St Kitts Cook Up Recipe

coconut milk

🥗Healthier: light coconut milk

💰Cheaper: water + coconut extract

Light coconut milk reduces calories while maintaining flavor.

chicken

🥗Healthier: turkey

💰Cheaper: chicken thighs

Turkey is leaner, while thighs are more affordable.

pork

🥗Healthier: tofu

💰Cheaper: chicken

Tofu is plant-based and cheaper than pork.

scotch bonnet pepper

🥗Healthier: jalapeño

💰Cheaper: bell pepper

Jalapeños offer heat with lower cost.

Boil water in a smaller pot and add salt for the peas.

Add 1 cup of red peas to the boiling water and cook for 45 minutes to an hour.

In another pot, add water and a little oil for the saltfish and boil for about an hour.

Season 10 chicken wings and place them on a baking sheet.

Bake chicken wings at 400 degrees for 45 to 50 minutes.

In a pot, add fresh water, seasoning, and 2 tablespoons of gravy browning.

Add onions and green onions to the pot.

Add 3 cups of washed rice to the pot and set aside.

Pour the water from the peas into the cook-up pot and stir.

Add the baked chicken wings to the pot and cover for 10 minutes.

Stir in the cooked peas and drained saltfish into the pot.

Cover the pot and cook for another 10 to 15 minutes or until water is evaporated.

Stir halfway through to avoid sticking and check seasoning.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary