Showing posts with label yogurt recipe. Show all posts
Showing posts with label yogurt recipe. Show all posts

Thursday, August 31, 2023

Folklorama & Anna Sultana's Chicken Shawarma, Easy Chicken Gyros, Pita Bread and Flatbread

Hope you enjoyed seeing the super moon / blue moon last night.
The last time we had two super full moons in one month was in 2018, and the next time it will happen will be in 2037.
Mark your calendars!

Other than the super moons life has been getting back to normal here in Winnipeg.
Folklorama had its usual 40 pavilions divided evenly between two weeks in August.
Back in the 70s all 40 pavilions put on their shows in one week and we managed to see them all.
Now we’re in our 70s, and visiting two pavilions one week and two pavilions the next was more than enough excitement for us.


We started our whirlwind tour with a visit to the Greek Pavilion.
I’ve always had a soft spot for Greek food.
When my parents and I immigrated to America we travelled on a Greek ship.
I was only three months old at the time, but maybe somewhere in my subconscious I still remember the smell of the food.
Ma sometimes made Greek bread instead of her Maltese bread for a little variety
https://imturning60help.blogspot.com/2011/10/anna-sultanas-hobz.html

Shawarma is usually made with meat cooked on a vertical spit, then thinly sliced and served in a flatbread or pita.
Gyro means to turn and doesn’t refer to turning vertically or horizontally.
Ma had a rotisserie in her kitchen and she decided meat cooked on a rotisserie would also makes a nice gyro or shawarma, as well as a sandwich.

When covid started in 2020 sourdough bread suddenly became very popular.
Pita Bread and Flatbread are a lot easier to make and don’t require special equipment.
If you don’t have a dough hook attachment just mix the ingredients in a large bowl and knead the dough by hand on a lightly floured board for about 5-7 minutes.
The dough should feel smooth and elastic. You can add more flour to keep the dough from sticking, but it’s better to use too little than too much flour.  
After the first rise, knead by hand and let the dough rest before forming into loaves.

Strong bread flour, another name for bread flour, is made from hard wheat and has more protein, from 12 to 14 percent, which gives you bread that rises higher and has a more chewy texture. You can substitute all purpose flour, cup for cup, and the recipe will be fine.


You don’t have to wait for Folklorama to get a little variety in your menu.
Donairs, wraps filled with spiced ground beef or lamb and vegetables, were created by Peter Gamoulakos, a Greek who emigrated to Halifax, Nova Scotia in the 1950s.
His traditional gyros didn't sell, so he changed the recipe and a new favourite was born.
Feel free to go creative!


Hints:

About the Chicken Shawarma…
Chicken thighs are better than chicken breasts for high-heat cooking since they stay juicy.

You can also serve the chicken cold in a salad, or you can reheat by wrapping in foil, and heating at 375º F for 20 minutes.

About the Shawarma Sauce…
It can be made a couple of days ahead.
You can replace the tahini with nut butter (peanut/almond/cashew) for a nutty taste.
Or you can take half a cucumber, slice and squeeze out to remove most of the liquid, then chop finely and add to the sauce for a tzatziki style dressing.

About the Easy Chicken Gyros…
Use a small shallow roasting tin to keep the stock from evaporating.

You can also serve the chicken cold with coleslaw instead of tzatziki.

About the Flatbread….
Flatbreads are thicker and chewier than tortillas or pita breads.
They stay soft and pliable, even when cold, and are perfect for Gyros or with kebabs.

To make ahead, cool them, then place loaves on a pan and cover with foil.
They should keep at room temperature for 2 days, or in the refrigerator for 4 days.

To freeze place in a freezer bag with parchment between each to keep from sticking.
Defrost at room temperate before serving.
To warm place in a single layer on a baking tray, sprinkle with a little water and place, uncovered, in the oven at 350º F for 2-3 minutes.

About the Pita bread…
Cast iron gives you the best results.
As each loaf cooks, the internal steam creates the pocket. Usually one area bubbles up. Press on this area with your spatula, gently, to coax the steam toward the unrisen areas.

No pocket forming? You now have a warm loaf of flatbread, best eaten while still warm.
Stacking the pitas helps to keep them soft.

To freezer allow them to cool completely, then store in a zip-top plastic bag.
To reheat  wrap in foil and place in the oven for 10 minutes, or until hot, soft, and pliable.


                                                              Chicken Shawarma

Place in a large bowl
2 Tablespoons vegetable oil
1 teaspoon paprika
1 teaspoon cumin
1/2 teaspoon coriander
1/4 teaspoon chili powder
1/8 teaspoon cinnamon
1/2 teaspoon garlic powder



Cut into bite-sized pieces
8 chicken thighs
Place in bowl of spiced oil and stir to coat well.
Cover bowl, place in the refrigerator and allow to marinate for an hour (overnight is better).

Shawarma Sauce
Place in a container that has a lid
1 Cup Greek yogurt
1/2 teaspoon garlic powder
1 1/2 Tablespoons tahini (optional)
1/2 teaspoon cumin
1 teaspoon dill
2 tbsp lemon juice
1/4 teaspoon salt
1/8 teaspoon pepper
Combine well, cover and refrigerate.

Have on hand for serving
4 warmed flatbreads
a few lettuce leaves, shredded
1/2 red onion, peeled and thinly sliced
8 cherry tomatoes, quartered
1/4 cucumber, sliced into rounds, then quartered

When you are ready to prepare the shawarma lightly oil a frying pan.
Heat over medium high heat.
Turning regularly, fry the chicken pieces for 6 to10 minutes, until cooked.

Place the warmed flatbreads on 4 plates and divide the prepared vegetables among them.
Place the cooked chicken on top of the vegetables.
Drizzle the shawarma sauce over the chicken, roll up the flatbreads and serve.


                                                               Easy Chicken Gyros

Combine in a small bowl
2 teaspoons garlic powder
1 teaspoon oregano
1 teaspoon paprika
1 teaspoon salt
1 teaspoon pepper
Add and stir until well blended
1 Tablespoon lemon juice
1 Tablespoon honey
3 Tablespoons olive oil
1 Tablespoon red wine vinegar

Have on hand for broiling
1/4 Cup chicken stock

Have on hand for serving
4 warmed flatbreads
a few lettuce leaves, shredded
1/2 red onion, peeled and thinly sliced
8 cherry tomatoes, quartered
1/4 cucumber, sliced into rounds, then quartered
Tzatziki sauce
1/4 teaspoon oregano


Shred the meat from a rotisserie chicken into a bowl.
Add the spice mixture and toss together until the chicken is coated.
Spread the shredded chicken in an even layer in a small baking pan.

Preheat the broiler on high.
Place the chicken under the broiler and broil for 3 to 4 minutes.
Remove pan from broiler. Spoon half of the chicken stock over the chicken.
Toss chicken and return to broiler for another 3 to 4 minutes.
Remove pan from broiler. Spoon the remaining stock over the chicken.
Toss the chicken and return to broiler for a final 2 minutes.
Remove pan from broiler and turn off the broiler.

Place the warmed flatbreads on 4 plates and divide the prepared vegetables among them.
Spoon the chicken on top of the vegetables down the centre of the flatbreads.
Spoon tzatziki sauce over the chicken, top with oregano, roll up the flatbreads and serve.


                                                               Pita Bread

Makes 8 large loaves or 16 small loaves

Place in large bowl of stand mixer
6 Cups flour (strong bread flour works best)
2 1/2 teaspoons salt
2 Tablespoons sugar
1 1/2 Tablespoons yeast
Whisk together and place the bowl in the mixer.
Add
1/3 Cup plain yogurt
2 1/2 Cups lukewarm water
1/4 Cup olive oil
Using the dough hook attachment, mix at low speed, stopping the mixer at intervals and push the dough down off the hook, for about 6 minutes until a smooth, soft dough forms.
Turn the dough out onto a work surface and form into a smooth ball.
Put 1 teaspoon oil in the mixer bowl, and roll the dough ball around to lightly coat.
Place bowl in a warm location, then cover with a damp cloth.
Allow dough to rise until about double in size, about 1 to 2 hours.
Turn dough out onto a lightly floured work surface, punch down and form a log shape.
Divide this into 8 or 16 equal pieces.
Form each piece into a smooth ball, then place the balls on the board.
Brush lightly with oil and cover with plastic wrap.
Allow to rest for 1/2 hour.

