In Caribbean culture many of the foods that we eat on a daily basis can be considered superfoods. Superfoods are great for providing your body with the fuel it needs. Follow steps for “Island Style Coconut Quinoa & Beans” for the base of this dish.
Ingredients:
2 cups of Broccoli
2 cups of Kale - chopped
2 cups of Butternut Squash - Cubed
1 Semi-ripe Plantain
1 cup Grape-seed Oil
1 pound of Chicken (optional: see below for instructions)
3 tbsp of Olive Oil
3 tbsp of Garlic
3 tsp of Salt, Pepper, and Cayenne Pepper, Curry Powder
1/4 cup Sun Flower Seeds
Chicken Preparation:
1 tbsp of Olive Oil
1 tbsp of Minced Garlic
3 sprigs of Thyme (leaves only)
1 tsp of Salt
2 tsp of Pepper
2 tsp of Jerk Powder
2 tsp of Cayenne Pepper
2 tsp of Garlic Powder
Place chicken breast on a baking sheet & drizzle w/ olive oil, thyme, garlic, and seasonings & bake on 375° for 25 min or until cooked.
Next, place broccoli & squash in a bowl and drizzle 2 tsp of olive oil, 2 tbsp of garlic, & 2 tsp of salt, pepper, curry, and cayenne pepper. Massage the veggies. Leave the remaining ingredients for the kale. Place broccoli & squash on a baking sheet & place in the oven on 375° for 20-25 minutes or until cooked.
Slice the plantain & fry in a cup of grape-seed oil on medium-high heat. Take plantain out once they begin to turn golden brown. Sprinkle with salt and press the plantains with a spatula or plantain press & fry once more. Take the plantain out of the pan once they are crispy. Dry excess oil off with a napkin & sprinkle more salt.
Lastly, sauté the chopped kale in a pan w/ olive oil, garlic & the remaining seasonings. Cook until the kale is tender & add more olive oil if necessary.
Lastly, create the bowl by adding quinoa and beans first and then placing the chopped chicken, kale, plantains, broccoli, and squash on top. Finish by sprinkling sunflower seeds on top!