THE
LEBANESE KITCHEN QUICK & HEALTHY RECIPES
Monique Bassila Zaarour
Ethmc Cooking
$26.95 (In Canada, $34.50)
THE
LEBANESE KITCHEN QUICK & HEALTHY RECIPES
T
hOS prac"cal and comprehens;ve
cookbook opens up a worl d of de lightful dishes and p rovides numerous, Inspinng Ideas for healthy eating. Monique 8assila Zaarour brings three great gifts to her Lebanese Kitchen from her Lebanese heritage, an intimate knowledge of one of the world's g reat cuis ines; from her train ing as a nutri tionist, scientifIC underst anding of the health bene fits of food; and from her li fe as a working mo ther, emi nently practica l tipS. She will whip your cupboards Into shape with her advice about advance preparation and her arsena l of tips on how to defend your kitchen from fast food culture. She org anizes. she Inspires. W it h this book, yo u t oo can m ake healthy delicious meals such as fortifYing chicken and cOriander, lentil soup, moussaka , stuffed zucchini-without spending hours In the kitchen. • Beautiful photography and design • Detailed, easy-t a-follow recipes • Comprehensive nutritional information • Useful tipS and variations
ISBN ' -56656-642-8 ISBN n 978-'-56656-642-'
THE
LEBANESE KITCHEN QUICK & HEALTHY RECIPES
Monique Bassila Zaarour
An imprint oflnl crlin k Publishing Gro up. Inc.
Non hamplOl1, Massachuscn s
I dedlcale this book 10 all the women in my family starting with my dear mother Antoinerte and to all my sisters: Denise. Hilda, Claude, Nathalie. and espeCially
Nadme; endlllg with my adorable daughter Marja who completed the JOY of my
existence. Thank you all for being Stich an important part of my Ide Many thanks to: Christine Amm, Habib Malek, Ghaleb Solh and Sabine Taoukjial1. Fnsl published in 2007 by INTERLINK BOOKS An Imprrnt of Interlink Publishing Group, Inc. 46 Crosby Street. Northampton, MA 01060 www.inl erlinkbooks.co m Copyright © Monique Bassila Zaalour 2007 Photography copyrigh t (C Reine Mahlouz 2007 Author photograph copyright © Colette Tabet 2007 All fights rcscrved No part o f this publication may be reproduced, stored in a retrieval system or transmitted, in
(hanical, photocopying, recording or otherwise without the prior wntten permiSSion of the publisher. 15BN 1·56656 642 8 (hardback) ISBN 13 978-1-56656 647 1 Printed and bound in China To requ~t our comple te 40-page full-color catalog. please call us toll free at 1-800-238-lINK, visrt our website at www.interlinkbooks.com Interlink Publishing 46 Crosby Street, Northampton, MA 01060 c-IT1
Ot
write to
Introduction I am a Canadian registered dietitian with Lebanese roots. I used my knowledge of nutrition and my cultural background to uncover the nutritional value of Lebanese cuisine and appreciate I t s adequacy.
Lebanese dishes, if cooked in a healthy way. comply with the requirements and guide l ines of healthy eating. They are rich in vegetables. legumes, and fibers, moderate in meat and chicken. Being a working mother myself, I am often asked how I find the time to prepare the food without resorting to commercial fast· food solutions. The secret is very simple: it starts with believing in the importance of healthy coc ki ng, and refusing. as a mother, to fall prey to the fast-food industry_ I am very welt aware of the Importance of healthy food and the fact that people, especially children, are not Just gettmg heaVier, they are getting heavier fast. In the United States, for instance, where child obesity is emerging as a major problem, the percentage of chi ld ren who are overweight has doubled in the last 20 years
The lebanese Kitchen contains 65 quick recipes with comprehensive indications of every recipe's nutritional information· calories, cholesterol, fat, carbohydrates, proteins, fibers, vitamins, minerals, and phytochemicals. This book is Intended for the entire family. It is also suitable for people who suffer from high cholesterol or other health problems such as heart disease, blood pressure and diabetes. The book begins In a use r-friendly way with a section on the prior preparation of necessary Ingredients in order to ease the daily task of cooking
It is then divided into four chapters: Soups & Salads,
Vegetarian, Beef Platters, and Chicken & Fish. Read the recipe notes and tips, which will make cook ing the highlight of the day. What I am hoping to provide in this book is a much-needed guide to organize your kitchen, as well as an approach to sensible, enjoyable, and healthy Lebanese cooking at home that will not take more than half an hour to prepare. Efficient, nutritious, heal thy and delicious meals are the goal of this book. Isn't this every cook's dream?
Measurements
quart ""' 4 cups cup
=
8 ounces
t a blespoon = 1/2 fluid ounce Note: The quantities of salt In the recipes are moderate an d can be modified acco rdi n g to taste. Prep a ration T ime Is the time required to p repare t he Ingredients. It does not Include p rior prepara ti on or coo k ing l i me. Cook i ng T i me Is t he tlrne requ i red fo r the dish t o be cooked Soak in g Time Is the Illlle needed to soak a specifi c Ing redient In wdter or 10 marinate It In a certain sauce .
Con t ents Prior Preparation
Soups & Salads Veqetar
,.,
n
Beef Platters h ... Ie ,",
7
r
9
N u tntio nal Information
"6
Glossa ry
134
Time Ta bl e an d N utrit io na l Values
13.
Index
138
W here to Find Ingredients
140
Prior Preparation In th is chapter there are 7 basic recipes, which I advise you to prepare and freeze once every month or as needed. The whole idea of this cookbook is based on this chapter because having these ingredients on hand will speed up and ease the process of daily cooking . After completion of each recipe, you should: • Divide the food and place it in special bags or containers for the freezer. • Press the containers or bags well to get rid of all ai r inside.
• Tag the containers or bags with their contents and the date when placed in the freezer. • Place the new foods at the back and the p reviously prepared ones at the front of the freezer. • Defrost the food in the fridge 24 hours before cooking, or immediate ly in the microwave, or under cold running water. • Avoid defrosting in hot water o r outside the f r idge, which could cause the growth of bacteria and migh t , in some cases, result in food poisoning .
I.- "- ~ - --:..;.:
( OOKE[ Cl JBE[ [ EF IN GREDIENTS
PREPARATION
1 serving
In a nonst ick pan, cook cubed beef ove r
1/2 pound lean beef, cut into 3/4- inch cubes , c up water
1 pinch salt p inch allspice pinch cinnamon 112 Bouquet (see below )
8 se rvings
4 pounds lean beef, cut into 3/4- inch cubes
medium heat Stir constantly for 10 minutes
or until lightly browned Add wate r and bring to a bO il, shm surface of water with slotted spoon. Add seasonings. W rap contents o f Bouquet in cheesecloth
and tie closed, then add to mear. Cover pan and cook ove r low heat for 20 minutes.
Remove Bouquet and keep the cubed beef and its broth for later use.
5 cups water teaspoon salt teaspoon allspice teaspoon cinnamon Bouque t :
2 cinnamon sticks 4 cardamom seeds
2 bay leaves , medium onion , quartered
1 '2 small lemon
8
Tip: PI!!_ Ire B servinqs lid dlvld€ tl em 11'10 Fqu-l)
f
f),Ht lJ
II"
r ..md I,lfl j .(rJlrec
Ire ze lor I. n,nlh
24 'leur bet re USF
2
T hey
UfJ 01 hf()th
I,
r
I !\E!r
Jrlbekf l ,1Il'If
Defrost the t ef in Ih Irld9P. I rrrd:ledoatpfy IJ the
T'll( IO~ ave or uf,del cold rlllln,nq Wlt
( 'OOK~l, GPOL NO BEEF INGREDIENTS serving 5 1/ 4 o un ces lean ground beef 1/2 on ion , finely chopped
1 pinch a llspice 1 pin c h cin nam on 1 pinc h salt
PR EPA RAT ION In a nonstick pan, cook ground beef over
medium heat, stirring constantly uSing a flat wooden spoon until lightly browned Make sure the bee f doesn't stick t ogether
Add onions and seasonings.
Stir
for 15 more
minutes or until a ll water evaporates.
14 servings
4 6 1 1 2
pounds lean ground beef onions, fine ly chopped
Tip: Prepare 14 ,f.H'lngS dnd dVIJ,_ theTl Into qu , ~al
P'lt them
ilL
a lU fl I!>UIn
f
d.
l
Cl95, ( r
ltd I
teaspoon allspice teaspoon cinnamon
m t h Ire "ler fer lat{:'r U5e In ,eVUJ reCIf-
teaspoons salt
yl' ,nd beef In the frld'Je 24 he,urs bel< Ie us~
Cjfl
be ker- t
III
the freele,
I rnme::ll~)tely 1/1 the n
f.A
2r
}I,ths
'I
rhe~
D·'lr, t !h
f '-W ve.or urlder C
, IImnlny
IN I.:r
y(
J
ltl U~to-
2 serving:.
I(>;tl ~d o f luha n leat n
several re rpe:.
9
U\Nl C f'l J[ G!, L( INGREDIENTS
I
PREPA RAT IO N
Chop cilan tr o us ing a food processor or
1 serving
by hand.
1/2 bunch ci lantro
Crush ga rli c with sal t usi n g a food processor
5 garl ic cloves 1 pin c h salt
or by hand. In a nonst ick pan, st ir garlic and cilantro co nt inuously over low heat for 15 minutes o r
20 servings
10 bunches c ilantro 10 garlic bu lbs 1 tab lesp o on salt
10
un t il ten d er
Tip; Pr p I
TI
19
)l liJt r
se mqs
I,d d ,d, tl
l'
1,1
rec,p oil
I.:
k pt
II
Ir
lor
II
CRI
IS~
EO GARLIC
INGRED IEN TS
PREPARAT ION
10 ga rl ic bu lbs o r as needed
Pee l garlic and crush Into a paste using a
food processor or by hand_
Tip : C1U h 1! 'Ol I: l JlI,s d I" Id. the eq a Place lr"1n ed. _,(. fe, ater In "'ral re If olar d, tI e In _zel If g':lIl =: h .. n g-e n 1
se
E. . ery ) TI
y
ny :ru~
In
srJ./ltl,
ed 10\
be ke 1 In the
I~
I dU t~
spoon
"eue f
~
nIh
11
I ~' INGREDIENTS
serving cup dried legumes of your choice
Water as needed
5 servings
PREPARATIO N Soak legumes in water for 12 hours (skip this
step If using lentils). Dram well and put in a stockpot Cover with wa ter. Bring to a bod Cook over low heat for 1 hour (or 30 minutes in a pressure cooker). Allow to cool
5 cups dried legumes of your choice
Water as needed
Tip: PI
,
~' I th
In
20
In
,2
t
j.
,
"" 'I
.,' el f,
o
,e
In rl
·1 k,
I thi 'I
"T
,
m
the fr. ez r
,
Y .:m be k
I, 9
I, IE'
tHl\hefr
24 h
.I
,
UI
l
r Ie r
n I'
e .s
12
I
,b
f,
'8 U
II
n
I'tng
2'.t.
C Ip
drained oeb d
-
TOASTEC PINE NUTS INGREDIENTS
PREPARATI O N Put pine nuts on a nonstick baking sheet
Pine nuts, 1 to 8 cups (as needed)
In
a
preheated oven {47S"j for 20 minutes_ Shake every 5 minutes for even toasting
Tip: Pff' p are 8 up s pme ruts and p ut ,n I I e frt'ez f(' 1 later
'e In
The pine nuts
vE' ral I e :pe
nf
kept
In
the freez r f. r 5 m<- nIt .
BOILED CHICKEN AND BROTH INGREDIENTS
PR EPA RATIO N
1 serv ing
Put chicken and water in a stockpot
1 pound chicken breast
Bring to a boil. Skim surface of wa t er w ith a slotted spoon.
1 quart water or as needed 1/2 Bouquet (p.8J
1 pin ch salt pinch allspice pinch cinnamon
pinch white pepper 4 servings 4 pounds chicken breast 4 quarts water or as needed
Bouquet (p.B) teaspoon salt teaspoon allspice teaspoon cinnamon teaspoon white pepper
Wrap and l ie contents of Bouquet
In
cheesecloth, then add to chicken with seasonings Cook for 1 hour over low heat Remove Bouque t and keep the chicken and its broth for later use.
Tip: Prt p drt' 4 e rvmgs a nd d l'vldt' d11' h ·n and bl ' th ,er r te!y Int, equ ! I )« rts fm I" t er u' In ev r,,! rtolpe They an be kept In th .. freeLer lor 1 rl nth Defrost in the fr idge 24 ht'ln s bd. re u':> e, lI'm e d! 3tely n P le mICrowave or under cold rur If)~l wdt er
13
Soups & Saiaos
•
\
Lebanese soups and salads are considered highly nutritious, simple to prepare and easy to digest. They are nch in vegetables and legumes. Vegetables, especially the darker ones, are considered a very important source of vitamins, minerals, and phytochemicals
They are low in calories, fat free,
cholesterol free, and rich in fiber. Vegetables, In general, lower the risk of obesity, heart disease, and cancer. The nutritional content of vegetables decreases gradually with time after harvest. Therefore, It IS best to consume the freshest possible vegetables. Frozen or canned vegetables are preserved fresh withlll 24 hours of harvest, while they are still at their peak of nutritional content. However, canned vegetables, as a result of preservation in water, lose some of their nutritional elements, especially water-soluble vitamins. Frozen vegetables, on the other hand, keep most of their nutnents and they regain their original texture, flavor, and color after cooking. Vegetables, regardless of their source, are best cooked In a sma l l amount of water and over high heat in a covered conta iner. For qUick and easy cooking, use canned tomatoes with their liquid and frozen vegetables For more information on the nutritional value of legumes, see page 39.
TABBOULEH serves 5
preparation time 3 0 min
INGREDIENTS
PR EPA RAT ION
1 small onion, finely chopped 1 teaspoon salt 1/ 2 teaspoon allspice 1/ 2 teaspoon sumac
M IX
3 bunches parsley leaves, finely chopped
salt, allspice, and sumac, then rub
onions In the mi xture. coating them
thoroughly,
Add remaining vegetables and mix Add bulgur; mix again.
5 small tomatoes, finely diced
2 ribs mint leaves, finely chopped 2 tablespoons fine bulgur, rinsed and
Add lemon juice and olive od. Mix gently until evenly distributed
drained
Serve cold. 5 tablespoons lemon juice 5 tablespoons ol ive oil
16
NUTRITIONAL VALUE PER SERVING Energy (Cal) Cholesterol (mg)
200
a
Fat (9)
13
Carbohydrate (g)
18
Pro t em (g)
4
Fiber (g)
6
Rich in fi ber and vitamin C. Conlains carotenoids (pp.12b-133)
FATTOUSr serves 5
r'reparatlon time 2 5 min
INGREDIENTS large onion, thinly sliced
tab lespoon sumac 2 large tomatoes, diced 4 cucumbers, diced 1/ 4 bunch mint leaves, chopped 1/2 bunch parsley leaves 1 bunch watercress leaves 10 lettuce leaves, shredded 5 radishes, sliced in rounds 1 med ium loaf pita bread, toasted
PREPARATION Rub on i ons
In
sumac, coating them
thoroughly.
Add vegetables gradually and mix we ll Cut bread into small squares Mix half of the bread with vegetables. In a separate bowl, mix dressing ingred tents.
Add to vegetables and mix gently until evenly distributed.
Serve cold Dress ing 2 garl ic cloves, crushed
teaspoon salt 3 tablespoons red -wine or grape vinegar 5 tablespoons olive oil
18
Garnish with remaining bread.
NUTRITIO NA L VALUE PER SE:RVING EJier9Y (Cal) Ct,ole'>tercl (mg)
225
0
Fat (9)
14
Caroot'ydrate (9)
21
PrOtt'''' (9)
4
F ,b(:r (9)
3
Rich in fo late. unsaturated fat, and vi tamin C (I 'P 126 133)
NUTRITIONAL VALUE PER SERVING Energy (Cal) Cholesterol (mg)
20
190 0
Fat (g)
14
Carbohydrate (g)
14
Protein (g)
2
Fiber (g)
2
Rich in fiber and vitamin C (pp.12fr-133)
EGGPLANT SALAD 5efVe~ 4
pfe~arat """ lime 15 mlr>
cool
INGREDIENTS
PR EPA RATIO N
1 large eggplant
Peel eggplant, w rap it wi t h plastic wrap.
1 small onion, finely chopped
Cook
2 medium tomatoes, fine ly diced
Unwrap eggplant and cut Into small cubes.
