35925498 the lebanese kitchen

THE

LEBANESE KITCHEN QUICK & HEALTHY RECIPES

Monique Bassila Zaarour

Ethmc Cooking $26.95 (In Canada, $34.50)

THE


ThOS prac"cal and comprehens;ve cookbook opens up a worl d of delightful dishes and provides

numerous, Inspinng Ideas for healthy

eating. Monique 8assila Zaarour brings

three great gifts to her Lebanese Kitchen

from her Lebanese heritage, an intimate

knowledge of one of the world's great

cuis ines; from her train ing as a nutri

t ionist, scientifIC understanding of the

health bene fits of food; and from her li fe as a working mother, eminently practica l

tipS. She will whip your cupboards Into

shape with her advice about advance preparat ion and her arsenal of tips on

how to defend your kitchen from fast

food culture.

She organizes. she Inspires. W ith this

book, you too can make healthy

delicious meals such as fortifYing chicken and cOriander, lentil soup, moussaka,

stuffed zucchini-without spending

hours In the kitchen.

• Beauti ful photography and design

• Detailed, easy-ta-follow recipes

• Comprehensive nutri t ional information

• Useful t ipS and variations

ISBN ' -56656-642-8 ISBN n 978-'-56656-642-'

THE


Monique Bassila Zaarour

An imprint oflnl crlin k Publishing Group. Inc.

Non hamplOl1, Massachuscn s

I dedlcale this book 10 all the women in my family starting with my dear mother

Antoinerte and to all my sisters: Denise. Hilda, Claude, Nathalie. and espeCially

Nadme; endlllg with my adorable daughter Marja who completed the JOY of my

existence. Thank you all for being Stich an important part of my Ide Many

thanks to: Christine Amm, Habib Malek, Ghaleb Solh and Sabine Taoukjial1.

Fnsl published in 2007 by

INTERLINK BOOKS

An Imprrnt of Interlink Publishing Group, Inc.

46 Crosby Street. Northampton, MA 01060

www.inlerl inkbooks.com

Copyright © Monique Bassila Zaalour 2007

Photography copyright (C Reine Mahlouz 2007

Author photograph copyright © Colette Tabet 2007

All fights rcscrved No part o f this publication may be reproduced, stored in a

retrieval system or transmitted, in <lny form or by any means, electronic.

m(>(hanical, photocopying, recording or otherwise without the prior wntten

permiSSion of the publisher.

15BN 1·56656 642 8 (hardback)

ISBN 13 978-1-56656 647 1

Printed and bound in China

To requ~t our complete 40-page full-color catalog. please call us toll free at

1-800-238-lINK, visrt our website at www.interlinkbooks.com Ot write to

Interlink Publishing

46 Crosby Street, Northampton, MA 01060

c-IT1<lII: [email protected]

Introduction I am a Canadian registered dietitian with Lebanese roots. I used my knowledge of nutrition and my

cultural background to uncover the nutritional value of Lebanese cuisine and appreciate I t s adequacy.

Lebanese dishes, if cooked in a healthy way. comply with the requirements and guide l ines of healthy

eating. They are rich in vegetables. legumes, and fibers, moderate in meat and chicken.

Being a working mother myself, I am often asked how I find the time to prepare the food without resorting

to commercial fast· food solutions. The secret is very simple: it starts with believing in the importance of

healthy cocki ng, and refusing. as a mother, to fall prey to the fast-food industry_ I am very welt aware of

the Importance of healthy food and the fact that people, especially children, are not Just gettmg heaVier,

they are getting heavier fast. In the United States, for instance, where child obesity is emerging as a major

problem, the percentage of chi ld ren who are overweight has doubled in the last 20 years

The lebanese Kitchen contains 65 quick recipes with comprehensive indications of every recipe's

nutritional information· calories, cholesterol, fat, carbohydrates, proteins, fibers, vitamins, minerals, and

phytochemicals. This book is Intended for the entire family. It is also suitable for people who suffer from

high cholesterol or other health problems such as heart disease, blood pressure and diabetes.

The book begins In a user-friendly way with a section on the prior preparation of necessary Ingredients

in order to ease the daily task of cooking It is then divided into four chapters: Soups & Salads,

Vegetarian, Beef Platters, and Chicken & Fish. Read the recipe notes and tips, which will make cooking

the highlight of the day.

What I am hoping to provide in this book is a much-needed guide to organize your kitchen, as well as

an approach to sensible, enjoyable, and healthy Lebanese cooking at home that will not take more than

half an hour to prepare.

Efficient, nutritious, heal thy and delicious meals are the goal of this book. Isn't this every cook's dream?

Measurements

quart ""' 4 cups

cup = 8 ounces

t ablespoon = 1/2 fluid ounce

Note: The quantities of salt In the recipes are

moderate and can be modified accordin g to taste.

Preparation T ime

Is the time required to p repare t he Ingredients.

It does not Include p rior prepara ti on or cooking l ime.

Cook ing T ime

Is t he tlrne requ ired fo r the dish to be cooked

Soak ing Time

Is the Illlle needed to soak a specifi c Ingredient In

wdter or 10 marinate It In a certain sauce .

Con t ents Prior Preparation 7

Soups & Salads ,., Veqetar n

Beef Platters <l

h ... Ie ,", r 9

N utntional Information "6

Glossary 134

Time Tabl e and N utrit iona l Values 13.

Index 138

Where to Find Ingredients 140

Prior Preparation In th is chapter there are 7 basic recipes, which I advise you to prepare and freeze once every month or as needed. The whole idea of this cookbook is based on this chapter because having

these ingredients on hand will speed up and ease the process of daily cooking . After

completion of each recipe, you should:

• Divide the food and place it in special bags or containers for the freezer.

• Press the containers or bags well to get rid of all ai r inside.

• Tag the containers or bags with their contents and the date when placed in the freezer.

• Place the new foods at the back and the p reviously prepared ones at the front of the freezer.

• Defrost the food in the fridge 24 hours before cooking, or immediately in the microwave, or

under cold running water.

• Avoid defrosting in hot water o r outside the f r idge, which could cause the growth of bacteria

and migh t , in some cases, result in food poisoning .

8

( OOKE[ Cl JBE[ [ EF I.- "-~ - --:..;.:

INGREDIENTS

1 serving

1/2 pound lean beef, cut into 3/4- inch cubes

, cup water

1 pinch salt

p inch allspice

pinch cinnamon

112 Bouquet (see below)

8 se rvings

4 pounds lean beef, cut into 3/4- inch cubes 5 cups water

teaspoon salt

teaspoon allspice

teaspoon cinnamon

Bouque t :

2 cinnamon sticks

4 cardamom seeds 2 bay leaves , medium onion , quartered

1 '2 small lemon

PREPARATION

In a nonst ick pan, cook cubed beef ove r

medium heat Stir constantly for 10 minutes

or until lightly browned

Add wate r and bring to a bOil, shm surface

of water with slotted spoon. Add seasonings.

W rap contents o f Bouquet in cheesecloth

and tie closed, then add to mear. Cover pan and cook over low heat for 20 minutes.

Remove Bouquet and keep the cubed beef

and its broth for later use.

Tip: PI!!_ Ire B servinqs lid dlvld€ tl em 11'10 Fqu-l)

f),Ht f r .. md I,lfl j 2 UfJ 01 hf()th I, r I !\E!r

lJ II" .(rJlrec They Jrlbekf l ,1Il'If

Ire ze lor I. n,nlh Defrost the t ef in Ih Irld9P.

24 'leur bet re USF I rrrd:ledoatpfy IJ the T'll( IO~ ave or uf,del cold rlllln,nq Wlt

( 'OOK~l, GPOL NO BEEF

INGREDIENTS

serving

5 1/4 oun ces lean ground beef

1/2 on ion , finely chopped

1 pinch a llspice

1 pinc h cin namon

1 pinch salt

14 servings

4 pounds lean ground beef 6 onions, fine ly chopped

1 teaspoon allspice

1 teaspoon cinnamon

2 teaspoons salt

PR EPA RAT ION

In a nonstick pan, cook ground beef over

medium heat, stirring constantly uSing a flat

wooden spoon until l ightly browned Make

sure the bee f doesn't stick together

Add onions and seasonings. Stir for 15 more

minutes or until a ll water evaporates.

Tip: Prepare 14 ,f.H'lngS dnd dVIJ,_ theTl Into qu ,

~al P'lt them ilL a lUfl I!>UIn f d. l Cl95, ( r ltd I 'I

m t h Ire "ler fer lat{:'r U5e In ,eVUJ reCIf- rhe~

Cjfl be ker- t III the freele, f.A 2 r }I,ths D·'lr, t !h

yl' ,nd beef In the frld'Je 24 he,urs bel< Ie us~

I rnme::ll~)tely 1/1 the n f '-W ve.or urlder C

IN I.:r

, IImnlny

y( J ltl U~to- 2 serving:. I(>;tl ~d o f luha n leat n

several re rpe:.

9

10

U\Nl C f'l J[ G!, L( I

INGREDIENTS

1 serving

1/2 bunch ci lantro

5 garl ic cloves

1 pinch salt

20 servings

10 bunches c ilantro

10 garlic bu lbs 1 tab lespo on salt

PREPA RATIO N

Chop cilan tro us ing a food processor or

by hand.

Crush ga rli c with sal t usi ng a food processor

or by hand.

In a nonst ick pan, st ir garlic and cilantro

cont inuously over low heat for 15 minutes o r

un t il ten d er

Tip; Pr p 19 I,d d ,d, tl 1,1 l'

I )l l iJt r rec,p

TI se mqs oil I.: k pt II Ir lor II

CRI IS~ EO GARLIC

INGRED IENTS

10 ga rl ic bu lbs o r as needed

PREPARATION

Pee l garlic and crush Into a paste using a

food processor or by hand_

Tip : C1U h 1! 'Ol I: l JlI,s

fe, ater In "'ral re

tI e In _zel If g':lIl =: h .. n g-e

d I" Id. the eq a I ~

Place lr"1n ed. _,(. If olar d,

n 1 se ny srJ./ltl, I dU

E .... ery ) :ru~ ed 10\ t~ spoon

TI y In be ke 1 In the "eue f ~ nIh

11

12

I ~'

INGREDIENTS

serving

cup dried legumes of your choice

Water as needed

5 servings

5 cups dried legumes of your choice

Water as needed

PREPARATIO N

Soak legumes in water for 12 hours (skip this

step If using lentils).

Dram well and put in a stockpot

Cover with wa ter. Bring to a bod

Cook over low heat for 1 hour (or 30 minutes

in a pressure cooker). Allow to cool

Tip: PI I'tng n II m<t 1 .I , t ,2 "" ,e ·1 In rl k dleq , ~' I th , 'I I thi k, I , p, , h n ·n

" , b the fr. ez r I, IE'

In 'I T Y .:m be k tHl\hefr l r Ie r

20 .,' o f, , I, 9 24 h UI n I'

In j . el f, '8 U e

. s 2'.t. C Ip drained oeb d

-

TOASTEC PINE NUTS

INGREDIENTS

Pine nuts, 1 to 8 cups (as needed)

PREPARATI O N

Put pine nuts on a nonstick baking sheet In a

preheated oven {47S"j for 20 minutes_

Shake every 5 minutes for even toasting

Tip: Pff' pare 8 ups pme ruts and p ut ,n I I e frt'ez

f(' 1 later 'e In vE' ral Ie :pe

The pine nuts n f kept In the freez r f. r 5 m<- nIt .

BOILED CHICKEN AND BROTH

INGREDIENTS

1 serv ing

1 pound chicken breast

1 quart water or as needed

1/2 Bouquet (p.8J

1 pinch salt

pinch allspice

pinch cinnamon

pinch white pepper

4 servings

4 pounds chicken breast

4 quarts water or as needed

Bouquet (p.B)

teaspoon salt

teaspoon allspice

teaspoon cinnamon

teaspoon white pepper

PR EPA RATION

Put chicken and water in a stockpot

Bring to a boil. Skim surface of wa ter w i th a slotted spoon.

Wrap and l ie contents of Bouquet In

cheesecloth, then add to chicken with

seasonings

Cook for 1 hour over low heat

Remove Bouque t and keep the chicken and

its broth for later use.

Tip: Prt p drt' 4 ervmgs and d l'vldt' d11' h ·n and bl ' th ,er r te!y Int, equ ! I )« rts fm I" t er u' In ev r,,!

rtolpe They an be kept In th .. freeLer lor 1 rl nth

Defrost in the fr idge 24 ht' ln s bd. re u':>e,

lI 'm e d! 3tely n P le mICrowave or under cold rur If)~l

wdter

13

Soups & Saiaos

• \

Lebanese soups and salads are considered highly

nutritious, simple to prepare and easy to digest.

They are nch in vegetables and legumes.

Vegetables, especially the darker ones, are considered a

very important source of vitamins, minerals, and

phytochemicals They are low in calories, fat free,

cholesterol free, and rich in fiber. Vegetables, In general,

lower the risk of obesity, heart disease, and cancer.

The nutritional content of vegetables decreases

gradually with time after harvest. Therefore, It IS best

to consume the freshest possible vegetables. Frozen or

canned vegetables are preserved fresh withlll 24 hours

of harvest, while they are still at their peak of

nutritional content. However, canned vegetables, as a

result of preservation in water, lose some of their

nutritional elements, especially water-soluble vitamins.

Frozen vegetables, on the other hand, keep most of

their nutnents and they regain their original texture,

flavor, and color after cooking.

Vegetables, regardless of their source, are best cooked

In a smal l amount of water and over high heat in a

covered conta iner.

canned tomatoes

vegetables

For qUick and easy

with their liquid

cooking, use

and frozen

For more information on the nutritional value of

legumes, see page 39.

16

TABBOULEH serves 5 preparation time 3 0 min

INGREDIENTS

1 small onion, finely chopped

1 teaspoon salt

1/ 2 teaspoon allspice

1/ 2 teaspoon sumac

3 bunches parsley leaves, finely chopped

5 small tomatoes, finely diced

2 ribs mint leaves, finely chopped 2 tablespoons fine bulgur, rinsed and

drained

5 tablespoons lemon juice

5 tablespoons ol ive oil

PR EPARATION

M IX salt, allspice, and sumac, then rub

onions In the mixture. coating them

thoroughly,

Add remaining vegetables and mix

Add bulgur; mix again.

Add lemon juice and olive od.

Mix gently until evenly distributed

Serve cold.

NUTRITIONAL VALUE PER SERVING

Energy (Cal) 200

Cholesterol (mg) a Fat (9) 13

Carbohydrate (g) 18

Pro tem (g) 4 Rich in fiber and vitamin C.

Fiber (g) 6 Conlains carotenoids (pp.12b-133)

18

FATTOUSr serves 5 r'reparatlon time 2 5 min

INGREDIENTS

large onion, thinly sliced

tab lespoon sumac

2 large tomatoes, diced

4 cucumbers, diced

1/ 4 bunch mint leaves, chopped

1/2 bunch parsley leaves

1 bunch watercress leaves 10 lettuce leaves, shredded

5 radishes, sliced in rounds

1 med ium loaf pita bread, toasted

Dress ing 2 garl ic cloves, crushed

teaspoon salt 3 tablespoons red -wine or grape vinegar

5 tablespoons olive oil

PREPARATION

Rub on ions In sumac, coating them

thoroughly.

Add vegetables gradually and mix we ll Cut bread into small squares

Mix half of the bread with vegetables.

In a separate bowl, mix dressing ingred tents.

Add to vegetables and mix gently until

evenly distributed.

Serve cold Garnish with remaining bread.

NUTRITIO NA L VALUE PER SE:RVING

EJier9Y (Cal) 225

Ct,ole'>tercl (mg) 0

Fat (9) 14

Caroot'ydrate (9) 21

PrOtt'''' (9) 4

F ,b(:r (9) 3 Rich in fo late. unsaturated fat, and vi tamin C (I 'P 126 133)

NUTRITIONAL VALUE PER SERVING Rich in fiber and vitamin C (pp.12fr-133)

Energy (Cal) 190

Cholesterol (mg) 0

Fat (g) 14

Carbohydrate (g) 14

Protein (g) 2

Fiber (g) 2

20

EGGPLANT SALAD 5efVe~ 4 pfe~arat """ lime 15 mlr> cool<or'lg lime 6 mil"

INGREDIENTS

1 large eggplant

1 small onion, finely chopped

2 medium tomatoes, fine ly diced

Dressing

1 garlic clove, crushed

1 teaspoon yellow mustard

1/2 teaspoon salt

1 pinch white pepper

1 teaspoon dried mint

2 tablespoons red -wine or grape vinegar 2 tablespoons lemon juice 4 tablespoons olive oil

PR EPA RATION

Peel eggplant, wrap it wi t h plastic wrap.

