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1Chicken with
apples and
curry
Since 1972
Monpiestiltskin
"Healthy" and "tasty"
should be part of resolutions.
CHICKEN WITH
APPLES AND CURRY
2 t. olive oil
2 cups chopped onions
resh and new." The words
1 T. minced garlic
go together and make us
2
T. curry powder
think healthy. And winter
2
cups fresh diced tomatoes
is the most popular time
1
cup low-sodium, fat-free chicken
for people to decide that eating
broth
freshly cooked, low-sugar, low-salt
1/2 cup light coconut milk
and low-fat foods is just the ticket
1 T. red pepper sauce, such as
for healthful eating.
Tabasco
If we're to believe many food
1 T. dry parlsey flakes
experts, it's a good idea to limit
1 1/2 pounds boneless, skinless
foods like white potatoes, white
chicken
breasts, cut into 1-inch
flour and white rice, and up our
cubes
intake of fresh vegetables, legumes
1 large Granny Smith Apple, peeled,
(dried beans, lentils, green beans
cut into 1/2-inch dice
and the like), brown rice, fruits and
1/3 cup golden raisins
dark, leafy greens.
1/2 cup fresh chopped cilantro
. How to combine these foods into
1/4 cup toasted almond slivers
meals you'll like to eat is easy when
salt
and pepper to taste
you have the recipes. Many cook-
Heat
oil in a large pot over medium-
books offer recipes with some of
high heat. Add onion and garlic and
these ingredients, but often pair
good ingredients with white pasta or saute until the onions are cooked
through. Add curry, tomatoes, broth,
lots of oil and butter.
coconut milk, pepper sauce and pars-
Reading through the following
ley and bring to a boil. Reduce heat,
ingredient lists may surprise you.
cover and simmer for 15 minutes. Add
Light coconut milk is healthy? It
is when used sparingly. Low-sodium, chiclen, apples, raisins, half the
cilantro and salt and pepper to taste.
fat-free chicken broth has about five
Stir well, cover and cook for 10 min-
calories per cup and chicken breasts
utes or until the chicken is just cooked
are very low in fat yet still provide
through. Serve garnished with remain-
plenty of protein.
ing cilantro and almonds over fresh,
You'll also notice that many of the
hot
brown rice. Makes 4 servings.
recipes include various herbs and
seasonings as well as citrus as gar-
SPINACH AND SWEET POTATO
nish. Gutsy condiment treatments
SALAD WITH WARM LEMON
are the secret weapon that trans-
HONEY VINAIGRETTE
forms your cooking from healthy
3 cups 1-inch chunks peeled sweet
but "blah," into healthy and
potatoes
scrumptious. A last-minute squeeze
1 red bell pepper, sliced thin
of citrus adds a sunny fresh flavor to
8
cups fresh baby spinach, large
foods.
stems
removed
So if you're resolute about eating
1 cup sliced bok choy
better this year, read on.
1/2 cup very thin sliced Bermuda or
ANNABEL COHEN
Special to The Jewish News
F
Lorio Ross
Entertaimentffic
Call (248)398-9'711
2/15
2002
84
505 S. Lafayette • Royal Oak
www.lorioross.com
red onion
kosher salt and fresh ground pepper
to taste
Dressing:
1/4 cup fresh lemon juice
2 T. extra virgin olive oil
2 T. honey
1 t. minced garlic
1 T. sesame seeds
Cook potatoes in boiling water until
al dente. Drain, rinse in cold water to
stop cooking and drain very well.
Toss the potatoes with the pepper,
spinach, bok choy and onion.
Combine lemon juice, oil, honey,
garlic and sesame seeds in a
microwave-safe dish. Cover loosely
with plastic wrap and cook on high
for 2 minutes. -
Toss the hot dressing immediately
with the salad and serve sprinkled with
salt and pepper on individual salad
plates. Makes 6 servings.
FRESH SNOW PEA
AND CARROT SALAD
2 cups shredded carrots (you may
use pre-shredded carrots)
3 cups snow peas, sliced diagonally
into 1/4 inch slices
1 cup thin-sliced red bell pepper
1 cup fresh chopped parsley
1/4 cup white vinegar
1 T. Dijon mustard
1 T. sesame oil
1 T. olive oil
1 T. soy sauce
2 T. roasted, unsalted cashews
Salt and pepper to taste
Bring 6 cups of water to a boil in a
saucepan over high heat. Add carrots
and snow peas and cook for 30 sec-
onds, until al dente. Drain, rinse
under cold water and drain again very
well.
Combine the carrots, snow peas and
remaining ingredients in a large bowl
and toss well. Cover and chill the salad
for 2 hours before serving. Makes 6
servings.
ROASTED PEARS,
PARSNIPS AND ONIONS
2 pounds cippolini (Italian small
onions), peeled
2 ripe Bosc pears
2 cups peeled parsnips cut into 2-
inch chunks
3 T. extra virgin olive oil
3 T. balsamic vinegar
2 T. dried rosemary
1 T. dried basil
1 t. dried 'oregano
kosher salt and pepper to taste
fresh grated Parmesan or Romano
cheese, garnish
fresh chopped parsley, garnish
.