Cooking good food is not easy and cooking healthy food is even more difficult. That’s what I’ve heard a lot of people say. The solution? Use more natural ingredients and fresh produce to make your dishes both flavorful and healthy. Substituting some ingredients in traditional dishes can make a lot of difference.
Genevieve Dayrit, RND of A-List Professional Health Consulting Co.
Today, I will share two recipes developed by registered nutritionist dietitian, Genevieve Dayrit of A-List Professional Health Consulting Co., a company accredited by the Professional Regulation Commission to conduct seminar workshops among health professionals specializing in corporate wellness programs and recreational culinary classes conducted in a world-class setting like The Marriott Manila.
Our staple food is plain rice, but it can sometimes get boring. Our alternative is to make fried rice—but it is high in fat and calories. Genevieve gave the plain old fried rice a makeover and turned it into a melange of appetizing flavors. “The Tropical Rice Pilaf is very refreshing because I’ve added pineapple, broccoli, and bell peppers, which all have high water content. This dish has a subtle sweetness that complements the natural flavors and crispness of fresh vegetables and the nutty taste and chewy texture of brown rice,” says Genevieve.
Tropical Rice Pilaf
Makes 4 servings
181 kcal per serving
39 kcal from fat per serving
Ingredients:
2 cups cooked brown rice 2 tsp extra virgin olive oil
1 tsp margarine 1 tsp garlic
2 tsps onion 1/3 cup red bell pepper, diced
1/3 cup yellow bell pepper, diced 1/2 cup broccoli florets
1/3 cup pineapple chunks 1/8 cup pineapple juice
1/4 tsp salt 1/8 tsp pepper
Procedure:
1. Using a skillet, sauté onion and garlic in margarine and olive oil
over medium heat.
2. Add red, yellow bell pepper, broccoli florets, pineapple chunks,
and pineapple juice. Stir and cook for three minutes.
3. Add rice, salt, and pepper. Mix well and cook for three minutes.
The Tropical Rice Pilaf is a complete meal on it’s own. It has complex carbohydrates, protein and fiber from the rice and vegetables. It also has good fats from the small amount of olive oil and margarine used which will help in the absorption of fat-soluble Vitamin A found in the vegetables. Yes, a little fat is beneficial.
Chicken Roll Up
1 serving = 3 pcs.
Makes 5 servings
320 kcal per serving
176 kcal from fat per serving
Chicken Roll Up
Ingredients:
3 skinless, boneless chicken breast halves
1/4 cup pineapple juice in can (unsweetened)
2 tbsps soy sauce
1/4 cup carrot slices (2 cm thick)
1/4 cup chayote slices
1/8 cup red bell pepper slices
1/8 cup cheese slices
1/4 cup pechay leaves
1 tsp pickle relish
1 tbsp olive oil
1 tbsp margarine
1 big clove of garlic minced
1/3 cup tomato sauce
1 1/2 cups water
1/4 tsp salt
1 tbsp sweet chili sauce
Procedure:
1. Pound chicken breasts lightly to 1/4 inch thickness.
2. Marinate in pineapple juice and soy sauce for 15 minutes.
3. Place pechay leaves, cheese, green bell pepper, chayote,
and carrot slices on top of each chicken breast.
4. Roll up each breast and secure with a string or toothpick.
5. In a saucepan, sauté garlic and onion in olive oil and margarine.
6. Add chicken roll up. Cook for 5 minutes then pour the marinade,
tomato sauce, water, salt, sweet chili sauce, and pickle relish.
7. Cook for 25-30 minutes over medium heat or until the sauce thickens.
8. Remove string or toothpicks and slice the chicken roll up (1/2 inch thick).
Serve with sauce.
The Chicken Roll Up is a very good source of lean protein with less calories compared to fried chicken. When preparing meat dishes, it is best to prepare them with less fat through boiling, steaming, simmering, baking, roasting, broiling, and slow cooking. I suggest reducing the portion serving to two pieces of Chicken Roll Up and add ½ cup of black or red rice with one cup salad on the side to make a delicious well balanced meal.
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