Cook In microwave for 6 minutes

Unwrap eggplant and cut Into small cubes. M ,x with onions and tomatoes_

In a separa te bowl, mix garlic with mustard

Add remaining ingredients and mix again

Add to vegetables and mi x gently unt,1

evenly distributed

Serve cold

21

"

( r l / I ~ ( ;\ [ se rVE S 5 ~,rei?aration time 5 min coo king tlPl€' 15 Irln

INGRED IENTS

2 pounds frozen green beans

2 cups wa t er

Dressing

2 garlic cloves, crushed 1 teaspoon salt

4 tablespoons lemon juice 5 tablespoons o l ive oil

PREPARATIO N

In a large saucepan, cook green beans In

water over medium heat until tender.

Drain and put In serving bowl

MIX dressing Ingredients In a smilll bowl

Pour over green beans and mix untd evenly

distributed

Serve hOI or cold.

NUTRIT IONAL VALUE PER SERVING

Energy (Cal) 210

Cholesterol (mg) 0

Fat (9) " Carbohydrate (g) 11

Protem (9) 4

F1ber (9) 7 Rich in fiber clnd v1tamin C

Contains carolenoids and isoflavone (ff- 12b-133)

24

NU TRIT IONAL VALUE PER SERV ING

Energy (Cal) 360

Cholesterol (mg) 0

Fat (g) 15

Carbohydra t e (g) 42

Prote,n (g) 15

Fibel (g) 14

Rich in fiber, folate, potassium, and vitamin 86. Contains isoflavone (pp.126.-.133).

KIDNEY BEAN SALAD ~er\es 4 preparation time 5 min cooking lime 1 5 min

ING RED IE NTS

2 cups wa t er

4 cups cooked kidney beans (p. 12)

Dressing 2 garlic cloves, crushed 1/2 teaspoon sal t 1 pinch red pepper

1 pinch dried min t

5 tab lespoons lemon juice

4 tab lespoons o live oi l

Tip: II ~

he

" ,

t V' rI U

k e

I l

PREPARATION

In a la rge saucepan, bnng water to a bod Add kidney beans over medium heat until

tender. Put In a large bowl with some of their

cooking liquid.

In a small bowl, mix all dressing ingredients

Add to kidney beans and mix. gently until

evenly distributed

Add more olive oil If desired.

Serve hot with fresh tomatoes and on ions.

k

25

NUTRITIONAL VALUE PER SERVING NUTRITIONAL VALUE PER S£RVINC

t ner9~ (Cd) 460 Energy (Cal) 41;

Chole~le,(,1 (rng) ° Chole~lerol (111 g) 0

F " "I 19 Fat (g) " Cad ,I yd. te (g) " Carb hydrate (g) ,0

p ltell (g) 19 Protem (g) 16

F" E.-r 9 11 fiDe, (9) 6

'6

L MllDAMMAS serve 3 p'eperat ~n \, •• e 5 min COOkll1g t me 1 5 min

INGREDIENTS

2 cups wa ter

4 cups cooked black fa va beans (p.12)

4 garlic cloves , crushed (p.ll )

1 teaspoon salt

112 cup lemon juice

1/4 bunch parsley, f inely chopped

4 tablespoons o live oi l

• 'f

BALILA

PREPARATION

In a large saucepan, bring water to a bod

Add fava beans and cook over medium heat until tender. Put in a large bowl with some of

their cooking liqu id

In a small bowl, mil( garlic, salt. and lemon

JUice.

Add to beans and mix well

Garnish with chopped parsley and olive oil

Serve hot with fresh onIons and tomatoes.

S{'rves 4 pf/:'parat on time 5 111ln cooking timE> 15 min

INGREDIENTS

2 cups water

4 cups cooked chickpeas (p.12 )

4 garlic cloves, crushed (p.11 )

1 teaspoon salt

1/ 2 cup lemon juice


1 pinch ground cumin

, , I I

"

PRE PARAT IO N

In a large saucepan, bring water to a bod

Add chickpeas and cook over medIum heat

until tender Put In a large bowl wI th some

of their cooking l iquid

In a small bowl, m Ix garlic, salt, lemon

JUIce. and olive o i l.

Add to ch Ickpeas and mIx well

Sprinkle cumin over chickpeas and serve

hot.

27

28

POTATO AND EGG SALAD $erves 4 preparation time 10 min soaking lime 30 min cooking tlrl'H~ 30 mill

INGREDIENTS

D ressing

1 teaspoon yellow mustard

1 teaspoon salt 1/4 teaspoon black pepper

2 tablespoons red -wine or grape vinegar 4 tablespoons lemon juice


4 medium potatoes, boiled and diced

medium onion, thinly sliced

3 eggs, hard -boiled and sliced in rounds

1 tablespoon parsley leaves, finely chopped

'P

PREPARATION

In a large bowl, mix all dressing Ingredients.

Add potatoes, mix slowly and marindte for 30 minutes.

Add on ions and mix again

Garnish with eggs and parsley.

Serve cold

NUTRITIONAL VALUE PER SERV IN G

Energy (C"I) 290

Cholesterol (mg) 185

Fat (g) 12

Carboh)tdrate (g) 3.

PrOtern (g) 9 Rich In folate. unsaturated fat. and vItamins B6 and C.

F,ber (g) 3 Contams lutein (pp. 126-133)

30


Energy (Cal) 715

Cholesterol (mg) 0

Fat (g) 3

Carbohydra:e (9) 37

Prote,n (g) 10

Fiber (g) I

serve' 6 preparation time 2 5 onln cooking lime 4 0 min

INGREDIENTS

tablespoon vegetable oil

medium onion, finely chopped

serving Cilantro and Garlic (p.1 0 )

2 cups cooked lentils (p.12)

8 cups wate r

1 pound chard, shredded

2 medium zucchin is, diced

2 medium potatoes, diced

1/ 2 cup lemon juice

1 pinch allspice

1 teaspoon salt

2 teaspoons dried cilantro

T

PREPARATIO N

In a large stockpot. heat oil Add onfOns and

stidry until light ly browned

Add Cilantro and Garl ic and stir we ll.

Add len t ils, wa t er, and vegetables

Bring to a boil. Cook over low hea t until

vegetab les are tende r.

Add lemon Juice and seasonings.

Cook fo r 10 more m inu tes over low heat

or until mixtu re th ickens.

Serve hot.


Energy (Ccll) 325

Choles!~·rol (mg) 0

Fat (9) 4

Carbohydrate (g) " Protein (9) 17

Fiber (g) 18

" 1 \ J r /\ s erve 6 preparat , n time 10 min COOt n9 I me 60 min

INGREDIENTS

1/2 cup dried white kidney beans

1/2 cup dried red beans

1/4 cup dried black fava beans 1/2 cup dried chickpeas 1/4 cup dr ied b ig black lentils

2 quarts water

1 tablespoon vegetable oil

2 medium onions, finely chopped

1/4 cup coarse bulgur

1/4 cup short-grain rice

1/2 teaspoon cumin

1 teaspoon salt


PREPARATION

Soak all beans (excep t lentils) In water for

12 hours, then dram

Put lentils and beans (except fa va beans) in

a pressure cooker.

Cover with water, and cook over high heaL

Bring to a bod

Lower heat and cook for 30 more minutes.

Cook fava beans separa t ely using the same

method, drain and add to the other beans (do

not add cooking liquid).

In a large stockpot, heat oil, add onions and

stir-fry until browned

Add to beans wi th bulgur, rice, and seasonings.

Cook over low heat, stirring occasionaJJy for 30

minutes or until nce is tender.

Add lemon JUice; cook over tow heat for

5 more minutes.

Serve hot

31

32

RISHTA serves 4 preparatton time 1 0 mIn cookIng time 30 min

INGREDIENTS

1 tablespoon vegetable oil 1 large onion, fjnely chopped

2 garlic cloves, crushed (p. l1 )

2 cups cooked lentils (p.12)

6 cups wate r

3 1/2 ounces tagliatelle 1 serving Cilantro and Garlic (p. l 0)


1 teaspoon salt

d<'\rtl)ll/

PRE PA RATIO N

In a large stockpo t, heat oil, add onions and

stir-fry unt il light ly browned.

Add garlic and stir-fry for 2 more minutes.

Add lentils and wa t er. Bring to a boil

Add remaining ingredients and mix well.

Cook over low hea t for 30 minu tes or until

mixture thickens.

Serve hot.

"

NUTR ITI ONA L VA LUE PER SERVI N G

Energy (Cal) 275

Choleste rol (mg) 0

Fa t (9) 4

Ca rbohydra te (g) 46

Protelfl (g) 14 Rich in fo late, fiber, and vitamin C.

FIber (g) 6 Cont ains tannins (pp. 126-133)

-

NUTRITIONAL VALUE PER SERVING Rich in calcium, fiber, and vitamins 86 and 812 (pp 126-133)

Energy (Cal) 375

Chole~tfef(,1 (mg) 45

Fat (9) 11

C<lrbohyd, Ie (9) 50

Protein (9) 19

Flbe (9) 10

34

r

i

St'IVt' 4 prl:p. rat'Or1 1 Ire 5 mlr. cook -ng limt' 10 m r.

INGREDIENTS

1 teaspoon vegetable oil

1 small onion, finely chopped 5 garlic doves. crushed (p.l l )

1 serving Cooked Ground Beef (p.9)

1 cup keshek powder

4 cups wate r , p inch dried mint

p

PREPARATIO N

In a large stockpot, heat ad, add onions and

stir· fry until lightly browned

Add garlic and stir-fry for 2 more minutes.

Add Cooked Ground Beef (p.9) and keshek

powder. Stir for 1 minute until keshek becomes

lightly brown.

Add water gradually, stirring quickly to

dissolve all keshek powder Bring to a bOIl.

Cook over low heat. stirring constantly, for

5 mlllutes or until mixture thickens

Sprinkle mint over soup.

Salt to taste and serve hot

35

36

CHICKEN SOUP se r v e s 5 p repa r at io n tllne 5 mi n coo k.i n g tl m c 3 5 !TIln

INGREDIENTS

1 pound boiled chicken, cut in strips (p.13)

6 cups chicken broth (p.13 )

1 teaspoon salt

1/2 teaspoon white pepper

1 pound mixed vegetables, raw or frozen 3 1f2 ounces vermicelli

" , t Iy ! {P

, I. t fl

cd trtl j,1I

h 1;'1' life

PREPARATION

In a large stockpot, add chicken to broth and bring to a boil

Add remaining ingredients.

Cover pan and cook over low heat for 20

more minutes.

Serve hot.

r:- u I I k n I- e r:

" J.,. liS fWCl tt'r r r fl

NUTRITIONAL VALU E PER SERV ING

Energy (Cal) 270

C~olestelol (mg) 80

Fat (9) 5

Corbohyd,ate (g) 32

ProteIn (g) 25 Rich In vi lamms A, 83, 86, and C. Fiber (9) Contains carotenoids (pp.' 26-133)

Lebanese vegetarian dishes are based on vegetables and

legumes such as beans, chickpeas, and lentils.

Legumes are a vital source of vitamins (especially B1, B?, 83.

and 86) and folate (pp.176-133) They are a nch source of

minerals such as Iron and magnesium Legumes are

nutritious, tasty, and an Inexpensive protein source They are

also cholesterol free and among the best fiber SOllr(:()s,

Besides being healthy and deliciOUS, legumes fil l you LI~ •. mu help curb your appetite for higher-fat foods.

If cooked uSing the method described In tillS boo~, the;e

dishes will be low In fat and rich in fiber, phytochemicals, and

many nutrients. and therefore Will offer many health benefits,

Including a lower risk of heart disease and certain types of

cancer.

For more mformation on the nutritional value of vegetables,

see page 15.

40

K DNEY BEANS IN TOMATO SAUCE se l v e s 6 pr e para ti on t . m e 1 0 mIn <.:oo k in g t ime 30 m i n

INGREDIENTS



2 garlic cloves, crushed (p.l 1)

4 t ab lespoons tomato paste

4 cups wate r

1 teaspoon salt

1 p inch wh it e pepper

5 cups cooked kidney beans (p.12)

d , n ( I

d

( r 11 tl

PR EPARATION

In a large pot. hea t o il , add on ions, and

st ir-f ry un til l igh t ly browned

Ad d g arl ic and sti r-f ry fo r 2 more minu tes.

Disso lve toma to paste i n wate r, then add to

onions and ga rl ic m ixtu re .

Add sal t an d whi te pepper. Bring to a b o d.

Ad d kidney beans . M,x an d br ing to a boil

Coo k over low heat fo r 20 mmutes or un til

m ixture th icken s.

Se rve hot o r co ld .

" '" k I, Y hE II

NUTRIT IO NAL VALUE PER SERV ING

Energy (Cal) 330

Cholesterol (mg) 0

FCit (9) 3

Carbo llydrate (9) 57

Protem (9) 18 Rich in fiber, folate, magnesium, potCiSSlum, and vitamins Bl and B6.

Flbel (9) 15 Contains Iycopene and isofl.wone (pp 126--133)

42

ser ... es 5 preparation time 5 rrln cooking lime 15 min

INGREDIENTS

cup water

2 1/2 cups cooked ch ickpeas (p., 2)


, teaspoon salt

3 tablespoons tahini

2 tablespoons fat -free pla in yogurt

1/2 cup lemon juice

1 pinch cum in

4 tablespoons ol ive oil

1/4 bunch parsley leaves, finely chopped

1\ /\ ( \

PRE PARATION

In a large pot, bnng water to a boil.

Add chickpeas; cook over low heat until

tender.

Drain and set aside cooking liquid

Mash chickpeas using a food processor,

adding cooking liquid if necessary.

In a separate bowl, mix garlic, salt, tahinl,

yogurt and lemon JUICe.

Add to mashed chickpeas. Mix well to obtain

a soft, creamy consistency.

Put in a serving diSh, and garnish with

cumin, olive oil and chopped parsley.

Serve cold.

erve<. 3 preparatIon \Irr'e 15 min cooking time 15 rrln

INGREDIENTS

1 large eggplant


1 teaspoon salt


1 tablespoon fat -free plain yogurt


2 tablespoons olive oi l

1 pinch parsley leaves, finely chopped

PREPARATION

Peel eggplant, wrap It with plast ic wrap.

Cook in microwave for 10 minutes

Unwrap and mash with a fork, allow to coo l

In a separate bowl, mix. garlic, salt, tahinr,

yogurt, and lemon Juice.

Add to mashed eggplant and mix. again.

Put In a serving dish. Garnish With olive oil

and chopped parsley

Serve cold

Nole: To prepare Zucchini Dip, substitute eggplant with pulp of 5 medium zucchinis. boiled and drained.


Energy (Ca!) 330

Chole5teror (mg) 0

Fat (9) 18

Carburydrate (9) 32

Protein (g) 10

Fiber (9) 8

-

NUTRJTlONAL VALUE PER SERVING

Energy (Cal)

Cholesterol (mg)

Fat (g)

Carbohydrate (g)

Protein (g)

Fiber (g)

,~.

I -,., / --

205

0

14

16

4

2

-

"


Energy (Cal) ;00

Cholesterol (mg) 4

Fat (g) 7

Carhohydrate (9) 80

Protein (9) 30

Fiber (g) 12

'H'rve 5 preparation t,me 10 min coo~'ng lime 2 0 mil'

INGREDIE NTS

2 cups water

1 teaspoon salt

, teaspoon cumin

5 garlic cloves, crushed (p.ll )

5 cups cooked chickpeas (p.12)

4 cups fat -free plain yogurt


1/2 teaspoon tahini

1 medium loaf pita bread. toasted

5 teaspoons pine nuts, toasted (p.13)

PREPARATION

In a large pot, bring water to a bod.

Add 112 of the salt, cumin. ga r lic, plus all the

chickpeas Cook over medium heat untd

tender

Set aside.

In a separate bowl, mix yogurt, mint, and

tahini Add remaining garlic and salt.

MIX again and set aside

Cut bread into small squares.

Put hot chIckpeas with some of their cooking

liquid In a serv ing dish. Add bread and cover

With yogurt.

Garnish with pine nuts and remaining CUlTlln

--

• 1,

NUTR ITIONAL VALUE PER SERVING

Energy (Cal) 260

Cho le5terol (Ing) 0

Fil l (g) 6

CarbohydriltE' (9) 42

ProteIn (9) 10

Fiber (9) 9

46

Rich in folate and vitamins 86, C, and K. Contains Iycopene (pp.126-133).

.

l

, r \ ) t

, \ J

~elves 11 ~rel alall)!' tIme

INGREDIENTS

1 large eggplant, un pee led

4 cups water

1 tablespoon sea sa lt

Vegetable o il

1 tablespoon vegetable o il

2 small Onions, thinly sl iced

10

5 garlic cl o ves, finely chopped 1 14 .S-cunce can diced tomatoes

1 teaspoon salt 1/4 teasp o on allspice 2 cups cooked chickpeas (p .12)

2 cups water

~ "

,< , I

c;:oo~ ,< Ilnlt; 60 "'"

PREPARATION

Cut eggplant Into 10 pieces, each 3/4 inch

thick

Soak ii' water and sea salt for 10 minutes

Drain well and put In a baking dish lightly

greased with ad I I'. preheated oven (475<') for

30 minutes

Flq from time \0 time.

In a large pot . hea t oil, add onions, gadic,

and stir-fry unt i l lightly browned.

