Chicken Jakarta Recipe
3 lb chicken, cut up
1/2 tsp mustard, dry
1/2 tsp cumin, ground
1/2 tsp coriander, ground
3/4 tsp red pepepr flakes
1 medium onion, chopped
1 tbsp olive oil
2 tbsp butter
1 cup walnut pieces
2 tsp ginger, ground
2 1/2 tbsp sugar
3 tbsp soy sauce
2 tbsp oil
3/4 lb kale, fresh, stemmed & coarsely choppe
3 tbsp wine vinegar, red
2 tsp cornstarch dissolved in
2 tsp ; water
Preheat oven to 375 F. Oil a 13"x9"x2" baking dish. Arrange chicken
pieces in dish & sprinkle w/ mustard, cumin, corriander & 1/2 tsp. of
the hot pepper. Mix onion w/ oil; spoon around chicken. Bake
uncovered 50 minutes, until chicken is browned, stirring onions
occasionally to prevent eccess browning.
Meanwhile, melt butter in a large frying pan over medium heat. Add
walnuts & cook 2 1/2 minutes, stirring constantly, until nuts are
lightly toasted. Sprinkle w/ ginger & 1 1/2 tsp. sugar. Cook,
stirring, until sugar melts. Add 1 tbsp. of the soy sauce & cook,
stirring, until liquid evaporates to a glaze. Remove from heat & let
Heat vegetable oil in the same pan over medium heat. Add kale &
remaining 1 tbsp. soy sauce. Stir fry until wilted & tender; set
In a small saucepan, combine vinegar, remaining 2 tbsp. sugar, 1/4
tsp. hot pepper, 1 tbsp. soy sauce & 3 tbsp. water. Bring to a boil.
Stir dissolved cornstarch slowly into hot sauce. Return to a boil,
stirring, until thickened. Remove from heat, cover & set aside.
When chicken is done, stir sauce & kale into pan juices. Scatter
walnuts on top. Return to oven for 7
1/2 minutes to heat through.
Prep: 20 minutes Cook: 1 hour
to Kale Recipes
Food Tips of the Week
Weight loss hints and tips
In planning a meal plan, the most important step is to make efforts to lower your intake of fat, salt and refined carbohydrates.
Some lower carbohydrate diet guidlines:
* Use soy flour or soy baking mix.
When you need to use flour for baking, substitute soya flour or a bake mix like Atkins baking mix. In most cases, you may change your favorite recipes that use conventional wheat flour to use these low carbohydrate alternatives.
* Make low carbohydrate breadcrumbs for breadcrumb coated foods.
Whilst you can sometimes buy low carb breadcrumbs, you can make them at home by using reduced carbohydrate bread. All you have to do is simply toast the reduced carb bread in a pre-heated oven on a baking tray. Once it is well toasted, whizz it in your food processor or blender. Keep in an airtight jar.
Brassicas, Super foods that aid Dieting
(includes Arugula, Celery, Mustard greens and Chinese cabbage)
Known as cruciferous vegetables, these are jam-packed with vitamins (including vitamin c and folate), minerals (including potassium and selenium), fibre, chlorophyll and antioxidents.
Amongst many health giving properties, the vitamins and nutrients in these are believed by nutritionalists to reduce the risk of cancer.
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