Cutty’s Tips For Nutritious, Delicious Dishes

Sam Choy
By Sam Choy
Wednesday - January 20, 2010
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We’re eating healthy on the show this week with Cutty Cutler of Cookin’ with Cutty.

This show aired originally in March 2009.

CUTTY’S HEALTHY FRIED RICE DISH

Theme: We’ll take a traditional local Hawaiian dish and substitute healthy, organic ingredients.

* brown rice

* olive/grapeseed oil

* turkey bacon/turkey sausage, chopped

* organic eggs (whites only)


 

* carrots, chopped

* Maui onions, chopped

* garlic, minced

* ginger, minced

* salt and pepper/seasoning

* lettuce leaves

* cilantro, chopped

* Braggs Liquid Aminos, to taste

In a cooking pan with grapeseed oil, cook garlic, ginger, carrots and bacon until softened. Add the egg whites and keep mixing, then add the brown rice and season with salt and pepper. Add the chopped Maui onions and a little Braggs Liquid Aminos for taste, and a little cilantro for taste and color.

Serve with lettuce leaves.

Cutty’s Food Facts:

Brown Rice vs. White

Rice:

* Environmentally friendly - less processing

* Whole food/no processing - maintains essential oils

* More easily digested

* Still has bran, natural fiber, healthier cholesterol levels

* USA rice: Feds say synthetic nutrients added back into white rice with powder

* White rice is mostly carbohydrates which break down into sugar Turkey Bacon vs. Pork

Bacon:

* Lower in saturated fat and less calories

* Turkey is leaner than pork Egg Whites:

* Fat and cholesterol free

* Very low in calories

* Very high in protein Grapeseed Oil vs.

Olive Oil:

* Higher in vitamin E

* Highest amount of good fat

* Withstands higher heat than virgin olive oil

* Olive oil is better as a condiment or salad dressing ingredient Braggs vs. Soy Sauce:

* A healthy alternative to soy and tamari sauce

* No table salt or preservatives are added; lower in sodium

* Liquid protein with 16 different amino acids - the building blocks of life

* Humans produce 10 of the 20 found within protein; the rest must come from our food and supplements.

CUTTY’S HAWAIIAN SMOOTHIE

Theme: We’ll make an all-natural energy drink from fresh, locally grown fruits.

* bananas

* pineapple-Maui Gold

* papaya

* soy milk

* orange juice

* protein powder


* blueberries

* strawberries

Blend any combination of the above ingredients to make your favorite smoothie.

(Watch “Sam Choy’s Kitchen” Saturdays at 6:30 p.m. on KHNL News 8.)

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