Lightly flour work the surface and flatten each ball into a disk.
Lightly flour the top of each disk, and roll with a rolling pin to about 1/4 inch thick.
Let the loaves rest about 10 minutes.
Wipe the skillet with a little oil then heat the skillet over medium heat, to medium high heat.
Toss a pita between your hands to shake off flour, then lay the loaf flat in the hot skillet.
Wait about 30 seconds and flip. There should be just a few small speckles of brown. If you see black your pan is too hot.
Wait 30 seconds and flip again. Wait until the loaf rises to about 3/4 inch thickness, then flip again.
When the whole loaf puffs up, wait a few seconds, then remove the pita to cool and deflate.

Wipe the skillet with a little oil and repeat with each pita.


                                                               Flatbread

12 flatbreads

Place in a large mixer bowl
2 Cups lukewarm water
1 1/2 teaspoons sugar
2 teaspoon yeast
Stir together and let rest for 5 minutes, until foam appears on top.
Add
4 Tablespoons olive oil
6 1/2 Cups flour (strong bread flour works best)
1 1/2 teaspoons salt
Mix the dough together using the dough hook until combined.
Using the stand mixer’s dough hook knead the dough for 10 minutes.
Place the dough in an oiled bowl, cover with a damp cloth and allow to sit for 60-90 minutes, until it has doubled in size.
Divide the dough into 12 pieces.
Shape the pieces into balls, place on a tray, and cover with a damp cloth.

Lightly flour the work surface.
Take a dough ball and roll into a circle, about  7 1/2 inches in diameter.
Toss the loaf back and forth a couple of times to remove excess flour and set aside.
Repeat with the remaining dough balls.

Brush a medium frying pan with a little oil and place over a medium high heat.
Place a pita in the pan and brush the top lightly with oil.
Cook for about a minute, until bubbles start to appear.
Turn over to cook for another minute.
Place the loaf on a warmed plate and repeat with another pita, brushing the pan with oil after every 3 pitas.
Stack the pitas on a plate, laying a dry cloth over them to keep warm.

Wednesday, March 31, 2021

Happy Easter! Greek Lamb Chops with Tzatziki Sauce, Greek Salad and Cheese Blintzes

 May joy fill your day,

Hope light your path,

And the many blessings of Easter 
warm your heart...


 
Wishing you a Happy Easter!!

 

It’s been a while since I posted a recipe, and Easter is this weekend.
Time flies when you’re in a Covid-19 induced mind fog and, basically, time has lost all meaning.


But, even though we’re not enjoying our usual holiday traditions or large get-togethers, we’re still here and that’s something to celebrate.

Hoping you and yours stay safe and well!
 

Hints:

If you’re preparing a meal for two, here’s a marinade for 3/4 pound lamb chops:
1/4 Cup olive oil                        
2 1/2 Tablespoons lemon juice
1 1/2 teaspoon dried oregano
1 teaspoon chopped rosemary
1 teaspoon garlic powder, more or less
salt and pepper to taste

Lamb chops are best when they are medium – medium rare (62ºC / 145ºF).
The meat should be blushing pink in the centre.
Be sure to allow them to rest before serving so they will stay juicy.


Wondering what to serve with Greek lamb chops? Here are some ideas:
Mashed potatoes or garlic baked potato wedges
Asparagus, marinated white bean salad or buttery carrots
Greek salad with feta cheese and pita bread


About that Greek Salad…
In Greece it is called horiatiki (Village Salad) and has cucumbers, tomatoes, onions, Kalamata olives, green pepper, and Feta cheese, with a dressing made from olive oil and vinegar or lemon juice and seasoned with a little dried oregano.
But no lettuce.
Greeks eat seasonally, and that means fresh. A Greek Salad is usually a summer dish. Since lettuce only grows in Greece during the winter months a traditional horiatiki does not include lettuce.

