Ethnic Food, Recipe Modification, and Dining Out

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Ethnic Food, Recipe Modification, and Dining Out
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How to Modify a Recipe?

• Look at a recipe and ask yourself
• Is it healthy?
• Can any ingredients be left out?
• Can any ingredients be decreased?
• Can a substitute be used?

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Season Blending

• Seasoning Blend 1
• A low-sodium all-purpose seasoning for meats,
  vegetables and tomato-based foods
• 2 tablespoons dry mustard
• 2 tablespoons onion powder.
• 2 tablespoons paprika
• 2-3 teaspoons black or white pepper
• 2 teaspoons thyme
• 1/2 teaspoon ground basil
• Blend spices thoroughly.
• Store extra seasoning in a tightly covered glass
  bottle.
• Yield approximately 1/2 cup seasoning

• Seasoning Blend 2
• An all-purpose seasoning to pep up chicken,
  hamburger and tomato-based dishes
• 4 tablespoons onion powder
• 4 tablespoons parsley flakes, crushed
• 1 1/4 teaspoon garlic powder (optional)
• 2 tablespoons paprika
• 1 tablespoon ground basil
• Blend spices thoroughly. Store extra seasoning in
  a tightly covered glass bottle.
• Yield approximately 3/4 cup seasoning

Seasoning Blend 3 A low-sodium seasoning for
pasta sauces or Italian dishes 4 tablespoons
dried parsley, crushed 4 teaspoons dried minced
onion 1 teaspoon ground oregano 2 teaspoons dried
basil, crushed 1 teaspoon ground thyme or
marjoram 2 teaspoons celery seed 1/4 teaspoon
garlic powder 1/4 teaspoon black pepper Blend
spices thoroughly. Store extra seasoning in a
tightly covered glass bottle. Yield
approximately 1/2 cup seasoning
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• FLAVOR AND NUTRIENT ENHANCEMENT
• Increase fresh herbs and spices. Sage, oregano,
  thyme and rosemary are high in antioxidants and
  have antibacterial properties.
• Substitute low sodium broth/stock for regular
  broth/stock.
• Concentrate flavors through reduction (simmer
  until liquid is reduced).

• IDEAS FOR SPICES
• Red meats low sodium soy sauce, ginger, garlic
  and sherry.
• Pork sage, garlic, rosemary
• Chicken or fish lemon and basil (or tarragon)
• Potatoes chives, mint, poppy seeds, dill
• Cabbage caraway seeds, onions, apple, low sodium
  soy sauce
• Asparagus nutmeg, lemon juice, sesame seeds,
  balsamic vinegar
• Broccoli/ green beans lemon olive oil

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• Low-fat Condensed Soup Substitute
• 1 tablespoon butter or margarine
• 2 tablespoons flour
• 1 cup skim milk
• 1/4 teaspoon salt (optional)
• 1/4 cup chopped celery, sliced cooked mushrooms,
  or
• cooked chicken (optional)
• 1. Melt margarine. Stir in flour.
• 2. Add milk gradually.
• 3. Stir over low heat until thick
• 4. Add one or more of the optional ingredients,
  if
• desired.
• This recipe replaces one can of condensed soup.

• Sour Cream Substitute
• 1 cup low-fat cottage cheese
• 1 tablespoon fresh lemon juice
• 1. Combine cottage cheese and lemon juice.
• 2. Whirl in a blender or beat until smooth.
• This recipe makes one cup of sour cream
  substitute.

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Resources

• Colorado State University Ingredient
  Substitution Sheet
• http//www.ext.colostate.edu/pubs/foodnut/09329.ht
  ml
• University of Illinois Ingredient Substitution
  Baking
• http//urbanext.illinois.edu/thriftyliving/tl-baki
  ng.html

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Ethnic Food

• Mexican
• Spicy chicken
• Rice black beans
• Salsa or Picante
• Soft corn tortillas

• Chinese
• Steamed
• Jum (poached)
• Kow (roasted)
• Shu (barbecued)
• Steamed rice
• Dishes without MSG added

• Italian
• Red sauces
• Primavera (no cream)
• Piccata (lemon)
• Sun-dried tomatoes
• Crushed tomatoes
• Lightly sauteed
• Grilled

