Cooking Well: Multiple Sclerosis (15 page)

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Authors: Marie-Annick Courtier

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Cornish Hen with Olives

serves 4

ingredients

2 Cornish hens

1 tablespoon olive oil

3 large tomatoes (about 1 pound)

1 small onion, diced small (about 4 ounces)

3 garlic cloves, minced

6 ounces pitted green olives

¾ cup chicken stock (low-fat and low-sodium)

½ teaspoon Italian herbs

2 tablespoons fresh basil, minced

Salt and pepper to taste

½ cup brown rice

cooking instructions

Preheat the oven to 350 degrees F. Make a small X incision on the top and bottom of the tomatoes. Blanch the tomatoes for 20 seconds. Place in ice-cold water to stop the cooking process. Peel, seed, and dice the tomatoes.

Wash and pat dry the inside and outside of the Cornish hens. Place the hens in a baking pan, brush them with oil, and sprinkle with pepper. Add the onion, tomatoes, garlic, ¼ cup of stock, and mix in the herbs. Bake for an hour. When the vegetables get too dry during the cooking process, add more chicken stock.

Meanwhile, cook the rice according to package directions.

Remove the hens from the pan and set aside in a serving platter. Cover with aluminum foil to keep warm. Transfer the sauce to a saucepan. If the sauce is too dry, add more chicken stock. Add the olives, basil, and bring to a boil. Pour the sauce over the hens and serve immediately with the brown rice.

nutritional facts

Per Serving: 490 Cal (60% from Fat, 26% from Protein, 14% from Carb); 31 g Protein; 32 g Tot Fat; 8 g Sat Fat; 16 g Mono Fat; 17 g Carb; 3 g Fiber; 1 g Sugar; 81 mg Calcium; 4 mg Iron; 521 mg Sodium; 170 mg Cholesterol

Chicken Burgers with Lettuce Wraps

serves 2

ingredients

Four 4-ounce chicken burgers

4 garlic cloves, minced

4 tablespoons low-cal Caesar dressing

2 white anchovy fillet

16 lettuce leaves

4 tablespoons Parmesan Cheese

Canola oil

Salt and pepper to taste

Suggestion: Serve with
Eggplant Mediterranean

cooking instructions

In a food processor puree the anchovy fillet with the dressing. Add a little water to thin out. Lightly season the burgers and shape them to fit in the lettuce leaves. Do not allow the meat to touch the leaves. Heat 2 tablespoons of olive oil with the minced garlic. Remove once boiling and set aside. Preheat the grill on medium high heat. Don’t forget to grease the grill before adding the burgers. Cook them for 3 to 5 minutes on each side or until cooked through.

Meanwhile, carefully brush the garlic oil over the lettuce leaves.

Place two leaves on a plate, top with one burger, spread 1 Tbsp. Caesar dressing, sprinkle with cheese and fold a bit over the top. Top with 2 more leaves and tuck underneath to seal. Serve immediately with your favorite accompaniment. You may use toothpick to hold for presentation.

nutritional facts

Per Serving: 381 Cal (49% from Fat, 42% from Protein, 9% from Carb); 40 g Protein; 20 g Tot Fat; 4 g Sat Fat; 12 g Mono Fat; 9 g Carb; 1 g Fiber; 3 g Sugar; 135 mg Calcium; 2 mg Iron; 429 mg Sodium; 104 mg Cholesterol (4 ounces chicken burger)

Turkey Meatloaf with Tomato Sauce

serves 6

ingredients

1 teaspoon olive oil

1 small onion, minced (about 4 ounces)

1 celery stalk, minced (about 2 ounces)

2 garlic cloves, minced

1 pound ground buffalo meat

¾ pound ground chicken or turkey meat

3 ounces ground oats

1 large egg, beaten

3 ounces chicken stock (low-fat and low-sodium)

1 teaspoon salt

¼ teaspoon pepper

¼ teaspoon dry mustard

⅛ teaspoon dry sage

½ teaspoon dry Italian herbs

10 ounces diced tomato

For serving:
Your favorite tomato sauce (about 1 cup)

Suggestion: Serve with steamed vegetables such as broccoli and yellow squash
.

cooking instructions

Preheat the oven to 350°F. Heat the oil in a pan over high heat. Add the onion, celery, garlic, and cook for 2 minutes. Transfer to a mixing bowl and add the remaining ingredients. Mix well and place the meatloaf into a greased loaf pan. Bake the loaf for 1 hour to 1 ½ hour or until cooked through. Serve with your favorite tomato sauce.

