Indian-style Spicy Chicken with Papaya

Ingredients

2 Tbsp grapeseed oil
1 tsp fenugreek seeds
1/2 tsp asafoetida
2 Tbsp grated garlic
1 Tbsp grated ginger
1 green chili, finely chopped
1 large onion, chopped
1 Tbsp cumin seeds
2 tsp ground cumin
2 tsp ground coriander
1 tsp ground turmeric
1/2 tsp ground cardamom
1/2 tsp Spanish paprika
1 tsp salt
2 lb boneless, skinless chicken breast, cut in small cubes
1/4 cup low-fat plain yogurt
1 cup cubed ripe, juicy papaya

Method

1. Place the oil, fenugreek seeds, and asafoetida in a non-stick skillet over medium heat and cook for 10 seconds. Add the garlic, ginger. and green chili, and cook for 2 minutes, stirring occasionally.
2. Increase the heat to medium-high, add the onion, and saute for 4 minutes until caramelized.
3. Add the whole cumin seeds, ground cumin, coriander, turmeric, cardamom, paprika, and salt, and cook for 10 seconds.
4. Add the chicken and cook until it’s almost done, about 8 minutes.
5. Stir in the yogurt and cook until the chicken is it fully done, another 2 minutes.
6. Add the papaya chunks, and remove from the heat. Serve over rice or with naan or plain rotis.

Makes 4 servings.

Source: Everyday Indian

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Soup with Split Peas, Onion, Carrots and Potato

Ingredients

1 tbsp canola oil
1/2 cup chopped onion
3/4 cup diced carrot
3/4 cup diced potato
1 cup yellow split peas
4 cups sodium reduced chicken broth
1/3 cup diced lean cooked ham
1 bay leaf
1/8 tsp ground black pepper

Method

1. In large saucepan, heat canola oil over medium-high heat and add onion, carrot and potato. Sauté until vegetables are tender.
2. Add split peas, broth, ham and bay leaf.
3. Bring to a boil. Reduce heat, cover and simmer for about 45 to 60 minutes or until peas are tender and soup has thickened. Stir occasionally.
4. Remove bay leaf. Add pepper just before serving.

Makes 6 servings.

Source: Heart and Stroke Foundation of Canada

Pancakes with Poppy Seeds and Lemon

Ingredients

1-1/2 cups unbleached flour
1/4 cup sugar
1 tablespoon poppy seeds
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
3/4 cup nonfat milk
1/4 cup nonfat plain yogurt
2 egg whites
1 tablespoon lemon juice
2 teaspoons finely grated lemon zest

Method

1. In a large bowl, combine the flour, sugar, poppy seeds, baking powder, baking soda and salt. Make a well in the center.
2. In another large bowl, whisk together the milk, yogurt, egg whites, lemon juice and lemon zest. Pour the milk mixture into the well in the flour mixture and stir to mix well.
3. Coat a griddle or large nonstick frying pan with nonstick cooking spray. Place over medium-high heat until hot. The griddle is the right temperature when water dropped on the surface bounces and dances. If the water evaporates immediately, the griddle is too hot; if the water sits still, the griddle is not hot enough.
4. Spoon the batter in scant 1/3-cup portions onto the hot griddle to make 12 pancakes. Flip each pancake when the surface is covered with tiny bubbles, about 3 minutes. Cook until the bottom is golden brown, about 2 minutes more.
5. To serve, divide among 4 individual plates. One serving is 3 pancakes.

Makes 4 servings.

Source: Cooking for Healthy Living

French-style Stewed Veal with Mushroom in White Sauce

Ingredients

3 lb boneless veal shoulder, cut into 2-inch pieces
6-1/2 cups veal or chicken stock
1 large onion, studded with 2 cloves
4 carrots, sliced
2 leeks, sliced
1 garlic clove, halved
bouquet garni
1 tbsp black peppercorns
2-1/2 oz butter
1/2 lb button mushroom, quartered if large
l/2 lb baby onions
1 tbsp caster sugar
1/4 cup plain flour
1/12cup creme fraiche or double cream
pinch of freshly grated nutmeg
2-4 tbsp chopped fresh dill or parsley
salt and white pepper

Method

1. Put the veal in a large flameproof casserole and cover with the stock. Bring to a boil over medium heat, skimming off any foam that rises to the surface.
2. Add the studded onion, one of the sliced carrots, the leeks, garlic, bouquet garni and peppercorns, then cover and simmer over medium-low heat for about 1 hour until the veal is just tender.
3. Meanwhile, in a frying pan, melt 2 oz of the butter over medium-high heat, add the mushrooms and saute until lightly golden. Transfer to a large bowl using a slotted spoon.
4. Add another 2 oz butter to the pan and add the baby onions. Sprinkle with the sugar and add about 6 tbsp of the veal cooking liquid, then cover and simmer for 10-12 minutes until the onions are tender and the liquid has evaporated.
5. Transfer the onions to the bowl with the mushrooms.
6. When the veal is tender, transfer it to the same bowl using a slotted spoon. Strain the cooking liquid and discard the cooked vegetables and bouquet garni, then wash the casserole and return it to the heat.
7. Melt the remaining butter, add the flour and cook for 1-2 minutes over a medium heat, but do not allow the mixture to brown. Slowly whisk in the reserved cooking liquid and bring to the boil, then simmer the sauce for 15-20 minutes until smooth and slightly thickened.
8. Add the remaining carrots and cook for a further 10 minutes until tender.
9. Whisk the cream into the sauce and simmer until the sauce is slightly thickened.
10. Return the reserved meat, mushrooms and onions to the sauce and simmer for 10-15 minutes until the veal is very tender, skimming and stirring occasionally.
11. Season with salt and white pepper and a little nutmeg, then stir in the chopped dill or parsley and serve.

Makes 6 servings.

Source: French Delicious Classic Cuisine

Moroccan-style Vegan Couscous

Ingredients

3 cups couscous
2-1/2 cups warm water
1 tsp salt
pinch of saffron threads
3 tbsp sunflower oil
2 tbsp olive oil
4 oz ready-to-eat dried apricots, cut into slivers
3 oz dried dates, chopped
3 oz seedless raisins
4 oz blanched almonds, cut into slivers
3 oz pistachio nuts
2 tsp ground cinnamon
3 tbsp caster (superfine) sugar

Method

1. Preheat the oven to 180°C/350°F.
2. Put the couscous in a bowl. Mix together the water, salt and saffron and pour it over the couscous, stirring. Leave to stand for 10 minutes. Add the sunflower oil and, using your fingers, rub it through the grains. Set aside.
3. Heat the olive oil in a large pan and stir in the apricots, dates, raisins, most of the almonds (reserve some for the garnish) and pistachio nuts.
4. Cook until the raisins plump up, then transfer into the couscous and mix well. Spoon the couscous into an ovenproof dish and cover with foil. Bake in the oven for 20 minutes, until heated through.
5. Toast the reserved sliced almonds. Pile the couscous in a mound on a serving dish and sprinkle with the cinnamon and sugar in stripes down the mound. Sprinkle the toasted almonds over the top and serve.

Makes 6 servings.

Source: Vegan Cooking