"'Steamed' in Bahamian food isn't done with water. Instead it is when food is seasoned with onion, green pepper, and either tomato paste or ketchup. This is a great Bahamian recipe using canned tuna. Great with white rice."
"Take this salad to work and make your coworkers jealous! Marinated grilled chicken breast is tossed with mango, black beans, and jicama in a sweet and tangy dressing."
"This recipe for tangy pickled garlic can be made as hot as you wish! Start with about 1/4 teaspoon of cayenne pepper, and increase the amount to taste."
"Black beans cooked with onion, green pepper and garlic, seasoned with bay leaves, salt, cumin, and oregano. White wine and vinegar give these beans a nice little bite."
"This quick and easy chicken tortilla soup is made even healthier than the original by using skinless chicken strips, reduced-sodium chicken broth, and a lot of additional veggies for a flavorful and colorful topping."
"A mix of black beans, black-eyed peas, and garbanzo beans, corn, onion, garlic, parsley, and basil tossed with a red wine and olive oil vinaigrette dressing makes a fabulous dip or side dish. Kidney beans and navy beans can also be used."
"Avocado halves are filled with a tangy tuna salad in this Spanish tapa. This is a light, healthy tapa that goes best with crisp white wines and crunchy bread."
"Take the chill off a winter day with this warm and comforting one dish meal. Morsels of poached chicken are blended with cream of mushroom soup and mozzarella cheese, then tossed with hot noodles and cooked peas or broccoli."
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