If you are a patient at the OHSU Knight Cardiovascular Institute some typical questions you might ask your cardiologist could include:
How is my blood pressure?
Should I be concerned about my cholesterol?
But how about…
What should I cook for dinner?
As part of the institute’s Heart Protection Kitchen cooking demonstrations, OHSU cardiologists are trading stethoscopes for aprons to show off their hidden talents in the kitchen.
Usually led by OHSU’s executive chef along with a registered dietitian, our healthcare providers are periodically stepping in to cook heart-healthy meals for their patients.
The “Your Doctor Will Cook for You Now” series recently kicked off with a class taught by Dr. Sanjiv Kaul, CEO of the OHSU Knight Cardiovascular Institute. His goal was to teach attendees how to cook a traditional Indian meal that is low in saturated fat and sodium while high in fiber.
On the menu:
- Chicken and Broccoli, Kashmiri-style
- Daal (mixed beans and lentils), Punjabi-style
- Red Cabbage, Bengali-style
In addition to his recipe instruction Dr. Kaul gave health tips for cooking at home, such as using dried beans instead of canned to avoid added salt. His most important piece of advice: cook more! According to him, it’s the best way to know exactly what’s in your diet and avoid unnecessary saturated fat and sodium.
Check out the full schedule of cooking classes on our website, and try out Dr. Kaul’s Kashmiri-style chicken and broccoli recipe below!
Chicken and Broccoli, Kashmiri-Style
Makes 6 servings
6 bone-in chicken thighs
1 large head of broccoli, trimmed into florets 2-inch long and 1-inch wide
2 tablespoons mustard oil (if not available, any other vegetable oil can be used except olive oil)
3 crushed cardamom pods
1-inch cinnamon stick, crushed
1 bay leaf, broken into 6 pieces
2 heaping teaspoons fennel powder
1 heaping teaspoon ground ginger
1 heaping teaspoon ground turmeric
½ teaspoon salt
½ teaspoon Kashmiri cayenne chili powder (if not available, mix ½ teaspoon regular chili powder with 1 teaspoon paprika)
Preheat oven to 350˚F.
Coat a baking sheet with nonstick spray. Place chicken on the prepared baking sheet and bake for 20 minutes. Remove from oven. When chicken is cool enough to handle, remove and discard skin and trim away any fat. With a pointed knife, poke 4 to 5 holes in each chicken thigh; set aside.
Heat mustard oil over medium heat in a skillet or saucepan. When oil is hot, add cloves, peppercorn, cardamom, cinnamon, and bay leaf. Stir for 1 to 2 minutes then reduce heat. Add fennel powder, ginger, turmeric, salt, and chili powder, and stir for 2 minutes.
Add enough boiling water to the mixture to fill the pan 1 inch deep. Stir and raise heat back to medium to bring the mixture to a boil. Place chicken in the pan and cook for two minutes. Turn the chicken over, then add broccoli to the pan with the chicken. Reduce the heat and cover with a tight lid. Allow to cook for 10 minutes, and then stir so that the broccoli is immersed in the liquid. Cook for another 15 minutes on low heat.
Nutrition information (per serving): 177 calories, 9 grams total fat (2 grams saturated fat, 5 grams monounsaturated fat, 2 grams polyunsaturated fat, 0 grams trans fat), 69 mg cholesterol, 290 mg sodium, 496 mg potassium, 8 grams total carbohydrate, 3 grams fiber, 2 grams sugar (0 grams added sugar), 16 grams protein