In
microwave for 6 minutes
M ,x with onions and tomatoes_ Dressing 1 garlic clove, crushed
In a separa te bow l, mi x garlic with mus t ard
1 teaspoon yellow mustard
Add remaining ingredients and mi x again
1/ 2 teaspoon salt
Add to vegetables and mi x gently u n t,1
1 pinch white pepper 1 teaspoon dried mint
evenly distributed
2 tablespoons red -wine or grape vinegar 2 tablespoons lemon juice 4 tablespoons olive oil
Serve cold
21
r
(
se rVE S 5
~,rei?aration
time 5 min
INGRED IENTS
l / I~ coo king tlPl€' 15
(
;\
[
Irln
PREPARAT IO N
2 pounds frozen green beans
In a large saucepan, cook green beans In
2 cups wa t er
water over medium heat until tender. Drain and put In serving bowl
Dr essi n g
2 garlic cloves, crushed 1 teaspoon salt 4 tablespoons lemon juice
MIX dressing Ingredients In a smilll bowl
Pour over green beans and mix untd evenly distributed
5 tablespoons o l ive oil Serve hOI or cold.
"
NUTRIT IONAL VALUE PER SERVING Energy (Cal) Cholesterol (mg) Fat (9) Carbohydrate (g)
210 0
" 11
Protem (9)
4
F1ber (9)
7
Rich in fiber clnd v1tamin C Con tains carolenoids and isoflavone (ff- 12b-133)
NU T RIT IONAL VALUE PER SERV I NG Energy (Cal) Cholesterol (mg)
24
360 0
Fat (g)
15
Carbohydra t e (g)
42
Prote,n (g)
15
Fibel (g)
14
Rich in fi ber, folate, potassium, and vitamin 86. Contains isoflavone (pp. 126.-.133).
KIDNEY BEAN SALAD ~er\es
4
preparation time 5 min
cooking lime 1 5 min
ING RED IE NTS
PREPA RATION
2 cups wa t er 4 cups coo ked kidney beans (p. 12)
In a la rge saucepan, bnng water to a bod Add kidney beans over medium heat until tender. Put In a large bowl with some of their
Dressing 2 garlic cloves, crushed
cooking liquid.
1/2 teaspoon sal t
In a small bowl, mix all dressing ingredients
1 pinch red pepper
Add to kidney beans and mix. gently until
1 pinch dried min t
evenly distributed
5 tab lespoons lemon juice
Add more olive oil If desired.
4 tab lespoons o live oi l Serve hot with fresh tomatoes and on ions.
Tip: II
~
t
V'
rI
I
U
l
k
he
",
k
e
25
NUTRITIONAL VALUE PER SERVING
t
ner9~ (Cd)
Chole~le,(,1
F"
460 (rng)
"I
Cad ,I yd. te (g)
'6
p
ltell
F"
E.-r
(g)
9
°
NUTRITIONAL VALUE PER S£RVINC
41;
Energy (Cal) Chole~lerol
(111 g)
0
19
Fat (g)
"
Carb hydrate (g)
"
19
Protem (g)
16
11
fiDe, (9)
,0
6
L MllDAMMAS serve
3
p'eperat ~n \, •• e 5 min
COOkll1g t me 1 5 min
INGREDIENTS
PREPARATI ON
2 cups wa ter 4 cups cooked black fa va beans (p.12)
In a large saucepan, bring water to a bod
4 garlic cloves , crushed (p.ll ) 1 teaspoon salt
Add fava beans and cook over medium heat until tender. Put in a large bowl with some of their cooking liqu id In a small bowl, mil( garlic, salt. and lemon
112 cup lemon juice
JUice.
1/4 bunch parsley, f inely chopped
Add to beans and mix well
4 tablespoons o live oi l Garnish with chopped parsley and olive oil •
'f
Serve hot with fresh onIons and tomatoes.
BALILA S{'rves
4
pf/:'parat on
time
5 111ln
cooking timE> 15 min
INGREDIENTS
PRE PARAT IO N
2 cups water 4 c ups cooked chickpeas (p.12 )
Add chickpeas and cook over medIum heat
In a la rge saucepan, bring water to a bod until tender Put
In
a large bow l wI t h some
4 garlic cloves, crushed (p.11 ) 1 teaspoon salt
of their cooking l iquid
1/ 2 cup lemon juice
In a small bowl, m Ix garlic, salt, lemon
4 tablespoons olive oil
JU Ice. and olive o i l. Add to ch Ickpeas and mIx well
1 pinch ground cumin Sprinkle cumin over chickpeas and serve
,,
hot.
I I "
27
POTATO AND EGG SALAD $erves 4
preparation time 10 min
soaking lime 30 min
tlrl'H~
30 mill
INGREDIENTS
PREPARATION
D r essing
In a large bowl, mix all dressing Ingredients.
1 teaspoon yellow mustard 1 teaspoon salt 1/4 teaspoon black pepper 2 tablespoons red -wine or grape vinegar
Add potatoes, mix slowly and marindte for
30
minutes.
4 tablespoons lemon juice
Add on i ons and mix again
2 tablespoons olive oil
Garnish with eggs and parsley.
4 medium potatoes, boiled and diced
Serve cold
medium onion, thinly sliced
3 eggs, hard -boiled and sliced in rounds 1 tablespoon parsley leaves, finely chopped
'P
28
cooking
NUTRITIONAL VALUE PER SERV IN G Energy (C"I)
290
Cholesterol (mg)
185
Fat (g)
12
Carboh)tdrate (g)
3.
PrOtern (g)
9
F,ber (g)
3
Rich In folate. unsaturated fat. and vItamins B6 and C. Contams lutein (pp. 126-133)
NUTRITIONAL VALUE PER SERV I NG Energy (Cal)
715
Cholesterol (mg)
0
Fat (g)
3
Carbohydra:e (9)
37
Prote,n (g)
10
Fiber (g)
serve'
6
preparation time 2 5 onln
INGREDIENT S
cooking lime 4 0 min
PREPARATIO N
tablespoon vegetable oil
In a large st ockpot. heat oil Add onfOns and
medium onion, finely chopped
stidry until light ly browned
serving Cilantro and Garlic (p.1 0 )
Add Cilantro and Garl ic and stir we ll.
2 cups cooked lentils (p.12)
Add len t ils, wa t er, an d vegetables
8 cups wate r
Bring to a boil. Cook over low hea t until vegetab les are tende r.
1 pound chard, shredded
2 medium zucchin is, diced 2 medium potatoes , diced
Add lemo n Juice and seasonings. Cook fo r 10 more m inu t es over low heat
1/ 2
cup lemon juice
or until mi x tu re th icke n s.
1 pinch allspice 1 teaspoon salt 2 teaspoons dried cilantro
T
30
I
Se rve hot.
NUTRITIONAL VALUE PER SERVING
325
Energy (Ccll) Choles!~·rol
0
(mg)
4
Fat (9)
Carbohydrate (g)
"1 s erve
6
\ preparat , n
time
J
10 min
Protein (9)
"
Fiber (g)
18
17
r /\ COOt
n9 I me 60 min
INGREDIENTS
PREPARATION
1/2 cup dried white kidney beans
Soak all beans (excep t lentils)
1/2 cup dried red beans
12 hours, then dram
cup dried black fava beans 1/2 cup dried chickpeas 1/4 cup dr ied b ig black lentils 2 quarts water
Put lentils and beans (except fa va beans) in
1/4
In
water for
a pressure cooker.
Cover with water, and cook over high heaL Bring to a bod Lower heat and cook for 30 more minutes.
1 tablespoon vegetable oil
Cook fava beans separa t ely using the same
2 medium onions, finely chopped
method, drain and add to the other beans (do
1/ 4 cup coarse bulgur
not add cooking liquid).
1/4 cup short-grain rice
1/2 teaspoon cumin
In a large stockpot, heat oil, add onions and
1 teaspoon salt
stir-fry until browned Add to beans wi t h bulgur, rice, and seasonings.
4 tablespoons lemon juice
Cook over low heat, stirring occasionaJJy for 30 minutes or until nce is tender. Add lemon JUice; cook over tow heat for 5 more minutes. Serve hot
31
RISHTA serves 4
preparatton time 1 0 mIn
INGREDIENTS
cookIng time 30 min
PRE PA RAT IO N
1 tablespoon vegetable oil
In a large stockpo t, heat oil, add onions and
1 large onion, fjnely chopped 2 garlic cloves, crushed (p. l1 )
stir-fry unt il light ly browned. Add garlic and stir-fry for 2 more minutes.
2 cups cooked lentils (p.12)
Add lentils and wa t er. Bring to a boil
6 cups wate r
Add remaining ingredients and mix well.
3 1/2 ounces tagliatelle
Cook over low hea t for 30 minu t es or until
1 serving Cilantro and Garlic (p. l 0)
mixture thickens.
4 tablespoons lemon juice
1 teaspoon salt
Serve hot.
d<'\rtl)ll/
32
"
NUTR ITI ONA L VA LUE PER SERVI N G Energy (Cal)
275
Choleste rol (mg)
0
Fa t (9)
4
Ca r bohydra t e (g)
46
Protelfl (g)
14
FIber (g)
6
Rich in fo lat e, fi ber, and vitamin C. Cont ains tannins (pp. 126-133)
-
NUTRITIONAL VALUE PER SERVING Energy (Cal)
34
375
Chole~tfef(,1 (mg)
45
Fat (9)
11
C
50
Protein (9)
19
Flbe
10
(9)
Rich in calcium, fiber, and vitamins 86 and 812 (pp 126-133)
r i
St'IVt'
4
prl:p. rat'Or1 1 Ire 5 mlr.
cook - ng limt' 10 m r.
INGREDIENTS
PREPARATIO N
1 teaspoon vegetable oil 1 small onion, finely chopped 5 garlic doves. crushed (p.l l )
In a large stockpot, heat ad, add onions and
1 1 4 ,
serving Cooked G round Beef (p.9 )
cup keshek powder cups wate r p inch dried mint
stir· fry until lightly browned
Add garlic and stir-fry for 2 more minutes .
Add Cooked Ground Beef (p.9) and keshek powder. Stir for 1 minute until keshek becomes lightly brown. Add water gradually, stirring quickly to disso lve all keshek powder Bring to a bOIl. Cook over low heat. stirring constantly, for
5 mlllutes or until mixture thickens Sprinkle mint over soup.
Salt to taste and serve hot
p
35
CHICKEN SOUP se r v e s 5
p repa r at io n tllne 5 mi n
coo k.i n g tl m c 3 5 !TIln
INGREDIENTS
PREPARATIO N
1 pound boiled chicken, cut in strips (p.13 )
In a large stockpot, add chicken to broth and
6 cups chicken broth (p.13 ) 1 teaspoon salt 1/2 teaspoon white pepper 1 pound mixed vegetables, raw or frozen
bring to a boil
Add remaining ingredients.
Cover pan and cook over low heat for 20 more minutes.
3 1f2 ounces vermicelli
Serve hot.
"
,
t
Iy !
{P
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36
cd trtl h
1;'1'
r:- u
j,1I
life
"
I J.,.
I k n I- e liS fWCl tt'r r
r: r
fl
NUTRITIONAL VALU E PER SERV I NG Energy (Cal) C~olestelol (mg)
Fat (9)
270 80 5
Corbohyd ,ate (g)
32
ProteIn (g)
25
Fiber (9)
Rich In vilamms A, 83, 86, and C. Contains carotenoids (pp.' 26-133)
t
r
Lebanese vegetarian dishes are based on vegetables and legumes such as beans, chickpeas, and lentils. Legumes are a vital source of vitamins (especially B1, B?, 83. and 86) and folate (pp.176-133) They are a nch source of minerals such as Iron and magnesium
Legumes are
nutritious, tasty, and an Inexpensive protein source They are also cholesterol free and among the best fiber SOllr(:()s, Besides being hea lthy and deliciOUS, legumes fil l you LI~
mu
•.
help curb your appetite for higher-fat foods.
If cooked uSing the method described
In tillS
boo~, the;e
dishes will be low In fat and rich in fiber, phytochemicals, and many nutrients. and therefore Will offer many health benefits, Including a lower risk of heart disease and certain types of cancer. For more mformation on the nutritional value of vegetables, see page 15.
K DNEY BEA NS IN TOMATO SAUCE se l v e s 6
pr e para ti on t . m e 1 0 mIn
<.:oo k in g t ime 30 m i n
INGREDIENTS
PR EPARATION
1 tablesp oo n vegetable oil
In a large pot. hea t o il , ad d on ions, an d
2 medium onions, finely chopped
st ir-f ry un til ligh t ly browned
2 garlic cloves, crushed (p.l 1)
A d d g arl ic and sti r-f ry f o r 2 mo re minu t es.
4 t ab lespoons tomato paste 4 cups wate r 1 teaspoon salt
onio ns and ga rl ic m ixtu re .
Disso lve toma to paste i n wate r, then add to
Add sal t an d whi te pepper. Bring to a b o d.
1 p inch wh it e pepper Ad d kidney bean s . M,x an d br in g to a boil 5 cups cooked kidney beans (p.12)
Coo k over low h eat fo r 20 mmutes or un til m i xt ure th icken s.
Se rve hot o r co ld .
d
,
n
( I
d
40
(
r
11
tl k I,
Y hE
II
"
'"
NUTRIT IO NAL VALUE PER SERV I NG Energy (Cal)
330
Cholesterol (mg)
0
FCit (9)
3
Carbo llydrate (9)
57
Protem (9)
18
Flbel (9)
15
Rich in fi ber, folate, magnesium, potCiSSlum, and vitamins Bl and B6. Contains Iycopene and isofl.wone (pp 126--133)
ser ... es
5
preparation time
INGREDIENTS
5 rrln
cooking
lime 15 min
PRE PARATION
cup water
In a large pot, bnng water to a boil.
2 1/2 cups cooked ch ickpeas (p., 2)
Add chickpeas; cook over low heat until tender.
4 garlic clov es, crushed (p.11 ) , tea spoon salt
Drain and set aside cooking liquid Mash chickpeas using a food processor, adding cooking liquid if necessary.
3 tablespoons tahini 2 tablespoons fat -free pla in yogurt
In a separate bowl, mix garlic, salt, tahinl,
1/2 c up lemon juice
yogurt and lemon JUICe. 1 pinch cum in
Add to mashed chickpeas. Mix well to obtain
4 tablespoons ol ive oil
a soft, creamy consistency.
1 /4 bunch parsley leaves, finely chopped
Put in a serving diSh, and garnish with cumin, olive oil and chopped parsley. Serve cold.
1\ /\ erve<. 3
(
\
preparatIon \Irr'e 15 min
INGREDIENTS 1 large eggp lant
cooking time 15 rrln
PREPARAT ION Peel eggplant, wrap
It
with plast ic wrap.
Cook in microwave for 10 minutes
2 garlic cloves, crushed (p.11 ) 1 teaspoon salt 2 tablespoons tahini 1 tablespoon fat -free plain yogurt 4 tablespoons lemon juice
2 tablespoons olive oi l 1 pinch parsley leaves, finely chopped
Unwrap and mash with a fork, allow to coo l In a separate bowl, mix. garlic, salt, tahinr, yogurt, and lemon Juice. Add to mashed eggplant and mix. again. Put In a serving dish. Garnish With olive oil and chopped parsley Serve cold Nole: To prepare Zucchini Dip, substitute eggplant with pulp of 5 medium zucchinis. boiled and drained.
42
NUTRJTlONAL VALUE PER SERVING
NUTRITIONAL VALUE PER SERVING Energy (Ca!) Chole5teror (mg)
205
Energy (Cal)
330
0
Cholesterol (mg)
0
Fat (9)
18
Fat (g)
14
Carburydrate (9)
32
Carbohydrate (g)
16
Protein (g)
10
Protein (g)
4
Fiber (g)
2
Fiber (9)
8
--
I
,., / --
-
, ~.
-
NUTRITIONAL VALUE PER SERVING
Energy (Cal)
'H'rve
5
preparation t,me 10 min
coo~'ng
Cholesterol (mg)
4
Fat (g)
7
Carhohydrate (9)
80
Protein (9)
30
Fiber (g)
12
lime 2 0 mil'
INGREDIE NTS
PR EPARATIO N
2 cups water
In a large pot, bring water to a bod.
1 teaspoon salt , teaspoon cumin
;00
Add 112 of the salt, cumin. ga r lic, plus all the
5 garlic cloves, crushed (p.ll )
chickpeas Cook over medium heat untd tender
5 cups cooked chickpeas (p.12)
Set aside.
4 cups fat -free plain yogurt
In a separate bowl, mix yogurt, mint, and
1 teaspoon dried mint
tahini Add remaining garlic and salt.
1/2 teaspoon tahini
MIX again and set aside
1 medium loaf pita bread. toasted
Cut bread into small squa res.
5 teaspoons pine nuts, toasted (p.13)
Put hot chIckpeas with some of their cooking liquid In a serv i ng dish. Add bread and cover With yogurt. Garnish with pine nuts and remaining CUlTlln
"
-
1,
•
NUTR ITIONAL VALUE PER SERV I NG Energy (Cal)
260
Cho le5terol (Ing)
0
Fil l (g)
6
CarbohydriltE' (9)
42
ProteIn (9)
10
Fiber (9)
Rich in folate and vitamins 86, C, and K. Contains Iycopene (pp.126-133).
