Saturday, July 16, 2016

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Chicken Korma

Chix korma 1Chicken korma is an Indian dish that uses full-fat yogurt to both tenderize the chicken and make a creamy sauce as it cooks. This is a streamlined recipe, turning chicken korma into a straightforward but still very flavorful weeknight meal.

Yes, the ingredient list is long. But more than half of the ingredients are herbs and spices, most of which you probably already have on hand (although, if you’ve had them on hand for more than a year, it’s time to re-stock the spice cabinet).

Herbs and spices are an important part of the Primal food pyramid and an important part of chicken korma. The spices give korma layers of flavor, but don’t make it “spicy hot.” The spices also contribute outstanding levels of antioxidants. So with every bite, you’re not only getting a delicious meal, you’re also building a strong defense against disease.

Servings: 4

Time in the Kitchen: 50 minutes

Ingredients:

  • 2 pounds boneless, skinless, chicken thighs, cut into 2-inch/5cm pieces and seasoned with salt (900 g)
  • 1 2-inch/5 cm piece ginger, peeled and chopped
  • 3 garlic cloves
  • 1/3 cup (1.75 oz) raw, unsalted cashews (ideally, soaked in water 4 hours) (50 g)
  • 1 cup (8 ounces) plain, full-fat yogurt (225 g)
  • 4 cardamom pods, smashed
  • 2 teaspoons coriander (10 ml)
  • 1/2 teaspoon turmeric (2.5 ml)
  • 1/2 teaspoon black pepper (2.5 ml)
  • 1 teaspoon kosher salt (5 ml)
  • 1 cinnamon stick
  • 2 whole cloves
  • 2 bay leaves
  • 2 tablespoons butter (30 g)
  • 1 teaspoon garam masala (5 ml)
  • 1 onion, thinly sliced
  • 1/3 cup chopped cilantro (80 ml)

Instructions:

In a blender or food processor, combine the ginger, garlic, cashews and 1/3 cup/80 ml water. Process until very smooth. If you need to add a little more water to get a smooth consistency, do so.

In a large bowl, combine the cashew puree with the yogurt, cardamom pods, coriander, turmeric, black pepper, salt, cinnamon stick, cloves and bay leaves. Add the chicken and mix well to coat.

yogurt and spices

In a Dutch oven or wide pot, melt the butter. Add the garam masala and the onion, and cook over medium heat until soft and brown, 7 minutes. Add the chicken and yogurt mixture.

cooking chicken

Cover the pot and bring to a simmer. Once the mixture is simmering, remove the lid and continue to simmer gently, stirring occasionally, until chicken is cooked through and tender, about 30 minutes.

Garnish with cilantro and serve.

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A Lighter Blueberry Pie

Do you love a pie bursting with fresh berries, but wish you could cut back on all the fat and calories? Here’s how to create a homemade blueberry pie that doesn’t come with a side of diner’s remorse.

Tips for a Skinnier Pie
You can’t deny the healthy qualities of antioxidant-filled blueberries. They are low in calories and contain plenty of fiber. But once these low-cal berries are mixed up with sugar and sandwiched between two layers of flaky crust, the resulting pie can tip the scales at more than 450 calories and 20-plus grams of fat per slice. Add a few hundred more calories with dollops of whipped cream, or serve the pie a la mode, and it’s a real diet-buster.

You also want to consider the quality of the ingredients. Store-bought crusts are convenient, but the ingredients reveal trans fat galore and a list of preservatives. Homemade crusts call for a hefty amount of butter and shortening, often more than two sticks for one pie.

What’s a pie lover to do? Less fat, less sugar and more fruit are the keys to a skinnier pie. You certainly don’t need to skip the butter and sugar altogether (but forget the artificial sweeteners, please). Downsize the crust and make the fruit the star, such as in this recipe for a flavor-erupting Blueberry Crostata.

Blueberry Crostata
Serves 6

This rustic dessert is incredibly simple but looks professional. Use a pizza cutter to slice it into wedges.

Crust:
1 cup unbleached all-purpose flour
1/2 teaspoon kosher salt
1 teaspoon sugar
6 tablespoons cold butter, diced
Ice water (about 2 tablespoons)

Filling:
3 cups fresh blueberries
1/4 cup sugar
Juice and zest of 1/2 a lemon
2 tablespoons cornstarch

1 egg, beaten
Sparkling sugar (optional)

To make the crust, place flour, salt and sugar in a food processor fitted with a steel blade; pulse to combine. Add the butter and pulse until it is in small pieces and distributed throughout the flour. With the machine running, add ice water 1 tablespoon at a time until the dough comes together in a ball. Turn out onto a floured surface and gently form into a disc. Wrap in plastic wrap and place in the freezer to chill for at least one hour. Once it’s chilled, roll out the dough into a 10-inch circle and place back into the fridge for an additional 20 minutes. To prepare the filling, combine blueberries, sugar, lemon juice, zest and cornstarch in a medium bowl; mix gently until berries are evenly coated and glossy.

Preheat oven to 425 degrees. Pour filling into the center of the dough, leaving a 2- to 3-inch border. Gently fold in the edges of the crust all along the circle. Brush crust with egg and sprinkle with sparkling sugar, if using. Bake for 20 to 22 minutes, until crust is golden and filling just begins to bubble. Serve warm or at room temperature.

Per serving: Calories 265; Fat 12 g (Saturated 7 g); Cholesterol 31 mg; Sodium 97 mg; Carbohydrate 38 g; Fiber 2 g; Sugars 16 g; Protein 3 g

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.



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This healthy Waterme


This healthy Watermelon Smoothie recipe is packed with fresh watermelon and strawberries, lime juice, and mint. It's a fruit-filled, refined sugar-free drink that's perfect for summer! Get the recipe my subscribing to the Live Eat Learn Eatmail, where you via http://ift.tt/1WrJOXs http://ift.tt/29KCphL

Day In The Life

Reboot Infographic.


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