If buffalo meat is not available, substitute with organic sirloin ground beef.

nutritional facts

Per Serving: 186 Cal (32% from Fat, 30% from Protein, 38% from Carb); 14 g Protein; 7 g Tot Fat; 2 g Sat Fat; 2 g Mono Fat; 18 g Carb; 2 g Fiber; 3 g Sugar; 50 mg Calcium; 2 mg Iron; 1123 mg Sodium; 69 mg Cholesterol

Turkey Breast with Italian Herbs

serves 8

ingredients

1 tablespoon olive oil

2 pounds turkey breast (with skin)

4 teaspoons Italian herbs

Bunch of fresh basil leaves

¼ cup chicken stock (low-fat and low-sodium)

Salt and pepper to taste

Great way to prepare your own turkey breast meat for salads, snacks, soups, etc… You can also vary the favoring by using different herbs. Sage is great and soothing
.

cooking instructions

Preheat the oven to 350° F. Mix 1 tablespoon of Italian herbs with a little pepper. Spread all over the turkey breast under its skin. Add as many basil leaves as you can fit under the skin without tearing the skin. Brush olive oil over the skin.

Place the turkey breast skin side up in a roasting pan. Pour ¼ cup of chicken stock in the pan, add the remaining Italian herbs, and bake for an hour or until a meat thermometer registers 180° F. Keep moistening with chicken stock. To keep the turkey breast moist, do not allow the pan to get dry. Transfer the turkey breast to a platter and let cool before slicing.

nutritional facts

Per Serving: 199 Cal (46% from Fat, 52% from Protein, 2% from Carb); 25 g Protein; 10 g Tot Fat; 2 g Sat Fat; 4 g Mono Fat; 1 g Carb; 0 g Fiber; 0 g Sugar; 26 mg Calcium; 2 mg Iron; 119 mg Sodium; 74 mg Cholesterol

Stuffed Peppers

serves 4

ingredients

1 teaspoon olive oil

4 large red bell peppers

1 small onion, diced (about 4 ounces)

1 garlic clove, minced

¾ pound ground turkey

1 cup cooked wild rice

3 tablespoons chopped parsley

2 pinches dry Italian herbs

¼ cup chicken stock (low-fat and low-sodium)

Salt and pepper

8 ounces tomato sauce

You may substitute any type of cooked rice in this recipe
.

cooking instructions

Wash the peppers, cut off their tops, and remove their seeds and pith. Parboil the peppers 2 minutes in salted water. Remove the peppers from the pan and invert to drain over paper towels.

Heat the oil in a pan over medium heat. Add the onion, garlic, meat, and sauté until lightly browned. Add the wild rice, parsley, Italian herbs, stock, salt, pepper, and bring to a boil. Taste and adjust the seasonings. Cool down. Stuff the mixture inside the peppers and add the pre-cut tops.

Preheat the oven to 350°F. Place the peppers tightly into a greased pan, add a little water, and bake for 30 minutes. Heat the tomato sauce and serve with the cooked stuffed peppers.

nutritional facts

Per Serving: 281 Cal (20% from Fat, 41% from Protein, 39% from Carb); 29 g Protein; 6 g Tot Fat; 2 g Sat Fat; 2 g Mono Fat; 28 g Carb; 5 g Fiber; 8 g Sugar; 67 mg Calcium; 3 mg Iron; 450 mg Sodium; 65 mg Cholesterol

Turkey Chili

serves 4

ingredients

1 teaspoon canola oil

1 large onion, diced (about 8 ounces)

1 medium green bell pepper; cored, seeded, and diced (about 6 ounces)

2 garlic cloves, minced

1 pound ground turkey

15 ounces canned diced tomatoes

2 ounces tomato paste

1 ¼ cup chicken stock (low-fat and low-sodium)

12 ounces cooked kidney beans or pinto beans

1 teaspoon dried thyme

1 teaspoon dried oregano

2 teaspoons ground cumin

2 tablespoons chili powder

¼ teaspoon cayenne pepper

Salt to taste

cooking instructions

Heat the oil in a deep pan over medium heat. Add the meat and brown slightly. Remove the excess fat rendered by the meat. Add the onion, pepper, garlic, and mix well. Stir in the tomatoes, tomato paste, stock, herbs, and spices. Bring to a boil and reduce heat. Simmer uncovered for 30 to 40 minutes. Stir occasionally and thicken longer, if necessary. Add the beans and bring to a simmer. Adjust seasoning and serve immediately.

nutritional facts

Per Serving: 350 Cal (16% from Fat, 41% from Protein, 43% from Carb); 37 g Protein; 6 g Tot Fat; 1 g Sat Fat; 1 g Mono Fat; 39 g Carb; 10 g Fiber; 5 g Sugar; 105 mg Calcium; 7 mg Iron; 646 mg Sodium; 74 mg Cholesterol

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