TABLE OF CONTENTS MINI FOOD BREAKFAST: BLUEBERRY MAPLE OATMEAL YOGURT ............................................................................................................................................................................. BREAKFAST QUICHE .................................................................................................................................................................................................. BUTTERMILK & BLUEBERRY PANCAKES ............................................................................................................................................................................. CROISSANT FRENCH TOAST ........................................................................................................................................................................................... HEALTHY BREAKFAST BURRITOS ................................................................................................................................................................................... PALEO OMELET MUFFINS .............................................................................................................................................................................................. PUMPKIN PANCAKES (PALEO) ......................................................................................................................................................................................... YOGURT AND GRANOLA BREAKFAST ................................................................................................................................................................................
1 2 4 4 3 2 5 1
SMOOTHIES: ALMOND BUTTER GREEN SMOOTHIE ................................................................................................................................................................................. BANANA SMOOTHIE .................................................................................................................................................................................................... BERRY DELICIOUS SMOOTHIE ......................................................................................................................................................................................... MANGO PINEAPPLE SMOOTHIE ...................................................................................................................................................................................... NUTTY FRUIT SMOOTHIE ............................................................................................................................................................................................. ORANGE DREAM CREAMSICLES ..................................................................................................................................................................................... PEANUT BUTTER AND BANANA SMOOTHIE ......................................................................................................................................................................... PROTEIN FRUIT SMOOTHIE-1 ......................................................................................................................................................................................... PROTEIN SMOOTHIE-2 ................................................................................................................................................................................................. REGULAR FRUIT SMOOTHIE ......................................................................................................................................................................................... SIMPLE SUMMER SMOOTHIES ........................................................................................................................................................................................ STRAWBERRY BANANA & FLAX SMOOTHIE ........................................................................................................................................................................ SUPERFOODS SMOOTHIE............................................................................................................................................................................................... VODKA SMOOTHIE ....................................................................................................................................................................................................
8 7 8 7 8 7 8 6 8 6 6 6 7 6
APPETIZERS: BACON WRAPPED CHORIZO-LIME JALAPENO POPPERS ....................................................................................................................................................... CHICKEN STRIPS WITH BLUE CHEESE ................................................................................................................................................................................ CHINESE DUMPLINGS ................................................................................................................................................................................................ CRUST-LESS VEGGIE MINI QUICHES ................................................................................................................................................................................. LION'S HEAD MEATBALLS ........................................................................................................................................................................................... MUFFIN SIZE DEEP DISH PIZZA ....................................................................................................................................................................................... PROSCIUTTO-WRAPPED PINEAPPLE BITES ....................................................................................................................................................................... SCALLOP BACON SANDWICHES ...................................................................................................................................................................................... SMOKED SALMON CANAPES .........................................................................................................................................................................................
9 14 10 9 11 10 11 13 12
SNACKS: COCONUT CHOCOLATE BALLS ....................................................................................................................................................................................... DATE ENERGY BALLS ................................................................................................................................................................................................. NO-BAKE OATMEAL PEANUT BUTTER CHOCOLATE CHIP BARS .................................................................................................................................................. PEANUT BUTTER-CHOCOLATE REVEL BARS ...................................................................................................................................................................... SOFT AND CHEWY GRANOLA BARS ................................................................................................................................................................................. SPINACH-PARMESAN DIP ZUCCHINI & SQUASH PARMESAN CRISPS ............................................................................................................................................ STRAWBERRY PROTEIN BARS .........................................................................................................................................................................................
15 15 16 17 18 19 20
DESSERTS: BANANA-OATMEAL-CHOCOLATE CHIP COOKIES ................................................................................................................................................................... CITRUS GRATIN W/TOASTED ALMONDS ............................................................................................................................................................................. CREAMY BANANA ICE CREAM WITH JUST ONE INGREDIENT .................................................................................................................................................... LEMON ICEBOX BARS ................................................................................................................................................................................................... LEMON MERINGUE CUPCAKES ....................................................................................................................................................................................... LOW-FAT CHOCOLATE-BANANA PARFAITS ......................................................................................................................................................................... PALEO CARROT CAKE COOKIES ..................................................................................................................................................................................... PALEO DARK CHOCOLATE NUT CLUSTERS ......................................................................................................................................................................... SLIMMED-DOWN BROWNIES ........................................................................................................................................................................................... STRAWBERRIES WITH BANANA CREAM .............................................................................................................................................................................
20 21 26 22 25 21 23 24 24 26
SALADS ALL PURPOSE SALAD WITH LEMON VINAIGRETTE ................................................................................................................................................................ ARUGULA SALAD WITH CHICKEN & APRICOTS .................................................................................................................................................................... ARUGULA SALAD WITH ROASTED SWEET POTATOES & BEETS .................................................................................................................................................. AVOCADO & CHICKEN CAPRESE SALAD ............................................................................................................................................................................. BLACK BEAN & BLACK BEAN/CORN SALAD ........................................................................................................................................................................ BLACK CHERRY CHICKEN SALAD...................................................................................................................................................................................... CANNELLINI BEAN ...................................................................................................................................................................................................... CHICKEN FIESTA SALAD ............................................................................................................................................................................................... CREAMY POTATO SALAD .............................................................................................................................................................................................. FRUIT SALAD ............................................................................................................................................................................................................ GREEK SALADS - OPTION 1/2 ......................................................................................................................................................................................... GRILLED CHICKEN CAESAR SALAD ................................................................................................................................................................................... ITALIAN CHICKEN SALAD .............................................................................................................................................................................................. JEFF’S AVOCADO & TUNA SALAD ................................................................................................................................................................................... KALE SALAD ............................................................................................................................................................................................................. LACINATO KALE SALAD WITH BUTTERNUT SQUASH .............................................................................................................................................................. LEMON ORZO PRIMAVERA ............................................................................................................................................................................................. ORANGE AND AVOCADO SALAD .................................................................................................................................................................................... ORZO SALAD ............................................................................................................................................................................................................ POTATO EGG SALAD .................................................................................................................................................................................................. QUICK AND SIMPLE STIR-FRIED KALE AND BACON ............................................................................................................................................................... SOUTHWESTERN SALAD W/ BLACK BEANS ......................................................................................................................................................................... SPINACH SALAD ........................................................................................................................................................................................................ SPINACH, BACON & APPLE SALAD ................................................................................................................................................................................... SUMMER’S BEST GARDEN SALAD ..................................................................................................................................................................................... TUNA AND PASTA SALAD ............................................................................................................................................................................................. WALDORF SALAD ....................................................................................................................................................................................................... WATERMELON, GRILLED PEACH AND BLACKBERRY SALAD ......................................................................................................................................................
28 30 29 31 32 31 33 35 36 37 38 34 31 37 39 40 41 34 41 36 39 42 33 42 43 33 34 44
MEATS BEEF: BEEF CARNITAS EMPANADA .......................................................................................................................................................................................... BEEF STROGANOFF .................................................................................................................................................................................................. GRILLED BEEF AND CORN KABOBS ................................................................................................................................................................................. KOREAN BARBECUED FLANK STEAK ON HOT & SOUR SALAD ................................................................................................................................................... LEAN GREEN LETTUCE BEEF TACOS ................................................................................................................................................................................. SPICY BEEF WITH SHRIMP BOK CHOY ............................................................................................................................................................................... STEAK DIANE ........................................................................................................................................................................................................... WHOLE-GRAIN MINI MEAT LOAVES ..................................................................................................................................................................................
46 47 48 49 50 51 52 53
CHICKEN: BBQ CHICKEN CHOPPED SALAD....................................................................................................................................................................................... CHICKEN WITH ARTICHOKE & PISTACHIO PASTA .................................................................................................................................................................. CILANTRO-LIME CHICKEN WITH AVOCADO SALSA ............................................................................................................................................................... GRILLED CHICKEN BREAST WITH FRESH SPINACH & KALE ....................................................................................................................................................... GRILLED CHICKEN WITH ROASTED KALE ........................................................................................................................................................................... HOLY YUM CHICKEN .................................................................................................................................................................................................. HONEY MUSTARD GRILLED CHICKEN ................................................................................................................................................................................ KING RANCH CHICKEN CASSEROLE .................................................................................................................................................................................. LEMON BROWN SUGAR CHICKEN .................................................................................................................................................................................... PECAN CRUSTED CHICKEN ............................................................................................................................................................................................ SLOW COOKER CHICKEN TACOS ..................................................................................................................................................................................... TEX-MEX CHICKEN CHILI WITH LIME ................................................................................................................................................................................ THAI CHICKEN WRAPS ................................................................................................................................................................................................. THAI GREEN CURRY CHICKEN ........................................................................................................................................................................................
54 54 55 56 57 58 59 60 59 56 61 62 63 64
LAMB: BRAISED LEG OF LAMB WITH POTATOES AND OLIVES ............................................................................................................................................................ GRILLED LAMB CHOPS AND VEGETABLE KEBABS .................................................................................................................................................................. ROAST RACK OF LAMB ................................................................................................................................................................................................. SAVORY LAMB SHANKS ................................................................................................................................................................................................. WHOLE-WHEAT FLATBREADS WITH LAMB AND YOGURT .......................................................................................................................................................
65 69 66 67 68
PORK: GUINNESS-BRINED PORK CHOPS ................................................................................................................................................................................... PORK CHOPS & MUSHROOM SAUCE ................................................................................................................................................................................. PORK CHOPS WITH VINEGAR PEPPERS ............................................................................................................................................................................. SLOW COOKER CARNITAS ............................................................................................................................................................................................. SLOW COOKER PORK TENDERLOIN .................................................................................................................................................................................. TUSCAN PORK CHOPS .................................................................................................................................................................................................
70 70 72 71 71 72
TURKEY: FRAGRANT TURKEY PHO .............................................................................................................................................................................................. GROUND TURKEY STROGANOFF ...................................................................................................................................................................................... ROAST TURKEY AND PROSCIUTTO PIZZA .......................................................................................................................................................................... TURKEY MEATLOAF ..................................................................................................................................................................................................... TURKEY SCHNITZEL WITH RADICCHIO SLAW ......................................................................................................................................................................
73 74 73 74 73
SEAFOOD & FISH FISH TACOS .............................................................................................................................................................................................................. GRILLED SALMON W/ CITRUS SALSA VERDE ...................................................................................................................................................................... KOREAN SMOKED SALMON W/TOASTED ALMOND PARSLEY SALSA ............................................................................................................................................ PAN SEARED SALMON WITH MANGO SALSA ....................................................................................................................................................................... SAM CHOY’S HAWAIIAN STYLE POKE ............................................................................................................................................................................... SHRIMP AND VEGGIE STIR-FRY ....................................................................................................................................................................................... SHRIMP COCONUT CURRY ............................................................................................................................................................................................. SPICY SHRIMP SOUP ...................................................................................................................................................................................................
76 77 78 79 80 80 81 81
STEWS, SOUPS, CHILI & GUMBOS STEWS: ALLIGATOR STEW ..................................................................................................................................................................................................... BEEF STEW ............................................................................................................................................................................................................. CROCK POT VENISON STEW ......................................................................................................................................................................................... ROASTED ROOT VEGETABLE IRISH LAMB STEW .................................................................................................................................................................. VEAL STEW .............................................................................................................................................................................................................
83 83 84 85 84
GUMBO: CATFISH GUMBO ....................................................................................................................................................................................................... 86 CROCKPOT SHRIMP GUMBO ........................................................................................................................................................................................... 87
SOUPS: CHIPOTLE CHICKEN TORTILLA SOUP ............................................................................................................................................................................... FRAGRANT TURKEY PHO .............................................................................................................................................................................................. FRESH TOMATO SOUP ................................................................................................................................................................................................ POTATO CORN CHOWDER ........................................................................................................................................................................................... POTATO LEEK SOUP .................................................................................................................................................................................................. SAUSAGE LENTIL SOUP ................................................................................................................................................................................................
88 89 90 91 91 90
CHILIS: BLACK BEAN YAM CHILI ............................................................................................................................................................................................... CHICKEN FAJITA CHILI ............................................................................................................................................................................................... CROCK POT CHILI .................................................................................................................................................................................................... ZESTY TURKEY CHILI .................................................................................................................................................................................................
92 93 92 93
PASTA/SIDES BUTTERY PASTA W/SALMON & LEEKS .............................................................................................................................................................................. 95 CAPELLINI WITH SPICY ZUCCHINI – TOMATO SAUCE ............................................................................................................................................................. 96 CHEESE RAVIOLI W/KALE PESTO & ROASTED CARROTS ......................................................................................................................................................... 97 CROCK POT LASAGNA ................................................................................................................................................................................................. 98 KALE QUINOA PATTIES ................................................................................................................................................................................................. 99 ORZO WITH HERBS .................................................................................................................................................................................................... 95 PASTA CHICKEN FLORENTINE ........................................................................................................................................................................................ 97 TORTELLINI AND SPINACH ........................................................................................................................................................................................... 100 WHOLE WHEAT SPAGHETTI W/LEMON BASIL AND SALMON ..................................................................................................................................................... 96
VEGETARIAN BLACK BEAN & SWEET POTATO QUESADILLAS .................................................................................................................................................................... BROCCOLI BAKE ......................................................................................................................................................................................................... GREEN BEAN CASSEROLE ............................................................................................................................................................................................ GRILLED VEGGIES 1 ................................................................................................................................................................................................... GRILLED VEGGIES 2 ................................................................................................................................................................................................... LIGHTER CREAMY WHITE BEAN DIP ................................................................................................................................................................................. MAPLE-ROASTED SWEET POTATOES ................................................................................................................................................................................. MUSHROOM TACOS WITH MEXICAN BROWN RICE & TOMATILLO SALSA ....................................................................................................................................... OVEN-ROASTED BRUSSELS SPROUTS ................................................................................................................................................................................ PENNE W/BUTTERNUT SQUASH ...................................................................................................................................................................................... SPAGHETTI SQUASH BIRDS NEST .................................................................................................................................................................................... SPICY GARLIC EGGPLANT ............................................................................................................................................................................................. SWEET STICKY RICE WITH MANGOES & SESAME SEEDS .......................................................................................................................................................... VEGGIE MEDLEY......................................................................................................................................................................................................... VIETNAMESE-STYLE SUMMER ROLLS WITH PEANUT SAUCE ..................................................................................................................................................... WINDSOR MUSHROOM BAKE...........................................................................................................................................................................................
102 103 104 105 105 102 106 108 110 106 107 99 109 110 111 103
MINI FOOD
Appetizers
Snacks
Desserts
Breakfasts
Smoothies
By: Alina Pfister Click Back to Table of Content
L
Blueberry Maple Oatmeal Yogurt
/4 cup uncooked old fashioned rolled oats
1/4 cup low-fat Greek yogurt
1-1/2 teaspoons dried chia seeds
2 teaspoons maple syrup (more or less to taste)
1/4 cup blueberries (or enough to fill jar)
Blueberry Maple Oatmeal 1/3 cup skim Yogurt milk
1.
In a half pint (1 cup) jar, add oats, milk, yogurt, chia seeds, and maple syrup.
2.
Put lid on jar and shake until well combined.
3.
Remove lid, add blueberries and stir until mixed throughout.
4.
Return lid to jar and refrigerate overnight or up to 2 days. Eat chilled.
___________________________________________________________________________________________
Yogurt and Granola Breakfast
3/4 cup sliced strawberries 3/4 cup blueberries 4 tablespoon honey-Greek-yogurt 1/2 banana, sliced 1/3 cup granola
The idea is to mix the ingredients in layers in a bowl, or you can just mix all them together. Click Back to Table of Content
L
Paleo Omelette Muffins
8 eggs
8 ounces cooked ham, crumbled
1 cup diced red bell pepper
1 cup diced onion
1/4 teaspoon salt
1/8 teaspoon ground black pepper
2 tablespoons water
1.
Preheat oven to 350 degrees F (175 degrees C). Grease 8 muffin cups or line with paper liners.
2.
Beat eggs together in a large bowl. Mix ham, bell pepper, onion, salt, black pepper, and water into the beaten eggs. Pour egg mixture evenly into prepared muffin cups.
3.
Bake in the preheated oven until muffins are set in the middle, 18 to 20 minutes.
___________________________________________________________________________________________
Breakfast Quiche
12 eggs
splash of half and half
2 handfuls of spinach
3 spoonfuls of sun-dried tomatoes
3 spoonfuls of feta cheese
black pepper, Italian seasoning
1.
