West Indian's Morgane

List of ingredients :

- Spaghettis

- 400g of west indian's Seafood

- 1 cup of White Wine (I used a French one, from Sablet)

- Parmesan Cheese (or another one, depends on your tastes)

- 50g of Fresh cream

- 1/2 Onions

- 2 or 3 of Garlic croves

- Aromatic herbs (thyme, parsley, ...)

- Salt and pepper

Preparations :

1. In a hot stove, brown the onions, garlic and the aromatic herbs in butter or olive oil.

2. During the preparation of the mixture, prepare your spaghettis at the same time.

3. Deglaze with the wine and let reduce a little bit.

4. Add the seafood + fresh cream + parmesan

5. Let reduce, add some wine and/or fresh cream if the sauce is too dry.

6. Add the spaghettis on the mixture or you can leave it on a other side.

7. Serve hot with some parmesan.

ENJOY "EAT"

: 1 hour

Difficulty :

Price :

For :

Seafood Pasta

Seafood Pasta

Rice &

Chicken Colombo

List of ingredients :

4 chicken thighs
1 onion
2 garlic croves
1 packet of Colombo powder (west indian’s powder) or curry powder
3 potatoes
Aromatic herbs (thyme, parsley, ...)
Lime juice
Salt and pepper

Minute Tip

To refresh a wine as quickly as possible, wet it, put some paper towel around the bottle and put in the freezer.

Preparations :

1. First step, the seasoning : marinate the chicken thighs in a receptacle with the onion, garlic, salt, pepper, aromatics herbs, lime juice and 2 teaspoons of your colombo or curry powder

2. Leave it to settle for about 4 or 5 hours

3. In a pan, brown your chickens thighs. Keep your seasoning for later .

4. During this time, prepare your rice (I’m sure you can do without my help, I believe in you)

5. Take away your chicken things, keep some oil or butter and brown your seasoning

6. Add the chicken thighs and colombo powder according to you. I like this taste so, I put 3 tablespoons of this one.

7. Cover with water and add your potatoes sliced into match sticks.

8. Cover and simmer over low heat for 30 minutes

9. Adjust seasoning when ready to serve.

ENJOY "EAT"

: 40 minutes

Difficulty :

Price :

For :

Minute Tip

If you want a caramelize chicken ++, use oil as your fat but if you want something soft and avoid oils splashing, I recommend you to use butter.

List of ingredients :

500g of peeled and deveined shrimps or gambas
2 tomatoes
1 onion
3 garlic cloves
Chili powder
1 tablespoon of tomato concentrate
Salt and pepper
Lime juice
Aromatic herbs (thyme, parsley)
Chives
Roucou (west indian’s spice) or paprika

Shrimp Fricassee

Preparations :

1. Chop the onions and the chives

2. On a large saucepan, put some olive oil, onions, garlic and the tomato concentrate

3. Cut the tomatoes (possibly peeled) in small dices and add it to the mixture.

4. Add the shrimps or gambas with some water (just 1/2 cup because the shrimps have their water) .

5. Pour the roucou sauce or the paprika (quantity according to you)

6. Let it cook at medium heat while stirring continuously during 15 minutes.

7. At the last moment, sprinkle the preparation of the lime juice. Season to taste with salt and pepper.

8. I recommend you to serve the fricassee with white rice or basmati rice

ENJOY "EAT"

: 35 minutes

Difficulty :

Price :

For :

Minute Tip

If you want an orange or reddish color but you don’t find the roucou, you can add yellow and red bell peppers to the paprika

List of ingredients :

4 red spanners ( based on your taste, choose your fish but avoid salmon …)
2 garlic cloves
1/2 west indian’s hot peppers (depends on your spicy tolerance)
Lime juice
Salt and Pepper
1 onion
Aromatics herbs (thyme, parsley)
Chopped chives
2 tomatoes
1 tablespoon of tomato concentrate
Roucou (west indian’s spice) or paprika

Preparations :

1. Scale and gut the 4 red spanners. Wash them thoroughly with clean water and set them on an appropriate receptacle

2. Second step, the seasoning with garlic, lime juice, hot pepper and 150 ml of water. Cover and marinate in the refrigerator for 2 or 3 hours

3. Third step, the court-bouillon : in a saucepan, heat a trickle of oil in which you will brown the onion, the aromatics herbs, chopped chives

4. Roughly chop your tomatoes .

5. On your saucepan, add one tablespoon of tomato concentrate and the tomatoes . Next, add aromatic herbs, chive and

Add the roucou or paprika.

