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Oriental Style Chicken

April 11, 2012 by Mangal Deshmukh

When its time for a Chinese’ Take-out’ dinner, there has to be a yummy alternative for anyone with allergies.  The oriental sauce in this recipe is delicious, easy to make and can be combined with chicken, beef, pork lamb,, veggies—whatever you have in your freezer.  Before the dinner order reaches your doorstep, you can have this tasty dish ready for the child who cannot have Chinese restaurant food.

Note  Wheat is usually used in the fermentation of soy sauce.  Gluten free soy sauce is available in some specialty stores, and can be used safely.  If soy itself is an issue, skip using it.  The sauce in this recipe tastes just as yummy without it.

 

oriental chicken

Ingredients

  • 1/2 pound boneless chicken, cut into one inch cubes
  • 1 large green pepper roughly cut into large pieces
  • 2/3 cup diced, canned pineapple.
  • 2 Tablespoons oil
  • 1 heaped teaspoon brown sugar
  • 1/2 teaspoon minced fresh garlic
  • 1/4 teaspoon coarsely ground black pepper
  • 1/4 teaspoon salt or to taste.

For the Oriental Sauce

  • 1/2 cup water
  • 3 Tablespoons rice vinegar
  • 1 1/2 Tablespoons brown sugar
  • 1/4 teaspoon cayenne pepper (red chilly powder), or to taste
  • 2 teaspoons Gluten Free soy sauce (optional)
  • 1 1/2 Tablespoons tomato ketchup
  • 1 Tablespoon cornstarch
  • 1 Tablespoon finely chopped fresh cilantro leaves
  • 1/2 teaspoon finely grated fresh ginger root (optional)

Method

To prepare chicken

  1. Rub salt and garlic onto chicken pieces, and set aside
  2. Heat oil in a heavy bottom skillet on low heat and stir in sugar till it caramelizes.
  3. Add chicken pieces and saute till coated.
  4. Drizzle a little water, cover and cook on medium heat, for about 5-7 minutes.
  5. Remove cover, add cut green pepper, and ground black pepper.
  6. Drizzle a little more water if chicken is too dry
  7. Cover and cook for 3 – 5 minutes or till chicken is cooked.
  8. Uncover, add diced pineapple and remove from heat

To prepare sauce.

  1. In a medium saucepan, combine all ingredients except chopped cilantro leaves and grated ginger.
  2. Place saucepan on stovetop, and using medium heat, keep stirring ingredients until sauce comes to a boil and thickens,
  3. Lower heat, and stir in chopped cilantro.
  4. Remove from heat.
  5. Place prepared chicken in serving bowl, and pour sauce over it.
  6. Garnish with grated fresh ginger root if desired.

Chef’s tip:  

Freeze leftovers to pull out when time is short.  Double the recipe and prepare for the whole family, as they will love it too!

Posted in Meat and Poultry | Tagged | Leave a Comment »

Chunky Potato Soup

April 3, 2012 by Mangal Deshmukh

Serve this soup with a salad of your choice, and you have a great meal!

Ingredients

  • 3 large red potatoes
  • 3 cups milk / soy milk / chicken or vegetable broth
  • 2 cups water
  • 1 small onion, finely chopped
  • 2 Tablespoons butter / olive oil
  • 2 level Tablespoons corn-starch
  • 1 cup shredded cheddar cheese / soy cheese
  • 1 cup cubed cooked ham
  • Ground black pepper and salt to taste
  • 1/2 teaspoon sugar

Method

  1. Peel potatoes and cut into 1 inch cubes
  2. In a large saucepan, bring water to a boil.
  3. Add potatoes and cook until tender.  Drain and reserve liquid.
  4. Set potatoes aside
  5. Melt butter / heat oil in saucepan over medium heat.
  6. Add onion and cook stirring frequently till onion is soft and translucent but not brown.
  7. Gently add in potatoes and reserved cooking liquid
  8. Add two and a half cups of milk/ soy milk / chicken or vegetable broth
  9. To remaining 1/2 cup milk / soy milk / broth, add corn-starch and mix well
  10. Add corn-starch mixture as soon as the potato-onion-liquid in saucepan comes to a boil, stirring all the time till soup thickens.
  11. Add sugar, cheese / soy cheese and ham.
  12. Simmer over low heat for about 10 minutes, stirring frequently.

