Healthy options for lunch or dinner
Healthy options for entrees
Most African traditional entrees are fairly nutritious, however we can be more mindful of the ingredients we use and adjust according to our needs. Palm oil can be substituted for olive oil, which has less cholesterol, the assorted meats we use should be reviewed for fat and cholesterol content and the amount and kinds of carbohydrates we consume should be a conscious decision as well, pounded yam and rice and simple carbohydrates which are more easily broken down into fats, as opposed to beans and vegetables.
Here are some entrees that combine protein with vegetables which are great for those looking to control or reduce their weight. Limiting carbohydrates especially when one lives a fairly sedentary lifestyle can be an effective method of weight control.
Roasted Chicken with cabbage and carrots.
Cut up chicken into parts and remove skin (this cuts a significant amount of fat out of the dish). Prepare the pepper marinade. 1 tablespoon of olive oil, I crushed bouillon cube or ½ cup of reduced chicken stock, 1 whole onion chopped, add 1 habanero pepper (atarodo) or 1 tbsp of dry ground pepper, salt and thyme. Marinade chicken for at least an hour. Roast in oven at 375degrees until done, about 1 – 1/2hrs. Serve with steamed cabbage and carrots.
Grilled whole tilapia with stewed Spinach
Grilled Tilapia: Chop an onion and red bell pepper up into small pieces and put in a bowl. Squeeze the juice from a small lemon, a teaspoon of vinegar, ground pepper, oil and salt and stir. Clean the tilapia and cut three slits across the tilapia on both sides. Coat tilapia with mixture and make sure some of mixture enters through the slits. Lt marinate for about an hour. Grill the whole tilapia over a charcoal fire or broil it in the oven. Turn the tilapia over one or two times when you cook it to make it evenly grilled. You can add hot pepper for taste.
Stewed spinach: Chop up onions, 1 large onion to 1lb of spinach. Saute onions in about a tablespoonful of olive oil and add salt and pepper to taste. Add chopped tomatoes and sauté. You can add a bouillon cube if you desire (be mindful of MSG content though). Add ground dried shrimp to taste. Then add in fresh chopped up spinach and sauté for a few minutes. Serve with tilapia.
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