9
46
.
l
,
r
\ ~elves
11
) ~rel
\
alall)!' tIme
J
t
10 ~
,
,
,< I
"
c;:oo~
,<
Ilnlt;
60
"'"
IN GREDIENTS
PREPARATION
1 large eggplant, un pee led
Cut eggplant Into 10 pieces, each 3/4 inch
4 cups water
thick
1 tablesp oon sea sa lt
Soak ii' water and sea salt for 10 minutes
Vegetable o il
Drain well and put In a baking dish lightly greased with ad I I'. preheated oven (475<') for
1 2 5 1 1
30 minutes Flq from time
tablespoon vegetable o il small Oni ons, thinly sl iced garli c cl o ves, finely chopped 14 .S-cunce can diced tomatoes
tea s poon s alt 1/4 tea sp o on allspic e 2 cups cooked chickpeas (p . 12) 2 c ups water
\0
time.
In a large pot . hea t oil, add onions, gadic, and stir-fry unt i l lightly browned. Add tomatoes and seasonings; stir-fry for 2 more fT'lInutes. Add chickpeas and water
Cook over high heat and bring to a boil Add chickpea mixture to eggplant, cover wIth alumlnulr fod Cook over low heat for 30 r"1ore mil'1utes or unt Il mixture thickens. Serve cold
"
NUTRI T IONAL VALUE PER SERVING Energy (Cal)
Rich in fiber. folate. and vitamins 86 and K. Contains aflylic sulfite Clnd tannins (pp.126--133).
330
Cholesterol (mg)
0
Fat (g)
8
Carbohydrate (9)
52
Protein (9)
12
Fiber (9)
15
48
,
r
\
'ser ~e s
4
/
[JP Rl ))\RJ\
preparation time 5 min
cook ing t ime 45 min
INGREDIENTS
PREPARATI O N
2 tablespoons vege t able o il
In a large pot, heat oil, add onions, and stir-fry fo r 10 minutes un t il fully brown and
3 smal l onions, th i nly sliced
cr ispy. Remove 2 cups water 1 teaspoon salt 1/2 teaspoon black pepper 1/ 2 cup short-grain rice, soaked in water
1/2
the on ions and se t aside
for later use.
Add water and seasonings to the remaining onions In the p ot.
Drain rice, then add to pot and bring to boil.
for 112 hour
Cover and cook over low heat for 10 2 cups co oked lenti ls (p. 12) Add lentils and slow ly stir the mix t ure Bring to a boil again, cover, and coo k ove r very low heat withou t stirring for 20 minutes o r until all water evaporates. , I
In a serving plate. garnish with remaining onio ns Serve hot o r co ld.
NUTRITIONAL VALUE PE/-! SERVING
',0
EI'erqy IC all
CI
lester
Fil l
IgJ
Ii, gJ
0
Iyl
4,
C rI Clhyd r dl
,
• Ie 'n (9) F,r-,
!
(9)
INGREDIENTS
PREPARATION
2 pounds small eggplants 2 pounds small zucchinis
Remove the pulp of the lUcch,nls, and carve
7 ounces small green bell peppers
peppers
Stuffing 1/2 cup short -grain rice
In a large bowl, dram rice and mix Wit t
2 medium onions, finely chopped
Stuff vegetab les to 3/4 full and arrange
1 bunch parsley leaves, finely chopped 14.S-ounce can diced tomatoes
homontally ir a deep pot.
1 pinch dried mint 1 teaspoon allspice
M,x tomato sauce With water and f,our over vegetables Place a heavy plate on vegetables to kePI I them il"' place, add more wa t er tc cover the plate. Brrng to bait Cover pot and coo k over low heat for 1 hour or unt,l rice is tender.
1 teaspoon salt 1 p inc h white pepper 1,2 cup lemon juice tablespoon ol ive oil 718 cup tomato sauce
out the insides of the eggplarts and green
remalring Sluffing Ingredients.
1 cup water Serve hot or co ld.
NUTRI T IONAL VALUE PER SERVING Energy (Cal) Ch o le~!erol
'90 (111 g)
4
Fat (9)
Cilrbohydrate (g)
)
•
1
r
\
' /0 v
$
e r v'
4
, A
• I
/ \
r '
ptepilratlon
I
t, \
time 2 5 m,n
INGREDIENTS
)
r
\
/
\
32
ProteI!' (9)
6
Fiber (9)
7
(
,i
0
I'
\
\
(
,
~
I
cooking tme45min
PREPARATION
1 tablespoon vegetable o i l
In a large pot, heat oil, add onions and
1 large onion, finely chopped
stir-fry until lightly browned
10 garli c cloves, finely diced
Add garlic and stir· fry for 2 more mmutes.
2 pounds frozen green beans 1 14.5-ounce can diced tomatoes
Add green beans and stir-fry for 20 minutes or un t il very tender. Add tomatoes and st ir- f ry for 2 more minutes
tablespoon tomato paste 1/2 cups water
Dissolve toma t o paste in water.
teasp o on salt
Add to green beans, plus seasonings Cook over high heat an d bring to a boil
1/ 4
te asp oo n alls p ice
Cover pan; cook over low heat for 20 more minu t es (add water and use pressure cooker i f needed) Serve cold with onions.
Note. To prepare Green Bean Stew, add 1/2 pound Cooked Cubed Beef (p.8) and 1/2 cup water and serve with Cooked Rice (p.72). To prepare Zucchini in Tomato Sauce, substitute green beans WIth pulp of 5 medium zucchinis. boiled and drained.
NUTRITIONAL VALUE PER SERVING Energy (Cal)
280
CI cles!erol (Ing) Fat (9) Carbonydrate (9) Pro l ~in
(g)
FILer (9)
I (-,'~E"
3
p,el'
rallOI1 t!TIe 1S
14
13
\
mil
INGREDIENTS
PREPARATION
1 tablespoon vegetable oil
In a large pot. heat oil, add onions and
1 medium onion, finely chopped
stir-fry until lightly browned
1/ 4 cu p short -grain rice , soaked in wate r
Add drained rice and 1 cup of the water
for 1/2 hou r
0
, "
Bnng to a bod. Cover and cook over low heat for 10 minutes
2 cups water 2 cu ps cooked lentils (p.12 )
Meanwh.le. In a large pot, bring remaining
1/2 teaspoon allspice
water to a ball
1 teaspoon salt
Add lentils; cook over medium heat untt! tender. Mash the mixture in a food processor. Add t o rice with seasonings. Cook over low heat. st lrrtng constantly. Remove from heat as soon as boiling starts Pour Immediate ly mto the serving plate, al low to coo l, and serve cold with fresh vege tab les and salad.
NU T RIT IONAL VALUE PER SERVING Energy (Cal)
290
Cholesterol (mg)
o
Fat (g)
6
Protem (g)
"
Fiber (g)
11
Carbohydrate (g)
8
t ,C
[~uLGljR 5crll('$
3
p!eparatlol' tlroe 1 0 M!n
WITH TOMATO cooling t me 4 0 m I n
INGREDIENTS
PREPARATION
1 t ablesp oo n vegetab le o il 1 larg e o ni o n , finely chopped
st Ir-fry until lI gh t ly browned
In a large pot, heat oil, add onions, and
2 mo r e m i nutes. Add t omatoes and st ir fr y for 3 more A dd ga rli c and st ir-fry for
2 g arli c cl o ves , crushed (p . l 1) 1 14.S-o unce can d ic ed toma t o es
m inut es
1 cu p coarse bu lg ur 1 112 cups water 1/4 tea spo o n allsp ic e , teas p oon sal t
Add remaining ingredients and st ir Bn ng t o a boil. C over pot and cook over very low hea t for 2S more minute s o r until water evaporates, Serve wi th p la in yogu rt.
"
y
53
-
NUTRITIONAL VALUE PER SERVING
RKh In fiber, folale, pot
A. C, and K Energy (C!I) Chole~terol
(IlHJ)
F,JI (g)
C rbohyJra t F Protern (g) Fiber (9)
'"0 9
(9)
13 3
11
COHtains carOlenoids (PI-' 126 133)
~
\
/ ,(, ves
r
~'Iel,ar]tjon
r
\ (
~
5
)
r
time- 30 min
INGREDIENTS
I
I( ) r coo~lng
j
(
f I \
f
\ J
,
( \
)
tirne 15 min
PREPARATION
2 tab lespoons vegetable oil
In a large pan, heat oil, add onions, and
2 large onions, thin ly sliced
stir-fry until fully brown and crispy.
Remove and put on paper towels to dlY. Set
2 garlic cloves, crushed (p.11 )
aside for later use.
2 large heads boiled chicory, finely
shredded 1 teaspoon salt
4 tablespoons lemon juice
In the same pan, add garlic and stir-fry for
1 minute. Add chicory and stir-fry for 5 more minutes
Add salt and lemon juice, and stir-fry for a 1 lemon, sliced in rounds
few more minutes Garnish with onions and lemon slices. Serve cold
,
I\'r li E SPAGH [ TTI s er v e s 6
prep a rati o n time 1 0 min
c o o king time 30 min
INGREDIENTS
PRE PARAT IO N
1 pound spaghetti
Cook spaghetti in boiling water. Drain well
White Sauce
5 cups wa t er
In a separate pot , mix white sauce ingredients and coo k over low heat
10 tablespoons nonfat dry milk
Sti r constan t ly unt il mixture starts t o thicken.
1/4
nutmeg, grated, or 1/4 teaspoon ground nutmeg
1 teaspoon salt
Add spaghetti and grated cheese t o while sauce.
1/2 teaspoon white pepper
Cook over low heat fo r 2 more minutes,
4 tablespoons cornstarch
stirr ing constantly_
1/7 cup mozzarella cheese, grated
Serve hot,
56
,
NUTRITIONAL VALUE PFR SERVING Energy (Cal) Choler-teral (mgl Fdt (g)
420 30 6
Carbohydrate (g)
72
Protein (g)
20
F,bel (g)
2
Rich In calcium, protein, and 'vItamin B3 (pp 126-133)_
IV'
4
~rep
r~tl
n t me
1 5 min
oklf19 tIme 30 min
IN GREDIE NTS
PREPARATION
1 sma ll onio n, finely chopped
1 teaspoon salt
Mix sah, allspice, and black pep~le t Rub onion In spices, coating thorougl'Jy
1/ 2 teaspoon allspice
Add vegetables and parsley and mIx
<19<1
n.
1/4 teaspoon black pepper
1/ 2 bunc h parsley leaves, finely chopped
In a separate bowl, mix eggs with vinegar
1 zucchini, g rated
and wa t er,
1/ 4 green bel l pepper, finely chopped
Add flour, baking powder, and dry mrlk Mix well
6 eggs
Pour over vegetables and m i x agdln
1/2 teaspoon r ed ~ wine or grape vinega r 1/4 cup water
Grease a 13x9-inch baking dish with all.
4 t ablespoons all -purpose flour
Sp r inkle dried bread crumbs on pan.
1/2 teaspoon ba king powder
Pour egg m Ixtu re
1 tablespoon nonfat dry mi lk
top. Bake in a preheated oven (475 C ) for 20
Vegetable oil
m inutes or untrl top is golden brown
In
and sprinkle cheese on
4 tablespoons dr ied bread crum b s 4 tablespoons mozzarella ch eese, grated
Serve hot wi t h Fattoush (p 18) or Tdbbouleh (p 16)
NUTRITIONAL VALUE PER SERVING b'E'ryy (C<,I) Cho
e~teTi
280
I (m'l)
F ' (g)
C rt 011 ... j,
>,
b .. '11
330 11
(g)
77 18 3
Beef Platters
Lebanese dishes are b ased on mode rat e amoun t s of mea t , with th e f ocus on grain products. legumes. and vegetab les. They are typ ically low
In
fa t and high in
fiber. which IS consistent wi th th e International dieta ry guide lines for heal t hy eat ing In this chapter. the dishes are prepared with beef. Except for the Roast Bee f recipe (p.68). you may replace beef with Jamb or goat meat. M eat, in general, is highly nu tritious. rich (n zinc and vitamins 8 3. 86. 812 (pp. 126-133)
It is an e xcellent
source of heme-iron (pp.1 26-1331 that helps p revent anemia and enha n ce the immune system Meat supp l ies comp let e prote i ns. essentia l t o ma ke new body p ro t ei ns. ce li s, and mus cl es, and to ensure healthy g rowth. M ea t also con t ai n s, de pen ding on its sou rce, sa t urated fats and cho lesterol. Ch oose lean cuts such as beef Slrioin and fi ll e t Tri m the fat b efore use. Brod, roast, or gr ill ; t hi s way yo u won't add fat during coo k ing Saute. st ir-fry. o r b roil using vege t ab le oi ls low
In
saturated
fats such as corn, su nfl ower, soy, or canola, rather than butter and ghee.
BLJRGHOL BE DFIN ~ef\leS
5
preparation time
5
min
(00111'9 lime
30
mIn
INGREDIENTS
PRE PARATI O N
1 tablespoon vegetable o il
In a large pot. heat o i l, add on ions, and st ir-fry un t il light ly browned Omons should
10 pearl onions
remain whole 1/2 pound Cooked Cubed Beef (p.B)
2 cups cooked chickpeas (p.12 ) 2 cups coarse bulgur 3 cups wa t er 1 teaspoon salt 1/ 2 teaspoon ground cinnamon 1/2 teaspoon allspice 1/ 2 teaspoon caraway powder
62
Add rema i ning Ingred ien t s and mix well Br ing to a boil. M ix aga i n and then cove r Cook ove r low hea t f or 25 minutes. Serve ho t wi th fat -free yogurt
NUTRIT IONAL VALU E PER SER VIN G Erl ergy (Cal) Cholestero l (mg) Fat (g)
445 22 8
Carbohydrate (g)
67
Protern (g)
26
Fibe r (g)
16
Rich in fiber, fola te, magnesium, pro tein, and vitamins 83, 86, and 812. Contains isoflavone (pp.126-133l
NUTRIT I ONAL VALUE PER SERVING Energy (Cal) Cholesterol (mg)
96
Fat (9)
29
Carbohydrate (9)
14
Protein (g)
48
Fiber (9)
64
510
3
Rich in zinc and vitamins B3, B6, B 1 2, C, and K (pp.126- 133).
SHAWARMA serves 5
preparation time 1 0 min
soaking time 6 hrs
(001.; 1n9 time 50 min
INGREDIENTS
PRE PA RATIO N
2 pounds sirloin b eef steak, cut into st rips
M ix steak strips with seasonings, then ma rinate
3 tablespoons vege t able oil
for 6 hours, stirring every 1 hour
4 tablespoons red -wine or grape vinegar 1 teaspoon salt 1/ 4 teaspoon b lack peppe r
Put on a large rimmed bak ing sheet, cove r with aluminum foil. Cook in preheated oven (475°) for 40 minutes.
1/4 teaspoon allspice 1/4 teaspoon ground cinnamon
M IX tahlni sauce Ingredients in a food processor
1/4 teaspoon cardamom, crushed 1/ 4 teaspoon mastic, crushed 1/4 nutmeg, grated, or 1/ 4 teaspoon ground
Set aside.
nutmeg
Scrub onions with sumac until they are t horoughly coated. Pour tahini sauce over hot meat
Tah in i Sauce
Serve with onions, t omatoes, and parsley.
5 tablespoons tahini 1/2 teaspoon salt 1/ 2 cup water 2 garlic cloves, crushed (p. 11)
5 tablespoons lemon juice Garnishes 2 onions, thinly sl iced 2 teaspoons sumac 2 tomatoes, finely diced 1/2 bunch parsley leaves, finely chopped
65
NUTR I TIONA L VALUE PER SERVING El"ergy (Cal)
280
Ch o lesterol (mg)
185
Fat (g) Carbohydlate (9) Protem (g) Fiber (9)
18 6 23
Rich in complete proteins, zinc, and vitamins 83 and 812 (pp_126-133)
MEATLOAF WITH EGGS serves 5
preparation time 2 0 min
cooking time 4 0 min
INGREDIENTS
PRE PARATI O N
1 pound lean ground beef
Bl end ground beef in a food p rocessor on high speed until it becomes like a dough (add wate r if needed).
3 garlic cloves, c rushed (p . 1 1)
1 teaspoon sa lt 1/ 2 tea s poon allspice 1/2 teaspoon white pepper
In a medium bowl. mi x ground beef with
1 pinch red pepper
Knead Wi th hands unt il it b ecomes a dough
3 table s poons dried bread crumbs
Roll dough with a wooden rol li ng pin Into a
garlic, seasonings, and dr ied bread crumbs.