 

Vegetarian variation– if soy cannot be used 

When soup is simmering, stir in 1/2 cup cooked quinoa for added nutrition, texture and taste.

Chef’s tip:

Use chicken / vegetable broth instead of soy milk, and add tofu cubes to soup

Posted in Soups, The Popular Potato | Tagged | Leave a Comment »

Salads Are Good For You

March 25, 2012 by Mangal Deshmukh

Salads and sides add variety to our meals.  they add color, texture and freshness to balance meats, pastas, rice and other entrees.

Salads stimulate the appetite and intensify the activities of salivary glands and gastric juices.  They are high in fiber and sweep the colon clean of post digestive debris.

For maximizing on nutrition choose–

  • Loose leaf lettuce such as Romaine and endive, which have more nutrition than the iceberg lettuce.
  • Buy dark green broccoli and deep orange carrots.
  • Buy veggies which are in season, or produce grown locally.  Vegetables and fruits which have travelled long distances and stored for more days tend to diminish in nutritional value.
  • Fresh, frozen veggies are also nutritionally good to use.
  • Avoid leaving cut fruit or vegetables outside or uncovered in the fridge for a long time, as this will destroy vitamins—a slice of cucumber can lose 1/3 of its Vitamin C in just one hour.
  • Wash salads and veggies thoroughly before cutting. A good portion of the water soluble vitamins, namely the B group vitamins and Vitamin C will get washed away along with some other nutrients if cut and then washed. 
  • Raw salads eaten just before a meal do not generally create flatulence as food contains some salt.  In the presence of salt, saliva breaks down the carbs in salads more effectively.

USDA dietary guidelines recommend 5-9 servings of fruits and vegetables for children over two.  Barely 15% have this quantity, while half the kids below twelve do not eat any fruit at all on a given day.

What to Avoid

Since we are dealing with multiple allergies, there are certain questionable ingredients that I stay away from–  aged cheeses and mushrooms are high in MSG , honey contains pollens of different kinds and could create a problem, and also sesame seeds which have been identified by the Ministry of Health, Govt. of Canada as a main allergenic food.

In any case, use utmost caution before using any new ingredient.

Posted in .Basics, Salads and Sides | Leave a Comment »

Veggie Tales

March 25, 2012 by Mangal Deshmukh

veggies

Roasting Vegetables

Roasting caramelizes vegetables, thus enhancing flavor while retaining crunchy textures.  Roasted veggies make excellent snacks or sides for children.  Well known nutritionist, Marion Nestle writes –”…one thirds of all vegetables consumed in the USA come from just three sources: French fries, potato chips and iceberg lettuce.”  Roasted veggies can take the prime spot for healthy and ‘yum’ food.

Roasting has to be just right, so that vegetables are cooked, but firm, not overcooked and squishy

Place them in a single layer on a roasting pan/ heavy bottom skillet or on a baking sheet when roasting in the oven.  Veggies should not be crowded together, or else they will steam up and lose their crispness.

Cut vegetables to the same size for uniform cooking.

Even though some of the water soluble vitamins, such as Vitamin C and the B group vitamins, are lost to some extent in the cooking process,the nutrients in food are better assimilated by the body when food is cooked.

Veggies can also be roasted on stove top using a heavy bottom pan / skillet

 

Broccoli

  • Preheat oven to 450 degrees F
  • Lightly spray/drizzle baking sheet with oil.
  • Cut broccoli into florets.  Trim spears by peeling the tough skin on the outside and toss them in.
  • Roast 10 minutes. Pull out oven rack a little and turn broccoli florets over with spatula.  Drizzle with olive oil.  Roast 6-7 minutes more.  Pierce stem with knife to check.