Fill a 9” pie pan with the spinach, tomatoes, and cheese (can also use a store-bought pie crust, but it’s optional)
2.
Combine and mix eggs, half & half, pepper, and seasoning in a bowl
3.
Pour mixture into pie pan, the pan should already look full from the other stuff, but the liquid mixture will fill the interstitial space
4.
Bake at ~375 for ~30 minutes until the top is slightly browned
Click Back to Table of Content
HEALTHY BREAKFAST BURRITOS
2 teaspoons canola oil 1/2 small red onion, diced (1 cup) 1 red bell pepper, seeded and diced 1 cup drained, rinsed canned black beans, preferably low-sodium 1/4 teaspoon chili flakes Salt and freshly ground black pepper 4 eggs and 4 egg whites shredded pepper Jack cheese Cooking spray 4 (10-inch) whole-wheat tortillas (burrito-size) 1/4 cup reduced-fat sour cream 1/4 cup salsa 1 large tomato, (4 ounces) seeded and diced 1 small avocado (4 ounces), cubed Hot sauce
__________________________________________________________________________________________________________
1.
Heat the canola oil in a large nonstick skillet over a medium-high heat. Cook the onions and peppers until onions are soft and peppers are slightly charred, about 8 minutes.
2.
Add black beans and red pepper flakes and cook until warmed through, another 3 minutes. Season with salt and pepper and transfer to a dish.
3.
Whisk together the eggs and egg whites then stir in the cheese.
4.
Spray the skillet with cooking spray, and reheat the skillet over a medium heat.
5.
Reduce heat to low and add eggs, scrambling until cooked through, about 3 minutes.
6. Spread each tortilla with 1 tablespoon each sour cream and salsa, then layer with 1/4 of the black bean mixture, ¼ of the scrambled eggs, some diced tomato and 1/4 of the avocado. Season, to taste, with hot sauce.
Click Back to Table of Content
L
Croissant French Toast
5 large eggs 1 cup half and half 1 tbsp sugar 1 tsp ground cinnamon ¼ tsp orange zest, finely grated 1/8 tsp nutmeg, finely grated 4 croissants, split horizontally 1 tbsp unsalted butter, melted Maple syrup, warmed Fruit compote, optional
Lighter Creamy White Bean Dip
1. 2. 3. 4. 5. 6. 7.
Whisk eggs, half & half, sugar, cinnamon, orange zest and nutmeg in a large bowl to blend. Add croissants to egg mixture, turn to coat evenly on each side. Brush heated griddle (medium low heat) with melted butter Lift croissants from batter, allowing excess to drip back into bowl. Cook croissants until browned on both sides and just cooked through, about 5 minutes per side. Place 2 halves on each plate. Serve croissants with warm syrup and/or fruit compote, if desired.
Buttermilk & Blueberry Pancakes
1 1/4 cups quick-cooking oats 1/2 cup whole wheat flour 3 tablespoons sugar 1/2 teaspoon baking powder 1/4 teaspoon baking soda 1/8 teaspoon salt 1 cup low-fat buttermilk 1 egg 1 egg white 1 tablespoon unsalted butter, melted 1 teaspoon grated fresh lemon peel 1/2 cup maple syrup 1 cup fresh blueberries
1.
In a bowl, combine the oats, flour, sugar, baking powder, baking soda, and salt.
2.
In a separate bowl, combine the buttermilk, egg, egg white, butter, and lemon peel. Pour the buttermilk mixture into the oat mixture, stirring until just moistened.
3.
Gently fold in the blueberries with a rubber spatula. Refrigerate for 30 minutes.
5. Spoon four 1/4 cupfuls of batter into the skillet and cook until the tops begin to bubble slightly, about 2 1/2 to 3 minutes. 6. Turn the pancakes and cook 2 1/2 to 3 minutes longer, or until golden and cooked through. 7. Transfer to a baking sheet and keep warm in the oven; repeat with the remaining batter. 8. Divide the maple syrup over the pancakes.
4.
Preheat the oven to 250ºF. Coat a large nonstick skillet with cooking spray and heat over medium heat. Click Back to Table of Content
Pumpkin Pancakes (Paleo) http://allrecipes.com/recipe/paleo-pancakes
1/4 cup pumpkin puree
2 tablespoons almond milk
2 eggs
1 teaspoon maple syrup
1 tablespoon vanilla extract
2 tablespoons coconut flour
1/2 teaspoon baking soda
1/4 teaspoon salt
1/2 cup almond meal
1/2 teaspoon ground cinnamon, or to taste
1/4 teaspoon ground ginger, or to taste
1/8 teaspoon ground cloves, or to taste
1 tablespoon grass-fed butter, or as needed
1.
Mix pumpkin puree, almond milk, eggs, maple syrup, and vanilla extract together in a bowl until smooth.
2.
Whisk coconut flour, baking soda, salt, almond meal, cinnamon, ginger, and cloves together in a separate bowl.
3.
Stir pumpkin mixture and flour mixture together in a pourable container until well incorporated.
4.
Allow batter to sit for 3 minutes.
5.
Preheat the oven to 250ºF. Coat a large nonstick skillet with cooking spray and heat over medium heat.
6.
Spoon four 1/4 c. of batter into the skillet and cook until the tops begin to bubble slightly, about 2 1/2 - 3 minutes.
7.
Turn the pancakes and cook 2 1/2 - 3 minutes longer, or until golden and cooked through.
8.
Transfer to a baking sheet and keep warm in the oven; repeat with the remaining batter.
9.
Divide the maple syrup over the pancakes
Click Back to Table of Content
L
SMOOTHIES 1 Regular Fruit Smoothie 1 10 oz. package frozen mixed berries 1 15 oz. can sliced peaches (drained) 2 tablespoons honey Directions: Blend ingredients until smooth. Protein Fruit Smoothie frozen fruit mix (strawberries, blueberries, etc) A scoop of protein powder About a cup of Natural Vanilla Yogurt Almond milk Directions: Into the Magic Bullet and liquify!
Strawberry Banana & Flax Smoothie ½ medium banana ½ cup frozen unsweetened strawberries 1 ½ cups skim milk or light soy milk 2 tablespoons ground flaxseed Directions: Blend until smooth
Simple Summer Smoothie 1 cup frozen strawberries 1 cup frozen blueberries 1 cup frozen cherries 4 ice cubes ½ cup orange juice ¾ cup vanilla yogurt ½ teaspoon honey (optional) Directions: Combine, blend until smooth Vodka Smoothie 6 oz Vodka 18 oz OJ 1 cup frozen strawberries 4 scoops orange sherbet 1 cup crushed ice Directions: Put in blender mix until smooth
Click Back to Table of Content
L
SMOOTHIES 2 Berry Delicious Smoothie 1 cup pineapple chunks 1 ripe banana, peeled 1 cup frozen o fresh strawberries 1 cup melon or cantaloupe 1 small orange, peeled ½ cup ice cubes Directions: Place in the above order in a vitamix or similar blender. Blend for 45 sec/until desired consistency
Peanut Butter and Banana Smoothie
10 ounces skim milk or plain soy milk 1 tablespoon natural peanut butter 1 medium banana Directions: In a blender, combine all ingredients and mix until smooth. Use 6 ice cubes for a thicker consistency.
Nutty Fruit Smoothie ½ cup (120 ml) water 1/3 cup (80 g) plain low fat yogurt ¼ med. Banana, peeled 3 Tbsp. walnuts 2 pitted dates 1 teaspoon honey ½ cup fresh or frozen unsweetened raspberries 1 cup (ice cubes Directions: Place all Ingredients: in blender as listed, secure lid, select low speed, turn machine on & switch to high speed. Blend for 40 sec. or until desired consistency.
Protein Smoothie 8 oz coconut‐almond milk Scoop protein powder Scoop greens powder Tbsp milled flax seed Some blueberries are good too Directions: Blend all ingredients together
Almond Butter Green Smoothie 1 frozen banana Large handful spinach (about 1 cup) 1 cup almond milk 1 Tbsp. Almond butter ¼ to ½ tsp. cinnamon (OPTIONAL) Directions: Blend until smooth, add all ingredients including banana.
Click Back to Table of Content
L
SMOOTHIES 3 Banana Smoothie 1 ripe banana 1 1/2 cup rice, coconut, or dairy milk 1 scoop protein powder 1-2 cups ice Directions: Blend until smooth
Mango Pineapple Smoothie Mango, Pineapple, Bananas, Cantaloupe , Evaporated milk, Sugar, Ice Directions: Blend all the ingredients until smooth
Superfoods Smoothie Liquid base:
Juice, Organic/Almond or Hemp Milk Iced Reishi Mushroom Tea Frozen Fruits: Any types of berries Fresh Fruits: Banana, Ripe pear, any other Protein: Whey or Vegan Protein Powder, pasteurized egg whites Leafy Greens: Spinach, Mixed Greens Superfoods: Raw Cacao or Powder, Chia Seeds, Bee Pollen, Goji Berries, Cinnamon Good Fats: Coconut Oil, Almond Butter, Sesame Seed Butter, Coconut Milk, Avocado Directions: Blend any combination of ingredients until smooth
Orange Dream Creamsicle 1 navel orange, peeled ¼ c fat-free half-and-half or fat-free yogurt 2 Tbsp frozen orange juice concentrate ¼ tsp vanilla extract 4 ice cubes Directions: COMBINE the orange, half-and-half or yogurt, orange juice concentrate, vanilla, and ice cubes. Process until smooth.
Click Back to Table of Content
L
Bacon Wrapped Chorizo Lime Jalapeno Poppers Cream Cheese Filling 4 oz of Cream Cheese at room temperature The juice of one small lime ½ cup of Parmesan Cheese Chorizo Filling ¼ lb of Chorizo 1 teaspoon of ghee, coconut oil or bacon fat 2 Tablespoons of chopped red onion 1 teaspoon of Cacao Powder ¼ teaspoon of Cinnamon 7 - 8 large Jalapenos 7 - 8 thinly sliced pieces of bacon
1. 2. 3. 4. 5. 6.
Preheat your oven to 350 degrees. In a small bowl combine and blend the cream cheese, Parmesan, and lime juice with a spoon. Set aside. In a small pan over medium high heat combine the chorizo and red onion and cook until done. Add in the tsp of ghee, coconut or bacon fat, cacao and cinnamon and stir well with a heat resistant spatula. Slice the Jalepenos as shown in the photo. De-seed. You're going to stuff the jalapenos in a ratio of 2 to 1 with the Cream Cheese filling being the larger portion. Wrap the Jalapenos in Bacon and place on a baking sheet in an oven for 30 - 35 minutes. For extra color you can place the Jalapeno Poppers under the broiler on low for 2 -3 minutes - watch them because you don't want them to burn.
___________________________________________________________________________________________
Crustless Veggie Mini Quiches
PAM® Original No-Stick Cooking Spray
6 saltine crackers, finely crushed
2 tablespoons grated Parmesan cheese
2 cups frozen broccoli florets
1/2 cup frozen whole kernel corn
3/4 cup shredded reduced fat Cheddar cheese
1 carton (16 oz each) Egg Beaters® Original
1. Preheat oven to 350°F. Generously spray 12 regular muffin cups with cooking spray; set aside. 2. Mix together cracker crumbs and Parmesan cheese in small bowl; set aside. Place broccoli in medium microwave-safe bowl with 1 tablespoon water; cover. Microwave on HIGH 2 minutes; drain well. Chop into smaller pieces. Spoon broccoli evenly into muffin cups; top evenly with corn, crumb mixture and Cheddar cheese. Pour Egg Beaters evenly over filled cups. 3. Bake 18 to 22 minutes or until puffed and knife inserted in centers comes out clean. Let stand 2 minutes; run table knife around edges to loosen. Click Back to Table of Content
L
Chinese Dumplings
1.
3 tablespoons reduced-sodium soy sauce
1/2 teaspoon cornstarch
1/2 teaspoon ground ginger
3 ounces lean ground turkey
1/3 cup chopped cilantro
3 scallions, minced
1/4 cup sliced water chestnuts, minced
24 round wonton wrappers (3 1/2 inches)
3 tablespoons fresh lime juice
1 teaspoon sugar
Combine 1 tablespoon soy sauce, cornstarch, and ginger in medium bowl. Add ground turkey, cilantro, scallions, and water chestnuts, and mix well.
2.
Place wonton wrappers on work surface. Spoon a rounded teaspoon of turkey mixture onto center of each wrapper. Place some filling in center of a wonton wrapper and brush the edges of the wrapper with water. Fold the wonton wrapper over the filling and pinch the edges together by making small pleats.
3.
Spray large heatproof plate with cooking spray. Place 12 dumplings on plate. Place round cake rack in large skillet and pour in water to come just to bottom of rack. Cover and bring to a boil over medium heat. Place plate of dumplings on rack, cover, and steam until filling is firm and cooked through, about 5 minutes. Remove and keep warm. Repeat with remaining dumplings.
4.
Meanwhile, combine remaining 2 tablespoons soy sauce, lime juice, and sugar in small skillet over low heat and cook just until sugar has melted, about 1 minute. Serve dumplings with dipping sauce. Makes 24 dumplings
___________________________________________________________________________________________
Muffin Size Deep Dish Pizza
1 can refrigerated crescent rolls 1/2 cup pizza sauce 1 cup shredded mozzarella cheese 1/2 tsp garlic powder pizza toppings - pepperoni, ham, sausage, peppers, onions, mushrooms
1.
Preheat oven to 375.
2.
Spray 8 regular muffin cups with cooking spray. Cut crescent roll dough into 8 squares. Press into muffin cups.
3.
Sprinkle some of cheese (about 1 Tbsp) in the bottom of each muffin cup. Top with 1 Tbsp of pizza sauce. Add remaining cheese and top with pizza toppings. Sprinkle garlic powder over toppings.
4.
Bake 15-18 minutes. Remove from pan and serve immediately. Click Back to Table of Content
Lion's Head Meatballs
L
1. 2.
3. 4. 5.
1 cup “lite” coconut milk 2 1/2 tablespoons reduced-sodium soy sauce 1 tablespoon curry powder 1 pound lean ground pork, or beef 1/2 cup chopped scallions 1/4 cup minced leek, white and pale green part only 2 tablespoons cornstarch 1 tablespoon all-purpose flour 1 tablespoon toasted sesame oil 1 tablespoon finely chopped fresh ginger 2 teaspoons seeded and minced fresh chile pepper 1/2 teaspoon salt 1/4 teaspoon ground white pepper 2 teaspoons extra-virgin olive oil 1 medium head Boston or iceberg lettuce 1/4 cup chopped fresh basil, or Thai basil 1 tablespoon freshly grated lemon zest
Combine coconut milk, soy sauce and curry powder in a large saucepan. Set aside. Place pork (or beef), scallions, leek, cornstarch, flour, sesame oil, ginger, chile, salt and pepper in a large mixing bowl. Knead by hand until thoroughly combined and the mixture becomes sticky. Divide into 10 equal portions, about 1/4 cup each. Roll each portion into a ball. Heat olive oil in a large nonstick skillet over medium heat, swirling to coat the sides. Add the meatballs and cook, turning occasionally, until browned on all sides, 8 to 10 minutes. Transfer to a plate lined with paper towels. Bring the coconut-milk mixture to a boil over medium-high heat. Add the meatballs; cover, reduce heat to low and cook for 8 minutes. Line a serving bowl with lettuce leaves. Arrange the meatballs on top. Garnish with basil and lemon zest. Serve hot with the coconut-milk sauce drizzled over the top or on the side for dipping.
Prosciutto-Wrapped Pineapple Bites
1. 2.
3. 4.
