Shredded Beef
· 2-4 lb. Beef Roast
· Salt and Pepper to taste
· ½ C. Water
· ½ C. Canned Black Beans, drained
· ½ C. Canned Diced Tomatoes, drained
Season the roast with salt and pepper. Place it in a Roasting pan. Pour the water in the bottom of the pan. Cover with two layers of aluminum foil and bake at 300 for 5-6 hours. If you use a crock pot- season the roast and place the roast and the water in the pot, cover and bake on low for 5-6 hours. When it is done cooking, shred the meat using two forks. Allow the meat to sit in the juices in the pan or pot for 15 minutes. Drain off the juices and toss in the beans and tomatoes.
Arepas
· 2 C. Hot Water
· 1 tsp. Salt
· 2 C. Instant Corn Flour (pre-cooked, like for tamales, NOT tortillas)
· Canola Oil
Heat 1 inch of oil in a deep sauté pan over medium heat.
Mix the hot water and salt in a large bowl. Gradually add the corn flour to make a dough, it should be slightly sticky, but not gooey. Form patties by taking ¼ cup of dough and rolling it into a ball and then flattening it against the palm of your hand. Cook the patties just like scones in the hot oil on both sides until they are golden. Split them open and fill them with the beef mixture.
Roast Potato Wedges
· 5 Russet Potatoes
· ¼ C. Canola Oil
· Salt and Pepper to taste
· 2 Tb. Dried Parsley
Pre heat your oven to 400 degrees Fahrenheit.
Scrub the outside of the potatoes and slice them into 1” wedges. Place them in a bowl and toss them with the oil, salt, pepper, and parsley. Arrange them on a 11”x15” cookie sheet skin side down. Bake the potato wedges for 50-60 minutes until they are golden and tender.
Strawberry Cantaloupe Fruit Smoothie
· 1 banana
· 1 C. Strawberries
· 1 C. Cubed Cantaloupe
· 1 C. White Grape Juice
· 1 C. Ice Cubes
Mix all ingredients in a blender until smooth. Serve immediately.
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