Add tomatoes and seasonings; stir-fry for 2

more fT'lInutes. Add chickpeas and water

Cook over high heat and bring to a boil

Add chickpea mixture to eggplant, cover

wIth alumlnulr fod

Cook over low heat for 30 r"1ore mil'1utes or

unt Il mixture thickens.

Serve cold

"

NUTRI TIONAL VALUE PER SERVING

Energy (Cal) 330

Cholesterol (mg) 0

Fat (g) 8

Carbohydrate (9) 52

Protein (9) 12

Fiber (9) 15

48

Rich in fiber. folate. and vitamins 86 and K. Contains aflylic sulfite Clnd tannins (pp.126--133).

,

r

'- / [JP Rl ))\RJ\ \

ser ~e s 4 preparation time 5 min cook ing t ime 45 min

INGREDIENTS

2 tablespoons vege table o il 3 smal l onions, th inly sliced

2 cups water 1 teaspoon salt

1/2 teaspoon black pepper 1/ 2 cup short-grain rice, soaked in water

for 112 hour

2 cups cooked lenti ls (p. 12)

, I

PREPARATI O N

In a large pot, heat oil, add onions, and stir-fry fo r 10 minutes un t il fully brown and

cr ispy. Remove 1/2 the on ions and se t aside

for later use.

Add water and seasonings to the remaining

onions In the p ot.

Drain rice, then add to pot and bring to boil. Cover and cook over low heat for 10

Add lentils and slowly stir the mix t ure

Bring to a boil again, cover, and cook over

very low heat withou t stirring for 20 minutes

o r until all water evaporates.

In a serving plate. garnish with remaining

onions

Serve hot o r co ld.

INGREDIENTS

2 pounds small eggplants

2 pounds small zucchinis

7 ounces small green bell peppers

Stuffing

1/2 cup short -grain rice


1 bunch parsley leaves, finely chopped

14.S-ounce can diced tomatoes

1 pinch dried mint

1 teaspoon allspice

1 teaspoon salt

1 p inch white pepper

1,2 cup lemon juice

tablespoon ol ive oil

718 cup tomato sauce

1 cup water

NUTRITIONAL VALUE PE/-! SERVING

EI'erqy IC all ',0

CI lester Ii, gJ 0

Fil l IgJ , C rI Clhyd rdl Iyl 4,

• Ie 'n (9)

F,r-, ! (9)

PREPARATION

Remove the pulp of the lUcch,nls, and carve

out the insides of the eggplarts and green

peppers

In a large bowl, dram rice and mix Wit t

remalring Sluffing Ingredients.

Stuff vegetab les to 3/4 full and arrange

homontally ir a deep pot.

M,x tomato sauce With water and f,our over

vegetables

Place a heavy plate on vegetables to kePI I

them il"' place, add more wa t er tc cover the

plate.

Brrng to bait

Cover pot and cook over low heat for 1 hour

or unt,l rice is tender.

Serve hot or co ld.

) ,

1 • r \ ' /0 A

/ \ r ' v

$ e r v' 4 ptepilratlon time

INGREDIENTS

1 tablespoon vegetable o i l

1 large onion, finely chopped

10 garli c cloves, finely diced

2 pounds frozen green beans

• I

2 5 m,n

1 14.5-ounce can diced tomatoes

tablespoon tomato paste

1/2 cups water

teaspo on salt

1/ 4 teasp oon allsp ice

I


Energy (Cal) '90

Cho le~!erol (111 g) 0

Fat (9) 4

Cilrbohydrate (g) 32

ProteI!' (9) 6

Fiber (9) 7

t i r (

I ' ~ , \ \ \

, / \ ( ,

\ ) I

cooking tme45min

PREPARATION

In a large pot, heat oil, add onions and

stir-fry until l ightly browned

Add garlic and stir· fry for 2 more mmutes.

Add green beans and stir-fry for 20 minutes or

un t il very tender.

Add tomatoes and st ir- f ry for 2 more minutes

Dissolve toma to paste in water.

Add to green beans, plus seasonings

Cook over high heat and bring to a boil

Cover pan; cook over low heat for 20 more

minu t es (add water and use pressure cooker

i f needed)

Serve cold with onions.

Note. To prepare Green Bean Stew, add 1/2 pound Cooked Cubed Beef (p.8) and 1/2 cup water and serve with Cooked Rice (p.72). To prepare Zucchini in Tomato Sauce, substitute green beans WIth pulp of 5 medium zucchinis. boiled and drained.

(-,'~E" 3 p,el' rallOI1 t!TIe 1S mil

INGREDIENTS


1 medium onion, finely chopped

1/4 cup short -grain rice , soaked in water

for 1/2 hour

2 cups water

2 cu ps cooked lentils (p.12)

1/2 teaspoon allspice

1 teaspoon salt


Energy (Cal) 280

CI cles!erol (Ing) 0

Fat (9) , Carbonydrate (9) " Pro l ~in (g) 14

FILer (9) 13

I \

PREPARATION

In a large pot. heat oil, add onions and

stir-fry until lightly browned

Add drained rice and 1 cup of the water

Bnng to a bod. Cover and cook over low

heat for 10 minutes

Meanwh.le. In a large pot, bring remaining

water to a ball

Add lentils; cook over medium heat untt!

tender.

Mash the mixture in a food processor. Add

to rice with seasonings.

Cook over low heat. st lrrtng constantly.

Remove from heat as soon as boiling starts

Pour Immediately mto the serving plate,

al low to coo l, and serve cold with fresh

vege tab les and salad.

-

NUT RIT IONAL VALUE PER SERVING

Energy (Cal)

Cholesterol (mg)

Fat (g)

Carbohydrate (g)

Protem (g)

Fiber (g)

t ,C

290

o 6

" 8

11

[~uLGljR WITH TOMATO 5crll('$ 3 p!eparatlol' tlroe 1 0 M!n cooling t me 4 0 m I n

INGREDIENTS

1 tablesp oon vegetab le o il

1 larg e o nio n, finely chopped

2 g arli c cl oves , crushed (p . l 1)

1 14.S-ounce can d iced toma t o es

1 cup coarse bu lg ur

1 112 cups water

1/4 teaspoo n allsp ice

, teasp oon sal t

" y

PREPARATION

In a large pot, heat oil, add onions, and

st Ir-fry until lIgh t ly browned

Add garli c and st ir-fry for 2 more m inutes.

Add tomatoes and st ir fry for 3 more

m inutes

Add remaining ingredients and st ir

Bn ng to a boil.

C over pot and cook over very low hea t for 2S

more minutes o r until water evaporates,

Serve wi th p la in yogurt.

53


Energy (C!I) '" Chole~terol (IlHJ) 0

F,JI (g) 9

C rbohyJra t F (9) 13

Protern (g) 3

Fiber (9) 11

RKh In fiber, folale, pot<lssiurn, p llltothep,c tid, <lncl \Il<lrnll A. C, and K COHtains carOlenoids (PI-' 126 133)

~ r )

r \ \

/ ~ ( r

,(, ves 5 ~'Iel,ar]tjon time- 30 min

INGREDIENTS

2 tab lespoons vegetable oil

2 large onions, thin ly sliced


2 large heads boiled chicory, finely

shredded 1 teaspoon salt


1 lemon, sliced in rounds

I

I ( ) r coo~lng

( j f f \ I , \ J

(

\ )

tirne 15 min

PREPARATION

In a large pan, heat oil, add onions, and

stir-fry until fully brown and crispy.

Remove and put on paper towels to dlY. Set

aside for later use.

In the same pan, add garlic and stir-fry for

1 minute.

Add chicory and stir-fry for 5 more minutes

Add salt and lemon juice, and stir-fry for a few more minutes

Garnish with onions and lemon slices.

Serve cold

,

56

I\'r li E SPAGH [ TTI s er v e s 6 prep a rati o n time 1 0 min c o o king time 30 min

INGREDIENTS

1 pound spaghetti

White Sauce

5 cups wa ter

10 tablespoons nonfat dry milk

1/4 nutmeg, grated, or 1/4 teaspoon ground

nutmeg

1 teaspoon salt

1/2 teaspoon white pepper 4 tablespoons cornstarch

1/7 cup mozzarella cheese, grated

PRE PARATIO N

Cook spaghetti in boiling water. Drain well

In a separate pot , mix white sauce

ingredients and cook over low heat

Sti r constan t ly unt il mixture starts t o thicken.

Add spaghetti and grated cheese to while

sauce. Cook over low heat fo r 2 more minutes,

stirr ing constantly_

Serve hot,

,

NUTRITIONAL VALUE PFR SERVING

Energy (Cal) 420

Choler-teral (mgl 30

Fdt (g) 6

Carbohydrate (g) 72

Protein (g) 20

F,bel (g) 2 Rich In calcium, protein, and 'vItamin B3 (pp 126-133)_

IV' 4 ~rep r~tl n t me 1 5 min

IN GREDIENTS

1 sma ll onion, finely chopped

1 teaspoon salt


1/4 teaspoon black pepper

1/ 2 bunch parsley leaves, finely chopped

1 zucchini, g rated

1/ 4 green bel l pepper, finely chopped

6 eggs 1/2 teaspoon red ~wine or grape vinegar

1/4 cup water

4 tablespoons all -purpose flour

1/2 teaspoon ba king powder

1 tablespoon nonfat dry mi lk

Vegetable oil

4 tablespoons dr ied bread crumb s

4 tablespoons mozzarella cheese, grated

oklf19 tIme 30 min

PREPARATION

Mix sah, allspice, and black pep~le t Rub

onion In spices, coating thorougl'Jy

Add vegetables and parsley and mIx <19<1 n.

In a separate bowl, mix eggs with vinegar

and wa t er,

Add flour, baking powder, and dry mrlk Mix

well

Pour over vegetables and m ix agdln

Grease a 13x9-inch baking dish with all.

Spr inkle dried bread crumbs on pan.

Pour egg mIxtu re In and sprinkle cheese on

top.

Bake in a preheated oven (475 C) for 20

m inutes or untrl top is golden brown

Serve hot wi t h Fattoush (p 18) or Tdbbouleh

(p 16)


b'E'ryy (C<,I) 280

Cho e~teTi I (m'l) 330

F ' (g) 11

C rt 011 ... j, (g) 77

>, <en q) 18

b .. '11 3

Beef Platters

Lebanese dishes are b ased on moderate amoun ts of

mea t , with the focus on grain products. legumes. and

vegetab les. They are typ ically low In fa t and high in

fiber. which IS consistent wi th the International dieta ry

guide lines for heal t hy eat ing In this chapter. the dishes

are prepared with beef. Except for the Roast Bee f

recipe (p.68). you may replace beef with Jamb or goat

meat.

M eat, in general, is highly nu tritious. rich (n zinc and

vitamins 8 3. 86. 812 (pp. 126-133) It is an excellent

source of heme-iron (pp.1 26-1331 that helps p revent

anemia and enha nce the immune system Meat

supp l ies comp let e prote ins. essentia l to make new

body p ro t eins. ce li s, and muscl es, and to ensure

healthy g rowth.

M ea t also con tai ns, depending on its source, sa turated

fats and cho lesterol. Choose lean cuts such as beef

Slrioin and fi ll e t Tri m the fat b efore use. Brod, roast, or

gr ill ; this way you won't add fat during cooking Saute.

st ir-fry. o r b roil using vege tab le oi ls low In saturated

fats such as corn, su nflower, soy, or canola, rather than

butter and ghee.

62

BLJRGHOL BE DFIN ~ef\leS 5 preparation time 5 min (00111'9 lime 30 mIn

INGREDIENTS

1 tablespoon vegetable o il

10 pearl onions

1/2 pound Cooked Cubed Beef (p.B)

2 cups cooked chickpeas (p.12)

2 cups coarse bulgur

3 cups wa t er

1 teaspoon salt

1/2 teaspoon ground cinnamon


1/ 2 teaspoon caraway powder

PRE PARATI O N

In a large pot. heat o i l, add on ions, and

st ir-fry un t il l ight ly browned Omons should

remain whole

Add rema ining Ingred ien ts and mix well

Br ing to a boil. M ix aga in and then cover

Cook over low hea t for 25 minutes.

Serve ho t wi th fat -free yogurt

NUTRIT IONAL VALU E PER SER VIN G

Erl ergy (Cal) 445

Cholestero l (mg) 22

Fat (g) 8

Carbohydrate (g) 67

Protern (g) 26 Rich in fiber, fola te, magnesium, pro tein, and vitamins 83, 86, and 812.

Fibe r (g) 16 Contains isoflavone (pp.126-133l

NUTRITIONAL VALUE PER SERVING Rich in zinc and vitamins B3, B6, B 1 2, C, and K (pp.126-1 33).

Energy (Cal) 510

Cholesterol (mg) 96

Fat (9) 29

Carbohydrate (9) 14

Protein (g) 48

Fiber (9) 3

64

SHAWARMA serves 5 preparation time 1 0 min soaking time 6 hrs (001.; 1n9 time 50 min

INGREDIENTS

2 pounds sirloin b eef steak, cut into st rips

3 tablespoons vege table oil

4 tablespoons red -wine or grape vinegar

1 teaspoon salt

1/ 4 teaspoon b lack peppe r


1/4 teaspoon ground cinnamon

1/4 teaspoon cardamom, crushed

1/ 4 teaspoon mastic, crushed

1/4 nutmeg, grated, or 1/ 4 teaspoon ground

nutmeg

Tah in i Sauce

5 tablespoons tahini 1/2 teaspoon salt

1/ 2 cup water

2 garlic cloves, crushed (p. 11)


Garnishes

2 onions, thinly sl iced

2 teaspoons sumac

2 tomatoes, finely diced 1/2 bunch parsley leaves, finely chopped

PREPA RATIO N

M ix steak strips with seasonings, then ma rinate

for 6 hours, stirring every 1 hour

Put on a large rimmed bak ing sheet, cover with

aluminum foil.

Cook in preheated oven (475°) for 40 minutes.

M IX tahlni sauce Ingredients in a food processor

Set aside.

Scrub onions with sumac until they are

thoroughly coated.

Pour tahini sauce over hot meat

Serve with onions, t omatoes, and parsley.

65

NUTR ITIONAL VALUE PER SERVING

El"ergy (Cal) 280

Ch o lesterol (mg) 185

Fat (g) 18

Carbohydlate (9) 6

Protem (g) 23

Fiber (9)

Rich in complete proteins, zinc, and vitamins 83 and 812 (pp_126-133)

MEATLOAF WITH EGGS serves 5 preparation time 2 0 min cooking time 4 0 min

INGREDIENTS

1 pound lean ground beef 3 garlic cloves, crushed (p .11)

1 teaspoon sa lt 1/2 teaspoon allspice


1 pinch red pepper

3 tables poons dried bread crumbs

3 e ggs , hard-boiled Corn oil

1 tablespoon cornstarch 1/ 4 cup wate r

PRE PARATIO N

Blend ground beef in a food processor on high speed until it becomes like a dough

(add wate r if needed). In a medium bowl. mi x ground beef with

garlic, seasonings, and dr ied bread crumbs. Knead Wi th hands unt il it b ecomes a dough

Roll dough with a wooden rol li ng pin Into a

12xl0-inch piece.

Arrange eggs in the middle of the beef. Fold beef over eggs and tightly seal the

edges with wet fingertips.

In a nonstick pan lightly greased with oil,

brown meatloa f. t urning occasio nally

Cover With water. Br ing to a bo i l.


minutes or until meat is no longer pink Inside

Re move meatloaf from wa ter

Reserve t he b roth for later use

Cut meatloaf into 15 equal slices.

Dissolve cornstarch in water

Add to 1 cup of broth. st ir cons t antly over

low heat until sauce thickens.

Serve hot with sauce and roasted potatoes

67

I

68

ROAST BEEr ser ... es 5 preparat on Ilf'rIe 2 0 m n cooking time 9 0 Inln

INGREDIENTS

2 pounds roast beef 7 garlic cloves. cut in half

1 tablespoon pistachios

tablespoon vege table oil 2 medium onions, th inly sliced

2 garlic doves, crushed (p.1l ) 1 cup sliced carrots 1 medium potato, diced

1/2 quarts wa ter

1 Bouquet (p.8)

1 teaspoon salt 1/2 teaspoon allspice 2 tablespoons lemon juice

1 large apple, diced

1 tablespoon cornstarch

p

PR EPARATION

USing a sharp knife. pierce roast beef Insert

garlic and pistach ios

In a heavy pot or Dutch oven lightly greased

With oil, b rown meat, turn ing occasionally.

Remove from pot and set aside.

