Keeping Kosher: Stirring the pot

By
March 31, 2011 17:12

Don’t let the holidays ruin your diet – choose healthier cooking methods, such as stir-fry and steaming, that are also tasty.




Salmon dish

Salmon dish 311. (photo credit: MCT)

How you cook your food is just as important as what you eat when you are trying to adopt healthy eating habits. You can prepare your favorite recipes using basic cooking methods that use less fat than traditional approaches. Making even minor changes to your cooking methods will go a long way to help you achieve your weight management goals.

How many of us are concerned about what we put into our mouths and what unhealthy results come from it? Jews are partying all year round. Just imagine 52 Shabbatot a year, High Holy Days, britot, weddings... the list goes on. You are only too right to be concerned.

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We have now reached a new and exciting era of healthy cooking with many eateries having decided to give that healthy choice. Healthy eating has become trendy, upbeat and yes, you’ve got it, tasty.

Health food products are in abundance and have become a massive market. There are many great healthy cooking methods. Here are a few recipes that will get you on the road to health which are both creative and gourmet.

LIGHTLY STEAMED SALMON TERIYAKI WITH ASIAN RICE

✔ 2 salmon fillets (about 140 gr. each)
✔ 1 Tbsp. reduced-salt teriyaki sauce
✔ 1 Tbsp. sunflower oil
✔ Small knob of fresh root ginger, grated
✔ 3 spring onions, sliced
✔ 175 gr. basmati rice
✔ 250 gr. cooked vegetables – such as broccoli, carrots or green beans
✔ 425 ml. vegetable stock

Cut the salmon fillets into chunks and mix with the soy sauce. Set aside.

Heat the oil in a pan with a well-fitting lid. Add the ginger and onions and stir fry briefly.

Stir in the rice. Add the vegetables, pour in the stock, then bring to the boil.

Reduce the heat, cover and cook for 5 minutes. Place the salmon on top of the rice and pour over the teriyaki.

Place the cover back on the pan and cook for a further 12-14 minutes until everything is tender.

FIVE-STEP STIR-FRIED CHICKEN WITH RICE NOODLES

✔ 4 skinless boneless chicken breast fillets
✔ 1 egg white
✔ 1 Tbsp. plus 1 tsp. corn flour
✔ 1 package rice noodles
✔ 1 tsp. root ginger, chopped
✔ 1 red pepper
✔ 1 garlic clove
✔ 1 shallot
✔ 1 red chili (optional)
✔ 1 Tbsp. vegetable oil
✔ Juice of 1 lime
✔ Handful basil leaves

1. Cut the chicken into bite-size pieces. Beat together the egg white and 1 Tbsp. corn flour in a bowl. Tip in the chicken and coat with the mix. Marinate for 15-30 mins. (don’t place in the fridge or the mix will harden).

2. Prepare the rice noodles: Bring the water to the boil and then cook the rice noodles uncovered for 5 mins. Drain into a colander and wash through with cold water.

3. Remove the skin from the ginger and finely chop 1 Tbsp. of ginger. Cut the pepper in half and trim off the stalk, inner pith and seeds. Cut into bite-size pieces.

4. Peel the shallot and garlic clove, then thinly slice. Trim the ends off the chili, if using, removing the seeds if you like it milder, and cut into thin slices. Remove the chicken from the egg marinade and pat dry with kitchen paper.

5. Easy stir-frying: Heat a wok and pour in 1 Tbsp. oil. Cook the chicken for 7-10 minutes, tossing it frequently until just cooked. Set aside. If necessary, pour in just a bit more oil. Add the pepper and cook for 1 minute, then cook the ginger, shallot and garlic for 1-2 minutes more. Combine the lime juice, 50 ml. water and 1 tsp. corn flour. Tip into the wok, and then add the chicken.

Cook for 1 min, stir in basil. Serve with the rice noodles.

GRILLED TOFU WITH A TRIO OF VEGETABLES

✔ 1 small zucchini, sliced on the diagonal
✔ 1 small eggplant, sliced on the diagonal
✔ 1 small sweet potato, sliced thinly
✔ Rapeseed oil
✔ 150 gr. firm tofu, sliced and patted dry
✔ 2 Tbsp. sweet white miso paste
✔ 1 tsp. tamari or soy sauce
✔ 1 tsp. brown sugar
✔ 1 Tbsp. rice vinegar
✔ 200 gr. cooked rice
✔ 1 tsp. sesame seeds
✔ Nori, snipped (optional)

1.Toss the vegetables with 2 tsp. oil and cook on a griddle in batches, turning until tender and nicely striped. Lay out on a flat baking sheet.

2. Rub the tofu with 1 tsp. oil and griddle for 2 minutes on each side.

Add to the baking sheet.

3. Heat the grill. Mix the miso paste with the tamari, sugar and vinegar.

Brush over the vegetables and tofu and pop under the grill for 1-2 minutes, until golden.

4. Arrange on a plate and serve with a bowl of rice topped with sesame seeds and nori, if you like.


SAUTÉED SALMON FILLET WITH ASIAN PESTO AND ZUCCHINI NOODLES

For the pesto
✔ 6 sun-dried tomatoes
✔ 1 garlic clove, roughly chopped
✔ 5 Tbsp. chopped fresh coriander
✔ 2 Tbsp. chopped cashew nuts
✔ 2 Tbsp. sesame oil For the Zucchini Noodles
✔ 2 zucchini sliced into very thin strips boiled for 1 minute and then refreshed in cold water

For the salmon
✔ 1 small salmon fillet
✔ Salt and freshly ground black pepper
✔ 1 tsp. vegetable oil

1. For the pesto, place all of the pesto ingredients into a food processor and blend until smooth.

2. For the salmon, slice salmon lengthways into three pieces and season with salt and freshly ground black pepper. Heat the vegetable oil in a frying pan over a medium heat. Add the salmon pieces and fry for 2-3 minutes on each side, or until cooked through.

3. To serve, drizzle pesto over a plate.

Reheat the noodles by placing in boiling water for 10 seconds then drain.

Place on the plate and lay the salmon fillet on top.


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