Keshi Yena is a delightful dish from the Caribbean Netherlands that exemplifies the fusion of Caribbean, Dutch, and African culinary traditions. This dish involves hollowing out a round ball of Edam or Gouda cheese, stuffing it with a savory mixture of meat, vegetables, and spices, and then baking it until the cheese melts into a gooey, flavorful filling. Originating from the islands of Bonaire, Sint Eustatius, and Saba, Keshi Yena has become a beloved symbol of cultural heritage and creativity in the region.
The origins of Keshi Yena trace back to the colonial era when Dutch settlers brought cheese to the Caribbean. Due to limited access to fresh ingredients, locals utilized leftover cheese rinds, stuffing them with available meats and vegetables. This resourceful practice resulted in Keshi Yena, a dish that combines African, Caribbean, and Dutch flavors. "Keshi Yena," meaning "stuffed cheese" in Papiamento, evolved from a practical solution into a celebrated dish, reflecting the diverse influences and rich cultural tapestry of the Caribbean Netherlands.
Ingredients:
- 1 round ball of Edam or Gouda cheese (approximately 1 kg)
- 500 grams cooked and shredded chicken, beef, or pork
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1 bell pepper, diced
- 1 tomato, diced
- 1 cup raisins
- 1 cup pitted olives, sliced
- 2 tablespoons tomato paste
- 2 tablespoons Worcestershire sauce
- 1 tablespoon curry powder
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- Salt and pepper to taste
- Cooking oil
Instructions:
1. Preheat Oven: Set your oven to 350°F (175°C).
2. Prepare Cheese: Cut off the top of the cheese ball and hollow it out, leaving a 1/2-inch thick shell. Set aside the cheese scraps.
3. Cook Filling: Heat oil in a pan over medium heat. Sauté onions and garlic until translucent. Add shredded meat and cook through. Stir in bell pepper, tomato, raisins, olives, tomato paste, Worcestershire sauce, curry powder, cumin, paprika, salt, and pepper. Cook for about 10 minutes.
4. Mix Cheese: Shred the reserved cheese scraps and mix them into the filling until melted.
5. Stuff Cheese: Spoon the filling into the hollowed cheese shell. Place the top part of the cheese ball back on.
6. Bake: Transfer to a baking dish and bake for about 30 minutes, or until the cheese is melted and bubbly.
7. Serve: Let cool slightly, slice into wedges, and serve warm.
Keshi Yena not only delights the palate but also represents a rich cultural narrative, making it a must-try dish for anyone interested in the unique culinary heritage of the Caribbean Netherlands.
Nutrition Value:
1. 1 round ball of Edam or Gouda cheese (approximately 1 kg)
- Calories: ~3,800
- Carbohydrates: ~10 grams
- Protein: ~250 grams
- Fat: ~300 grams
- Sodium: ~6,000 mg
- Cholesterol: ~1,000 mg
- Vitamins: Vitamin A, Vitamin B12, Vitamin D
- Minerals: Calcium, Phosphorus, Zinc
Nutritional Benefit: Provides a rich source of protein and calcium, essential for bone health and muscle function. The high-fat content contributes to energy needs, but should be consumed in moderation.
2. 500 grams cooked and shredded chicken, beef, or pork
- Calories: ~1,100
- Carbohydrates: ~0 grams
- Protein: ~90 grams
- Fat: ~80 grams
- Sodium: ~150 mg
- Cholesterol: ~300 mg
- Vitamins: B vitamins (especially niacin and B6)
- Minerals: Iron, Zinc, Phosphorus
Nutritional Benefit: High in protein, which supports muscle growth and repair. Provides essential B vitamins and minerals like iron and zinc, important for overall health and immune function.
3. 1 onion, finely chopped
- Calories: ~45
- Carbohydrates: ~11 grams
- Protein: ~1 gram
- Fat: ~0 grams
- Sodium: ~5 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C, Vitamin B6
- Minerals: Calcium, Iron, Potassium
Nutritional Benefit: Rich in antioxidants and vitamin C, which supports immune function and skin health. Contains compounds that may help reduce inflammation and improve heart health.
4. 2 cloves garlic, minced
- Calories: ~8
- Carbohydrates: ~2 grams
- Protein: ~0 grams
- Fat: ~0 grams
- Sodium: ~1 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C, Vitamin B6
- Minerals: Manganese, Calcium
Nutritional Benefit: Contains allicin, which has anti-inflammatory and antimicrobial properties. Provides vitamin C and manganese, which support immune function and overall health.
