Welcome to the footballgirl U20 Chile food special.
This issue of food saw our food editor Sandrine make her favourite Chilean dishes.
Sandrine: Yes hello and long time no see..I
I was in Chile recently for the draw of the teams, taking in the sun while ‘ja ja’ ( Anja Moller ) took her pictures. The food was amazing though and I must thank the chefs at the Grand Hyatt hotel in Santiago..eating and looking at mountains is something everyone should do! They opened my mouth to taste I never thought were on earth.
As ever I have selected some healthy recipes for us footballgirls as we all need to watch what we eat while still eating great.
Chilean Sea Bass in Tomatillo Sauce
Ingredients
1lb (pounds) Tomatillos
2 Cups of water
¼ quarter of spring onion chopped
Non – stick cooking spray
2 tablespoons of cooking oil….sunflower/olive
1 tablespoon of cooking salt
2 tablespoons of lime juice
A chopped up cilantro as garnish!
4 Chilean sea bass fillets
Half a cup of low fat sour cream
1 serrano Chile minced
1 garlic clove minced
You Do..
Remove husks from tomatillos, then wash under running water. Combine tomatillos and water in saucepan. Bring to boil and simmer until tomatillos are tender, about 10 minutes. Puree with liquid; set aside.
cover frying pan with cooking spray. Saute garlic, onion and chile in oil until tender for 1 to 2 minutes. Stir in tomatillo puree. Bring to simmer and cook until puree thickens slightly, about 5 minutes. Season with salt and lime juice.
Put filets into 4 individual baking dishes. Pour tomatillo sauce over fish. Bake at 375 degrees until fish flakes easily when tested with fork, about 30 minutes.
Just before serving, spoon sour cream over fish and sprinkle with cilantro.
This recipe yields 4 servings.
Each serving: 162 calories
666 mg sodium
42 mg cholesterol
6 grams fat
9 grams carbohydrates
19grams protein; 0.17 gram fiber.
Chilean Cabbage Soup - Sopa De Repollo
Ingredients
1 tablespoon
Green cabbage - (abt 1 lb) - finely shredded (small)
2 tablespoons
Potatoes - peeled, sliced thin, (medium) cut into fingers
1 Leek - washed, and (large) cut in thin strips
4 tablespoons Butter
6 cups Vegetable or chicken stock
Salt - to taste
Freshly-ground white pepper - to taste
1 cup Coarsely-grated Muenster cheese
Heat the butter on a low heat in aoven. When bubbling, stir in the cabbage, potatoes, and leeks .
Stir for 4 to 5 minutes until the cabbage and leeks are soft. Add the stock and boil, then reduce the fire/heat. Cover the dish and simmer for approximately 20 minutes, until the cabbage is tender.
When ready to serve into bowls and grate the cheese directly on top.
Serve hot
cHILEAN cHICKEN WITH CORN
Ingredients
1/2 cup Whole Milk
4 1/2 cups fresh corn (or 2-16 oz.packages frozen corn, thawed)
2 tablespoons fresh basil, thinly sliced
4 teaspoons sugar, divided
1 cup Chicken Broth (or water)
1 cup onions, thinly sliced
1/2 cup red Bell Peppers, thinly sliced
1/2 cup carrots, thinly sliced
1/4 teaspoon Black Pepper
3 garlic cloves, thinly sliced
1/2 lb boneless skinless Chicken Breasts, cut into bite-sized pieces
4 tablespoons fresh parsley, minced
....phew!...now finally you do....
- Preheat the oven to 400*F.
- Combine milk and corn in a large saucepan, bring it to a boil. Cover, reduce the heat, and simmer 15 minutes. Remove from the heat, let stand, covered 5 minutes. Place theh corn mixture in a food processor, process it until smooth. Stir in the basil, 1 tsp of the Sugar, and 1/2 teaspoons salt.
- Combine broth, Onion, bell pepper, carrot, black pepper, garlic and bay leaves in a large saucepan. Bring it to a boil. Cover, reduce heat, and simmer 15 minutes. Add remaining 1/2 teaspoons salt, Chicken, and parsley. Cover and cook 10 minutes or until Chicken is done. Drain, discard bay leaves.
- Place Chicken mixture in the bottom of an 8" square baking dish coated with cooking spray. Top with the corn mixture, sprinkle evenly with remaining 1 tbls. Sugar. Bake at 400*F. for 25 minutes.
- Preheat broiler. Broil 3 minutes or until lightly browned. Enjoy!
- Yield: 4 servings.
...x....x.. Footballgirl.com!
-Sandrine
footballgirl.com