1 fresh pineapple 4 thin slices prosciutto (2 ounces) 1/2 cup pineapple juice 2 tablespoons ketchup 1 tablespoon cider vinegar 1 1/2 teaspoons cornstarch 1/4 teaspoon garlic powder 1 teaspoon canola oil 1 fresh jalapeño, seeded and finely chopped 3 slices of bacon, cut in 1/4” strips Splash of Banyuls vinegar (original recipe uses a squeeze of lemon) Kosher salt Freshly ground black pepper
Position rack in upper third of oven; preheat to 375°F. Line a large baking sheet with parchment paper. Cut off the top and bottom of the pineapple and remove the skin with a sharp knife. Cut the pineapple in quarters lengthwise through the core. Cut out the core. (Reserve half the pineapple for another use.) Cut 2 of the pieces in half again lengthwise, then cut those 4 pieces crosswise into 6 equal pieces to make 24 chunks. Cut each slice of prosciutto lengthwise into 3 strips. Cut each strip in half crosswise to make 24 pieces total. Wrap a piece of prosciutto around each chunk of pineapple. Place on the prepared baking sheet. Bake on the upper rack until the prosciutto is sizzling and browned in spots, 15 to 20 minutes. Meanwhile, whisk pineapple juice, ketchup, vinegar, cornstarch and garlic powder in a small bowl. Heat oil in a small saucepan over medium heat. Add jalapeño and cook, stirring, for 1 minute. Add the juice mixture; bring to a simmer. Cook until glossy and thickened, 1 to 2 minutes. Serve the pineapple bites on toothpicks with thetodipping sauce. Click Back Table of Content
Smoked Salmon Canapes
24 slices cocktail rye bread
2 tablespoons lemon juice
2 tablespoons brewed black tea or vodka
1 tablespoon extra virgin olive oil
2 teaspoons Dijon mustard
Freshly ground black pepper to taste
8 ounces (250 grams) sliced smoked salmon, finely chopped (1 1/3 cups)
1/4 cup finely diced red onion
3 tablespoons chopped fresh dill, plus sprigs to garnish
2 tablespoons drained capers, rinsed and coarsely chopped
1. Preheat the oven to 325°F (160°C). 2. Coat a baking tray with cooking spray. Arrange the slices of rye bread in a single layer on the baking tray. 3. Spray the tops of the slices lightly with cooking spray. Bake for 12–15 minutes or just until the slices are crisp. 4. Whisk the lemon juice, tea (or vodka), oil, mustard and pepper in a medium bowl. 5. Add the smoked salmon, red onion, dill and capers. Toss to mix well. 6. Shortly before serving, mound about 1 tablespoon of the smoked salmon topping on each slice of toast. Garnish each with a dill sprig. One serving is two canapés.
Click Back to Table of Content
Scallop Bacon Sandwiches
4 slices of bacon 20 large scallops ½ teaspoon curry powder ½ teaspoon red pepper ¼ teaspoon sea salt ¼ cup red onion, thinly sliced ½ cup baby spinach leaves, stems removed coconut oil cooking spray, or olive oil in a misto Shallot Sauce 1 tablespoon bacon grease 2 shallots, finely diced 4 tablespoons balsamic vinegar ¼ teaspoon honey 1.
In a large frying pan, fry the bacon over medium-high heat.
2.
While the bacon is cooking, mix the curry powder, red pepper, and sea salt in a small bowl.
3.
On a small plate arrange the scallops in a single layer. Sprinkle half of the seasoning over the scallops.
4.
Place the scallops, seasoned side down in a frying pan coated with cooking spray. Fry the scallops over mediumhigh heat for 3 minutes.
5.
Sprinkle the remaining seasoning onto the scallops, flip, and cook another 3 minutes. Once cooked, remove both the scallops and the bacon from their pans, and set aside.
6.
Reserve one tablespoon of the bacon grease. Add the one tablespoon of bacon grease, shallots, balsamic vinegar, and honey to a medium-sized saucepan. Simmer on medium-high heat until the sauce thickens.
7.
Cut each scallop in half horizontally. Cut the bacon into 1-inch sections.
8.
To assemble, place a piece of bacon, a sliver of onion, and a leaf or two of spinach on top of half a scallop, placing the other half scallop on top of that.
9.
Secure each stack with a toothpick, and finish with a small dollop of the shallot sauce.
Click Back to Table of Content
Chicken Strips with Blue Cheese
Chicken: 1/2 cup low-fat buttermilk 1/2 teaspoon hot sauce 1/2 cup all-purpose flour 1/2 teaspoon paprika 1/2 teaspoon ground red pepper 1/2 teaspoon freshly ground black pepper 1/4 teaspoon salt 1 pound chicken breast tenders 1 tablespoon canola oil Dressing: 1/2 cup fat-free mayonnaise 1/4 cup (1 ounce) crumbled blue cheese 1 tablespoon red wine vinegar 1 teaspoon bottled minced garlic 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper
1.
To prepare chicken, combine buttermilk and hot sauce in a shallow dish. Lightly spoon flour into a dry measuring cup; level with a knife.
2.
Combine flour and next 4 ingredients (through salt) in a shallow dish. Dip chicken in buttermilk mixture, and dredge chicken in flour mixture.
3.
Heat oil in a large nonstick skillet over medium-high heat. Add chicken; cook 4 minutes on each side or until done. Remove from pan. Set aside, and keep warm.
4.
While chicken cooks, prepare the dressing. Combine fat-free mayonnaise and next 5 ingredients (through black pepper) in a small bowl. Serve with chicken strips. Click Back to Table of Content
Date Energy Balls (http://detoxinista.com/2013/09/date-energy-balls-vegan-paleo/)
2 cups walnuts, or other nut/seed of choice 1 cup shredded unsweetened coconut 2 cups soft Medjool dates, pitted 2 tablespoons coconut oil 1 teaspoon sea salt 1 teaspoon vanilla extract
1.
In a large food processor fitted with an “S” blade, process the walnuts and coconut until crumbly.
2.
Add in the dates, coconut oil, vanilla and sea salt and process again until a sticky, uniform batter is formed.
3.
Scoop the dough by heaping tablespoons, then roll between your hands to form balls.
4.
Arrange them on a baking sheet lined with parchment paper, then place in the freezer to set for at least an hour before serving.
5.
Store the balls in a sealed container in the fridge for up to a week, or in the freezer for an even longer shelf life. (I prefer them frozen, myself!) For a gourmet-looking truffle, you could also roll them in shredded coconut or cocoa powder before chilling!
Coconut Chocolate Balls
7 oz (200 grams) dried unsweetened coconut (finely shredded) 1 can (14 oz / 396 grams) of sweetened condensed milk 6 oz (180 grams) dark chocolate For rolling: dried unsweetened coconut, chocolate vermicelli, chopped nuts, etc .
Making the Cookie Mixture: 1.
In a large bowl, mix the dried unsweetened coconut finely shredded) with the sweetened condensed milk. If coconut is coarse, then use a food processor to shred it into a fine texture.
2.
Add the melted chocolate to the mixture. Mix using a spatula and when it becomes hard, use your hands to mix. Make sure that all the ingredients are well incorporated. If the mixture is too sticky add a little bit more coconut.
3.
Cover the bowl with a plastic wrap and place in the fridge for 30 minutes, so that the mixture hardens before you start rolling it into balls.
Rolling the Cookies: 1. 2. 3.
Roll the coconut mixture into small balls the size of a walnut. Roll each ball in the coating for your choice: coconut, chopped nuts, chocolate vermicelli, etc. Place each ball in a small paper cup. Cool the balls in the fridge before serving.
Click Back to Table of Content
Peanut Butter-Chocolate Revel Bars
Nonstick cooking spray cup butter, softened 1 1/2 cups packed brown sugar 1 teaspoon baking soda 1/2 teaspoon salt eggs cups creamy peanut butter 2 teaspoons vanilla cups all-purpose flour 1 1/2 cups semisweet chocolate pieces 1 -14 ounce can sweetened condensed milk 2 tablespoons creamy peanut butter or butter 2 teaspoons vanilla 1/2 cup chopped salted peanuts (optional)
1. Preheat oven to 350 degrees F. Line a 13x9x2-inch baking pan with heavy foil, extending the foil over edges of pan. Coat foil with cooking spray; set pan aside. 2. In an extra-large bowl beat butter with an electric mixer on medium to high speed for 30 seconds. Add brown sugar, baking soda, and salt. Beat until combined, scraping sides of bowl occasionally. Beat in eggs, the 2 cups peanut butter, and the 2 teaspoons vanilla until combined. Beat in as much of the flour as you can with the mixer. Using a wooden spoon, stir in any remaining flour. Set dough aside. 3. For filling, in a medium saucepan combine chocolate pieces, sweetened condensed milk, and the 2 tablespoons peanut butter. Cook over low heat until chocolate is melted, stirring occasionally. Remove from heat. Stir in the 2 teaspoons vanilla. 4. Remove 2 cups of the dough; set aside. Press the remaining dough evenly onto the bottom of the prepared baking pan. Spread filling evenly over dough in pan. Drop spoonful of the remaining dough over filling. 5. Bake for 30 to 35 minutes or until top is light brown. If desired, sprinkle with peanuts. Cool in pan on a wire rack. Using the edges of the foil, lift uncut bars out of pan. Cut into bars. Click Back to Table of Content
Soft and Chewy Granola Bars Recipe
2 1/2 cups (230 grams) old fashioned rolled oats 1/2 cup (80 grams) whole almonds, coarsely chopped 1/3 cup (113 grams) honey 1/4 cup (56 grams) unsalted butter, cut into pieces 1/4 cup (50 grams) packed light brown sugar 1/2 teaspoon vanilla extract 1/4 teaspoon kosher salt 1/2 cup (60 grams) dried cranberries, coarsely chopped 1/4 cup plus 2 tablespoons (67 grams) mini chocolate chips
______________________________________________________________________________________________________ 1.
Prepare Oven - Heat oven to 350 deg. F
2.
Prepare Pan - Line bottom and sides of a 8-inch or 9-inch square pan with aluminum foil. Then lightly oil or spray with cooking spray. Toast Oats and Nuts: Add oats and almonds to a small baking sheet then bake 5 minutes, stir and bake another 3 to 5 minutes until lightly toasted. Transfer to a large bowl.
3.
4.
Granola Bars: Combine butter, honey, brown sugar, vanilla extract and the salt in a small saucepan over medium heat. Cook, stirring occasionally until butter melts and the sugar completely dissolves. Pour butter mixture in to bowl with toasted oats and almonds. Mix well. Let cool about 5 minutes then add cranberries and a 1/4 cup of the mini chocolate chips. Stir to combine. (The chocolate chips will most likely melt a little. This is fine, they turn into glue and help to hold the bars together).
5.
Transfer oat mixture to lined pan then use a rubber spatula or damp finger tips to firmly press the mixture into the pan. (Press hard here, this way the bars will stay together once cooled and cut -- We press for about one minute to be extra safe).
6.
Scatter remaining 2 tablespoons of chocolate chips over pressed granola mixture then use a rubber spatula to gently press them into the top. Cover then refrigerate at least 2 hours.
7.
Remove block of granola mixture from pan then peel away aluminum foil. Cut into 12 bars.
Notes: Store bars in an airtight container for up to one week. For the softest bars, keep at room temperature. For slightly harder bars, store in the fridge.
Click Back to Table of Content
No-Bake Oatmeal Peanut Butter Chocolate Chip Bars {
b
3 cups old-fashioned oats 2 cups semisweet chocolate chips, divided 1 cup creamy peanut butter 1 teaspoon vanilla extract 2 cups granulated sugar ½ cup milk ½ cup unsalted butter ½ teaspoon salt
_______________________________________________________________________ 1.
Line an 8-inch or 9-inch square baking dish with parchment paper and set aside. (You can use a 9x13-inch if you want thinner bars.)
2.
In a large mixing bowl, stir together the oatmeal, 1 cup of the chocolate chips, the peanut butter and vanilla extract; set aside.
3.
In a small saucepan, combine the sugar, milk, butter and salt over medium heat. Bring to a full boil (there should be bubbles covering the entire surface) and boil for 2 minutes.
4.
5.
Immediately pour the hot mixture (carefully!) over the oatmeal mixture and quickly stir to combine, ensuring that all of the oatmeal mixture has been moistened. Turn the mixture into the parchment-lined pan and use the back of a spoon to press it evenly into the pan. Sprinkle the remaining 1c. of chocolate chips over top and gently press them into the top of the mixture.
6.
Allow the bars to sit at room temperature to set up, which takes about 30 minutes.
7.
Use the edges of the parchment paper to lift the bars out of the pan and cut into squares. Store in an airtight container at room temperature for up to 1 week.
----------------------------------------------------------Note: Like any no-bake cookie, the final texture of these really depends on how long you boil the sugar mixture. If it doesn't boil long enough, the cookie mixture will be too soft; if you boil too long, they could turn out dry and crumbly. Set a timer just to be sure.
Click Back to Table of Content
L
Zucchini & Squash Parmesan Crisps http://www.foodnetwork.com/recipes/ellie-krieger/zucchini-parmesan-crisps-recipe.html
Cooking spray 2 medium zucchini (about 1 pound total) or Squash 1 tablespoon olive oil 1/4 cup freshly grated Parmesan (3/4-ounce) 1/4 cup plain dry bread crumbs 1/8 teaspoon salt Freshly ground black pepper
1. Preheat the oven to 450 degrees F. Coat a baking sheet with cooking spray. 2. Slice the zucchini into 1/4-inch thick rounds. In a medium bowl, toss the zucchini with the oil. In a small bowl, combine the Parmesan, bread crumbs, salt, and a few turns of pepper. 3. Dip each round into the Parmesan mixture, coating it evenly on both sides, pressing the coating on to stick, and place in a single layer on the prepared baking sheet. 4. Bake the zucchini rounds until browned and crisp, 25 to 30 minutes. Remove with spatula. Serve immediately. ________________________________________________________________________________________________
Spinach-Parmesan Dip
1 teaspoon olive oil 3 garlic cloves, chopped 1/4 teaspoon salt 1 (10-ounce) package fresh spinach 1/2 cup basil leaves, loosely packed 1/3 cup (about 3 ozs.) 1/3-less-fat cream cheese, softened 1/8 teaspoon black pepper 1/3 cup plain fat-free yogurt 1/4 cup (1 ounce) grated fresh Parmesan cheese
1.
Heat olive oil in a large skillet over medium-high heat. Add garlic; sauté 1 minute.
2.
Add salt and spinach; sauté 3 minutes or until the spinach wilts.
3.
Place spinach mixture in a colander, pressing until mixture is barely moist.
4.
Place spinach mixture, basil, cream cheese, and pepper in a food processor; process until smooth.
5.
Spoon spinach mixture into a medium bowl. Add yogurt and Parmesan; stir to combine. Chill.
Click Back to Table of Content
L
Banana-Oatmeal-Chocolate Chip Cookies Bacon Chorizo 1 cup oatWrapped flour 3/4 cupJalapeno old-fashioned rolled oats Lime Poppers
1. 2. 3. 4. 5. 6. 7.
1/2 teaspoon baking powder 1/3 teaspoon baking soda 1/2 teaspoon salt 1/2 cup raw sugar 1/3 cup canola oil 1/3 cup plain soy milk 1/2 teaspoon vanilla extract 1/2 ripe banana, cut into small pieces 1/4 cup chopped walnuts or other favorite nut 1/3 cup semisweet vegan chocolate chips (such as Tropical Source)Cheese Filling
Preheat oven to 350°. Combine first 6 ingredients (through sugar) in a bowl. Whisk together oil, soy milk, and vanilla in a separate bowl. Add wet mixture to dry ingredients; stir to combine. Fold in banana, walnuts, and chocolate chips. Line a baking sheet with parchment paper. Scoop dough onto pan with a small ice-cream scoop. Bake 25 minutes or until golden brown, turning baking sheet halfway through. Let cool on a wire rack. ___________________________________________________________________________________________
Strawberry Protein Bars
3 Large Stawberrys
3 Tbsp of coconut flower
¼ cup Grenade Hydra6 Strawberry Siege
¼ cup milk (reg. or almond)
1 Tbsp. of coconut oil
Topping:
4 squares (40g) Dark Chocolate
2 sliced in half, fresh strawberries
1.
Blend all ingredients together using a food processor or handheld blender.
2.
Shape the dough into bars.
3.
Melt four big squares of dark chocolate (40 g), dunk the bars in the chocolate, and place them on a tray lined with aluminum foil.
4.
Add half a strawberry on top of each bar. Stick them in the fridge for a couple of hours before you serve
Click Back to Table of Content
L
Low-Fat Chocolate-Banana Parfaits 1 pkg. (1.4 oz.) JELL-O Chocolate Flavor Sugar Free Fat Free Instant Pudding 2 cups cold fat-free milk 2 bananas, sliced 3/4 cup thawed COOL WHIP LITE Whipped Topping
1.
