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Foodland Ontario’s “Fresh Perspectives”

Chicken Korma

Cutting the chicken thighs into bite-sized pieces reduces the cooking time of this popular Indian stew. No need to peel the ginger before chopping. Serve over basmati rice sprinkled with chopped fresh coriander, if desired.

Preparation Time: 15 minutes

Cooking Time: 40 to 45 minutes

Serves 4 to 6

1 tbsp (15 mL) each ground coriander and ground cumin

1 tsp (5 mL) turmeric

1 tsp (5 mL) each salt and black pepper

1/2 tsp (2 mL) cayenne pepper

2 lb (1 kg) boneless skinless Ontario Chicken Thighs

1/4 cup (50 mL) vegetable oil

2 medium Ontario Onions, chopped

4 cloves Ontario Garlic, minced

1 tbsp (15 mL) finely chopped gingerroot

2 bay leaves

8 whole green cardamom pods (optional)

1 cup (250 mL) canned crushed tomatoes

1 cup (250 mL) sodium-reduced chicken broth

1/4 cup (50 mL) whipping cream (35%)

Chopped fresh Ontario Coriander (optional)

In large bowl, combine coriander, cumin, turmeric, salt and black and cayenne peppers. Cut chicken thighs into 2 or 3 pieces; toss with spice mixture to coat.

In deep nonstick large skillet, heat oil over medium heat; cook onions until browned, about 10 minutes, stirring occasionally. Add garlic, ginger, bay leaves, and cardamom pods (if using); cook 5 minutes. Add chicken; cook, stirring until lightly browned, about 5 minutes.

Add tomatoes and broth; bring to boil. Reduce heat, cover and simmer for about 15 minutes or until juices run clear when chicken is pierced. Add cream; cook, uncovered, 5 minutes. Serve sprinkled with coriander (if using).

Nutritional Information:

1 Serving (When recipe serves 6):

PROTEIN: 36 grams

FAT: 15 grams

CARBOHYDRATE: 9 grams

CALORIES: 319

FIBRE: 2 grams

Curried Sweet Potato Soup

You can make this robust soup as spicy as you like depending on the kind of curry powder.

Preparation Time: 20 minutes

Cooking Time: 25 to 30 minutes

Serves 6 to 8

1 tbsp (15 mL) butter

2 cloves Ontario Garlic, minced

1 medium Ontario Onion, chopped

2 tbsp (25 mL) finely chopped gingerroot

1 tbsp (15 mL) curry powder (mild or medium)

1/2 tsp (2 mL) each ground cumin, ground coriander and salt

1/4 tsp (1 mL) ground nutmeg

1 bay leaf

1-1/2 lb (750 g) Ontario Sweet Potatoes (2 or 3), peeled and cubed

1 Ontario Apple, peeled, cored and chopped

1 can (14 oz/398 mL) light coconut milk

2-1/2 cups (625 mL) chicken broth (approx.)

Chopped fresh Ontario Coriander (optional)

Plain yogurt (optional)

In large saucepan, melt butter; cook garlic, onion and ginger until softened, about 3 minutes. Add curry powder, cumin, coriander, salt, nutmeg and bay leaf; cook stirring 1 minute.

Add sweet potatoes, apple, coconut milk and broth; bring to boil. Reduce heat and cook, covered, for 15 minutes or until potatoes are tender.

Let cool slightly; discard bay leaf. Purée, in small batches, in blender or food processor. Return to saucepan and thin if necessary with additional broth. Reheat and serve garnished with coriander and dollop of yogurt, if desired.

Nutritional Information:

1 Serving (when recipe serves 8):

PROTEIN: 3 grams

FAT: 4 grams

CARBOHYDRATE: 30 grams

CALORIES: 167

FIBRE: 2.5 grams

Apple Honey Cake

A delicious blend of Indian spices plus Ontario apples and honey make this a great cake for snacking or dessert.

Preparation Time: 30 minutes

Baking Time: 40 minutes

Serves 9

Cake:

1-1/3 cups (325 mL) all-purpose flour

2/3 cup (150 mL) ground almonds

1/2 tsp (2 mL) each baking powder and baking soda

3/4 tsp (4 mL) ground cardamom

1/2 tsp (2 mL) ground cinnamon

1/4 tsp (1 mL) each ground cloves, nutmeg and salt

1 Ontario Egg

1/2 cup (125 mL) packed brown sugar

1/4 cup (50 mL) each milk and vegetable oil

1/4 cup (50 mL) Ontario Honey

2 medium Ontario Apples, peeled, cored and chopped

Glaze:

1/2 cup (125 mL) Ontario Honey

2 tbsp (25 mL) apple juice or water

1/8 tsp (0.5 mL) ground cardamom

1/4 cup (50 mL) toasted sliced almonds

Line 9-inch (2 L) square baking pan with foil, allowing 2-inch (5 cm) overhang on 2 sides of pan; grease foil.

In medium bowl, combine flour, ground almonds, baking powder, baking soda, cardamom, cinnamon, cloves, nutmeg and salt, mixing well.

In large bowl, beat egg with brown sugar until thick and creamy. Combine milk, oil and honey; add to egg mixture. Stir in dry ingredients. Fold in apples; spread in prepared pan. Bake in 350°F (180°C) oven for 35 to 40 minutes or until cake tester comes out clean.

Glaze: In small saucepan, bring honey, apple juice and cardamom to boil; reduce heat and simmer about 5 minutes or until slightly thickened, stirring occasionally.

Place cake on wire rack and gently poke several holes in cake with fork. Carefully pour warm glaze over cake. Sprinkle with toasted almonds. Let cool for about 10 minutes, then lift cake out of pan using foil “handles”. Serve warm or at room temperature, cut into squares.

Nutritional Information:

1 Serving

PROTEIN: 5 grams

FAT: 12 grams

CARBOHYDRATE: 58 grams

CALORIES: 352

FIBRE: 2 grams

Indian Raita Slaw

Raita (cucumber and yogurt dip) is a traditional “coolant” served with Indian foods to offset the spiciness. Here it is combined with cabbage and carrots to make a salad that accomplishes the same thing.

Preparation Time: 20 minutes

Chilling Time: 1 hour

Makes about 5 cups (1.25 L)

3/4 cup (175 mL) plain yogurt

1/3 cup (75 mL) reduced fat or regular mayonnaise

1 cup (250 mL) finely diced Ontario Greenhouse Cucumber

3 tbsp (45 mL) lime juice

1 tbsp (15 mL) Ontario Honey

1-1/2 tsp (7 mL) toasted cumin seeds

1/4 cup (50 mL) chopped fresh mint

1/4 tsp (1 mL) pepper

4 cups (1 L) shredded Ontario Green Cabbage

1 medium Ontario Carrot, coarsely grated

In large bowl, combine yogurt, mayonnaise, cucumber, lime juice, honey, cumin seeds, mint and pepper, mixing well. Add cabbage and carrot; toss to coat.

Chill at least 1 hour before serving. Toss again before serving.

Tip: To toast cumin seeds, cook in small skillet over medium heat, stirring, until slightly darker and fragrant, about 2 minutes. Cool.

Nutritional Information:

1 Serving (1/2 cup/125 mL):

PROTEIN: 2 grams

FAT: 3 grams

CARBOHYDRATE: 7 grams

CALORIES: 59

FIBRE: 1 gram

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