Bahamian Crab and Rice is a quintessential dish from the Bahamas that combines succulent crab meat with aromatic rice and a blend of Caribbean spices. This comforting and flavorful dish is a favorite among seafood enthusiasts and offers a delightful taste of tropical cuisine.
Bahamian Crab and Rice is a staple in Bahamian cuisine, reflecting the islands' rich culinary heritage. The Bahamas, known for its abundant seafood, incorporates local ingredients into traditional dishes. Crab, a prominent ingredient in Bahamian cooking, pairs perfectly with rice, a common staple in Caribbean diets. This dish is often enjoyed during festive occasions and family gatherings, showcasing the island's love for bold flavors and fresh seafood.
Ingredients:
- 1 pound crab meat (fresh or canned)
- 2 cups long-grain white rice
- 3 cups chicken or seafood broth
- 1 onion, chopped
- 3 cloves garlic, minced
- 1 red bell pepper, chopped
- 1 green bell pepper, chopped
- 2 tablespoons tomato paste
- 1 tablespoon paprika
- 1 tablespoon dried thyme
- 1 tablespoon dried parsley
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/4 teaspoon cayenne pepper
- 2 tablespoons vegetable oil
Method:
1. Rinse the rice in a fine mesh strainer until the water runs clear. Set aside.
2. In a large pot or Dutch oven, heat the vegetable oil over medium heat. Add the onion, garlic, and bell peppers. Cook until softened, about 5 minutes.
3. Stir in the tomato paste, paprika, thyme, parsley, salt, black pepper, and cayenne pepper. Cook for 1-2 minutes until fragrant.
4. Add the rice and stir to coat it in the spice mixture.
5. Pour in the chicken or seafood broth and stir to combine.
6. Bring the mixture to a boil, then reduce the heat to low and cover with a tight-fitting lid.
7. Simmer for 18-20 minutes, or until the liquid has been absorbed and the rice is tender.
8. Remove from heat and let it sit, covered, for 5 minutes.
9. Fluff the rice with a fork and gently stir in the crab meat.
10. Cover and let it sit for another 5 minutes to meld the flavors.
11. Serve hot, garnished with additional fresh herbs if desired.
Notes:
- Use fresh or canned crab meat, draining and rinsing canned meat before use.
- Adjust the amount of cayenne pepper for extra heat if desired.
- Pairs well with a green salad or steamed vegetables.
Nutrition Value:
1. 1 pound crab meat (fresh or canned)
- Calories: 340
- Carbohydrates: 0g
- Protein: 70g
- Fat: 3g
- Sodium: 1400mg (varies with fresh or canned)
- Cholesterol: 270mg
- Vitamins: Rich in vitamin B12
- Minerals: High in zinc, selenium, copper
- Nutritional Benefits: Crab meat is a lean source of protein, low in fat, and rich in vitamins and minerals that support immune function and cardiovascular health.
2. 2 cups long-grain white rice
- Calories: 410
- Carbohydrates: 90g
- Protein: 8g
- Fat: 0.6g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Small amounts of vitamin B6
- Minerals: Small amounts of iron and magnesium
- Nutritional Benefits: Rice is a good source of energy-providing carbohydrates and contains a small amount of protein.
3. 3 cups chicken or seafood broth
- Calories: 45 (varies with type)
- Carbohydrates: 3g
- Protein: 6g
- Fat: 1g
- Sodium: 2400mg (varies with brand)
- Cholesterol: 0mg
- Vitamins: Minimal amounts of vitamins
- Minerals: Contains calcium, magnesium
- Nutritional Benefits: Broth adds flavor and moisture with minimal calories, providing a small amount of protein and minerals.
4. 1 onion, chopped
- Calories: 64
- Carbohydrates: 15g
- Protein: 1g
- Fat: 0.2g
- Sodium: 6mg
- Cholesterol: 0mg
- Vitamins: Rich in vitamin C
- Minerals: Contains manganese
- Nutritional Benefits: Onions are low in calories and provide vitamin C, which is essential for immune function and skin health.