Beat pudding mix and milk with whisk 2 min.
2.
Spoon half the pudding evenly into 4 dessert glasses
3.
Cover with layers of bananas and half the COOL WHIP.
4.
Top with remaining pudding and COOL WHIP.
5.
Refrigerate 1 hour
____________________________________________________________________________________
Citrus Gratin w/Toasted Almonds
2 grapefruits 2 navel oranges 2 tangerines 1/4 teaspoon cinnamon 1/4 teaspoon finely grated lime zest 3/4 cup sliced almonds 2 tablespoons turbinado sugar 2 teaspoons vegetable oil Pinch of salt
1. Preheat the broiler. Set the oven rack 8 inches from the heat. 2. Using a sharp knife, peel the grapefruits, oranges and tangerines, removing all of the bitter white pith. 3. Working over a bowl, cut in between the membranes to release the sections into the bowl. Gently stir in the cinnamon and lime zest. 4. Spread the citrus sections in individual gratin dishes. 5. In a small bowl, toss the almonds with the turbinado sugar, oil and salt. Scatter the almonds over the fruit. 6. Broil for about 2 minutes, rotating the dishes until the almonds are deep golden brown. Serve at once. Click Back to Table of Content
Lemon Icebox Bars 2008, Ellie Krieger, All Rights Reserved
Crust: 14 whole-grain graham cracker squares (7 full sheets) 2 tablespoons melted unsalted butter 1 tablespoon dark brown sugar 1/4 teaspoon salt Cooking spray Filling: 1 (8-oz.) package 1/3 less-fat cream cheese, softened at room temp. 1 (14-oz.) can fat-free sweetened condensed milk 1/4 cup pasteurized egg product (such as egg beaters) 1 teaspoon finely grated lemon zest 1/2 cup fresh lemon juice 2 teaspoons powdered gelatin 3 tablespoons boiling water Make Crust: 1.
Place graham crackers in the bowl of a food processor and pulse until crumbs are formed.
2.
Add butter, brown sugar and salt and pulse to incorporate, until crumbs resemble wet sand.
3.
Coat an 8-inch square pan with cooking spray and pack crumbs firmly into the bottom of it.
4.
Refrigerate until ready to use.
Make the filling: 1.
In a large bowl, combine cream cheese, condensed milk and pasteurized egg product and beat on high with an electric mixer until smooth and creamy, about 2 minutes.
2.
Add lemon zest and juice and beat until fully incorporated, another 30 seconds.
3.
In a small bowl, combine the gelatin and boiling water and whisk until gelatin is entirely dissolved; let cool 2 to 3 minutes.
4.
Stir the gelatin into the cream cheese-lemon mixture until well incorporated. Pour the filling over the crust.
5.
Refrigerate for 8 hours or overnight, until filling is firm.
6.
Slice into 2-inch squares using a chilled knife coated with cooking spray. Click Back to Table of Content
Paleo Carrot Cake Cookies Cookies Recipe Lemon Meringue Cupcake
For the Cookies: 2 cups almond meal
1/2 cup unsweetened shredded coconut
1 teaspoon cinnamon
1/2 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon kosher salt
1 egg
1/4 cup melted coconut oil
1/4 cup pure maple syrup
1 teaspoon pure vanilla extract
3/4 cup shredded carrots, squeezed of excess water
For the "Cream Cheese" Frosting:
1/2 cup raw unsalted cashews, soaked in water for 1 hour
2 tablespoons coconut butter
1 1/2 tablespoons pure maple syrup
1 tablespoon melted coconut oil
1 tablespoon lemon juice
1 teaspoon pure vanilla extract
1.
Preheat oven to 350°F and line a baking sheet with a parchment paper.
2.
Combine the almond meal, coconut, cinnamon, baking powder, baking soda and salt in a large bowl.
3.
Whisk together the egg, coconut oil, maple syrup and vanilla in a small bowl.
4.
Add the wet ingredients to the dry and stir until just incorporated.
5.
Fold in the carrots until combined.
6.
Spoon about 3 tablespoons of the batter onto the baking sheet into a cookie/disc shape.
7.
Bake for 12 minutes, remove and let cool 1 minute (cookies will be soft upon removing from oven but will firm up as they cool) on the baking sheet before transferring to a cooling rack.
8.
As the cookies cool, prepare the “cream cheese” frosting by draining the cashews and placing them in a food processor with the other frosting ingredients.
9.
Spread the frosting on the tops of each cookie once cooled.
10.
Store cookies in the refrigerator in an airtight container Click Back to Table of Content
L
Paleo Dark Chocolate Nut Clusters
1 cup plus 3 tablespoons melted dark chocolate
Dried Cherries (optional)
1½ cups whole almonds
Handful of coconut shavings
1.
Line a baking sheet with parchment paper.
2.
Start melting dark chocolate pieces in a pan on low heat; it won't take long to melt. (If you want a sweet cherry taste, throw a handful into the pot once chocolate has melted.)
3.
Place a teaspoon of melted chocolate on parchment paper; top with a small handful of almonds.
4.
Drizzle almonds with one tablespoon melted chocolate.
5.
Repeat process with remaining almonds and chocolate until your pan is full.
6.
Sprinkle coconut shavings over each tiny delight.
___________________________________________________________________________________________
Slimmed-Down Brownies
3/4 cup all-purpose flour 1/2 cup unsweetened cocoa 1/4 teaspoon salt 1/2 teaspoon baking powder 4 tablespoons unsalted butter, at room temperature 2/3 cup sugar 1 large egg 2 egg whites 1 teaspoon vanilla extract 2 tablespoons espresso 1/2 cup nonfat Greek yogurt 1/4 cup semisweet chocolate chips 1/4 cup chopped walnuts (optional)
1.
Preheat oven to 350ºF.
2.
Line an 8-inch square baking pan with aluminum foil; spray foil lightly with cooking spray.
3.
In a medium bowl, whisk together flour, cocoa, salt, and baking powder. Set aside.
4.
With an electric mixer, cream butter and sugar at medium speed for 2 to 3 minutes, or until combined. Add egg, egg whites, vanilla, and coffee. Continue beating until incorporated.
5.
Scrape down sides of the bowl, and reduce mixer speed to low.
6.
Slowly add flour mixture to the bowl, followed by yogurt, and mix gently until combined. The batter will be thick.
7.
Stir in chocolate and walnuts if using.
8.
With a spatula, spread mixture evenly in pan and bake for 20 to 25 minutes, or until a toothpick inserted in center of pan comes out dry.
9.
Cool on a wire rack before removing from pan and slicing into 16 squares. Click Back to Table of Content
Lemon Meringue Cupcake
1.
1 box lemon cake mix Water, vegetable oil & whole eggs as per cake mix box 1 jar (10 -12oz) lemon curd 1 cup sugar 1/4 cup water 1/8 teaspoon salt 3 egg whites 1/4 teaspoon cream of tartar 1/2 teaspoon vanilla
Pre-heat oven to 350° F. Place baking cup in each of 24 regular-size muffin cups. Mix cake mix as directed on box. Follow baking instructions for cupcakes. Allow cupcakes to cool in pan for 10 minutes. Remove cupcakes from pan & place on cooling racks. Allow to cool completely.
2. Increase oven temperature to 450° F. With end of spoon, make deep indentations in center of each cupcake top, about ¾-inch wide, down into middle of cupcake. Spoon lemon curd into resealable food storage plastic bag. Seal bag. Cut 3/8-inch tip off of one corner of bag. Insert tip of bag into indentation of each cupcake. Squeeze curd to fill opening to top.
3.
In 1 quart saucepan, mix sugar, water, salt. Cook over medium heat, stirring until sugar dissolves. Heat to boiling. Boil for 8 minutes. Do not stir while boiling. Check that the mixture is heated to 238°F (on candy thermometer).Remove from heat.
4.
In medium bowl, beat egg whites & cream of tartar with electric mixer on high speed until soft peaks form. Pour hot sugar mixture in thin stream over egg whites, beating until stiff peaks form. Beat vanilla into the mixture Spoon meringue into decorating bag fitted w/open #6 tip. Pipe merengue into cupcakes. Place cupcakes on cookie sheet. Bake 2 – 4 minutes or until meringue is lightly browned.
Click Back to Table of Content
Creamy Banana Ice Cream with Just One Ingredient! http://www.thekitchn.com/stepbystep-instructions-for-on-97170
Bananas Optional: add a scoop of peanut butter , nutella or other flavoring.
+ 1. 2. 3. 4. 5.
=
Peel your bananas first. Cut them into small pieces. Freeze for just 1-2 hours on a plate. Blend, blend, blend - scraping down the bowl when they stick. Enjoy the magic moment when they turn into ice cream!
_________________________________________________________________________________
Strawberry Banana Cream http://www.fitsugar.com/Low-Calorie-Strawberry-Banana-Yogurt-Dessert-23901070
8 strawberries 2 oz. vanilla Greek yogurt 1/2 small banana 1 tablespoon sliced almonds
1.
Mash the banana in a bowl with a fork. Mix in the yogurt.
2.
Using a knife, carve out the middle of each strawberry.
3.
Fill the center of each strawberry with the banana-yogurt mixture and top with sliced almonds.
Click Back to Table of Content
S A L A D S By: Katie Loeb
Click Back to Table of Content
All Purpose Salad (add grill meat, chicken or seafood)
Lemon vinagrette:
1 teaspoon of Dijon Mustard
1 ½ teaspoons lemon zest
2 tablespoons plus 1 ½ teaspoons fresh lemon juice
Salt and black pepper to taste
6 tablespoons of Extra Virgin Olive Oil (EVOO) Salad:
1 cup baby spinach
1 cup baby arugula
1 cup mixed baby lettuces (bibb, red oak, romaine, radicchio, frisse’)
1.
Mix first four ingredients (Lemon vinagrette) in a bottle or jar and shake until mixed.
2.
Add in small amounts EVOO, shaking each time until well blended.
3.
You can refrigerate now until time to use or keep at room temp if using immediately
4.
Wash and dry salad greens place in large salad bowl.
5.
Slowly drizzle shaken vinaigrette on greens and toss. Careful, a little goes along way.
Click Back to Table of Content
Arugula Salad with Roasted Sweet Potatoes & Beets
Roasted Sweet Potatoes:
Salad:
sweet potatoes
arugula
onions
prepared beets (we use Trader Joe's)
olive oil
olive oil
sprinkle of oregano (about 1/4 tsp)
white balsamic
salt and pepper to taste
dash of dijon mustard (we love Maille!)
walnuts or pistachios (I love sugared nuts!)
feta or goat cheese
dried cranberries
1. Preheat oven to 400ºF. 2. Chop sweet potatoes and onions into a small chop and place on a baking sheet. Drizzle with olive oil and then sprinkle with dried oregano. Salt and pepper to taste, then toss the vegetables to coat. 3. Place baking sheet into the oven and roast for about 15 minutes. 4. Stir at about the 10 minutes point and adjust time (baking times may be different due to the size of the potato pieces). Remove from the oven when vegetables are soft and slightly browned. Cool. 5. To prepare the salad, place the arugula into a bowl. Mix together a vinaigrette of oil and vinegar (I do about 1 Tbsp. olive oil to about 2 Tbsp. of vinegar with a dash of Dijon to brighten the flavors... but use any recipe you like). 6. Add the cooled roasted vegetables over the arugula and add some prepared chopped beets. Dress with desired amount of dressing and toss. Place on plates and top with nuts and cheese.
Click Back to Table of Content
Arugula Salad with Chicken & Apricots
2 (6-ounce) skinless, boneless chicken breast halves 1 tablespoon minced fresh parsley 2 teaspoons minced fresh tarragon 1/2 teaspoon salt, divided 1/4 teaspoon freshly ground black pepper Cooking spray 3 tablespoons olive oil 4 teaspoons white wine vinegar Dash of freshly ground black pepper 4 cups baby arugula 4 cups gourmet salad greens 3 apricots (about 8 ounces), pitted and thinly sliced 1/3 cup thinly vertically sliced red onion
1.
Prepare grill to medium-high heat.
2.
Place chicken between 2 sheets of heavy-duty plastic wrap; pound each piece to 1/2-inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken with parsley, tarragon, 1/4 teaspoon salt, and 1/4 teaspoon pepper.
3.
Place chicken on grill rack coated with cooking spray; grill 4 minutes on each side or until done. Transfer to a plate; cool to room temperature.
4.
Combine oil, vinegar, remaining 1/4 teaspoon salt, and dash of pepper in a small bowl, stirring with a whisk.
5.
Combine arugula, greens, apricots, and onion in a large bowl. Pour vinaigrette over arugula mixture; toss well to coat.
6.
Place about 2 cups arugula mixture on each of 4 plates. Cut chicken breast halves crosswise into thin slices; top each serving evenly with chicken. Serve immediately. Click Back to Table of Content
L
Italian Chicken Salad
marinate in Italian dressing, cook boneless skinless chicken breast halves, cube mixed salad greens chopped tomatoes finely chopped green peppers cucumber slices
Combine at whatever ratio looks good.
___________________________________________________________________________________________
Black Cherry Chicken Salad
1 bunch fresh baby spinach, rinsed and dried (10 oz)
½ cup dried sour cherries
4 ounces crumbled goat cheese
1/3 cup Sliced almonds
2 tablespoons olive oil
2 tablespoons balsamic vinegar
Salt and pepper to taste
1.
Mix olive oil, vinegar and blend
2.
Combine spinach, cherries, almonds, and goat cheese. Toss with dressing mixture.
_____________________________________________________________________________________________________
Avocado & Chicken Caprese Salad
Romaine lettuce
Cherry tomatoes, halved
Avocado, chopped
Fresh mozzarella, chopped
Chicken breasts, chopped (garlic salt & pepper-seasoned, sauted chicken breasts)
Fresh torn basil
1. Top plates of lettuce with tomatoes, avocado, fresh mozzarella cheese, chicken, and basil. 2. Drizzle balsamic reduction on top then serve
Click Back to Table of Content
L
Black Bean Salad Dressing: Lemon Brown Sugar Chicken
1 small clove garlic Pinch salt, plus 2 teaspoons Juice 1 1/2 limes (about 3 tablespoons) 2 teaspoons kosher salt 1/4 teaspoon chili powder 1/4 cup extra-virgin olive oil
Shrimp Coconut Curry
Salad: 1 cup fresh corn kernels (from about 2 ears) 1 orange bell pepper, diced 1/2 small red onion, finely chopped (about 1/4 cup) 1 tablespoon extra-virgin olive oil 1 (15-ounce) can black beans, drained and rinsed Kosher salt Freshly ground black pepper 1 cup cherry tomatoes, halved 1 small hass avocado, halved, seeded and diced 1/4 cup chopped fresh cilantro, leaves and stems Combine at whatever ratio looks good.
____________________________________________
Black Bean & Corn Salad 2 tablespoons olive oil 1 lb. boneless, skinless chicken breasts, pounded thin juice of two large lemons 1 tablespoon lemon zest ½ cup flour 1 teaspoon paprika 1 teaspoon sea salt 2 tablespoons brown sugar
1. 2.
3.
4.
5.
Preheat oven to 350F. Heat the olive oil over medium-high heat in a large skillet. Combine the flour, paprika and sea salt in a shallow pan. Drop each chicken breast in the mixture and toss to coat completely. Drop each chicken breast in the hot oil and brown on both sides (should take only about four minutes). Remove chicken breasts and keep warm on a plate. Pour the lemon juice in the pan and stir to deglaze. Put chicken breasts in a baking dish and pour juice on top. Sprinkle with brown sugar and lemon zest. Bake for about 20-25 minutes, or until cooked through.
Click Back to Table of Content
L
Tuna and Pasta Salad
1. 2. 3. 4.
2 ounces dried medium sizes pasta (3/4 cup) 1 can (3 oz.) chunk white tuna, drained 2 Tbsp. sliced green onion 3 Tbsp. reduced-fat Caesar vinaigrette salad dressing (divided) 1 Tbsp. halved kalamata olives or black olives 1 marinated artichoke heart, drained and chopped 1/2 cup chopped tomato 1 teaspoon finely shredded Parmesan cheese
Cook pasta according to package directions. Drain. Rinse with cold water. Drain well. In medium bowl toss together pasta, tuna, onion, 2 Tbsp. of the salad dressing, olives and artichoke heart. Toss until combined. Cover and refrigerate for 2 to 24 hours. Drizzle with the remaining 1 tablespoon salad dressing. Add tomato. Toss until combined. Transfer to serving bowl. Sprinkle with Parmesan cheese. Serve immediately.
