Healthy Mediterranean Cooking at Home

Category Archives: Pork

This method I learned for cooking thick pork chops and put into practice makes delicious tender and juicy thick cut pork chops.

Make a simple brine:
I adapted a recipe from The Great Meat Cookbook by Bruce Aidells.
The recipe makes enough for 4 regular pork chops or 2 thick ribeye chops.

Ingredients

4 cups ice-cold water
1/4 cup Diamond Crystal Kosher salt
1/4 cup firmly packed brown sugar

Directions

Stir together the water, salt, and sugar until dissolved. Place pork chops in a zipper-lock bag. Pour in the brine and seal the bag. Place the bag in a bowl in case it leaks and refrigerate for 2 to 6 hours, depending on the thickness of the chops. Remove the chops, discard the brine, and pat the chops dry. Proceed with the recipe, or wrap the chops in plastic wrap and refrigerate until ready to cook, up to 2 days.

Ribeye Pork Chops

4 servings: One 16 oz chop was enough for my husband and me for one dinner. I made both with the recipe below and saved the other for a second dinner. See below.

Ingredients

1 tablespoon olive oil
2 thick bone-in pork ribeye chops (2 ribs on each chop; 16 oz ounces each), brined
Kosher salt, freshly ground pepper
Freshly ground pepper
8 sprigs sage
2 garlic cloves, peeled, smashed
2 tablespoons unsalted butter

Directions

Heat oil in a large, deep skillet over medium-high. Season pork chops all over (including the fat cap) with a generous amount of salt and pepper. Cook pork chops until the bottom sides are golden brown, about 1 minute. Turn and cook on the other side about 1 minute before turning again. Don’t forget the sides of the chops.

Repeat this process, turning every minute until chops are deep golden brown on all sides and an instant-read thermometer inserted into the thickest part registers 138°F, about 8–10 minutes (total cooking time will depend on the thickness of the chops).

Remove the pan from the heat and add the sage, garlic, and butter, smashing garlic into butter. Return pan to the heat, tilt skillet and spoon foaming butter and drippings over the pork chops several rimes, making sure to baste the fat cap as well as the rib. Transfer pork chops to a cutting board and let rest at least 5 minutes (or until the pork registers 145°F).

Thinly slice the meat and transfer to a serving platter or cut the pork between the ribs and serve whole with any juices from the cutting board spooned over the top.

Serve with your favorite sides. The first night I cut one pork rib in half and served Eggplant Parmesan and Sauteed Spinach with the chop. I wrapped the second chop in foil and refrigerated it for later in the week.

Later in the week, I cut the second rib chop in half and brushed it with Chili-Ginger Sauce/Marinade. I placed the cut chop under the broiler to glaze the pork on both sides. Use storebought of my recipe below:

Chili-Ginger Sauce

Ingredients

1 tablespoon cornstarch
1/4 cup orange juice
2 tablespoons reduced-sodium soy sauce
2 tablespoons tomato paste
2 tablespoons honey
1 tablespoon apple cider vinegar
1/2 teaspoon Sriracha chili sauce or hot pepper sauce
2 garlic cloves, minced
2 teaspoons minced fresh ginger

Directions

Place all the ingredients in a saucepan, bring to boil, stirring, then reduce heat and simmer for 15 minutes.

I served the glazed pork over my recipe for Asian Stir Fry Vegetables and Noodles. See recipe. 

 


Baby Back Ribs

2 servings

Ingredients

2 tablespoons light brown sugar
1 tablespoon kosher salt
2 teaspoons smoked paprika
1 rack pork baby back ribs
Plum Sauce reserved from the skirt steak dinner: link to the recipe

Directions

For the ribs:
In a small bowl, mix together the sugar, salt, and paprika. Place the ribs in a baking dish large enough for the ribs to lay flat. Rub the ribs evenly on all sides with the sugar mixture. Cover the dish with foil and refrigerate for several hours or overnight.

Preheat the oven to 300 degrees F.
Bake the ribs covered with foil until tender for 2 ½ hours.


Add 1-2 tablespoons of Sriracha (depending on how spicy you like your food) to the sauce and stir well. Remove the foil from the baking dish and spoon one-third of the sauce all over the ribs. Return the pan to the oven uncovered and bake for 20 minutes. Repeat the process another 2 times, until the coating on the ribs is thick and sticky.
Preheat the broiler to high heat or heat an outdoor grill.  Broil or grill the ribs for 5 minutes to crisp the ribs.

