Meat

Lean meats are a good source of arachadonic acid, problem and iron.

Be sure to trim all visible fat from meat and remove skin from chicken and turkey.

Chicken and Beansprouts

chicken beansprouts

 

Ingredients

  • 12oz skinned and boned chicken
  • 1 garlic clove, crushed
  • 1tsp ground ginger
  • 1lb fresh beansprouts
  • Salt and pepper
  • 1 fl oz polyunsaturated cooking oil
  • 1 onion, sliced
  • 1 fl oz soy sauce
  • 1 tbsp brown sugar

Method

  1. Cut chicken into strips
  2. Heat oil and fry onion and garlic on a moderate heat for 1 minute
  3. Add the chicken, bean sprouts, soy sauce, ginger, sugar and seasoning and stir-fryfor a further 2 minutes
  4. Do not allow the bean sprouts to overcook and become soft
  5. Serve at once

 

Pork Chops in Orange

pork chops in orange

 

Ingredients

  • Pork chops (Loin or Chump)
  • Orange juice
  • Cornflour

Method

  1. Lay loin or chump chops in an oven-proof dish
  2. Cover with natural orange juice and cook at a moderate heat
  3. The remaining juice can be thickened with cornflour and served with the chops.

 

Lamb Biryani

lamb biryani

 

Ingredients

  • 1lb lean lamb
  • 1 small carton low fat yoghurt
  • 6 tsp curry powder
  • 1 medium onion
  • 2 tbsp oil
  • 1 pint chicken stock
  • Turmeric or saffron 8-12oz rice
  • 4oz frozen peas
  • 1oz sultanas
  • 1 egg, hard boiled (optional)
  • 1 oz flaked almonds (optional)

Sauce

  • 4 tbsp mayonnaise
  • 1 tbsp Worcester sauce
  • Grated rind of 1/2 lemon
  • 1 tsp grated horseradish or horseradish sauces

Method

  1. Mix the cubed meat, yoghurt and curry powder, leave to stand, covered for several hours
  2. Fry sliced onion in hot oil until soft then place in a casserole dish
  3. Add the meat and yoghurt mixture to the remaining oil and fry for 5 minutes stirring constantly, then add to the onion in the casserole
  4. Add stock and turmeric or saffron to the frying pan, bring to the boil and add rice and peas
  5. Simmer for 5 minutes, add sultanas and mix with the meat
  6. Bake for 1 hour in a moderate oven
  7. Garnish with almonds and sliced egg (optional)

If you have a selection of spices, replace the curry powder with 1 tsp each of ground cumin, coriander, ginger, cloves, cinnamon and 1/4 tsp cayenne pepper

 

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