12xl0-inch piece. 3 e ggs , hard -boiled Corn oil
1 tablespoon cornstarch 1/ 4 cup wate r
Arrange eggs in the middle of the beef. Fold beef over eggs and tightly seal the edges with wet fingertips. In a nonstick pan lightly greased with oil, brown meatloa f. t urning occasio n ally Cover With water. Br ing to a bo i l. Cover pan and cook over low heat for 30 minutes or until meat is no longer pink Inside Re move meatloaf from wa t er Reserve t he b roth for later use Cut meatloaf into 15 equal slices. Dissolve cornstarch in water Add to 1 cup of broth. st ir cons t antly over low heat until sauce thickens. Serve hot with sauce and roasted potatoes 67
ROAST BEEr ser ... es 5
preparat on Ilf'rIe 2 0 m n
cooking time 9 0 Inln
INGREDIENTS
PR EPA RATION
2 pounds roast beef 7 garlic cloves. cut in half
USing a sharp knife. pierce roast beef Insert
garlic and pistach ios
1 tablespoon pistachios In a heavy pot or Dutch oven lightly greased
tablespoon vege table oil
In the same pot, add onions, cook until
1 cup sliced carrots 1 medium potato, diced
stirring cons t an tl y until tender
1/2
quarts wa ter
1 Bouquet (p.8)
I
With oil, b r own meat, turn ing occasionally.
2 medium onions, th inly sliced 2 garlic doves, crushed (p.1l )
Remove from pot and set aside.
translucent, then add other vegetables,
Return roas t beef to pot and cover With water Wrap and tie contents of Bouque t
In
1 teaspoon salt
cheesecloth; add to po t Add remaining
1/2 teaspoon allspice
ingred ients (except cornstarchl and bring to
2 tablespoons lemon juice
a bo i l. Cover pan and cook over low heat for
1 large apple, diced
1 112 hou rs (40 minutes In a pressure cookerl_ Remove roast beef, all ow to cool, and cu t
1 tablespoon cornstarch
Into 10 equal sli ces To make the sauce, remove Bouquet from the pot, add cornsta rch to the remaining vegetables and liquid, and blend In a food
p
processor. Return liquid to pot, and stir constantly over low heat fo r 2 mmutes Add sauce to roast beef Serve hot with M ashed Potatoes (p.70)
68
NUTRIT IONA L VA LUE PER SERVING
NUTRITIONAL VA L UE PER SERV I NG
Energy (Cal)
470
Energy (Cal)
200
Cholesterol (mg)
103
Choles t erol (mg)
0 0
Fat (g)
19
Fat (9)
Carbohydrate (9)
29
Calbohydra t e (9)
Prote'!1 (g)
'6
Protein (9)
7
riber (9)
3
Fiber (g)
,
R
"
B
43
'r
MASHED POTATOES setlles 4 I prepa r ation time 1 0 min I c oo king lIme 30 mIn
INGREDIENTS
PREPA RATI O N
3 tablespoons nonfat dry milk
In a small bowl, mi x dry mIlk, wa ter, and seasonings. Add to mashed pota t oes in a la rge pot.
1 cup water 1 pinch nutmeg 1/ 4 teaspoon white pepper
1 teaspoon salt 6 medium potatoes, boiled and mashed
St ir mixture ove r low heat to ob t ain a soft, c r eamy cons i st ency.
Serve ho t With Roas t Beef (p.68).
Tip: Instead of 1 cup wate r and 3 tablespoons nonfat d ry milk. you can use 1 cup fresh skim milk. Potat oes are more nutritious If kept unpeeled because t heir skin is very rich In fiber. vitamins, and minerals.
10
ARTICHOKE STEW serves 4
preparation time 5 min
cooking lime 3 0 min
PR EPA RATI ON
INGREDIENTS
1 tablespoon vegetable oil
In a large po t , heat o i l, add onions and
1 large onion, finely chopped
st ir-fry unt i l lig htly browned.
2 garlic cloves, crushed (p.1l)
A dd ga r li c and st ir-fry for 2 more minutes
1/ 2 pound Cooked Cubed Beef (p .B)
A dd remaining ingredients . Bring to a boil C ove r p ot; coo k over low heat for 20 more
1 pound frozen artichoke 1 1/ 2 cups water 1 se rving Cilantro and Garlic (p ., 0) 4 tablespoons lemon juice 1 teaspoon salt 1/4 teaspoon allspice
Tip: If the rn
,t~·~: n)1
prcv.
,Iy P "pori d, ';,tart b\
minutes or until mi x tu re t hicke n s.
Serve hot With Cooked Rice (p.72). N ote: To prepare Cauliflower Stew, SubStllule
artichoke with 2 pounds frozen cauliflower.
C
J, ln'll/ f'
10 . ]w
CJt
d h
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8
71
COOKED RICE erve
6
preparation time 5 min I cooking t ime 15 min
INGREDIENTS
PREPA RATIO N
2 cups long -grain rice 2 tablespoons vermicelli (if desired )
Wash rice and drain
1 teaspoon sa lt 4 cups water
vermicelli until lightly brow ned
In a saucepan, prefe rably nonstick, stir-fry
Add rice and salt, then stir-fry for 2 more minutes
Add water and mix we l l. Bring to a boll. Stir again. Cover pan. Cook without stirring ove r very Tip: You can use 1 teaspoon oil to sti r-fry vermicelli. If you do not use vermicelli, start preparation by stir-
frying the nce.
72
low heat for 25 minutes.
NUTRITIONAL VALUE PER SERVING Energy (Ca\) Cholesterol (mg) Fat (9)
210 27
7
Carbohydrate (9)
17
Protein (g)
20
Fiber (9)
NUTRITIONAL VALUE PER SERVING (without vermicelli)
7
Energy (Cal)
740
Cholesterol (mg)
0
Fat (9)
0
Carbohydrate (g) Protein (g) Fiber (g)
55 5
NUTRITIONAL VA LUE PER SERVING
OKRA STEW serves 4
preparation time 1 0 min
cooking time 30 min
PREPA RATION
INGREDIENTS 1 tablespoon vegetable oil
In a large pot, heat oil, add onions and until ligh t ly b rowned.
1 medium onion, finely chopped
stir~fry
2 garlic cloves, crushed (p.11)
Add ga r lic and stir-fry for 2 mo re minutes.
10 ounces okra, canned or frozen
Add okra; st ir-fry slowly for 5 minutes
1 14.S-ounce can diced tomatoes
A dd tomatoes and cook for 2 more minutes.
1/ 2 pound Cooked Cubed Beef (p.8 )
Add remaining ingredients. Bring to a boil.
1 "2 cups water
C ove r pot. Coo k over low heat for 30 minutes or un t il mi xt u re thickens.
1 serving Cilantro and Garlic (p.10)
1 te aspoon sa lt Se rve hot wit h Cooked Ri ce (p_72)
2 tablespoons lemon juice
Tip : Ir Ii tl
fr I n d y,
.
t rI
I
I
,be J b el (r
).
NUTRITIONAL VALUE PER SERVING
225
Energy (Cal)
26
Cholestero l (mg)
6
Fat (9) Carbohydrate (g)
'9
Protein (g)
23
Fiber (9)
Ie
JI1
n
W
n
8
11
LABAN EMMO s elves 5
pleparatlon lime 1 0 min I cooking time 15 min
INGREDIEN TS
PR EPA RAT IO N
, tab lespoon vege t able oil
In a la rge p ot, hea t oil, ad d onions, and
'0 pearl onions 5 garlic cloves, crushed (p.")
stir-fry unt il lightly b rowned Onions should remain whole.
1/ 2 pound Cooked Cubed Bee f (p.B)
A dd g arlic an d sti r-fry for 2 minu t es.
, cup water
A dd beef and wa t er; coo k over low heat lo r 10 mo re mi nu t es.
Labanyie h (Yogu rt Sou p ) In a separate bowl, mi x yo gurt sou p
4 cups fat -free plain yogu rt , tablespoon cornstarch
ingred ients. Add to beef gradually, stiffing co n stantly.
1 teaspoon ta h ini 1/ 2
Brin g to a boil.
t easpoon salt
1 pinch white pepper Sp rin k le mi n t over top. Serve ho t with Cooked Rice (p .72).
teaspoon dried mint
Tip : I ;:JU e,.i, fl' I lfth -n 11 ). n
e p ;1\.
on on , rer-o! J ~
rl' [ lied, S!
Jllh -t
cy C
Y:
-ji nn onion
)kln , 1
ut
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75
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f,rel i'l r a t, o n li M e 5 min
(
'-
oo krr1(J I me 30
)T t vV m I l'
INGREDIENTS
PR EPARATION
1 tablespoon vegetable oil
In a large p o t. heat ad, add onions and
2 medium onions. finely chopped
st.r-fry until lightly browned Add garl ic and stir-fry for 2 minutes. Add tomatoes and Stir for 3 more minutes
2 garlic cloves , crushed (p. 11 ) 1 14.S-ounce can diced t omatoes 1/2
pound Cooked Cubed Beef (p.B)
2 cups canned or frozen peas and carrots 2 cups water , teaspoon salt
Stir in remaining Ingredients.
Bring to a boil Stir again, cover pot. and cook over low heat for 30 mInutes or unt il mixture thickens
1 pinch cinnamon
pinch allspice
'p
16
Serve hot with Cooked Rice (p.72)
NUTR ITIO N AL VALUE PER SE RVING Energy (Cal) Cho l esterol (mg) FCl t (g)
260 27 8
CClrbohydra t e (g)
26
Protein (9)
21
F,ber (9)
5
Rich In ... i lamins A. 86. B12. C, and K Contains carotene and isoflavone (rp.126- 133)
KIDNEY BEAN STEW serves 6
p re p a r a t io n lim e 1 0 m in
c o o king ti m e 3 0 m in
INGREDIENTS
PREPARATIO N
1 tablespoon vegetable oil
In a large pot, heat oi l , add onions. an d
, large onion, finely chopped 2 garlic cloves, crushed (p.ll ) 1 14.S-aunce can diced tomatoes
stir- fry until lightly browned . Add garlic and stir-fry for 2 minutes
Add tomatoes and stir-fry over high heat for 3 more minutes.
pound Cooked Cubed Beef (p.B ) 5 cups cooked kidney beans (p.12) 1/2
Add remaining ingredients . Bring t o a b o il.
Cover pot and cook over low heat fo r 20
2 cups wa t er 1 teaspoon salt 1 pinch whi t e pepper
more minutes or until mi xt ure thickens .
Serve hot with Cooked Rice (p_72) ,
Tip: II
f,
d,
f f
" 78
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tdt
ry
11
/
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t c
"t e n (r 171
ef (f.-
N UTR ITI ONA L VA l UE PER SE RV IN G En(org~
(Cil l )
Cholestero l (mg) Fot (g)
,.
35O
5
Carbohydrate (9)
49
Protem (9)
27
Fiber (g)
14
Rich
In
fIber, folilte, Iron, magnesium, potassium and vltallllnS B6 and 612. Contains .soHavone and Iycopene (pp 126-133).
NUTRITIONAL VALUE PER SERVING Energy (Cal)
195
Cholesterol (mg)
18 ?
Fat (g) Carbohydra t e (g)
32
Pro teH1 (g)
12
Fiber (g)
5
,I
STUFFED ZUCCHINIS serves 5
preparation time 30 min
cooking time 60 min
INGREDIENTS
PRE PARAT IO N
5 medium zucchin is
Cu t zucchin iS in hal f crosswise Scoop out t h e pu lp an d keep it f o r la t er use (refer to note p .42, 51 , or 82).
Stuffing 1/ 2 cu p short -grain rice, soaked in wate r
Dra in rice and mi x w it h the remaining
for 1/ 2 hour 1 tomato, finely c h opped se rving Cooked Ground Beef (p.9)
stu ffi ng in gre d ient s. St uff each zucc h in i t o 3/4 full and arrange st andin g up ve rtical ly In a deep pot.
1/ 4 te aspoon allspice 1/ 4 teaspoon cinnamon
In a sepa rat e bowl, mi x rest of ingredients.
1 teaspoon sal t
Pou r ove r zucchinis .
3 cups wate r
Place a h eavy p late on zucchinis t o keep t hem in p lace; add more water to cover the
6 tablespoons lemon juice teaspoon dried mint
p lat e. Br in g to a b oil.
3 ga rli c cloves, c rush ed (p .1 1)
C ove r pa n an d cook over low heat for I hour
718 cup tomato sauce
o r unt i l ri ce is tender. Serve h o t With p lain yogur t. Tip: Ycu
EO
I
cunresl.w
r
dI •
No te: To prepare S tuffed Eggplan ts, subs/ltute zucchinis with eggplants.
NUTRITIONAL VALUE PER SERVING Energy (Cal)
230
CholeSlcfot (mg)
'90 '}
Fat (9) Carbohyrhatc (9) Prote,n (g)
8
n
Fiber (9)
ZUCCHINI OMELET scr\l(,S 5
preparat'on time 5 m'n
soaking
(if'1C
30 m,n
(001
INGREDIENTS
PR EPA RAT ION
Pulp of 5 medium zucchinis (without skins;
Add sa lt to zucchini pu lp ; mix and set aSide
see p.aO)
for 1/2 hour Squeeze we l l with hands to
2 teaspoons salt
drain. D iscard water
6 eggs
M i x with remaining Ingredient s (except
1 serving Cooked Ground Beef (p.9) 1 medium tomato, finely chopped 2 garlic cloves, crushed (p.1 1) 1 tablespoon all-purpose flour pinch white pepper pinch red pepper
cheese). Place mixture
112 cup mozzarella cheese, grated
In
a lightly greased 13x9-lnch
ba k ing dish. Sprinkle cheese ove r top. Bake ,n pre h eated oven (475°) for 30 minutes. Serve hot or cold wi th sa l ad Note: To prepare Zucchini Dip, refer to note
pA2. To prepare Zucchini in Tomato Sauce, refer
to note p.51
82
NUTRIT I ONAL VALUE PER SERVING
380
Energy (Cal) Cholesterol (mg)
41
5
Fa t (9)
KEBBE LABANYIEH prepara t ion I,me 30 min
serves 5
Carbohydrate (9)
56
Prote,n (g)
28 7
Fiber (9)
R h
If
Ji1
n
PI-'
f,
It r
qr I
1 r:h f1
!' 1:'
1 )(.
cooking time 60 mIn
INGREDIENTS
PREPARATION
Kebbe Rolls
Mash onion with seasonings in a food
1 sma ll onion
processor on high speed
1 teaspoon salt 1/2 teaspoon allspice 1 pinch marjoram
Gradually add lean ground beef to onion becomes li ke dough
1 pinch cinnamon
Knead bu lgur with hands while In soaking water
1 pinch dried mint 1 pinch dried basil
Drain well and then add to meat
mixtu re, blending continuously un t il mi x tu re
Blend again until dough becomes smoo t h and elastiC (add wate r If needed).
7 ounces lean ground beef 1 cup fine bulgur, soaked in water for 112 hour
Cut kebbe dough Into 25 equal ro ll s. Hollow out each piece, then stuff wi t h ground b eef and pine
Stuffing
nu t s. Tightly seal the edges with wet fingertips.
1 serving Cooked Ground Beef (p.9 )
Arrange the rolls on a nmmed baking sheet
1 tablespoon pine nuts, toasted (p.13 )
lightly greased with oil Cook in p reheated oven
(475°) for 20 minutes, flip rolls every 5 m inutes Labanyieh (Yogurt Soup) 1/2 cup short-grain rice. soaked in water for 1/2 hour
Drain rice, then put In a deep pot Cover with
1 4 1 1 1
cup water cups fat -free plain yogurt teaspoon cornstarch teaspoon tahini serving Cilantro and Garlic (p . 10) 112 teaspoon salt 1 pinch white pepper
I
water and bring t o a boil Cover pot. Cook over low h eat fo r 10 minu t es or until rice is tender In a separa t e bowl, mix remaining Ingredien t s; add to rice, stirr ing constantly. B ring to a ba l l Add kebbe rolls and stir for 1 more minute Serve hot
I .
Tip:
"
h
unt il lig htly browned. Remove rolls and set aside.
I
tl
f'
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h
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Ii'
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uff"
" 83
NUl RITIONAL VALUE PER SERVING
Energy (Cill)
390
Cholesterol (mg)
60
Fat (9)
12
Cdrbohydrilte (g)
45
Protem (9)
29
F,ber (9)
11
Rich in calcium, fiber, magnesium, zinc, and vitamins B3. B6. and 812 (pp.126-133)
KEBBE IN A PAN ser"e
8
p r epa r at i on t,me
30 min
INGREDIEN TS
cooki n g t ime SO m . n
PREPARATION
To p re p a re kebb e d o ugh , use In gred ien ts o n
Kebbe Dough
thi s p ag e but fol l o w t h e sa m e m et hod o f
1 medium onion
pre p ara t ion as on p ag e 83
2 teaspoons salt 1 t e aspoon al lspice 1/ 2
teaspoon ma rjoram
1/ 2 teaspoon ground cinnamon
112 teaspoon dried mint 1/ 2 teaspoon dried basil 1 pound lean ground beef 3 cups fine bulgur, soaked in water for 1/2 hou r
D iv ide d ou g h int o 2 p arts . Knead eac h p art w el l.
lig h tly grease a la rg e ca s se ro le dis h with
veg e table o il. Press fi rst part of kebbe d o ugh e ve nly Into dish . Sp rea d g ro und bee f and pine nut s o n to p . C ut rema ining d ough In t o b alls , Fla tte n ea ch b all Int o a ro und sh ap e , an d lay th e m ove r the g ro und beef and pi n e nuts until th e entIre su rface is covered .
