Transport your taste buds to the sunny shores of Cape Verde with this exquisite recipe for Cape Verde Espetada. Inspired by the vibrant flavors of the Cape Verdean cuisine, this dish is a tantalizing fusion of succulent marinated meat, aromatic spices, and grilled vegetables. Traditionally served skewered on a bay leaf stalk, Cape Verde Espetada is a celebration of culinary ingenuity and cultural heritage. Whether you're planning a special dinner or simply craving a taste of the exotic, this recipe promises to deliver a symphony of flavors that will leave you craving for more. Let's embark on a culinary journey to Cape Verde and discover the magic of Espetada!

Ingredients:

• 1 pound of beef or chicken, cut into chunks
• 1 large red bell pepper, cut into chunks
• 1 large green bell pepper, cut into chunks
• 1 large onion, cut into chunks
• 2 cloves of garlic, minced
• 1/4 cup of olive oil
• 2 tablespoons of white wine vinegar
• 1 teaspoon of paprika
• 1 teaspoon of ground cumin
• 1 teaspoon of ground coriander
• Salt and black pepper to taste
• Bay leaf stalks or skewers for grilling

Instructions:

1- In a bowl, combine the olive oil, white wine vinegar, minced garlic, paprika, ground cumin, ground coriander, salt, and black pepper. Mix well to create the marinade.

2- Place the chunks of beef or chicken in a shallow dish and pour the marinade over them, making sure they are well coated. Cover the dish and let it marinate in the refrigerator for at least 1 hour, or preferably overnight, to allow the flavors to meld.

3- Preheat your grill to medium-high heat.

4- Thread the marinated meat onto bay leaf stalks or skewers, alternating with chunks of bell pepper and onion.

5- Place the skewers on the preheated grill and cook for about 8-10 minutes per side, or until the meat is cooked through and the vegetables are tender, turning occasionally to ensure even cooking.

6- Once cooked, remove the skewers from the grill and let them rest for a few minutes before serving.

7- Serve the Cape Verde Espetada hot, accompanied by your favorite side dishes such as rice, potatoes, or salad.

8- Enjoy the delicious flavors of Cape Verde with this mouthwatering dish!

Nutritional Values:

Here are the approximate nutritional values for the listed ingredients:

1 pound of beef or chicken, cut into chunks:

Beef (lean):

• Calories: 679 kcal
• Protein: 97 g
• Fat: 30 g
• Carbohydrates: 0 g

benefits:

• Excellent source of high-quality protein, essential for muscle growth and repair.
• Rich in various vitamins and minerals such as iron, zinc, and B vitamins, which are important for overall health and energy metabolism.

Chicken (skinless, boneless breast):

• Calories: 506 kcal
• Protein: 104 g
• Fat: 9 g
• Carbohydrates: 0 g

benefits:

• Excellent source of high-quality protein, essential for muscle growth and repair.
• Rich in various vitamins and minerals such as iron, zinc, and B vitamins, which are important for overall health and energy metabolism.

1 large red bell pepper, cut into chunks:

• Calories: 46 kcal
• Protein: 1 g
• Fat: 0 g
• Carbohydrates: 9 g
• Fiber: 3 g

benefits:

• High in vitamin C, which supports immune function, skin health, and wound healing.
• Contains antioxidants such as beta-carotene and lycopene, which may help reduce the risk of chronic diseases.

1 large green bell pepper, cut into chunks:

• Calories: 33 kcal
• Protein: 1 g
• Fat: 0 g
• Carbohydrates: 7 g
• Fiber: 3 g

benefits:

• Good source of vitamins A and C, which are important for vision health and immune function.
• Provides dietary fiber, which aids in digestion and promotes a feeling of fullness.

1 large onion, cut into chunks:

• Calories: 64 kcal
• Protein: 1 g
• Fat: 0 g
• Carbohydrates: 15 g
• Fiber: 3 g

benefits:

• Rich in antioxidants and sulfur compounds, which may help reduce inflammation and lower the risk of certain cancers.
• Contains prebiotic fibers that support gut health and promote the growth of beneficial bacteria in the digestive system.

2 cloves of garlic, minced:

• Calories: 8 kcal
• Protein: 0 g
• Fat: 0 g
• Carbohydrates: 2 g

benefits:

• Known for its antimicrobial properties, garlic may help fight off infections and support immune function.
• Contains compounds like allicin, which have been linked to reduced risk of heart disease and improved cholesterol levels.

1/4 cup of olive oil:

• Calories: 477 kcal
• Fat: 54 g

benefits:

• High in monounsaturated fats, which can help lower bad cholesterol levels and reduce the risk of heart disease.
• Rich in antioxidants, particularly vitamin E, which may protect cells from damage caused by free radicals.

2 tablespoons of white wine vinegar:

• Calories: 6 kcal
• Carbohydrates: 0.2 g

benefits:

• May aid in digestion by stimulating the production of stomach acid and enzymes.
• Contains acetic acid, which has been associated with improved blood sugar control and appetite regulation.

1 teaspoon of paprika:

• Calories: 6 kcal
• Carbohydrates: 1 g
• Fiber: 1 g

benefits:

• Contains capsaicin, which has been shown to have anti-inflammatory and pain-relieving properties.
• Rich in vitamin A, which is important for vision health and immune function.

1 teaspoon of ground cumin:

• Calories: 8 kcal
• Carbohydrates: 1 g
• Fiber: 1 g

benefits:

• May improve digestion and reduce bloating and gas due to its carminative properties.
• Contains antioxidants that may help reduce inflammation and protect against chronic diseases.

1 teaspoon of ground coriander:

• Calories: 5 kcal
• Carbohydrates: 1 g
• Fiber: 1 g

benefits:

• Supports digestion and may help alleviate symptoms of indigestion and irritable bowel syndrome.
• Contains antimicrobial compounds that may help fight off harmful bacteria and parasites.

Please note that these values are approximate and may vary based on factors such as cooking methods and specific brands of ingredients used.