Stir-Fried Bok Choy with Ginger and Garlic

2 servings

Ingredients

1 tablespoon peanut oil
1 clove garlic, minced
2 teaspoons minced fresh ginger
4 cups chopped fresh bok choy
1 tablespoon soy sauce
Salt and ground black pepper

Directions

Heat the oil in a large skillet over medium heat. Add garlic and ginger and cook 1 minute. Add bok choy and soy sauce cook 3 to 5 minutes, until greens are wilted and stalks are crisp-tender. Season to taste, with salt and black pepper and serve with the ribs.


Historians divide Polish American immigration into three “waves”, the largest from 1870 to 1914, a second after World War II, and a third after Poland’s independence in 1989 when Poland was freed from Communist rule. Most Polish Americans are descended from the first wave, when millions of Poles fled Polish districts of Germany, Russia, and Austria. This group is often called the za chlebem (for bread) immigrants because most were peasants in Poland who did not own land and lacked basic needs. Substantial research and sociological works such as The Polish Peasant found that many Polish immigrants shared a common objective of someday owning land. U.S. Legislation cut Polish immigration from 1921 to World War II but opened up after World War II to include many displaced persons from the Holocaust.
Immigrants in all three waves were attracted by the high wages and ample job opportunities for unskilled manual labor in the United States and found jobs in American mining, meatpacking, construction, steelwork, and heavy industry—in many cases dominating these fields until the mid-20th century. Over 90% of Poles arrived and settled in communities with other Polish immigrants and the largest such community historically was in Chicago, Illinois.

Polish Museum in Chicago

The first emigrants from Poland were Silesians from the Prussian partition of Poland. They settled in Texas in 1854, creating an agricultural community that carried their native traditions, customs, and language. The land they chose was bare, unpopulated countryside where they created communities. The first home built by a Pole is the John Gawlik House, constructed in 1858. The building still stands and displays a high-pitched roof common in Eastern European architecture.

Władysław Kloski’s Inn (1890) was located at the southeast corner of Noble and Division streets in Chicago.

Poles also settled a farming community in Parisville, Michigan, in 1857. Historians debate whether the community was established earlier, and claims that the community originated in 1848 still exist. The community was started by five or six Polish families who came from Poland by ship in the 1850s and lived in Detroit, Michigan in 1855 before deciding to initiate a farming community in Parisville, where they created prosperous farms and raised cattle and horses. The lands were originally dark black swamps, and the settlers succeeded in draining the land for use as fruit orchards. As per the Swamplands Act of 1850, the lands were legally conferred to pioneering settlers who could make use of these territories. Individual Polish farmers and their families took advantage of this new law, and other immigrants settled disparate areas in interior Michigan independently. The Parisville community was surrounded by Native American Indians who continued to live in teepees during this time. The Poles and the Indians enjoyed good relations and historical anecdotes of gift-giving and resource sharing are documented. Polish farmers were dispersed throughout Michigan, and by 1903 roughly 50,000 Poles were said to live in Detroit.

Detroit Polish Grocery Store 1922

Polish cuisine is rich in meat, especially pork, chicken and beef, in addition to a wide range of vegetables, spices, and herbs. It is also characteristic in its use of various kinds of noodles as well as cereals and grains. In general, Polish cuisine is hearty and heavy in its use of butter, cream, eggs, and extensive seasoning. Among the well-known Polish national dishes are bigos [ˈbiɡɔs]; pierogi [pʲɛˈrɔɡʲi]; kiełbasa; pork loin kotlet schabowy breaded cutlet [ˈkɔtlɛt sxaˈbɔvɨ]; gołąbki cabbage roll [ɡɔˈwɔ̃pkʲi]; zrazy roulade [ˈzrazɨ]; sour cucumber soup (zupa ogórkowa) [ˈzupa ɔɡurˈkɔva]; mushroom soup, (zupa grzybowa) [ˈzupa ɡʐɨˈbɔva]; tomato soup (zupa pomidorowa) [ˈzupa pɔmidɔˈrɔva]; rosół meat broth [ˈrɔsuw]; żurek sour rye soup [ˈʐurɛk]; flaki tripe soup [ˈflakʲi]; and red beetroot barszcz [barʂt͡ʂ].

A traditional Polish dinner is composed of three courses, beginning with a soup like the popular rosół broth or tomato soup. The soups are followed by an appetizer such as herring (prepared in either cream, oil, or in aspic); or other cured meats and vegetable salads. The main course usually includes a serving of meat, such as roast, breaded pork cutlet, or chicken, with a surówka [suˈrufka], shredded root vegetables with lemon and sugar (carrots, celeriac, seared beetroot) or sauerkraut. The side dishes are usually boiled potatoes, rice or less commonly kasza. Meals often conclude with a dessert including makowiec, a poppy seed pastry, napoleonka cream pie or sernik cheesecake.

These authentic recipes make very generous servings, so for my family, I cut the recipes in half.

Kotlet Schabowy (Polish Pork Chops)

Ingredients

4-6 boneless pork chops
Salt and pepper
3/4 cup flour
3 egg whites or 2 eggs, beaten
1 cup bread crumbs
1 teaspoon dried marjoram
1/3 vegetable cup oil, more if needed
4-6 pats of butter

Directions

Place pork chops between 2 sheets of heavy plastic on a solid, level surface. Firmly pound with the smooth side of a meat mallet, turning occasionally, until ¼-inch thick. Season with salt and pepper.


Pour flour onto a large plate. Whisk eggs in a wide, shallow bowl. Place breadcrumbs and marjoram in a separate shallow bowl.
Dredge chops with flour. Dip in the whisked egg. Coat with bread crumbs on both sides. Shake off excess coating. Place chops on a plate and refrigerate for an hour or until ready to cook.


Heat the oil in a large skillet over medium-high heat. Add breaded chops; cook until golden brown, about 5 minutes per side. Place in oven 300 degrees, on a heatproof platter with a pat of butter on top and place a sheet of foil on top while the rest of the dinner is prepared.

Polish Kapusta

Ingredients

16 oz bag sauerkraut
4 oz white button mushrooms, sliced
1 medium onion, chopped
2 bay leaves
2 tablespoons butter
1 teaspoon sugar
Salt and Pepper to taste
⅓ cup of water
2 tablespoons flour

Directions

Rinse the sauerkraut under running water. Squeeze out excess water and chop it.
In a medium saucepan, heat the butter. Add onions and cook for approximately 5 minutes until they are golden brown. Add the mushrooms. Saute mushrooms and onion for 3 minutes. Add sauerkraut, sugar and bay leaf to the mushrooms; cook and stir for 10 minutes.

Blend the water into the flour. Mix with the sauerkraut mixture and simmer for 15 minutes. Season to taste with salt and pepper. Discard bay leaves. Garnish with parsley and serve as a side dish.

Pierogies

Pierogies are filled dumplings that are served as a side dish.

Ingredients

1 box Classic Onion or your favorite variety of pierogies ( I used Mrs. T’s® Pierogies)
¼ cup butter
Salt and pepper, to taste
Fresh thyme leaves
Sour Cream

Directions

Place frozen pierogies on a plate in the refrigerator early in the day that they will be cooked.


Heat butter in a large skillet and sauté the pierogies on both sides over medium heat, about 8 minutes or until tender and golden brown.


Sprinkle lightly with salt and pepper to taste. Mix thyme and sour cream together and top the pierogies with sour cream before serving.

Polish Walnut Bread

Dough Ingredients
3 cups bread flour
1/4 cup granulated sugar
1 teaspoon kosher salt
2 1/2 teaspoons instant yeast
1/2 cup water
1/2 cup heavy (whipping) cream
1 large egg
4 ounces (1 stick) unsalted butter, room temperature

Directions

Combine the flour, sugar, salt, and yeast in the bowl of an electric mixer fitted with the paddle attachment. Mix for a few turns to evenly distribute the ingredients. Add the butter cut into cubes and the egg, water, and cream. Mix until combined and the dough begins to stick together. Switch to the dough hook and knead the dough for about 7 minutes. It should be smooth and soft.

Put the dough in a large buttered bowl and cover it with a towel. Let it rise in a warm place for about 1 1/2 hours, until doubled.