Stu ff ing 2 servings Cooked Ground Bee f (p.9)
Use wet f In gert ips t o sm ooth o ut any de nt s in
3 tablespoons pine nuts, toas ted (p.13)
th e surfa ce an d pa tc h up any h o les. Use a k n i fe t o de co ra te ke bbe surface wI th
2 tablespoons water
square - o r di am o nd -sh aped c u ts
2 tab lespoons oil Vegetable oi l
M IX wa ter wIt h oi l. Spread o n kebbe surface Wrap b akin g dis h with alum in um foil. C o o k In preheated o ven (475°) f or 40 mInute s. Remove alu mi nu m fo il , and dr izzle a bit more o d on ke b be . Bro i l f o r 10 mi n u te s. Serve ho t w ith sa lad o r pl ain yogurt .
85
NUTRITIONAL VALUE PER SERVIN G En e rgy (Cal)
37 0
Fa ! (g)
"
Carbohydrate 191
57
Pr o tein (9)
16
Cholester o l (m g )
9
Fiber (9)
5
SHEPHER D1S FIrse r ves 8
prepar a ti on li me 2 0 min
c ooking time 5 0
mi l '
INGREDIENTS
PR EPARATI ON
2 tablespoons nonfat dry mi l k
Mix milk with wa ter and seasonings.
112 cup wat er
Add to potatoes, knead mixtu re well
1 t easpoon sa lt
Divide Into 2 equal parts
1 pinch n ut meg 1 pinch white pepper
12 med ium potatoes, boiled and mashed
ligh t ly g rease a large casserole dish with oil, then sp read ha lf the potatoes in the bottom. Cover w i th mea t , p ine nuts, and corn .
1 teas po o n vegetable oil
Cut remaining po t at oes In to ba l ls _ Flatten
2 servi ngs Cooked Ground Beef (p.9 ) 1 tablespoon pine nuts, toasted (p . 13 )
balls Into c ircles. Layer ove r stu ffi ng u n til the en t ire surfa ce is
1 cup canned corn
covered Use we t f ingert ips to smooth the surface.
1 egg 1 pinch allspice 1/2 cu p dried bread c r umbs
Tip
Mix egg With allspice and brush over lhe
pota t oes, then sprinkle dried b read crumbs o n top. Bake in preheated oven (475 °) for 20 minutes Bro il f or 5 m inutes un t il golden brown. Serve hot
86
NUTRITIONAL VALUE PER SERVING Energy (Cal) Cholesterol (mg) Fat (g)
36 7
Carbohydrate (9)
19
Protein (g)
17
Fiber (g)
88
20S
6
RICh in vitamins 86, 812, and C Contains Iycopene (pp.126-133),
(
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l"rv<,,'
;
5
~J ' t:'pilril(1
time
>[1
15
cook"'9
m in
(Ime
90
(
f'Hn
IN G RED IENTS
PREPARATI O N
2 po u nds eggp lan t s
Put eggp lan ts in a nons t ic k 13x9 inch b a km g dis h in p reheated oven (475°) for 1 hou r Turn every 15 m inu t es fo r even coo k ing
2 se rvings Coo k ed G ro un d Bee f (p .9) 3 ta b les p oo n s p ine n ut s, t oas te d (p . 13) 1 14 .S-ounce can d iced toma t oes
Cu t an opening in each e g g pl an t an d f il l with g round beef and p m e nu t s
2 cups wa t e r
Pu t back In ba king d ish and cover wi th toma t oes.
1 p i nch w hite pepper
1 teas poo n sal t 1 p inc h d rie d m in t
M IX remai ni n g mgre dl en ts, pour ove r eg g p la nts an d cove r b a king di s h wi t h alu m in u m fo il. Coo k over low h ea t fo r 30 mi nu tes or unt il e
" J
j
y f.- e are ,
l'
"
"
1 "
m i xt u re th ic kens.
p
her.
I
Serve hot wi t h Coo ke d Ri ce (p . 72)
Note_ To prepare Ablama (meat-s t uffed zucchrnrs), substitu te eggplants wr th zucchinis
SPINACH STEW Sf't~es
4
preparation time 5 min
cooking time 1 5 min
INGREDIENTS
PREPA RAT IO N
ta blespoon vegetable oil
In a large pot, heat oil, add onions, and
medium onion, finely chopped
stir-fry until lightly browned.
serving Cooked Ground Beef (p.9)
Add Cooked Ground Beef, Cilan t ro and Garlic, and seasonings, stirring constantly.
serving Cilantro and Garlic (p.10) teaspoon salt 1/ 4 teaspoon white pepper 1/ 4 teaspoon ground cinnamon
Add spinach and water. Stir and b ring to a bod. Add remaining ingredients. Cover and cook over low heat for 15 more
teaspoon black pepper , pound frozen chopped spinach
minutes or until mixture thickens.
1 cup water 2 tablespoons pine nuts, toasted (p.13 ) 4 tabl e spoon s lemon juice
taste
1/ 4
Add more lemon Juice, If desired, and salt to
Serve hOI with Cooked Rice (p.72).
Tp
9()
NUTRITIONAL VALU E PER SERV I NG Energy (Cal) Cholesterol (mg) Fat (9)
190
22 9
Carbohydrate (9)
13
Protein (9)
14
Fiber (9)
6
Rich in folate and vitamins A, B6, B12, and C. Conta ins carot enoids and lutein (pp.126-133).
[ {
4
r /\ (
f! pHparill
n t,",e 2 0 IT n
o\" 1 9 III e 4 0 m r
IN GREDIENTS
PREPARATI ON
1 1 2 4
Divide kafta into patties (ltke hamburger),
pound kafta mea t green bell pepper, sliced In rounds onions, sliced in rounds po tat oes, thinly sliced in rounds 3 tomatoes, sliced in rounds 1 quar t water 2 tablespoons tomato paste 7/8 cup tomato sauce 1 te.;lspoon salt 1/2 t easpoon allspice , teaspoon oregano 1 teaspoon basil
Radishes , as garnish
92
c
Broil for 30 minutes, 15 minutes eac h SIde
Add green pepper, on .ons, potatoes, and tomatoes In a large bowl. m ix rema i ning Ingredients. Pour over kafta, cover with aluminum fod Cook in oven (475') for 40 minutes or untd
potatoes soften Serve hot. garnished with radishes
N UTRITIONAL VALUE PER SERVI N G Energy (Cal) Cholesterol (mgJ Fat (9)
380 75 8
Carbohydrate (g)
45
Protein (g)
32
F,ber (9)
7
Rich in potassium, zinc, and vIt amins 8 3, 86, 812, C, and E Contains Iycopene (pp. 126-133).
NUTRITIONAL VALUE PER SERVING Energy (Cal)
Cbolesterol (mg)
54
Fat (9)
8
Carbohydrate (g)
9
Protein (9) Flbter (9)
94
190
20
Rich in Vitamins B3, B6, and 812. Contalrs Iycopene (pp.126-133).
serves 5
f,reparal,on t,me 1 5 min
cooking lime 50 min
INGREDIENTS
PREPARATIO N
1 pound kafta meat
Divide kafta meat in to 20 small balls. Put on a nonstick rimmed baking shee t
111
preheated oven (475°) for 30 minu t es. Flip meatballs every 10 mi n u t es for even
tabl e spoon vegetable oil 1 large onion, fine ly c h opped 2 ga r lic cloves, cr ushed (p.ll )
cooking. Remove and set aside
1 14.5 -ounce can diced tomatoes In a large po t , h eat oil, add onions, and 1 cup water
st ir-fry until ligh tl y browned
1/ 4 teaspoon allspice
Add garl ic and stIr-fry for 2 more minutes.
1 teaspoon salt
Add tomatoes and kafta; stir- fry for 3 more
1 pinch dried mint pinch oregano
m inutes. Add remaining ingredients. Bring to a bod Cover and cook over low hea t for 20 more minu tes or unt il mi x ture th lcke"ns. Serve hot with Cooked Rice (p"l2).
h
u
p
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f' If
... un
• f
I
'.31{
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I I
"
95
NUT RIT IO N AL VALUE PE R SERVING Energy (Cal) Cholesterol (mg) Fat (g)
25 6
Carbohydrate (9)
37
Protein (9)
"
Fiber (g)
96
285
Rich in calcium, phosphorus, zinc, and vitamin B12 (pp.12b--133)
,
\
~e
\o'es
5
I"epa, , 11 01
1 [ ("'Ie
30 min
co ~ k ln g IIIne
6 0 min
INGREDIENTS
PREPARATI O N
1 cup all -purpose flour 1/2 tea spoon salt
Knead flour, salt, and 0.1 with fingertips, unt .1
2 tablespoons vegetable oil 1/ 4 cup water
gradually while kneading well, until mixture
mixture becomes crumbly Add water
becomes a dough. Cover with a clean ki t chen towel and leave
7 ounces kafta meat
for 1/2 hour.
Roll do ugh and divide mto 50 small circles Labanyie h (Yogu r t Soup)
1 cup water 4 cups fat -free plain yogurt 1 tablespoon cornstarch 1 te as poon tahini paste 1 pin ch white pepper teaspoon salt 112 serv ing Cilantro and Garlic (p.l 0 )
using a 2-lnch cutter. To make lortel ' mis, divide ka ft a into 50 equal
balls. Place each kafta ball on the cer'ter of a dough circle Fold 1 side over the othe r to make a half moon shape, scaling the filling in the dough. Wrap the shape around index finger and press the two ends together Arrange on baking sheet and put
In
preheated oven (475° ). Turn occasional ly until lightly browned, abou t 20 · 30 m i nutes. Remove and set aside. In a la rge pot, mix yogurt soup ingredien ts, Coo k over medium heat stirring constantly Bnng to a boil Add tort ellims and
StH
fo r 1 more minute
Serve hot w ith Cooked Rice (p .72)
vI
(
r
(
Chicken is a vital source o f complete proteins. minerals (such as Iron, zinc. and selenium). and vitamins B1. B2,
83.86. and 812 (pp.126-133). Fats are concentrated In the chicken's skin and under it. therefore, use skinless poultry and choose chicken breasts instead of the whole chicken. By remOvll1g the skin, you can cut the fat content In half Cholesterol IS in both the lean tissue and the fat in chicken. Look (or qual ity in fresh poultry· chicken thilt has creamy white to yellow skin and
IS
free of bruises. tmy
feathers, and torn or dry skin. Check for dates on food labels. Besides being a good source of protein, f,sf· IS low in saturated fat
It also contains Omega-3 fatty aCids,
which offer po t en t ia l heart-health benefits by reducing cholesterol and fat leve ls
In
the blood. Choose dark·
colored fish such as salmon and tuna, since they are richer
In
fish oil than light-colored fish.
Always buy fish from a reputable source Seafood should be displayed with food safety In mind properly iced, well refr igerated. and
111
clean displdY cases To
save time, use properly labeled frozen fish fillets, Since the nutritional value doesn't decrease with freezing, especially If frozen while fresh.
INGREDIENTS
PREPARATION
1 pound skinless chicken breasts
Mix chicken with salt, allspice, vinegar, and
1 t easpoon sal t
vegetable oil. Put in a baking dish and cover with aluminum
1/4 teaspoon allspice
3 t ablespoons red-wine or grape vi n ega r
foil. Marinate for 1 hour In the fridge ,
3 tablespoons vegetab le oil
Cook in preheated oven (475°) for 30
5 garlic cloves, crushed (p.ll )
minutes. Remove aluminum foil and cook until chicken
112 cup lemon juice
IS golden brown.
1/2 serving Ci lan tro and Garlic (p.l 0)
, tablespoon olive oil
Mix remaining Ingredients; pour ove r chicken. Cook for 5 more minutes. Serve hot with Hummus Be Tahini (p 42) or baked potatoes.
100
NUTRITIONAL VALUE PER SERvING Energy (Cal)
320
Cholesterol (mg)
96
Fat (9)
15
C
7
39
Rich in vitamins B3, 86, and C Contains allylic sulfite and carotene (pp.12b-133)
...
serves 8
~,reparat
CI" t.me 15 ml'
0,1"'1'9 \,I""'e
INGR ED IEN TS Rice 1 serving Cooked Ground Beef (p.9)
1 1/2 cups long -grain rice, soaked in water for 1/ 2 hour
3 cups chicken broth (p.l3 ) 1 teaspoon salt teaspoon allspice 1 teaspoon ground cinnamon Ch ickpeas 4 cups water 3 cups boiled chickpeas (p.12) 2 garlic cloves, crushed (p.ll ) 1/2 teaspoon salt
30
mi.'
PRE PARAT IO N Put ground beef In a large pot over high
heat. Drain
rice
and add to !lleat, stll fry f<1I 2
minutes. Add chicken broth With seasonlllgs
Yogu rt Sa uce
rngredients. Set aside
4 cups fat -free plain yogurt 2 garlic cloves, crushed (p.ll )
Put hot rice in serving plate Garnish with
1 teaspoon tahini 1 teaspoon dried mint 1 teaspoon salt
hot chicken and chickpeas. Cover wlt l bread and yogurt sauce
1 pound sk i nless chicken breast,
boiled (p.13 ) and shredded 1 medium loaf pi t a bread, toasted and cut in t o small squa res 1 t ab lespoon pine nuts, toasted (p.' 3 )
11
Spnnkle toasted pine nuts over all
NU T RI TI ONA L VALUE PER SE RVI N G Energy (Cal) Cholesterol (mg) Fa t (8)
450 50 5
Ca ruohydra t e (9)
67
Protern (9)
35
Fiber (g)
2
Rich in fiber, fo late, magneSium, phosphorus, ll[1C, and vitamins B3, 86, and 812 Conta ins isoilavone (I-'P, 12&- 133).
NUTRITIONAL VALUE PER SERVING Energy (Cal)
230
Cholesterol (mg)
130
Fat (g)
4
Carbohydrate (g)
9
Protein (g) Fiber (9)
''''
40
2
Rich in vitamins A, 63, 66, and C. Contains B~carotene and isoflavone (pp.126-133)
S~
6
~-repar
lion lime 2S min
cooking I,me 6 0 min
INGREDI ENTS
PREPARATIO N
Chi c k en Dou gh
In a food processor, blend onion and garhc
1 medium on ion 2 garlic cloves
wi t h seasonings. Gradually add chicken pieces until welt blended Add egg and pa rsley; mix constantly untd
1 teaspoon sa lt 1/2 teaspoon wh it e pepper 1/ 4 teaspoon red pepper 1/2 teaspoon cumin 112 teaspoon dried c i lantro 2 pounds sk i nless chicken b reas t , cu t into 5 p ie ces
Divide dough into 2 equal parts.
1 egg
Sprinkle half the quanti ty of carrots and
1/2 bunc h pa rsley leaves
pist achios over dough Fold over and t Ightly
1/2 cup carrot, sliced
Repeat for the second piece of dough
the mixture becomes a dough Add water needed
I'
Roll out first por t ion With a wooden rolling p in Into a 6x6-lnch piece.
sea l the edges with wet fingertips. 2 tablespoons pistac h ios Bouquet (p.8) rosemary sp ri g
In a large nonstick pan light ly greased Wi t I. ad, gently cook chicken loaves, turning them constantly untd Sides are browned Cover With wa ter
2 tablespoons cornstarch
Wrap and t ie contents of Bouquet
1/ 4 cup wate r
cheesecloth, then add to pan along With
In
rosemary. Bring to a ba ll Cover and cook over low heat for 30 more minutes. Remove Bouquet and rosemary and set chicken broth aside In a bowl Cut each chicken loa f into equal slices_ Dissolve corns t arch In 1/4 cup of water. A dd to chi cken broth; st ir over low heat un i t! mixtu re starts to thicken Add chicken slices Bnng t o a boi l. Serve hot with M ashe d Pota toes (p.70)
lOS
NUTRITIONAL VALUE PER SERVING Er.ergy (Cal) Cholesterol (rng) Fat (9)
72 6
Carbohydrate 191
79
Plotem (9)
43
Fiber (9)
106
540
6
Rich in fi ber. folate. and vitamins B3 and 86 Contains allylic sulfite and Isollavone (pp.126-133).
f
lervE'
8
preparation l ,me 15 min
cook 119 lime 6 0 min
INGREDIENTS
PR EPA RAT IO N
2 quarts chicken b rot h (p.13)
In a large pot. b n n g chicken broth to a bod
2 pounds frozen moughrabieh
Add moughrabie h and season ings. Stir and
1 2 2 2 2
teaspoon salt
bod again.
te aspoons a llspice
Cove r and cook ove r low heat for 20 minutes
t e aspoons cumin
o r un t il tender, st lrrmg occasionally.
teaspoons caraway t e aspoons g round cinnamon 2 cups cooked chickpeas (p . 12)
Add cooked chickpeas, cover and cook over low heat fo r 10 more mmutes Dram m Ix t ure, reserving liquid for later use
Put drained moughrabieh and ch ickpeas In a
Sauce
large se rving dis h. Keep
1 tablespoon vegetab le oi l
p repare the sa u ce.
