A Caribbean Diet Cookbook (17 page)

Authors: Winslow Nicholas

Pee
l
th
e
plantain
s
an
d
ru
b
the
m
wit
h
th
e
lim
e
juice
.
Cu
t
the
m
int
o
slice
s
and sprinkle them
wit
h
a
pinc
h
o
f
sal
t
an
d
som
e
oil
.
Hea
t
th
e
res
t
o
f
th
e
oi
l
i
n
a
pa
n
and
fry
the
s
l
ice
s
of
plantain
for
3
minutes
until
the
y
ar
e
crisp
and
golde
n
.
Drai
n
the
m
ont
o
a
shee
t
o
f
kitchen
paper.
Serve
cool.

SWEE
T
POTAT
O
AN
D
WALNU
T
SOUFFLÉ

4
small sweet potatoes

25
g
butter

2
tablespoon
s
flour

250m
l
milk

½
small onion, quartered

¼
teaspoo
n
thy
m
e

Freshly
ground black pepper

4
eggs,
separated

150g
walnuts, chopped

Coo
k
th
e
swee
t
potatoe
s
i
n
boilin
g
wate
r
i
n
thei
r
skin
s
unti
l
the
y
ar
e
soft
.
Drai
n
the
m
and
se
t
the
m
asid
e
t
o
coo
l
an
d
the
n
mas
h
the
m
wit
h
a
fork.

Pr
e
-
heat
the
oven;
melt
some
butter
i
n
a
saucepan,
stir
in
the
flour,
gradually
add

th
e
mil
k
,
stirring
gently
until
the
sauce
thickens.
Remove
the
pan
from
the
heat
the
n
add
th
e
onion
,
thyme
,
an
d
blac
k
pepper.

Bea
t
th
e
eg
g
white
s
unti
l
the
y
ar
e
stif
f
the
n
fol
d
the
m
int
o
th
e
sauce
.
Ad
d
the
w
a
lnut
s
and
the
mashed
sweet
potato
and
stir
the
mixture
gently.
Beat
the
egg
yolks
and add
them
to
the
mixture.
Continue
stirring
then
pour
the
mixture
into
a
greased
soufflé dish and place it in a hot oven
se
t
t
o
180°C/350°F
Ga
s
Mar
k
4
for
about
20
minute
s
.

YA
M
SOUFFLÉ

3
small
yams,
peeled
and
quartered

50g
butter/margarine

300m
l
milk

25g
cheese,
grated

1
teaspoo
n
salt

2
eggs,
separated

Freshly
ground black pepper

Boi
l
th
e
ya
m
quarter
s
unti
l
the
y
ar
e
soft
,
the
n
drai
n
the
m
an
d
mas
h
the
m
wit
h
a
fork
.
Mix
i
n
the
butter/margarine
the
n
slowl
y
pou
r
i
n
th
e
mil
k
.
Add
half
the
grated
cheese,
some
salt, the egg yolks, and some freshly ground black peppe
r
.

Heat
the oven to
(
180°C/350°
F
)
Ga
s
Mar
k
4
.
Meanwhile
,
g
rease
a
baking
or
soufflé

dis
h
;
bea
t
th
e
eg
g
white
s
unti
l
stif
f
the
n
gentl
y
blen
d
the
m
int
o
th
e
ya
m
mixture
.
Carefully spoon
the
contents
into
the
prepared
dish
and
sprinkle
the
grated
cheese
over
the
top.
Plac
e
th
e
souffl
é
i
n
th
e
ho
t
ove
n
an
d
bak
e
i
t
fo
r
abou
t
3
0
minute
s
unti
l
th
e
chees
e
topping
ha
s
browned
.
Serve at once.

ACKE
E
AN
D
SAL
T
FISH

850g
salt cod

50m
l
oil

1
onion, sliced

1
garlic
clove,
crushed

1
fresh hot pepper, chopped

2
tomatoes, skinned and chopped

400
g
ti
n
o
f
ackee

Soa
k
th
e
co
d
i
n
fres
h
wate
r
overnigh
t
t
o
remov
e
th
e
excessiv
e
sal
t
content
.
Drai
n
the
water
the
next
day
and
rinse
the
fish
well
under
cold
running
water,
then
break
it
into flake
s
;
discar
d
th
e
ski
n
an
d
bones.

Hea
t
th
e
oi
l
i
n
a
fryin
g
pan
;
ad
d
th
e
onion
,
garlic
,
an
d
ho
t
peppe
r
.
Fr
y
ove
r
a
low
hea
t
unti
l
soft
.
Ad
d
th
e
sal
t
co
d
an
d
continu
e
fr
y
in
g
fo
r
anothe
r
5
minutes
,
stirring
constantly
.
Ad
d
th
e
choppe
d
tomatoe
s
the
n
coo
k
fo
r
a
furthe
r
5
minutes
.
Ad
d
th
e
ackee
and
cook
until
it
looks
like
scrambled
eggs.
This
dish
can
be
served
with
rice
and
peas and
fried
plantains.

BAKE
D
CHR
I
STOPHENE

2
christophenes

250ml
water

½
teaspoo
n
salt

1
onion
,
chopped

15g
butter/margarine

Black
pepper

1
teaspoo
n
breadcrumbs

Heat
the
oven
to
(
180°C/350°
F
)
Gas
Mark
4.
Peel
the
christophenes
then
cut
them
into
smal
l
piece
s
an
d
boi
l
the
m
i
n
sal
t
wate
r
u
n
til
they
are
soft.
Drain
them
well
and
mash
them with a fork. Add the chopped onion and half the butter/margarine and the pepper.