UR Family Meal Recipes

Family meal from 5/4/25
Feeds about four

Below is the approximate measurements for a Wok or a 7-quart crock pot. Either combine and stir fry or place in a crockpot.

Spices (to taste method): 

• 4 tablespoons of curry 

• 2 tablespoons of Garam Masala

• 2 tablespoons of Chill paste

• 2 teaspoons of Sea salt 

• 1 tablespoon of turmeric

• 2 cans of coconut milk 

• 3 teaspoons of paprika 

• 2 teaspoon of cayenne

• 1 tablespoon Ginger 

• 1/2 lime squeezed 

Veggies: 

• 1/2 of a bag of long green beans or one small frozen bag of green beans

• 1 bag of baby carrots 

• 2 packages of mushrooms

• 4.5 large potatoes (diced)

• 3 onions (sauteed)

• 2-3 red, yellow orange peppers

Protein: 

• 2 Chicken breast

Grain:

• 2 cups of white Basmati rice

Family meal from: 3/2/25

Ingredients

• oil

• 1/4 c flour 

• 12oz andouille sausage sliced 

• 1lb chicken breast diced

• 1 lb shrimp 

• 1 chopped onion

• 1 chopped green bell pepper 

• 2 chopped celery stalks

• 2 cloves garlic 

• 6c. chicken stock 

• 1tsp salt

• 1/2 tsp pepper 

• 3/4 tsp thyme 

• old bay seasoning to taste 

Directions 

1. In a skillet warm 1/4  cup of oil over medium heat Add flour and stir continuously until mixture is brown, about 15 minutes,  making a roux. Set aside

2. In cast-iron pot heat 1 tablespoon of oil along with onion, bell pepper and celery cook for about five minutes until softened. then add garlic, salt, pepper, thyme. Cook for 1 minute.

3. Add chicken stock and bring to a simmer, then whisk in roux until smooth. add old bay seasoning to taste. 

4. Add in chicken, sausage, and shrimp and cook for about 20 minutes until chicken is cooked through. 

5. Serve over rice

Family meal from 1/5/25

Haitian Spice Marinade Epis: https://haitiantimes.com/haitian-spice-marinade-epis/

• 1 small onion

• 6 scallions

• 6 garlic cloves

• 1/cup roughly chopped parsley

• 10 leaves of basil

• ½ a green pepper

• ½ red pepper

• ½ yellow pepper

• 1/2 cup olive or canola oil

Thoroughly wash, chop, and dice everything into a large container. Add your ingredients into food processor and Mix on High. (You may also use a blender) While the process is taking place, pour in the oil. Once your seasoning reaches a smooth consistent texture, stop the Blender or Food Processor and pour the content into jar or plastic container.

Haitian Soup: https://haitiantimes.com/2020/12/04/no-controversy-over-this-haitian-soup-joumou-recipe-from-nadege…

Ingredients

• 1 cup, plus 1 tablespoon distilled white vinegar, divided

• 1 pound beef shank, meat cut off bones into 1” cubes

• 1 pound stew beef (preferably chuck) cut into 1” cubes

• 1 cup Epis seasoning base

• 3 tablespoons fresh lime juice (from about 1 lime) 

• 1 tablespoon seasoned salt

• 15 cups beef or vegetable broth, divided

• 1 pound beef bones

• 1 medium calabaza squash (about 2 pounds), peeled, cubed, or 2 pounds defrosted

• frozen cubed calabaza squash, or 1 butternut squash (about 2 pounds), peeled, cut into 2” chunks

• 3 large russet potatoes (about 2 pounds), finely chopped

• 3 carrots (about 1 pound), sliced

• ½ small green cabbage (about 1 pound), very thinly sliced

• 1 medium onion, sliced 

• 1 celery stalk, coarsely chopped 

• 1 leek, white and pale-green parts only, finely chopped 

• 2 small turnips, finely chopped 

• 1 green Scotch bonnet or habanero chile

• 1 ½ cups rigatoni 

• 6 whole cloves 

• 1 teaspoon garlic powder

• 1 teaspoon onion powder

• 2 ½ teaspoons kosher salt, plus more

• ½ teaspoon freshly ground black pepper, plus more

• Pinch of cayenne pepper, plus more 

• 1 parsley sprig (optional) 

• 1 thyme sprig (optional) 

• 2 tablespoons olive oil 

• 1 tablespoon unsalted butter 

• Crusty bread (for serving)

Preparation

1. Pour 1 cup vinegar into a large bowl. Swish beef shank and stew beef in vinegar to rinse. Transfer beef to a colander and rinse with water. 

2. Stir Haitian Spice Marinade Epis seasoning base, lime juice, and seasoned salt in another large bowl. Add beef, toss to coat, and let marinate at least 30 minutes, preferably overnight

3. Heat 5 cups broth in very large stock pot over medium heat. Add marinated beef and bones, cover, and simmer until meat is beginning to soften, about 40 minutes

4. Add squash to pot on top of beef, cover, and return to a simmer. Cook until squash is fork-tender, 20-25 minutes. Using tongs or a slotted spoon, transfer squash to a blender. Add 4 cups broth and puree until smooth. Return to pot and bring to a simmer. 

