These 3 recipes combine to create a nutritious plate that's cost-effective and easy to make.
Designed for the parishioners of Abyssinian Baptist Church in Harlem, this plate is the perfect nutritious alternative to condemn those empty calories for good.
Cumin Roasted Sweet Potatoes
15 min prep time
2 1/2 lbs (about 4 medium-sized sweet potatoes cut into chunks
2-3 tbsp olive or coconut oil
1 tbsp ground cumin
1 tbsp ground cinnamon
1 1/2 tsp black pepper
1 tsp sea salt
Preheat the oven to 375 deg F. Thoroughly wash the sweet potatoes and cut them into chunks, leave the skin on. Spread the sweet potatoes across a cooking sheet or large roasting pan. Sprinkle the cumin, cinnamon, pepper, and sea salt over the potatoes, then pour the oil over and mix until the herbs and oil are evenly coating the potatoes. Sprinkle water over the potatoes and place in the oven. Check every 15 minutes to turn the potatoes as they brown. Let them cook 40 minutes, until nicely browned.
Okra & Tomatoes
3 cups frozen or fresh okra, cut into pieces
1 medium-sized yellow onion, peeled and chopped
3 cloves garlic, minced
2 (15 oz) cans diced tomatoes
1 tbsp olive oil
2 tsp ground cumin
2 dry bay leaves
sea salt & black pepper to taste
Heat olive oil in a pan and saute chopped onion on medium high for 3 minutes, until translucent, then add minced garlic and let cook for a minute. Add tomatoes, bay leaf, cumin and sprinkle pepper. Stir well and let simmer for about 15 minutes, add okra and simmer another 10-15 minutes.
Maple & Mustard Baked Chicken
30 min prep time
3 tbsp Dijon mustard
2 tbsp pure maple syrup, preferably grade B
2 tbsp olive oil, divided
1 tbsp finely chopped fresh thyme, or 1 tsp dried
3/4 tsp freshly ground pepper
1/2 tsp salt
4-41/2 lbs bone-in chicken pieces, (thighs, drumsticks and/or breasts), skin removed, trimmed
Preheat oven to 400 ° F. Set a wire rack on a large baking sheet. Whisk mustard, maple syrup, 1 tablespoon oil, thyme, pepper and salt in a large bowl. Add chicken and turn to coat evenly. Cover and marinate in the refrigerator for at least 30 minutes, can leave marinating up to 6 hours. Bake until golden brown and an instant-read thermometer inserted into the thickest part of the meat registers 165 ° F, 35 to 40 minutes. Serve and enjoy.