Ethnic Food, Recipe Modification, and Dining Out

1. Ethnic Food, Recipe Modification, and Dining Out

2. 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?

4. 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 Season Blending 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

7. 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

8. 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.

9. Resources • Colorado State University: Ingredient Substitution Sheet • http://www.ext.colostate.edu/pubs/foodnut/09329.html • University of Illinois: Ingredient Substitution Baking • http://urbanext.illinois.edu/thriftyliving/tl-baking.html

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

11. 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 it’s 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 korma samosas poori bread

12. 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. • Paulina’s Mexican Grill • 14845 Monarch BlvdVictorville, CA 92395ph: 760-955-2661

13. Tips for Dining Out

15. 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. 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

16. 2 pounds lean beef (eye round roast), cubed 1 tablespoon olive oil 1 large onion, chopped 1 clove garlic, finely chopped ¼ teaspoon salt ⅛ 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 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. Mexican Pozole (Mexican Beef and Hominy Stew) 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

17. 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 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. Quinoa and Black Bean Salad • 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

18. 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. 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

19. 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. 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