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
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.