Feta is Greece's most famous cheese and, according to many recent reports, it's also the healthiest cheese in the world. Mainly made from sheep or goat milk (often combined), Feta cheese is nutrient-rich.

If, in your household, a salad isn’t a salad without lettuce, just add it and enjoy.
Zorba won’t be visiting with the salad police.


Tzatziki Sauce is also excellent as a dressing for gyros or Greek Salad, or as a dipping sauce for raw vegetables.


A box of phyllo usually has 24 leaves in it.
If one set of blintzes has one leaf more or less, no problem.


                        Tzatziki Sauce

Place in a food processor or blender
8 ounces plain yogurt
1 cucumber, peeled, seeded and diced
1 Tablespoon olive oil
1/4 lemon, juiced
1/2 Tablespoon chopped fresh dill
3 cloves garlic, peeled (1 teaspoon garlic powder, more or less)
salt and pepper to taste
Process until well-combined.
Transfer to a separate dish, cover and refrigerate for at least one hour for best flavour.


                        Greek Lamb Chops

Place in a large bowl
1/2 Cup olive oil                        
1/3 Cup fresh lemon juice
1 Tablespoon dried oregano
2 teaspoons chopped rosemary
4 garlic cloves, minced or 2 teaspoon garlic powder
salt and pepper to taste
Add
2 pounds lamb chops
Allow to marinate for at least 10 minutes, the longer the better.

Heat a griddle pan or outdoor grill.
Cook the lamb chops for 3 to 4 minutes per side until they are almost charred.
Stand the chops up to allow the fat to render and crisp up.
Remove the lamb chops from the heat and allow to rest for 5 minutes.
Garnish with lemon slices or wedges before serving.


                        Greek Style Cheese Blintzes

Makes 12 blintzes

Place in a medium bowl
8 ounces cream cheese
1/2 Cup orange marmalade
1 large egg
Beat until smooth.

Melt
1/2 Cup butter or margarine

Unroll on waxed paper
8 ounces phyllo leaves
Place a damp towel over the leaves when not layering and brushing with butter or margarine.

Place on a cutting board
1 phyllo leaf
Lightly brush with melted butter or margarine.
top with another phyllo leaf and brush with melted butter or margarine.
Repeat with another 6 leaves.
Cut into thirds.
Using 1/4 of the cream cheese mixture in total, spoon mixture on each portion.
Roll up the 3 blintzes and place on an ungreased cookie sheet.

Repeat 3 times with the remaining phyllo, cream cheese mixture and melted butter or margarine.

Preheat oven 375º F
Brush tops with remaining melted butter or margarine.
Bake 30 minutes.

Sunday, June 11, 2017

Anna Sultana’s Grilled Greek Chicken with Tzatziki Sauce, Father’s Day and the Summer Solstice


Ah… June in Manitoba!!

Time to be outdoors, live outdoors, eat outdoors!
Make a great meal, toss a salad, fire up the grill, call the gang over and have fun!
Time to celebrate - weddings, graduations, whatever.
And the family favourite -  Father’s Day!

Check out this page that has links for some of our old favourite barbecue recipes.
And, hopefully, something that will become a new favourite for you.


Father’s Day has changed a bit over the years.
In 2006 I wrote a piece for the CKUW radio show 2000 & Counting - Older & Wiser.
The story got a chuckle from the other hosts and the staff then.
I hope it will get the same today…

Wishing all you Dads a great Father's Day!


Hints:

If you're using wooden skewers soak them in water for 30 minutes before threading the chicken pieces onto them. Wrap the ends of the skewers with foil before placing them on the barbecue to prevent them from burning as the chicken cooks.

Don’t have a barbecue? This will also work in the broiler.