Delicious as Simply Broccoli!

 

Green Beans

  • 1 pound green beans , trimmed
  • Preheat oven to 450 degrees F
  • Snap off tips of beans at both ends and peel off any fibrous strands that come with it.
  • Place in single layer on lightly oiled baking sheet.
  • Drizzle with olive oil, salt and pepper.  Toss to coat
  • Roast for 5 minutes.  Stir, and roast for 5 minutes more.  If beans are too dry, throw in a quarter cup of water.
  • Remove from oven.  Squeeze a few drops of lemon / lime juice.
  • Sprinkle salt and pepper to taste.

Children love it dotted with a little butter.

For those with dairy allergy, serve with a light vinaigrette dressing.

 

Cauliflower

  • 1 medium head of cauliflower cut into florets
  • 1 pound unpeeled red potatoes, diced.
  • 2 Tablespoons butter/ olive oil
  • Salt and pepper to taste.
  • Preheat oven to 450 degrees F
  • Place florets and potatoes in single layer on a lightly greased baking sheet, and roast for 10 minutes. 
  • Stir, roast for 5 minutes more.  If still hard but caramelized, drizzle with 2-3 Tablespoons of water and cook for a further 3 minutes.
  • Remove from oven, cut up butter and toss onto hot cauliflower.  Sprinkle with salt and pepper.

 

Carrots

  • 1 pound baby carrots / 2 inch cut carrot spears
  • 1 Tablespoon olive oil
  • 1 Tablespoon melted butter / margarine with 1 Tablespoon maple syrup
  • Preheat oven to 450 degrees
  • Toss in baby carrots drizzled with olive oil and roast for 10 minutes.
  • Drizzle with butter and maple syrup dressing and roast for 5 minutes more.

Great accompaniment with meat and potatoes!

 

Carrots and Parsnips

These are good pan roasted

Ingredients

  • 3 medium carrots. washed, peeled and cut into 1/2 “ cubes.
  • 3 medium parsnips cut the same way
  • 2 Tablespoons butter / olive oil
  • 1/2 cup raisins

Method

  1. On medium heat, in a large skillet, melt butter / add olive oil and toss in carrots and parsnips.
  2. Sauté for a minute.  Cover and cook for 5 minutes.
  3. Add 1/4 cup water. lower heat.
  4. Cover and cook for 7-8 minutes more
  5. Add raisins to hot veggies.
  6. cover and set aside for a few minutes.

Serve warm.

 

Roasted Grapes

Make your servings even more tasty colorful and interesting by adding roasted fruit to complement the dish.

  • 2 cups red seedless grapes
  • 1 Tablespoon olive oil
  • Heat oven to 450 degrees.
  • Place grapes on baking sheet.  Drizzle oil to coat.  Bake 10-12 minutes or till color deepens and skins begin to split.

Serve with lightly roasted yellow peppers.  Bright colors will tempt young palates

Combine other roasted fruits with veggies.  Hard fruits like apples and pears roast well and are delicious caramelized.  Canned pineapples combine well with broccoli and red peppers.

 

Peaches

  • Preheat oven to 400 degrees F
  • Cut peaches into halves and remove stones.
  • Fill in half a teaspoon of brown sugar into each half and smear it into the fruit with the back of a spoon.
  • Place peach halves on a lightly oiled baking sheet, cut side facing down.
  • Bake 8-10 minutes, or till fruit is soft.
  • Serve warm roasted peaches with a meat entrée, or reserve, warm again and serve with ice cream for dessert

 

Roasted asparagus, grilled zucchini, squashes make healthy and tasty side dishes.