In the same pot, add onions, cook until

translucent, then add other vegetables, stirring const an tl y until tender

Return roast beef to pot and cover With water

Wrap and tie contents of Bouque t In

cheesecloth; add to po t Add remaining

ingredients (except cornstarchl and bring to

a bo i l. Cover pan and cook over low heat for

1 112 hou rs (40 minutes In a pressure cookerl_

Remove roast beef, allow to cool, and cu t

Into 10 equal sli ces

To make the sauce, remove Bouquet from

the pot, add cornsta rch to the remaining

vegetables and liquid, and blend In a food

processor. Return liquid to pot, and stir

constantly over low heat fo r 2 mmutes

Add sauce to roast beef

Serve hot with M ashed Potatoes (p.70)

NUTRIT IONAL VA LUE PER SERVING NUTRITIONAL VA LUE PER SERV ING

Energy (Cal) 470 Energy (Cal) 200

Cholesterol (mg) 103 Choles t erol (mg) 0

Fat (g) 19 Fat (9) 0

Carbohydrate (9) 29 Calbohydra t e (9) 43

Prote'!1 (g) '6 Protein (9) 7

Fiber (g) , riber (9) 3

R " B 'r

10

MASHED POTATOES setlles 4 I prepa r ation time 1 0 min I c oo king lIme 30 mIn

INGREDIENTS

3 tablespoons nonfat dry milk

1 cup water 1 pinch nutmeg


1 teaspoon salt 6 medium potatoes, boiled and mashed

Tip: Instead of 1 cup wate r and 3 tablespoons nonfat

dry milk. you can use 1 cup fresh skim milk.

Potatoes are more nutritious If kept unpeeled

because their skin is very rich In fiber. vitamins, and

minerals.

PREPA RATI O N

In a small bowl, mi x dry mIlk, wa ter, and

seasonings. Add to mashed pota t oes in a la rge pot. St ir mixture over low heat to ob tain a soft,

creamy cons ist ency.

Serve ho t With Roas t Beef (p.68).

ARTICHOKE STEW serves 4 preparation time 5 min cooking lime 3 0 min

INGREDIENTS


1 large onion, finely chopped

2 garlic cloves, crushed (p.1l)

1/2 pound Cooked Cubed Beef (p .B)

1 pound frozen artichoke

1 1/ 2 cups water 1 se rving Cilantro and Garlic (p ., 0)

4 tablespoons lemon juice 1 teaspoon salt


PR EPA RATI ON

In a large po t , heat o i l, add onions and

st ir-fry unt i l lig htly browned.

Add gar li c and st ir-fry for 2 more minutes

Add remaining ingredients. Bring to a boil

Cover p ot; cook over low heat for 20 more

minutes or until mi x tu re thicken s.

Serve hot With Cooked Rice (p.72).

Note: To prepare Cauliflower Stew, SubStllule

artichoke with 2 pounds frozen cauliflower.

Tip: If the rn ,t~·~: n)1 prcv. ,Iy P "pori d, ';, tart b\ C J, ln'll/ f' 10 . ]w CJt d h ~I (I' 8

71

72

COOKED RICE erve 6 preparation time 5 min I cooking t ime 15 min

INGREDIENTS

2 cups long-grain rice 2 tablespoons vermicelli (if desired )

1 teaspoon sa lt

4 cups water

Tip: You can use 1 teaspoon oil to sti r-fry vermicelli.

If you do not use vermicelli, start preparation by stir

frying the nce.

PREPARATIO N

Wash rice and drain

In a saucepan, preferably nonstick, stir-fry

vermicelli until lightly browned

Add rice and salt, then stir-fry for 2 more

minutes

Add water and mix we l l. Bring to a boll. Stir

again.

Cover pan. Cook without stirring over very

low heat for 25 minutes.

NUTRITIONAL VALUE PER SERVING NUTRITIONAL VALUE PER SERVING (without vermicelli)

Energy (Ca\) 210

Cholesterol (mg) 27 Energy (Cal) 740

Fat (9) 7 Cholesterol (mg) 0

Carbohydrate (9) 17 Fat (9) 0

Protein (g) 20 Carbohydrate (g) 55

Fiber (9) 7 Protein (g) 5

Fiber (g)

NUTRITIONAL VA LUE PER SERVING

OKRA STEW serves 4 preparation time 1 0 min cooking time 30 min

INGREDIENTS


1 medium onion, finely chopped

2 garlic cloves, crushed (p.11)

10 ounces okra, canned or frozen

1 14.S-ounce can diced tomatoes

1/ 2 pound Cooked Cubed Beef (p.8)

1 "2 cups water

1 serving Cilantro and Garlic (p.10)

1 teaspoon sa lt


Tip : Ir

Ii tl y , . t r I

PREPA RATION

In a large pot, heat oil, add onions and

stir~fry until ligh t ly b rowned.

Add gar lic and stir-fry for 2 more minutes.

Add okra; st ir-fry slowly for 5 minutes

Add tomatoes and cook for 2 more minutes.

Add remaining ingredients. Bring to a boil.

C over pot. Cook over low heat for 30

minutes or un t il mixture thickens.

Se rve hot with Cooked Ri ce (p_72)

fr I n d I

I ,be J b el (r ).


Energy (Cal)

Cholestero l (mg)

Fat (9)

Carbohydrate (g)

Protein (g)

Fiber (9)

Ie JI1 n 11

225

26

6

'9

23

W n 8

LABAN EMMO s elves 5 pleparatlon lime 1 0 min I cooking time 15 min

INGREDIENTS

, tab lespoon vege t able oil

'0 pearl onions

5 garlic cloves, crushed (p.")

1/ 2 pound Cooked Cubed Bee f (p.B)

, cup water

Labanyie h (Yogu rt Sou p )

4 cups fat-free plain yogurt

, tablespoon cornstarch

1 teaspoon ta hini

1/ 2 t easpoon salt


teaspoon dried mint

PREPARATIO N

In a large p ot, hea t oil, ad d onions, and

stir-fry unt il lightly b rowned Onions should

remain whole.

A dd g arlic and sti r-fry for 2 minu tes.

Add beef and wa t er; cook over low heat lor

10 more mi nu tes.

In a separate bowl, mix yogurt sou p

ingred ients.

Add to beef gradually, stiffing constantly.

Brin g to a boil.

Sprink le mi n t over top.

Serve ho t with Cooked Rice (p .72).

Tip: I ;:JU e,.i, fl' I

lfth -n 11 ). n

e p - on on , rer-o! Jllh Y: -ji nn onion ut I(,t( ~u t,

I .... cJI:: d t_ ;1\. J ~ rl' [ lied, S! -t cy C )kln , 1

75

16

( I t \j f /\ (

'- ) T t vV ' f"',," S 4 f,rel i'l r a t, o n li M e 5 min oo krr1(J I me 30 m I l'

INGREDIENTS


2 medium onions. finely chopped

2 garlic cloves , crushed (p. 11 ) 1 14.S-ounce can diced tomatoes


2 cups canned or frozen peas and carrots

2 cups water

, teaspoon salt

1 pinch cinnamon

pinch allspice

'p

PR EPARATION

In a large p ot. heat ad, add onions and

st.r-fry until lightly browned Add garl ic and stir-fry for 2 minutes.

Add tomatoes and Stir for 3 more minutes

Stir in remaining Ingredients.

Bring to a boil

Stir again, cover pot. and cook over low heat

for 30 mInutes or unt il mixture thickens

Serve hot with Cooked Rice (p.72)

NUTR ITIO N AL VALUE PER SE RVING

Energy (Cal) 260

Cho lesterol (mg) 27

FCl t (g) 8

CClrbohydra te (g) 26

Protein (9) 21

F,ber (9) 5

Rich In ... i lamins A. 86. B12. C, and K Contains carotene and isoflavone (rp.126- 133)

78

KIDNEY BEAN STEW serves 6 p re p a r a t io n lim e 1 0 m in c o o king ti m e 3 0 m in

INGREDIENTS

1 tablespoon vegetable oil , large onion, finely chopped


1 14.S-aunce can diced tomatoes


5 cups cooked kidney beans (p.12)

2 cups wa t er

1 teaspoon salt

1 pinch whi t e pepper

Tip: II

f f

"

f, ) '~

d, tdt r y I [ I': y I 11 / u~

PREPARATION

In a large pot, heat oi l , add onions. and

stir- fry until lightly browned.

Add garlic and stir-fry for 2 minutes

Add tomatoes and stir-fry over high heat for 3 more minutes.

Add remaining ingredients. Bring t o a bo il.

Cover pot and cook over low heat fo r 20 more minutes or until mi xt ure thickens .

Serve hot with Cooked Rice (p_72) ,

" t c lid r "t e ef (f.-

, I n (r 171

NUTR ITI ONAL VA l UE PER SE RV IN G

En(org~ (Cil l ) 35O

Cholestero l (mg) ,. Fot (g) 5

Carbohydrate (9) 49

Protem (9) 27 Rich In fIber, folilte, Iron, magnesium, potassium and vltallllnS B6 and 612. Fiber (g) 14 Contains .soHavone and Iycopene (pp 126-133).

EO


Energy (Cal) 195

Cholesterol (mg) 18

Fat (g) ?

Carbohydra t e (g) 32

Pro teH1 (g) 12

Fiber (g) 5

,I

STUFFED ZUCCHINIS serves 5 preparation time 30 min cooking time 60 min

INGREDIENTS

5 medium zucchin is

Stuffing

1/ 2 cu p short -grain rice, soaked in wate r

for 1/ 2 hour

1 tomato, finely chopped

se rving Cooked Ground Beef (p.9)


1/ 4 teaspoon cinnamon

1 teaspoon sal t

718 cup tomato sauce

3 cups wate r


teaspoon dried mint

3 garli c cloves, crush ed (p .1 1)

Tip: Ycu I cunresl.w r d I •

PREPARATIO N

Cut zucchin iS in hal f crosswise Scoop out

the pu lp and keep it fo r la ter use (refer to

note p .42, 51, or 82).

Dra in rice and mix w it h the remaining

stu ffi ng ingred ient s.

St uff each zucchin i to 3/4 full and arrange

st anding up ve rtical ly In a deep pot.

In a sepa rat e bowl, mix rest of ingredients.

Pou r over zucchinis .

Place a heavy p late on zucchinis t o keep

t hem in p lace; add more water to cover the

p late.

Br in g to a b oil.

Cove r pan and cook over low heat for I hour

o r unt i l ri ce is tender.

Serve hot With p lain yogur t.

No te: To prepare Stuffed Eggplan ts, subs/ltute zucchinis with eggplants.

82


Energy (Cal) 230

CholeSlcfot (mg) '90

Fat (9) '}

Carbohyrhatc (9) 8

Prote,n (g) n Fiber (9)

ZUCCHINI OMELET scr\l(,S 5 preparat'on time 5 m'n soaking (if'1C 30 m,n (001<ln9 t,me 3 0 m'n

INGREDIENTS

Pulp of 5 medium zucchinis (without skins;

see p.aO)

2 teaspoons salt

6 eggs


1 medium tomato, finely chopped

2 garlic cloves, crushed (p.1 1)

1 tablespoon all-purpose flour

pinch white pepper

pinch red pepper

112 cup mozzarella cheese, grated

PREPARAT ION

Add sa lt to zucchini pu lp; mix and set aSide

for 1/2 hour Squeeze we l l with hands to

drain. D iscard water

M ix with remaining Ingredients (except

cheese).

Place mixture In a lightly greased 13x9-lnch

baking dish.

Sprinkle cheese over top.

Bake ,n preheated oven (475°) for 30 minutes.

Serve hot or cold wi th sa l ad

Note: To prepare Zucchini Dip, refer to note pA2. To prepare Zucchini in Tomato Sauce, refer to note p.51

KEBBE L ABANYIEH


Energy (Cal)

Cholesterol (mg)

Fa t (9)

Carbohydrate (9)

Prote,n (g)

Fiber (9)

R h If Ji1 f, n It r

PI-' 1 )(.

qr 1 r:h I f1 !' 1:'

380

41

5

56

28

7

serves 5 prepara t ion I,me 30 min cooking time 60 mIn

INGREDIENTS

Kebbe Rolls

1 small onion

1 teaspoon salt


1 pinch marjoram 1 pinch cinnamon

1 pinch dried mint

1 pinch dried basil 7 ounces lean ground beef

1 cup fine bulgur, soaked in water

for 112 hour

Stuffing


1 tablespoon pine nuts, toasted (p.13)

Labanyieh (Yogurt Soup)

1/2 cup short-grain rice. soaked in water

for 1/2 hour

1 cup water


1 teaspoon cornstarch

1 teaspoon tahini

1 serving Cilantro and Garlic (p .10)

112 teaspoon salt


Tip: I .

I " h tl f'

"

PREPARATION

Mash onion with seasonings in a food

processor on high speed

Gradually add lean ground beef to onion

mixture, blending continuously un t il mixtu re

becomes li ke dough

Knead bu lgur with hands while In soaking water

Drain well and then add to meat

Blend again until dough becomes smoo th and

elastiC (add wate r If needed).

Cut kebbe dough Into 25 equal ro ll s. Hollow out

each piece, then stuff wi th ground beef and pine

nu ts. Tightly seal the edges with wet fingertips.

Arrange the rolls on a nmmed baking sheet

lightly greased with oil Cook in p reheated oven

(475°) for 20 minutes, flip rolls every 5 minutes

unt il lightly browned. Remove rolls and set aside.

Drain rice, then put In a deep pot Cover with

water and bring to a boil Cover pot. Cook over

low heat fo r 10 minut es or until rice is tender

In a separa te bowl, mix remaining Ingredients;

add to rice, stirr ing constantly. Bring to a ba l l

Add kebbe rolls and stir for 1 more minute

Serve hot

I I tl II oJ h (> Ii' tl uff" "

83

NUl RITIONAL VALUE PER SERVING

Energy (Cill) 390

Cholesterol (mg) 60

Fat (9) 12

Cdrbohydrilte (g) 45

Protem (9) 29

F,ber (9) 11

Rich in calcium, fiber, magnesium, zinc, and vitamins B3. B6. and 812

(pp.126-133)

KEBBE IN A PAN ser"e 8 p r epa r at i on t,me 30 min cooki n g t ime SO m . n

INGREDIENTS

Kebbe Dough 1 medium onion

2 teaspoons salt 1 teaspoon al lspice

1/ 2 teaspoon ma rjoram

1/ 2 teaspoon ground cinnamon


1/ 2 teaspoon dried basil 1 pound lean ground beef

3 cups fine bulgur, soaked in water

for 1/2 hour

Stu ff ing

2 servings Cooked Ground Beef (p.9) 3 tablespoons pine nuts, toas ted (p.13)

2 tablespoons water

2 tab lespoons oil

Vegetable oi l

PREPARATION

To p re p a re kebbe d o ugh , use In gred ien ts o n

thi s p ag e but fol low the sam e m et hod o f

pre p ara t ion as on p ag e 83

D iv ide d oug h into 2 p arts . Knead each p art wel l.

ligh t ly grease a la rg e cas se ro le dis h with

vege table oil. Press fi rs t part of kebbe dough e ve nly Into dish . Sprea d g ro und beef and pine

nuts o n top .

Cut rema ining d ough In to b alls , Fla tten each

b all Into a ro und shap e, and lay them over the

g round beef and pi ne nuts until the entIre

surface is covered .

Use wet f Ingert ips t o smooth o ut any dents in

the surface and pa tch up any ho les.

Use a kn i fe t o deco ra te kebbe surface wI th

square- o r diam o nd-shaped cu ts

M IX wa ter wIth oi l. Spread o n kebbe surface

Wrap b aking dish with aluminum foil.

Coo k In preheated o ven (475°) f or 40 mInutes.

Remove alumi num fo il , and dr izzle a bit more o d

on keb be .

Bro i l f o r 10 mi nu te s.

Serve ho t w ith sa lad o r pl ain yogurt .

85

86

NUTRITIONAL VALUE PER SERVIN G

En e rgy (Cal) 37 0

Cholester o l (m g ) " Fa ! (g) 9

Carbohydrate 191 57

Pr o tein (9) 16

Fiber (9) 5

SHEPHER D1S FIr-se r ves 8 prepar a ti on li me 2 0 min c ooking time 5 0 mi l '

INGREDIENTS

2 tablespoons nonfat dry mi l k

112 cup water

1 t easpoon sa lt

1 pinch nutmeg


12 med ium potatoes, boiled and mashed

1 teas poo n vegetable oil

2 servi ngs Cooked Ground Beef (p.9)

1 tablespoon pine nuts, toasted (p .13)

1 cup canned corn

1 egg

1 pinch allspice

1/2 cup dried bread crumbs

Tip

PREPARATION

Mix milk with wa ter and seasonings.

Add to potatoes, knead mixture well

Divide Into 2 equal parts

ligh t ly g rease a large casserole dish with oil, then sp read ha lf the potatoes in the bottom.

Cover wi th mea t , p ine nuts, and corn .

Cut remaining po tatoes In to ba l ls_ Flatten

balls Into c ircles.

Layer over stu ffi ng un til the en t ire surfa ce is

covered

Use we t f ingert ips to smooth the surface.

Mix egg With allspice and brush over lhe

pota toes, then sprinkle dried b read crumbs

o n top.

Bake in preheated oven (475°) for 20

minutes

Bro il for 5 m inutes un t il golden brown.

