Main Course Dishes
Baked
Sweet Potatoes
Ingredients
2 lb (900 g)
sweet potatoes
2 oz (55 g) unsalted
butter
juice of 1/2
orange
freshly ground
black pepper
2-3 firm tomatoes
Method
Carefully wash the
sweet potatoes and boil in their skins in plenty of water for 20 - 25 minutes
until soft. Drain. When cool enough to handle remove the skins and rub
the potatoes through a sieve. Mix 1 oz of the butter into the sweet potato
puree with the orange juice. Lightly season with freshly ground black pepper.
Butter a shallow baking dish and spread the mixture evenly on it. Top with
sliced tomatoes and dot with remaining butter. Bake in a preheated oven
at 350 degrees f for 20 minutes. Serves 4
Mixed
Rice with Vegetables
Ingredients
6 oz (170 g)
red kidney beans
1/2 pt (275 ml)
coconut milk
8 oz (225 g)
pumpkin
2 medium-sized
carrots
1 medium sized
onion
2 spring onions
freshly ground
black pepper
1/2 tsp fresh
thyme
8 oz (225 g)
brown rice
Method
Soak the red kidney
beans in plenty of cold water overnight. Drain, cover with fresh water
and boil for 1 hour or until tender, adding the cocnut milk towards the
end of the cooking. Peel the pumpkin, remove the seeds and dice. Peel and
slice the carrots, onion and spring onions. Add the vegetables to the pan,
stir in the seasoning of black pepper and fresh thyme. Finally, add the
washed rice and top off the liquid level in the pan with water to about
1 - 2 cm above the vegetables and rice. Bring to boil, cover tightly and
simmer on a low heat for 20 - 25 minutes, checking from time to time and
adding more water if neccessary until rice is cooked.
Rice
and Beans in Coconut Milk
Give thanks to
"zion dawta" for this recipe!
ingretients
•2 cups of parboiled
long grain rice •1 can of red kidney beans or beans of your choice •1 medium
onion diced •1/3 cup chopped cilanter •1/2 of a sweet pepper diced •1 tsp
or to taste of crushed garlic •1 small bunch of thyme •1 8oz can of coconut
milk or make your own •1 1/4 cup of water
method
In a medium size pot
mix rice, beans, seasonings and coconut milk. Add enough water to cover
the rice. Cook at mediam heat till boiling, then lower heat to low and
keep the cover on, stirring occasionly. Should cook a total of 16 to 20
minutes.
Serve while hot.
PS: remember to put only enough liquid to cover the rice and when you check
to see if ready, it should be soft and fluffy. If not soft, sprinkle lightly
with some water and cover for a few more minutes.
Great with gluten
in sauce.
Serves: 6 to 8
Preparation time:
15 min
Nutrition Information:
A great balance of protein and carbohydrates
Fried
Yatties
Ingredients
2 lb (900 g)
yam
1 oz (55 g) unsalted
butter
1 medium sized
onion
2 tbs parsley
freshly ground
black pepper
vegetable oil
for frying
Method
Peel and wash the
yam, cut into two pieces and boil until soft. Drain. Mash the cooked yam
with butter until smooth. Peel and finely chop the onion, chop the parsley.
Stir in the onion, parsley and freshly ground pepper into the yam mixture.
Place the vegetable oil in a heavy frying pan over medium heat. When hot,
drop in tablespoons of the mixture and fry until golden brown.
Vegetable Quesadillas
give thanks to "zion dawta" for
this recipe!
Ingredients
•2 cups small broccoli florets •1 1/2
cups soy/rice milk (anything to substitute regular milk) •1/3 cup + 2 teaspoons
all-pupose flour •1/2 cup thawed frozen whole-kernel corn •1/4 cup coarsely
chopped red bell pepper •1/4 cup coarsely chopped green chilies •1/8 teaspoon
ground red pepper •1/4 cup chopped fresh cilantro •4 flour tortillas (6"
diameter)
Method
1) Cook broccoli in a large pot of boiling
water for 2 minutes; drain. Set aside; keep warm.
2) In a small saucepan, whisk soy/rice
milk and flour; cook over medium heat, stirring frequently, 4-5 minutes.
Stir in corn, bell peper, chilies, salt and red pepper; remove from heat.
Stir in cilantro and broccoli.
3) Preheat oven to 425 F. Spray baking
sheet with non-stick cooking spray.
4) Spoon one forth of the vegetable mixture
over bottom half of the tortilla, leaving a 1/2 inch border; fold top half
over vegetable mixture and press to seal. Repeat procedure with remaining
vegetable mixture and tortillas, making four quesadillas.
5) Arrange quesadillas on prepared baking
sheet; bake 8 minutes, or until hot and bubbly. Serve immediately.
Nutrition Information:(per serving)-184
calories, 9g protein, 2g fat, 33g carbohydrate, 2 mg cholesteral, 4g dietary
fiber.
Serves: 4
Preparation time: 20 min (roughly)