                        Greek Chicken

6 - 8 servings

Cut into 2 inch chunks
1 1/2 pounds skinless, boneless chicken breasts

Combine in a large bowl
1/4 Cup olive oil
2 Tablespoons lemon juice
1 teaspoon oregano
1 teaspoon garlic powder
1/2 teaspoon cumin
1/2 teaspoon coriander
1/2 teaspoon salt
1/2 teaspoon pepper
Stir in the chicken breast pieces.
Let chicken marinate in the refrigerator at least 2 hours.

While the chicken is marinating prepare the sauce.

                        Tzatziki Sauce

Peel and chop
1 small cucumber
Spread the pieces over a paper towel.
Sprinkle over the cucumber
1 teaspoon salt
Let sit 30 minutes, then pat dry.

Finely dice
1 green pepper

Place in a strainer over a medium bowl
1 1/2 Cups plain yogurt
Let drain 15 minutes.
Discard the drippings and scrape the drained yogurt into the medium bowl.
Add
2 Tablespoons mint
2 Tablespoons parsley or coriander
1 clove garlic, minced or 1 teaspoon garlic powder
1/4 teaspoon pepper
1/4 teaspoon salt
the prepared chopped cucumber and diced green pepper
Stir together, cover and refrigerate.

Thread the chicken pieces onto 8 skewers. 
Discard the marinade.

Heat the barbecue to medium high heat.
Grill 12 to 15 minutes or until done, turning occasionally. 
Serve chicken with the tzatziki sauce.
For a starch, how about pita bread or a hot cooked whole grain or rice?
A salad with crumbled feta cheese would be nice, too.


About the sky this week and next, thanks to the folks at The Farmers' Almanac…

June 15 - The ringed planet Saturn will light up the night sky from dusk till dawn today. Earth will be positioned between it and the Sun, bringing Saturn to what astronomers call opposition. Saturn is opposite the Sun.

June 17 - Last Quarter Moon, 7:33 a.m. In this phase, the Moon appears as a half Moon. While summer hasn’t officially started quite yet, stargazers can still spot the Summer Triangle on these spring evenings at dusk. Look for a triangle that’s composed of the three brightest stars in the sky: Deneb, Vega, and Altair. 
Lean more about the Summer Triangle here

June 19 - Look to the east one hour before sunrise to spot brilliant Venus and the waning crescent Moon paired up in the sky. Hope for clear skies! The Moon and Venus rank as the second-brightest and third-brightest celestial bodies after the Sun.

June 21 - Summer Solstice at 12:24 a.m.. This is when the Sun reaches its farthest point north of the celestial equator. Summer is officially here!  

June 23 - New Moon 10:31 p.m. The Moon is also at perigee, its closest to Earth for the month. A super new Moon!

If it rains on June 27, it will rain for seven weeks.
If it rains on St. Peter’s Day (June 29), the bakers will have to carry double flour and single water; if dry, they will carry single flour and double water.

Rain on Peter and Paul (June 29) will rot the roots of the rye.

Thursday, September 17, 2015

Anna Sultana’s Pumpkin Smoothie


I got a few emails.
You’re absolutely right.

The Thanksgiving ads are all around us.
They’ll be followed by Christmas ads.
And each ad will have a pumpkin pie in it.
Oh, yeah... and topped with whipped cream.  For sure.

Pumpkin Cheesecake Bars and Pumpkin Pie are not a dieter’s best friends.
But to paraphrase an old saying…
The taste buds want what the taste buds want.


What’s a dieter to do?
Make a smoothie.
Really.

A smoothie is similar to a fruit milkshake.
They have been popular for quite a while around the world.
Smoothies are found in Mediterranean, Middle Eastern and Indian cuisine.

Health food stores on the U. S. West Coast sold smoothies in the 1930s.
By the late 1960s smoothies were widely sold across the states by ice cream vendors as well as health food stores. 
From the early 1970s ice milk was sometimes added to create the fruit shake.

Smoothies are easy to make.
And, like any good Maltese recipe, open to lots of variations.
So what are you waiting for?

