Jamaica

Country Profile

Official name: Jamaica

Population: 2.7 million (UN, 2011)

Capital: Kingston

Area: 10,991 sq km (4,243 sq miles)

Major language: English (official), English patois

Major religion: Christianity

Life expectancy: 71 years (men), 76 years (women) (UN)

Monetary unit: 1 Jamaican dollar = 100 cents

Main exports: Bauxite, alumina, garments, sugar, bananas, rum

GNI per capita: US $4,980 (World Bank, 2011)

[BBC News 2012]

Jerk Chicken & Pineapple Salsa

Tags: Low-fat

Ingredients:

• Chicken leg quarter
• Jerk seasoning (1 tbsp.)
• Pineapple chunks
• Red pepper
• Cucumber
• Onion (small)
• Avocado
• Honey
• Coriander
• Olive oil
• Lime juice
• Coconut powder (1 tbsp.)
• Basmati rice
• Salt & pepper

Method:

1. Make deep slits in chicken, right through to bone and squeeze on lime juice before coating in jerk seasoning.  Marinate overnight in the fridge or for two hours at room temperature.
2. Dice all fruit/vegetables including cucumber, red pepper, onion and avocado and add in the pineapple chunks.  Prepare a light dressing using a teaspoon of honey, a teaspoon of olive oil, salt & pepper and lime juice. Toss salsa in dressing along with a few springs of coriander.
3. Grill chicken on both sides at a high temperature until cooked thoroughly.
4. Boil the rice, adding a little salt and the coconut powder to the water for flavouring.

Music to get you in the mood:

Dj Mummy vs Sean Paul - Nuttin' No Go So (Bubbling Remix)

China

Country Profile:

Official name: People's Republic of China

Population: 1.35 billion (UN, 2011)

Capital: Beijing

Largest city: Shanghai

Area: 9.6 million sq km (3.7 million sq miles)

Major language: Mandarin Chinese

Major religions: Buddhism, Christianity, Islam, Taoism

Life expectancy: 72 years (men), 76 years (women) (UN)

Monetary unit: 1 Renminbi (yuan) (Y) = 10 jiao = 100 fen;

Main exports: Manufactured goods, including textiles, garments, electronics, arms

GNI per capita: US $4,940 (World Bank, 2011)

[BBC News 2012]

Chicken, Mushroom and Courgette

Tags: Reduced-salt, reduced-monounsaturated fats, reduced-starch

Ingredients:

• Chicken breast diced
• Dark soy sauce (1tbsp.) reduced-salt
• Oyster sauce (1tbsp.)
• Garlic (1 clove crushed)
• Rice wine
• Onion sliced
• Courgette sliced thinly
• Mushrooms
• Cashew nuts (toasted)
• Olive oil

Method:

1. Marinate the diced chicken in the soy sauce, then cook in a little vegetable oil until browned.
2. Sauté the onion and garlic in a teaspoon of oil until soft, then add the sliced courgette, mushrooms, a splash of rice wine and a few tablespoons of water. Cook for 5-10 minutes until tender.
3. Add the cooked chicken back into the pan with the oyster sauce. Continue to cook for another few minutes.
4. Sprinkle the toasted cashew nuts on top and serve with wholewheat/buckwheat noodles or alternatively wholegrain basmati rice.

Music to get you in the mood:

Tong Li- Full Moon, Blooming Flowers