_____________________________________________________________________________________________
Spinach Salad
spinach leaves balsamic vinegar feta cheese dried cranberries almond slices avocado
Combine at whatever ratio looks good. ____________________________________________________________________________________________
Cannellini Bean Salad
2 cans of Cannellini Beans (drained) 1 Large Tomato- chopped ½ (or however much you want) Onion- chopped Wine Vinegar to taste Salt & Pepper to taste EVOO (maybe a tablespoon)
Combine at whatever ratio looks good. Click Back to Table of Content
L
Grilled Caesar Salad
Karen Inman 1 package romaine hearts
Fat free or light Caesar dressing Fresh ground black pepper Shredded or shaved parmesan cheese Olive oil
Ingredients:
1 package romaine hearts 1. 2. 3.
Fat free or light Caesar dressing
Heat grill or grill pan on high. Rinse romaine hearts and shake to dry a little; cut in half lengthwise. Sprinkle cut sides with olive oil. Place cut side down on grill or grill pan. Flip after 1-2 minutes. Grill for another 1-2 minutes. Remove from grill. Drizzle with your favorite light or fat free Caesar dressing. Top with a small amount of parmesan cheese (use the real stuff- shredded or shaved. Not the grated kind! Also – a little goes a long way) and fresh ground black pepper.
Fresh ground black pepper
Shredded or shaved parmesan cheese
4. 5.
Olive oil
______________________________________________________________________________________________________
Waldorf Salad
Directions:
Heat grill or grill pan on high.
1. ½ cup chopped, slightly toasted walnuts ½ cup celery, thinly sliced ½ cup red seedless grapes, sliced (or ¼ cup of raisins) 1 sweet apple, cored and chopped 3 Tbsp. mayonnaise 1 Tbsp. fresh lemon juice Salt Pepper Lettuce
Rinse romaine hearts and shake to dry a little; cut in half lengthwise.
rinkle cut sides with olive oil. Place cut side down on grill or ll pan. Flip after 1-2 minutes. Grill for another 1-2 minutes. 1. In a medium sized bowl, whisk together the mayonnaise (or yogurt) and the lemon juice. Remove from grill. 2. Add ½ teaspoon salt, ¼ teaspoon fresh ground pepper. 3.
Mix in the apple, celery, grapes, and walnuts.
4. Serve on a bed of fresh lettuce. Drizzle with your favorite light or fat free Caesar dressing.
p with a_____________________________________________________________________________________________________ small amount of parmesan cheese (use the real stuffdded or shaved. Not the grated kind! Also –And a little goesSalad a long Orange Avocado way) and fresh ground black pepper. 8 cups mixed salad greens
1 cup(s) orange segments
.25 cup(s) slivered red onion .5 cup(s) Cilantro-Lime Vinaigrette
Brown Sugar Chicken 1 avocado, diced Shrimp Coconut Curry
Toss ingredients together and add vinaigrette and other additional seasonings of your choice.
Click Back to Table of Content
Chicken Fiesta Salad
Salad: 2 6-inch whole-wheat pitas ,split 3 tablespoons extra-virgin olive oil, divided 1 1/4 teaspoons ground sumac (see Note), divided 1/4 cup lemon juice 1/2 teaspoon salt 1/4 teaspoon freshly ground pepper 1 large head romaine lettuce, coarsely chopped 2 large tomatoes, diced 2 small salad cucumbers, or 1 large cucumber, seeded and diced (peeled if desired) 1/2 cup thinly sliced red onion 1/3 cup thinly sliced fresh mint Chicken: 1 1/2 pounds boneless, skinless chicken breasts, trimmed 1 1/2 teaspoons extra-virgin olive oil 1/4 teaspoon salt 1/8 teaspoon freshly ground pepper 1.
To prepare salad: Preheat oven to 350°F. Place pita halves rough-side up on a large baking sheet. Brush with one (1) tablespoon oil and sprinkle with 1 teaspoon sumac. Bake until golden and crisp, about 15 minutes. When cool, break into bite-size pieces.
2.
Whisk lemon juice, salt, pepper and the remaining 2 tablespoons oil and 1/4 teaspoon sumac in a large bowl. Add lettuce, tomatoes, cucumber, onion, mint and the pita pieces; toss to coat. Let stand for 15 minutes.
3.
To prepare chicken: Meanwhile, preheat grill to medium-high. Rub the chicken with oil and season with salt and pepper. Grill until no longer pink inside, 3 to 4 minutes per side. (Alternatively, broil chicken 4 to 6 inches from the heat source for about 6 minutes per side.) Slice the chicken thinly and serve on top of the salad. Tips & Notes: The tart berries of the sumac bush add another element to many Middle Eastern dishes. Find them whole or ground in Middle Eastern markets or online at kalustyans.com or lebaneseproducts.com.
Click Back to Table of Content
L
Creamy Potato Salad
1 large egg 3/4 pound fingerling potatoes 2 tablespoons light mayonnaise 1 tablespoon plain nonfat Greek yogurt 1 1/2 teaspoons prepared mustard 1/3 cup pre-chopped celery 3 tablespoons pre-chopped red onion 1/4 teaspoon kosher salt 1/4 teaspoon freshly ground black pepper
1.
Place a saucepan filled two-thirds with water over high heat; add egg, and cover. Cut potatoes into 1-inch pieces. Add potatoes to pan; cover and bring to a boil. Reduce heat to medium-high; cook 5 minutes or until tender. Drain. Combine remaining ingredients in a medium bowl; add potatoes. Peel and coarsely chop egg; add to potatoes.
2.
3.
___________________________________________________________________________________________
Potato Egg Salad
Salad: 3 lbs. potatoes, cooked until just tender, cubed, cooled 5 - 6 hard cooked eggs, cooled, coarsely chopped 1/4 - 1/2 cup chopped red onion 1/4 - 1/2 cup chopped celery, optional -thinly sliced tomatoes and cucumber, for garnish Dressing: 3/4 cup mayo (a little more or less, as desired) 1 -2 tablespoons prepared mustard salt and pepper to taste 1. 2. 3.
Combine potatoes, egg, onions, and celery. Stir in mayonnaise, mustard, and salt and pepper to taste (a little at a time, for the flavor and consistency you like.) Top with thinly sliced tomatoes and cucumber. Click Back to Table of Content
L
Jeff’s Avocado & Tuna Salad
1 Avocado – peeled, pitted and cubed
½ lb. fresh Sashimi grade tuna steak – cubed ½ inch pieces
½ cup Ginger dressing
¼ cup alfalfa sprouts
1 Tbsp sesame seeds
1.
Mix the cubed avocado, tuna and ginger dressing in a small bowl.
2.
Sprinkle the sesame seeds on top, and cover with the alfalfa sprouts.
3.
Serve chilled…best right out of the refrigerator.
_________________________________________________________________________________________
Fruit Salad
1 pint fresh strawberries, sliced
1 pound seedless green grapes, halved
3 bananas, peeled and sliced
1 (8 ounce) container strawberry yogurt
In a large bowl, toss together strawberries, grapes, bananas, and strawberry yogurt. Serve immediately.
Click Back to Table of Content
GREEK SALADS OPTION 1
3 vine ripe tomatoes, cut into chunks 1 red onion, thinly sliced 1/2 European seedless cucumber, cut into bite-size chunks 1 small red bell pepper index.html), seeded and chunked 1 small green bell pepper index.html), seeded and chunked 1 cubanelle pepper, seeded and chunked
1. 2. 3. 4. 5. 6.
1 cup Kalamata black olives Several sprigs fresh flat-leaf parsley 2 (1/4 pound) slices imported Greek feta 1/4 cup (a couple of glugs) extra-virgin olive oil 3 tablespoons (3 splashes) red wine vinegar 1 teaspoon dried oregano, crushed in palm of your hand Coarse salt and black pepper Pita breads
Combine vegetables, olives, and parsley in a large bowl. Rest sliced feta on the top of salad. Combine oil, vinegar, and oregano in a small plastic container with a lid. Shake vigorously to combine oil and vinegar and pour over salad and cheese. Season with salt and pepper and let the salad marinate until ready to serve. Serve salad with pita bread blistered and warmed on a hot griddle or grill pan.
OPTION 2
½ cup olive oil ½ cup wine vinegar 1 ½ teaspoon garlic powder 1 ½ teaspoon dried basil 1 ½ teaspoon dried oregano ¾ teaspoon ground black pepper 3 cups sliced mushrooms 15 cherry tomatoes, halved cup sliced red bell peppers ¾ cup crumbled feta cheese ¾ cup sliced salami ½ cup olives Just mix everything until evenly coated, and serve 2 hours later to improve the flavors.
Click Back to Table of Content
L
Kale Salad http://ediblegivens.blogspot.com/2011/03/kale-salad.html, inspired by 131 Main
4 cups thinly sliced kale leaves (maybe about 1/2 bunch or 1/4 lb)
1/4 cup extra virgin olive oil
Juice and zest of 1 lemon
1/4-1/2 cup parmesan (or parmigiano reggiano) cheese, grated
1/4 cup plain bread crumbs
1 garlic clove, minced, pressed, or grated ( 1/4 tsp garlic powder)
Pinch red pepper flakes
1.
In a bowl large enough to hold the kale and do some tossing, add the kale.
2.
In a smaller bowl, combine the olive oil and lemon juice.
3.
Pour about half the lemon juice/olive oil mixture over the kale and toss.
4.
Add in the cheese, bread crumbs, garlic, and red pepper, if using, and toss to combine.
5.
Taste and adjust seasonings/flavors to your liking.
6.
Serve immediately or place in refrigerator until needed.
___________________________________________________________________________________________
Quick and Simple Stir-fried Kale and Bacon
1 bunch of lancinato kale, leaves removed and thinly chopped
3 slices of bacon, cut in 1/4” strips
Splash of Banyuls vinegar (original recipe uses a squeeze of lemon)
Kosher salt
Freshly ground black pepper
*************************************************************************************** 1.
Wash and chop the kale leaves.
2.
Sautee the bacon bits in a large cast iron skillet over medium heat. Once they are crisp, add the kale leaves with a dash of salt and pepper.
3.
Stir the kale and bacon for a couple of minutes and then splash on some vinegar.
Click Back to Table of Content
Laccinato Kale Salad with Butternut Squash http://www.marthastewart.com/870064/lacinato-kale-salad-roasted-squash
1 lb. peeled and seeded butternut squash, cut into 1/2-inch cubes (about 4 cups) 3 tablespoons extra-virgin olive oil Sea salt Freshly ground black pepper 4 large shallots, thinly sliced (1-1/2 cups) 1/4 cup fresh lemon juice 3 tablespoons flaxseed oil 1-1/2 bunches Lacinato kale, washed and patted dry 4 oz. aged goat cheese, shaved or crumbled 1/3 cup toasted hazelnuts (1-1/2 oz.), roughly chopped
1. Preheat oven to 350 degrees. Place squash on a parchment-lined baking sheet. Drizzle with 1 1/2 tablespoons olive oil, and sprinkle with a pinch of sea salt and pepper; toss well. Roast until golden brown, tossing halfway through, about 45 minutes. 2. Meanwhile, place shallots on a parchment-lined baking sheet, and drizzle with remaining 1 1/2 tablespoons olive oil, and sprinkle with a pinch of salt and pepper. Roast until brown, tossing halfway through, about 30 minutes. 3. In a large salad bowl, combine lemon juice, flaxseed oil, 1/2 teaspoon salt, and a pinch of pepper. Cut 2 inches off bottom of kale, and slice leaves crosswise into 3/4-inch ribbons (you should have 12 cups loosely packed kale); add to salad bowl. Toss kale with dressing, squeezing until leaves are soft. Let stand for at least 30 minutes. 4. Add vegetables, cheese, and nuts to kale. Toss well to combine.
Click Back to Table of Content
L
Lemon Orzo Primavera http://allrecipes.com/recipe/lemon-orzo-primavera/detail.aspx http://ediblegivens.blogspot.com/2011/03/kale-salad.html, inspired by 131 Main
1 tablespoon olive oil
1 cup uncooked orzo pasta
1 clove garlic, crushed
1 medium zucchini, shredded or chopped into bite-size chunks
1 medium carrot, shredded or chopped into bite-size chunks
1 (14 ounce) can vegetable broth, may need more
1 lemon, zested and juiced
1 tablespoon chopped fresh thyme (optional)
1/4 cup grated Parmesan cheese
1.
Heat the oil in a pot over medium heat. Stir in orzo, and cook 2-4 minutes, until golden.
2.
Add vegetable broth and cook 7-10 minutes, covered, until liquid is partially absorbed (bring to boil, then simmer).
3.
Stir in garlic, zucchini, carrot, and lemon zest, and cook 7 more minutes (bring to a boil, then simmer), or until liquid has been absorbed and orzo is tender. You may need to add a bit more broth if too much got absorbed in the first part). Squeeze the lemon juice in with a few minutes left.
4.
Season with thyme and top with Parmesan to serve.
___________________________________________________________________________________________
Orzo Salad
4 cups chicken broth 1 1/2 cups orzo 1 (15-ounce) can garbanzo beans, drained and rinsed 1 1/2 cups red & yellow teardrop tomatoes or grape tomatoes, halved 3/4 cup finely chopped red onion 1/2 cup chopped fresh basil leaves 1/4 cup chopped fresh mint leaves About 3/4 cup Red Wine Vinaigrette, recipe follows Salt and freshly ground black pepper Red Wine Vinaigrette: 1/2 cup red wine vinegar 1/4 cup fresh lemon juice 2 teaspoons honey 2 teaspoons salt 3/4 teaspoon freshly ground black pepper 1 cup extra-virgin olive oil
1. 2.
Top plates of lettuce with tomatoes, avocado, fresh mozzarella cheese, chicken, and basil. Drizzle balsamic reduction on top then serve Click Back to Table of Content
L
Southwestern Salad w/ Black Beans 1/2 ripe avocado Lemon Brown Sugar Chicken
3/4 cup packed fresh cilantro
2 scallions, chopped
1 clove garlic, quartered
1 tablespoon lime juice
1/2 teaspoon sugar
1/2 teaspoon salt
3 cups mixed greens
1/2 cup black beans, canned (rinsed) or cooked
1/2 cup corn kernels, fresh or frozen (thawed)
1/2 cup grape tomatoes
Shrimp Coconut Curry 1/2 cup nonfat plain yogurt
1. 2.
Place avocado, cilantro, yogurt, scallions, garlic, lime juice, sugar and salt in a blender; blend until smooth. Place greens in an individual salad bowl; toss with 2 tablespoons of the dressing. (Refrigerate the remaining dressing.) Top the greens with black beans, corn and tomatoes
Spinach, Bacon & Apple Salad Salad:
5 slices bacon
¼ cup sliced almonds
8 cups spinach, rinsed, stemmed and torn into pieces
1 red delicious apple
Dressing:
1/4 cup vegetable oil
3 tbsp. red wine vinegar
1 teaspoon sugar
½ teaspoon prepared mustard
1.
Combine dressing ingredients in a lidded jar. Shake & refrigerate.
2.
In a skillet cook bacon until crisp. Drain on a paper towel and crumble
3.
In same skillet cook almonds in 1 tbsp of bacon grease; shake over high heat until almonds are browned.
4.
Combine spinach with bacon, almonds, apple & onion.
5.
Toss with dressing Click Back to Table of Content
SUMMER’S BEST GARDEN SALAD
3 tablespoons fresh lime juice 2 teaspoons honey 1/2 teaspoon Dijon mustard 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 2 teaspoons extra virgin olive oil 4 cups shredded romaine lettuce 1 cup yellow pear tomatoes, halved 1 cup chopped peeled cucumber 1/2 cup finely chopped orange bell pepper 1/2 cup thinly sliced radishes 2 tablespoons chopped fresh chives 1 small yellow squash, halved lengthwise and thinly sliced (1 cup) 1/2 cup chopped avocado
1.
Combine first 5 ingredients in a small bowl. Gradually add oil, stirring with a whisk.
2.
Combine lettuce and the next 6 ingredients (through squash) in a large bowl. Drizzle dressing over lettuce mixture, and toss gently to coat. Top with avocado.
