The following ten recipes are based on a cut down on sugar,
salt and fat – particular saturated fat. It will also be noted that the recipes
are formulated in such a manner as to encourage people to eat more complex
carbohydrates and less refined or processed foods, which also means less fat.
1. Parsley Soup
Ingredients: 1 cup coarsely chopped parsley; 1½ cups chicken
broth; 1 tbsp. margarine; 1 tbsp.
whole-wheat flour; 1 cup low-fat milk; ½ tsp.; salt and white pepper to taste.
Preparation: Bring parsley and chicken broth to boil in
saucepan. Lower heat and simmer covered for 7 minutes. Blend mixture in food
processor and add remaining ingredients and blend again. Return to saucepan and
simmer for 5 minutes. Makes 2-4 servings.
2. Five Minute Soup
Ingredients: 4 cups chicken broth; ½ cucumber peeled and thinly
sliced; 4 fresh mushrooms sliced; 2 cups shredded cabbage; 1 tomato cut into
cubes; ½
cup left-over lean meat or poultry and freshly ground black pepper to taste.
Preparation: Heat the chicken broth. Add vegetables and
meat. Bring to boil and simmer for 5 minutes. Season with the freshly ground
black pepper. Makes 6 servings.
3. Roast Chicken
Preheat oven to 392⁰F. Sprinkle a 1.5 kg chicken inside
with salt and pepper and rub with a peeled garlic clove. Dust the outside with
salt and pepper and rub a garlic clove thoroughly into the skin.
Squeeze the
juice of 1 lemon and rub the outside of the chicken. Truss and roast on a rack
for I hour. Allow chicken to rest for 5-10 minutes before carving. Makes 6 servings.
4. Meat Patties
Mix 500 g lean, minced beef with 1 tbsp. grated onion, 3
tbsp. toasted wheat germ and salt and pepper to taste. Form into 2.5 cm-thick
patties and grill for 4 minutes each side. Makes 4 servings.
5. Steamed Potatoes in Broth
Ingredients: 500 g unpeeled potatoes scrubbed and sliced; 2
tbsp. lemon juice; ¼ cup chicken broth; ¼ cup finely chopped parsley; ½
tsp. salt and freshly ground black pepper to taste.
Preparation: Steam the potatoes covered over 2.5 cm
simmering water for 15 minutes or until tender. Heat together the lemon juice,
broth, parsley, salt and pepper. Put steamed potatoes into a bowl, toss with
broth mixture and serve. Makes 4 servings.
6. Green Cabbage and Garlic Dish
Remove core and heavy stems from a small green cabbage and
shred it. Place in a heavy saucepan with 2 peeled garlic cloves, crushed; ¼
cup cider vinegar and 1 cup water. Cover and cook over low heat for 20 minutes
(it should be still crispy). Makes 4 servings.
7. Roasted Onions
Heat 1 tbsp. olive oil in a saucepan. When smoking hot add
500 g onions, peeled and cut into 2 cm slices. Do not stir, but let the onions
sizzle and roast undisturbed for 30 seconds. Now stir and keep roasting,
tossing and turning for 2 minutes, just until onions are translucent. Fold in 2
tbsp. chopped parsley. The onions should be crisp and sweet, not limp. Makes 4
servings.
8. Green Rice Dish
Place 2 cups long-grain brown rice with 4 cups water and ½
tsp. salt in a saucepan. Bring to boil, cover, and simmer for 45 minutes until
firm but not hard on the inside. Preheat oven to 320⁰F. Transfer rice to a
casserole dish and bake, covered for 30 minutes. Stir in ½
cup packed finely chopped fresh parsley. Makes 6 servings.
9. Warm Rice salad
Cover 1 cup brown rice with hot chicken broth and simmer
until the liquid is nearly absorbed (rice must be firm but not hard inside).
Add 1 cup of frozen peas and 1 tin of shredded tuna. Warm through and season
with fresh coriander and parsley. Makes 4 servings.
10. Peas and Lettuce Dish
Place 1½ cups freshly shelled peas, 1 small head of lettuce, cut
in quarters, ¼ cup light dry white wine, ¼ cup water and ¼
tsp. salt and pepper to taste in a saucepan. Bring to simmer and cook gently
for 10 minutes. Makes 4 servings.
