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Crunch comes easily with whole seeds.

Use sesame, anise, pumpkin, and more

EXPERIMENT WITH WHOLE seeds in these easy recipes for Greek bread, Indian fish, and Mexican chicken.

Nigella (also called kalonji and, incorrectly, black onion seed) is sold in Indian and Middle Eastern groceries. The small black seeds taste slightly sweet, like anise, and somewhat bitter. Hulled pumpkin seed is often available in bulk or jars at supermarkets.

Fragrant Greek Seed Bread

2 loaves (2 lb. total) frozen wholewheat bread dough, thawed 1 tablespoon beaten egg 1 1/2 tablespoons sesame seed 1 1/2 teaspoons nigella (kalonji), optional 3/4 teaspoon anise seed

On a floured board, knead dough to combine loaves into a smooth ball. Cut dough into 3 equal pieces. Roll each piece into an 18-inch rope; transfer ropes to an oiled 10- by 15-inch pan. Pinch 3 rope ends together, then braid them to form a loaf diagonally across pan; pinch remaining ends to secure. Brush with egg.

Combine sesame, nigella, and anise; sprinkle over braid. Cover dough loosely with plastic wrap. Let rise in a warm place until puffy, 40 to 45 minutes; remove plastic. Bake loaf in a 375 |degrees~ oven until deep golden, about 30 minutes. Serve warm; or let cool on a rack and store airtight up to 2 days or freeze. Makes 1 loaf, 2 pounds.

Per ounce: 79 cal. (19 percent from fat); 2.2 g protein; 1.7 g fat (0.4 g sat.); 14 g carbo.; 137 mg sodium; 3.4 mg chol.

Seed-crusted Fish, Indian-style

1/2 teaspoon coarsely ground pepper

1/2 teaspoon each cumin seed and fennel seed

1 teaspoon each coriander seed and mustard seed

1 pound skinned and boned lingcod, rockfish, or orange roughy fillets, 1/2 to 1 inch thick

2 teaspoons salad oil

Fresh cilantro (coriander) sprigs


Mix pepper and cumin, fennel, coriander, and mustard seed; set aside.

Rinse fish and cut into 4 equal pieces. Brush with oil and place in a 12- by 14-inch broiler pan. Broil about 3 inches from heat for 3 minutes. Turn fish over and sprinkle with seed mixture. Broil until fish is opaque but still moist-looking in thickest part (cut to test), 2 to 4 minutes longer. Top with cilantro; add salt to taste. Serves 4.

Per serving: 125 cal. (28 percent from fat); 20 g protein; 3.9 g fat (0.5 g sat.); 0.9 g carbo.; 68 mg sodium; 59 mg chol.

Chicken with Pumpkin Seed

Squeeze lime wedges over chicken.

4 chicken breast halves (about 1 3/4 lb. total), skinned

1/3 cup hulled roasted pumpkin seed

1 can (4 oz.) diced green chilies

1/2 cup shredded jack cheese

Place chicken in a 9- by 13-inch baking dish. Mix seed, chilies, and cheese; pat evenly onto chicken. Bake in a 450 |degrees~ oven until thickest part of breast is no longer pink at the bone (cut to test), 20 to 25 minutes. Serves 4.

Per serving: 226 cal. (27 percent from fat); 35 g protein; 6.9 g fat (0.6 g sat.); 4.6 g carbo.; 334 mg sodium; 87 mg chol.
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Title Annotation:recipes
Author:Johnson, Elaine
Date:Nov 1, 1993
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