Enhance nutrition and appearance by topping with caramelized sunflower seeds, pumpkin seeds, chopped dates, raisins, roasted fruit, dried blueberries, cranberries—just think color, texture, combine and create your own veggie sides.  Then watch all the goodness go down with relish!

Posted in Salads and Sides | Tagged | Leave a Comment »

Easy Berry Crumble

March 10, 2012 by Mangal Deshmukh

easy berry crumble

My grandkids love this sweet and tart tasting assorted berries desert. Its so easy to put together, and so satisfying for the whole family.

Ingredients

  • 2 (16 ounce) packages frozen, unsweetened mixed berries, or 4 cups mixed fresh berries of your choice. (Try blue berries, raspberries, strawberries). Rinse fresh fruit well. Strawberries should be hulled and sliced.
  • 3/4 cup rolled oats, slightly pulsed and crushed
  • 1/4 cup rice flour
  • 1/4 cup cold butter or margarine, cut into small pieces,
  • 1/3 cup brown sugar
  • 1/4 cup granulated sugar
  • 2 teaspoons corn-starch
  • 1/2 teaspoon vanilla extract.

Method

  1. Preheat oven to 350 degrees F
  2. Place berries in an 8 inch square (or round) glass baking dish
  3. Stir in granulated sugar and corn-starch mixed in 2 Tablespoons water, pour onto berries and mix in
  4. Combine oats, rice flour, brown sugar and vanilla extract.
  5. Using fingers or two knives. cut butter into mixture and work it in until mixture resembles coarse breadcrumbs.
  6. Scatter. mixture over berries
  7. Bake about 40 minutes, or until the crumble topping is golden brown and fruit bubbles up around it.
  8. Transfer to a wire rack and allow Berry Crumble to cool for a few minutes.
  9. Serve warm with vanilla ice cream, if desired.

    Posted in Cakes, Cookies and Desserts | Tagged , | Leave a Comment »

    Cream of Rice Lemon Tea Cake

    March 5, 2012 by Mangal Deshmukh

     

    lemon cake

     

     

    Whoever thought that cream of rice could be so versatile?  This tasty cake is a good afternoon snack, and is easy to pack with school lunch or carry while traveling.

    Ingredients

    • 1 cup Cream of Rice
    • 1 cup yogurt / pureed soft silken tofu or tofutti
    • 1 cup sugar,
    • 4 Tablespoons butter / margarine (melted)
    • 2 Tablespoons lemon juice
    • 1 teaspoon grated lemon zest (add a little more if you like)
    • Egg Replacer prepared to equal one egg
    • 3/4 teaspoon baking soda,
    • 1 Tablespoon warm milk / soy milk
    • 1/3 teaspoon xanthan gum
    • 1/2 teaspoon vanilla
    • A few drops of yellow food color
    • Pinch of salt

    Method

    1. In a large bowl, combine cream of rice, yogurt, sugar, melted butter, egg replacer and a pinch of salt.
    2. Add lemon juice, zest and xanthan gum, food color, and mix well, using a large spoon / spatula.
    3. Cover and keep aside for about 2 hours.
    4. Preheat over to 350 degrees F.
    5. When oven is ready, mix warm milk into baking soda, add to prepared cake mixture and whisk vigorously.
    6. Pour batter into an 8” (2 pound) loaf pan.
    7. Place in oven and bake for 50 minutes or till knife comes out clean.

    Posted in Cakes, Cookies and Desserts | Tagged , | Leave a Comment »

    Turkey Meatballs with Cranberry Sauce

    February 29, 2012 by Mangal Deshmukh

    This is a great family dish.  Even if non allergic people want to have it with egg noodles,  rice noodles will be an ideal accompaniment for anyone with allergies.  Whichever way, the whole family can eat together, as the turkey meatballs are safe to have and are delicious.

