Enjoy the licorice flavors of fennel and the earthy zip of artichokes with this recipe for Braised Chicken With Artichoke Hearts and Fennel. You can steam fresh artichokes. It takes about 20 to 40 minutes. Artichokes are done when an inner petal pulls away easily and a sharp knife or skewer easily pierces the heart. Or buy canned, bottled, or frozen varieties. Look for no-salt-added products.
Yucca, also known as cassava, is a Latin American root vegetable with a potato-like flavor and texture that is very absorbant, so it easily takes on the flavor of any other ingredients combined with it when baked, boiled, or sauteed. Mojo is the signature marinade of Cuba.
Black Thai rice is an exotic addition to any meal! It is naturally sweet, and actually dark purple in color when cooked, and full of nutrients.
This is tasty tofu in no time! After your tofu’s blackened, try cutting it up into bite-size cubes and then store them in a baggie in the refrigerator. Enjoy them in all sorts of ways. Toss them into your salads for plenty of rich, chewy, flavorful, and filling protein, but with none of the cholesterol and saturated fat of animal protein. Or add them to soups, marinara sauces, and whole grain dishes like quinoa. Or simply pop a few in your mouth as a snack (so much better for you than typical snack foods!)
This one’s always a favorite in our dining room at the Pritikin Longevity Center, and it’s so easy to whip up at home. Pair with a baked or sweet potato, or a quick-cooking whole grain like couscous. Or slice your chicken up and enjoy with a big green salad plus any other veggies you have on hand.
Double or triple the recipe for a great potluck party side dish. On busy weeknights, it’s also wonderful to have on hand in the fridge. Scoop some of your black bean salad into a whole-wheat tortilla, or blend with some crispy Romaine lettuce for a really big-sized salad. Enjoy with some fresh corn on the cob.
Here’s an easy spicy dinner. While your chicken is simmering on the stove, prepare a tasty quick-cooking whole grain like quinoa or brown rice (convenient fast-cooking versions of brown rice are now in supermarkets). And, in keeping with the Mexican theme of the evening, jazz up your grains with some fresh low-sodium salsa. Got leftover chicken breasts? Freeze them for future dinners or lunchtime sandwiches.
Who says veggie burgers are boring? You’ll get a kick out of these zesty Mexican-style bean and corn burgers topped with a citrus-hot sauce of lime juice, yogurt, scallions, and mustard. Regular burgers and their “secret sauces” can coat your arteries with more saturated fat than most of us should have for three days. With our Pritikin burgers, you’re enjoying tons of flavor, zero saturated fat, and a lot of soluble fiber from the beans. A diet rich is soluble fiber has been proven to lower blood cholesterol.
Trying to cut down on meat? Products like seitan are a great no-saturated-fat, no-cholesterol substitute. Seitan is a food made of gluten, the main protein of wheat, and can be found in most supermarkets as well as Asian markets and health food stores.
Excellent fish choices for this exotic entree are halibut, cod, tilapia, and snapper. Banana leaves (the leaves of the banana plant) are large, flexible, and waterproof. Throughout the world, in countries like Thailand, India, and Mexico, they’re used as wraps for food. Steaming with banana leaves imparts a sweet flavor and aroma to dishes. Asian and Hispanic markets are your best bet for purchasing them. They’re also available online.