5. 3 cloves garlic, minced
- Calories: 13
- Carbohydrates: 3g
- Protein: 0.6g
- Fat: 0g
- Sodium: 1.5mg
- Cholesterol: 0mg
- Vitamins: Contains vitamin C and B6
- Minerals: Contains selenium, manganese
- Nutritional Benefits: Garlic is known for its immune-boosting properties and has anti-inflammatory and cardiovascular benefits.
6. 1 red bell pepper, chopped
- Calories: 37
- Carbohydrates: 9g
- Protein: 1g
- Fat: 0.4g
- Sodium: 6mg
- Cholesterol: 0mg
- Vitamins: High in vitamin C and A
- Minerals: Contains potassium
- Nutritional Benefits: Red bell peppers are rich in antioxidants, vitamins A and C, and support immune health.
7. 1 green bell pepper, chopped
- Calories: 24
- Carbohydrates: 6g
- Protein: 1g
- Fat: 0.2g
- Sodium: 2mg
- Cholesterol: 0mg
- Vitamins: High in vitamin C
- Minerals: Contains potassium
- Nutritional Benefits: Green bell peppers are a good source of vitamins and antioxidants that help reduce oxidative stress.
8. 2 tablespoons tomato paste
- Calories: 30
- Carbohydrates: 7g
- Protein: 1.5g
- Fat: 0.2g
- Sodium: 30mg
- Cholesterol: 0mg
- Vitamins: Contains vitamin C and K
- Minerals: Contains potassium
- Nutritional Benefits: Tomato paste is concentrated in lycopene, an antioxidant that supports heart health and reduces inflammation.
9. 1 tablespoon paprika
- Calories: 19
- Carbohydrates: 4g
- Protein: 1g
- Fat: 1g
- Sodium: 2mg
- Cholesterol: 0mg
- Vitamins: Rich in vitamin A
- Minerals: Contains iron
- Nutritional Benefits: Paprika adds a rich flavor and color to dishes and is packed with antioxidants.
10. 1 tablespoon dried thyme
- Calories: 17
- Carbohydrates: 4g
- Protein: 1g
- Fat: 0.4g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Contains vitamin C and A
- Minerals: Contains calcium and iron
- Nutritional Benefits: Thyme has antibacterial properties and is rich in vitamins and minerals that support overall health.
11. 1 tablespoon dried parsley
- Calories: 4
- Carbohydrates: 1g
- Protein: 0.3g
- Fat: 0.1g
- Sodium: 3mg
- Cholesterol: 0mg
- Vitamins: Rich in vitamin K and C
- Minerals: Contains iron and calcium
- Nutritional Benefits: Parsley is a nutrient-dense herb that supports bone health and has antioxidant properties.
12. 1 teaspoon salt
- Calories: 0
- Carbohydrates: 0g
- Protein: 0g
- Fat: 0g
- Sodium: 2325mg
- Cholesterol: 0mg
- Vitamins: None
- Minerals: None
- Nutritional Benefits: Salt is essential for fluid balance and nerve function but should be used in moderation.
13. 1/2 teaspoon black pepper
- Calories: 3
- Carbohydrates: 1g
- Protein: 0.1g
- Fat: 0.1g
- Sodium: 0.5mg
- Cholesterol: 0mg
- Vitamins: Contains small amounts of vitamin K
- Minerals: Contains iron and manganese
- Nutritional Benefits: Black pepper aids digestion and enhances nutrient absorption.
14. 1/4 teaspoon cayenne pepper
- Calories: 1
- Carbohydrates: 0.3g
- Protein: 0.1g
- Fat: 0.1g
- Sodium: 0.2mg
- Cholesterol: 0mg
- Vitamins: Rich in vitamin A
- Minerals: Contains small amounts of potassium
- Nutritional Benefits: Cayenne pepper boosts metabolism and has anti-inflammatory properties.
15. 2 tablespoons vegetable oil
- Calories: 240
- Carbohydrates: 0g
- Protein: 0g
- Fat: 27g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: None
- Minerals: None
- Nutritional Benefits: Vegetable oil provides essential fatty acids and is a source of energy, but should be used in moderation.
These nutritional values are approximate and can vary based on specific brands and preparation methods.
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