5. 1 bell pepper, diced
- Calories: ~30
- Carbohydrates: ~7 grams
- Protein: ~1 gram
- Fat: ~0 grams
- Sodium: ~2 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin A, Vitamin C, Vitamin B6
- Minerals: Potassium, Folate
Nutritional Benefit: High in vitamins A and C, which are important for vision, skin health, and immune support. Contains antioxidants that help protect cells from damage.
6. 1 tomato, diced
- Calories: ~22
- Carbohydrates: ~5 grams
- Protein: ~1 gram
- Fat: ~0 grams
- Sodium: ~6 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C, Vitamin A
- Minerals: Potassium, Folate
Nutritional Benefit: Rich in vitamin C and lycopene, an antioxidant that supports heart health and may reduce the risk of certain cancers. Provides essential vitamins and minerals with low calories.
7. 1 cup raisins
- Calories: ~400
- Carbohydrates: ~108 grams
- Protein: ~2 grams
- Fat: ~0 grams
- Sodium: ~10 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin B6
- Minerals: Iron, Potassium, Calcium
Nutritional Benefit: High in natural sugars for energy and iron for blood health. Provides potassium and calcium for cardiovascular and bone health, respectively.
8. 1 cup pitted olives, sliced
- Calories: ~140
- Carbohydrates: ~4 grams
- Protein: ~1 gram
- Fat: ~14 grams
- Sodium: ~900 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin E
- Minerals: Iron, Calcium, Potassium
Nutritional Benefit: Provides healthy fats and antioxidants. Rich in vitamin E and iron, which support skin health and red blood cell production. High sodium content should be considered in moderation.
9. 2 tablespoons tomato paste
- Calories: ~30
- Carbohydrates: ~7 grams
- Protein: ~1 gram
- Fat: ~0 grams
- Sodium: ~10 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C
- Minerals: Iron, Potassium
Nutritional Benefit: Concentrated source of tomato nutrients, including vitamin C and iron. Provides a rich flavor with minimal fat and calories.
10. 2 tablespoons Worcestershire sauce
- Calories: ~20
- Carbohydrates: ~5 grams
- Protein: ~0 grams
- Fat: ~0 grams
- Sodium: ~450 mg
- Cholesterol: 0 mg
- Vitamins: None
- Minerals: None
Nutritional Benefit: Adds flavor with minimal calories. High sodium content should be used sparingly, especially for those monitoring sodium intake.
11. 1 tablespoon curry powder
- Calories: ~20
- Carbohydrates: ~4 grams
- Protein: ~1 gram
- Fat: ~1 gram
- Sodium: ~5 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin A, Vitamin C
- Minerals: Iron, Calcium
Nutritional Benefit: Contains spices with anti-inflammatory properties. Provides a range of vitamins and minerals, adding depth of flavor with minimal calories.
12. 1 teaspoon ground cumin
- Calories: ~8
- Carbohydrates: ~1 gram
- Protein: ~0 grams
- Fat: ~0 grams
- Sodium: ~1 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C
- Minerals: Iron, Magnesium
Nutritional Benefit: Adds flavor and antioxidants. Rich in iron and magnesium, which support metabolic processes and muscle function.
13. 1 teaspoon paprika
- Calories: ~6
- Carbohydrates: ~1 gram
- Protein: ~0 grams
- Fat: ~0 grams
- Sodium: ~1 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin A, Vitamin C
- Minerals: Iron, Potassium
Nutritional Benefit: Provides vitamins A and C, along with antioxidants. Enhances flavor with minimal calories and contributes to overall health.
14. Salt and pepper to taste
- Calories: Negligible
- Carbohydrates: Negligible
- Protein: Negligible
- Fat: Negligible
- Sodium: Varies with amount used
- Cholesterol: 0 mg
- Vitamins: None
- Minerals: Salt contains sodium
Nutritional Benefit: Enhances flavor, but excessive salt intake should be managed to avoid health risks. Pepper provides antioxidants with minimal impact on overall nutrition.
15. Cooking oil
- Calories: ~120 (per tablespoon)
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: ~14 grams
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin E (depending on the type of oil)
- Minerals: None
Nutritional Benefit: Provides healthy fats essential for energy and cell function. The type of oil used can affect the nutritional profile, with options like olive oil offering additional benefits.
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