Bahamas Crab and Rice with Raquel Fox | BLACK FOODIE Week | One Pot Caribbean Food

crab

🥗Healthier: shrimp

💰Cheaper: canned tuna

Shrimp is lower in calories, while canned tuna is more affordable.

coconut milk

🥗Healthier: light coconut milk

💰Cheaper: milk + coconut extract

Light coconut milk reduces calories without sacrificing flavor.

butter

🥗Healthier: olive oil

💰Cheaper: margarine

Olive oil is heart-healthy, while margarine is often less expensive.

lime juice

🥗Healthier: lemon juice

💰Cheaper: vinegar

Lemon juice offers a similar acidity, while vinegar is often cheaper.

Prepare all ingredients in advance for easier cooking.

Extract the yellow mustard (crab fat) from the crab and set aside.

Heat 1/4 cup coconut oil in a large pot over medium heat.

Add 1/4 piece of diced onion and sauté until translucent.

Add 1 diced celery stalk and 1/4 piece of diced red bell pepper; cook for 2-3 minutes.

Stir in the extracted crab fat and mix well with the vegetables.

Add rice to the pot and stir to coat with the oil and vegetable mixture.

Pour in water and bring to a boil; reduce heat to low and cover to simmer until rice is tender.

Add green pigeon peas, pumpkin, and corn to the rice; stir to combine.

Cover and cook for an additional 10 minutes until everything is heated through.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens