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Mixed Vegetable Coo-Coo with Tomato Sauce

Becky Luigart-Stayner; Melanie J. Clarke
Yield 6 servings (serving size: about 1 cup coo-coo and 2/3 cup tomato sauce)
Coo-coo traditionally hails from Barbados. It can be a side dish or an entrée with a tomato sauce.

Ingredients

  • Sauce:
  • Cooking spray
  • 1/2 cup chopped onion
  • 1/2 cup chopped red bell pepper
  • 3/4 teaspoon dried oregano
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 1 large garlic clove, minced
  • 1/4 cup organic vegetable broth (such as Swanson Certified Organic)
  • 1 teaspoon dark brown sugar
  • 1/8 teaspoon ground allspice
  • 2 cups canned crushed tomatoes, undrained
  • Coo-coo:
  • 2 cups cornmeal
  • 1 teaspoon kosher salt
  • 7 cups water
  • 2 cups frozen whole-kernel corn, thawed
  • 1 cup frozen cut okra, thawed
  • 2 tablespoons butter

Nutrition Information

  • calories 299
  • caloriesfromfat 16 %
  • fat 5.4 g
  • satfat 2.6 g
  • monofat 1.4 g
  • polyfat 0.8 g
  • protein 7.9 g
  • carbohydrate 58.2 g
  • fiber 7.7 g
  • cholesterol 10 mg
  • iron 3.6 mg
  • sodium 561 mg
  • calcium 78 mg

How to Make It

  1. To prepare sauce, heat a small saucepan over medium heat. Coat pan with cooking spray. Add onion and next 5 ingredients (through garlic) to pan; cook 5 minutes, stirring occasionally. Stir in broth, sugar, allspice, and tomatoes. Partially cover, reduce heat, and simmer 20 minutes, stirring occasionally.

  2. To prepare coo-coo, place cornmeal and 1 teaspoon salt in a large saucepan. Gradually add 7 cups water, stirring constantly with a whisk. Bring to a boil. Reduce heat to medium, and cook 15 minutes, stirring frequently. Add corn and okra; cook 2 minutes or until thoroughly heated, stirring constantly. Remove from heat. Place butter in a small skillet over medium heat; cook 2 minutes or until browned. Add butter to coo-coo; stir well. Serve sauce over coo-coo.

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