This smoothie is like a liquid pumpkin pie… with less calories!!


Hints:

If you have frozen bananas, you can use one in this recipe.
If not, a regular banana will be fine.
A frozen banana will give the smoothie a thicker texture. 
Chilling the pumpkin will help the smoothie stay cold when you blend it. 

Add more milk to thin it out, if it is too thick. 
Add more ice cubes for a thicker texture, if desired. 

Add more or less spices to taste.
Try adding nutmeg, cloves, ginger, allspice or cinnamon for more punch.

Use whatever milk or yogurt you prefer.
It’s your smoothie!

                        Pumpkin Smoothie

Place in a blender
1 banana
1/2 Cup vanilla or plain yogurt
1/4 teaspoon nutmeg
1/4 teaspoon cinnamon
1/2 teaspoon pumpkin pie spice
1/4 teaspoon vanilla (optional)
1/2 Cup milk
2 Tablespoons dark brown sugar
2/3 Cup pumpkin (canned or cooked and pureed)
1 Cup ice
Blend on high for 5 minutes or more until smooth.
Scrape down the sides of the blender as needed.
Garnish with
whipped cream and nutmeg (optional)

Friday, November 1, 2013

Shrikhand for Diwali by Margaret Ullrich

Living in the north end of Winnipeg, I sometimes can't find some exotic items in my local grocery store.
However, one of the nice things about the north end of Winnipeg is that - due to the luck of having neighbours who are an incredible mix of people from all over the world - 
I get to taste food from other countries.

And I'm not talking the bland, toned-down stuff you find in stores, but real recipes from real folks who know how things are supposed to taste.
We're talking recipes that have been in the family for quite a while.
And they are perfect.

This Sunday is the Hindu feast of Diwali, the festival of lights.
And just like all proper feasts, there's a special recipe for the celebration.
Shrikhand is a dessert that is very easy to make.


Hints:
Greek yogurt or yogurt that is 9%-14% fat content would be perfect for this.

Saffron is really hard to find.
And expensive.
About the only time stores carry it is before Easter for folks who make Paska
They often have to request it a few weeks in advance.
An easier to find (and cheaper) spice you can use instead of saffron is turmeric.
I've read that instead of saffron, some folks use safflower annatto.
No, I don't know where you'd find that.

You can add more or less sugar, depending on how sweet you'd like it to be.

Shrikhand is also delicious as a cupcake frosting… and healthier.


                        Shrikhand

Place in a cheesecloth-lined strainer over a bowl
1 Kilogram of thick yogurt 
Place the yogurt in the fridge and allow it to drain overnight.

Warm
15 mL milk
Rub over the milk to crumble
a pinch of saffron
Stir and let the saffron milk sit for 15-20 minutes.

Mix together in a bowl
the drained yogurt
the saffron mixture
5 g ground cardamom

Add a few spoonfuls at a time
375 g sugar
Blend thoroughly.
Refrigerate mixture for about an hour.

Serve cold and top with
sliced almonds and chopped salted pistachios

Friday, March 22, 2013

Carmela Soprano's Salmon Steaks with Avocado Salsa


Today is another Friday in Lent.
But we're in the home stretch.
Only another week to go until Easter.


Lent is a good time to visit the shrink, Dr. Jennifer Melfi, M.D., M.A., M.F.T.
She can't absolve us of our guilt, but she does try to help in her own way.

Dr. Jennifer Melfi's chapter Rage, Guilt, Loneliness, and Food in in Artie's
The Sopranos Family Cookbook actually has some nice simple recipes.
Her Salmon Steaks with Avocado Salsa is a nice light meal.
And very healthy, especially if you have a cholesterol problem.
Avocado, olive oil and salmon are filled with good fats.
Yes, there are good fats.

This is a recipe even Guilty Eaters, Angry Eaters and Single Eaters can enjoy.
Dr. J is always trying to help.

When done, the fish should be slightly translucent if cut near the bone.
If the steaks are boneless, flaking is another way to tell if fish is done.


