African Stew

Ingredients:

 

2 large onions, chopped

 

2 garlic cloves, minced

 

2 tbsp. canola oil

 

1 cup (4 oz, 110 g) shelled peanuts

 

2 large sweet potatoes, cut into small chunks

 

1 small cabbage, shredded

 

½ tsp. cayenne pepper

 

1 tsp. grated root ginger

 

1 tbsp. fresh cilantro (coriander)

 

½ cup (4 fl oz, 120 ml) tomato juice

 

½ cup (4 fl oz, 120 ml) apple juice

 

3 tomatoes, peeled and chopped

 

4 tbsp peanut butter

 

Preperation:

 

Place oil in large sauce pan.  Add onions, garlic and saute till translucent.  Add cabbage, potatoes, cayenne, ginger, cilantro and tomato juice and heat till light boil.  Add apple juice and tomatoes and cook twenty minutes.  Finish with peanut butter which must be whisked into the stew.  Top with peanuts and serve

 

Ingredients:

 

1 cup okra cut lengthwise with seeds & oil removed

 

2 tbspn whole wheat bread crumbs

 

1 egg white

 

½ cup skim milk

 

¼ tspn cayenne

 

½ tspn white pepper

 

¼ tspn garlic powder

 

Pan spray 0 fat

 

Preperation:

 

Mix bread crumbs with cayenne, white pepper and garlic powder.  In separate bowl mix milk and egg white.  Dredge okra in milk mixture first and then bread crumbs.  Place on sheet pan, spray with 0 fat spray,  and put in oven at 375 for 10-12 minutes.

 

Ingredients:

 

1 plantain sliced lengthwise

 

¼ tbspn oil (just to wipe plantain with)

 

Preperation:

 

Place oil in gloved hand and wipe on bottom of plantain.   Pan spray could be used to reduce fat as well.  Place on baking pan and cook at 375 for 10-12 minutes or lightly brown in saute pan.  Remove and serve.

 

ATA SAUCE (enough for six portions or to store for future use)

 

Ingredients:

 

2 tbspn yellow onion fine diced

 

1 tbspn finely diced garlic

 

½ cup dry red wine (any kind will do as long as it isn’t sweet)

 

¼ tspn cinnamon

 

¼ tspn nutmeg

 

¼ tspn coriander

 

¼ tspn cayenne pepper

 

¼ tspn black pepper

 

¼ tspn garlic powder

 

2 tbspn paprika

 

1 tbspn ground ginger

 

1 cup plain yogurt

 

Preperation:

 

Place onions and garlic in sauce pan and heat with red wine.  Add all other ingredients except yogurt, while whisking together.  Remove from heat and let cool.  Mix in yogurt and serve.