Multi-cultural recipes

A selection of multi-cultural recipes

Caribbean Casserole

Caribbean Casserole

This tropical-inspired dish is gently spiced for a rich flavour.

Ingredients:

  • 1 medium onion, chopped
  • ½ green pepper, diced
  • 1 tablespoon olive oil
  • 1 14½-ounce can tomatoes
  • 116-ounce can black beans (or beans of your choice)
  • 1 teaspoon oregano leaves
  • ½ teaspoon garlic powder
  • 1 ½ cups instant brown rice, uncooked
  • Meat or chicken optional

Cooking instructions:

  1. Saute onion and green pepper in olive oil, in a large pan, until tender. Do not brown.
  2. Add tomatoes, beans (include liquid from both), oregano, and garlic powder. Bring to a boil. Stir in rice and cover. Reduce heat to simmer for 5 minutes. Remove from heat and let stand for 5 minutes.

Nutritional information:

  • Yield: 10 servings
  • Serving size: 1 cup
  • Calories: 185
  • Total fat: 1 gramme
  • Saturated fat: 0 grammes
  • Cholesterol: 0 milligrammes
  • Sodium: 297 milligrammes
  • Total fibre: 7 grammes
  • Protein: 7 grammes
  • Carbohydrates: 37 grammes
  • Potassium: 292 milligrammes

Jolly Rice

This is a Nigerian speciality and very easy to prepare.

Ingredients:

  • 1 table spoon of olive oil
  • 2 large onions sliced
  • Boiled chicken or meat
  • 2 x 400 grammes can plum tomatoes
  • 1 red pepper sliced
  • 4 table spoon of tomato puree
  • Half spoon of chilli powder
  • 1 table spoon of curry powder
  • 1 bay leaf
  • Fresh thyme
  • 1 maggie stock cube
  • 225 grammes long-grain easy cook rice or Basmati
  • Salt and freshly grounded black pepper

Note: All ingredients can be found in any Asian or African local shops in Cheetham Hill or Maston Lane.

Cooking instructions:

  1. For the rice, heat the oil in a large pan and cook the onions over a gentle heat until translucent
  2. Stir in the canned tomatoes, red pepper and tomato puree, then season with salt, fresh ground black pepper or chilli. Add the curry powder, bay leaf and thyme, then pour 550 millilitres of water and crumble in the stock cubes
  3. Cover and bring to boil, then reduce the heat and simmer for 20 to 30 minutes
  4. Rinse the rice to remove the excess starch, then add the tomato mixture
  5. Bring to boil, then reduce the heat to low, cover and simmer 25 minutes or until rice is cooked
  6. Season to taste with salt and fresh grounded black pepper
  7. Ready to serve with either fried plantain or salad

Jamaican Jerk Chicken

Jamaican Jerk Chicken

The spices and peppers in this dish will transport you to a whole new taste.

Ingredients:

  • ½ teaspoon cinnamon, ground
  • 1 ½ teaspoons allspice, ground
  • 1 ½ teaspoons black pepper, ground
  • 1 tablespoon hot pepper, chopped
  • 1 teaspoon hot pepper, crushed, dried
  • 2 teaspoons oregano, crushed
  • 2 teaspoons thyme, crushed
  • ½ teaspoon salt
  • 6 cloves garlic, finely chopped
  • 1 cup onion, pureed or finely chopped
  • ¼ cup vinegar
  • 3 tablespoons brown sugar
  • 8 pieces chicken, skinless (4 breasts, 4 drumsticks)

Cooking instructions:

  1. Preheat oven 350F, Wash chicken and pat dry
  2. Combine all ingredients except chicken in large bowl. Rub seasonings over chicken and marinate in refrigerator for 6 hours or longer
  3. Space chicken evenly on non-stick or lightly greased baking pan
  4. Cover with aluminium foil and bake for 40 minutes. Remove foil and continue baking for an additional 30 to 40 minutes or until the meat can easily be pulled away from the bone with a fork

Nutritional information:

  • Yield: 10 servings
  • Serving size: ½ breast or 2 small drumsticks
  • Calories: 113
  • Total fat: 3 grammes
  • Saturated fat: 1 gramme
  • Cholesterol: 49 milligrammes
  • Sodium: 161 milligrammes
  • Total fibre: 1 gramme
  • Protein: 16 grammes
  • Carbohydrates: 6 grammes
  • Potassium: 192 milligrammes