Serve hot

88


Energy (Cal) 20S

Cholesterol (mg) 36

Fat (g) 7

Carbohydrate (9) 19

Protein (g) 17

Fiber (g) 6

RICh in vitamins 86, 812, and C Contains Iycopene (pp.126-133),

( \

\ ) ; (

l"rv<,,' 5 ~J ' t:'pilril(1 >[1 time 1 5 m i n cook"'9 (Ime 9 0 f'Hn

INGREDIENTS

2 pounds eggplan t s

2 servings Cooked Groun d Bee f (p .9)

3 ta b les p oons p ine nut s, t oas te d (p .13)

1 14 .S-ounce can d iced tomat oes

2 cups wa t e r

1 p i nch w hite pepper

1 teas poo n sal t

1 p inch d rie d mint

" J l'

"

e j y f.- e are 1 "

, p

" her. I

PREPARATIO N

Put eggplan ts in a nons t ick 13x9 inch b akm g

dish in p reheated oven (475°) for 1 hour

Turn every 15 m inu tes fo r even cooking

Cu t an opening in each eg g pl an t and f il l

with g round beef and p m e nu ts

Put back In baking d ish and cover wi th

toma toes.

M IX remai ni n g mgredlen ts, pour over

egg p la nts an d cove r b a king di s h wi t h

alum inum fo il.

Cook over low hea t fo r 30 mi nu tes or unt il

m ixt ure th ickens.

Serve hot wi th Cooked Ri ce (p . 72)

Note_ To prepare Ablama (meat-s t uffed zucchrnrs), substitu te eggplants wr th zucchinis

9()

SPINACH STEW Sf't~es 4 preparation time 5 min cooking time 1 5 min

INGREDIENTS

ta blespoon vegetable oil medium onion, finely chopped

serving Cooked Ground Beef (p.9)

serving Cilantro and Garlic (p.10)

teaspoon salt

1/ 4 teaspoon white pepper

1/ 4 teaspoon ground cinnamon

1/ 4 teaspoon black pepper

, pound frozen chopped spinach 1 cup water

2 tablespoons pine nuts, toasted (p.13 )

4 tabl e spoons lemon juice

Tp

PREPARATIO N

In a large pot, heat oil, add onions, and stir-fry until lightly browned.

Add Cooked Ground Beef, Cilan t ro and

Garlic, and seasonings, stirring constantly.

Add spinach and water.

Stir and b ring to a bod.

Add remaining ingredients.

Cover and cook over low heat for 15 more

minutes or until mixture thickens.

Add more lemon Juice, If desired, and salt to

taste

Serve hOI with Cooked Rice (p.72).

NUTRITIONAL VALU E PER SERV ING

Energy (Cal) 190

Cholesterol (mg) 22

Fat (9) 9

Carbohydrate (9) 13

Protein (9) 14

Fiber (9) 6 Rich in folate and vitamins A, B6, B12, and C. Conta ins carotenoids and lutein (pp.126-133).

92

[ f! r /\ ( { 4 pHparill n t,",e 2 0 IT n c o\" 1 9 III e 4 0 m r

IN GREDIENTS

1 pound kafta mea t

1 green bell pepper, sliced In rounds

2 onions, sliced in rounds

4 po tatoes, thinly sliced in rounds

3 tomatoes, sliced in rounds

1 quar t water

2 tablespoons tomato paste

7/8 cup tomato sauce 1 te.;lspoon salt

1/2 t easpoon allspice , teaspoon oregano

1 teaspoon basil

Radishes , as garnish

PREPARATION

Divide kafta into patties (ltke hamburger),

Broil for 30 minutes, 15 minutes each SIde

Add green pepper, on .ons, potatoes, and tomatoes

In a large bowl. m ix rema ining Ingredients.

Pour over kafta, cover with aluminum fod

Cook in oven (475') for 40 minutes or untd

potatoes soften

Serve hot. garnished with radishes

NUTRITIONAL VALUE PER SERVI N G

Energy (Cal) 380

Cholesterol (mgJ 75

Fat (9) 8

Carbohydrate (g) 45

Protein (g) 32

F,ber (9) 7 Rich in potassium, zinc, and vIt amins 8 3, 86, 812, C, and E

Contains Iycopene (pp. 126-133).

94


Energy (Cal)

Cbolesterol (mg)

Fat (9)

Carbohydrate (g)

Protein (9)

Flbter (9)

190

54

8

9

20

Rich in Vitamins B3, B6, and 812. Contalrs Iycopene (pp.126-133).

serves 5 f,reparal,on t,me 1 5 min cooking lime 50 min

INGREDIENTS

1 pound kafta meat

tabl espoon vegetable oil

1 large onion, fine ly chopped

2 gar lic cloves, crushed (p.ll )

1 14.5 -ounce can diced tomatoes

1 cup water


1 teaspoon salt

1 pinch dried mint

pinch oregano

u

p - ,

PREPARATION

Divide kafta meat in to 20 small balls.

Put on a nonstick rimmed baking shee t 111

preheated oven (475°) for 30 minu tes.

Flip meatballs every 10 mi nu tes for even

cooking. Remove and set aside

In a large po t , heat oil, add onions, and

st ir-fry until ligh tl y browned

Add garl ic and stIr-fry for 2 more minutes.

Add tomatoes and kafta; stir- fry for 3 more

m inutes.

Add remaining ingredients. Bring to a bod

Cover and cook over low hea t for 20 more

minu tes or unt i l mi xture th lcke"ns.

Serve hot with Cooked Rice (p"l2).

h ... un '.31{ (. '/I

f' • f I I I

If "

95

NUTRIT IO N AL VALUE PE R SERVING Rich in calcium, phosphorus, zinc, and vitamin B12 (pp.12b--133)

Energy (Cal) 285

Cholesterol (mg) 25

Fat (g) 6

Carbohydrate (9) 37

Protein (9) " Fiber (g)

96

\ , 1 [

~e \o'es 5 I"epa, , 11 01 ("'Ie 30 min co ~ k ln g IIIne 6 0 min

INGREDIENTS

1 cup all -purpose flour

1/2 teaspoon salt

2 tablespoons vegetable oil 1/ 4 cup water

7 ounces kafta meat

Labanyieh (Yogur t Soup)

1 cup water 4 cups fat -free plain yogurt 1 tablespoon cornstarch

1 teas poon tahini paste


teaspoon salt

112 serv ing Cilantro and Garlic (p.l 0 )

PREPARATI O N

Knead flour, salt, and 0.1 with fingertips, unt .1

mixture becomes crumbly Add water

gradually while kneading well, until mixture

becomes a dough. Cover with a clean ki tchen towel and leave

for 1/2 hour.

Roll do ugh and divide mto 50 small circles using a 2-lnch cutter.

To make lortel 'mis, divide ka ft a into 50 equal

balls. Place each kafta ball on the cer'ter of a dough circle Fold 1 side over the othe r to

make a half moon shape, scaling the filling in

the dough.

Wrap the shape around index finger and

press the two ends together

Arrange on baking sheet and put In

preheated oven (475°). Turn occasional ly until

lightly browned, abou t 20· 30 m inutes.

Remove and set aside.

In a large pot, mix yogurt soup ingredien ts,

Cook over medium heat stirring constantly

Bnng to a boil

Add tortellims and StH fo r 1 more minute

Serve hot w ith Cooked Rice (p .72)

vI

Chicken is a vital source o f complete proteins. minerals

(such as Iron, zinc. and selenium). and vitamins B1. B2,

83.86. and 812 (pp.126-133).

Fats are concentrated In the chicken's skin and under it.

therefore, use skinless poultry and choose chicken

breasts instead of the whole chicken. By remOvll1g the

skin, you can cut the fat content In half Cholesterol IS

in both the lean tissue and the fat in chicken.

Look (or qual i ty in fresh poultry· chicken thilt has

creamy white to yellow skin and IS free of bruises. tmy

feathers, and torn or dry skin. Check for dates on food

labels.

Besides being a good source of protein, f,sf· IS low in

saturated fat It also contains Omega-3 fatty aCids,

which offer po ten t ia l heart-health benefits by reducing

cholesterol and fat levels In the blood. Choose dark·

colored fish such as salmon and tuna, since they are

richer In fish oil than light-colored fish.

Always buy fish from a reputable source Seafood

should be displayed with food safety In mind properly

iced, well refr igerated. and 111 clean displdY cases To

save time, use properly labeled frozen fish fillets, Since

the nutritional value doesn't decrease with freezing,

especially If frozen while fresh.

100

INGREDIENTS

1 pound skinless chicken breasts

1 t easpoon sal t


3 t ablespoons red-wine or grape vi nega r

3 tablespoons vegetab le oil


112 cup lemon juice

1/2 serving Ci lan tro and Garlic (p.l 0)

, tablespoon olive oil

PREPARATION

Mix chicken with salt, allspice, vinegar, and

vegetable oil.

Put in a baking dish and cover with aluminum

foil. Marinate for 1 hour In the fridge ,

Cook in preheated oven (475°) for 30

minutes.

Remove aluminum foil and cook until chicken

IS golden brown.

Mix remaining Ingredients; pour over

chicken.

Cook for 5 more minutes.

Serve hot with Hummus Be Tahini (p 42) or

baked potatoes.

NUTRITIONAL VALUE PER SERvING

Energy (Cal) 320

Cholesterol (mg) 96

Fat (9) 15

C<HL('hydrale (g) 7

Prote In (9) 39

Fiber (9) Rich in vitamins B3, 86, and C

Contains allylic sulfite and carotene (pp.12b-133)

11

serves 8 ~,reparat CI" t.me 15 ml' 0,1"'1'9 \,I""'e 3 0 mi.'

INGR EDIENTS

Rice 1 serving Cooked Ground Beef (p.9)

1 1/2 cups long-grain rice, soaked in water for 1/ 2 hour

3 cups chicken broth (p.l3)

1 teaspoon salt

teaspoon allspice

1 teaspoon ground cinnamon

Chickpeas 4 cups water

3 cups boiled chickpeas (p.12)


1/2 teaspoon salt

Yogu rt Sa uce



1 teaspoon tahini 1 teaspoon dried mint

1 teaspoon salt

1 pound sk inless chicken breast,

boiled (p.13) and shredded 1 medium loaf pi t a bread, toasted and cut

in t o small squares

1 t ab lespoon pine nuts, toasted (p.' 3)

PRE PARATIO N

Put ground beef In a large pot over high

heat. Drain rice and add to !lleat, stll fry f<1I 2 minutes.

Add chicken broth With seasonlllgs <lnd mix

well Bring to a boil.

Cover ar1d cook over low I,eat for 30 minutes

w ithout st irr i ng.

To prepare the chickpeas, bring W<ltf'! to <l

boil in another deep pot

Add ch ickoeas, garlIC, and salt and cook

over low heat until tender. Set aSide

In a separate bowl, m i x yogurt sauce

rngredients. Set aside

Put hot rice in serving plate Garnish with

hot chicken and chickpeas.

Cover wlt l bread and yogurt sauce

Spnnkle toasted pine nuts over all

...

NU TRI TI ONA L VALUE PER SE RVI N G

Energy (Cal) 450

Cholesterol (mg) 50

Fa t (8) 5

Ca ruohydra te (9) 67

Protern (9) 35

Fiber (g) 2

Rich in fiber, fo late, magneSium, phosphorus, ll[1C, and vitamins B3, 86, and 812

Conta ins isoilavone (I-'P, 12&- 133).

NUTRITIONAL VALUE PER SERVING Rich in vitamins A, 63, 66, and C. Contains B~carotene and isoflavone (pp.126-133)

Energy (Cal) 230

Cholesterol (mg) 130

Fat (g) 4

Carbohydrate (g) 9

Protein (g) 40

Fiber (9) 2

''''

S~ 6 ~-repar lion lime 2S min cooking I,me 6 0 min

INGREDI ENTS

Chicken Dou gh

1 medium on ion

2 garlic cloves

1 teaspoon sa l t


1/ 4 teaspoon red pepper

1/2 teaspoon cumin

112 teaspoon dried c i lantro

2 pounds sk inless chicken b reas t , cu t

into 5 p ieces

1 egg

1/2 bunch parsley leaves

1/2 cup carrot, sliced

2 tablespoons pistachios

Bouquet (p.8)

rosemary sp ri g

2 tablespoons cornstarch

1/ 4 cup wate r

PREPARATIO N

In a food processor, blend onion and garhc

wi t h seasonings. Gradually add chicken

pieces until welt blended

Add egg and parsley; mix constantly untd

the mixture becomes a dough Add water I' needed

Divide dough into 2 equal parts.

Roll out first por t ion With a wooden rolling

p in Into a 6x6-lnch piece.

Sprinkle half the quanti ty of carrots and

pist achios over dough Fold over and t Ightly

sea l the edges with wet fingertips.

Repeat for the second piece of dough

In a large nonstick pan light ly greased Wi t I. ad, gently cook chicken loaves, turning them

constantly untd Sides are browned Cover

With wa ter

Wrap and t ie contents of Bouquet In

cheesecloth, then add to pan along With

rosemary. Bring to a ba ll


minutes.

Remove Bouquet and rosemary and set

chicken broth aside In a bowl

Cut each chicken loa f into equal slices_

Dissolve corns tarch In 1/4 cup of water.

Add to chi cken broth; st ir over low heat un i t!

mixture starts to thicken

Add chicken slices Bnng to a boi l.

Serve hot with M ashed Pota toes (p.70)

lOS

106


Er.ergy (Cal) 540

Cholesterol (rng) 72

Fat (9) 6

Carbohydrate 191 79

Plotem (9) 43

Fiber (9) 6

Rich in fi ber. folate. and vitamins B3 and 86 Contains allylic sulfite and Isollavone (pp.126-133).

f

lervE' 8 preparation l ,me 15 min cook 119 lime 6 0 min

INGREDIENTS

2 quarts chicken b roth (p.13)

2 pounds frozen moughrabieh

1 teaspoon salt

2 te aspoons a llspice

2 teaspoons cumin

2 teaspoons caraway 2 te aspoons g round cinnamon 2 cups cooked chickpeas (p .12)

Sauce 1 tablespoon vegetab le oi l

20 pearl on ions

2 cups chicken broth (p.13)

2 p o unds skinless chicken breast , boiled

(p . 13) and shredded

PR EPA RATIO N

In a large pot. b n ng chicken broth to a bod

Add moughrabieh and season ings. Stir and bod again.

Cover and cook over low heat for 20 minutes

o r un t il tender, st lrrmg occasionally.

Add cooked chickpeas, cover and cook over low heat fo r 10 more mmutes

Dram m Ix t ure, reserving liquid for later use

Put drained moughrabieh and ch ickpeas In a large serving dish. Keep WiHm while you

p repare the sauce.

To make the sauce, heat od in a large pan,

add onions and st ir fry un til light ly browned

Onions should remain whole

Add chicken broth and moughrableh liquid

Bring to a bod

Cover and cook over low heat for 15 minutes

or until sauce th ickens

Remove on ions and 1 cup sauce, add to

moughrabieh and chickp eas, and mix slowly

until evenly distributed.

Add chicken to remaining sauce in pan

Bnng to a bo i l

Remove ch icken and p lace on moughrabieh

m ixt ure

Add sauce accord ing to taste

Serve hot

101

NUTRITIONAL VALUE PER SERVI NG Rich in llnc and vitaminS 83, B6, dnd B12 (p~ 126-133)

Enelg)' (Cal) 390

Cholf1 II lof (ll1g) 16

F at (g) 6

Calbobyd,<H€ (g) '0

ProleH1 (g) " Fiber (9) 2

108

l

I , ( [ \

r

e,ve5 5 prepa r ation t me 15 m ro cocking limE' 30 min

INGREDIENTS

Rice

serving Cooked Ground Beef (p.9)

1 112 cups long-g rain rice. soaked in water for 1/ 2 hou r

3 cups ch icken b roth (p. 13)

1 teaspoon salt

1 teaspoon allspice 1/ 2 teaspoon ground cinnamon

Sauce

2 cups chicken broth (p.13)

1 tablespoon all -purpose flou r

1 teaspoon sa lt

1 teaspoon a llsp ice

teaspoon ground cinnamon

pound sk inless chicken b reasts, bo iled (p.l3) and sh redded

2 tablespoons pine nuts, toasted (p.l3)

PR EPARATIO N

Put ground beef In a large pot over high

heat Dram rice and add to meat , stir for 2

minutes

Add chicken broth and seasonings.

Bring to a boi l St ir; cover and cook over low heat for

30 more minu t es, w Ithout st i rring.

Put r ice on a servmg plate

In a separate pot. mix sauce Ingredients and

cook over low heat. stirring constantly until

m ix tu re starts to thicken.

Add chicken and bring to a bOil

Remove chicken and put on rice.

G arnish wi th pine nuts.

Add sauce according to taste

Serve hot with salad or plain yogurt

10'1

10

er' e' 5 prepdrallon I.me 2 0 min cooling lIme 45 mIn

INGREDIENTS

Jew's Mal low St ew


4 onions, finely chopped

1 1/2 quarts chicken broth (p.13)

1 teaspoon sa It


112 teaspoon dried cilan t ro

3 pounds canned chopped Jew's mallow

1 serving Cilantro and Garlic (p.1 0)

1/2 cup lemon juice

large loaf pita bread, toasted

cup red -wine or grape vinegar

1 pound skinless chicken breast,

boiled (p.13) and shredded

Cooked Rice (p.72)

PREPARATION

In a large pot, heat oil, add 1 chopped

onion, and stir fry unt i l lightly browned

Add chicken broth and seasonings.

