Monday, February 7, 2011

[www.keralites.net] Sweet N' Sour Cod with Cabbage and Broccoli



Today's Recipe

If you don't know what to have for dinner tonight ...

If you are watching your weight, this is a great health-promoting recipe for you. It's not just low in calories it also adds a wealth of nutrients, especially health-promoting vitamins C and K, to your Healthiest Way of Eating. Enjoy!

Sweet N' Sour Cod with Cabbage and Broccoli

Prep and Cook Time:20 minutes

Ingredients:

  • 1/2 medium onion, sliced medium thick

  • 4 medium cloves garlic, pressed

  • 1 TBS chicken or vegetable broth broth

  • 1 TBS minced fresh ginger

  • 2 cups small broccoli florets, cut into about 1/2-inch pieces with no stem

  • 1 lb cod filet, cut into 1 inch pieces (use thick filets)

  • 4 cups finely shredded green cabbage

  • 2 TBS chopped fresh cilantro

  • salt and white pepper to taste

  • 1 TBS sesame seeds

  • Sweet n' Sour Sauce

  • 3 TBS tamari (soy sauce)

  • ¼ cup rice vinegar

  • ¼ cup mirin rice wine

  • 2 TBS chicken or vegetable broth

  • 2 TBS honey

  • salt and white pepper to taste

Directions:

  1. Slice onion and mince garlic and let sit for 5 minutes to bring out their health-promoting properties.

  2. Mix together all sauce ingredients and simmer in a small saucepan over high heat for about 15 minutes, reducing it to half the volume. Set aside. This will intensify the flavor.

  3. While sauce is reducing, prepare rest of ingredients.

  4. Heat 1 TBS broth in a stainless steel wok or large skillet. Healthy Stir-Fry onion in broth for 1 minute over medium high heat, stirring constantly.

  5. Add garlic, ginger, and cod and continue to stir-fry for another 2 minutes.

  6. Add broccoli and continue to stir-fry for another minute.

  7. Add cabbage and continue to stir-fry for another 2-3 minutes, stirring constantly.

  8. Add sweet n' sour sauce, cilantro, salt and pepper to taste. Sprinkle with sesame seeds.

Serves 4

Serving Suggestion:Serve with

  • Seaweed Rice

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In-Depth Nutritional ProfileforSweet N' Sour Cod with Cabbage and Broccoli

Healthy Food Tip

Why is range-fed and grass-fed meat and poultry better?

The natural behavior of cows, chickens turkeys, pigs, and other animals commonly eaten for food in the United States is to live outdoors and to consume food that is part of the natural habitat. For example, in the case of ruminant animals like cows, there is a long history of development in which the digestive system of the cow has adapted to foraging and consumption of plants often referred to as "forages." These plants include many grasses and legumes.

When cows are fed in a non-natural way, digestive tract problems can develop, and medications may be needed to offset problems caused by the cows' non-natural diet. For example, when being raised to provide non-organic beef, it is not unusual for a cow to be fed more than 10 pounds of corn per day. Since the cow's digestive system is poorly matched to this large volume of grain in the daily diet, it is placed at risk for certain problems including bursting of the stomach from excessive amounts of gas that can be produced by fermentation of grain. In the case of non-organic beef, medications that prevent gas formation (like poloxalene) may be given to cows on a preventive basis as part of their standard diet to prevent this gas formation. However, the routine administration of a medication like poloxalene cannot be carried out in the raising of certified organic beef. Research studies have made it clear that cows remain healthier when they are fed and raised in a natural way. Healthier cows also mean healthier meat for all individuals who include meat in their diet.

One great benefit of grass feeding is the increased presence of omega-3 fatty acids in beef provided by grass-fed cattle. I've seen two studies on Australian beef that clearly document this trend, which stems from the natural presence of alpha-linolenic acid (also known as ALA, the omega-3 fatty acid that serves as the building block for all other omega-3 fats) in pasture grasses and legumes. While more complicated omega-3 fats like EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are not present in pasture crops, these critical omega-3 fats are produced in the cow's body from the ALA present in the pasture plants and you can receive substantial amounts of EPA and DHA from pasture-fed beef along with its ALA. These amounts are still very low, however, in comparison with the far greater amount of EPA and DHA provided by an equivalent amount of an omega-3-containing fish like salmon. The amount of ALA in grass-fed beef is also very much lower than the amount of ALA provided by plant foods like flaxseeds and walnuts, which are rich in this omega-3 fatty acid.

I want to point out that the purchase of certified organic beef, poultry, and other meats does not guarantee range-feeding. Unfortunately, the livestock living conditions spelled out in the National Organics Program only includes "access to the outdoors" and "access to pasture" and does not specify any required period of time for natural outdoor living. Nor does it require any amount of foraging crops in the diet. For this reason, you'll need to look for the terms "range-fed" or "grass-fed" on the label in addition to the organic certification. Organic meat that is not labeled either "range-fed" or "grass-fed" is still a very good option for you in the market, but if organic combined with range-fed or grass-fed is available, I encourage you to consider that combination as your best opt.


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