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Maria teaches LITENUF cooking class! by Viv Heath

June 24, 2010Events

Healthy eating

Our first Litenuf Cooking Class

Maria  is one of those amazing women in our country who has raised her sons alone.   Over the years she has built them a home and continues to care for her own family AS WELL AS my family!   She has been a very loved member of our household since Christopher was just a toddler (now 21) and has grown and adapted with us as my knowledge of nutrition has improved.

Last week I had a LITENUFER, a working mom, lamenting that she did not have the time to teach her housekeeper these new recipes and that they were probably going to revert back to old ways as soon as her 40 days of LIGHTEN UP were over. I was crushed.  I knew that the kilos she had lost would be back in no time.  I knew the level of antioxidants she now sported would soon be history.  With every LITENUFER who completes their journey with us, we are hoping and praying and coaching for permanent upgrade!

The next morning Maria and I spoke and decided that perhaps she could teach a new healthy meal alternative on each Wednesday morning.  5 Wednesday mornings, mean 5 new healthy meal alternatives.  This morning my rather mini kitchen was a hive of activity and learning. We invited another LITENUFER  (Thandiwe ) and so I bought the ingredients for all three families and the three of them prepared it together. What they made today was:

CHICKEN AND BROCCOLI BAKE
For this recipe you can work on 2 filleted chicken breasts per person.
12 chicken breasts cut into chunky bite-size bits
2 big packs of  fresh broccoli
olive oil
lemon juice
2 Tbl butter
between 1/2 and 1 cup of rye flour
750 ml of low fat milk
3 egg yolks
1Tbl mustard
salt to taste
cheese to grate over casserole
Fry the chicken bits in olive oil with the lemon juice. Salt lightly while stirring until cooked and lightly browned.
Steam or cook broccoli in very little rapidly boiling water until tender.  Rather under cook than overcook.
Dissolve/whisk the rye with one cup of cold milk.  Melt the butter and add 2 cups of you milk. Mix together and stir as it heats through and thickens. Beat into the cooked sauce your egg yolks.  Add salt, mustard and black pepper.
Layer the chicken and the broccoli in a casserole dish.  Pour over your rye sauce. Grate cheese over the top and bake for 20 minutes to cook egg through.
180 degree C.
Serve with gems or pumpkin or butternut.
For pudding they stuffed some cored Golden Delicious Apples with a mixture of dates and pecan nuts.  Baked in the oven with the above dinner at 180 degrees for 25 minutes.  Served with fresh cream or double thick plain yogurt.

Well done Maria!  You are a star.  Emily and Thandiwe – we will see you next week and learn how to hide all kinds of great nutrition in a humble mince dish!


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