                        Salmon Steaks with Avocado Salsa

Serves 2

In a small bowl stir together
1 Cup plain, low fat yogurt
1 green onion, finely chopped
1 Tablespoon chopped fresh basil
salt to taste

Fold in
1/2 Cup diced ripe avocado
1/2 Cup diced seeded tomato
1/2 Cup diced seeded cucumber

Rub
2 salmon steaks (about 8 ounces each)
With
1 Tablespoon olive oil
Sprinkle with
salt and pepper

Place the broiler pan 4 inches from the heat.
Preheat the broiler.
Broil for 4 minutes, until lightly browned.
Turn and broil another 4 minutes.

Serve the salmon steaks immediately, accompanied by the salsa.


Would I make Salmon Steaks with Avocado Salsa again?
Sure.  And I'd serve it with rice or cornbread.
I'm also thinking the salsa would go well with broiled chicken.
Another heart healthy favourite.


One recipe down.  Thirty-one more to go.

Saturday, April 21, 2012

Kids' Favourites - Healthy Style

Make a big difference by making small changes. By simply switching one ingredient for another, you can reduce the amount of fat, salt and sugar. Here’s how to makeover your kids favourite foods so they can become heart healthier.
Mac ‘n’ cheese
Try our recipe for homemade macaroni ‘n’ cheese. When using boxed kinds, add frozen peas and carrots while boiling the noodles and use low-fat milk. You can also skip the addition of margarine or butter.  
Hot dogs
Choose chicken or turkey varieties. Limit serving sizes. Serve hot dogs with a colourful veggie platter. Limit salty condiments like ketchup and mustard. Serve with whole-wheat buns.
Chicken fingers
Make homemade ones using whole-wheat bread crumbs and bake them. Try our recipe for baked chicken nuggets.
French fries
Bake your own using sweet potatoes, which contain loads of vitamin C. Slice thinly, drizzle with olive oil and bake them for 30 minutes at 200º C (400º F) or until crispy. Add seasonings such as paprika, rosemary or garlic.
Hamburgers
Make with ground chicken or turkey or extra-lean beef. Or look for pre-made varieties that contain 10% or less fat. Try meat alternatives like soy burgers. Serve with whole-wheat buns.
Pizza
Make your own - go easy on the cheese and load up on the vegetables: sweet red pepper, fresh tomatoes, broccoli. Try vegetarian pepperoni made from soy. When consuming frozen varieties or ordering fast-food types, go vegetarian to avoid high-fat meat toppings. Choose whole-grain crusts.
Ice cream
Use plain low-fat frozen yogurt and load up on the fresh fruit toppings instead of sugary ones. Keep portion sizes small (125 mL or 1/2 cup) and serve with sliced, frozen red and green grapes. 
Cookies and cupcakes
Make a big batch of whole-grain cookies and freeze. Watch portion sizes and set guidelines for when they are to be eaten.  Serve with fresh fruit, such as slices of apples. Try our recipe for chocolate carrot cupcakes with yogurt icing.

By Alyssa Rolnick RD., MHSC.

Thursday, April 12, 2012

Baked Chicken with Coriander (East Indian Style) - Margaret Ullrich


By now coriander should be an old friend.
Especially if you've been making your own Curry Blend.
As mild or as strong as you like.

You're free from being a slave to what's on the grocery spice shelf!!
Okay, it's not exactly Freedom 55, but its nice.

And so is this recipe for chicken.

Rice is nice, and easy.
But, if your grocery store has an East Indian section, check out the starch choices.
Excitement you can afford!!
Really, a different food section should be on your 'Bucket List'.


                        Chicken with Coriander

Season 
2 legs and 2 breasts 
with
salt and pepper

In a large ovenproof pot 
Brown chicken in butter and oil.  Remove.