While the dough is rising, prepare the walnut filling:

10 ounces walnuts
4 ounces (1 stick unsalted butter)
1/2 cup brown sugar
2 large eggs, divided
1/2 teaspoon pure vanilla extract
1 teaspoon ground cinnamon

To make the walnut filling:

Put the walnuts in a food processor and process until finely ground.

By hand or in a mixer, cream the butter and brown sugar until smooth. Stir in one egg, vanilla extract, and cinnamon. Add the ground walnuts and mix until incorporated. Set aside.

To make the pastry:

Place the risen dough on a lightly floured board and roll it into a 20- by 15-inch rectangle.

Spread the walnut filling evenly over the dough. From the long end, roll up the dough, pinching the ends to the sides to seal it. Pull the dough to a length of 25 inches and twist the roll into a circle. Place it on a large parchment-lined baking sheet.

Let the dough rise for about 1 1/2 hours until doubled.

Preheat oven to 325 degrees F. Lightly beat the remaining egg and brush it on the dough. Bake the walnut roll for 40 to 45 minutes, until it is a dark golden brown color and registers 200 degrees F on an instant-read thermometer.

Let the walnut roll cool for 15 minutes and then slice it yo serve it warm. The pastry can also be reheated in a 350 degree F oven.

 


Potato Salad

Ingredients

2 lbs whole small unpeeled red skinned potatoes
1 teaspoon salt
2 tablespoons pickle juice
1/4 cup minced bread and butter pickles
1/2 a large sweet onion finely chopped
3 celery stalks, finely chopped
1 cup olive oil mayonnaise
2 tablespoons chopped fresh dill
2 tablespoons chopped fresh parsley
Salt and black pepper to taste

Directions

Place the potatoes in a large pot with a lid. Cover the potatoes with cold water and add 1 teaspoon salt.
Bring to a boil, lower the heat and cook the potatoes with the lid ajar until tender, about 15-20 minutes.

Drain the potatoes and cool. When cool enough to handle, slice the potatoes into a storage bowl. Add the pickle juice and let sit at room temperature for an hour or so.

Add the remaining ingredients, mix well and taste to see if the salad needs salt. Add black pepper to taste. Cover the bowl and chill in the refrigerator until serving time.

Basic Barbecue Sauce

This is a delicious sauce to have on hand during the summer grilling season. Use it to baste chicken or to top hamburgers and hotdogs right off the grill.

Yield: about 1-1/3 cups.

Ingredients

1 small onion, chopped
1 tablespoon butter
3/4 cup water
1/2 cup ketchup
1/4 cup vinegar
4 teaspoons Worcestershire sauce
Few drops hot pepper sauce
4 teaspoons sugar
1 teaspoon paprika
1/4 teaspoon pepper

Directions:

In a saucepan, cook onion in butter until tender. Add remaining ingredients. Simmer, uncovered, for 20-30 minutes or until sauce reaches desired consistency, stirring occasionally.

Store in the refrigerator or freezer.

 

BBQ Ribs

Prepare the rub and marinate the ribs one day ahead.

Rub Mixture

1/4 cup sweet paprika
1/2 cup brown sugar
1 tablespoon black pepper
1 tablespoon garlic powder
2 teaspoons ground cumin
2 teaspoons dried onion
2 teaspoons salt
1 teaspoon cayenne pepper
1 teaspoon dry mustard
1/2 teaspoon celery seed
1/2 teaspoon dried oregano

Ribs

1-2 St. Louis-cut spare rib racks
BBQ Sauce, recipe above or your favorite sauce

Directions

Combine the rub ingredients in a small dish.
Prepare the ribs by removing the silver skin or scoring it between the bones on the underside of the ribs.
Place the ribs in a baking dish and coat the sides of the ribs with the rub.
Allow the ribs to sit for at least 30 minutes or cover and refrigerate overnight.

Preheat the oven to 275 degrees F.
Roast the ribs, meat side up, covered with foil, in the oven for 3 hours.

To finish on an outdoor grill
When the ribs are done baking, heat the grill to medium-high. Oil the grill rack.

Brush the ribs with BBQ sauce and place them on the grill. Grill the ribs, basting with more BBQ sauce and turning occasionally until they begin to char about 5 to 6 minutes.

Cut into serving pieces and serve with additional BBQ sauce for dipping.

To finish indoors
Remove the ribs from the oven and increase the oven temperature to 350 degrees. Slather the tops of the ribs with the BBQ sauce.
Return the ribs, uncovered, to the oven and roast for an additional 30 minutes.