MIx and bring to a boil

Dram Jew's mallow well and add mallow to

chicken broth w ith Cilantro and Garlic

Stir and bring to a boil again.


minutes. Add lemon Juice and cook for 5

more minutes Set aSide

Make Cooked Rice, without vermicelli

Cut bread Into small squares

In a small bowl. mix remain ing onions and

vinegar. Set aside.

Put hot rice In a serving dish, add hot

chicken.

Cover with hot stew.

Garnish With bread and onion mixture

NUTRITIONAL VALUE PER SERViNG

Ene'9Y (Cal) 350

Cholesterol Imgl 60

Fat (9) 5

Carbohyd,ate (9) 43

P'ote'fl (9) 33

Fd '"" (9) 7 Rich in fiber, magnesium, potassium, and vitamms A, B3, 86, C. and E. Contains ca rotenlods (pp_126-133)_

1t2

NOUILLES serves 8 preparation t,me 30 min cooking time 1 0 min

INGREDIENTS

White Sauce 1 1/ 2 quarts ch icken bro t h (p .13)

10 tablespoons nonfat dry milk 6 tablespoons co rns tarch 1 teaspoon salt


1 pinch nutmeg

pound taglia t elle 1 cup mushrooms, sliced

pound skinless chicken breast,

boiled (p.13) and shredded

1/ 2 cup mozzare l la cheese, grated

Tip II

e 01

II 'jc. I e l' 11 l , 1

t e j or 1( t LI, r: 1

k n ,II k e e JS Y 1 rt t

PRE PAR ATIO N

In a saucep an, m ix whi te sauce Ing red ients,

Cook over low hea t , stir constan tly until

sauce sta rt s to thicken.

In a sep arate larg e pot, cook taglia telle in

bo il ing wa ter.

Drain pas t a and divi d e in to 2 equal portions.

Pu t fi rst p o r t io n in a large cassero le dish

Cover with ha l f the white sauce

Add chicken and mushrooms; mix well

Add rema in ing tag llatelle and sauce.

MIX again.

Cover w ith grated cheese.

Bake In prehea ted ove n (475°) for 20

mi nu tes .

Bro il for 5 minu tes until cheese is golden

b rown.

Serve hot.

NUTRI TI ONAL VALUE PER SERVING

Energ)' (Cal) 430

Choleste rol (mg) 120

F,lt (g) 10

Carbchydrdte (9) 55

PrOle<n (9) 30

FIber (9) 3 Rich in vi tamIns 8 3, 86, and 812 (PP 126-133)

"4

serves 5 preparation time 15 min cooking time 35 min

INGREDIENTS

, tablespoon vegetable oil

, pound chicken drumsticks


2 garlic cloves, crushed (p.l1)

1 14.5 -ounce can diced tomatoes

6 medium potatoes, diced

2 cups water

1 teaspoon salt

1;2 teaspoon allspice

1; 2 teaspoon ground cinnamon

PREPARAT IO N

In a large pot , heat 011, add chicken, and

stir-fry until sides are ligh t ly golden.

Remove and set aSide.

In the same pot, add onions and stlr·fry until

lightly browned.

Add ga rl ic and stir· fry for 2 more minutes

Add tomatoes; cook until t ender

Add remaining ingredients, plus ch icken

Cook over high heat

Bring to a boil; stir well and cover pot.

Cook over low heat for 30 minutes or until

mixture thickens and po tatoes are tender.

Serve hot with Cooked Rice (p.72)

NUTRITIONAL VA LUE PER SERVING

EnfHgy (Col) 360

Chc.>ie:.terol (mg) 77

Fal (9) 7

Ca.b<;.hydrctle (9) 51

Pr<;'It'u, (9) " F,t)(H (9) 3 Rich In potassium and vllam,ns 83. 86, and C. Contains Iycopene and phenolic acids (pp 126-133)

16

,;erves 3 f reparation t,me 5 min soaking time 6 0 mil' cooking lime 2 0 min

IN GRED IENTS

, pound chicken liver

2 tablespoons soy sauce

3 tab lespoons red -wine or grape vinegar

, tablespo on yellow mus t ard

1/2 teasp o on salt

1 pinch whi te peppe r

pinch allspice

tablespoon vegetable oi l

5 garlic cloves, crushed (p." )

2 tablespoons lemon ju ice

1 pinch parsley leaves

PREPARATIO N

Trim vis ible fat from chicken liver.

M,x soy sauce with vinegar, mustard, and

seasonings Add chicken liver_

Mannat e In the fridge for 1 hour

Drain and keep sauce lor later use.

In a large pan, heat oil, add chicken liver

and stir-fry for 2 minutes.

Gradually add sauce, stirring slowly until all

liquid evaporates and liver is no longer pink

Inside. Add garlic and lemon Juice.

Cover pan and cook for 1 more minute

Garnish with parsley.

Serve hot with spaghetti or fned potatoes_

Note: You can substitute chicken breast or beef steak for the chicken liver, if deSired.

NU TRl l lONA L VA LUE PER SERVI NG

hergy (C I) 260

CI Il!steroJ (mg) 728

F" "' 11

Carl hydrate (g) 10

Predell" (9) 3 1

F Ih('r (g) 0 High in cholesterol, but also very rich In folate and vitamins A, B3,

86 , B 12, C, and K (p p. 126-133J

118


Energy (Cal) 330

Cholesterol (mg) 9'

F<:Jt (g) 17

Carbohydrate (g) 12

Protein (g) 43

Fiber (g) 2

serves 3 preparation tllT'e 5 min cooking trme 4 0 11'1[\

INGREDI ENTS

Dressing


1 tablespoon red -wine or grape vinegar

1/2 cup fat -free plain yogurt


tablespoon tomato paste

teaspoon allspice

teaspoon salt

1/4 teaspoon red pepper

1 p inch oregano

cup mushrooms, sliced

pound skinless chicken breast, diced

PREPARATION

In a bowl, mix all dressing ingredients well

Add mushrooms and chicken and m ix well

Place In a nonstick baking dish

Cover with aluminum fo i l and cook In

preheated oven (475°C) for 1 hour.

Turn every 20 minutes for even cooking.

Serve hot with Hummus Be Tahlnl (p.42)

and salad.

I"UTRIT IONAL VALUE PER SER\ II~G

Energy (Cal)

Ctoc;le~tli'rel (mg)

Fat IgI

Carbehydrate {gl

Pretei,. (g)

F,ber (g)

r

n t,P'le 5 P'llf' co kirlg tlP'le 30 "",n

INGREDIENTS

1 pound fish f i llet


1 teaspoon salt


1 lemon, sliced in rounds

PREPARATION

Brush fi sh fillet w i th oil.

Sprink le with sa l t and wh ite pepper

Add lemon slices and wrap with

aluminum foi l.

Bake In preheated oven (47sn)

for 30 minutes

Serve hot With baked potatoes

'" ,. , 0

J1

0

119

120

SP'"f>5 5 p,er);,H3Iion time 3 0 mIn cooking time 60 min

INGREDIENTS

Fish Sauce


3 medium onions, thinly sliced

3/4 ounces fish

teaspoon cumin

teaspoo n caraway

teaspoon ground cinnamon

t easpoon salt

2 bay leaves

2 cinnamon sticks

1/2 lemon

6 cups water

1/ 2 cups long -grain rice. soaked in water

for 1/2 hour

tablespoon cornstarch

1/ 4 cup wa t er

2 pounds fish fillet, baked (p.119)

3 tablespoons pine nuts, toasted (p.13)

PREPARATION

In a deep pot, heat oil, add on ions and

stir-fry until fully brown and crispy.

Remove half the onions and set aside for

later use.

Add uncooked fish to onions in pot and stir

fry for 3 minu tes

Add seasonings, lemon, and water.

Bring to a boil.


minutes. Drain mixture, reserving only the

liquid.

In a large pot, stir-fry drained rice for 2

minutes. Add 3 cups of the hot l iquid from

previous step.

Cover and cook over low heat fo r 30 more

minutes. Rice should be brown in color.

Dissolve cornstarch in wate r.

Add to remaining liquid and stir over low

heat until sauce starts to thicken.

Put rice on a serving plate. add baked fish

and some sauce.

Garn ish with pine nuts and remaining onions

Serve hot, With salt and lemon Ju!ce If

deSired

NUT RITlcr~AL VALUE. PER SERVING

'n t'-l~ ((.11) 510

CI It "I , I (n gl 96

F t {~) " Cafb I ydl (gl <7

Pn" " 44

F-.b f " , R,th" vrtar~tn B.i, B6" nd ell

c< ('ta,ns Orneoa 3 fatly a d1; WI1176-1331

fo€, ... es 5 prepardtlol1 t me 2 0 min

INGREDIENTS

Sauce 1 tablespoon vegetable oil

1 med ium onion, thinly sliced

1/2 cup carrot, finely chopped

112 cup red bell pepper, finely chopped

1/ 2 cup g reen bell pepper, finely chopped

1 tomato , f inely chopped

1/2 serving Cilantro and Ga rl ic (p. , 0)


4 tablespoo ns lemon juice 1 teaspoon sa lt

1/ 4 teaspoon white pepper

1/4 teaspoon red pepper

1 cup wa ter

2 p ounds fish f i l let, baked (p.119)

1 tablespoon pine nuts, toasted (p . l3 )

1 pinch fresh c il antro

t

PREPARATI O N

In a large pan, heat o i l, add onions, and

st ir-fry until lightly browned

Add carrots and red and green bell peppers;

st 'r-fry until tender.

Add tomato and Cilantro and Garl,c and stlr

fry for 5 more mmutes.

In a separate bowl. mi x remaining sauce

ingredients, then add to vegetab les, stirring

cons tan t ly_ Bring to a boil

Cook over low heat for 3 more minu t es,

stirring constantly.

Put hot fish on a serving plate

Add sauce

Garnish With pine nuts and cilantro.

Add salt and lemon Juice If desired.

Serve hot

NUTRITIO N AL VALUE PE.R $lRVING

Enft'IY ((..1) liD

Cnole!.INO (mq) 96

F 1(9) " C .. r~ onydrale (9) 16

PrOle,n q) 42

Ftbt>r (q) 3 RICh ,n vitam,,,!> A, 63, 66, B 12, C, and K

Conta,ns Omega·3 fatty aCids (pp 126 133)


E nerfly (Cal) 310

Cholesterol (mg) 76

Fill (g) 10

C.Hb()hydrale (g) 8

Proleln (g) 47

fiber ,g) 2

17'

Rich In phosphorus and \iltamms A, 63. 66, 612, <lnd D_ Cort<lins carotenoids and Omega-3 fatty aCIds (pp 126-133)

. ervp 5 rreparatlon trine 1 0 min cooking l imE:' 30 1"111

INGREDIENTS

7 ounces salmon, cut into 5 slices

tablespoon vegetable oi l

teaspoon salt

teaspoon white pepper

leek, thinly sliced

cup cele ry, thinly sliced

2 carrots, thinly sliced

PREPARATIO N

Brush fish with oil, then sprtnkle with salt

and while pepper.

Wrap In aluminum foil with vegetables.

Cook in prehea ted oven (475°) for 30

minutes.

Remove aluminum fori

Serve hOl wi th lemon Juice and baked

potatoes

12f,

NUTRITIONAL INFORMATION

ENERGY Calories are unIts of energy. The term "calorie" describes both the amount of energy in food and the amount of energy the body uses. The body's need for energy never stops. Three nutnents - carbohydrate, fat. and protein - as well as alcohol supp ly energy, measured in calories, !n food.

Source of Energy Fat Alcohol Carbohydrate Protem

Ca lories per gram

9 7 4

4

These nutrients are released from food during digestion, then absorbed in the bloodstream and converted to glucose, or blood sugar, after a long process in the digestive system. This energy is used to perform a ll bodily functions, both involuntary (mental effort, breathing, digestion, vision) and voluntary (walking, athletics). Age, sex, basal metabolic rate, body size, physical condit ion, and activity level all contribute to how much energy an individual needs. Healthy individuals need between 1,800 and 3,000 calories. - 1,800 calories is about rig ht for many sedentary women and some older adults. Young children need a variety of foods, but may need fewe r than 1 ,BOO calories. - 2,200 calones meets the needs of most children, teenage girls, active women, and many sedentary men. Women who are pregnant and breastfeeding may need more. - 2,BOO calories IS about nght for teenage boys, many active men, and some very active women .

The numbers g iven in the nutritional value sect ions of each recipe are approximate calculated values of energy per serving.

PROTEIN Protein supplies amino acids, which are the building blocks that build, repair, and maintain body tissues. As a nutnent, protein performs many functions. It is a part of every cell in the body and a constant supply IS

necessary to repair cells as they wear out. During times of gro......-th - infancy, childhood, adolescence, and pregnancy - the body needs protein to make new body tissues. Protein also helps regulate body processes. As enzymes and hormones, proteins make various chemical reactions happen. As antibodies, they protect you from disease-carrying bacteria and viruses. Protein also supplies your body with energy if you don 't consume enough from carbohydrates and fat. Otherwise, protein can be saved for its unique funct ion: to bUIld and repair body t issue. When you consume more protein than you need, it's broken down and stored as body fat, not as a reserve supply of protein. 15% of one's daily energy intake should come from protein, a round 70 grams per 2,000 calories.

,

FAT Fats in food have a number of nutritional functions. They serve as a concentrated source of energy and a source of essential fatty acids. They act as carriers of fat-soluble vitamins - A, 0 , E, and K - and affect the palatabili ty of foods. Body fat. also known as adipose tissues, is where extra energy is stored. It also serves to protect the body from injury and to provide insulation from cold weather.

Fats are of several types: • Saturated fats, which are firm at room temperature, include butter, coconut oil, and palm oil and are also found in red meats and chicken. They are genera!ly unhealthy because they increase the cholesterol level in the blood, even if they are cholesterol free. • Unsaturated fats, which include oils derived from canola, olives, corn, sunflowers, and rape seeds, are generally healthy; they increase the good cholesterol (HoL) in the blood, and slightly decrease the bad cholesterol (LoL). a Omega-3 fatty acids - polyunsaturated fatty acids of a somewhat d ifferent structure - are found mostly in seafood, especia lly higher-fat, cold-water varieties such as mackerel. albacore tunCl, salmon, sardines, and lake trout. Both soybean oil and canola o il supply some Omega-3s, too. Some research, a lthoug h inconclusive, suggests that Omega-3s may help prevent blood platelets from clotting and sticking to a rtery walls. and so may help lower the risk for blocked blood vessels and heart attacks . Omega-3s may also help prevent arteries from hardening. a Hydrogenated fats are unsaturated fats that are processed (by adding hydrogen molecules) to make them stable and solid at room temperature. Through processing the fat is made more saturated and is called trans-fatty acids. It becomes more harmful, increasing LoL and decreasing HoL.

25- 30% of daily energy intake should be from fats, around 60-65 grams per 2000 calories. Choose polyunsaturated over hydrogenated or trans-fatty acids.

CHO LE STERO L Cholesterol is a fat -like substance, but it is not a fat itself and does not have any calories. Cholesterol is only fo und in foods of animal origin and has a different structure from fat. It has several necessary functions in the body, such as creating cells, especially nerve and brai n cells. However, too much cholesterol in the bloodstream is linked to heart disease.

The cholesterol that circu lates in your body comes from two sources: • Foods and beverages of animal origin, such as eggs, meat, chicken, fish, and dairy products. Foods derived from plants do not contain cholesterol, but still may increase cholesterol levels. For example, coconut oil is cholesterol free because it is made from a plant, but It is still rich in saturated fats, which increase b lood cholesterol. • The liver and most of the tissues in the human body can make cholesterol to satisfy their needs. Therefore, high blood cholesterol can be the resu lt of internal production and not necessarily from food.

Daily food intake should provide less than 300 milligrams of cholesterol.

CAR BO HYDRATES

Carbohydrates are the body's main source of energy, powering everything from jogging to breathing to digesting food. Glucose, known as b lood sugar, is the main form of carbohydrate used for energy in the body, especially the brain .

Carbohydrates are classified into two groups: a Simple carbohydrates, high ly absorbable and easy to digest, are found in white sugar, fruit juice. sweets; they are usualJy called "empty calories" because they provide energy and no nutrients. a Complex carbohydrates are s low to be digested and absorbed, and are made up from many sugar units; examples are pasta, potatoes, rice, beans. They are usually nutrient dense, supplying vitamins, minerals. and fiber.

55% of daily energy intake. or around 270 grams per 2000 calories. should come from carbohydrates. mostly complex carbohydrates.

127

12'

FIBER

The term fiber refers to the complex carbohydrates in fruit, vegetables, grains, nuts, and legumes that can't be broken down by human digestive enzymes and therefore are calorie free. Meat and dairy products do not contain fiber.

