Suzy Eats

 

 

 

 

 

 

 

 

Okra is a low-carb vegetable that is commonly eaten in the Mediterranean Diet. It is high in vitamins C and K. One cup of okra has ~30 calories, no fat or cholesterol and 2g of fiber. It is slimy in nature, so to reduce it is usually cooked with tomatoes or something else acidic such as vinegar. The recipe below is for a traditional dish called Bamia.

Ingredients:

• 1 pound of fresh okra, chopped
• 1 medium onion, chopped
• 6 cloves garlic, minced
• 1 pound lamb meat, cubed
• 2 tablespoons salt
• 1/2 teaspoon pepper
• 1/2 teaspoon allspice
• 1/4 cup lemon juice
• 1 teaspoon corn starch
• 1 cup water
• 4 tomatoes, chopped or 16 ounces tomato sauce

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Kefta is made by grinding meat and mixing it with an assortment of spices. It can be shaped into meatballs or cylinders of meat or even a meatloaf and can be cooked in a wide variety of ways. Beef and lamb are the most two common choices of meat for kefta, but I also use turkey as well for a healthy alternative. Lean meat is preferred in this meal so that it does not become too oily. Kefta can be grilled, roasted, baked, fried, steamed, poached, or broiled.  Kefta can be served with a yogurt dip, tomato or tahini sauce. There are many other options as well. Bread and vegetables can also be used to make a sandwich or you can cook kefta on a skewer. Other names of kefta is kofta, kufta, kafteh, keftes and kyuftah. It can be found all over the Mediterranean region and in other places such as India and Romania.

Below is a recipe for Homemade Tomato Pine-Nut Kefta. I baked this version and used half turkey and half ground beef for a healthier version 🙂

Serves: 6-8

Ingredients:

• 1 teaspoon olive oil
• 2 pounds ground – beef, lamb or turkey
• 1 large onion, finely diced
• 1 cup fresh parsley, finely chopped
• 4 teaspoons salt
• 2 teaspoons fresh ground black pepper
• 1 teaspoon allspice
• 1 teaspoon cinnamon
• 1/2 c water

How to:
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Ingredients:

• 1 large eggplant, sliced
• 1 large cauliflower, cut into florets
• 1 medium onion, sliced
• 1 large potato, sliced
• 1 lb chicken (you can use any parts of the chicken, beef or lamb)
• 1 1/2 cups basmati rice
• 2 tablespoons olive oil
• 1 chicken bouillon cube (I use Maggi brand)
• salt
• black pepper
• cumin
• garlic powder
• water
• cinnammon
• allspice
• vegetable oil for frying
• parsley or pine nuts for garnish (optional)

How to:

1. Soak the basmati rice in water for ~30 minutes. (I usually soak it while I am fying the veggies).

2. Heat vegetable oil in a frying pan.

3. Add the eggplant (~2 1/2 cups), 1 teaspoon garlic, 1/2 tablespoon salt, 1/2 teaspoon pepper and fry the eggplant.

4. Remove and place onto a paper towel to drain the excess oil.
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So the BEARS lost…. there is always next year I guess….but rough game for sure.

So here is a Mulukhiya Recipe. This is more of a healthy recipe as there are many variations. Egyptians make mulukhiya as a separate soup while other Middle Eastern ethnic groups may mix it with meat inside.

Try this recipe and let me know what you think. Remember it will definitely keep you looking and feeling younger and it is very reasonable! The whole meal should cost less than $8 and should feed 4 people.

Serves 4

Ingredients

• 3 large skinless boneless chicken breasts, chopped into cubes
• 1 large yellow onion, diced
• 2 tablespoons olive oil
• 3 fresh cloves garlic, crushed
• 4 cups water
• 1 chicken bouillon cube
• 1/2 cup lemon juice
• 1 bag of frozen mulukhiya (can be found in ethnic grocery aisle)

Directions

1. Pour olive oil into large saucepan, add the onion and garlic and cook for 2-3 minutes.
2. Add the chicken cubes, water, lemon juice and bouillon cube.
3. Cook until chicken is no longer pink.
4. Add the frozen mulukhiya to mixture and put heat on low.
5. Cook for 2 hours on low. 
6. Serve with rice or bread.

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