WEDNESDAY, JULY 25: Mayonnaise, cheese, fried chicken — we all love them. But could you substitute just one or two of the Cup Match classic recipes this year to get on a better track health wise?
Argus offers an array of healthy takes on the classics. Baked chicken instead of fried chicken is still moist and full of flavour while mac ‘n’ cheese using a low fat cheddar or mozzerella will help to keep the pounds off. People with diabetes don’t have to miss out on the classics — just substituting a few of the ingredients can make a world of difference while keeping in line with island tradition.
Adding a salad rich in antioxidants and omega 3 to the table is just an added bonus.
For more recipes from the Argus Cook Book and healthy eating information, visit www.argus.bm and click on the ‘Wellness’ icon.
Mac and cheese (serves 4-5):
Choosing low-fat dairy and wholewheat pasta makes this an altogether healthier option.
- 2 tsp cornstarch
- pinch of nutmeg
- a couple of bay leaves
- 3 tsp mustard
- salt and pepper
- 2 1/2 cups of low fat milk
- 1 cup low fat cheddar
- 1 cup low fat mozzeralla
- 1 cup of whole wheat macaroni cooked for 5 minutes and drained
- 2 tbsp of tomato paste
Combine cornstarch, salt, mustard, nutmeg, bay leaves and pepper in a medium saucepan. Stir in milk until smooth, stirring constantly, bring to a boil over medium-high heat and boil for 1 minute. It’s very important that you stir constantly so as not to burn, do not skip this step. Remove from heat and add the tomato paste, the mozzarella, stir in the pasta. Turn into greased 2-quart casserole dish. Sprinkle with reserved cheese. Bake uncovered in 375 degree oven for 25 minutes or until hot and bubbly.
Tangy potato salad (serves 6):
Ditch the mayo and try this tangy version. Choose waxy potatoes for the best consistency.
- 4 large potatoes
- 1 minced garlic clove
- 1/4 cup olive oil
- 1/2 cup vinegar or lemon juice
- 1/4 cup water, chicken or vegetable stock
- 2 tsp. salt
- 1/4 tsp. pepper
- 2 tsp. mustard
- 1/4 c. Chopped dill
Wash unpeeled potatoes, then boil until tender. Cool slightly then peel and slice. Combine garlic with the oil and fry until light brown, carefully add the vinegar, water, or stock, salt, pepper, and mustard together in a large sauce pan. Heat to a boil. Remove from heat and add potatoes, parsley. Stir gently with a fork. Heat on low until warmed through.
Spinach, mandarin and walnut salad with light balsamic dressing (serves 6):
As a darkly-pigmented green leaf, spinach is rich in powerful antioxidants. Walnuts contain good omega 3 fats that support the nervous system, the action of insulin and anti-inflammatory pathways in the body. They are also rich in vitamin E, good for healthy skin and hair.
- 1 large box or bag spinach leaves
- 1 can/jar madarin orange segments in juice (not syrup)
- 1 cup walnuts, broken
- 1/4 red onion
- Newman’s Own light balsamic dressing – 1/2 to 1 tbsp per person
Drain the mandarins and then toss together with the spinach, walnuts, red onion and dressing. Great as a side to grilled chicken or fish. Dressing: $5.50 from Supermart.
Baked chicken (serves 4-5):
This recipe is tender, moist, packed with flavour and baked instead of fried
- 3 chicken breasts cut into pieces
- 2 eggs beaten
- salt and pepper
- 1/2 cup of flour
- 1 tsp paprika
- 1/2 tsp chopped garlic
- 1 tbsp mixed dried herbs
- 1 cup whole wheat breadcrumbs
- 2 tbsp olive oil
Toss the chicken in the flour with the salt, pepper and dried herbs, scramble the eggs with the paprika and garlic roll the chicken in the egg mix and the breadcrumbs. Place on a tray with baking paper on, drizzle the chicken with olive oil and bake at 350 degrees for 25-30 minutes until cooked.
Arugula, cranberry and pumpkin seed salad with honey mustard dressing (serves 6):
Like spinach, arugula is rich in antioxidants. The dried cranberries are nutrient rich and only sweetened with apple juice rather than sugar.
Pumpkin seeds add a source of good fat and protein.
The Waitrose honey mustard dressing contains half the fat (6g vs 12g) of other similar dressings.
- 1 large box arugula (e.g. Olivia’s brand)
- 2/3 packet Eden Organic (gently) roasted pumpkin seeds
- 1/2 packet Eden Organic dried cranberries
- Waitrose honey mustard dressing — 1/2 to 1 tbsp per person
Toss all the ingredients in the dressing and serve. Pumpkin seeds ($2.75), cranberries ($4) and dressing ($5.45) all from Supermart.
Peas n’ rice (serves 5):
This recipe uses brown rice as a healthier alternative. Try using low-sodium stock and soy sauce for heart health.
- 2 1/2 cups brown rice
- 3 cups boiling water with 2 bouillon cubes (beef, chicken or vegetable)
- 1 cup of black eyed peas
- 2 tbsp soya sauce
- 2 tsp ground thyme
- 3 tbsp olive oil
- 1 onion chopped
- black pepper and salt to taste
Boil 3 cups of water and dissolve 2 boiullon cubes.
In a pot add the olive oil, onions and fry slowly until a nice brown colour, then rice and boiling boiullon mixture.
Rinse beans and add to rice also add the thyme and soya sauce.
Cook rice with a tight fitting lid until most of the water is cooked out.
Turn out flame and add black pepper and salt.
Cover rice with tight lid again and cook until all liquid evaporates.