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Becky Luigart-Stayner; Melanie J. Clarke Photo by: Becky Luigart-Stayner; Melanie J. Clarke

Mixed Vegetable Coo-Coo with Tomato Sauce

Coo-coo traditionally hails from Barbados. It can be a side dish or an entrée with a tomato sauce.

Cooking Light OCTOBER 2007

  • Yield: 6 servings (serving size: about 1 cup coo-coo and 2/3 cup 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

Preparation

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.

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.

Nutritional Information

Amount per serving
  • Calories: 299
  • Calories from fat: 16%
  • Fat: 5.4g
  • Saturated fat: 2.6g
  • Monounsaturated fat: 1.4g
  • Polyunsaturated fat: 0.8g
  • Protein: 7.9g
  • Carbohydrate: 58.2g
  • Fiber: 7.7g
  • Cholesterol: 10mg
  • Iron: 3.6mg
  • Sodium: 561mg
  • Calcium: 78mg
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Mixed Vegetable Coo-Coo with Tomato Sauce recipe

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