Preheat the oven to 400 degrees. Place fresh/defrosted salmon on a lined baking sheet and sprinkle with panko, chili powder, and cumin, maybe a squeeze or two of lime juice. Bake 18-20 minutes or until cooked through. Set aside. (if using a different fish, cook in the way that particular fish should be cooked) –
In a large bowl, combine the sweet corn kernels with the remaining ingredients and mix to combine. –
Serve with brown rice and tortillas. Option to serve also with a sriracha-mayo as fish tacos often are.
one package of a protein of your choice (tofu, seitan, etc, meat maybe)
For the peanut sauce
1/2 cup peanut butter
1/4 cup reduced sodium soy sauce
2 tbsp rice vinegar
2 tbsp honey
2 tsp sesame oil
1-2 cloves garlic, minced
pinch red pepper flakes
instructions
Rinse the rice thoroughly. Boil in water and drain like pasta after 30 minutes. Drain and return to pot. Let sit covered for 10 minutes. Set aside. –
Make the sauce. Combine all the ingredients and whisk together until smooth. Set aside. –
Stir ya fry. Sautee your protein until it’s ready to go. Set aside. Sautee broccoli on medium-high heat for about 8 minutes (higher heat and shorter cooking time is the key to a good vegetable stir fry). –
Add the sauce. Add the sauce to the stir fry and stir until combined over medium heat. Serve over the brown rice.
Melt the butter over medium heat in a large skillet with a lid. Add the rice and onion. Saute until the rice the becomes opaque and the onion starts to become translucent. –
Add the chicken broth and parsley and bring to a slight boil. Cover and reduce the heat. Cook for 40 minutes, covered, until the liquid is absorbed. Fluff with a fork, season with salt and pepper, and serve.
1/4 cup soy sauce (careful not to overdo it, this should be enough)
4 eggs, whisked
dash sesame oil, dash olive oil
instructions
Rinse the rice thoroughly. Rinse three times, wash (soak 10 sec while agitating then drain) four times, rinse once more. Should be good. –
Cook the brown rice. Place the 2 cups of rinsed rice in a small pot with 4 cups of water and 1 tsp olive oil. Bring the water to boil, reduce the heat, cover, and simmer about 45 minutes (until rice is tender and has absorbed all the water). –
When the rice is done, cool it off. You can wait it out or place it in the freezer (but careful not to freezer burn the rice!) –
Fry the rice! Fry in two batches, each time with a dash of sesame oil and a dash olive oil (or a little Pam). Fry. Patience can take the place of extra oil. It’s not fried until the rice is visibly different. Remove from the pan. –
Cook the eggs, add the rice, add the corn. Finally, add the soy sauce and mix thoroughly and WAIT before you think about adding extra soy sauce. Don’t ruin it!
1 cup “buttermilk” (greek yogurt mixed with milk to the consistency of heavy cream)
instructions
Make the Joes and Preheatthe oven to 400°F. In your cast iron skillet, cook the onions. Then addd the beef and cook until brown. Stir in tomato sauce, brown sugar, Worcestershire sauce and mustard. Cook 2-3 minutes, stirring frequently, until boiling. Remove from heat and set aside. –
Start on the cornbread, browning the butter by microwaving the butter in a microwave safe bowl covered with a plate, until it browns like the below. Could take 6-12 minutes. Set aside. –
Combine the wet ingredients, except for the butter (eggs and honey, then “buttermilk”). –
Finish the batter. Create a well in the center of the dry ingredients and pour the wet ingredients into the well. Gently combine. Then pour browned butter into the batter and stir until just combined (don’t overmix!). –
Pour evenly over joes in your cast iron skillet and bake for 20-25 minutes, until toothpick inserted in the center of the cornbread comes out clean. Let sit for at least 10 minutes.
2 lbs broccoli, florets with stems peeled and trimmed to 3 inches
1/4 cup flour
2 cups milk
3 cups chicken or vegetable stock
8oz very sharp cheddar
Olive oil
instructions
Heat 1 tablespoon olive oil in a large heavy-bottomed pot over medium heat. Add onion and garlic, and season with salt and pepper. Cook, stirring occasionally, until onion is softened and translucent, 5 to 8 minutes. –
Add broccoli, and season with salt and pepper. Cook, stirring occasionally, until broccoli is bright green and slightly tender, 8 to 10 minutes. Using a large cooking spoon, transfer broccoli mixture to a medium bowl and set aside. –
Heat remaining 3 tablespoons olive oil in the same pot over medium heat (don’t worry about any remaining broccoli bits). Add flour and whisk constantly, cooking until the mixture has turned a pale golden brown, 2 to 3 minutes. –
Gradually whisk in chicken broth until no lumps remain (it’ll thicken considerably at first), followed by milk. Bring to a simmer for a few minutes and then stir in cheese and the reserved broccoli mixture. –
Reduce heat to low and simmer until liquid has thickened and reduced by about 1/4 and the broccoli is completely tender, 25 to 30 minutes. –
Using a hand blender, purée the soup to desired consistency. (Some like to leave bits of broccoli in there. It is up to you how smooth or chunky the soup is.) Alternatively, transfer to a blender and purée to desired consistency. –
Season soup with salt and pepper, and divide among bowls. Top with remaining 1 cup broccoli, more Cheddar (if you like), and lots of freshly ground pepper.