Click Back to Table of Content
Watermelon, Grilled Peach and Blackberry Salad
For the honey-yogurt dressing:
1 cup vanilla yogurt, drained (see Note 1)
2 Tablespoons honey
1 Tablespoon fresh lemon juice
For the salad:
4 ripe peaches, halved and pitted
2 Tablespoons vegetable oil
8 wedges of ripe watermelon
1 pint of blackberries
¼ cup mint, chiffonade (see Note 2)
½ cup slivered toasted almonds (see Note 3)
1. Dressing: combine all the ingredients in a small bowl. May be refrigerated up to 2 days. Makes about 1 cup. 2. Preheat a gas or charcoal grill to medium high. 3. Brush the peaches on both sides with oil and grill cut-side down until golden brown and caramelized, 3 to 4 minutes. Turnover and grill 1 to 2 minutes more. 4. Arrange all the fruit on a large platter, drizzle with the Honey-Yogurt Dressing and sprinkle with the mint and the toasted almonds. Notes: To drain yogurt, place it in a cheesecloth-lined strainer over a bowl for 1 hour until thickened. Discard the liquid that in the bowl. To cut mint into chiffonade (fine ribbons) roll up leaves and cut into thin strips. To toast slivered almonds, place on a baking sheet in a preheated 350 degree Farenheit oven until golden, 7 to 8 minutes, don't burn.
Click Back to Table of Content
MEAT Beef, Chicken, Lamb, Pork & Turkey By: William Lewis Click Back to Table of Content
Beef Carnitas Empanada
Filling:
Cooking spray 2 cups vertically sliced onion 1 cup sliced green bell pepper 1 cup chopped seeded tomato 1/4 teaspoon crushed red pepper 1/4 teaspoon salt 3 cups Beef Carnitas Dough: 9 tablespoons hot water 1/4 teaspoon saffron threads, crushed 1 teaspoon cider vinegar 2 cups all-purpose flour (about 9 ounces) 1 teaspoon baking powder 1/2 teaspoon sugar 1/2 teaspoon salt 2 tablespoons chilled butter, cut into small pieces Filling: 1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. 2. Add onion and bell pepper; sauté 5 minutes or until onion begins to brown. 3. Stir in tomato, red pepper, and 1/4 teaspoon salt; sauté 2 minutes. 4. Stir in Beef Carnitas; cook for 2 minutes, stirring frequently. 5. Remove from heat; cool to room temperature. Dough: 1. Combine 9 tablespoons water and saffron; cool to room temperature. 2. Stir in vinegar. Lightly spoon flour into dry measuring cups; level with a knife. 3. Place flour, baking powder, sugar, and salt in a food processor; pulse 2 times to combine. Add butter; process until mixture resembles coarse meal. 4. With processor on, slowly pour saffron mixture through food chute; process just until dough begins to form a ball (dough will be crumbly). 5. Divide dough into 2 equal portions. Working with one dough portion at a time, press dough into a 4-inch circle on heavy-duty plastic wrap. Cover with additional plastic wrap. Place dough in freezer 5 minutes or until plastic wrap can be easily removed. 6. Slightly overlap 2 sheets of plastic wrap on a slightly damp surface. Unwrap 1 dough portion; place on plastic wrap. 7. Cover dough with 2 additional sheets of overlapping plastic wrap. Roll dough, still covered, into an 11-inch circle. Repeat procedure with remaining dough. 8. Place both portions in freezer for 5 minutes or until plastic wrap can be easily removed. 9. Remove plastic wrap from 1 dough portion; place dough, plastic wrap side up, on a large baking sheet coated with cooking spray. 10. Remove top sheets of plastic wrap. Spoon filling onto dough, leaving a 1-inch border. 11. Remove top sheets of plastic wrap from remaining dough. Place dough, plastic wrap side up, over filling.
12. Remove top sheets of plastic wrap. Pinch edges together to seal. Cut several slits in top of dough to allow steam to escape. Bake at 400° for 30 minutes or until crust is crisp and beginning to brown. 13. Cut into 8 wedges. Click Back to Table of Content
Beef Stroganoff
1.
1 (1-pound) top round steak (1 inch thick), trimmed
1 cup chopped onion
2 tablespoons chopped fresh parsley
2 tablespoons Dijon mustard
1/2 teaspoon salt
1/2 teaspoon dried dill
1/2 teaspoon freshly ground black pepper
1 (8-ounce) package sliced mushrooms (about 2 cups)
3 garlic cloves, minced
1.5 ounces all-purpose flour (about 1/3 cup)
1 cup fat-free, lower-sodium beef broth
1 (8-oz.) container low-fat sour cream
2 cups hot cooked medium egg noodles (about 4 oz. uncooked)
Cut steak diagonally across grain into 1/4-inch-thick slices. Place steak and next 8 ingredients (though garlic) in a 3-quart electric slow cooker; stir well.
2.
Lightly spoon flour into a dry measuring cup; level with a knife. Place flour in a small bowl; gradually add broth, stirring with a whisk until blended. Add broth mixture to slow cooker; stir well.
3.
Cover with lid; cook on high-heat setting 1 hour.
4.
Reduce to low heat setting, and cook 7 to 8 hours or until steak is tender. Turn slow cooker off; remove lid. Let stroganoff stand 10 minutes.
5.
Stir in sour cream. Serve stroganoff over noodles.
Click Back to Table of Content
Grilled Beef and Corn Kabobs http://www.marthastewart.com/870064/lacinato-kale-salad-roasted-squash
1.
1/3 cup vegetable oil
¼ cup red wine vinegar
1 tablespoon chopped fresh or 1 teaspoon dried thyme leaves
½ teaspoon ground red pepper (cayenne)
1 clove garlic, finely chopped
1 1/2lb boneless beef top round steak, cut into 1-inch cubes
12 Green Giant™ Nibblers® frozen half-ears corn-on-the-cob, thawed
2 green or red bell peppers, cut into 1 1/2-inch pieces
In medium nonmetal bowl or re-sealable food-storage plastic bag, mix: oil, vinegar, thyme, red pepper and garlic. Add beef; stir to coat with marinade.
2.
Cover dish or seal bag and refrigerate, stirring beef occasionally, at least 4 hours but no longer than 24 hours to marinate.
3.
Heat gas or charcoals grill.
4.
Remove beef from marinade; reserve marinade. On each of six 10- to 12-inch metal skewers, thread beef, corn and bell peppers alternately, leaving space between each piece. Brush with marinade.
5.
Place kabobs on grill rack over medium heat.
6.
Cover grill; cook 15 to 20 minutes for medium beef doneness, brushing with marinade and turning frequently.
7.
Discard any remaining marinade.
Click Back to Table of Content
Korean Barbecued Flank Steak on Hot & Sour Salad http://www.foodnetwork.com/recipes/rachael-ray/korean-barbecued-flank-steak-on-hot-and
2 tbps. grill seasoning blend (recommended: McCormick Montreal Steak Seasoning) 1/4 cup Tamari dark soy 2 tbsp. honey 2 tsps. hot red pepper flakes divided 4 large cloves garlic chopped, divided 2 tsp. toasted (dark) sesame oil, eyeball it 2 scallions finely chopped Vegetable oil, for drizzling plus, 2 tablespoons, twice around the pan 2 lbs. flank steak 1 lb. bok choy or Napa cabbage trimmed and shredded with a knife 1/2 red bell pepper thinly sliced 1 cup sauerkraut (will taste like kim chee when combined with hot pepper flakes)
1.
In a shallow dish, combine grill seasoning, dark soy, a tablespoon honey, 1 tsp. of the hot pepper flakes, half of the chopped garlic, sesame oil scallions and a drizzle of vegetable oil.
2.
Coat the flank steak in the mixture and let it stand 10 minutes.
3.
Preheat indoor electric grill, stove top grill pan or outdoor grill to medium high.
4.
When the grill pan or grill is screaming hot, add meat and cook 5 minutes on each side for medium rare, 7 to 8 minutes on each side for medium well doneness.
5.
Heat a large skillet over high heat.
6.
Add 2 tablespoons vegetable oil, cabbage and peppers.
7.
Season with salt and stir fry 2 or 3 minutes.
8.
Add a drizzle of honey, about 1 tablespoon, hot pepper flakes and garlic and toss to combine with cabbage.
9.
Add sauerkraut and mix in, heating it through 1 minute. Turn off heat.
10. Let meat rest 5 minutes for juices to redistribute. Thinly slice the meat on a heavy angle against the grain. 11. Pile the slaw up and top with sliced Korean steak and serve Click Back to Table of Content
Lean Green Lettuce Beef Tacos
1 small zucchini, diced
1 small yellow squash, diced
1/2 pound extra-lean ground beef
1 tablespoon olive oil
1 (1.25-oz.) taco fresco seasoning
1 (8-oz.) can no-salt-added tomato sauce
2 tablespoons chopped fresh cilantro
1 tablespoon lime juice
8 romaine lettuce leaves
Toppings: diced tomato,
chopped fresh cilantro,
chopped red onion,
crumbled queso fresco*
1. Sauté first 3 ingredients in hot oil in a large nonstick skillet over medium-high heat 5 to 6 minutes or until meat crumbles and is no longer pink. Stir in seasoning until blended; cook 1 minute. 2. Reduce heat to low; stir in tomato sauce, and cook, stirring often, 3 to 4 minutes or until thoroughly heated. Remove from heat, and stir in cilantro and lime juice. 3. Serve meat mixture in romaine lettuce leaves with desired toppings. 2% reduced-fat shredded Cheddar or Monterey Jack cheese may be substituted.
Click Back to Table of Content
Spicy Beef with Shrimp Bok Choy http://www.eatingwell.com/recipes/spicy_beef_with_shrimp_bok_choy.html
1/4 cup Shao Hsing rice wine, (see Ingredient note) 1 1/2 tablespoons oyster-flavored sauce 2 teaspoons cornstarch 4 teaspoons canola oil, divided 3/4 lb. sirloin steak, trimmed of fat, cut in half lengthwise and thinly sliced 1/4-1/2 teaspoon crushed red pepper 10 raw shrimp, (21-25 per lb., peeled, deveined and chopped 1 lb. bok choy, preferably baby bok choy, trimmed and sliced into 1-in. pieces
1.
Prepare grill to medium-high heat.
2.
Place chicken between 2 sheets of heavy-duty plastic wrap; pound each piece to 1/2-inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken with parsley, tarragon, 1/4 teaspoon salt, and 1/4 teaspoon pepper.
3.
Place chicken on grill rack coated with cooking spray; grill 4 minutes on each side or until done. Transfer to a plate; cool to room temperature.
4.
Combine oil, vinegar, remaining 1/4 teaspoon salt, and dash of pepper in a small bowl, stirring with a whisk.
5.
Combine arugula, greens, apricots, and onion in a large bowl. Pour vinaigrette over arugula mixture; toss well to coat.
6.
Place about 2 cups arugula mixture on each of 4 plates. Cut chicken breast halves crosswise into thin slices; top each serving evenly with chicken. Serve immediately.
Click Back to Table of Content
Steak Diane
1/2 teaspoon salt, divided
1/4 teaspoon black pepper
6 (4-ounce) beef tenderloin steaks, trimmed (about 1 inch thick)
1 teaspoon butter
1/2 cup finely chopped shallots
1/3 cup water
2 tablespoons Worcestershire sauce
1 1/2 tablespoons fresh lemon juice
1 1/2 tablespoons dry sherry
2 tablespoons chopped fresh parsley
1. Heat a large, heavy skillet over medium-high heat. 2. Sprinkle 1/4 teaspoon salt and black pepper evenly over steaks. Add steaks to pan; cook 4 minutes on each side or until desired degree of doneness. Remove from pan; cover and keep warm. 3. Melt butter in pan over medium heat. Add shallots, and cook 2 minutes or until tender, stirring occasionally. 4. Add water and remaining ingredients, stirring with a whisk. 5. Reduce heat, and simmer 1 minute. Stir in the remaining 1/4 teaspoon salt. 6. Spoon sauce over steaks, and sprinkle with parsley.
Click Back to Table of Content
Whole-Grain Mini Meat Loaves
1 small zucchini, diced
1 small yellow squash, diced
1/2 pound extra-lean ground beef
1 tablespoon olive oil
1 (1.25-oz.) taco fresco seasoning
1 (8-oz.) can no-salt-added tomato sauce
2 tablespoons chopped fresh cilantro
1 tablespoon lime juice
8 romaine lettuce leaves
Toppings: diced tomato,
chopped fresh cilantro,
chopped red onion,
crumbled queso fresco*
1.
Preheat oven to 450 degrees.
2.
Heat a large skillet over medium-high heat. Add oil; swirl to coat.
3.
Add carrot, garlic, thyme, and onion; sauté 3 minutes.
4.
Add mushrooms; sauté 6 minutes.
5.
Add stock, salt, and pepper; bring to a boil. Cook 3 minutes or until liquid evaporates, stirring frequently. Cool completely.
6.
Place bread in a mini food processor; process until coarse crumbs form.
7.
Combine breadcrumbs, Quinoa, beef, and eggs. Stir in mushroom mixture and cheese. Shape beef mixture into 8 (4 x 2-inch) free-form loaves; place on a baking sheet lined with parchment paper.
8.
Bake at 450° for 15 minutes or until done.
9.
Top each loaf with 1 tablespoon ketchup Click Back to Table of Content
L
Chicken with Artichoke & Pistachio Pasta
1. 2. 3. 4. 5.
2 T. butter 1 T. olive oil 1 garlic clove, minced 2 shallots (finely chopped) 1/4 lb. chopped mushrooms 1 14 oz. artichoke hearts 1 1/2 lb. skinless, boneless chicken breasts, cut into 1 in. pieces 1/2 cup dry vermouth 1 tsp dried basil 1 lb. penne pasta cooked and drained 2 T. parmesan cheese 1/4 cup shelled pistachios
Heat olive oil and butter over medium heat in skillet. Add shallots and garlic. Cook about 1 minute. Add artichokes and mushrooms. Cook about three minutes until mushrooms begin to lightly brown. Add chicken. Cook until chicken is opaque. Add vermouth and basil. Bring to a boil, then reduce heat and simmer for 5 minutes. Pour over pasta, serve, and top with parmesan cheese and pistachios.
___________________________________________________________________________________________
BBQ Chicken Chopped Salad
1. 2. 3. 4.
5.
2 chicken breasts, pounded thin extra virgin olive oil, salt & pepper 1/3 cup BBQ sauce 2 ears sweet corn 2-10oz bags chopped romaine lettuce 2 vine ripened tomatoes, chopped 1 cup black beans 1/2 small red onion, chopped 1/2 cup shredded Monterey Jack cheese crushed tortilla chips Light ranch dressing BBQ sauce
Brush chicken breasts with extra virgin olive oil then sprinkle with salt and pepper. Grill over medium-high heat for 3-4 minutes a side, brushing grilled side with BBQ sauce after flipping once. Grill ears of corn, rotating occasionally, until evenly charred. Remove chicken and corn, let cool slightly, then chop chicken and slice corn kernels off cob and set aside. In a very large bowl add lettuce (may need to do this in a couple batches.) Use a pizza cutter to evenly chop lettuce into small pieces then toss with tomatoes, black beans, red onion, cheeses, tortilla chips, chicken, and corn. Drizzle with light ranch dressing and BBQ sauce (or your favorite dressing) then toss and serve immediately.
Click Back to Table of Content
Cilantro-Lime Chicken with Avocado Salsa
Chicken:
2 tablespoons minced fresh cilantro
2 1/2 tablespoons fresh lime juice
1 1/2 tablespoons olive oil
4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt
Cooking spray
Salsa:
1 cup chopped plum tomato (about 2)
2 tablespoons finely chopped onion
2 teaspoons fresh lime juice
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 avocado, peeled and finely chopped
1. To prepare chicken, combine first 4 ingredients in a large bowl; toss and let stand 3 minutes. 2. Remove chicken from marinade; discard marinade. Sprinkle chicken evenly with 1/4 teaspoon salt. 3. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 6 minutes on each side or until done. 4. To prepare salsa, combine tomato and next 4 ingredients (through pepper) in a medium bowl. 5. Add avocado; stir gently to combine. Serve salsa over chicken the oven to 325°F (160°C).
