Heart-healthy diet
Step 1 Select a favorite dish from your culture that you would like to makeover. Find a picture of this food (online is okay). Write down the main ingredients and how it is prepared/cooked.
Step 2 Review the guidelines for a heart-healthy diet in your reading.
Step 3 Identify how you can make your favorite dish more heart-healthy. This could include the ingredients or preparation/cooking method.
Step 4 Submit your initial post with the following information included:
Name of your favorite dish and what culture it represents.
Include a photo of the traditional dish.
Description of the traditional ingredients and cooking method.
Please explain how you would make it more heart-healthy. Provide a thorough rationale for the reason why these changes make it more heart-healthy.
Sample Solution
Traditional Ingredients:
- Chicken or pork, cut into bite-sized pieces
- Soy sauce
- Vinegar
- Garlic, crushed
- Black peppercorns
- Bay leaves
Traditional Cooking Method:
- Marinate the meat in soy sauce, vinegar, garlic, black peppercorns, and bay leaves for at least 30 minutes, or up to overnight.
Full Answer Section
- Heat a large pot over medium heat. Add the meat and marinade to the pot. Bring to a boil, then reduce heat to low and simmer for 1-2 hours, or until the meat is tender.
- Serve with rice and enjoy!
Heart-Healthy Makeover
To make adobo more heart-healthy, there are a few changes we can make to the ingredients and cooking method.
Ingredients:
- Use lean protein, such as chicken breast or tofu, instead of pork.
- Use less soy sauce. Soy sauce is high in sodium, so using less can help reduce the overall sodium content of the dish.
- Use more vinegar. Vinegar can help to balance out the saltiness of the soy sauce and add flavor to the dish.
- Add more vegetables. Vegetables are low in calories and fat and high in nutrients, so adding them to adobo can make it a healthier dish. Try adding vegetables such as onions, carrots, potatoes, or bell peppers.
Cooking Method:
- Instead of simmering the adobo in a pot, try baking it in the oven. This will help to reduce the amount of oil used in the dish.
- To bake the adobo, Preheat the oven to 350 degrees F. Place the marinated meat in a baking dish. Bake for 30-40 minutes, or until the meat is cooked through.
Here is a recipe for a heart-healthy version of adobo:
Ingredients:
- 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
- 1/4 cup soy sauce
- 1/4 cup vinegar
- 1 tablespoon crushed garlic
- 1 teaspoon black peppercorns
- 1/2 teaspoon dried bay leaves
- 1 onion, chopped
- 1 carrot, chopped
- 1 potato, chopped
Instructions:
- In a large bowl, combine the chicken, soy sauce, vinegar, garlic, black peppercorns, and bay leaves. Marinate for at least 30 minutes, or up to overnight.
- Preheat the oven to 350 degrees F. Place the marinated chicken in a baking dish. Add the onion, carrot, and potato.
- Bake for 30-40 minutes, or until the chicken is cooked through and the vegetables are tender.
- Serve with rice and enjoy!
This recipe is lower in sodium and fat than traditional adobo, and it also includes more vegetables. It is a delicious and healthy way to enjoy this classic Filipino dish.