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The Low-Fat Way

The Low-Fat Way
Enjoy the delectable low-fat recipes that will not only satisfy your appetite but will also keep your body prim and proper by cutting down on calories. Go ahead! Savor the flavor and stay slim and smart.
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Source:  Greg Barr
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  • Enjoy the delectable low-fat recipes that will not only satisfy your appetite but will also keep your body prim and proper by cutting down on calories. Go ahead! Savor the flavor and stay slim and smart.

  • CHARBROILED CHICKEN WITH FRESH MANGO SALSA

  • Ingredients:
    Chicken breasts 4 (skinned and boned 125 gm each)
    Vegetable oil for brushing
    For The Salsa:
    Mangoes 2 (large)
    Lime 1 for juice
    Green chill 1 (seeded and finely chopped)
    Fresh coriander 2 tbsp (finely chopped)
    Ginger ½ tbsp (grated)
    Salt to taste
    Black pepper to taste
    Springs of fresh coriander for garnishing

  • Method:
    First make the salsa to give it time to chill.
    Peel the mangoes over a bowl to catch any juice.
    Cut the flesh away from the stone and dice it into cubes.
    Place the pieces in the bowl with any mango juice and the lime juice.
    Stir the chilli into the diced mango along with the coriander and ginger.
    Add salt and pepper to taste, then cover the bowl and leave the salsa to chill for atleast 1 hour to allow all the flavours to develop.
    When you are ready to start cooking, place the chicken breasts one at the time between two sheets of cling film and flatten them lightly with a mallet or rolling pin.
    Put a heavy non-stick frying pan over high heat.
    Brush a little oil over breasts then char-grill or fry them for 4 minutes on each side.
    The juices must run clear, when the breasts are pierced with a knife.
    Serve them hot with the chilled mango salsa.

  • CHICKEN BRAISED IN YOGHURT AND COCONUT

  • Ingredients:
    Chicken thighs 8 (skinned on the bone)
    Onion 175 mg (finely chopped)
    Garlic 2 tsp (crushed)
    Ginger 2 tsp (grated)
    Turmeric ½ tsp (ground)
    Low-fat yoghurt 50 gm
    Coriander seeds 1 tsp
    Dried red chilli 1 (chopped)
    Cinnamon stick 1 inch (broken into half)
    Salt to taste
    Coconut milk powder 40 gm
    Sunflower oil 1 tbsp
    Garlic cloves 5-6 large (finely sliced)
    Red chilli 1 fresh (seeded and sliced)
    Fresh coriander 2 tbsp (chopped)
    Lemon juice 1 tbsp
    Sprigs of fresh coriander to garnish

  • Method:
    Trim any excess fat from the thighs and put them into a heave-based saucepan with the onions garlic, ginger, turmeric and yoghurt, stirring until blended well. Place the pan over a medium heat and bring to the boil. Reduce the heat. Cover and simmer for 20 minutes, stirring occasionally. To toast the spices, heat a small heavy-based frying pan over medium heat. Add the coriander and dried chilli and deep-fry them, stirring continuously, for up to 1 minute or until they release their aromas. Turn off the heat and continue to stir the spices for a few second. Then transfer them to a plate and allow to cool. When they are cool, grind them finely in a spice mill or a pestle and mortar. After the chicken has simmered for 2 minutes, increase the heat slightly, uncover and cook for 5 minutes, stirring frequently or until the sauce in the pan reduces to a thick paste. Meanwhile, put a kettle onto boil. Stir in the toasted spices, the cinnamon and a pinch of salt then reduce the heat and simmer, stirring for 3-4 minutes. Blend the coconut milk powder with 300 ml of boiling water, simmer uncovered for 6-8 minutes, stirring occasionally, until the juices run clear. Then chicken is pierced with knife. Meanwhile, in a small pan, heat the oil over a low heat and fry the garlic until it has browned slightly. Add the fresh chilli and cook for 30 second then add them to the chicken. Reserve a little of the chopped coriander and stir the remainder into the chicken mixture with the lemon juice. Remove the pan from the heat, take out the cinnamon sticks, sprinkle the chicken with the reserved chopped coriander, garnish with sprigs of coriander and serve.

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