Vegetable Kabobs

For every 2 servings

1 small zucchini
1 small green bell pepper
8 cherry tomatoes
2 tablespoons Italian salad vinaigrette
1/2 teaspoon dried Italian seasoning
Salt and black pepper to taste

Directions

Cut the zucchini into 6 diagonal slices
Cut the bell pepper into 8 pieces
Place the cut vegetables and cherry tomatoes in a mixing bowl, Add the remaining ingredients and let marinate at room temperature for several hours.

Thread the vegetables on one skewer and the tomatoes on another, Place the skewers on the grill and cook about 5 minutes on each side. Remove to a serving plate.
The kabobs can also be grilled on a stovetop grill pan.


Savoy Cabbage Gratin

Ingredients

4 tablespoons butter, melted
1/2 head savoy cabbage cored and thinly shredded
3/4 teaspoon kosher salt, divided
1/2 teaspoon black pepper
1 garlic clove, minced
2 teaspoons chopped fresh thyme leaves
1 tablespoon flour or arrowroot
1 teaspoon dried yellow mustard
1 cup heavy whipping cream
1 cup shredded cheddar or swiss cheese

Directions
Butter a shallow baking dish (8 by 8 in.) and preheat oven to 400°F.

Place the shredded cabbage in the prepared baking dish and sprinkle with ½ teaspoon salt and the black pepper. Mix. Pour 2 tablespoons of melted butter over the cabbage and mix well.

In a large measuring cup mix together the remaining 2 tablespoons melted butter, garlic, chopped thyme, mustard, and flour. Stir until thoroughly combined, add cream, stir and pour over the cabbage in the baking dish. Top with the shredded cheese. Bake until golden brown and bubbling, about 30 minutes. Let rest about 5 minutes before serving.

Pork Schnitzel

Leftover cutlets are great for sandwiches.

Ingredients

Pork
3 boneless pork loin chops (about 5 to 6 ounces each)
1/2 cup all-purpose flour
Kosher salt and freshly ground black pepper
2 large eggs
1/4 cup milk
3 cups plain panko crumbs
2 tablespoons extra-virgin olive oil
2 tablespoons butter

Sage Butter
2 cloves of garlic, grated
4 tablespoons butter
1 tablespoon chopped sage
1 tablespoon lemon juice

Directions
Mix all the ingredients for the sage butter in a microwave-safe bowl. Set aside.

Cut the pork chops in half lengthwise to make 6 cutlets.
Place each cutlet between 2 sheets of plastic wrap and gently pounding them out with the flat side of a meat mallet until they are an even 1/8-inch thick.

Put the flour in a shallow dish and season with salt and pepper. Whisk the eggs and milk in another shallow dish. Put the panko crumbs in a third dish. Lightly dredge each piece of pork in flour, then in the egg and finally into the panko crumbs, pressing the crumbs onto the pork gently so they adhere.

Lay the breaded pork cutlets in a single layer on a plate lined with parchment and refrigerate, uncovered, for at least 30 minutes or until ready to cook.

Heat the oil and butter in a large nonstick skillet over medium-high heat. Gently lay the cutlets into the pan and cook until golden brown and crispy, about 2 minutes per side. Transfer the cutlets to a serving platter. Melt the sage butter in the microwave and pour over the cutlets. Serve immediately.

Buttery Peas

ingredients

2 tablespoons butter
1/4 cup sweet onion, finely chopped
1/4 teaspoon salt
2 medium garlic cloves, finely minced
3 cups frozen peas
1 teaspoon chopped fresh thyme
1/4 teaspoon freshly ground black pepper

Directions

In a medium skillet over medium heat, melt the butter and add the onion and salt. Cook until the onion is softened, about 2 minutes. Stir in the garlic and then the peas and thyme and cook, stirring often, until the peas defrost and are heated through about 3 minutes. Season with black pepper and serve immediately.


