The Hungry Crabb

• 2 pound flank steak; cut in 3 or 4 pieces
• 1 each bay leaf
• 5 cups beef stock; to cover
• 2 tablespoon olive oil
• 1 medium onion; coarsely chopped
• 2 cloves garlic; minced
• 4 medium tomatoes; peeled, seeded, and chopped
• Salt; to taste
• pepper; to taste
• 1/2 teaspoon cumin seeds; crushed
• 1 teaspoon oregano
• 8 cups Arroz blanco; see recipe
• 6 cups caraotas negras; see recipe
• 2 medium bananas, very firm
• 2 tablespoon safflower oil

Directions:

1. Simmer the meat and the bay leaf in the stock for 1 to 1 1/2 hours or until the meat is very tender. Allow it to cool in the stock.
2. When it is completely cool, remove the meat from the stock, shred it, and set it aside.In the olive oil, sauté the onion until it is soft. Add the garlic, tomatoes, salt, pepper, cumin, and oregano and continue to cook over low heat until the mix is quite dry. Add the shredded meat and correct the seasoning.
3. Cut the banana into 3 inch pieces and sauté them in the safflower oil over medium heat until they are lightly browned all over. Drain them on paper towels.
4. To assemble the “flag,” arrange the beef, rice, and beans on a rectangular platter in three rows with the rice in the center. Garnish with sautéed bananas. In some recipes, the meat is further embellished by a topping of fried eggs - one per person - but the dish is substantial enough without that last minute addition.

• 2 1/2 cups chicken broth or water
• salt
• 2 tablespoons vegetable oil or olive oil
• 1 1/2 cups white rice, preferably medium-grain
• 1 small white onion, chopped
• 2 garlic cloves, peeled and finely chopped
• 1 tablespoon fresh lime juice
• 3 tablespoons roughly chopped fresh flat-leaf parsley, for garnish

Directions

1. In small saucepan or microwave oven, heat broth or water until steaming.
2. Stir in about 3/4 teaspoon salt if using salted broth, 1 1/2 teaspoons if using unsalted broth or water.
3. Cover and keep warm.
4. In medium (3-quart) saucepan with a tight-fitting lid, heat the oil over medium heat.
5. When hot, add raw rice and onion and stir regularly until grains have turned from translucent to milky-white, 4-5 minutes.
6. Add garlic and stir for a few seconds, until fragrant. Do not let grains brown.
7. Add the warm liquid and lime juice, stir thoroughly, scraping down any grains that are clinging to the side of the pan.
8. Cover and cook over the lowest heat for 15 minutes–temperature should be low enough that only the slightest hint of steam escapes lid.
9. Remove pan from heat and let stand covered for 5 minutes.
10. Uncover and test a grain of rice: if still a little hard, re-cover pan and set over low heat for about 5 min.; if rice has absorbed all liquid and is completely dry, sprinkle on 2 tablespoons water before returning to heat.
11. When rice is done, sprinkle on parsley and gently fluff with fork to release steam and stop the cooking.

• 2 cups of Harina P.A.N. flour
• 2 cups of water
• A pinch of salt

Directions:
1. Place two cups of flour in a mixing bowl. Add a pinch of salt and mix through with clean dry hands.
2. Measure two cups of warm water and pour onto flour.
3. Knead together the flour and water with your hands until the mixture is thoroughly blended and there are no grainy lumps.
4. If the is too soggy and sticks to your fingers add more flour. If it is too dry add water. The perfect dough should roll easily into a large ball without cracking.
5. Break off a fistful of the dough and roll it into a ball in your hands. Then pat it and turn it in your hands until its about half an inch thick and about 3-4 inches across. It should have the classic flying saucer shape now.
6. Make the rest of the arepas you want to cook. If any dough is left over wrap it in plastic - to keep in the moisture - and place in fridge. It will keep for three to four days.
7. Heat a little oil in a heavy frying pan or griddle and when hot add the arepas, as many as will comfortably fit in the pan. The idea is to give the arepas a crunchy exterior (”una cara”, literally a face, as they say in Venezuela) so don’t turn the heat up too high. When the arepas are brown on one side turn them over. The whole process should not take longer than 10 minutes.
8. Preheat oven to 250 degrees.
9. When arepas have been browned, reduce oven to 200 degrees, place arepas on a baking tray at the top of the oven for 15-20 minutes. When ready they should sound hollow when tapped with a knife.
10. Serve with butter and grated cheese, scrambled eggs, black beans, ham, hot sauce and anything else you want to fill them with. The trick is to make an incision in the arepa - slicing through the middle but not going all the way - and then open it up like a pocket for the filling.

• 1 1/2  tablespoons  canola oil
• 1  cup  chopped onion
• 3/4  cup  finely chopped red bell pepper
• 1/2  teaspoon  brown sugar
• 1 1/2  teaspoons  minced garlic
• 1/4  teaspoon  freshly ground black pepper
• 1/4  teaspoon  ground cumin
• 1  cup  water
• 2  (15-ounce) cans 50%-less-sodium black beans, undrained
• 1  teaspoon  white wine vinegar

Directions:
1. Heat oil in a large Dutch oven over medium heat.
2. Add onion and bell pepper to pan; cook 5 minutes or until tender, stirring occasionally.
3. Stir in sugar, garlic, black pepper, and cumin; cook 1 minute, stirring constantly.
4. Stir in 1 cup water and beans; bring to a boil. Partially cover, reduce heat, and simmer 30 minutes or until slightly thick, stirring frequently.
5. Remove from heat, and stir in vinegar.