    Ingredients 

    • 1 pound ground turkey
    • 1 1/2 cups coarsely crushed cornflakes.  (Place cornflakes in a plastic bag, and roll a rolling pin over it)
    • 1/2 cup applesauce
    • 2 Tablespoons finely cut fresh parsley leaves
    • 1/2 teaspoon minced fresh garlic
    • 1/4 teaspoons dried sage
    • 2 level Tablespoons corn-starch.
    • Salt to taste.
    • 1 1/2 cups cranberries
    • 3/4 cup water
    • 1/3 cup brown sugar
    • 1/4 teaspoon cayenne pepper.

    Method

    1. Preheat oven to 425 degrees F.
    2. Line jelly roll pan with foil.  Grease foil with a small quantity of oil, or use a cooking spray.
    3. In a large bowl,combine ground turkey, cornflake crumbs, applesauce, salt, corn-starch, garlic, parsley and sage.  Mix well.
    4. With hands, shape mixture into approx. 16 balls
    5. Place meatballs about an inch apart, in prepared pan.
    6. Roast meatballs 20 minutes, or until they lose their pink color throughout.
    7. In a medium saucepan, combine cranberries, water, sugar and cayenne pepper.
    8. Bring to a boil over medium heat,
    9. Cook 5-7 minutes, stirring occasionally, until mixture thickens slightly.
    10. Remove from heat.

    To serve, place prepared noodles on individual plates.  Top with meatballs and cranberry sauce.

    Posted in Meat and Poultry | Tagged | Leave a Comment »

    Lamb Stew With Quinoa

    February 25, 2012 by Mangal Deshmukh

    lamb quinoa

    This dish has an exotic middle Eastern flavor and is great served with quinoa, the ‘super’ grain. It is a one dish meal with lots of nutrition and flavor.

    Ingredients for 4 Servings

    • 1 1/2 cups quinoa, washed and drained
    • 1 pound lean, boneless lamb cut into 1inch cubes
    • 2 large carrots, sliced diagonally into 1/2 inch thick slices
    • 2 zucchinis cut into 1 inch chunks
    • 2 turnips or potatoes cut into 1 inch cubes
    • 1 large onion cut roughly into chunks
    • 1/4 cup golden raisins
    • 3 Tablespoons olive oil
    • 2 Tablespoons washed and chopped fresh cilantro leaves
    • 1 teaspoon curry powder (optional– check ingredients carefully for allergy issues.)
    • 1 teaspoon paprika
    • 1 teaspoon minced fresh, garlic
    • 1 teaspoon ground cumin
    • 1 teaspoon grated fresh ginger.
    • Salt to taste.

    Method

    1. In a large saucepan, heat oil on medium heat
    2. Add onions and sauté for a minute.
    3. Add lamb and stir fry till meat is browned.
    4. Add garlic and ginger and stir for another minute.
    5. Stir in cumin and paprika
    6. Add 1 cup water, cover and cook for 15 minutes.
    7. Add carrots, turnips and potatoes.
    8. Add 1/2 cup water, bring to a boil and let simmer, covered, for 10 minutes on medium heat.
    9. Remove lid and check in between to make sure that water is sufficient (add more if required).
    10. Add zucchini and raisins and continue to simmer for 10 minutes more or until lamb and vegetables are cooked.
    11. Add salt, curry powder and fresh cilantro leaves.
    12. If there is more liquid, and you would like to thicken the stew, mix a little corn-starch in cold water and add to the stew, stirring all the time, till sauce thickens.

          To Prepare Quinoa

    1. Gently wash and rinse quinoa in water and pour through a fine strainer.
    2. Repeat process two or three times.
    3. Heat 3 cups water.
    4. Add 1/4 teaspoon salt.
    5. Slowly pour the rinsed quinoa into the water.
    6. Cook uncovered on low heat till most of the water is absorbed.
    7. Cover and cook for a few more minutes, till quinoa grains are fluffy.

         To Serve

    • Pile some quinoa onto a serving platter and make a well in the center.
    • Arrange the stew in the center.