Alabama Sweet and Spicy Pork Ribs

Ingredients

2 racks meaty pork ribs

For the barbecue spice rub
2 tablespoons smoked paprika (sweet or hot)
2 teaspoons salt
1 teaspoon garlic powder
1 teaspoon black pepper
1 teaspoon sugar or sugar substitute
1 teaspoon dried oregano
½ teaspoon dried thyme

For the sweet and spicy glaze
1 cup tomato ketchup(regular or no sugar added)
½ cup brown sugar or brown sugar substitute
2 garlic cloves, grated
3 tablespoons Worcestershire sauce
1 tablespoon cider vinegar
1 teaspoon barbecue spice rub (see above)

Directions

Mix together the ingredients for the barbecue spice rub, and set 1 teaspoon aside for the glaze.
Pat both sides of the ribs dry with paper towels. Using a sharp knife, remove the thin membrane from the back of each by slicing into it and pulling it off with a paper towel.


Put the ribs in a large baking dish and sprinkle them all over with the spice rub. Cover and refrigerate for at least 4 hours or up to 24 hours.
Mix all the ingredients for the glaze together in a mixing bowl and set aside.

Grill Method

If using a charcoal barbecue, light it about 30 minutes before you want to cook. If using a gas barbecue, preheat it 10 minutes beforehand. Rearrange the coals or turn off the middle burner for indirect cooking. Put the ribs on the grill, bone-side down, making sure they are not directly over the heat. Cover with the lid and grill over indirect medium heat for 30 minutes each side, or until the ribs are tender and a deep reddish-brown.
Uncover the ribs and brush generously with the sweet and spicy glaze. Cook for 10 minutes, turn and brush with more glaze. Cook for a final 10 minutes or until caramelized and sticky – brush with the remaining glaze and serve.

Oven Method

Preheat the oven to 350°F.

Bake in the preheated oven until the meat begins to pull away from the bones but is not fully tender, about 1 hour and 30 minutes. Increase oven temperature to 450°F. (Do not remove ribs from oven.) Brush both sides of ribs with the glaze. Bake until ribs are very tender and caramelized, 35 to 45 minutes. Brush with the glaze several times during the baking time.

Alabama Hot Slaw

Ingredients

Half of a head of green cabbage (1 lb.)
2 celery ribs
1 carrot
1/2 green bell pepper
2 tablespoons minced red onion
1/4 cup cider vinegar
2 teaspoons honey or low carb honey substitute
1 teaspoon salt
1/4 teaspoon black pepper
2 teaspoons mustard
1 teaspoon Tabasco sauce
1/4 cup vegetable oil

Directions

Finely chop the cabbage, bell pepper, celery, and carrot.


Place the chopped vegetables and onion to a large bowl. In a smaller bowl, add the vinegar, honey, and salt; whisk until clear.
Add in the black pepper, mustard, and Tabasco; stir to mix, then pour on the vegetables.
In a small skillet or in the microwave heat the oil until very hot.
Pour the hot oil over vegetables.
Let sit for 4 minutes.
Toss and let sit at room temperature until serving time.

Round out the meal Alabama style with corn-on-the-cob.


Pork
2 boneless loin pork chops, about 1 inch thick, all fat removed
2-3 tablespoons flour
1/2 teaspoon dried Italian seasoning
Salt and pepper
2 tablespoons butter

Vegetables
1 medium zucchini, cut into 1-inch cubes
4 large white mushrooms, quartered
1 garlic clove, minced
2 jarred roasted red peppers, drained and sliced

Sauce
1/2 cup heavy cream
1/4 cup grated Parmesan cheese
Noodles, 3-4 oz uncooked

Directions
Pat the chops dry with paper towels and season with salt and pepper.
Mix the flour with the Italian seasoning. Coat the pork chops in the flour mixture.
Heat butter in a medium skillet over medium heat. Add pork chops and cook until browned, about 5 minutes per side. Transfer to serving platter and tent with foil.


Cook the noodles according to package instructions.


Add mushrooms and zucchini to the skillet and cook 5 minutes. Add garlic, cream, roasted peppers, and Parmesan cheese and simmer until sauce is slightly thickened about 5 minutes. Add the pork chops back to the skillet and heat.


Serve over cooked noodles.



Summer Yule Nutrition

Recipes for Weight Loss by a Registered Dietitian. No Added Sugar, No Refined Grains!

ACCREDITED SENIOR PSYCHOTHERAPIST / COUNSELLOR -Dr.Fawzy Masaoud-LONDON, ENGLAND

NO DESPAIR WITH LIFE AND NO LIFE WITH DESPAIR . Email: dr.fawzyclinic2019@yahoo.com

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