WiHm
while you
20 pearl on ions 2 cups chicken broth (p.13 )
To make the sauce, heat od in a large pan, add onions and st ir fry un til light ly browned
2 p o und s skinless chicken breast , boiled (p . 13) and shredd e d
Onions should remain whole Add chicken broth and moughrableh liquid Bring to a bod Cover and cook over low heat for 15 minutes or until sauce t h ickens Remove on ions and 1 cup sauce, add to moug h rabieh and chick p eas, and mix slowly until evenly distribu t ed. Add chicken to remaining sauce in pan Bnng to a bo i l Remove ch icken and p lace on mough rabie h m ixt u re Add sauce ac cord ing to taste Serve hot
101
NUTRITIONAL VALUE PER SERV I NG Enelg)' (Cal) Cholf1 II lof (ll1g) F at (g)
16 6
Calbobyd,
'0
ProleH1 (g)
"
Fiber (9)
108
390
2
Rich in llnc and
vitaminS
83, B6, dnd B12
(p~
126-133)
l
,
I
( e,ve5 5
[
prepa r ation t me 15 m ro
r
\ cocking limE' 30 min
INGREDIENTS
PR EPARAT IO N
Rice
Put ground beef
serving Cooked Ground Beef (p.9)
1 112 cups long -g rain rice. soaked in water for 1/ 2 hou r
In
a large pot over high
heat Dram rice and add to mea t , stir for 2 minutes
3 cups ch icken b roth (p. 13) 1 teaspoon salt 1 teaspoon allspice
Add chicken broth and seasonings.
1/ 2 teaspoon ground cinnamon
30 more minu t es, w Ithout st i rring.
Bring to a bo i l St ir; cove r and cook over low heat for Put r ice on a servmg plate
Sauce 2 cups chicken broth (p.13) 1 tablespoon all -pu r pose flou r
1 teaspoon sa lt 1 teaspoon a llsp ice teaspoon ground cinnamon
pound sk inless c hicken b reasts, bo iled (p.l3) and sh redded 2 tablespoons pine nuts, toasted (p.l3)
In a separate pot. mi x sauce Ingred ients and cook over low heat. stirring constantly until m ix tu re starts to thicken. A dd chicke n and bring to a bOil Remove chicken and put on rice. G arnish wi t h pine nuts. A dd sauce according to taste Serve hot with salad or plain yogurt
10'1
er' e'
5
prepdrallon I.me 2 0 min
cooling lIme 45 mIn
INGREDIENTS
PREPARATION
Jew's Ma l low St ew
In a large pot, heat oil, add 1 chopped
1 tablespoon vegetable oil
onion, and stir fry unt i l lightly browned
4 onions, finely chopped 1 1/2 quarts chicken broth (p.13 )
Add chicken broth and seasonings. MIx and bring to a boil
1 teaspoon sa It 1 pinch white pepper
chicken broth w ith Cilantro and Garlic
112 teaspoon dried cilan t ro
Dram Jew's mallow well and add mallow to
3 pounds canned chopped Jew's mallow
Stir and bring to a boil again. Cover pan and cook over low heat for 20
1 serving Cilantro and Garlic (p.1 0 )
minutes. Add lemon Juice and cook for 5
1/2
cup lemon juice
large loaf pita bread, toasted
more minutes Set aSide Make Cooked Rice, without vermicelli
cup red -wine or grape vinegar 1 pound skinless chicken breast, boiled (p.13) and shredded
Cut bread Into small squares In a small bowl. mix remain i ng onions and vinegar. Set aside.
Cooked Rice (p.72 ) Put hot rice In a se rving dish, add hot chicken. Cover with hot stew. Garnish With bread and onion mixture
10
NUTRITIONAL VALUE PER SERViNG
Ene'9Y (Cal) Cholesterol Imgl Fat (9)
350 60 5
Carbohyd,ate (9)
43
P'ote'fl (9)
33
Fd '""
(9)
7
Rich in fi ber, magnesium, potassium, and vitamms A, B3, 86, C. and E. Contains ca rotenlods (pp_126-133)_
NOUILLES 8
serves
preparation t,me
30 min
cooking time 1 0 min
INGREDIENTS
PRE PAR ATIO N
White Sauce
In a sauce p an, m i x whi t e sauce Ing red ients,
1 1/ 2 quarts ch icken bro t h (p . 13)
Cook ove r low h ea t , stir constan tly until
10 tablespoons nonfat dry milk
sauce sta rt s to thicken.
6 tablespoons co rns t arch 1 teaspoon salt 1/2 teaspoon white pepper
In a sep arate larg e pot, coo k taglia t elle in bo il in g wa t er.
1 pinch nutmeg
Drain pas t a and di vi d e in t o 2 equal portions. Pu t fi rst p o r t i o n in a large cassero le dish
pound taglia t elle
C ove r with ha l f the white sauce
1 cup mushrooms, sliced pound skinless chicken breast, boiled (p.13) and shredded
Ad d c h icken and m ush rooms; mi x well
1/ 2 c up mozzare l la cheese, grated
C ove r w ith grat e d c h eese. Bake In prehea t e d ove n (475°) for 20
Add rema in in g tag llatelle and sauce. MIX
again.
mi nu tes . Bro il for 5 minu t es until cheese is golden b rown. Serve hot. Tip II
t
e
01
e
j
or
k n k
1t2
I
'jc.
e l' 11
l
,
1
II 1( t
,II e
LI, r:
1
e
JS Y
1
rt t
NUTRI TI ONA L VALUE PER SERVING Energ)' (Cal)
430
Choleste rol (mg)
120
F,lt (g)
10
Carbchydrdte (9)
55
PrOle
30
FIber (9)
3
Rich in vi tamIns 8 3, 86, and 812 (PP 126-133)
serves 5
preparation time 15 min
cooking time 35 min
INGREDIENTS
PREPARAT IO N
, tablespoon vegetable oil , pound chicken drumsticks
In a large pot , heat 011, add chicken, and stir-fry until sides are ligh t ly golden.
2 medium onions, finely chopped
Remove and set aSide.
2 garlic cloves, crushed (p.l1)
In the same pot, add onions and stlr·fry until
1 14.5 -ounce can diced tomatoes
lightly browned.
6 medium potatoes, diced
A dd ga rl ic and stir· fry for 2 more minutes Add tomatoes; cook until t ende r
2 cups water 1 teaspoon salt
1;2 teaspoon allspice 1; 2 teaspoon ground cinnamon
Add remaining ingredients, plus ch icken Cook over high heat Bring to a boil; stir well and cover pot. Cook over low heat for 30 minutes or until mixture thickens and po t atoes are tender. Serve hot with Cooked Rice (p.72)
"4
NUTRIT I ONAL VA LUE PER SERVING
EnfHgy (Col) Chc.>ie:.terol (mg) Fal (9)
360 77
7
Ca.b<;.hydrctle (9)
51
Pr<;'It'u, (9)
"
F,t)(H (9)
3
Rich In potassium and vllam,ns 83. 86, and C. Contains Iycopene and phenolic acids (pp 126-133)
,;erves 3
f reparation t,me 5 min
soaking time 6 0 mil'
cooking lime 2 0 min
IN GRED IENTS
PREPA RATIO N
, pound c h icken liver
Trim vis ible fat from chicken liver.
2 tablespoons soy sauce
M,x soy sauce with vinegar, mustard, and
3 tab lespoons red -wine or grape vinegar
seasonings Add chicken liver_
, tablespo on yellow mus t ard
Manna t e In the fridge for 1 hour Drain and keep sauce lor later use.
1/2 tea sp o on salt
1 pinch whi t e peppe r pinch allspice
In a large pan, heat oil, add chicken liver and stir-fry for 2 minutes.
tablespoon vegetable oi l
Gradually add sauce, stirring slowly until all
5 garlic cloves, cr u shed (p." )
liquid evaporates and liver is no longer pink
2 tablespoons lemon ju ice
Inside. Add garlic and lemon Juice.
1 pinch pa r sley leaves
Cover pan and cook for 1 more minute Garnish with parsley. Serve hot with spaghetti or fned potatoes_ Note: You can substitute chicken breast or beef steak for the chicken liver, if deSired.
16
NU TRl l lONA L VA LUE PER SERVI N G hergy (C I)
260
CI
Il!steroJ (mg)
728
"' Carl hydrate (g)
11
10
Predell" (9)
31
F"
F Ih('r (g)
0
Hig h in cho lesterol, b ut also very ri ch In folate and vitamins A, B3, 86 , B 12, C, and K (p p. 126- 133J
NUTRITIONAL VALUE PER SERVING
330
Energy (Cal) Cholesterol (mg)
9'
F<:Jt (g)
17
Carbohydrate (g)
12
Protein (g)
43 2
Fiber (g)
serves 3
preparation tllT'e 5 min
cooking trme 4 0
11'1[\
INGREDI ENTS
PREPARATION
Dressing
In a bowl, mix all dressing ingredients well
10 garlic cloves, crushed (p.11 )
Add mushrooms and chicken and m i x well
1 tablespoon red -wine or grape vinegar 1/2 cup fat -free plain yogurt 2 tablespoons olive oil tablespoon tomato paste teaspoon allspice
Place In a nonstick baking dish Cover with aluminum fo i l and cook
In
preheated oven (475°C) for 1 hour. Turn every 20 minutes for even cooking.
teaspoon salt 1/4 teaspoon red pepper
Serve hot with Hummus Be Tahlnl (p.42)
1 p i nch oregano
and salad.
cup mushrooms , sliced pound skinless chicken breast, diced
118
I"UTRIT I ONAL VALUE PER SER\
II~G
Energy (Cal)
'"
Ctoc;le~tli'rel
(mg)
Fat IgI Carbehydrate {gl Pretei,. (g) F,ber (g)
,., 0 J1 0
r n t,P'le 5 P'llf'
co
kirlg tlP'le 30 "",n
INGREDIENTS
PREPARATION
1 pound fish f i llet
Brush fi sh fillet w ith oil.
1 tablespoon vegetable oil
Sprink le with sa lt and wh ite pepper
1 teaspoon salt 1/4 teaspoon white peppe r 1 lemon, sliced in rounds
Add lemon slices and wrap with aluminum foi l. Bake In preheated oven (47sn) for 30 minutes Serve hot With baked potatoes
119
SP'"f>5
5
p,er);,H3Iion time
3 0 mIn
cooking time
60 min
INGREDIEN TS
PRE PARATIO N
Fish Sauce
In a deep pot, heat oil, add on ions and
1 tablespoon vegetable oil
stir-fry until fully brown and crispy.
3 medium onions, thinly sliced 3/4 ounces fish t eas poon cumin teaspo o n caraway teaspoon ground cinnamon t eas poon salt
Remove half the onions and set aside for later use. Add uncooked fish to onions in pot and stirfry for 3 minu tes Add seasonings, lemon, and water. Bring to a boil.
2 bay leaves
Cover and cook over low heat for 30 more
2 cinnamon sticks
minutes. Drain mixture, reserving only the
1/2 lemon
liquid.
6 cup s water In a large pot, stir-fry drained rice for 2 1/ 2 cups long -grain rice. soaked in water
for 1/2 hour tablespoon cornstarch
minutes. Add 3 cups of the hot l iquid from previous step. Cover and cook over low heat fo r 30 more minutes. Rice should be brown in color.
1/ 4 c up wa t er
2 pounds fish fillet, baked (p.119)
Dissolve cornstarch in wate r.
3 tablespoons pine nuts, toasted (p.13 )
Add to remaining liquid and stir over low heat until sauce starts to thicken. Put rice on a serving plate. add baked fish and some sauce. Garn ish with pine nuts and remaining onions Serve hot, With salt and lemon Ju!c e If deS ired
120
NUT RITlcr~AL VALUE. PER SERVING
'n
t'-l~
CI
It "I
F
510
((.11)
,
I
(n
gl
96
(gl
<7
t {~)
Cafb I ydl
Pn" " F-.b f
"
" ,
44
R,th" vrtar~tn B.i, B6" nd ell c< ('ta,ns Orneoa 3 fatly a d1; WI1176-1331
t fo€, ...
es 5
prepardtlol1 t me 2 0 min
INGREDIENTS
PREPARATI O N
Sauce 1 tablespoon vegetable oil 1 med ium onion, thinly sliced
In a large pan, heat o i l, add onions, and st ir-fry until lightly browned
1/2 cup carrot, finely cho pped
st 'r-fry until tender.
112 cup red bell pepper, finely chopped
Add tomato and Cilantro and Garl,c and stlrfry for 5 more mmutes.
1/ 2 cup g reen bell pepper, finely chopped
Add carrots and red and green bell peppers;
1 tomato , f inely c h o pped 1/2 serving Cilantro and Ga rl ic (p. , 0 ) 4 tablespoon s tahini 4 tablespo o ns lem on juice
Cook over low heat for 3 more minu t es,
1 teaspoon sa lt
stirring constantly.
1/ 4
In a sepa rate bowl. mi x remaining sauce ingredien t s, then add to vegetab les, stirring cons t an t ly_ Bring to a bo il
teaspoon white pepper
teaspoon red pepper 1 cup wa ter
Add sauce
2 p ounds fish f il let, baked (p.119 )
Add salt and lemon Ju ice If desired.
1 tablespoon pine nuts, toasted (p . l3 ) 1 pinch fresh c il antro
Serve hot
1/4
Put hot fish on a se rving plate Garnish With pine nuts and cilantro.
NUTRITIO N AL VALUE PE.R $lRVING Enft'IY ((..1)
liD
Cnole!.INO (mq)
96
F 1(9) C .. r~ onydrale (9)
"
PrOle,n q)
42
Ftbt>r (q)
16
3
RICh ,n vitam,,,!> A, 63, 66, B 12, C, and K Conta,ns Omega·3 fatty aCids (pp 126 133)
NUTRITIONAL VALUE PER SERVING E nerfly (Cal) Cholesterol (mg)
76
Fill (g)
10
C.Hb()hydrale (g) Proleln (g) fiber ,g)
17'
310
8 47
2
Rich In phosphorus and \iltamms A, 63. 66, 612,
. ervp
5
rreparatlon trine 1 0 min
cooking l imE:' 30
1"111
INGREDIENTS
PREPARATI O N
7 ounces salmon, cut into 5 slices
Brush fish with oil, then sprtnkle with salt and while peppe r.
tablespoon vegetable oi l teaspoon salt
Wrap In aluminum foil with vegetables.
teaspoon white peppe r
Cook in prehea t ed oven (475°) for 30
leek, thinly sliced
minutes. Remove aluminum fori
cup cele ry, thinly sliced 2 carrots, thinly sliced
Serve hO l wi t h lemon Juice and baked potatoes
NUTRITIONAL INFORMATION ENER GY Calories are unIts of energy. The term "calorie" describes both the amount of energy in food and the amount of energy the body uses. The body's need for energy never stops. Three nutnents - carbohydrate, fat. and protein - as well as alcohol supp ly energy, measured in calories, !n food. Source of Energy Fat Alcohol Carbohydrate Protem
Ca lories per gram 9 7 4 4
These nutrients are released from food during digestion, then absorbed in the bloodstream and converted to glucose, or blood sugar, after a long process in the digestive system. This energy is used to perform a ll bodily functions, both involuntary (mental effort, breathing, digestion, vision) and voluntary (walking, athletics). Age, sex, basal metabolic rate, body size, physical condit ion, and activity level all contribute to how much energy an individual needs. Healthy individuals need between 1,800 and 3,000 calories. - 1,800 calories is about rig ht for many sedentary women and some older adults. Young children need a variety of foods, but may need fewe r than 1 ,BOO calories. - 2,200 calones meets the needs of most children, teenage girls, active women, and many sedentary men. Women who are pregnant and breastfeeding may need more. - 2,BOO calories IS about nght for teenage boys, many active men, and some very active women . The numbers g iven in the nutritional value sect ions of each recipe are approximate calculated values of energy per serving.
PR O TEIN Protein supplies amino acids, which are the building blocks that build, repair, and maintain body tissues. As a nutnent, protein performs many functions. It is a part of every cell in the body and a constant supply IS necessary to repair cells as they wear out. During times of gro......-th - infancy, childhood, adolescence, and pregnancy - the body needs protein to make new body tissues. Protein also helps regulate body processes. As enzymes and hormones, proteins make various chemical reactions happen. As antibodies, they protect you from disease-carrying bacteria and viruses. Protein also supplies your body with energy if you don 't consume enough from carbohydrates and fat. Otherwise, protein can be saved for its unique funct ion: to bUIld and repair body t issue. When you consume more protein than you need, it's broken down and stored as body fat, not as a reserve supply of protein. 15% of one's daily energy intake should come from protein, a round 70 grams per 2,000 calories.
