Vegetable Rice

5:06 PM
Ingredients :

1 tablespoon of butter
1/2 cup of finely chopped onion
3 tablespoons of finely chopped green pepper
2 tablespoons of finely chopped celery
2 cloves of garlic, minced
1 cup of uncooked rice
1 2/3 cups of broth (vegetable, chicken, or beef)
1 teaspoon of salt
1/2 teaspoon of black pepper
1/2 teaspoon of paprika
A dash of tabasco sauce

Preparation :

Saute the onion, green pepper, and the celery in the butter until the onions are slightly transparent.
Add the minced garlic and the uncooked rice and stir a few times.
Remove from heat.
Bring the broth to a boil in a medium saucepan and add the rice mixture, the salt, black pepper, paprika, and the tabasco sauce.
Reduce the heat, cover with a tight fitting lid and let cook until the rice has absorbed the broth.

Salmon with watercress, polenta croutons and capers

250 g cooked polenta , either bought ready made or made from the grain (follow pack instructions and allow it to cool and set on a tray)
50 g plain flour
3 tbsp of olive oil
6 boneless, skinless salmon fillets approx 140g/5oz each
200 g watercress , washed and thick stalks removed
2 tbsp of capers in brine, drained
1 squeeze lemon juice 
Preparation :
Cut the polenta into approximately 1.5cm cubes, toss in flour and fry in a little oil until slightly coloured.
Keep warm.
Heat oven to 190C/170C fan/gas 5.
Heat the remaining oil in a non-stick pan and fry the salmon portions for 1 min on each side until lightly golden, then transfer to a non-stick baking tray and cook in the oven for 8-10 mins.
Test the fish to see if it is cooked by pushing a cocktail stick into the top of it.
If the fish offers resistance, then it is not fully cooked and will need further cooking.
When cooked, remove from the oven and set to one side.
Dress the watercress with a little olive oil and a few drops of lemon juice.
Scatter the polenta croutons and capers over each salmon fillet and serve with the watercress.

Curried Cauliflower

9:36 PM
Ingredients :

1 whole medium onion, chopped

3 garlic cloves, minced

1/2.1 serrano chile, seeds removed and finely chopped

2 teaspoons curry powder

1 pound ripe roma tomatoes, seeded and chopped or 1 can (14 1/2.ounces) chopped tomatoes in juice

1 medium cauliflower, rinsed and cut into even size florets salt and freshly ground black pepper for

1/2 cup chopped cilantro

Preparation :

Grease the bottom of large saucepan with non.stick spray.

Heat the pan over moderately.high heat for a few minutes.

Add the onions and cook for 3.4 minutes stirring frequently.

Add the garlic, serrano chile, and curry powder.

Cook for a minute longer.

Add the tomatoes and cauliflower.

Stir to combine and blend the seasonings.

Cover, reduce heat, and simmer for 15.20 minutes until the cauliflower is very tender.

Season with salt and pepper to taste.

Garnish with chopped cilantro.

Salmon and broad bean bake

Ingredients :

375g of dried tortiglioni pasta
2 cups of frozen broad beans
25g butter
1 medium brown onion, finely chopped
2 tablespoons plain flour
1 3/4 cups milk
1/2 cup reduced-fat thickened cream
1 large red capsicum, finely chopped
1 cup grated reduced-fat tasty cheese
415g can red salmon, drained, bones and skin removed, flaked

Preparation :

Grease a 5cm-deep, 22cm x 27cm (base) baking dish.

Cook the pasta in a saucepan of boiling, salted water, following packet directions, until is just tender.


Transfer to a bowl.

Meanwhile, place beans in a bowl.

Cover with boiling water.

Stand for 2 minutes.


Refresh under cold water.


Peel and discard skins.

Preheat grill on high.

Melt butter in a saucepan over medium heat.

Add onion.

Cook, stirring, for 2 to 3 minutes or until softened.

Add flour.

Cook, stirring, for 1 to 2 minutes or until mixture bubbles.

Gradually stir in milk and cream.

Bring to the boil.

Reduce heat to low.

Cook, stirring, for 5 minutes or until mixture has thickened.

Stir in capsicum and one-third of the cheese.

Cook, stirring, for 2 minutes or until melted and smooth.

Season with salt and pepper.

Add milk mixture, beans and salmon to pasta.

Stir to combine.

Transfer to prepared dish.

Sprinkle with remaining cheese.

Grill for 7 minutes or until golden.

Stand for 5 minutes. Serve.

Baked Bbq Ribs

5:50 PM
Ingredients :      

2-4 lbs. of boneless beef or pork ribs
1/4 c. salt
1/4 c. sugar
3 (18 oz.) barbeque sauce

Preparation :

Preheat oven to 250°F.

Mix equal amount of salt and sugar.

Add in paprika to taste.

Roll each portion of meat in sugar-salt-paprika mixture.

Place the meat in a large baking dish in about one inch of water (or halfway each rib).

Bake at 250°F for one hour - remove from the oven - turn the meat.

Bake at 250°F for one hour - remove from oven.

Drain and add barbeque sauce as needed - increase heat to 400°F.

Bake 30 minutes.

Remove from oven and serve.

You can serve with rice, french fries and beans.
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