    Posted in Meat and Poultry | Tagged | Leave a Comment »

    Sugar Cookies

    February 25, 2012 by Mangal Deshmukh

    These are all time favorites and good for snack time to give that extra bit of energy.

    mangal blog pictures 026

    Ingredients

    • 2 cups “Grandma’s Gluten-Free Flour”mix
    • 1/2 cup butter / soy free margarine, softened
    • 1/2 cup vegetable oil
    • 1/2 cup granulated sugar
    • 1/2 cup confectioner’s sugar
    • 1/2 cup plus two Tablespoons granulated sugar
    • Egg Replacer prepared to equal one egg (as per package directions)
    • 1/2 teaspoon baking soda
    • 1 teaspoon vanilla extract

    Method.

    1. Preheat oven to 350 degrees F
    2. In a bowl, sift together flour and baking soda.
    3. In a large bowl, beat butter using a mixer and add prepared Egg Replacer.
    4. Gradually add both the confectioner’s sugar, then the granulated sugar.
    5. Beat in oil and vanilla.
    6. Slowly fold in the flour with a large spoon or spatula, then mix well using the mixer.
    7. Shape dough into 3/4 inch balls and roll each ball into the extra 2 Tablespoons of sugar placed in a saucer. You can color granulated sugar with food color of your choice, or use colored sugar crystals.
    8. Place balls 2” apart on large ungreased cookie sheet or parchment paper.
    9. Flatten each ball into one and a half inch rounds.
    10. Using any cooking tool lightly press and form a pattern on each cookie. You can use the mixing ends of mixer blades.
    11. Bake cookies 10-11 minutes or until edges are slightly golden.  Transfer to wire rack to cool.

    Posted in Cakes, Cookies and Desserts | Tagged | 2 Comments »

    Tasty Quinoa Cucumber Salad

    February 25, 2012 by Mangal Deshmukh

    Quinoa is an excellent substitute for couscous in any recipe, and is, of course, more nutritious.

    Quinoa should be rinsed in a fine mesh strainer.  It has a slightly bitter coating which is removed by washing and rinsing.

    Ingredients

    • 1/2 cup quinoa grain
    • 2 cups peeled, seeded, diced cucumbers
    • 1 red bell pepper, chopped
    • 1/4 cup finely sliced green onions -white part only
    • 1/4 cup ( or more) vinaigrette dressing of your choice.

    Method

    1. Place quinoa grain in a fine sieve.  Wash carefully under slow flowing water, rubbing the grain gently as you wash.  Drain water.  Repeat process 3 times.
    2. Heat 1 cup water in a medium pot.  Add rinsed, drained quinoa to hot water.
    3. Add a pinch of salt.
    4. Simmer uncovered over low heat till most of the water has been absorbed,
    5. Stir and check if you need a little more liquid for the grain to soften and cook well.
    6. Add extra water if required, cover and cook on low heat for a few more minutes.
    7. Remove from heat and keep covered for 5 minutes or so.
    8. Uncover and spread cooked quinoa on a flat dish.  Let it cool.
    9. In a bowl, combine cooked quinoa with cucumber, bell pepper and green onion.
    10. Pour dressing and gently stir it in.

    Fact File

    The National Academy of Science describes quinoa as “the most nearly perfect source of protein from the vegetable kingdom”.

    Ancient Incas revered it and called it the “mother grain”. It has nine essential amino acids and can be called a complete protein.

    For more on quinoa, check the write up on “Grandma’s Gluten Free Flour Mix” in the Cakes, Cookies and Desserts category.

    Red peppers are a great source of Vitamin C. Peppers of all colors are rich in carotenoids and antioxidants.

    They make meals more colorful and help us follow one good criterion that a balanced meal must have—as many colors of the spectrum as possible.

    Every color in food yields different kinds of antioxidants / phytochemicals.

    Posted in Salads and Sides | 1 Comment »

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