Healthy Recipes
Healthy Recipes
Healthy Recipes
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Low Fat Recipes
Use marinades and rubs to add an ethnic flair and to tenderize leaner cuts of beef.
When roasting beef, put a rack in the pan to allow fat to drip away from the meat.
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Week of February 29, 2004

For those who still haven not tried jicama, it is a vegetable, that is somewhat homely in appearance. It's lovely crisp texture with just a hint of sweetness, more than makes up for any exotic appearance.

Also called a Mexican potato, jicama comes from Central America and Mexico where it is a staple. Like potatoes, jicama grows underground as a tuber. Covered with a thin brown skin, it has a short root attached. Inside, you'll find white flesh that looks like an apple or raw potato. The flesh is sweet, juicy and crisp, perfect as a snack vegetable or used in salads. Cooked lightly it becomes milder but retains its crispness, like a water chestnut.

Sliced into wide sticks, jicama makes a crunchy carrier for guacamole and highly seasoned dips. Cut up into squares, it enhances fresh fruit salad, absorbing and reflecting surrounding flavors. It is equally versatile as a cooked vegetable - sauteed with carrots or green beans, stir-fried with chicken or shrimp, or simmered in savory stews. Low in starch, fat and calories, jicama is satisfying, flavorful and nowhere near as odd as it looks.

1 cup of jicama sliced has 46 Calories; 0.11g Fat; 0.03g Saturated Fat; 0mg Cholesterol; 4.80mg Sodium; 10.58g Carbohydrates; 5.88g Dietary Fiber; 0 Sugars, 0.86g Protein

Week of February 22, 2004


1. Nuts, seeds, and herbs are often toasted before being added to any dish. It will enhance the taste and aroma for a more flavorful dish without having to use as much.


2. To ensure there is even toasting, it is important to keep the pan over medium heat and to use constant motion until the nuts or seeds are toasted to a golden brown. Cool slightly before adding to your recipe.

Week of February 15, 2004

How to use meat rubs

1. Coating meats with a dry rub, is a fairly quick way to infuse the flavor of the spices into the meat prior to cooking.

Create a mixture of dry herbs and crush them in a mortar.

2. Lightly rub or spray the meat with a very small amount of oil,

3. then generously coat the entire outside with the blend of spices and herbs.

4. Cover with plastic wrap and allow it to sit for at least an hour and up to 24 hours under refrigeration. The meat is now ready to be cooked.

Week of February 8, 2004

Flavor it Up - Bouquet Garni

Bouquet Garni is a French term used for a bundle of herbs. It can be made from fresh or dried ingredients. For a fresh, use 3 sprigs of parsley, 1 small sprig of thyme leaves and 1 small bay leaf.

It is ok to use 1 dried bay leaf in the fresh bouquet garni. Tightly tie the bundle together using string or wrap securely in cheese cloth and tie. Use in soups, stews and sauces. Remove before serving.


Tie in a Bundle

OR


Wrap in Cheesecloth and Tie with Twine.

A dried bouquet garni is made from dried bay leaves, parsley, and thyme leaves. Mix together 1 table-spoon of each herb and place one or two teaspoons in a piece of cheesecloth or a metal tea ball.

Add to the beginning of cooking and take out before serving. If using with fish, add dill weed for added flavor. If you use cheese cloth, add one of the following: orange peel, cloves, fennel leaves, celery leaves, majoram or peppercorns.

Be creative, you can create a bouquet garni from just about any herbs you'd like. The bouquet garni is especially handy for herbs such as bay leaves, which should always be removed before serving.

Week of February 1, 2004

Pan Sautéing or Stir Frying

When you do use oil for sautéing or stir frying, it is important to have the oil in the pan preheated before adding any of the ingredients. Food will absorb too much oil if it is not sizzling when placed in the pan. Notice how the oil moves in the pan before food is added. This is a good indication that it is getting hot.


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