5. Add potatoes, carrots, cabbage, onion, celery, leek, turnips, chile, rigatoni, cloves, garlic powder, onion powder, 2 ½ tsp salt, ½ tsp pepper, a pinch of cayenne, parsley, if using, thyme, if using, and remaining 6 cups broth. Simmer, uncovered until pasta and vegetables are tender, 30-35 minutes.

6. Add oil, butter, and remaining 1 tbsp. vinegar. Reduce heat to medium-low and simmer until beef is very tender, 15-20 minutes more.

Family meal from 10/5/24

For Chicken:

• 1 pound chicken breasts cut into 1-inch strips

• 1½ teaspoons garlic powder

• 1 teaspoon Italian seasoning

• ½ teaspoon kosher salt

• ½ teaspoon freshly ground black pepper

• 2 tablespoons olive oil

• 2 tablespoon butter

For Sauce:

• 8 oz linguine pasta

• 1 small onion, diced (about 1/2 cup diced)

• 3 garlic cloves, finely chopped (about 3 tablespoons)

• ½ teaspoon red pepper flakes, more or less to taste

• 2 tablespoons all-purpose flour

• ¼ cup white wine

• 1½ cups chicken broth

• 2 teaspoons dijon mustard

• ½ cup heavy cream

• 2 teaspoons lemon juice, more or less to taste

• ½ teaspoon kosher salt, more or less to taste

• ½ teaspoon freshly ground black pepper, more or less to taste

• 6 oz baby spinach, coarsely chopped

• parmesan cheese, for topping

Instructions:

1. Bring a large pot of lightly salted water to a boil.

2. Lay chicken tenders out on a plate and pat dry. In a small bowl, mix together garlic powder, Italian seasoning, salt and pepper. Sprinkle half of spice mixture evenly over chicken tenders, flip and season with remaining half of spice mixture.

3. Heat a large skillet over medium-high heat. Add oil and butter; when butter is melted and sizzling, arrange chicken tenders in a single layer. Cook for 4 to 5 minutes.

4. Add pasta to pot of boiling water

5. Return the skillet in which you cooked the chicken to the stove (no need to clean it) over medium heat. If the skillet seems dry, add a splash of olive oil or a pat of butter.

6. Add onion and cook until softened, 4 to 5 minutes.

7. Add garlic and red pepper flakes and stir for 30 seconds until fragrant.

8. Add flour and stir until no dry bits of flour remain.

9. Add white wine and whisk until mostly evaporated.

10. Add chicken broth, a splash or two at a time, whisking constantly until smooth and all of the broth has been incorporated. Whisk in mustard.

11. Continue to whisk sauce mixture over medium heat until it starts to bubble gently and thicken, about 5 minutes.

12. Whisk in cream.

13. Add a splash of lemon juice and salt and pepper to taste.

14. Your pasta should be just about done at this point. Use colander to drain pasta and dump it straight into the saucepan with the sauce, reserving a cup or so of pasta water.

15. Top with spinach, then gently fold to coat the pasta completely with sauce, and let it finish cooking for a minute or two until the sauce is nice and thick and coats the pasta completely and the spinach is gently wilded. Add a splash of pasta water if needed to loosen up the sauce a bit more.

16. Fold in chicken until warmed through.

17. Spoon pasta into serving bowls, top with shaved parmesan cheese; serve immediately.

Family meal from 6/2/24

Maple Salmon: https://www.allrecipes.com/recipe/51283/maple-salmon/

Ingredients

• ¼ cup maple syrup

• 2 tablespoons soy sauce

• 1 clove garlic, minced

• ¼ teaspoon garlic salt

• ⅛ teaspoon ground black pepper

• 1 pound salmon

Directions

1. Gather all ingredients.

2. Stir maple syrup, soy sauce, garlic, garlic salt, and pepper together in a small bowl.

3. Cut salmon into 4 equal-sized fillets; place in a shallow glass baking dish and coat with maple syrup mixture. Cover the dish and marinate salmon in the refrigerator for 30 minutes, turning once halfway.

4. Preheat the oven to 400 degrees F (200 degrees C).

5. Place the baking dish in the preheated oven and bake salmon uncovered until flesh easily flakes with a fork, about 20 minutes.

Sweet Potatoes

1. Preheat to 400F

2. Cut sweet potatoes into 1 inch cubes, toss in olive oil, salt, and lemon pepper seasoning

3. Bake in a single layer until crispy, ~25-30 mins

Garlic Bok Choy

1. Fry up some garlic in veggie oil in a large pan/pot until brown

2. Add rinsed, halved/quartered bok choy

3. Sautee until wilted

4. Salt to taste