Libyan Brak (Traditional Libyan rice rolls wrapped in spring cabbage)

Credit to Afaf for the photo.

This is another Libyan recipe I obtained from my good Libyan friend Afaf. I think it is a healthy way of serving rice in a slightly different manner. Instead of having to cook different other dishes to be served with rice, brak has everything in a roll. Tried this today and it taste really nice.In some countries, vine leaves are used for wrapping.


Ingredients:

Spring cabbage for wrapping
1 cup of meat- cut into 1 cm size
2 cups of rice
4 tbs tomato paste
4 stalks of coriander leaves- chopped
parsley - chopped
dill/ mint(optional) - chopped
4 onions- chopped
1 tsp turmeric
1 tsp chilli powder
1 tbs coriander powder
1 tsp cinnamon powder
salt
2 tbs oil/ ghee

Method:

1. Wash rice and mix with all the ingredients mentioned above. Put aside for 15 min for the rice to absorb the flavour.
2. Wash the spring greens/ cabbage and soak in hot boiling water for 2 min to soften the leaves.
3. Remove the central stalk and cut the leaves into 2 or 4 or whatever size desired.
4. Put the rice mix onto the leaf and wrap it and close the two ends by pressing the leaves in.
5. Steam the braks for 30 min- 40 min for the rice to be cooked. Serve hot.

Cancer Research UK Relay, Cannon Hill Park, Birmingham

Healthy Mediterranean Diet Recipes

By Felicia R Mcclinton. Thank you Felicia for your contribution to my blog. Together we promote healthy diet.

You Don’t Have to Be a Greek to Cook these Healthy Mediterranean Diet Recipes

Anchovies Stuffed




Ingredients

600 grams of Anchovies
2dl of Milk
2 pieces dry sandwiches
100 grams of grated parmesan
50 grams breadcrumbs Salt and Pepper

Anchovy Stuffed recipe makes 6 servings and can be prepared in 80 minutes. It has low calorie content and low fat but full of flavor.

Preparation

Remove the head and backbone of the anchovies and wash them thoroughly. Cut the dry bread into cubes, place them in a bowl and soak in milk. Add the beaten eggs and season with salt and pepper.

Get a separate baking bowl and grease it with oil. Pour a small amount of the mixture into the bowl then place a layer of parmesan cheese and bread crumbs on top. Repeat the layering until the entire mixture has been used. Bake at 180 degrees for 30 minutes. Before serving, add slices of lemon and sprinkle with oregano.

Nutritional Value:

Food	Gr	Kcal	Fat	Carb	Pro	Fib	Water
Anchovy	600	786	29.04	0	122.1	0	440.22
Milk - cow's whole	200	120	6.5	9.04	6.44	0	176.64
White bread 00	150	435	0	102	12	4.5	43.5
Grated Parmesan cheese	100	431	28.61	4.06	38.46	0	20.84
Bread crumbs	50	197.5	2.65	35.99	6.68	2.25	3.26
Salt	1	0	0	0	0	0	0
Pepper	1	2.55	0.03	0.65	0.11	0.26	0.11
Total	1102	1972.05	66.83	151.74	185.79	7.01	684.57
A head (6)	183.67	328.68	11.14	25.29	30.97	1.17	114.1
Per 100 grams	100	178.95	6.06	13.77	16.86	0.64	62.12

Sicilian Swordfish

Ingredients

600 grams of Swordfish
200 grams of tomatoes

1 piece onion

50 grams of black olives

1 clove garlic

This recipe can make 4 servings and you can prepare it in 25 minutes. Swordfish Sicilian is a typical dish in the southern Italian region. This recipe creates a low fat and low calorie meal.

Preparation

To clean and peel the tomatoes, briefly place them in boiling water. Chop the onion and garlic. Heat the olive oil in a frying pan then add the chopped onion and garlic until golden brown. Place the sliced Swordfish in the frying pan and cover it. Put the peeled tomatoes after a few minutes. Cook for at least 10 minutes. Sprinkle chopped parsley and black olives on top before removing the Swordfish from the pan. Serve while still hot.

Nutritional Value:

Food	Gr	Kcal	Fat	Carb	Pro	Fib	Water
Swordfish	600	726	24.06	0	118.8	0	453.72
Ripe tomatoes	200	36	0.4	7.84	1.76	2.4	189
Onions	80	32	0.08	7.47	0.88	1.36	71.29
Black olives	50	117.5	8.25	4.6	5.9	0	29.1
Garlic	10	14.9	0.05	3.31	0.64	0.21	5.86
Total	940	926.4	32.84	23.22	127.98	3.97	748.97
A head (4)	235	231.6	8.21	5.81	32	0.99	187.24
Per 100 grams	100	98.55	3.49	2.47	13.61	0.42	79.68

About the Cooker - Felicia R. Mcclinton writes for the blog healthy mediterranean recipes , her personal hobby blog she uses to help people learn how to make Mediterranean recipes to eat healthy to prevent diseases.