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Grandma's Kitchen:   Healthy Summer Eating

Summer Art by Dr. Collin Teguh

Summer is rapidly approaching! Suddenly, we focus more on our body:   We will wear less clothing and do more outdoor activities, such as swimming in the pool or at the beach, riding the bicycle, jogging around town or just walking and enjoying the warm weather. Judicious choice of meals becomes more important than ever. Quick to fix; low in calorie, fat and salt; nutritious, yet tasty, ideal summer meals. Here are a few recipes from your "busy" and "concerned" doctors. Also included are food facts to make summer cooking easy and fun! Have a delightful and healthy summer! Bon Appetit!

Enjoy the following healthy chicken recipes:

Honey-Pineapple Barbecued Chicken

  • 1 can (8 1/4 ounces) crushed pineapple in unsweetened juice
  • 2 Tbl honey
  • 2 Tbl commercial barbecue sauce preferably low sodium
  • 6 boned skinless chicken breast halves (about 1 1/2 lbs)

In a medium-sized bowl, combine pineapple and its juice, honey, and barbecue sauce.

Heat an outdoor grill or preheat a broiler with the pan 6 inches from the heat. Grill or broil chicken breasts 5 minutes per side or until thoroughly cooked, basting every 2 minutes with sauce.

Yields 6 servings.

Food Facts: 290 calories, 2.5 grams fat, 1 gram saturated fat, 66 mg cholesterol, 104 mg sodium.

Contributed by Dr. Shirley Lockie, Pearl City, HI.

Spicy Chicken

  • 2 large onions, chopped
  • 1/2” piece fresh ginger, pared
  • 1 clove
  • 3 Tbl olive oil
  • 10 boned, skinless chicken breast halves (about 2 1/2 pounds)
  • 1 tsp ground coriander
  • 1/2 tsp each ground cumin and turmeric
  • 1/4 tsp curry powder
  • 1/8 to 1/4 tsp cayenne pepper
  • 2 large tomatoes, cored, quartered, and pureed
  • coriander sprigs (optional)

Combine onion, ginger, and garlic in the work bowl of a food processor; coarsely blend. Heat oil in a large skillet set over moderate heat, add onion mixture, and cook, stirring occasionally until browned, about 7 minutes. Push the onion to the side of the pan, add the chicken and cook until browned on both sides, about 5 minutes.

Stir in coriander, turmeric, curry, cayenne, and tomato. Reduce heat to low, cover, and cook 10 minutes or until chicken is cooked through. Garnish with fresh coriander sprigs if you wish.

Yields 10 servings.

Food Facts: 200 calories, 7.6 grams fat, 1.6 gram saturated fat, 66 mg cholesterol, 65 mg sodium

Contributed by Dr. Annie Thomas, Palm Harbor, FL.

Here are a few food facts to make shopping and cooking easier:

Shopping Tips
  • 1 lb of granulated sugar = 2 cups
  • 1 broiler chicken = 3 1/2 cups of cooked meat
  • 2 cups of uncooked rice = 6 cups cooked
  • 1 whole egg = 1/4 cup
  • 1 lb of dry spaghetti = 10 cups cooked

Other recipes from Grandma's Kitchen:

Soybean Magic
Fiesta – Filipino Style
Chinese Kitchen Medicine
Filipino Party Foods
Healthy Summer Eating
Vietnam’s Chicken in Lemon Grass
Korean Homestyle Cooking
Prosperity for the New Year
The Fine Art of Korean Cooking
The Ever Pan-Tropic Bamboo and Indonesian Soup
Tofu Bubble and Chinese Cabbage
Shrimp Hui Tofu
Fighting the "Baby Fat" Blues with Asian Food
Connie's Cuisine
Eat Drink Man Woman - Starring .... Food
Asian New Year's Recipes
More Asian New Year's Recipes

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