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• Thai Food
• -- Avoid bean thread, a vermicelli-like noodle
  that appears in many dishes not specifically
  listed as such and is high in carbohydrates.
• -- Anything listed on the menu as pad will almost
  certainly be a noodle dish.
• -- If you order curry, request one that doesn't
  contain potatoes.
• -- In general, stick to dishes that are quickly
  sauteed with lemongrass and/or basil, other
  aromatic Thai herbs and vegetables.
• Appetizers
• Broth-based soups- such as tom yam (Hot and sour
  soup)
• Fresh Basil Rolls- Basil leaves, rice noodles,
  lettuce, bean sprouts, shrimp, pork or tofu
  wrapped in steamed rice paper
• Satay- grilled meat or tofu served with peanut
  sauce, (Ask for the sauce on the side it gets
  most of its calories from fat.) Kanom Jeep
  -Steamed stuffed wonton
• Yam Salads
• Choose those without coconut milk or peanut sauce
  as the dressing,or those that contain fried meats
  or seafood. (Anything fried is going to add extra
  calories and fat.) Countless Thai salads are made
  with lime juice and rice vinegar.

• Indian Food
• Choose
• tandoori chicken or fish
• steamed rice
• raita sauce
• lentil soup
• naan bread
• lassi
• chicken tikka
• chicken vindaloo
• curried vegetables
• Avoid
• fried entrees
• dishes with "crispy" in the name
• coconut soup or dishes with coconut sauces
• masala
• chutney
• ghee
• pakora

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Dining Out

• Be sure to ask if the beans are refried and if
  they add lard. You want to have lard free beans.
• Chipotle offers black beans that are not refried
  and seasoned with cumin and garlic.
• Paulinas Mexican Grill
• 14845 Monarch BlvdVictorville, CA 92395ph
  760-955-2661

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Tips for Dining Out
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Pupusas Revueltas (Salvadoran-style Stuffed Masa
Cakes)
Yield 12 servings Serving size 2 pupusas
Calories 290 Total Fat 7 g Saturated Fat 3 g
Cholesterol 33 mg Sodium 223 mg Total Fiber 5
g Protein 14 g Carbohydrates 38 g Potassium
272 mg

• 1 pound ground chicken breast
• 1 tablespoon vegetable oil
• ½ small onion, finely diced
• 1 clove garlic, minced
• 1 medium green pepper, seeded and minced
• 1 small tomato, finely chopped
• ½ teaspoon salt
• 5 cups instant corn flour (masa harina)
• 6 cups water
• ½ pound low-fat mozzarella cheese, grated

• In a nonstick skillet over low heat, saute
  chicken in oil until chicken turns white.
  Constantly stir the chicken to make sure it is
  evenly cooked. Add onion, garlic, green pepper,
  tomato, and salt, and mix well. Cook until
  chicken mixture is cooked through (internal
  temperature, 165 F). Remove the skillet from the
  stove. Put the mixture in a bowl and cool in the
  refrigerator. While the chicken mixture is
  cooling, place the corn flour in a large mixing
  bowl and gradually stir in enough water to make a
  stiff tortilla-like dough. When the chicken
  mixture has cooled, mix in the cheese. Divide the
  dough into 24 portions. With your hands, roll the
  dough into balls. Press a hole in each ball with
  your thumb. Put about a tablespoon of the chicken
  mixture into the hole in each ball. Fold the
  dough over to completely enclose it. Press the
  ball out with your palms to form a disk. In a
  very hot iron skillet, cook the pupusas on each
  side until golden brown. Serve hot with Encurtido
  Salvadoreño.

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Mexican Pozole (Mexican Beef and Hominy Stew)

• 2 pounds lean beef (eye round roast), cubed
• 1 tablespoon olive oil
• 1 large onion, chopped
• 1 clove garlic, finely chopped
• ¼ teaspoon salt
• ? teaspoon pepper
• ¼ cup cilantro
• 1 can (15 ounces) stewed tomatoes
• 1/3 can (2 ounces) tomato paste
• 1 can (1 pound, 13 ounces) hominy

Yield 10 servings Serving size 1 cup Calories
253 Total Fat 10 g Saturated Fat 3 g
Cholesterol 52 mg Sodium 425 mg Total Fiber 4
g Protein 22 g Carbohydrates 19 g Potassium
485 mg

• In a large pot, heat oil. Saute beef. Add onion,
  garlic, salt, pepper, cilantro, and enough water
  to cover the meat. Cover pot and cook over low
  heat until meat is tender. Add tomatoes and
  tomato paste. Continue cooking for about 20
  minutes. Add hominy and continue cooking for
  another 15 minutes, stirring occasionally, over
  low heat. If too thick, add water for desired
  consistency.
• Variation Skinless, boneless chicken breasts may
  be used instead of beef cubes.

