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Baked for health

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Done to perfection Baking is a healthy option
Done to perfection Baking is a healthy option

Baking is healthy. Baking is delicious

Baking is one of the healthiest cooking practices to produce delicious dishes. It is an easy and quick mode of cooking and the taste of the baked dish depended on the marinade and the time given for marinating.

The simple procedure to get good taste of baked dish includes (i) marinating the food (allow sufficient time for the ingredients to absorb) (ii) wrapping or placing it in a greased foil or tray and (iii) proper baking.

When baking, the food is cooked in its own steam, thus the aroma and nutrients are retained. Try to serve baked dishes hot.

Here are some tips for effective baking -

1. Use only oven proof containers.

2. Cut or slice the food evenly to ensure even baking. Always grease the tray or foil before placing food for baking.

3. Pre-heat oven just before baking to get good result. Check the temperature and visual signs of doneness. Check in several places of the dish. Follows baking instructions in the recipe. Allow for standing time, food keeps cooking after baking oven turns off, spreading the heat evenly.

Baked chicken

Chicken – 6-8 pieces

For seasoning

Pepper – half tsp

Chilli powder – 1 heaped spoon

Mustard – One-and-a-half tsp

Lemon juice – 3 tbsp

Sugar – 25 gm

Worcestershire sauce – 1 tbsp

Soya sauce – One-and-a-half tsp

Olive oil – 1 tbsp

For garnish

Spring onion chopped – 2 tbsp

Preparation

Marinate chicken with seasoning ingredients. Score chicken pieces to allow marinade to penetrate and leave it for an hour-and-a-half hour.

Take a tin foil large enough to wrap the chicken. On a shallow glass bowl. Arrange chicken pieces neatly on the foil. Pour the remaining marinade over the chicken. Fold the edges and wrap into a neat package.

Bake in a pre-heated oven set at 200 degree celsius for 25-30 minutes.

Baked brinjal

Brinjal – 2, sliced into 4

Salt to taste

Oil – 2 tbsp

Soya sauce – 1 tbsp

Garlic, ginger (chopped) – 2 tbsp each

Red chillies - 2 (sliced)

Pepper – one-fourth tsp

Soya sauce – 1 tsp

Lime juice – 2 tsp

Method

Immerse sliced brinjal in salt water for 10 minutes. Heat oil in a pan and add all the marinade ingredients and stir for five minutes.

Spread a foil over a oven proof pan. Put brinjal pieces into the marinade and mix well then place it on the foil. Fold, the foil and bake in a preheated oven 200 degree Celsius for 20 minutes.

LEENA LEON

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