12f,
FAT Fats in food have a number of nutritional functions. They serve as a concentrated source of energy and a source of essential fatty acids. They act as carriers of fat-soluble vitamins - A, 0 , E, and K - and affect the palatabili ty of foods. Body fat. also known as adipose tissues, is where extra energy is stored. It also serves to protect the body from injury and to provide insulation from cold weather. Fats are of several types: • Saturated fats, which are firm at room temperature, include butter, coconut oil, and palm oil and a re also found in red meats and chicken. They are genera!ly unhealthy because they increase the cholesterol level in the blood, even if they are cholesterol free. • Unsaturated fats, which include oils derived from canola, olives, corn, sunflowers, and rape seeds, are generally healthy; they increase the good cholesterol (HoL) in the blood, and slightly decrease the bad cholesterol (LoL). a Omega-3 fatty acids - polyunsaturated fatty acids of a somewhat d ifferent structure - are found mostly in seafood, especia lly higher-fat, cold-water varieties such as mackerel. albacore tunCl, salmon, sardines, and lake trout. Both soybean oil and canola oil supply some Omega-3s, too. Some research, a lthoug h inconclusive, suggests that Omega-3s may help prevent blood platelets from clotting and sticking to a rtery walls. and so may help lower the risk for blocked blood vessels and heart attacks . Omega-3s may also help prevent arteries from hardening. a Hydrogenated fats are unsaturated fats that are processed (by adding hydrogen molecules) to make them stable and solid at room temperature. Through processing the fat is made more saturated and is called trans-fatty acids. It becomes more harmful, increasing LoL and decreasing HoL. 25- 30% of daily energy intake should be from fats, around 60-65 grams per 2000 calories. Choose polyunsaturated over hydrogenated or trans-fatty acids.
C HO LE STERO L Cholesterol is a fat -like substance, but it is not a fat itself and does not have any calories. Cholesterol is only fo und in foods of animal o rigin and has a different structure from fat. It has several necessary functions in the body, such as creating cells, especially nerve and brai n cells. However, too much cholesterol in the bloodstream is linked to heart disease.
,
The cholesterol that circu lates in your body comes from two sources: • Foods and beverages of animal origin, such as eggs, meat, chicken, fish, and dairy products. Foods derived from plants do not contain cholesterol, but still may increase cholesterol levels. For example, coconut oil is cholesterol free because it is made from a plant, but It is still rich in saturated fats, which increase b lood cholesterol. • The liver and most of the tissues in the human body can make cholesterol to satisfy their needs. Therefore, high blood cholesterol can be the resu lt of internal production and not necessarily from food . Daily food intake should provide less than 300 m illigrams of cholesterol.
CAR BO HYDRATES Carbohydrates are the body's main source of energy, powering everything from jogging to breathing to digesting food. Glucose, known as b lood sugar, is the main form of carbohydrate used for energy in the body, especially the brain . Carbohydrates are classified int o two groups: a Simple carbohydrates, high ly absorbable and easy to digest, are found in white sugar, fruit juice. sweets; they are usualJy called "empty calories" because they provide energy and no nutrients. a Complex carbohydrates are s low to be digested and absorbed, and are made up from many sugar units; examples are pasta, potatoes, rice, beans. They are usually nutrient dense, supplying vitamins, minerals. and fiber. 55% of daily energy intake. o r around 270 grams per 2000 calories. should come from carbohydrates. mostly complex carbohydrates.
127
FIBER The term fiber refers to the complex carbohydrates in fruit, vegetables, grains, nuts, and legumes that can't be broken down by human digestive enzymes and therefore are calorie free. Meat and dairy products do not contain fiber.
There a re two basic types of fi ber: • Soluble fiber is found in grains and some frui ts and vegetables. It may help reduce b lood cholesterol levels, thereby reducing the risk of heart disease and may also help control t he rise in b lood-sugar levels following a meal, which is
important for people with diabet es. • Insoluble fiber is found in fruit and vegetable skins, nuts, and grains, especially wheat. It creates a feeling of fullness and adds bulk to the contents of the colon and relief from constipation. It may decrease the risk of colon and rectal cancers.
MINERALS 15 minerals have been identified as nutrit ionally necessary; a part of every body tissue, they are essent ial to life. M inerals help chemical react ions take place in the body and provide structure in the form of bones and teeth. The human body cannot produce them. They are calorie free and make up only about 4% of body weight . • The "major" minerals include those we need the most: calcium, phosphorus, magnesium, chloride, potassium, and sodium, These last three are called electrolytes; together they help regulate fluid in the body and transmit nerve or electrical impulses. • The "trace" minerals include chromium, copper, fluoride, iodine, iron, manganese, molybdenum, selenium, and ZIOC. Major M i ne r als Calcium F, ld Sour<:e~ Dairy products, dark green leafy vegetables, fish With edible bones, legumes. seeds, and nuts. Fur tl( n The most abundant mmeralm the body, especially In bones and teeth. Helps muscle movement and regulates heartbeat Plays an important role in the function of nerves. Helps blood to coagu late. Phosphorus d S( urce< M ilk, mea t, poul try, fiSh, eggs, legumes, nuts, bread and baked foods Functl( no;; A major component of b ones and teeth, Helps produce energy in the body. Plays a Vital role In regulating energy in the organs. A component of DNA and RNA.
r
Magnesium d Sc .... rcf's Legumes, nuts, whole grains, and green vegetables. r ,I I, n< A n Important part of 300 enzymes that regulate body functions. Produces energy, builds proteins, and helps in muscle contractions. Maintains nerve and muscle cells. Fights sleep d isorders, depression, and fatigue. Plays an important role in maintaining teeth and bones.
r
Major Minerals: Elect r o lytes Chloride F d S( "
12'
s Table salt.
, F
Fun 'tiP!"' Helps regulate fluids Inside and outside body cells.
A component of stomach acid, which he lps digest food and ab sorb nutrients_ Helps transmit nerve impulses.
Potassium F{ l rl Sources: Apricots, avocados. bananas, canta loupe, grapefruit, kiwi, oranges, strawberries. tomatoes, potatoes, dried fruil, fresh meat, poultry, and fish. Fur,dlon!):
Helps Helps Helps Helps
regula te fluids and mineral ba lance inside and outside body cells. mainta in normal blood pressure. ir' the transmission of nerve signa ls. in muscle movement.
Sodium F( dS(Uf<' About 75% of the sodium we ea t is from processed foods; the remaining 25% comes from table sa lt A small amount occurs na turally In food. Furl" lion' Helps regu late fluids and mineral balance inside and ou tside body cells. Helps transmit nerve Impulses. Regulates blood pressure. Helps in muscle relaxation, including the heart.
Trace Minerals Ch romi um F J Source F,Jn _tIO I1
Meat, whole grams, and nuts.
Works with insulin 10 help the body use g lucose (blood sugar). Copper F~ d S( W( i Organ meats, especially liver; seafood, nuts, and seeds Fun "II )n An essential component of enzymes. He lps in creatmg hemoglobin, which transports oxygen throughout the body. Helps In produc ing energy. Fluoride F, od Scurr Fish with ed ib le bones (such as can ned salmon), and tea. Fun(\1 In! Stfengthens teeth and protects aga inst cavi ties. Helps prevent osteoporosis. Iodi ne F, 0'. S(ILHCe Saltwater fish, fortified table sa lt. FUI 3ioll Part of thyrOXin (thyroid hormone), which regu lates the rate at which the body uses energy. Iron F. d S<)W Heme iron from anima l sources, including meat, liver, poultry, and sa lmon. Non·heme iron from plant sources as spinach, chard. prune juice, dried apricots: legumes such as len tils, beans, soybeans, nuts. HefT'e Iron is absorbed better than non-heme iron in the huma n body. Non·heme iron absorption can be enhanced by
129
consuming it with foods high in vitamin C
"
Form" hemoglobin m the red blood cells; hemoglobm carnes oxygen throughl'lut the body_ Fights memia, fatigue, and infectlons_ Manganese Sl Whole gram products, pineapple, kcde, strawbernes, and tea. F A component o f many enzymes_ Molybdenum F d Milk, legumes, bread and grain products.
,
A comronent of many enzymes. Works with IIboflavin to Incorporate Iron into hemoglobin fOI fed blood cells. Seleni um Seafood, her, kidney, gram products, and seeds. Works as an antloxlddnt with vitamin E to protect cells from damage that may lead to cancer, heart disease, and other problems. Aids In cell growth Zinc S soybe
Meal , liver, and seafood are the best SOt.
F, Essential for growth; a component of 70 different enzymes Promutes cell reproduction, tissue growth and repair, and wound healing Helps the body use carbohydrate, protein, and fat
VITAMINS 13 vitamins have been identified as nutritionally necessary; they w ork with other nutrients to help perform a variety of functions. Vitamins are also called micronut rients because they are needed In on ly tiny amounts. The human body cannot produce them. They are calorie-free. Vitamms are d ivided into 2 groups: water soluble and fat soluble. The group name describes how they are carried in food and transported in the body. • Fat-so luble vitamins include vi tamms A, D, E, and K. • Water-soluble vitamins include vitamin C and the B-vitamins: th iamin (Bl ), riboflavin (B2), niacin, vitamin B6, folate, vitamm B12, biotin, and pantothenic acid .
Fat-So lub le Vitamins Vitamm A f d S, JlC S liver, fish 0 11, eggs, and milk. Carotenoids are converted in the body to vitamin A Carotenoids are found In spinach, collards, kale. broccoli, carrots, peaches, pumpkin, sweet potatoes, red peppers, and cantilloupes Fl.! 1,01 Strengthens Vision, especially night vision. Promotes the growth and health 01 all cells, tissues, bones, ilnd teeth Protects ag.Jmst infection by keeping the skm and tissues healthy. Protects against several diseases, especially cancer
tJo
,
I I
Vitamin 0 (Calciferol)
F
d S"ute
Chet ,e, eggs, 50me fish (sardines and salmon), fortified milk. breaUast cereals, and margarine
Vitanllfl D,~ k lW
IS the "sunshine vitarrHn
H
because the body can make it after expOSure to sl.nlighl or ultra .... iolet II9hls.
,uns :
FUI)(
Miltllt.W1S the ciliClllm-phosphc,rus exchange in the body. Ht::'lr~ In fOI!IlII<9 bones ;jnd teeth Pre\it'nts os.tear: >r05
Vitamin E (Tocopherol) d Vegetable oils, margarine, salad dressings. seeds, nuts. and wheat germ.
,"
u' t Works ;IS an antloxidar,\. May help fJroteo against illnesses. including heart disease and some types of cancer. Vitamin K
d 5,
Parsley. spinach, broccoli, dairy products, meat, eggs, and cereals.
Intestlndll Kteria produce some of the Vitamin K we need F-un
ion
Help'
II'
k.r II ling rroteins that encourage blood to clot
Water-Soluble Vitamins Vitamin C (Ascorbic Acid) F' Citrus fruits, belries, melons, peppers. many dar~ green leafy vegetables, potatoes. and tomatoes t, Helps In oeatlng '~olldgen, ....... hch cOllneds ml>scles, bones, and tissues. Heir-'S the llody abS(A~' IrOIl from plant sources of food Prevents tissue ollid,zat lon, w~lId lowers the fisk of getting cancer and heart disease. Helps forlO ,11ld rep<1If red blood cells, bones and other tissues, and helps keep capillary walls and b lood vessels firm hnpOltdllt lor healthy gums dnd to heal cuts and wounds. Pre\"l;'nts IIlfertlOrl by keeping the Immune system healthy. Vitamin 61 (Thiamin) F \d $, Blt:-ad, lice, pasta, tortillas, fortified breakfast cereals, pork. liver. and other variety meats. F Helps rt;-Ib product' energy from carbohydrates. Build::. dnd ler-dlrs lIerve and muscle tissue. Prevents lo~
"ilF'->r~ t lte.
Vitamin 62 (Riboflavin) F d liver. kidney, he~rt. dairy products, enriched bread. cereal, eggs, meat, green leafy vegetables, and nuts. I,
Helps i111 cells f:'loduce energy from proteins. Help~ d an~lt~ tlyplophan (,In dmino acid) into niacin (vitamlfl 63). Mi1inl.~IHS hair and niliis. Facilitates the function of the nervous system. Vitamin 63 (Niacin) SI'U Poult ry, f,sl , beef, peanul butter, and legumes. Some \illan'lI 63 IS produced in the body from tryptophan (al. amino acid). F·
II
Hetps all cell~ rroduce energy from carbohydrates and fats Helps ellzylTle~ function In the body
BI
Maintains healthy skin_ Helps digestion. Protects the nervous system. Vitamin S6 (Pyridoxine) FIr Chicken, fish, pork, liver, kidney, whole grains, nuts, and legumes_ Fllr lIen
Helps produce other body chemicals, such as insulin, hemoglobir1, and antibiotics, to fight infection. Helps all cells produce energy from proteins Helps In transporting amino acids. Helps IfI creating vitamin 83_ Facilitates the function of the nervous system_ Folate (Folic Acid) r, S, Ir Leafy vegetables, orange Juice, some fruits, legumes, liver, yeasted breads, wheat germ, bread, cereal, rice, and pasta products. F'Jn II< I Plays an essential role IfI producmg DNA and RNA to make new cells. Works with vitamin 812 to form hemoglobin in red blood cells. Prevents heart disease. Lowers risk of neural tube defects in newborns_ Vitamin 812 F· --I S F ,
Meat, fish, poultry, eggs. milk, breakfast cereals, and some fortified foods_
Works wi th folate to make red blood cells_ Serves In every cell as a vital part of many chemicals _ Helps the body use fatty acids and some amino acids Facili tates the function of the nervous system. Biotin 1
F~I
S,
1If{
Eggs. liver, yeasted breads. and cereals
II
Helps ali body cells produce energy from protein, fa ts, and carbohydrates. Pantothenic Acid F .j Sr 1(1 Meat. poultry. fish, whole grain cereals, iegur'P.es, and milk. , n Helps ali body cells produce energy from protein. fats. and carbohydrates
PHYTOCHEMICALS Plants naturally produce these chemicals to protect themselves against viru ses, bacteria. and fungi. They also p rovide color, flavo r, and scent. Recent scientific studies have proven that they could help in p rotecting humans against some diseases, such as heart disease and cancer, as indicated below: Allylic Sulfite Ir! S( ur((' Garlic and onions. Helps in removing toxins that cause cancer. 8 -Carotene (Seta-Carotene) j SI Carrots. apricots, peaches, and zucchinis Fur tl( I' Helps protect the Immune system.
132
,
I I
T
Carotenoids F Dark green and orange-colored plants such as parsley, Jew's mallow, chicory, spInach, chard. e tc. If. t n Prevents toxic molecules from Invading and damaging cells. An anti-inflammatory, which lowers the risk of some cancers Cumarin
J
e
_,
Turmeric, curry. mLostard, and saffron.
An at'lioxidanl that helps prevent heart disease a r,d cancer.
G ingerol f S, ,f{t' Ginger f t, An antioxidant that helps prevent heart disease and cancer. Isoflavone
F' d F JII
ur I( I
Beans, peas, peanuts, and tofu. May reduce the risk of breast and ovarian cancer.
Isothiocyanates, Indoles f' d Il - ~ Cabbage, broccoli, ka le, and cauliflower.
F
(II(
I
lutein F d S( F
Blocks carCinogens from damaging cells; interferes with the action of a precancerous form of estrogen,
Spinach. Reduces blindness in the elderly.
lycopene f
Tomatoes. especially cooked. and kiwi. Moy decrease the nsk of prostate cancer.
Omega· 3 Fatty Adds ~ Fish 011. mackerel. salmon. and trout t, F MdY decredse the risk of heart disease. Pheno lic Acids F d SC L1I ',f' Potato, apple, blueberry, cherry, orange, grapefru it, and coffee beans Fur' tlU An antioxidant that may prevent some cancers. Tannins F, ,I FUI'"tl(1
Lentils, black·eyed peas, Lava beans, and grape and apple juices An ant ioxidant that may prevent some cancers.
