Tis the Season for Tastebud Expansion

This holiday season I encourage you to expand your tastebuds and try out a new ethnic dish with the family. Below are some tasty food items from around the world that fit into a healthy calorie budget as well, enjoy!

Katchumber Salad(Indian Dish)
Mix together chopped green bell peppers, tomatoes, onion, freshly minced cilantro, a little fresh squeezed lemon and ground black pepper. Let it sit in the refrigerator for an hour before serving to ensure a crisp texture.

Nicoise Salad(French Dish)
Mix together chopped hard boiled egg, small red potatoes, romaine lettuce, tomatoes, red onion, capers and green beans. Top with a drizzle of the following vinaigrette: lemon juice, olive oil, minced shallot, thyme, basil, oregano, dijon mustard and pepper.

Yosenabe(Japanese Dish)
One pot, stew-like dish made with mushrooms, bean thread, fish of choice, Chinese cabbage, spinach, shrimp, tofu, oysters, green onions and kombudashi (vegetarian stock made with dried kelp and water).

Fish Vera Cruz(Mexican Dish)
Halibut or Red Snapper cooked in a tomato base sauce. The sauce is made with lime juice, olive oil, onion, garlic, green pepper, fresh salsa, tomato sauce, capers, sliced jalapenos and olives.

Chicken Tikka(Indian Dish)
Mix together ground cumin, masala powder, ground coriander, turmeric, minced garlic, grated ginger, chili powder. Stir spice mixture into 1 cup plain nonfat yogurt (can do greek yogurt option for more protein). Use this as a marinade for the chicken, let it marinate for 2 hours. Lastly, chop marinated chicken and cook in oven for 20 minutes or until the chicken is cooked through.

Doro Wot(Ethiopian Dish)
In large pot, simmer onion, garlic and ginger with a little vegetable oil until lightly brown. Add cardamom, cinnamon, coriander and paprika spices, continue to simmer for about 15-20 minutes at low heat stirring occasionally by adding water as needed to avoid sticking. Add chicken and simmer until chicken is done.

Sate Skewers(Indonesian Dish)
Marinate chicken with a mix of olive oil, braggs aminos, garlic, shallot cloves, ground paprika, white pepper, ground coriander seeds, ground nutmeg and cumin. Chop up chicken into chunks and place on skewer sticks to put on the grill, then grill until cooked through.

Chana Saag(Indian Dish)
Combine chickpeas and spinach with a mixture of grated ginger, olive oil, cardamom, cinnamon, garlic, onions, canned tomatoes, turmeric, coriander, red chili powder, garam masala and a pinch of sea salt.

Happy Eating!
Jessica, Nutrition Counselor