6. Add your fish on the mixture : let it cook on the first side during 5 minutes and turn over the spanners for 5 minutes on the other side.

7. Cover the pan and let it cook during 8 minutes .

8. At the end of cooking process, dust finely chopped fresh parsley.

9. You can serve the court bouillon with white rice, basmati rice, West indian’s vegetables (plantain bananas, sweet potatoes, yams) or also a yellow banana’s gratin (discover the recipe just below).

ENJOY "EAT"

: 30 minutes

Difficulty :

Price :

For :

Snapper Court-Bouillon

Minute Tip

The seasoning step permits a savour impregnation to the fish. If you don’t have the time for this one, multiply the quantity of salt by 2 or 3 and make some light incisions on your fish.

However, if you exceed 3 hours, you can throw a part of the seasoning to avoid a salted fish.

List of ingredients :

4 yellow bananas
150g of grated cheese
200g of bacon
1 onion
2 garlic cloves
Aromatic herbs (thyme, parsley, chive …)

For the béchamel :
300 ml of milk
30g of butter
30g of flour

Preparations :

1. Cut the ends of the yellow bananas

2. Soak the bananas (leaving the skin on) in boiling water for 10 minutes

3. In the meantime, heat a trickle of oil in which you will brown the onion, bacon with aromatic herbs.

4. Your béchamel :

Melt the butter in a big receptacle for 1 minute

Add the flour inside, stirring well

Bring the milk to a boil for 30 secondes

Pour milk on the flour/butter mixture, whisking constantly. Season

5. Take the yellow bananas, remove the skin and mash them or blend in a mixer

6. Add the béchamel, the bacon and the spices in the bananas and stir it.

7. Butter or lightly oil the bowl and put the mixture.

8. Sprinkle of breadcrumbs and grated cheese.

9. Bake in oven for 20minutes at 200°C/392°F

ENJOY "EAT"

: 40 minutes

Difficulty :

Price :

For :

Yellow Banana Gratin

Minute Tip

If you don't have time to prepare the béchamel, you can replace it by frech cream or single cream.

List of ingredients :

For the beef :

500g of bourguignon beef
1 bottle of Red Wine ( I used a French one, Altitude 400)
1 onion
3 garlic cloves
Aromatic herbs (thyme, parsley, …)
2 tablespoon of flour
2 carrots

For the rice :

I purpose you an additional recipe to complement with your beef.

700g of white rice
100g of peas (boukoussou peas or green peas)
1 garlic clove

Preparations :

For the bourguignon :

1. Chopped the onions and brown it into a pan with some butter or oil.

2. Same process for your beef, on several times, until all pieces are cooked.

3. When the meat is well-done, deglaze with water and your red wine and let it boil.

4. Sprinkle of flour

5. Cover and simmer gently few hours with the carrots sliced in rings and your aromatic herbs.

For the rice :

1. On a pan, put water with your peas and salt

2. Let it cook during 2 hours or more, you can check if the cooking process is correct : for this, verify if the boukoussou peas are well-done (soft)

3. When your peas are well-cooking, add the rice and the garlic

4. Add or remove water to let it dry

5. Serve with your bourguignon beef.

ENJOY "EAT"

Bourguignon Beef & Boukoussou Rice

: 3 hours

Difficulty :

Price :

For :

Minute Tip

Ihis recipe is even better when you heat it.

It is important to cook the meat on a high heat . It’s a way to have a meat relatively browned or even black