Resources

Back Print Page

Sep 01 2010

Cook It Up Healthy! Make your tastebuds tingle!


  • “Do we have to eat that again?”
  • “There's nothing good to eat in this house”
  • “I'm tired of that same old lunch”

Sound familiar? We've all been there with tired tastebuds, but a solution is as close as your cupboard or grocery store. Make your tastebuds tingle! For a simple flavour or texture sensation AND great nutrition:

To add some zing to your meals without added fat and/or salt, try some of the following flavour enhancers to create new and exciting tastes.

 

Meat & Alternatives

Suggested Flavour Enhancers

FISH

Basil, curry powder, dill, mustard, garlic, lemon or lime juice, marjoram, paprika, parsley, tarragon, thyme

POULTRY

Basil, cranberry sauce, ginger, paprika, parsley, sage, thyme, lemon juice, poultry seasoning

BEEF

Mustard, horseradish, garlic, green and black peppercorns, pepper, sage, thyme

PORK

Apple juice, applesauce, garlic, marjoram, sage, onion, paprika

TOFU

Garlic, curry, fruit juices, ginger, pepper, Hoisin sauce, soy sauce

 

Vegetables

Suggested Flavour Enhancers

SQUASH

Ginger, basil, onion, garlic, lemongrass, maple syrup, cinnamon

BROCCOLI

Lemon juice, pepper, sesame seeds

GREEN BEANS

Lemon juice or zest, nutmeg, marjoram, onion, chives, garlic, soy sauce, balsamic vinegar

RED CABBAGE

Apple, cider vinegar, caraway seeds, honey

CAULIFLOWER

Nutmeg, onion, garlic

PEAS

Mint, chervil, chives, lemon juice, onion, mushroom, parsley

TOMATOES

Basil, onion, garlic, oregano, sugar, parsley, rosemary

SWEET POTATOES

Cinnamon, nutmeg, apples, brown sugar, maple syrup

Toss in:

Top:

  • Ground bran or flax seed to casseroles, meatloaf, stews, loaves, muffins, breads, cereals or cookies

  • Chopped nuts or dried fruits to salads, quick breads, cereals and cookies

  • Beans or lentils (whole or pureed) to tomato based sauces

  • Red lentils to rice pilaf or soup

  • Tofu, chopped nuts or seeds and/or extra vegetables to stir-fries

  • Evaporated skim milk or regular fluid milk to soups, casseroles or sauces

  • Yogurt to dips, salad dressings or mashed potatoes 

  • Pizza with black beans or chick peas along with other toppings

  • Your favourite whole grain cereal with fruit and yogurt

  • Beef, turkey or chicken burgers with cheddar cheese, sliced tomatoes and lettuce

  • Your favourite green salad with leftover salmon or chicken, grated cheese, cooked lentils or peas

    •  

Chicken in Butter Sauce

Preparation time: 15 minutes/ Marinating time: 1 hour
Cooking time: 35-45 minutes/ Makes 8 Servings

Main Ingredients:

  • 3 tbsp (45 mL) tandoori paste (see tip, at right)
  • 2 tbsp (25 mL) freshly squeezed lemon juice
  • 2 tbsp (25 mL) plain yogurt
  • 1 1⁄2 lbs (750 g) boneless skinless chicken breasts, cut into 1-inch (2.5 cm) chunks

Sauce Ingredients:

  • 1⁄4 cup (50 mL) tomato paste
  • 1⁄2 cup (125 mL) water
  • 1 1/2 inch (2.5 cm) cube gingerroot, very finely grated
  • 1 fresh green chili pepper, seeded and finely chopped
  • 4 tsp (20 mL) lemon juice
  • 1 tbsp (15 mL) chopped fresh cilantro
  • 1 tsp (5 mL) of each, ground cumin and garam masala (store-bought or see recipe)
  • 3⁄4 tsp (4 mL) salt
  • 1⁄4 tsp (1 mL) of each granulated sugar and chilli powder
  • 1 tbsp (15 mL) unsalted butter
  • 1 cup (250 mL) half-and-half (10%) cream

Preparation:

1. In a large bowl, combine tandoori paste, lemon juice and yogurt. Add chicken and stir well to coat. Cover and refrigerate for at least 1 hour or overnight.
2. Preheat oven to 350°F (180°C).
3. Arrange chicken in a single layer in an 11- by 7- inch (2 L) baking pan and pour in marinade. Bake for 20 to 25 minutes or until no longer pink inside.
4. Meanwhile, prepare the sauce: In a small bowl, combine tomato paste and water. Stir in ginger, chilli pepper, lemon juice, cilantro, cumin, garam masala, salt, sugar and chili powder.
5. In a large saucepan, melt butter over medium heat. Stir in sauce and bring to a simmer. Add cooked chicken and any juice from the baking pan; simmer for about 10 minutes to combine flavours. Add cream and cook for 3 minutes to heat through (do not boil).

Serve over steamed basmati rice, garnished with chopped fresh cilantro. Accompany with steamed green beans or asparagus.

Tip: Tandoori paste is available in the ethnic food aisle of most supermarkets, usually on the shelf with Indian sauces.
 

Garam Masala

This traditional spice blend from Northern India usually combines ground cumin, coriander, cardamom, black peppercorns, cloves, bay leaf and cinnamon. If you cannot find it locally, create your own with this simple recipe:

 

Ingredients: 

Preparation:

  • 1 2-inch (5 cm) cinnamon stick, broken

  • 1⁄4 whole nutmeg

  • 1 tbsp (15 mL) cardamom seeds

  • 1 tsp (5 mL) of each cumin seeds, whole cloves and black peppercorns

Place all spices in a clean coffee grinder and grind for about 40 seconds or until spices are fully ground.

Store at room temperature in an airtight jar for up to 3 months.

 


 

Copyright © Dietitians of Canada 2012. All rights reserved.