1 cup corn, drained, canned or frozen (thawed if frozen)
1 cup tomato sauce
1 cup beef or chicken broth
½ cup diced green bell pepper, optional
1 tablespoon chile powder
½ teaspoon ground cumin
1 ½ teaspoons salt, plus more to taste
¼ teaspoon black pepper, plus more to taste
¾ cup cornmeal
1 tablespoon flour
1 tablespoon sugar
1 ½ teaspoons baking powder
1 egg
⅓ cup milk
1 tablespoon vegetable oil
instructions
Preheat the oven to 425 degrees. Grease a 3-quart high-sided casserole dish with cooking spray. –
In a large skillet, saute the beef and onion over medium-high heat until the meat is brown and the onion translucent, about 10 minutes. Then add the beans, corn, tomato sauce, broth, bell pepper (if using), chili powder, cumin, 1 teaspoon salt and 1/4 teaspoon black pepper. Simmer for 15 minutes. Set aside. –
In a medium bowl, whisk together the cornmeal, flour, sugar, baking powder and teaspoon salt. In a small bowl whisk together the egg, milk and oil until combined. Whisk the milk mixture into the flour mixture until combined. –
Spread the meat mixture into the casserole dish and cover with the corn bread topping. The topping will disappear into the meat mixture but will rise during baking and form a layer of corn bread. Bake until the corn bread is brown, 20 to 25 minutes.
3 cups whole milk, or 2 cups whole milk and 1 cup heavy cream
2 strips lemon zest
⅛ teaspoon salt
6 large eggs
2 egg yolks
½ teaspoon pure vanilla extract
instructions
To make the cake:
Make caramel: Heat oven to 325 degrees. Pour 1 cup sugar into a saucepan, preferably one that is white or light-colored inside. Place over medium heat until deep amber in color, swirling the pan occasionally to caramelize evenly, about 10 minutes total. Constantly stir the sugar while it heats until it browns and turns into caramel. Do not overcook since the caramel will burn and have a sour taste. Watch the pan carefully after the mixture starts turning golden; it will quickly become light brown, then amber, then dark amber. Immediately pour caramel into a 9- by -5-inch loaf pan and swirl to coat the bottom evenly. Set aside to harden. –
Combine milk, lemon zest, salt and remaining 1 1/2 cups sugar in a saucepan and cook. Over low heat or in the microwave, heat through, stirring to melt the sugar. Set aside. –
In a blender (or using a hand blender in a pitcher), combine eggs, egg yolks and vanilla. Blend until smooth. –
Remove the lemon zest strips from the hot milk mixture. With the blender running, gradually pour the milk mixture into the eggs. Go very slowly at first so that the eggs don’t cook from the heat of the milk. Blend just until smooth. Pour egg-milk mixture into the caramel-lined pan. –
Place a 9- by- 13-inch baking dish in the lower third of oven. Carefully place the loaf pan in the baking dish. Pour hot tap water into the baking dish until it comes about halfway up the sides of the loaf pan. (Don’t worry if the oven seems to be losing heat; the flan will adjust.) –
Bake 55 to 65 minutes, until flan is set but still jiggly in the center. Remove flan from water bath and cool on a rack for 30 minutes. Refrigerate, uncovered, until cold and firm, at least 8 hours or up to 3 days. The caramel will soften as it sits. –
To unmold, run a thin sharp knife around the edges. Center a flat-bottomed platter or serving dish with a rim on top of the pan and, holding both, carefully flip the pan and plate together. The flan will fall onto the plate with a squelch; lift off the pan and let the caramel run all over the top. (If the flan doesn’t come out, flip it back over and rest the bottom of the pan on a hot wet kitchen towel for a few minutes, to melt the caramel.) Serve chilled, in slices.
“This traditional Iberian flan, is now sometimes called “Flan a la Antigua,” or Flan of the Past. That’s because it doesn’t include the common New World ingredients of condensed and evaporated milk. Instead, it is pure poetry made of eggs, sugar and milk. It does call for modern technology — blender and microwave — to streamline the preparation. The edge of sharp caramel against the round sweetness of custard is what makes the dish, so be sure to cook the caramel well past golden.”
Blend together chickpeas, vegetable stock, maple syrup and soy sauce until there are no large chunks of chickpeas. –
Whisk together the remaining ingredients. Stir in the chickpea/veggie stock mixture. –
Knead for about five minutes to develop the gluten (the dough will change in consistency when it’s ready). I like to use the dough hook. –
Divide the ball into 8-10 pieces and roll into sausage links. Wrap the sausage links in foil and twist the ends like you would a piece of candy (think Tootsie Roll style – see photo above). –
Steam the sausages for 45 minutes and store. Or, pan fry and serve.
Black Fam Eats 