2-3 pounds skinned bone-in chicken thighs, legs or (any way you like it)
1 medium onion, chopped
1-teaspoon ground allspice
2 to 3 cloves garlic
3 to 4 Tbsp. curry powder
1-teaspoon black pepper
1-teaspoon onion powder
3 medium Irish potatoes, peeled and halved (optional)
5 carrots, peeled and quartered (optional)
1 stalk celery, chopped (optional)
2 cup Brown or Basmanti rice
1. Rinse chicken and cup into small pieces.
2. Place chicken into oven – proof dish or dutch – oven type skillet.
3. Add all the other ingredients except rice and water to the chicken.
4. Use a tong to blend in the curry and spices over the chicken and vegetables
5.Let stand for 10 minutes or (Season and leave in refrigerator covered until needed)
6. Add water to dish.
7. Cover and bake at 425oF (about 40 minutes). Serve over rice
8. Prepare rice following packaging directions.
9. Serve Curry Chicken over rice while hot.
For a quick alternative, you can look for Maya Kaimal’s all natural, fresh Indian simmer sauces for a quick mouth-watering curry meal. These sauces can be found at Whole Foods, gourmet and Indian shops.
If sauce is used pour over clean cut up chicken. Cover and bake at temperature above.
3 cups shredded green cabbage
1 cup shredded red cabbage
1 cup shredded carrots
1 cup shredded jicama optional
½ small red onion, finely chopped
2 medium red delicious apples, finely diced (approximately 1-1/2 cups)
½ cup fat-free mayonnaise
1/3 cup white vinegar
2 tablespoons fructose
2 tablespoons plus 2 teaspoons Dijon mustard
1 ½ teaspoons caraway seed
¼ teaspoon salt
pinch of white pepper
1. Combine the vegetables and apples in a large bowl and mix well.
2. Combine all the dressing ingredients in a small bowl and mix well.
3. Pour the dressing over the salad and toss until evenly distributed. Cover tightly and refrigerate until cold before serving.
Makes 12 servings
This is a colorful, crunch slaw and will keep for several days if tightly covered in the refrigerator. To save time for faster preparation, substitute 5 cups of pre-shredded coleslaw mix for the cabbage and carrots sold in your supermarket.
What is Jicama?
Jicama is a bulbous root vegetable of Mexican origin. It resembles potato because of its appearance. The skin is light brown and the flesh is white and can be eaten raw or cooked. When it is cooked it takes on the appearance and texture of water chestnut. It can now be found in most supermarkets from November through May.
This is a great snack. Add it to your raw vegetable list as another nutrient-dense options.
2 tablespoons canola oil
1 large red onion chopped
1 can (14 ½ ounces) diced tomatoes
½ cup water
½ teaspoon bouillon granules
1- cup fine bulgur
¼ cup lemon juice
Dash black pepper
1-tablespoon chopped fresh basil or oregano
¼ cup each red, yellow peppers
¼ cup thinly sliced scallions
¼ cup chopped cucumber
2-tablespoons finely chopped fresh flat-leaf parsley
1. In a medium heavy skillet over medium heat, warm the oil.
2. Add the onion and cook, stirring often until soft and translucent (about 6 minutes)
3. Add the tomatoes with juice and bring to a boil.
4. Reduce the heat to low, and add the water, Simmer uncovered for 5 minutes until lightly thickened. Remove from heat
5 Stir in the bulgur and lemon juice, and season to taste with fresh basil or oregano.
6. Cover and let it stand for 15 to 20 minutes until the liquid is absorbed and the bulgur is tender
In a medium bowl, mix the bell peppers, scallions, cucumber and parsley. Stir half into the bulgur, an mound the mixture on a platter. Spoon the remaining garnish on top.
Makes 4 servings
1 pound extra-lean ground round
8 small whole-wheat hamburger buns
1/3 cup thousand island dressing
tomato and onion slices
1. Form the meat into 2-ounce patties and cook as desired.
2. Spread each bun with 2 teaspoons of Thousand Island dressing.
3. Place 1 patty on each bun and garnish with tomato and onion slices and lettuce.
Makes 8 burgers
TUNA AND BLACK BEAN SALAD
30 ounces canned black beans, rinsed and drained
1 teaspoon freshly ground black pepper
2 teaspoons grated or finely chopped lemon zest
¼ cup fresh lemon juice
4 tablespoons capers
½ cup (4 ounces) sliced pimientos
12 ounces canned solid-pack white tuna in water, drained and flaked
1. Combine the beans and all the other ingredients, except the tuna, and mix well.
2. Just before serving, carefully fold the tuna into the mixture.
MAKES 4 SERVINGS
TURKEY WRAP WITH VEGETABLES
4 large leaves iceberg lettuce
½ pound sliced lean deli roast turkey
2 tablespoons sweet and spicy mustard
1 green bell pepper, cut into thin strips
½ cup shredded reduced-fat cheese (any variety)
1. Lay the lettuce leaves flat on a cutting board. On one half of each, place one-fourth of the turkey.
2. Spread the turkey with the mustard, and top with the bell pepper strips and cheese.
3. Roll up the lettuce leaves to enclose the turkey, bell pepper, and cheese.
Makes 4 servings
EGG AND CUCUMBER – SALAD SANDWICHES
3 hard-cooked eggs, peeled and chopped
½ cup finely chopped hothouse cucumber
2 tablespoons reduced-fat mayonnaise
2 teaspoons finely chopped onion
¼ teaspoon dry mustard
Salt a dash
Ground black pepper to taste
4 slices whole wheat bread
2 or more slices tomato
Colorful mixed baby greens or spinach
1. In a medium bowl, stir together the egg, cucumber, mayonnaise, onion and mustard. Season to taste with salt and pepper.
2. Spread the mixture on 2 of the slices of bread. Top with the tomato slices, mixed greens or spinach, and another slice of bread.
3. Cut sandwiches in half at an angle.
Makes 2 servings
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