The real life food consumption of a real life Dietitian/Nutritionist....warts and all! Recipes and healthy eating without the emphasis on lettuce leaves and supplements!
Tuesday, March 11, 2008
Cod Veronique
This French recipe is traditionally made with sole (thin fillets) and heavy cream. However, I bought a ton of green grapes the other day so wanted to find a way to use some of them but wanted to make the sauce a little healthier...I also had no sole (ha ha!) so used cod instead....the photo doesn't do it justice but this dish tasted great!
Cod Veronique
Ingredients (Serves 4)
4 cod fillets (about 3 oz each)
1 bay leaf
1 finely chopped shallot
1 cup low sodium chicken broth
1/2 cup white wine
1/2 cup half and half
1 cup non fat/low fat natural yogurt (Greek if possible)
1 tbsp corn starch
25-30 green grapes cut in half
Add shallot, bay leaf, wine, cod and chicken broth to a shallow pan with a lid.
Bring to boil and simmer gently with the lid on until the cod is opaque.
Remove the fish to a plate with a slotted spoon and cover with foil to keep warm.
Strain the remaining liquid through a sieve and return to the pan.
Meanwhile, mix the cornstarch with the half and half and add to the pan along with the yogurt over a medium heat. Stir constantly until the mixture coats the back of a spoon then add the grapes and the fish and let warm through.
Serve with brown rice and quinoa (keen-wah) and a veggie....I used carrots for color.
Friday, March 7, 2008
Add some spice to your life!
Many cultures use spices to give their foods a particular flavor but spices are also thought to have antioxidant or anti inflammatory properties and none more so than those of India: turmeric, coriander, cumin, and ginger to name a few.
I came across this Caribbean-inspired recipe from Food and Wine and decided to play around with it a bit to make it a little healthier and perhaps a bit easier. Don't be put off by the banana in the sauce, it gives it texture and a little bit of sweetness. Also, don't be afraid of the spices...they add flavor not heat!
Caribbean Curried Chicken
(serves 4)
Ingredients
4 small skinless boneless chicken breasts cubed
2 large ripe bananas (not overripe) sliced
2 tbsps curry powder
1 teaspoon turmeric
2 teaspoons ground coriander
zest and juice of 1 lime
2 tbsps light margarine
1 cup water
salt and pepper to taste
Splenda to taste
optional: raisins soaked in water for 10 minutes, drained canned pineapple in juice.
Preheat oven to 450 F.
Puree banana, juice, zest, margarine, spices and about 1/4 cup water in a blender or food processor.
Place chicken cubes in an oven safe dish and cover with the sauce.
Cook in the oven for about 25-30 minutes or until a thermometer in the chicken registers 160F or the juices run clear.
If you want to sweeten the sauce a little bit add some Splenda and/or the raisins and chopped pineapple pieces. A little of the pineapple juice will also thin the sauce if necessary.
Decorate with some chopped parsley before serving.....
Serve with brown rice and some salad.
I came across this Caribbean-inspired recipe from Food and Wine and decided to play around with it a bit to make it a little healthier and perhaps a bit easier. Don't be put off by the banana in the sauce, it gives it texture and a little bit of sweetness. Also, don't be afraid of the spices...they add flavor not heat!
Caribbean Curried Chicken
(serves 4)
Ingredients
4 small skinless boneless chicken breasts cubed
2 large ripe bananas (not overripe) sliced
2 tbsps curry powder
1 teaspoon turmeric
2 teaspoons ground coriander
zest and juice of 1 lime
2 tbsps light margarine
1 cup water
salt and pepper to taste
Splenda to taste
optional: raisins soaked in water for 10 minutes, drained canned pineapple in juice.
Preheat oven to 450 F.
Puree banana, juice, zest, margarine, spices and about 1/4 cup water in a blender or food processor.
Place chicken cubes in an oven safe dish and cover with the sauce.
Cook in the oven for about 25-30 minutes or until a thermometer in the chicken registers 160F or the juices run clear.
If you want to sweeten the sauce a little bit add some Splenda and/or the raisins and chopped pineapple pieces. A little of the pineapple juice will also thin the sauce if necessary.
Decorate with some chopped parsley before serving.....
Serve with brown rice and some salad.
Subscribe to:
Posts (Atom)