In Jamaica, a typical family meal consists of a one-pot dish where
allspice, cinnamon and searing hot chiles are used liberally.
I know from firsthand experience that my kids won't go for one-pot
meals, and their taste buds haven't yet developed an appreciation for spicy
foods. But there is a way to keep everyone happy.
For the grown-ups, the slightly sweet and spicy soup is accompanied
by a fiery red pepper sauce served alongside. For the children, the meal
is more traditional with chicken nuggets, sweet potatoes and peas arranged
separately on the dinner plate.
Jamaican Chicken Soup
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Time to table: 35 minutes
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Serves 2 adults and 2 children
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2 medium size yams, 1 1/2 -2 pounds
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2 cups frozen peas
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1 teaspoon ground allspice
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1/2 teaspoon ground cinnamon
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1/2 teaspoons garlic powder
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1/4 teaspoon salt
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1/4 teaspoon mace or nutmeg
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1 pound boneless and skinless chicken breast
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Olive oil spray
GROWN-UPS:
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1/2 medium size onion, diced
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2 garlic cloves, minced
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1-2 serrano chiles, sliced thinly
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1 14.5-ounce can low sodium chicken broth
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1/4 cup low-fat coconut milk
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1/16 teaspoon ground Spanish saffron
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1/16 teaspoon cayenne
CHILDREN:
Optional: butter
Peel the yams and cut into 1-inch size pieces. Place in a micro-safe
dish with 1/2 cup of water and cover. Place the peas in another micro-safe
dish with a few tablespoons of water and cover. Microwave the yams at full
power for 6-8 minutes until tender. Microwave the peas for 5 minutes until
heated through.
Meanwhile, mix the allspice, cinnamon, garlic powder, salt, and
mace together. Rinse the chicken and pat dry. Cut into strips or nuggets.
Season the chicken with the spice mixture. Omit from the children's servings
if not to their liking and season with salt instead. Coat a 3 1/2 quart saucepan
with olive oil spray. Heat over high heat for 2 minutes. Stir fry the chicken
for the children first if the seasonings were omitted, otherwise stir fry
all the chicken until cooked through about 5-6 minutes.
Arrange the children's portions on dinner plates. Add the onions,
garlic and serrano chiles to the saucepan. Cook while stirring until the
onions start to soften, 2-3 minutes. Add the chicken broth, coconut milk
and saffron. With a slotted spoon, remove the sweet potatoes and peas for
the children and arrange on their plates. Top with a pat of butter, if desired.
Add the remaining sweet potatoes and peas to the the saucepan. Bring the
mixture to a boil. Add the cayenne. Serve the soup in large bowls with a
spoonful of pepper sauce as garnish.
Red Hot Pepper Sauce
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2 Habaneros chiles, rinsed and trimmed
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2 garlic cloves, peeled
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1/4 cup well packed cilantro
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Juice from 1 lime juice
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1 7.25-ounce jar roasted red peppers, rinsed and drained
Process the habaneros, garlic and cilantro until well chopped. Add
the lime juice and red peppers. Process until blended.
GROWN-UPS
Calories 400; Calories from fat 70; Total fat 8g; Saturated fat
4.5g; Cholesterol 65mg; Sodium 540mg; Carbohydrate 52g; Dietary fiber 10g;
Sugars 11g; Protein 32g
CHILDREN
Calories 310; Calories from fat 30; Total fat 3g; Saturated fat
1g; Cholesterol 65mg; Sodium 440mg; Carbohydrate 42g; Dietary fiber 8g; Sugars
4g; Protein 28g
To order,
"The
Whole Family Cookbook: Two-Tiered Meals to Please Both Parents and Kids"
click on this link.
About the Author: Kristene Fortier lives in the
San Francisco Bay Area with her family which includes two picky kids. She
is a syndicated columnist for "Pleasing Picky Eaters" and the author of The
Whole Family Cookbook, Two-Tiered Meals to Please Both Parents and Kids..
Order your copy through amazon.com or
call 1-800-852-4890. Send questions or tips to
pickykids@aol.com. |