Click Back to Table of Content
L
Fresh Spinach & Kale Salad with Grilled Chicken Breast
Spinach, fresh, 2 cup chopped Kale, 2 cup, chopped Red Ripe Tomatoes, 2 plum tomato chopped(with skin and seeds) Oranges, 1 large (3-1/16" dia) Walnuts, 1 oz (14 halves) chopped Lemon Juice, 1 lemon yields Flax Oil 1 tbsp Cranberries, 1/4 cup, chopped Chicken Breast, no skin, 12 ounces Red pepper Flakes 1 tsp Kosher Salt Cracked Black Pepper
1. Trim boneless, skinless chicken breast of visible fat, season with salt/pepper and grill until done. 2. Create dressing in a large bowl by mixing flax oil, red wine vinegar, zested orange, lemon juice, red pepper and salt. 3. Chop washed kale, spinach, walnuts, cranberries and tomatoes and put into a bowl with dressing. Peel zested orange and roughly chop wedges. Add to salad. 4. Toss to coat well with dressing and top with sliced chicken. ___________________________________________________________________________________________
Pecan Crusted Chicken
4 chicken breasts 1/2 cup organic spicy brown mustard 2 tbsp raw organic honey 1 cup pecans sea salt
________________________ 1.
2. 3. 4. 5. 6. 7. 8.
Pre heat oven to 350. In a medium sized mixing bowl blend together the mustard and honey. Toss the pecans in a food processor and pulse until the nuts are finely chopped. Pour the chopped pecans either on a plate or in a pie pan if you have one. Using a paper towel, remove any excess moisture from the outside of your chicken breasts. Taking one chicken breast at a time, first place the chicken into the mustard/honey mixture and coat on both sides. Transfer chicken to the chopped pecans and again cover both sides. Place coated chicken into a greased glass baking dish (I used a little olive oil spray to cover the bottom of the dish) and sprinkle each chicken breast with just a little sea salt. Bake at 350 for 45 minutes or until the chicken juices run clear.
Click Back to Table of Content
Grilled Chicken with Roasted Kale
1.
1/2 pound small red-skinned potatoes, cut into 1/2-inch pieces
2 tablespoons extra-virgin olive oil, plus more for brushing
1 large bunch kale, stems removed, leaves torn (about 10 cups)
3 cloves garlic, thinly sliced
Kosher salt and freshly ground pepper
2 large skinless, boneless chicken breasts (about 1 1/2 pounds)
4 cups mixed salad greens
1/2 cup cherry tomatoes, halved
1/3 cup grated parmesan cheese
1 tablespoon fresh lemon juice
Preheat the oven to 425 degrees F. Toss the potatoes with 1/2 tbsp. olive oil on a rimmed baking sheet; spread in a single layer and roast 5 minutes.
2.
Toss the kale in a large bowl with the garlic, 1/2 tablespoon olive oil, 1/4 teaspoon salt, and pepper to taste.
3.
Add to the baking sheet with the potatoes and toss.
4.
Roast until the kale is crisp and the potatoes are tender, stirring once, 15 to 20 minutes.
5.
Preheat a grill or grill pan to medium and brush with olive oil.
6.
Slice the chicken breasts in half horizontally to make 4 cutlets. Coat evenly with 1/2 tablespoon olive oil and season with salt and pepper.
7.
Grill the chicken until well-marked and cooked through, 2 to 4 minutes per side. Transfer to a plate.
8.
Toss the kale, potatoes, the remaining 1/2 tablespoon olive oil, the salad greens, tomatoes, parmesan, lemon juice, and salt and pepper to taste in a large bowl. Divide the chicken among plates and top with any collected juices. Serve with the kale salad.
Click Back to Table of Content
Holy Yum Chicken
nds boneless, skinless, chicken thighs (most of the fat cut and discarded) mustard (must be Dijon mustard, no substitutes) maple syrup (again, no substitutes. No fake Aunt Jemima stuff) wine vinegar (seasoned or unseasoned)
nd black pepper starch osemary for garnish
en to 450 degrees Fahrenheit. Line a 8×8″ oven-proof pan with 2 layers of tin foil. wl, whisk together Dijon mustard, maple syrup, rice wine vinegar, salt and pepper. hicken thighs in the foil layered pan then pour the mixture on top of it. Turn the chicken around in the sauce to make sure it gets all coated. vered, for 40 minutes. m oven and let chicken sit for 5 minutes then transfer to a plate. Do NOT discard the liquid. y after plating chicken, whisk in the 1 tbsp. of cornstarch into the liquid in the pan. You’ll create a nice, thick sauce to drizzle your chicken. You need to do mixing immediately because the liquid needs to be hot in order for it to thicken properly. If it’s still not thickening after 1 tbsp., you can add a little more. emary on top before serving. 1½ – 2 lbs. boneless, skinless, chicken thighs (cut & discard most of the fat) rice or potatoes or vegetables. ½ cup Dijon mustard (must be Dijon mustard, no substitutes) ngs more tangy, I would add 2 tbsp. of¼rice wine vinegar instead of 1(again, tbsp. I did the second time I madeAunt this and it was astuff) nice tangy kick with the sweetness cup pure maple syrup nothis substitutes. No fake Jemima
Korean Barbecued Flank Steak on Hot & Sour Salad
keep1ittbsp. riceofwine vinegar (seasoned or unseasoned) u like things on the sweeter side, to 1 tbsp. rice wine vinegar 1. 2. 3. 4. 5. 6.
7. 8.
¼ tsp. salt ¼ tsp. ground black pepper 1 tbsp. cornstarch tsp. fresh rosemary for garnish
Preheat oven to 450 degrees Fahrenheit. Line a 8×8″ oven-proof pan with 2 layers of tin foil. In small bowl, whisk together Dijon mustard, maple syrup, rice wine vinegar, salt and pepper. Place the chicken thighs in the foil layered pan then pour the mixture on top of it. Turn the chicken around in the sauce to make sure it gets all coated. Bake, uncovered, for 40 minutes. Remove from oven and let chicken sit for 5 minutes then transfer to a plate. Do NOT discard the liquid. Immediately after plating chicken, whisk in the 1 tbsp. of cornstarch into the liquid in the pan. You’ll create a nice, thick sauce to drizzle your chicken. You need to do cornstarch mixing immediately because the liquid needs to be hot in order for it to thicken properly. If it’s still not thickening after 1 tbsp., you can add a little more. Sprinkle rosemary on top before serving. Serve with rice or potatoes or vegetables. Notes: If you like things more tangy, I would add 2 tbsp. of rice wine vinegar instead of 1 tbsp. I did this the second time I made this and it was a nice tangy kick with the sweetness that subdued it. If you like things on the sweeter side, keep it to 1 tbsp. of rice wine vinegar.
Click Back to Table of Content
L
Lemon Brown Sugar Chicken 2 tablespoons olive oil Shrimp Coconut Curry
1.
1 lb. boneless, skinless chicken breasts, pounded thin juice of two large lemons 1 tablespoon lemon zest ½ cup flour 1 teaspoon paprika 1 teaspoon sea salt 2 tablespoons brown sugar
Preheat oven to 350F. Heat the olive oil over medium-high heat in a large skillet.
2.
Combine the flour, paprika and sea salt in a shallow pan. Drop each chicken breast in the mixture and toss to coat completely.
3.
Drop each chicken breast in the hot oil and brown on both sides (should take only about four minutes). Remove chicken breasts and keep warm on a plate.
4.
Pour the lemon juice in the pan and stir to deglaze. Put chicken breasts in a baking dish and pour juice on top. Sprinkle with brown sugar and lemon zest.
5.
Bake for about 20-25 minutes, or until cooked through.
___________________________________________________________________________________________
Honey Mustard Grilled Chicken
1 teaspoon steak sauce
1/4 cup honey
1/3 cup Dijon mustard
2 tablespoons mayonnaise
4 skinless, boneless chicken breast halves
1.
Preheat the grill for medium heat.
2.
In a shallow bowl, mix the mustard, honey, mayonnaise, and steak sauce. Set aside a small amount of the honey mustard sauce for basting, and dip the chicken into the remaining sauce to coat.
3.
Lightly oil the grill grate. Grill chicken over indirect heat for 18 to 20 minutes, turning occasionally, or until juices run clear. Baste occasionally with the reserved sauce during the last 10 minutes. Watch carefully to prevent burning! Click Back to Table of Content
King Ranch Chicken Casserole
1 1/2 cups reduced-sodium chicken broth 1 cup nonfat milk 1/2 cup all-purpose flour 1/2 cup nonfat plain yogurt 1 14-ounce can diced tomatoes, drained 1 4-ounce can chopped green chiles, drained 1/4 cup chopped fresh cilantro, or parsley 1 tablespoon chili powder 1 teaspoon dried oregano 1/2 teaspoon ground cumin
1/8 teaspoon salt Freshly ground pepper, to taste 1 1/2 teaspoons canola oil 1 large onion, chopped 1 red or green bell pepper, diced 2 cloves garlic, minced 2 cups diced cooked skinless chicken 10 corn tortillas, cut in quarters 1/2 cup shredded reduced-fat Cheddar cheese
________________________________________________________________________________ 1.
Preheat oven to 375°F.
2.
Bring broth to a simmer in a medium saucepan. Whisk milk and flour in a small bowl until smooth.
3.
Add to the broth and cook over medium heat, whisking constantly, until thickened and smooth, about 3 minutes.
4.
Remove from the heat and stir in yogurt, tomatoes, chilis, cilantro (or parsley), chili powder, oregano and cumin. Season with salt and pepper.
5.
Heat oil in a large nonstick skillet over medium-high heat. Add onion, bell pepper and garlic; cook, stirring occasionally, until tender-crisp, about 3 minutes.
6.
Line the bottom of a shallow 3-quart baking dish with half the tortillas.
7.
Top with half the chicken and half the onion mixture.
8.
Spoon half of the sauce evenly over the top.
9.
Repeat layers with remaining tortillas, chicken, onion mixture and sauce.
10.
Sprinkle with Cheddar & Bake until bubbly, 25 to 30 minutes.
Click Back to Table of Content
Slow Cooker Chicken Tacos
1. 2. 3. 4. 5.
1 1 1 1 2 2
can Green chiles, diced jar salsa (about 12 ounces; mild or spicy to taste) teaspoon Ground cumin whole onion, chopped cloves Garlic, minced pounds boneless, skinless chicken thighs
Place chicken in the bowl of a slow cooker. Top with salsa, diced green chiles, cumin, onion and garlic. Cover and set on low. Cook for 8 hours. Remove chicken from pot, shred, and return to juices. Spoon chicken into taco shells, with whatever preferred toppings
Click Back to Table of Content
Tex-Mex Chicken Chili with Lime
1 tablespoon butter
2 tablespoons olive oil
1 large white onion, diced
1 medium-size red onion, diced
1 poblano or bell pepper, seeded and diced
1 red or green jalapeño pepper, seeded and diced
1 large sweet potato, peeled and chopped
2 teaspoons ground cumin
2 teaspoons chipotle powder
2 teaspoons kosher salt
3 garlic cloves, minced
2 (16-oz.) cans navy beans, drained
1 (12-oz.) bottle white ale
4 cups shredded deli-roasted chicken
4 cups chicken broth
1.
Melt butter with oil in a Dutch oven over medium heat.
2.
Add white onion and next 7 ingredients, and sauté 8 minutes or until translucent.
3.
Add garlic, and cook 30 seconds.
4.
Stir in beans and beer, and cook 5 minutes or until liquid is reduced by half.
5.
Add chicken and broth; bring to a boil over high heat.
6.
Reduce heat to medium-low, and simmer 30 minutes until thickened.
7.
Serve with desired toppings.
Click Back to Table of Content
Thai Chicken Wraps
1.
1/4 cup sugar
/4 cup creamy peanut butter
3 tbsp. soy sauce
3 tbsp. water
2 tbsp. cooking oil
1 tsp. bottled minced garlic
6 - 8 inches green, red, and/or plain flour tortillas
1/2 tsp. garlic salt
1/4 tsp. pepper
12 oz. skinless, boneless chicken breast strips for stir-frying
1 tbsp. cooking oil
4 cups packaged shredded broccoli (broccoli slaw mix)
1 medium red onion, cut into thin wedges
1 tsp. grated fresh ginger
For peanut sauce, in a small saucepan combine sugar, peanut butter, soy sauce, water, the 2 tbsps. cooking oil, and the garlic. Heat until sugar is dissolved, stirring frequently. Set aside.
2.
Wrap tortillas in foil. Bake in a 350 degree F oven about 10 minutes or until heated and softened. Meanwhile, in a medium mixing bowl combine garlic salt and pepper. Add chicken, tossing to coat evenly.
3.
In a large skillet heat the 1 tbsp. oil. Cook and stir seasoned chicken in hot oil over mediumhigh heat for 2 to 3 minutes or until cooked through. Remove chicken from skillet; keep warm. Add broccoli, onion, and ginger to skillet. Cook and stir for 2 to 3 minutes or until vegetables are crisp-tender. Remove from heat.
4.
To assemble, spread each tortilla with about 1 tbsp. of the peanut sauce. Top with chicken strips and vegetable mixture. Roll up each tortilla, securing with a wooden toothpick. Serve immediately with remaining sauce. Makes 6 servings. Click Back to Table of Content
Thai Green Curry Chicken
Green Curry Paste: 4 small green Thai chilies, OR substitute 1 to 2 jalapeno peppers 1/4 cup shallot OR purple onion, diced 4 cloves garlic, minced 1 thumb-size piece galangal OR ginger, grated 1 stalk fresh minced lemongrass OR 3 Tbsp. frozen or bottled prepared lemongrass 1/2 tsp. ground coriander 1/2 tsp. ground cumin 3/4 to 1 tsp. shrimp paste 1 (loose) cup fresh coriander /cilantro leaves and stems, chopped 1/2 tsp. ground white pepper 3 Tbsp. fish sauce
1. 2. 3. 4. 5. 6. 7. 8.
9.
1 tsp. brown sugar 2 Tbsp. lime juice
Curry Ingredients: 1 to 1.5 lbs. (about 0.7 kg) boneless chicken thigh or breast, cut into chunks 1 can coconut milk 4 kaffir lime leaves OR substitute 1 tsp. grated lime zest 1 red bell pepper, seeded and cut into chunks 1 zucchini, sliced lengthwise several times, then cut into chunks Generous handful fresh basil 2 Tbsp. coconut oil or other vegetable oil
Place all the "green curry paste" ingredients together in a food processor, and process to a paste. If necessary, add a few Tbsp. of the coconut milk to help blend ingredients. Set aside. Prepare the lime leaves by tearing the leaf away from either side of the stem. Discard the central stem. Then, using scissors, cut leaves into thin strips. Set aside. Warm a wok or large frying pan over medium-high heat. Add the oil and swirl around, then add the green curry paste. Stir-fry briefly to release the fragrance (30 seconds to 1 minute), then add 3/4 of the coconut milk, reserving 2-3 Tbsp. per serving portion for later. Add the chicken, stirring to incorporate. When the curry sauce comes to a boil, reduce heat to medium or medium-low, until you get a nice simmer. Cover and allow to simmer 3-5 more minutes, or until chicken is cooked through. Stir occasionally. Add the red bell pepper and zucchini, plus the strips of lime leaf (or lime zest), stirring well to incorporate. Simmer another 2-3 minutes, or until vegetables are softened but still firm and colorful. Do a taste-test for salt, adding 1-2 Tbsp. fish sauce if not salty enough. If you'd prefer a sweeter curry, add a little more sugar. If too salty, add a squeeze of lime or lemon juice. If too spicy, add more coconut milk. Note that this curry should be a balance of salty, spicy, sweet and sour, plus bitter (the bitter is found in the fresh basil garnish). Serve this curry in bowls with Thai jasmine rice on the side, allowing guests to add their own. Top each portion with fresh basil, then drizzle over 2-3 Tbsp. coconut milk.
Click Back to Table of Content
Braised Leg of Lamb with Potatoes and Olives
1.
1 bone-in leg of lamb (5 to 6 pounds)
10 garlic cloves, quartered
Coarse salt and freshly ground pepper
1/4 cup extra-virgin olive oil
1 1/2 cups dry white wine
4 cups homemade or store-bought low-sodium chicken stock
4 sprigs rosemary
1 1/2 pounds small new potatoes, halved
1 cup oil-cured black olives
1/2 cup green Cerignola olives
Preheat oven to 300 degrees. Make 10 slits in lamb using a paring knife, and insert a piece of garlic into each. Generously season lamb with salt and pepper.
