|
Cholesterol (mg)
|
|
132
|
1
|
3
|
28
|
327
|
0
|
|
Boiled Conchs in Butter Sauce
| 4-5 |
pounds conch, cleaned |
| 1 |
medium onion, sliced |
| 3 |
tablespoons margarine |
| |
juice of 1 whole lime |
| 3 |
tablespoons cooking oil |
| |
hot pepper (optional) |
| 1/2 |
cup water or conch stock |
| |
salt to taste |
|
Boil conchs until tender (pressure cooking would hasten process).
Drain and cut into small pieces. Cook sliced onion in 1/2 cup
water until tender.
Add margarine, cooking oil, lime juice and hot pepper to taste.
Simmer slowly for about 5 minutes. Add conchs to sauce. Season
to taste wtih salt and cook a few minutes longer. Serve.
Makes approximately 13 servings, 6 ounces each.
Each serving provides:
|
|
Calories
|
Fat (g)
|
Protein (g)
|
Carbohydrates (g)
|
Sodium (mg)
|
Cholesterol (mg)
|
|
291
|
6
|
41
|
14
|
391
|
110
|
For each tablespoon of oil you delete, you save 120 calories
and 13 grams of fat. For each tablespoon of margarine you delete,
you save 100 calories and 12 grams of fat.
|
|
|
|
