Budget Bites: Haitian Squash & Sauce Beans with Rice

This week's "budget bites" feature comes compliments of our Haitian friend, Peter Constantin. Peter is staying with us for a week and he wanted to cook us some Haitian regulars. The Haitians live on rice and beans and prepare it many different ways, depending on what's available. Rice and beans are amazing together because they are a "complete protein," which means they contain all 20 amino acids that are bodies need. 

Another of our favorite side dishes is this squash dish using chayote. Squash is is full of beta carotene (great antioxidant) and Vitamin C. Those are two germ-fighters we want in our diet, especially during cold season. 

Both of these dishes are packed with nutrients and inexpensive to eat. We like to eat Haitian food and remember to pray for our friends in Haiti. Find more Haitian recipes here.

Pwatann Militon (Squash cut in sauce)

2 chayote, peeled

6 cups of water (approximate)
2 garlic cloves
1 green onion stalk
2 sprigs of fresh thyme

1 tablespoon tomato paste

1. Boil water.

2. Meanwhile, peel to chayote and cut into match sticks.

3. Add chayote to water. Boil until tender. Strain leaving about 1 cup of water/liquid.

4. Smash green onions and garlic in mortar & pestel (or blender). Add to chayote mix.
5. Add thyme and tomato paste.
6. Simmer approximately 5 minutes in sauce.

Haitian Sauce Beans with Rice

FOR BEAN SAUCE:

Ingredients:

2 cups pinto beans

4 cups water

4 whole cloves

2 stalks fresh thyme

3 stalks fresh parsley

1/4 green pepper

1. Boil 2 cups beans in 4 cups water.

2. Add 4 cloves and 2 teaspoons salt to boiling water for flavor.

3. Boil until tender (you can press together with your fingers). 

4. Set aside to cool.

5. Take 1/2 beans from the water and add to a blender. Blend until smooth.

6. Add back to the beans in water.

7. Quarter green pepper and add one quarter piece to sauce. Add thyme and parsley.

8. Boil an additional 10 minutes until sauce thickens slightly.

FOR RICE:

Ingredients:

1 tablespoon olive oil

1 stalk green onion

5 cups water

2 1/2 cups jasmine rice

2 teaspoons salt

1. Add olive oil to large pan. Break onion in half and saute in oil until fragrant.

2. Add 5 cups of water to pan. Bring to boil.

3. Meanwhile, rinse rice in a strainer under water. Add rice to boiling water.

4. Add salt.

5. Allow to boil until most of the water has evaporated. Then cover and lower temperature to simmer for approximately 20 minutes rice is fluffy.

Recipe of the Week: Haitian Rice & Beans with Chicken

Bonswa! My family and I just returned from a 3-week mission trip to Haiti. We ate Haitian food every day for our "lunch," which is the big meal in Haiti. While a lot of the food is fried there are some dishes that really are very healthy. One of those dishes is the classic rice and beans - a staple in many developing countries. When rice and beans are combined they have a certain synergy that makes them a "complete protein."

Below is a recipe for Haitian Rice & Beans and Haitian Chicken sauteing the chicken in olive oil rather than deep frying it in Canola oil. Maje sa bon - Good food!

Haitian Rice & Beans

Ingredients:
5 whole cloves (sold in spice section)
3 whole cloves garlic
1 cup dried red kidney beans
2 teaspoons salt, divided
1/2 teaspoon pepper
2 cups jasmine rice
2 tablespoons raw butter
3 cloves garlic, minced
1 tablespoon green pepper, minced
1/2 teaspoon thyme
3 tablespoons olive oil
10 cups of water

1. Add 4-5 whole cloves and 3 cloves garlic to 6 cups of water in a pot. Add beans.
2. Cook the beans and boil for 45 minutes to 1 hour. You should be able to press them together with your fingers and white powder will come out. (You do not want to overcook them because they will be heated again with the rice.)
3. Add 1 teaspoon salt & pepper and set aside.
4. In a large pot, brown butter and add garlic, salt, thyme and green pepper. Add olive oil and rice. Coat rice with oil and spices.
5. Meanwhile, strain beans.
6. Add 4 cups of water to 2 cups of rice and cook for 15 minutes on medium-high or until water evaporates.
7. Add beans to rice and cook additional 10 minutes or until rice and beans are fully cooked.





Haitian Chicken

Ingredients:
4 tablespoons olive oil
1 whole chicken cut into pieces (or 3 lbs. of chicken thighs or legs)
1 teaspoon salt
1 teaspoon garlic powder
1 teaspoon pepper
2 tablespoons tomato paste
1 onion, chopped
2 tablespoons parsley, chopped
3 whole cloves (the spice, not garlic)


1. In a large frying pan or saute pan, heat olive oil. Meanwhile, wash chicken pieces.
2. Sprinkle chicken with salt and pepper and garlic powder.
3. Saute chicken pieces in oil until browned on all sides.
4. Mix together 1/2 cup water, tomato paste, onion, parsley and cloves.
5. Pour over meat. Cover pan and allow to cook about 30 minutes until chicken is cooked through.
6. Add more water to pan if chicken is sticking to the bottom.
7. Remove chicken to a platter.
8. Reserve marinade and juices and mix in 1/2 cup water to create a sauce to pour over rice & beans and chicken dishes. Garnish with sliced onions.

Recipe of the Week: Falafel sandwiches with Yogurt sauce & Cucumber-Tomato Salad

We've been experimenting with some protein-packed vegetarian meals. These Middle Eastern pita sandwiches are hearty for the family and light on the budget. Chickpeas or garbanzo beans are a great source of energy and they're very inexpensive to buy. You might try out the bulk section at your local grocery store or find them with canned beans. This fresh salad uses summer produce straight from the garden or farmer's market.

Ingredients:
Falafels:
2 15-oz. cans chickpeas, drained and rinsed (can use dried, soak overnight)
1 egg
1 tablespoon lime juice
1 tablespoon lemon juice
1 teaspoon parsley, chopped
1 teaspoon cilantro, chopped
1 teaspoon cumin
1/2 teaspoon salt
1/2 teaspoon black pepper
2 cloves garlic
2 cups panko bread crumbs
olive oil

Yogurt Sauce:
2 cups plain yogurt
salt, pepper, paprika to taste

Cucumber-Tomato Salad:
1 small cucumber, cubed
1 small tomato, cubed
1/2 small onion, chopped
1 teaspoon olive oil
1 teaspoon parsley

1 package whole wheat pita bread

Directions:
1. In a food processor or blender, combine chickpeas/garbanzos, egg, lime and lemon juice and spices. Pulse until blended but do not overmix or the mixture will turn runny like hummus.
2. Spread out panko breadcrumbs in shallow dish.
3. Form bean mixture into small footballs or patties. Press onto breadcrumbs until coated on both sides. Refrigerate if soft for about one hour.
4. Heat olive oil in a skillet. Brown patties on both sides.
5. Meanwhile, mix yogurt sauce. Sprinkle lightly with salt, pepper and paprika to taste.
6. Combine cucumbers, tomatoes and onions in a bowl. Mix in parsley and olive oil.
7. Slice open pita breads. Add browned falafel to each pita bread and serve.
8. Allow guests to add yogurt sauce and cucumber mixture to pitas or serve on side.

Side Dish suggestion: Couscous