THE
LEBANESE KITCHEN QUICK & HEALTHY RECIPES
Monique Bassila Zaarour
Ethmc Cooking
$26.95 (In Canada, $34.50)
THE ...
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THE
LEBANESE KITCHEN QUICK & HEALTHY RECIPES
Monique Bassila Zaarour
Ethmc Cooking
$26.95 (In Canada, $34.50)
THE
LEBANESE KITCHEN QUICK & HEALTHY RECIPES
T
hOS prac"cal and comprehens;ve
cookbook opens up a worl d of de lightful dishes and p rovides numerous, Inspinng Ideas for healthy eating. Monique 8assila Zaarour brings three great gifts to her Lebanese Kitchen from her Lebanese heritage, an intimate knowledge of one of the world's g reat cuis ines; from her train ing as a nutri tionist, scientifIC underst anding of the health bene fits of food; and from her li fe as a working mo ther, emi nently practica l tipS. She will whip your cupboards Into shape with her advice about advance preparation and her arsena l of tips on how to defend your kitchen from fast food culture. She org anizes. she Inspires. W it h this book, yo u t oo can m ake healthy delicious meals such as fortifYing chicken and cOriander, lentil soup, moussaka , stuffed zucchini-without spending hours In the kitchen. • Beautiful photography and design • Detailed, easy-t a-follow recipes • Comprehensive nutritional information • Useful tipS and variations
ISBN ' -56656-642-8 ISBN n 978-'-56656-642-'
THE
LEBANESE KITCHEN QUICK & HEALTHY RECIPES
Monique Bassila Zaarour
An imprint oflnl crlin k Publishing Gro up. Inc.
Non hamplOl1, Massachuscn s
I dedlcale this book 10 all the women in my family starting with my dear mother Antoinerte and to all my sisters: Denise. Hilda, Claude, Nathalie. and espeCially
Nadme; endlllg with my adorable daughter Marja who completed the JOY of my
existence. Thank you all for being Stich an important part of my Ide Many thanks to: Christine Amm, Habib Malek, Ghaleb Solh and Sabine Taoukjial1. Fnsl published in 2007 by INTERLINK BOOKS An Imprrnt of Interlink Publishing Group, Inc. 46 Crosby Street. Northampton, MA 01060 www.inl erlinkbooks.co m Copyright © Monique Bassila Zaalour 2007 Photography copyrigh t (C Reine Mahlouz 2007 Author photograph copyright © Colette Tabet 2007 All fights rcscrved No part o f this publication may be reproduced, stored in a retrieval system or transmitted, in (hanical, photocopying, recording or otherwise without the prior wntten permiSSion of the publisher. 15BN 1·56656 642 8 (hardback) ISBN 13 978-1-56656 647 1 Printed and bound in China To requ~t our comple te 40-page full-color catalog. please call us toll free at 1-800-238-lINK, visrt our website at www.interlinkbooks.com Interlink Publishing 46 Crosby Street, Northampton, MA 01060 c-IT1tercl (mg)
225
0
Fat (9)
14
Caroot'ydrate (9)
21
PrOtt'''' (9)
4
F ,b(:r (9)
3
Rich in fo late. unsaturated fat, and vi tamin C (I 'P 126 133)
NUTRITIONAL VALUE PER SERVING Energy (Cal) Cholesterol (mg)
20
190 0
Fat (g)
14
Carbohydrate (g)
14
Protein (g)
2
Fiber (g)
2
Rich in fiber and vitamin C (pp.12fr-133)
EGGPLANT SALAD 5efVe~ 4
pfe~arat """ lime 15 mlr>
coolie:.terol (mg) Fal (9)
360 77
7
Ca.br05
Vitamin E (Tocopherol) d Vegetable oils, margarine, salad dressings. seeds, nuts. and wheat germ.
,"
u' t Works ;IS an antloxidar,\. May help fJroteo against illnesses. including heart disease and some types of cancer. Vitamin K
d 5,
Parsley. spinach, broccoli, dairy products, meat, eggs, and cereals.
Intestlndll Kteria produce some of the Vitamin K we need F-un
ion
Help'
II'
k.r II ling rroteins that encourage blood to clot
Water-Soluble Vitamins Vitamin C (Ascorbic Acid) F' Citrus fruits, belries, melons, peppers. many dar~ green leafy vegetables, potatoes. and tomatoes t, Helps In oeatlng '~olldgen, ....... hch cOllneds ml>scles, bones, and tissues. Heir-'S the llody abS(A~' IrOIl from plant sources of food Prevents tissue ollid,zat lon, w~lId lowers the fisk of getting cancer and heart disease. Helps forlO ,11ld repd
be
b,19 ... r Bulq ... , w,th Tomato, 53 Burghol be Ofin lbulg ... r with meat and ch,e.kpeas), 62 Kpbl,e in a Pan, 85 t,ebl·e Laban~,eh (kebbe ,n ~ogurl so tJ pJ. 83 T.. bbo ... lf'l, 16 Cauhllo\~e'
138
Stew 71
eggplafO! Baba Ghann"'J, 42 Eggplant Salad, 21 Mo ... ssaka. 47 Mehsh i Ka tel (mea t less stuffed veg("tahJes). 30 St-eikh e l Mehshl (meal-Sluffed eSj9plants). 89 Stuffed Eggplan:s 80 eggs Meatloaf wi th Eggs, 67 Oven Baked Omelet. 58 Po l ~ I O and E99 Salad. 28 Zucchini Omelet. 82 lava beans. See under beans Fallet Oaja/ (chicken with yog ... rt sauce). 102 Faltet Hummus (ct-Ickpeas WIth yogu rt ), 44 Fat t ousj~, 18 fIsh Baked Fish Fillet. 119 Baked Salmon, 125 Samkeh H~rra (spICy fish With tahrn; s" ... c:e). 177 Slyad,el Samak (Lebanese fIsh stew). 120 Ful Mudamrnas (favil bear. s"lad). 27 garlic Cdantro and Garhc, 10 as ingredient. 71 74.83,90. 100. 110 Crushed Garlic, 11 Green Bean Sillad, 22 Green Bean Stew, 51 Green Beans In Tomato Sauce 51 Green Pea Sl ew, 76 Hummus Be Tahin! 1;2 as accompaniment, 118 Jew·s mallow Moulo ... kh ieh (Jew's mallo ..... stew w,th chicken). 110
k,tflil ilnd POIUS"iI~_' 47 M~khlut ..
~.Iashed POI.JlOe~.
Nouilles (o:.hlden !ilyliatelle WIll- cream sauce), II? Okra Slew, 74 Cvell-BafO:'d Omelet. 58
Siyadiet Samak {Lebal1('se {i~I' stew). 1?0 SOl.pS our~ 97 Siyad,et Sarna! {Lehanesl.' {i~l. ~t('Voi). 120 Spmach ~tew. 90 Sr,l1acl1 Stew, 90 Stll Fried Chico,y w,lh On!On~, 55 Stuffed Eggplaf"'ls, 80 SI"lfed Z,'co:.h,I"IS, 80 Tabbouleh, 16 lah