There are two basic types of fi ber: • Soluble fiber is found in grains and some frui ts and vegetables. It may help reduce b lood cholesterol levels, thereby reducing the risk of heart disease and may also help control the rise in b lood-sugar levels following a meal, which is important for people with diabetes. • Insoluble fiber is found in fruit and vegetable skins, nuts, and grains, especially wheat. It creates a feeling of fullness and adds bulk to the contents of the colon and relief from constipation. It may decrease the risk of colon and rectal cancers.

MINERALS

15 minerals have been identified as nutrit ionally necessary; a part of every body tissue, they are essent ial to life. Minerals help chemical react ions take place in the body and provide structure in the form of bones and teeth. The human body cannot produce them. They are calorie free and make up only about 4% of body weight .

• The "major" minerals include those we need the most: calcium, phosphorus, magnesium, chloride, potassium, and sodium, These last three are called electrolytes; together they help regulate fluid in the body and transmit nerve or electrical impulses. • The "trace" minerals include chromium, copper, fluoride, iodine, iron, manganese, molybdenum, selenium, and ZIOC.

Major M iner als

Calcium F, ld Sour<:e~ Dairy products, dark green leafy vegetables, fish With edible bones, legumes. seeds, and nuts. Fur tl( n

The most abundant mmeralm the body, especially In bones and teeth. Helps muscle movement and regulates heartbeat Plays an important role in the function of nerves. Helps blood to coagu late.

Phosphorus r d S( urce< Milk, mea t, poul try, fiSh, eggs, legumes, nuts, bread and baked foods Functl( no;; A major component of bones and teeth, Helps produce energy in the body. Plays a Vital role In regulating energy in the organs. A component of DNA and RNA.

Magnesium r d Sc .... rcf's Legumes, nuts, whole grains, and green vegetables. r ,I I, n<

An Important part of 300 enzymes that regulate body functions. Produces energy, builds proteins, and helps in muscle contractions. Maintains nerve and muscle cells. Fights sleep d isorders, depression, and fatigue. Plays an important role in maintaining teeth and bones.

Major Minerals: Elect r o lytes

Chloride F d S( " s Table salt.

Fun 'tiP!"'

Helps regulate fluids Inside and outside body cells. A component of stomach acid, which he lps digest food and absorb nutrients_ Helps transmit nerve impulses.

Potassium

, F

F{ l rl Sources: Apricots, avocados. bananas, canta loupe, grapefrui t, kiwi, oranges, strawberries. tomatoes, potatoes, dried fruil, fresh meat, poultry, and fish. Fur,dlon!):

Helps regulate fluids and mineral ba lance inside and outside body cells.

Helps mainta in normal blood pressure.

Helps ir' the transmission of nerve signa ls.

Helps in muscle movement.

Sodium F( dS(Uf<'

About 75% of the sodium we ea t is from processed foods; the remaining 25% comes from table sa lt A small amount occurs na turally In food.

Furl" lion'

Helps regu late flu ids and mineral balance inside and ou tside body cells.

Helps transmit nerve Impulses.

Regulates blood pressure. Helps in muscle relaxation, including the heart.

Trace Minerals

Chromium

F J Source Meat, whole grams, and nuts. F,Jn _tIO I1

Works with insulin 10 help the body use g lucose (blood sugar).

Copper F~ d S( W( i Organ meats, especially liver; seafood, nuts, and seeds Fun "II )n

An essential component of enzymes. He lps in creatmg hemoglobin, which transports oxygen throughout the body.

Helps In produc ing energy.

Fluoride

F, od Scurr Fun(\1 In!

Fish with ed ib le bones (such as can ned salmon), and tea.

Stfengthens teeth and protects aga inst cavi ties.

Helps prevent osteoporosis.

Iodine

F, 0'. S(ILHCe Saltwater fish, fort ified table sa lt. FUI 3ioll

Part of thyrOXin (thyroid hormone), which regu lates the rate at which the body uses energy.

Iron F. d S<)W Heme iron from anima l sources, including meat, liver, poultry, and sa lmon.

Non·heme iron from plant sources as spinach, chard. prune juice, dried apricots: legumes such as lentils, beans, soybeans, nuts. HefT'e Iron is absorbed better than non-heme iron in the human body. Non·heme iron absorption can be enhanced by

129

tJo

consuming it with foods high in vitamin C

" Form" hemoglobin m the red blood cells; hemoglobm carnes oxygen throughl'lut the body_ Fights memia, fat igue, and infectlons_

Manganese

Sl Whole gram products, pineapple, kcde, strawbernes, and tea.

F A component o f many enzymes_

Molybdenum F d Milk, legumes, bread and grain products.

, A comronent of many enzymes. Works with IIboflavin to Incorporate Iron into hemoglobin fOI fed blood cells.

Selenium

Seafood, her, kidney, gram products, and seeds.

Works as an antloxlddnt with vitamin E to protect cells from damage that may lead to cancer, heart disease, and other problems.

Aids In cell growth

Zinc S Meal , liver, and seafood are the best SOt.< fces; als('l whole-grain products such as wheat bran, legumes, c1nd

soybe<lns. F, Essential for growth; a component of 70 different enzymes

Promutes cell reproduction, tissue growth and repair, and wound healing

Helps the body use carbohydrate, protein, and fat

VITAMINS

13 vitamins have been identified as nutritionally necessary; they work with other nutrients to help perform a variety of

functions. Vitamins are also called micronut rients because they are needed In on ly tiny amounts. The human body cannot produce them. They are calorie-free.

Vitamms are d ivided into 2 groups: water soluble and fat soluble. The group name describes how they are carr ied in food

and transported in the body .

• Fat-so luble vitamins include vi tamms A, D, E, and K .

• Water-soluble vitamins include vitamin C and the B-vitamins: th iamin (Bl ), riboflavin (B2), niacin, vitamin B6, folate,

vitamm B12, biotin, and pantothenic acid .

Fat-Solub le Vitamins

Vitamm A f d S, JlC S liver, fish 0 11, eggs, and milk. Carotenoids are converted in the body to vitamin A Carotenoids are found In spinach, collards, kale. broccoli, carrots,

peaches, pumpkin, sweet potatoes, red peppers, and cantilloupes

Fl.! 1,01

Strengthens Vision, especially night vision.

Promotes the growth and health 01 all cells, tissues, bones, ilnd teeth Protects ag.Jmst infection by keeping the skm and tissues healthy.

Protects against several diseases, especially cancer

, I I

Vitamin 0 (Calciferol)

F d S"ute Chet ,e, eggs, 50me fish (sardines and salmon), fortified milk. breaUast cereals, and margarine Vitanllfl D,~ k lW IS the "sunshine vitarrHn

H because the body can make it after expOSure to sl.nlighl or ultra .... iolet II9hls. FUI)( ,uns : Miltllt.W1S the ciliClllm-phosphc,rus exchange in the body. Ht::'lr~ In fOI!IlII<9 bones ;jnd teeth

Pre\it'nts os.tear: >r05

Vitamin E (Tocopherol)

d ," Vegetable oils, margarine, salad dressings. seeds, nuts. and wheat germ.

u' t

Works ;IS an antloxidar,\.

May help fJroteo against illnesses. including heart disease and some types of cancer.

Vitamin K d 5,

Intestlndll

F-un ion

Parsley. spinach, broccoli, dairy products, meat, eggs, and cereals.

Kteria produce some of the Vitamin K we need

Help' II' k.r II ling rroteins that encourage blood to clot

Water-Soluble Vitamins

Vitamin C (Ascorbic Acid)

F' Citrus fruits, belries, melons, peppers. many dar~ green leafy vegetables, potatoes. and tomatoes t ,

Helps In oeatlng '~olldgen, ....... hch cOllneds ml>scles, bones, and tissues. Heir-'S the llody abS(A~' IrOIl from plant sources of food

Prevents tissue ollid,zat lon, w~lId lowers the fisk of getting cancer and heart disease.

Helps forlO ,11ld rep<1If red blood cells, bones and other tissues, and helps keep capillary walls and b lood vessels firm hnpOltdllt lor healthy gums dnd to heal cuts and wounds.

Pre\"l;'nts IIlfertlOrl by keeping the Immune system healthy.

Vitamin 61 (Thiamin)

F \d $, Blt:-ad, lice, pasta, tortillas, fortified breakfast cereals, pork. liver. and other variety meats. F Helps rt;-Ib product' energy from carbohydrates. Build::. dnd ler-dlrs lIerve and muscle tissue.

Prevents lo~ "ilF'->r~ t lte.

Vitamin 62 (Riboflavin)

F d liver. kidney, he~rt. dairy products, enriched bread. cereal, eggs, meat, green leafy vegetables, and nuts. I,

Helps i111 cells f:'loduce energy from proteins. Help~ d an~lt~ tlyplophan (,In dmino acid) into niacin (vitamlfl 63). Mi1inl.~IHS hair and niliis.

Facilitates the function of the nervous system.

Vitamin 63 (Niacin)

SI'U Poult ry, f,sl , beef, peanul butter, and legumes.

Some \illan'lI 63 IS produced in the body from tryptophan (al. amino acid).

F· II

Hetps all cell~ rroduce energy from carbohydrates and fats Helps ellzylTle~ function In the body

BI

132

Maintains healthy skin_

Helps digestion. Protects the nervous system.

Vitamin S6 (Pyridoxine) F- Ir Chicken, fish, pork, liver, kidney, whole grains, nuts, and legumes_

Fllr lIen Helps produce other body chemicals, such as insulin, hemoglobir1, and antibiotics, to fight infect ion.

Helps all cells produce energy from proteins

Helps In transporting amino acids. Helps IfI creating vitamin 83_ Facilitates the function of the nervous system_

Folate (Folic Acid) r, S, Ir Leafy vegetables, orange Juice, some fruits, legumes, liver, yeasted breads, wheat germ, bread, cereal, rice,

and pasta products.

F'Jn II< I

Plays an essential role IfI producmg DNA and RNA to make new cells.

Works with vitamin 812 to form hemoglobin in red blood cells.

Prevents heart disease. Lowers risk of neural tube defects in newborns_

Vitamin 812 F· --I S Meat, fish, poultry, eggs. milk, breakfast cereals, and some fortified foods_ F ,

Works wi th folate to make red blood cells_

Serves In every cell as a vital part of many chemicals_

Helps the body use fatty acids and some amino acids

Facili tates the function of the nervous system.

Biotin 1 S, 1If{ Eggs. liver, yeasted breads. and cereals

F~I II

Helps ali body cells produce energy from protein, fa ts, and carbohydrates.

Pantothenic Acid F .j Sr 1(1 Meat. poultry. fish, whole grain cereals, iegur'P.es, and milk.

, n

Helps ali body cells produce energy from protein. fats. and carbohydrates

PHYTOCHEMICALS Plants naturally produce these chemicals to protect themselves against viruses, bacteria. and fungi. They also p rovide

color, flavor, and scent. Recent scientific studies have proven that they could help in protecting humans against some

diseases, such as heart disease and cancer, as indicated below:

Ally lic Sulfite I- r! S( ur((' Garlic and onions.

Helps in removing toxins that cause cancer.

8-Carotene (Seta-Carotene) j SI Carrots. apricots, peaches, and zucchinis

Fur tl( I' Helps protect the Immune system.

, I I

Carotenoids F Dark green and orange-colored plants such as parsley, Jew's mallow, chicory, spInach, chard. e tc.

If. t n Prevents toxic molecules from Invading and damaging cells. An anti-inflammatory, which lowers the risk of some cancers

Cumarin

J e Turmeric, curry. mLostard, and saffron.

_, An at'lioxidanl that helps prevent heart disease ar,d cancer.

Gingerol f S, ,f{t' Ginger

f t, An antioxidant that helps prevent heart disease and cancer.

Isoflavone

F' d ur Beans, peas, peanuts, and tofu. F JII I( I May reduce the risk of breast and ovarian cancer.

Isothiocyanates, Indoles

f' d Il - ~ Cabbage, broccoli, ka le, and cauliflower. F (II( I Blocks carCinogens from damaging cells; interferes with the action of a precancerous form of estrogen,

lutein F d S( Spinach. F Reduces blindness in the elderly.

lycopene f Tomatoes. especially cooked. and kiwi.

Moy decrease the nsk of prostate cancer.

Omega·3 Fatty Adds ~ Fish 011. mackerel. salmon. and trout F t, MdY decredse the risk of heart disease.

Pheno lic Acids F d SC L1I ',f' Potato, apple, blueberry, cherry, orange, grapefru it, and coffee beans Fur' tlU An antioxidant that may prevent some cancers.

Tannins F, ,I Lentils, black·eyed peas, Lava beans, and grape and apple juices FUI'"tl(1 An ant ioxidant that may prevent some cancers.

Zeaxanthin d 5< Kale. mustard. horseradish. and corn . • ' ,(\ An antioxidant that enhances immune funct ion and may pre ... ent some cancers

T

t33

1;

GLOSSARY Allspice, Bihar he lou

Artichoke, Ardichaouki

Asparagus, Halioun

Basil, Habak

Basil, dried, Habak yabes

Bay leaves, Warak ghar

Beef kafta, Kafta bakar

Beef steak, slices, Steak bakar sharaeh

Beef steak, sirloin, Steak folillet

Bel l pepper, green, Fleifleh khadra

Bel l pepper, red, Fle ifleh hamra

Black lentils, Adas aswad

Black pepper, Bhar aswad

Bulgur, Burghol

Bulgur, coarse, Burghol khishen

Bulgur, fine, Burghol naem

Cabbage, Malloul

Caraway powder, Karawyah Boudra

Cardamom, Habbat al hal

Cardamom, crushed, Habb el hal madkuk

Cauliflower, Karnabit

Celery, Kralis

Chard, Salek

Chicken broth, Marak al dajaj

Chicken liver, Kasbet dajaj

Chickpeas, Hummus habb

Chicory, Hendbah

Cinnamon stick, Oud Kerfeh

Cinnamon, ground, Kerfeh naema

Ci lantro, Kezbara Tazajah

Ci lantro and garlic, Kezbara wa toum

Cilantro, dried, Kezbara yabisa

Corn, Doura

Cornstarch, Nashaa

Cracked wheat, Burghoi

Crystal salt, Maieh khishen

Cumin , Kammoun

Eggplant, Bazenjan

Fava beans, Fui

Flour, Tahin

Flour, white, Tahin abiad

Garlic bulb, Kouz toum

Garlic clove, Fass toum

Ginger, Zanjabeel tazaj

Jew's mallow, Mouloukhieh

Keshek, Keshek

Kidney beans, Fassoulieh

Kidney beans, red, Fassoulieh hamra

Kidney beans, white, Fassoulieh baida

Leek, Karrat

Lentil, Adas

Lima beans, Loubieh khadra

Marjoram, Mardakoush

Mastic, Messek

Meat, blended, Lahem madkouk

Meat, diced, Lahem ras as four

Meat, minced, Lahem mafroom

Mint, dried, Naanaa yabes

Mushroom, Feter

Mustard, yellow, Khardal as far

Nutmeg, Jouz el Vb

Okra, Bemiah

Parsley, Bakdouness

Pear, green, Bazella khadra

Pine nuts, Sanawbar

Pita bread. Khobez Arabi

Radish, FeJel

Raisins, yellow, dried, Zbeeb asfar

Red beans, Fassoulieh hamra

Red pepper, Bhar ahmar

Rice, long-grain, Roz amariki, tawil

Rice, short-grain, Roz massri, kassir

Rosemary stick, Eklil al jabal

Saffron, Zaafaran oroppi

Shrimp, Kraydess

Sumac, Sum mac

Tahlni, Tahini

Tomato paste, Robb al banadoura

Tomato sauce, Salsat al banadoura

Vermicelli, Shaayriah

Vinegar, red, Khall inab

Watercress, Baklah

White pepper, Bhar abiad

Zucchini, Kousa

1: )

"'

AddS Be Hamad Artichoke Stew 71 5 30 4 710 27 7 17 20 7 Baba Ghannut 42 15 15 3 205 14 16 4 2 Baked Fish Fi let 119 "" 5 30 3 15? 88 2 37 Baked Salmon 125 10 30 5 310 76 10 8 47 2 Balila 27 5 15 4 415 0 17 50 16 6 Burghol Be Dfin 62 , 5 30 5 445 22 8 67 26 16 Bulgur with Toma to 53 10 40 3 29() 6 51 8 11

