Page 21 - Florida Sentinel 6-8-18

Recipes
The #1 diet for health.
The DASH diet (Dietary Approaches to Stop Hypertension) may help you lower your
blood pressure, lose weight, reduce your diabetes risk and improve your overall health. Voted the No. 1 “Best Diet Overall” by U.S. News & World Report, the DASH diet fo- cuses on what you can eat: plenty of fruits and vegetables, whole (versus refined)
grains and lean protein, especially poultry and fish.
Give it a try with the delicious recipes in this meal plan.
North African Spiced Turkey with Avocado- Grapefruit Relish
The spice crust for the turkey cutlets is based upon a Berber blend from North Africa. The honeyed grapefruit relish provides a lively contrast to the richly spiced turkey.
African Sweet Potato & Chicken Stew
Directions: Cut chicken into bite-size pieces and sprinkle with 1 teaspoon coriander and 1⁄2 teaspoon salt. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the chicken and cook, stirring, until browned on all sides, about 4 minutes. Transfer to a plate.
Add the remaining 1 tablespoon oil, onion and ginger to the pan and cook, stirring, until lightly browned, 3 to 5 minutes. Add sweet potato, tomatoes and their juice, peanut butter, 1 tablespoon lime juice, cayenne (or crushed red pepper) and the remaining 1 teaspoon coriander and 1⁄4 teaspoon salt. Bring to a boil. Reduce heat to main- tain a simmer, cover and cook, stirring occasionally, until the sweet potato is tender, 14 to 16 minutes. Return the chicken and any accu- mulated juice to the pan and cook until heated through, about 2 min- utes more.
Meanwhile, bring water to a boil in a medium saucepan. Stir in couscous and the remaining 1 tablespoon lime juice. Cover, remove from the heat and let stand for 5 minutes. Fluff with a fork; stir in cilantro. Serve the stew over the couscous.
Tip: Sodium amounts vary widely among brands of whole toma- toes. And although it can be hard to find any labeled “no-salt-added,” for the best tomato flavor we use brands that have little or no added sodium. Compare nutrition labels and choose one that has 190 mg sodium or less per 1⁄2-cup serving.
Directions: Preheat oven to 400°F.
Remove the skin and white pith from grapefruit with a sharp knife and discard. Cut the grapefruit seg- ments from the surrounding membrane, letting them drop into a bowl. Add avocados, onions, cilantro, mint, vinegar and honey. Toss well to combine and set aside.
Stir together chili powder, cloves, allspice, cinnamon and salt in a shallow dish. Dredge turkey cutlets in the spice mixture, shaking off the excess.
Heat oil in a large ovenproof skillet over medium-high heat. Add the cutlets and cook, shaking the pan, until they begin to brown on the outside, about 1 minute. Turn the cutlets over and transfer the skillet to the oven. Bake until the turkey is no longer pink in the center, 4 to 6 minutes.
Arrange the turkey cutlets on a platter or individual plates and spoon the avocado-grapefruit relish on top.
Orange Sesame Shrimp Salad
How To Make It: To prepare dressing: Combine orange juice, vinegar, sugar, soy sauce and oil in a small bowl or jar with a tight-fitting lid. Whisk or shake until the sugar has dissolved. (Makes about 2⁄3 cup dress- ing.)
To prepare salad: Toss lettuce and cabbage in a large bowl with 3 tablespoons of the dressing. Transfer to a plate and top with shrimp and avocado. (Refrigerate the extra dressing for up to 5 days.)
People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.
In this African peanut and chicken stew recipe, nutri- ent-rich sweet potatoes and no-salt-added tomatoes keep this creamy stew healthy.
Ingredients:
1 tablespoon honey
1⁄4 cup mild chili powder
1⁄2 teaspoon ground cloves
1⁄2 teaspoon ground allspice
1⁄2 teaspoon ground cinnamon
1⁄4 teaspoon salt
11⁄2 pounds turkey cutlets (about 1⁄4 inch thick)
2 teaspoons canola oil
3 large seedless grapefruit
1 avocado, peeled, pitted diced
1⁄4 cup thinly sliced red onion
2 tablespoons chopped fresh cilantro
1 tablespoon chopped fresh mint 1 tablespoon red-wine vinegar
and
Ingredients:
1 pound boneless, skinless chicken thighs, trimmed 2 teaspoons ground coriander, divided
3⁄4 teaspoon salt, divided
2 tablespoons extra-virgin olive oil, divided
1 large onion, halved and sliced
1 tablespoon grated fresh ginger
1 large sweet potato (about 1 pound), peeled and cubed ( 1⁄2-inch) 1 28-ounce can no-salt-added whole tomatoes
1⁄4 cup smooth natural peanut butter
2 tablespoons lime juice, divided
1⁄4 teaspoon cayenne pepper or 1⁄2 teaspoon crushed red pepper 11⁄2 cups water
1 cup whole-wheat couscous
1 cup chopped cilantro
Ingredients:
1 French baguette
6 tbsp. salted butter
16 radishes (preferably French breakfast) Sea salt
Freshly ground pepper
In this healthy Asian-inspired shrimp salad recipe, two types of greens—romaine lettuce and red cabbage—pair beautifully with the avocado and shrimp.
FRIDAY, JUNE 8, 2018 FLORIDA SENTINEL BULLETIN PUBLISHED EVERY TUESDAY AND FRIDAY PAGE 9-B