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1 Kislev 5759 - November 10, 1999 | Mordecai Plaut, director Published Weekly
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Home and Family
What's Cooking?
Dietetic Delights

by Chedva Sternfeld

Still trying to get those Yomtov inches off your waist? Try these three:

Nile Perch, Oriental Style

Nile perch is rich in polyunsaturated fats and is recommended for people cutting out sugar. Recipe for four, 220 calories per portion:

INGREDIENTS:

600 gram frozen Nile perch

2 tablespoons natural lemon juice

1 1/2 tablespoons oil

2 green peppers (hot peppers, optional)

4-5 tomatoes

1 onion

3 cloves of garlic, crushed

1 teaspoon salt

1 teaspoon paprika - hot or sweet

1/2 teaspoon cumin

1/2 teaspoon curry (opt.)

artificial sweetner equivalent to one teaspoon

INSTRUCTIONS:

1. Cut up perch into individual portions, squeeze lemon juice over them and let defrost on a plate for about an hour.

2. Pour off liquid and rinse fish.

3. Heat up diced onion with garlic in oil until golden, add diced pepper, diced tomatoes.

4. Add spices and one cup water.

5. Arrange fish portions in pan so that they are covered by sauce. Cook with cover for about 20 minutes.

Steamed Potatoes

Recipe for five portions, each one providing only 78 calories.

INGREDIENTS:

1/2 kilo potatoes, salt & pepper

1 teaspoon margarine

INSTRUCTIONS:

Peel potatoes and cut up into small cubes. Season with salt and pepper. Add margarine and cook in pressure cooker with 1/2 cup water for 8-10 minutes. Presto.

Mango-Banana Milk Shake

Both of these are available at this time of year and are very nourishing.

Recipe for 3 portions, each containing 76 calories.

INGREDIENTS:

1 banana, one medium sized soft mango (1/4 kilo),

1 cup low calorie milk

artificial sweetener equivalent to 1 teaspoon sugar

First put banana and peeled mango into blender or food processor and gradually add the milk and sweetener for a thick, frothy and filling dessert.

 

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