National Curried Chicken Day

Yield: Serves 4 (serving size: 1/2 cup rice and 3/4 cup chicken mixture)

Ingredients:
1 pound skinless, boneless chicken breasts, cut into 1-inch pieces
1/2 teaspoon kosher salt, divided
1/4 teaspoon freshly ground black pepper
1 tablespoon canola oil, divided
1 1/2 cups vertically sliced onion
2 teaspoons minced peeled fresh ginger
3 garlic cloves, minced
2 teaspoons curry powder
1 cup canned light coconut milk
2 teaspoons fresh lime juice
1/2 tsp. peppercorns, crushed
2 tablespoons chopped fresh cilantro or basil
2 cups hot cooked brown rice

Directions:
1. Sprinkle chicken with 1/4 teaspoon salt and 1/4 teaspoon ground pepper. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high. Add chicken to pan; cook, stirring frequently, 5 to 6 minutes or until chicken is lightly browned and almost cooked through. Remove chicken from pan.

2. Reduce heat to medium. Add remaining 1 1/2 teaspoons oil to pan; swirl to coat. Add onion; cook 4 minutes or until tender, stirring occasionally. Add ginger and garlic; cook until softened, about 1 minute. Add curry powder; cook 15 to 30 seconds or until fragrant, stirring constantly. Stir in coconut milk, lime juice, and crushed peppercorns.  Cover, and cook over medium-low until sauce is slightly thickened and chicken is done about 5 minutes. Remove from heat; stir in cilantro or basil. Serve over rice.


Reference
1. Black Pepper-Curry Chicken Sauté, Cooking Light

Korean American Day - Celebrate Korean Foods

Korean cuisine has evolved through centuries of social and political change. Originating from ancient agricultural and nomadic traditions in the Korean peninsula and southern Manchuria, Korean cuisine has evolved through a complex interaction of the natural environment and different cultural trends.

Korean cuisine is largely based on rice, vegetables, and meats. Traditional Korean meals are noted for the number of side dishes that accompany steam-cooked short-grain rice. Kimchi is served at nearly every meal. Commonly used ingredients include sesame oil, doenjang (fermented bean paste), soy sauce, salt, garlic, ginger, pepper flakes, gochujang (fermented red chili paste) and napa cabbage.

Ingredients and dishes vary by province. Many regional dishes have become national, and dishes that were once regional have proliferated in different variations across the country. Korean royal court cuisine once brought all of the unique regional specialties together for the royal family. Foods are regulated by Korean cultural etiquette.

January 4, Trivia Day Test Your Nutrient Analysis Skills

Answers below.

Many people believe if they just buy a nutrient analysis program, they can provide an accurate nutrition analysis. This is far from the truth.

Recipes are usually written based on what the consumer needs to purchase. The individual analyzing the recipe must evaluate the recipe based on the actual food ready to eat (unless the food is meant to be eaten whole.)

A nutrient analysis program cannot cook or prepare meals. A person must have skills in Food Science, Culinary Nutrition, Cooking and Preparation Techniques, Purchasing Guides, Yield Factors, and Nutrient Analysis Software.

An essential tool for analysis is food conversion and equivalent tables. These databases provide information on AP (as purchased), EP (edible portion), waste, marinating, straining, percentage of bones, the difference between raw or cooked weight, and comparison of weight versus volume measures. Many nutrient analysis software programs do not provide this information for all items; therefore it must be calculated manually or estimated. 

Most Americans believe one cup is equal to eight ounces, and they would be right if we were referring to a liquid. In selecting the correct measure of food, it is critical to know whether the food is measured by weight or by volume. Weight measures include grams, ounces, and pounds. Volume measures are listed as teaspoons, tablespoons, fluid ounces, cups, pints, quarts, and gallons. 

Trivia Answers.

1a.  2.75 cups EP
1b.  3-4 medium apples or 113 grams

2.    4 cups all-purpose flour

3.    6.5 cups cooked kidney beans 

4.    5 oz lobster meat

5.    4 cups shredded cheddar cheese

If you are looking for a registered dietitian knowledgeable in the science of nutrient calculations and analysis, contact: Dr. Sandra Frank at recipenews@gmail.com for a quote. 

Over 25 years of experience providing nutrient analysis for the media, publishers, and chefs including the Tribune, Bon Appétit, Atlanta Constitution, Detroit Free Press, and Fort Worth Star. Author of "Menu Solutions."

Curriculum Vitae