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Quinoa and Black Bean Salad

• ½ cup dry quinoa
• 1½ cups water
• 1½ tablespoons olive oil
• 3 tablespoons lime juice
• ¼ teaspoon cumin
• ¼ teaspoon ground coriander (dried cilantro
  seeds)
• 2 tablespoons cilantro, chopped
• 2 medium scallions, minced
• 1 can (15 ounces) black beans, rinsed and drained
  
• 2 cups tomato, chopped
• 1 medium red bell pepper, chopped
• 1 medium green bell pepper, chopped
• 2 fresh green chilis (or to taste), minced

Yield 6 servings Serving size 1 cup Calories
208 Total Fat 5 g Saturated Fat 1 g
Cholesterol 0 mg Sodium 284 mg Total Fiber 7 g
Protein 9 g Carbohydrates 34 g Potassium 619
mg

• Rinse the quinoa in cold water. Boil water in a
  saucepan, then add the quinoa. Return to boil,
  then simmer until the water is absorbed, 10 to 15
  minutes. Cool for 15 minutes. While quinoa is
  cooking, mix olive oil, lime juice, cumin,
  coriander, chopped cilantro, and scallions in a
  small bowl, and set aside. Combine chopped
  vegetables with the black beans in a large bowl,
  and set aside. Once quinoa has cooled, combine
  all ingredients and mix well. Cover and
  refrigerate until ready to serve.

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Brazilian Rice
Yield 8 servings Serving size ¾ cup Calories
137 Total Fat 6 g Saturated Fat 2 g
Cholesterol 6 mg Sodium 186 mg Total Fiber 3 g
Protein 10 g Carbohydrates 12 g Potassium 309
mg

• nonstick vegetable oil spray
• 2 12-ounce boxes of frozen spinach, thawed
• 1 cup cooked brown rice
• 2 tablespoons olive oil
• 1 cup liquid egg-white substitute
• ¾ cup shredded fat-free mozzarella cheese
• 1 cup fat-free milk
• ½ medium onion, chopped
• ½ tablespoon low-sodium Worcestershire sauce
• ¼ teaspoon dried marjoram
• ¼ teaspoon dried thyme
• ¼ teaspoon dried rosemary

• Preheat oven to 350 1. F.
• Spray a 2-quart baking dish with vegetable oil
  spray.
• Place thawed spinach in a colander and press to
  remove excess water.
• Place the spinach in a large mixing bowl and add
  remaining ingredients. Mix until combined.
  Transfer the mixture to the baking dish and place
  in the preheated oven. Bake for 30 minutes.
• Cut the casserole into eight squares and serve.
  This casserole can be prepared 1 day in advance
  and refrigerated.

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Grilled Vegetable Kabobs
Yield 8 servings Serving size 1 kabob
Calories 73 Total Fat 1 g Saturated Fat 0 g
Cholesterol 0 mg Sodium 107 mg Total Fiber 4 g
Protein 4 g Carbohydrates 4 g Potassium 515 mg

• 2 medium zucchini
• 2 medium yellow squash
• 2 red or green bell peppers, seeded
• 2 medium red onions
• 16 cherry tomatoes
• 8 ounces fresh mushrooms
• 2 medium ears sweet corn
• nonstick vegetable oil spray
• Sauce
• ½ cup balsamic vinegar
• 2 tablespoons mustard
• 3 cloves garlic, minced
• ¼ teaspoon thyme

• Rinse all the vegetables. Cut zucchini, squash,
  and bell peppers into 2-inch chunks. Cut red
  onions into wedges. Combine the cut vegetables
  with the tomatoes and mushrooms in a bowl. Cut
  the corn into 1-inch pieces and cook in boiling
  water for about 10 minutes. Add the cooked corn
  to the other vegetables. Mix the vinegar,
  mustard, garlic, and thyme for the sauce. Toss
  vegetables in the sauce and thread vegetables
  onto skewers. Before starting the grill, spray it
  with vegetable oil spray. Place the skewers on
  the grill over medium heat. Baste occasionally
  with extra sauce. Grill 20 minutes or until
  tender.
• You can cook the vegetables in foil instead of
  using skewers. Divide the vegetables in half and
  wrap them in foil. Grill for about 30 minutes or
  until tender.
• If you use wooden skewers, soak them in water for
  30 minutes before using.