100 +- ~

Chickel' and Cilantro 5 45 3 320 96 15 7 39 1 Chicken and Potato Stew 114 ~ 15 35 5 360 77 7 51 24 3 Chicken with Rice 109 15 30 5 395 76 6 50 35 2 Chicken Liver 116 + 5 20 3 260 728 11 10 31 Chicken Loaf 105 25 60 6 230 '30 4 9 40 2 Chicker. Soup 36 5 35 5 270 80 5 32 25 1 Cooked Rice 12 5 15 6 240 55 5 1 Dawood Basha 95 15 50 5 19() 54 8 9 20 1 Eggplant Salad 21 15 6 4 19() 14 14 7 2 rattet Dajaj 102 + 15 30 8 450 50 5 67 35 2 Faltel Hummus 44 10 ?O 5 500 4 7 80 30 , 12 Faltoush 18 25 5 225 14 21 4 3 Ful Mudammas 27 5 15 3 460 19 53 19 11 Green Bean Salad 22 5 15 5 210 14 17 4 7 Green Beans in Tomato Sauce 51 25 45 4 19() 4 32 6 1 Green Pea Stew 76 5 30 4 260 27 8 26 21 5 Hummus Be Tahini 42 5 15 5 330 18 32 10 8 Kaha and Potatoes 92 20 40 4 380 75 8 45 32 7 Kebbe in a Pan 85 30 50 8 390 60 12 45 2'1 11 Kebbe labanyieh 83 30 60 5 380 41 5 56 28 7 Keshek 35 5 10 4 375 45 11 50 19 ~ 10 Kidney Bean Salad 25 5 15 4 360 15 42 15 14 Kidney Bean Stew 78 10 30 6 350 18 5 49 ?7 14 Kidney Beans in Tomato Sauce 40 10 30 6 330 3 57 18 15 Laban Emma 75 10 15 5 225 26 6 19 23 1

w ~

M(lll·luta Mashed Potatoes Meatloaf with Eggs M,'hshi Katel M( Jdardara M, Jglrableh M( lJJadara Mouloukhieh Moussaka NOlJdles Okra Stew Oven- Baked Omelet Potato and Egg Salad Rishta Roast Beef Samkeh Harra Shawarma Sherkh el Mehsr., Shepherd's Pie Shish Barak Shish Taouk Siyadel Samak Spinach Stew Stir-Fried Chicory with Onions Stuffed ZucchiniS Tabbouleh White Spaghetti Zucchini Omelet

31 ~ 10 W 6 70 10 30 4 ,~

67 20 40 5 SO ' 30 W 5

,~

49 ~ 5 45 4 107 , 15 W 8

, 52 ' 15 40 3 110 +- 20 45

1 5 ~

47 10 W 4 ~ 112 +- 30 10

~ 8 + 74 10 30 4

58 15 30 c 4 , 28 t 10 30 + 4 + 32 t- 10 30 + 4 t-68 ~ 20 90 + 5 172 +- 20 30 t 5 r

+ 65 ~ 10 SO 5 89 15 90 + 5 86 + 20 50 ~ 8 97 + 30 W 5 118 +- 5 40 3 120 30 W + 5 9O t- 5 15 r 4 55 ' 30 15 t 5 80 ' 30 W + 5 16 ~ 30 , 5 + 56 10 30 6 82 ' 5 30 5 +

325 4 55 17 18 200 43 7 3 280 185 18 6 73 1 2SO , 47 7 13 330 8 52 12 15 540 72 6 79 43 6 280 5 45 14 13 3SO W 5 43 33 7 2W

" 6 42 10 9

430 120 10 55 30 3 215 27 7 19 19 4 280 330

, 11 27 18 3

290 185 t 12 t 36 9 3

275 + 4 46 " 6 470 103 19 2'1 46 4 370 96 t 15 t 16 42 3 , 510 96

t 2'1

t " 48 3

205 36 I 19 17 6 3/0 51

j 9 + 57 16 5

285 25 6 37 21 1 330 97 12 t 12 43 2 510 96 12 57 '4 3 190 22 9 13 14 6 145 9 13 3 11 195 18 2 32 12 5 200 r 13 18 4 6 '20 30 6 72 20 2 230 2'10 + 12 8 22

138

INDEX Ablilma (meat-~tuffed zucchinis), 89 Ada~ Be Hamod (sour vegetable and lento! soup), 30 Ar!kh"ke Stew, 71

Bab" GhannuJ. 42 Baked FIsh Follet , 119 Bil~f'd Salmon, 125 Bil ld,.! (d"ckpeC) salad). 77 [,ear', See also legumes

t.E'f'!

dddpe, Balila (chickpea salad), 27 S,,'gbol be Dfin (bulgu, wi t h meat and

chICkpeas), 62 Fatte! Hummus (chickpeas w ith yogur t). 44 Hummu~ be Tahin, (chickpea dip). 42 Moussa~a. 47

lilva bl:'ans Ful Mudammas [lava bean salad), n

Green Be.;!n Silled, 22 Greer, Bear, Stew, 51 Grf'en Beans In Toma to Sauce, 51 k,dney I,eans

"',dney Bean Salad. 75 Kidney Bean 51!;'w, 78 Kidney Bedns ,n Tomato Sauce, liD

Ma~hluU (,....,'~ed bean soup!. 31 preparatl(Hl 01, 12

Artichoke Stew, 71 Bur~hol h", Dlin (bu lgur With meat and

ch,d'peas). 62 Coc,~(>d C ... bed, 8 Cooked Gro ... nd. 9 O(lw00cl BClSh" (~alta I·,eatballs ""lh to rl'il to sa ... ce), 95 Green Pea Stew. 76 KClftCl and Potatoes. 97 Kebbe '" iI Pan. 85 Kel'he Labany,eh (kebbe In ~ogurt so ... p). 83 Keshek (trad it,ono:!l Lebanese SOI'p). 35 t ,dney Bean Stew. 78 Lahan Emmo (yog ... ,t so ... p w,th cubed beef). 75 Me.ltlo<lf Wi th Eggs. 67 nutntlon<ll lnformat,on.61 prf'pa'ation of. 8-9 Roast Beef. 68 Sh~wiHma (sirloir' steak stripS w it h tahln' sa ... ce). 65 She,kh el Mehshl (meat·stuffed eggplants), 89 Shf-J.;herd·s PII'. 86 Sh,sh Barilk (kaf:il lortellmlS In ~ogu,t so ... p). 97 SJ.;,nilch Stew. 90 Stuffed Zucch,nls. 80 Z ... cchinl Ome let, 82

Boiled Chicken and Broth, 13 Boded Lf-q ... rnes. 1 '2 B""9hol be Dfin (b ... lg ... ' with meilt ilnd

chlckpeilsl. 62 b,19 ... r

Bulq ... , w,th Tomato, 53 Burghol be Ofin lbulg ... r with meat and

ch,e.kpeas), 62 Kpbl,e in a Pan, 85 t,ebl·e Laban~,eh (kebbe ,n ~ogurl so tJpJ. 83 T .. bbo ... lf'l, 16

Cauhllo\~e' Stew 71

chicken Boiled Chide" and Brotl , 13 Chicken and C ,lantro. 100 Chicken and Potato Slew, 114 Chicken Vollh RICe. 109 Ch icken Liver. 116 Chicken Loa f 105 Chicken SotJp. 36 Fattet Dalai (chicken w'lh yog ... ,t sauce), 102 Mough'ilbieh (duck en wi th pea·shar,f'd dough). 107 Mouloukh,eh (Jew's mallo".' ste,'. wl!h ch,dpn). 110 No ... illes (chicken l aghalt'lie ""Ih cream sa ... ce). 117 Sh,sh Taouk (Medilerr«nean d.;cken · ... ts), 11B

cilantro Chicken and Cilant'o, 100 Cilantro af'd GarliC, 10

as ingredIent , 71, 74, 83. 90. 100, 110 chickpeas See under beaf's chICory

St ir· fried Chico,y wllh O",O"'S, 55 Cooked Cubed Beef. 8 Cooked Gro ... nd Beef. 9 Cooked Rice. 72

as accompaniment. 12, 74. 75. 76, 89. 90. 95, 110 Crushed Garlic, 11

Dawood Basha (kaha mea tballs w'lh tomato siluce) 95

eggplafO!

eggs

Baba Ghann"'J, 42 Eggplant Salad, 21 Mo ... ssaka. 47 Mehsh i Ka tel (meat less stuffed veg("tahJes). 30 St-eikh e l Mehshl (meal-Sluffed eSj9plants). 89 Stuffed Eggplan:s 80

Meatloaf wi th Eggs, 67 Oven Baked Omelet. 58 Pol ~ IO and E99 Salad. 28 Zucchini Omelet. 82

lava beans. See under beans Fallet Oaja/ (chicken with yog ... rt sauce). 102 Faltet Hummus (ct-Ickpeas WIth yogurt ), 44 Fat t ousj~, 18 fIsh

Baked Fish Fillet. 119 Baked Salmon, 125 Samkeh H~rra (spICy fish With tahrn; s" ... c:e). 177 Slyad,el Samak (Lebanese fIsh stew). 120

Ful Mudamrnas (favil bear. s"lad). 27

garlic Cdantro and Garhc, 10

as ingredient. 71 74.83,90. 100. 110 Crushed Garlic, 11

Green Bean Sillad, 22 Green Bean Stew, 51 Green Beans In Tomato Sauce 51 Green Pea Sl ew, 76

Hummus Be Tahin! 1;2 as accompaniment, 118

Jew·s mallow Moulo ... kh ieh (Jew's mallo ..... stew w,th chicken). 110

k,tflil ilnd POI<llOeS, 97 Kel,be 'n ~ Pan, as KeLbe LaL .. nYleh (kebbe In yogurt soup). 83 K(!~hef (I1;:1d'\lol'al Lebanc!.e soup), 35 kIdney Leans, See under beans

Laban Fml1'1O (yogurt soup "",Ih cubed beef), 75 leg""le5 See ,lisa bears, lentils

nutritIonal Inlonna\lon. 39 prepMcI\lon of (Boiled Legumes), 17

lemlls_ See also legumes Ad .. s be H,)lnod (~our vegetable and lentil soup), 30 COO~lng, 12 1I,1oudilrdara (lentils wltn rice), 79 MouJadara {mashed le'1ll1sL 52 P,~h!a (lel'loi SOup ""'Ih pasta). 32

M~khlut .. {rnl>t'd bear ~oupl. 31 ~.Iashed POI.JlOe~. 70 Medllo,,1 \~'II' l:g<Js, 67 Mehshl K.Jtel (rneilliess stuffed vegetilLlez), 50 Mr,,,d~rdilla (lenlil~ WIth rice), 79 Mougnrd("eh (chlden ""'Ih ped·shaped dough), 107 M()u)ad,"d {r"ilsred lel"ltisl. 52 M,,,oIo~khleh (Jew's mallow 'Hew wilh chldell), 110 MI>US"iI~_' 47

Nouilles (o:.hlden !ilyliatelle WIll- cream sauce), II?

Okra Slew, 74 Cvell-BafO:'d Omelet. 58

p,],\d CI"den Soup. 36 No"oIles khlcke" Idglialelle WIth (:reaM sauce), 112 R"hta (lel"liI sO"P wilh pasta). 3' ShIsh Bd",k (Lllta tortl:'lIip;s rn yoV",t soup). 97 Whitf, Spaghett', ~6

P(''''I, 9",'eo G'E'en Pea Stew, 76

p,"e nuls. TOil~ted P,ne NlJIS. 13

POlil!(o('S

flce

Ch,den and PotdtO Stf'W, 114 i'afta .lPrJ Pot.!toes. 9' J,I,)~hN.! Potdloes. 70 PotdlO and Eg9 Salad, 28

Cooked RI(.e. n .J~ ~cco",pa",ment, 72, 74, 75, 76, 89, 90, 95, 110

C1-,{'~en WIll. Rice, 109 I\lolJd<lrc!-lra (lentIls WIt!· rice), 49

R,sha (1"'''IJi ',OU[, I'IJlh p<lsla). 3' Rr'as.1 BI:'t:!, 68

'.lI;,Jt B<tj,la (chIckpea $al~d). ?7 E9VI"lant S"L.ld, ?1 F~ttolJsh, 18 Ful MlIddnHllas (Ia\'a bear salad). 77 (,reen Beiln Salad, 7' Kidney Be;;!n S"lad, ?5 POI~IO <tnd E99 Salad, 28 T.Jl.bouleh, 16

5,IInkch H~rra (SpICY lis I. WIth tahlnl sauce). 122 Shaw .. ,f'l,' {~IIIOln SlE'<lk ~I"I-'~ witl' tilhin, sauce!. 65 SheIkh el lvIehshl (meal stuffed eg9pl<lntsl, 89 Shephf'!d'~ Pi!:', 86 Slush Bara~ (k<t/tJ tort!:'lIrnls in yogurt so"p)' 97

Sh,sh Tao,,~ (Medilerranean ch,cken culs), 118

Siyadiet Samak {Lebal1('se {i~I' stew). 1?0 SOl.pS <lnd stews

AddS he Hamod (SOUl vegetdble ,,nd lentil $1 U[.), 10 ArtIchoke Stew, 71 Ca"lillower Stew, 71 C!o,eken and POtiUO Stew. 114 C",den SOUf', 36 Green Pea Stew, 76 Kebbe LabanYleh (kebbe in yoguf\ ,Oolfi), 83 Ke5he~ {t'ad,llor-al LeiJ,'Pese sO"J.ll, 35 L.-.bdn EmfTlO (yogurt ~oup wilh rut,ed Lf>ei), 15 Makhlula ("."xed bean soup). 31 Moulou~hieh (Jew',. "'al1o,' ~tew Will, d"d;en) 110 Okr .. Stew, 74 Rishta (lentil soup will, pasla), 32 ShIsh Bdrdk {kafta tortellwls on yO!)lU! >our~ 97 Siyad,et Sarna! {Lehanesl.' {i~l. ~t('Voi). 120 Spmach ~tew. 90

Sr,l1acl1 Stew, 90 Stll Fried Chico,y w,lh On!On~, 55 Stuffed Eggplaf"'ls, 80 SI"lfed Z,'co:.h,I"IS, 80

Tabbouleh, 16 lah<rl

Baba GhannuJ, 42 Hu,..,mus be Tahlrll, 42 Sarnkeh Harra {spIcy {,sh WIth tahinl sav(.e). 1?7 Shawarmd (SirlOIn steak strIps \'.'llh I"hml "al""'). 65

Toasled Pine NUIS. 13

vegetables. See unde, mdlvidual name,; nut"tlonallnforMat,on,IS

yogurt J allet DaraJ (chlck~n wllh yoguf1 soluce). 10? Fanel Hummus (chldpeds wllh yogurt), 44 Kebbe Labany'eh (~ebbe In yogu,t 50Up). 83 Labdn El"'1mo {yogurt soup WIth c"hed l)el.'ll, 75 Shish Bilrd~ (kafta tortellinis In yogurl <,')Up). 97

zucchmi Ablama (meat·stuffed ZUCChll"'5). H9 Mehshl Katel {meatle~s ~I\JffeJ "fgetaL1e,l. ~O Stuffed ZucchInIS. 80 Zucchml DIp, 47 Zucchmi m Tomato Sduce, 5 \ Zucchml Ol"'1elel, 82

139

WHERE TO FIND INGREDIENTS The list below includes a selection of places where you can purchase specialty Lebanese ingredients that may not be available at your local supermarket.

Dayna's Market www.daynasmarket.com 26300 Ford Rd. - Suite 415 Dearborn Heights, MI 48127 tel 1-888-5-DAYNAS (1-888-532-9627) [email protected] A wide selection of grains, herbs and spices (including mastic, sumac, and zaatar), legumes, and nuts. Also carries tahini, rose water, and orange water.

Shamra's www.shamra.com 2650 University Blvd. Wheaton, MD 20902 tel: (301) 942-9726 fax: (240) 337-6468 [email protected] Carries herbs and spices, rose and o range water, canned mouloukhieh or Jew's Mallow (search far "mloukhiyeh"), and a large selection of Middle Eastern caffees.

Buy Lebanese BuyLebanese.com tel: +961-3-602405 [email protected] Carries keshek pawder, dried maulaukhieh (search far "mlaukhieh"), variaus infused waters and syrups, and a select ion of fresh sweets and breads.

Lebanese Products & Haakahs Lebaneseproducts.com tel: +961 -3-473376 [email protected] A broad variety af items, including canned maulaukhieh (search far "mloukhieh "), keshek powder (search far "kishek"J, and hard-ta-find spices.

Monique Bassila Zaarour, a g raduate

of M cGil l University In Montreal, is an

accomplished food write r, nutri

tionist , and expert on healthy eating.

She lives In Lebanon.

Related Idles from Interlink:

Moroccan Modern by Hassan M'Soull

The Spanrsh KItchen by Clanssil Hyman

Flavors of Greece by Rosemary Barron

The African Kitchen by Josie Stow

The Ottoman KItchen by Sarah Woodward

A Taste o( Cuba by Beatfll Llamas

Portuguese Homestyle Cooking

by Ana Patuleia Oni ns

Cucina Slciliana by Clanssa Hyman

India WIth Passion by ManJu Malhi

INTERLINK BOOKS Aro. implWI )fl"terl'r,~ Publ,,h,09 G" u In

www.interlinkbooks.com

licious Lebanese specialties in less than ha lf an hou r

lpl ified, easy -to -follow recipes even for beg inners

ht and healthy dishes adequate for most ages and d iets

tritional values and health bene f its of each recipe

)ortant tips to fac ilitate and encourage hea lthy cooking on t he run

ISBN 13; 978· ' ·56656·642· ' ISBN ~-Sb6S6-b42-!

I

35925498 the lebanese kitchen

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