Zeaxanthin d 5< Kale. mustard. horseradish. and corn . •' ,(\ An antioxidant that enhances immune function and may pre... ent some cancers
t33
GLOSSARY
1;
Allspice, Bihar he lou
Chicory, Hendbah
Artichoke, Ardichaouki
Cinnamon stick, Oud Kerfeh
Asparag us, Halioun
Cinnamon, ground, Kerfeh naema
Basil, Habak
Ci lantro, Kezbara Tazajah
Basil, dried, Habak yabes
Ci lantro and garlic, Kezbara wa toum
Bay leaves, Warak ghar
Cilantro, dried, Kezbara yabisa
Beef kafta, Kafta bakar
Corn, Doura
Beef steak, slices, Steak bakar sharaeh
Cornstarch, Nashaa
Beef steak, sirloin, Steak folillet
Cracked wheat, Burgho i
Bel l pepper, green, Fleifleh khadra
Crystal salt, Maieh khishen
Bel l pepper, red, Fle ifleh hamra
Cumin , Kammoun
Black lentils, Adas aswad
Eggplant, Bazenjan
Black pepper, Bhar aswad
Fava beans, Fui
Bulgur, Burghol
Flour, Tahin
Bulgur, coarse, Burghol khishen
Flour, white, Tahin abiad
Bulgur, fine, Burghol naem
Garlic bulb, Kouz toum
Cabbage, Malloul
Garlic clove, Fass toum
Caraway powder, Karawyah Boudra
Ginger, Zanjabeel tazaj
Cardamom, Habbat al hal
Jew's mallow, Mouloukhieh
Cardamom, crushed, Habb el hal madkuk
Keshek, Keshek
Cauliflower, Karnabit
Kidney beans, Fassoulieh
Celery, Kralis
Kidney beans, red, Fassoulieh hamra
Chard, Salek
Kidney beans, white, Fassoulieh baida
Chicken broth, Marak al dajaj
Leek, Karrat
Chicken liver, Kasbet dajaj
Lentil, Adas
Chickpeas, Hummus habb
Lima beans, Loubieh khadra
Marjoram, Mardakoush
Tomato sauce, Salsat al banadoura
Mastic, Messek
Vermicelli, Shaayriah
Meat, blended, Lahem madkouk
Vinegar, red, Khall inab
Meat, diced, Lahem ras as four
Watercress, Baklah
Meat, minced, Lahem mafroom
White pepper, Bhar abiad
Mint, dried, Naanaa yabes
Zucchini, Kousa
Mushroom, Feter
Mustard, yellow, Khardal as far Nutmeg, Jouz el Vb Okra, Bemiah Parsley, Bakdouness Pear, green, Bazella khadra Pine nuts, Sanawbar
Pita bread. Khobez Arabi Radish, FeJel Raisins, yellow, dried, Zbeeb asfar Red beans, Fassoulieh hamra Red pepper, Bhar ahmar Rice, long-grain, Roz amariki, tawil Rice, short-grain, Roz massri, kassir
Rosemary stick, Eklil al jabal Saffron, Zaafaran oroppi
Shrimp, Kraydess Sumac, Sum mac Tahlni, Tahini
Tomato paste, Robb al banadoura
1: )
"'
AddS Be Hamad Artichoke Stew
71
Baba Ghannut
42
Baked Fish Fi let
119 ""
Baked Salmon Balila Burghol Be Dfin Bulgur with Toma to Chickel' and Cilantro
125 27 62 , 53 100 +-
Chicken and Potato Stew
114 ~
Chicken with Rice Chicken Liver Chicken Loaf Chicker. Soup Cooked Rice Dawood Basha Eggplant Salad
109
rattet Dajaj
102 +
116 +
105 36 12 95 21
Faltoush Ful Mudammas Green Bean Salad Green Beans in Tomato Sauce Green Pea Stew
44 18 27 22 51 76
Hummus Be Tahini
42
Kaha and Potatoes
92 85 83 35 25 78 40 75
Faltel Hummus
Kebbe in a Pan Kebbe labanyieh
Keshek Kidney Bean Salad Kidney Bean Stew Kidney Beans in Tomato Sauce Laban Emma
5 15 5 10 5 5 10 5 15 15 5 25 5 5 15 15 15 10 25 5 5
25 5 5 20 30 30 5 5 10 10 10
30 15 30 30
15 30 ~
40 45 35 30 20 60 35 15 50 6 30 ?O 15 15 45 30 15 40 50 60 10 15 30 30 15
4 3 3 5 4 5 3 3 5 5 3 6 5 6 5 4 8 5 5 3 5 4
4 5
710 205 15? 310 415 445 29() 320 360 395 260 230 270 240 19() 19() 450 500
225 460 210 19() 260 330
4
380
8 5
390
4
375 360 350 330 225
4 6 6 5
380
27 88
76 0 22
96 77
76 728 '30 80 54
50 4
7 14 2 10 17 8 6 15 7 6 11 4 5 8
75 60 41 45 18 26
20
8 50 67 51 7 51 50 10 9 32 55 9
47
14
14
5 7 19
67 80 21 53
14
17
4
32 26 32 45 45
14
27
17 16
8 18 8 12 5 11
15 5 3 6
56
50 42 49 57 19
7 2
4 37
2 6 16 11 1 3 2
16 26 8 39
24 35 31 40 25 5 20 7 35 30 4 19 4 6 21 10 32 2'1 28 19 15 ?7 18 23
,
2 1 1 1 2 2 12 3 11
7 1 5 8 7 11 ~
7 10 14 14
15 1
M(lll·luta Mashed Potatoes Meatloaf with Eggs M,'hshi Katel M( Jdardara M, Jglrableh M( lJJadara Mouloukhieh Moussaka NOlJdles Okra Stew Oven- Baked Omelet Potato and Egg Salad Rishta Roast Beef Samkeh Harra Shawarma Sherkh el Mehsr., Shepherd's Pie Shish Barak Shish Taouk Siyadel Samak Spinach Stew Stir-Fried Ch icory with Onions Stuffed ZucchiniS Tabbouleh White Spaghetti Zucchini Omelet
w
~
31 ~ 70 67 SO ' 49 ~ 107 ,
52 ' 110 +47
10 10
20 30 5 15 15 20
W W
6 4 5 5
45
4
W
8 3 5 4 8 4 4 4 4 5 5 5 5 8 5 3 5 4 5 5 5 6 5
30 40
40 45
10
W
112 +-
30
74
10
58
15 10 10 20 20 10 15 20 30 5 30 5 30 30 30 10 5
10 30 30 30 30 90 30 SO 90
28 t 32 t68 ~
172 +-
65 ~ 89 86 + 97 +
118 +-
120 9O t55 ' 80 ' 16 ~ 56
82 '
50 W
40 W
15 15 W
30 30
1 ~
c + +
+ t
+ +
~ +
r
t + ,
325 ,~
,~
, ~ ~
185
18
540
72
280 3SO
8 6 5
W
5
2W
430 215
+ t-
290
280 275 470 370 510 205 3/0
285 330 510 190 145 195
+ +
,
280 2SO 330
+ , r
4
200
120 27 330 185 103 96 96 36
51 25 97 96 22 18
200
'20 230
30 2'10
"
, t
+ t t
6 10 7 11
12 4 19 15 2'1 I 9
j r
6 12 12 9 9 2
t
55 43 6 47 52 79 45 43 42 55 19 27 36
46
,
2'1
t
"19 57 37 12 57 13
t
+ t
16
13
13
32 18
6
72
+ 12
8
17 7
12 43
18 3 1 13 15 6
14
13
33 10
7 9 3 4 3 3 6 4 3 3 6 5 1 2 3 6 11 5 6 2
73
7
30
19 18 9
"
46 42 48 17 16 21 43 '4 14
3 12 4 20 22
INDEX Ablilma (meat-~tuffed zucchinis), 89 Ada~ Be Hamod (sour vegetable and lento! soup), 30
Ar!kh"ke Stew, 71
Bab" GhannuJ. 42 Baked FIsh Follet , 119 Bil~f'd
Salmon, 125
Bil l d,.! (d"ckpeC) salad). 77
[,ear', See also legumes dddpe, Balila (chickpea salad), 27 S,,'gbol be Dfin (bulgu, wi t h meat and chICkpeas), 62 Fatte! H ummus (chickpeas w ith yogur t ). 44 Hummu~ be Tahin, (chickpea dip). 42 Moussa~a. 47 lilva bl:'ans Ful Mudammas [lava bean salad),
n
Green Be.;!n Silled, 22 Greer, Bear, Stew, 51
Grf'en Beans
In
Toma to Sauce, 51
k,dney I,eans "',dney Bean Salad. 75 Kidney Bean 51!;'w, 78 Kidney Bedns ,n Tomato Sauce, liD
chicken Boiled Chide" and Bro tl , 13 Chicken and C ,lantro. 100 Chicken and Potato Slew, 114 Chicken Vollh RICe. 109 Ch icken Liver. 116 Chicken Loa f 105 Chicken SotJp. 36 Fatte t Dalai (chicken w'lh yog ... ,t sauce), 102 Mough'ilbieh (duck en wi th pea·shar,f'd dough). 107 Mouloukh,eh (Jew's mallo".' ste,'. wl!h ch,dpn). 110 No ... illes (chicken l aghalt'lie ""Ih cream sa ... ce). 117 Sh,sh Taouk (Medilerr«nean d.;cken · ... ts), 11B cilantro Chicken and Cilant'o, 100 Cilantro af'd GarliC, 10 as ingredIent , 71, 74, 83. 90. 100, 110 chickpeas See under beaf's chICory St ir· fried Chico,y wllh O",O"'S, 55 Cooked Cubed Beef. 8 Cooked Gro ... nd Bee f. 9 Cooked Rice. 72 as accompaniment. 12, 74. 75. 76, 89. 90. 95, 110 Crushed Garlic, 11
Ma~hluU (,....,'~ed
preparatl(Hl
bean soup!. 31 01, 12
Dawood Basha (kaha mea tballs w'lh tomato siluce) 95
t.E'f'!
Articho ke Stew, 71 Bur~hol h", Dlin (bu lgur With meat and
ch,d'peas). 62
C ... bed, 8 Cooked Gro ... nd. 9 O(lw00cl BClSh" (~alta I·,eatballs ""lh to rl'ilto sa ... ce), 95 Green Pea Stew. 76 KClftCl and Potatoes. 97 Keb b e '" iI Pan. 85 Kel'he Labany,eh (kebbe In ~ogurt so ... p). 83 Keshek (trad it,ono:!l Lebanese SOI'p). 35 t ,dney Bean Stew. 78 Lahan Emmo (yog ... ,t so ... p w,th cubed bee f). 75 Me.ltlod
be
b,19 ... r Bulq ... , w,th Tomato, 53 Burghol be Ofin lbulg ... r with meat and ch,e.kpeas), 62 Kpbl,e in a Pan, 85 t,ebl·e Laban~,eh (kebbe ,n ~ogurl so tJ pJ. 83 T.. bbo ... lf'l, 16 Cauhllo\~e'
138
Stew 71
eggplafO! Baba Ghann"'J, 42 Eggplant Salad, 21 Mo ... ssaka. 47 Mehsh i Ka tel (mea t less stuffed veg("tahJes). 30 St-eikh e l Mehshl (meal-Sluffed eSj9plants). 89 Stuffed Eggplan:s 80 eggs Meatloaf wi th Eggs, 67 Oven Baked Omelet. 58 Po l ~ I O and E99 Salad. 28 Zucchini Omelet. 82 lava beans. See under beans Fallet Oaja/ (chicken with yog ... rt sauce). 102 Faltet Hummus (ct-Ickpeas WIth yogu rt ), 44 Fat t ousj~, 18 fIsh Baked Fish Fillet. 119 Baked Salmon, 125 Samkeh H~rra (spICy fish With tahrn; s" ... c:e). 177 Slyad,el Samak (Lebanese fIsh stew). 120 Ful Mudamrnas (favil bear. s"lad). 27 garlic Cdantro and Garhc, 10 as ingredient. 71 74.83,90. 100. 110 Crushed Garlic, 11 Green Bean Sillad, 22 Green Bean Stew, 51 Green Beans In Tomato Sauce 51 Green Pea Sl ew, 76 Hummus Be Tahin! 1;2 as accompaniment, 118 Jew·s mallow Moulo ... kh ieh (Jew's mallo ..... stew w,th chicken). 110
k,tflil ilnd POI
{rnl>t'd bear ~oupl. 31 70 Medllo,,1 \~'II' l:gUS"iI~_' 47 M~khlut ..
~.Iashed POI.JlOe~.
Nouilles (o:.hlden !ilyliatelle WIll- cream sauce), II? Okra Slew, 74 Cvell-BafO:'d Omelet. 58
Siyadiet Samak {Lebal1('se {i~I' stew). 1?0 SOl.pS ei), 15 Makhlula ("."xed bean soup). 31 Moulou~hieh (Jew',. "'al1o,' ~tew Will, d"d;en) 110 Okr .. Stew, 74 Rishta (lentil soup will, pasla), 32 ShIsh Bdrdk {kafta tortellwls on yO!)lU! >our~ 97 Siyad,et Sarna! {Lehanesl.' {i~l. ~t('Voi). 120 Spmach ~tew. 90 Sr,l1acl1 Stew, 90 Stll Fried Chico,y w,lh On!On~, 55 Stuffed Eggplaf"'ls, 80 SI"lfed Z,'co:.h,I"IS, 80 Tabbouleh, 16 lah
p,],\d CI"den Soup. 36 No"oIles khlcke" Idglialelle WIth (:reaM sauce), 112 R"hta (lel"liI sO"P wilh pasta). 3' ShIsh Bd",k (Lllta tortl:'lIip;s rn yoV",t soup). 97 Whitf, Spaghett', ~6 P(''''I, 9",'eo G'E'en Pea Stew, 76 p,"e nuls. TOil~ted P,ne NlJIS. 13
vegetables. See unde, mdlvidual name,; nut"tlonallnforMat,on,IS
yogurt J allet DaraJ (chlck~n wllh yoguf1 soluce). 10? Fanel Hummus (chldpeds wllh yogurt), 44 Kebbe Labany'eh (~ebbe In yogu,t 50Up). 83 Labdn El"'1mo {yogurt soup WIth c"hed l)el.'ll, 75 Shish Bilrd~ (kafta tortellinis In yogurl <,')Up). 97
POlil!(o('S
Ch,den and PotdtO Stf'W, 114 i'afta .lPrJ Pot.!toes. J,I,)~hN.! Potdloes. 70 PotdlO and Eg9 Salad, 28
9'
flce Cooked RI(.e.
n
zucchmi Ablama (meat·stuffed ZUCChll"'5). H9 Mehshl Katel {meatle~s ~I\JffeJ "fgetaL1e,l. Stuffed ZucchInIS. 80 Zucchml DIp, 47 Zucchmi m Tomato Sduce, 5 \ Zucchml Ol"'1elel, 82
~O
.J~ ~cco",pa",ment,
72, 74, 75, 76, 89, 90, 95, 110 WIll. Rice, 109 I\lolJd
3'
'.lI;,Jt B
7'
Sh,sh
Tao,,~
(Medilerranean ch,cken culs), 118 139
WHERE TO FIND INGREDIENTS The list below includes a selection of places where you can purchase specialty Lebanese ingredients that may not be available at your local supermarket.
Dayna's Market www.daynasmarket.com
26300 Ford Rd. - Suite 415 Dearborn Heights, MI 48127 tel 1-888-5-DAYNAS (1-888-532-9627) in [email protected] A wide selection of grains, herbs and spices (including mastic, sumac, and zaatar), legumes, and nuts. Also carries tahini, rose water, and orange water.
Shamra's www.shamra.com
2650 University Blvd. Wheaton, MD 20902 tel: (301) 942-9726 fax: (240) 337-6468 [email protected]
Carries herbs and spices, rose and o range water, canned mouloukhieh or Jew's Mallow (search far "mloukhiyeh"), and a large selection of Middle Eastern caffees. Buy Lebanese BuyLebanese.com
tel: +961-3-602405 [email protected] Carries keshek pawder, dried maulaukhieh (search far "mlaukhieh"), variaus infused waters and syrups, and a select ion of fresh sweets and breads. Lebanese Products & Haakahs Lebaneseproducts.com tel: +961 -3-473376 [email protected]
A broad variety af items, including canned maulaukhieh (search far "mloukhieh "), keshek powder (search far "kishek"J, and hard-ta-find spices.
Monique Bassila Zaarour, a g raduat e of M cGil l Unive rsity In M on treal, is an accomplished
food
write r,
nu tri -
tio nist , and expert on healthy eating. She lives In Le banon.
Related Idles from Interlink: Moroccan Modern by Hassan M'Soull The Spanrsh KItchen by Clanssil Hyman
Flavors of Greece by Rosemary Barron Th e African Kitchen by Josie Stow The Ottoman KItchen by Sarah Woodward A Taste o( Cuba by Beatfll Llamas
Portuguese Homestyle Cooking by Ana Patuleia Oni ns Cucina Slciliana by Clanssa Hyman India WIth Passion by ManJu Malhi
INTERLINK BOOKS Aro. implWI
)fl"terl'r,~
Publ,,h,09 G" u
www.interlinkbooks.com
In
licious Lebanese specialties in less than ha lf an hou r lpl ified, easy -to - follow recipes even for beg i nners ht and healthy dishes adequate for most ages and d iets tritional values and health bene f its of each recipe )ortant tips to fac ilitate and encourage hea lthy cooking on t h e run
ISBN 13; 978· ' ·56656·642· '
ISBN
~ - Sb6S6 - b42 - !
I