In the same pot, cook until translucent
2 medium onions, chopped 

Add and cook gently, stirring, 5 minutes
1 1/2 Tablespoon coriander
1/2 teaspoon ginger
1/2 teaspoon sugar
1/8 teaspoon red pepper flakes
1/4 teaspoon turmeric
1 clove garlic, chopped 
1/2 Cup chicken broth
1/2 Cup plain yogurt
                  
Replace chicken, cover with sauce (can be stored in the fridge).
Bake, covered, in 350º oven 1 hour. 

Serve with rice, and spinach salad with mushrooms. 

Saturday, January 21, 2012

Chicken Souvlaki with Homemade Tzatziki Sauce (Greek yogurt dressing) - Margaret Ullrich

I know... That honking big box of chicken breasts was a really good buy.
And we Winnipeggers love really good buys.

What we don't love is the same old chicken, night after night.

Here's an easy recipe that'll use up 1 1/2 pounds of breasts.

The Tzatziki Sauce is a Greek style yogurt dressing.

Yes, I know you can buy it ready made.
But, sometimes you've got to wonder about store bought stuff.
I mean, why does the label say "May contain mustard"?
Don't they know what they put in it?
What else may it contain?
What if you have an allergy?

And what the heck is Propylene Glycol Alginate?


As with the beef stew, this will take about 2 1/2 hours.
The sauce takes about 45 minutes.
The chicken marinates.

You could, too.


                        Chicken Souvlaki with Tzatziki Sauce


In a large bowl, combine
1 1/2 pounds chicken breasts, cubed (about 2 inch chunks)
1/4 Cup olive oil
2 Tablespoons lemon juice
1 teaspoon oregano
1 teaspoon garlic powder (or minced)
1/2 teaspoon cumin
1/2 teaspoon coriander
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon hot pepper flakes
Marinate 2 hours.


While the chicken is marinating, make the 

Tzatziki Sauce

In a medium bowl, toss
1 small cucumber, peeled and quartered
1 teaspoon salt
Let sit 30 minutes.

While the cucumber is sitting, drain for 15 minutes
1 1/2 Cups plain yogurt

Also finely dice
1 green pepper


After the yogurt has drained
Add
2 Tablespoons mint
2 Tablespoons coriander seeds (1 teaspoon ground, more or less)
1 teaspoon garlic powder (or minced)
1/2 teaspoon hot pepper sauce (optional)
1/2 teaspoon salt
1/4 teaspoon pepper

Pat the cucumber dry and stir it into the spiced yogurt.
Add the diced green pepper.

Broil the chicken 12 minutes, turning the meat twice.


The broiled chicken and sauce can be served on a bed of lettuce,
with more raw veggies (sliced tomatoes, peppers etc.)
Pita bread adds a nice touch.

Or you can serve the sauced chicken on rice, with cooked or raw veggies.
Or on couscous, if you've got it.
Or in pita bread, with a salad on the side.


Cook once, serve 4 different ways.
Great or what?

Friday, January 13, 2012

Cumin (seeds and ground) / Homemade Fajita Spice Blend - Margaret Ullrich

He'll be cumin 'round the mountain, when he comes.....
Sorry.
Cumin really is too good a spice to be stuck in a bad joke.
What can I say?
Let's just blame it on the weird weather we've been having in Winnipeg.


Cumin isn't as famous as pepper or cinnamon.
But it is essential in curry and chili powders.
Yes, those are blends of spices.
Now you know.


Cumin seeds can be stirred into cheese spreads.
Or you can add a few to cooking water for rice or couscous.

Ground cumin adds a nice touch to lentil soup.
You can add a pinch to bottled salad dressing.

Have yogurt, have cumin, have fun...
Stir some cumin into plain yogurt, add some chopped cucumber and serve 
the cucumber/yogurt with spicy curries.
For a cooling summer drink, season plain yogurt with cumin and salt 
and thin with cold water.
Much healthier than a soda.

Along with curry and chili powders, cumin is in those packages of Fajita seasoning.
And you can make it at home!


Fajita Spice Blend

4 Tablespoons chili powder
2 Tablespoons ground cumin
2 teaspoons ground oregano
2 teaspoons garlic salt

Makes a scant 1/2 Cup