2.
Heat oil in a large Dutch oven over medium-high heat until shimmering. Sear lamb on both sides until golden brown, about 5 minutes per side. Remove from heat, and add wine. Return to heat, and simmer for 1 minute. Add stock, remaining garlic, and the rosemary; bring to a boil. Cover with lid, and braise in oven for 4 hours.
3.
Add potatoes and olives, and continue to braise until lamb and potatoes are tender, 35 to 40 minutes more.
4.
Transfer lamb to a platter. Transfer potatoes and olives to platter using a slotted spoon. Strain pan juices, and skim fat from top; return to Dutch oven. Simmer over medium heat until reduced by half, 5 to 6 minutes. Spoon sauce over lamb.
Click Back to Table of Content
Roast Rack of Lamb
For Coating
3/4 cup lightly packed fresh flat-leaf parsley leaves
3/4 cup fresh breadcrumbs (from 3 slices of bread, crusts removed)
1/2 cup lightly packed fresh mint leaves, plus whole sprigs for garnish
Finely grated zest of 1 lemon
1 garlic clove
1/3 cup extra-virgin olive oil
1/2 teaspoon coarse salt
For Lamb
1.
1 eight-rib frenched rack of lamb (1 1/2 to 1 3/4 lbs.), chine bone removed
Coarse salt and freshly ground pepper
Olive oil
1 tablespoon plus 1 teaspoon plain Greek-style yogurt
Mint jelly, for serving (optional)
Let lamb rest at room temperature 1 hour, covered with plastic wrap. Place parsley, breadcrumbs, mint leaves, lemon zest, garlic, olive oil, and salt in a food processor and pulse to combine, scraping down sides of bowl as necessary; set aside.
2.
Heat oven to 400 degrees. Trim all but 1/4 inch fat from lamb, then pat dry with paper towels. Season all over with salt and pepper. Heat a large (12-inch) saute pan over medium-high heat until hot, then add enough oil to just coat the bottom of the pan and heat until shimmering. Place lamb in pan fat side down, and sear until browned, 2 to 3 minutes per side. Remove lamb from pan and let cool 10 minutes. Pour off excess fat from pan.
3.
Use an offset spatula to spread yogurt evenly over browned (fat) side only, then top with breadcrumb mixture, pressing gently with your fingertips to adhere. Return to pan, coated side up. Roast until an instantread thermometer registers 125 degrees (for medium-rare) when inserted through the eye (or midpoint of one side) of the rack, 18 to 24 minutes. Let rest 10 minutes to allow temperature to rise and juices to redistribute.
4.
Slice rack between bones and serve, with mint jelly if desired, and garnished with mint sprigs.
Click Back to Table of Content
Savory Lamb Shanks
6 lamb shanks
1/3 cup flour
Vegetable oil
1 tsp salt
¼ tsp each black pepper, marjoram and rosemary (dried)
½ tsp each oregano & basil (dried)
1 tsp chopped parsley
¼ cup onion flakes
1 clove garlic, minced
¼ cup pimento
2 cups dry white wine or chicken stock
1.
Coat lamb shanks well with flour and brown on all sides in oil.
2.
Put in baking dish and add remaining ingredients.
3.
Bake at 350 for 2-3 hours or until tender.
4.
Refrigerate overnight.
5.
Reheat in 350 oven for 30-45 minutes. The sauce may be thickened and served with the lamb.
Click Back to Table of Content
Whole-Wheat Flatbreads with Lamb and Yogurt
FLATBREAD DOUGH 2 cups all-purpose flour 1 cup whole-wheat flour 1/4 cup olive oil 2 teaspoons coarse salt 3/4 cup water TOPPING 2 tablespoons vegetable oil 1 1/2 pounds ground lamb 3/4 teaspoon ground cumin 3/4 teaspoon ground coriander 1/4 to 1/2 teaspoon cayenne pepper Coarse salt and ground pepper 3 garlic cloves, chopped 1 large white onion, thinly sliced lengthwise 3 tablespoons fresh lemon juice, plus 2 tsp.finely grated lemon zest (from 1 large lemon) 1/2 cup pine nuts, toasted 1 3/4 cups Greek (2 percent) or regular yogurt 1 cup fresh mint leaves, torn
1.
Whole-wheat flatbread dough: In a large bowl, combine the all-purpose flour, whole-wheat flour, olive oil, and coarse salt. Mix in 3/4 cup water, adding more water if necessary to form a stiff dough. Turn dough out onto a work surface and knead 5 minutes. Place dough in a bowl and cover with a damp cloth; let rest 30 minutes. Divide dough into 8 balls, then roll out to 7-inch rounds. Keep covered with a damp cloth until ready to cook.
2.
While the flatbread dough rests, heat 1 tablespoon oil in a cast-iron skillet over medium-high. Cook lamb, breaking it up with a wooden spoon, until browned, 7 minutes. Stir in cumin, coriander, cayenne, and 2 teaspoons salt, and cook 1 minute. Place lamb in a bowl and cover loosely with foil.
3.
Return skillet to medium heat and add 1 tablespoon oil. Add garlic and onion and cook until soft and beginning to brown, about 5 minutes. Add lemon juice, 1 teaspoon salt, and 1/4 teaspoon pepper; cook until liquid evaporates, 1 minute. Add to bowl with lamb mixture and stir in pine nuts.
4.
Clean skillet and return to heat; wipe with a lightly oiled paper towel. Cook flatbreads, one at a time, until puffy and dark brown in spots, 1 to 2 minutes per side. Combine yogurt, lemon zest, and 3/4 teaspoon salt; spread half the yogurt sauce on flatbreads. Top with lamb mixture and mint; serve with remaining yogurt sauce. Click Back to Table of Content
Grilled Lamb Chops and Vegetable Kebabs
1.
2 tablespoons olive oil, plus more for grates
2 medium zucchini (6 ounces each), sliced crosswise into 16 rounds
12 cherry or grape tomatoes
Coarse salt and ground pepper
1 cup couscous
1/3 cup chopped fresh parsley, plus sprigs for garnish (optional)
8 lamb rib chops (3 to 5 ounces each) or 4 shoulder chops (6 to 8 o z ea)
2 teaspoons ground coriander
Lemon wedges, for serving (optional)
Heat grill to high; lightly oil grates. Assemble four 8-inch-long presoaked wooden skewers; alternately thread zucchini, cut side down, and tomatoes. Place on a rimmed baking sheet, and drizzle with 1 tablespoon oil; season withsalt and pepper. Set aside.
2.
Place couscous in a medium bowl. Cover with 1 1/2 cups boiling water. Stir, and cover tightly with plastic wrap; let stand 5 minutes. Add 1 tablespoon oil and parsley. Season with salt and pepper, and fluff with a fork to combine. Cover again to keep warm; set aside.
3.
Place lamb chops on baking sheet with kebabs. Rub both sides of chops with coriander; season with salt and pepper. Place chops and kebabs on grill. Cook, turning once, until chops are browned and cooked to desired doneness, 3 to 4 minutes per side (for medium rare), and vegetables are tender, 5 to 6 minutes per side. Serve chops and kebabs with couscous and, if desired, lemon wedges.
Click Back to Table of Content
L
Guinness-Brined Pork Chops
2 cups of water
6-8 garlic cloves
2 cups of Guinness Stout
3 teaspoons black pepper
3 tablespoons dark brown sugar
2 teaspoons salt
3 tablespoons light molasses
2 teaspoons sage leaves
¼ cup salt
4 thick pork chops
1.
For brine, combine water, Guinness, brown sugar, molasses and salt.
2.
Soak the pork chops in mixture for at least 4 hrs or overnight
3.
Combine garlic, pepper and sage to create rub
4.
Remove pork chops from brine and pat dry. Rub on both sides. Grill chops until done to satisfaction.
___________________________________________________________________________________________
Pork Chops & Mushroom Sauce
1 tablespoon vegetable oil
4 bone-in pork chops, 1/2-inch thick (about 1 1/2 pounds)
1 can (10 3/4 ounces) Campbell's® Condensed Golden Mushroom Soup
1/4 cup water
1.
Heat the oil in a 10-inch skillet over medium-high heat.
2.
Add the pork and cook until well browned on both sides.
3.
Stir the soup and water in the skillet and heat to a boil.
4.
Reduce the heat to low, cover and cook for 10 minutes or until the pork is cooked through Click Back to Table of Content
L
Slow Cooker Carnitas
1 tsp salt
1 tsp garlic powder
1 tsp ground cumin
1/2 tsp crumbled dried oregano
1/2 tsp ground coriander
1/4 tsp ground cinnamon
1 (4 lb. boneless pork shoulder roast
2 bay leaves
2 cups chicken broth
1.
Mix together salt, garlic powder, cumin, oregano, coriander, and cinnamon in a bowl.
2.
Coat pork with the spice mixture.
3.
Place the bay leaves in the bottom of a slow cooker and place the pork on top.
4.
Pour the chicken broth around the sides of the pork, being careful not to rinse off the spice mixture.
5.
Cover and cook on Low until the pork shreds easily with a fork, about 10 hours.
6.
Turn the meat after it has cooked for 5 hours.
7.
When the pork is tender, remove from slow cooker, and shred with two forks.
8.
Use cooking liquid as needed to moisten the meat.
___________________________________________________________________________________________
Slow Cooker Pork Tenderloin
1 (2 pound) pork tenderloin
1 (1 ounce) envelope dry onion soup mix
1 cup water
3 tablespoons minced garlic
3/4 cup red wine
3 tablespoons soy sauce
freshly ground black pepper to taste
1.
Place pork tenderloin in a slow cooker with the contents of the soup packet.
2.
Pour water, wine, and soy sauce over the top, turning the pork to coat.
3.
Carefully spread garlic over the pork, leaving as much on top of the roast during cooking as possible
4.
Sprinkle with pepper,
5.
Cover, and cook on low setting for 4 hours.
6.
Serve with cooking liquid on the side as au jus Click Back to Table of Content
L
Tuscan Pork Chops
1. 2. 3. 4. 5.
1/4 cup flour 1 tsp salt 3/4 tsp pepper 1 tsp olive oil 1 minced garlic clove 1/4 cup balsamic vinegar 4 one inch thick boneless pork chops 1/4 cup chicken broth 3 tomatoes, seeded & diced 2 Tablespoons capers fresh parsley
Combine flour, salt, & pepper. Coat pork chops in this mixture. Cook pork chops in hot oil in a large skillet for 1-2 min on each side or until golden brown. Remove. Add garlic to skillet, sautee 1 minute. Add vinegar & broth. Stir in tomatoes & capers. Return pork chops to skillet. Bring sauce to a boil. Cover, reduce heat, simmer 4-5 mins. or until pork is done. Serve w/ tomato mixture and garnish w/ parsley.
___________________________________________________________________________________________
Pork Chops with Vinegar Peppers
1. 2.
3. 4. 5.
6. 7. 8.
1 tablespoon olive oil 4 pork rib chops, about 1 inch thick Salt and freshly ground pepper 2 garlic cloves, lightly crushed 2 cups sliced mild pickled peppers, with 2 tbsp.of their juice (add a few hot peperoncini if you like) Heat the oil in a large skillet over medium-high heat. When the oil is very hot, pat the chops dry with paper towels. Sprinkle with salt and pepper. Cook the chops, turning once, for about 5 minutes on each side, or until browned. Cover the pan and lower the heat to medium. Scatter the garlic around the chops. Cook for 5 to 8 minutes more, or until the chops are just slightly pink when cut near the bone. Do not overcook, or the chops will be dry. Transfer the chops to a plate and keep warm. Add the peppers and the 2 tablespoons liquid to the skillet
9.
Cook, stirring, for 1 to 2 minutes, or until the peppers are just heated through. 10. Spoon the peppers over the chops and serve immediately.
Click Back to Table of Content
L
Turkey Schnitzel with Radicchio Slaw Bacon Wrapped Chorizo
4 (4-ounce) turkey cutlets Lime Jalapeno Poppers 2 tablespoons water 2 large egg whites 3/4 cup plain breadcrumbs 1 ounce Parmesan cheese, finely grated Cooking spray 1/2 teaspoon kosher salt, divided 2 olive oil 1 1/2 tablespoons lemon juice 1/2 teaspoon freshly ground black pepper 1/4 cup flat-leaf parsley leaves 1 small head radicchio, thinly sliced 1 Granny Smith apple, thinly sliced cheese filling
1.
Pound turkey cutlets to 1/8-inch thickness. Combine 2 tablespoons water and egg whites in a shallow dish. Combine breadcrumbs and cheese in a shallow dish. Dip cutlets in egg mixture; dredge in breadcrumb mixture.
2.
Heat a large skillet over medium-high heat; coat with cooking spray. Cook 2 cutlets for 3 minutes on each side. Repeat procedure with remaining cutlets. Sprinkle with 1/4 teaspoon salt.
3. 4.
Combine 1/4 teaspoon salt, oil, juice, and pepper. Add parsley, radicchio, and apple; toss to coat. Serve with cutlets. Preheat your oven to 350 degrees. ___________________________________________________________________________________________
Roast Turkey and Prosciutto Pizza
1 (12-ounce) prebaked pizza crust (such as Mama Mary's)
3/4 cup tomato and basil pasta sauce
1/2 cup (2 ounces) shredded fontina cheese
1 cup shredded cooked turkey breast
1 tablespoon balsamic vinegar
1/2 cup thinly sliced red onion
1/4 cup (1 ounce) grated Parmigiano-Reggiano cheese
1/4 teaspoon coarsely ground black pepper
1 cup torn arugula leaves
3 slices prosciutto, finely chopped (about 2 ounces)
1. Preheat oven to 425°. 2. Place crust on a baking sheet. Spread sauce over crust; sprinkle with fontina. 3. Toss turkey with vinegar. Top pizza with turkey, onion, Parmigiano-Reggiano cheese, and pepper. 4. Bake at 425° for 12 minutes or until crust is browned. Remove from oven. Sprinkle with arugula and prosciutto. Click Back to Table of Content
L
Ground Turkey Stroganoff
turkey on, finely diced room, sliced s unce) cans cream of mushroom soup k garlic powder on salt on pepper cream egg noodles
cook turkey and onion until meat is no longer pink; drain. ooms and peas. Cook and stir for 1 minute. Stir in the soup, milk, garlic, salt and pepper. oil. Reduce heat. Simmer, uncovered for 5-10 minutes. cream; heat gently. Do not boil. Serve over noodles.
1 lb ground turkey
1 small onion, finely diced
1/2 cup peas
1 (10 3/4 oz.) cans cream of mushroom soup
1/3 cup milk
1 teaspoon garlic powder
1/2 teaspoon salt
1/2 teaspoon pepper
1 cup sour cream
hot cooked egg noodles
1.
In a skillet, cook turkey and onion until meat is no longer pink; drain.
2.
Add mushrooms and peas. Cook and stir for 1 minute. Stir in the soup, milk, garlic, salt and pepper.
3.
Bring to a boil. Reduce heat. Simmer, uncovered for 5-10 minutes.
4.
Stir in sour cream; heat gently. Do not boil. Serve over noodles.
___________________________________________________________________
Turkey Meatloaf Turkey Meatloaf
1 pkge Butterball (1lb) ground turkey
2/3 c. skim milk
½ c. onion, finely chopped
½ c. plain bread crumbs
¼ c. ketchup
1 tsp. salt
1/8 tsp. black pepper
1 egg
1. Preheat oven to 350. Mix together all ingredients gently...you want them combined but not over mix. 2. Form into a loaf, and place on a baking sheet (or in a loaf pan). 3. Top with additional ketchup if desired (make your favorite design).
Click Back to Table of Content
SEAFOOD & FISH By Jeffrey Loeb
Click Back to Table of Content
Fish Tacos
1 pound white flaky fish, such as mahi mahi or orata 1/4 cup canola oil 1 lime, juiced 1 tablespoons ancho chili powder 1 jalapeno, coarsely chopped 1/4 cup chopped fresh cilantro leaves 8 flour tortillas Garnish: Shredded white cabbage Hot sauce Crema or sour cream Thinly sliced red onion
Garnish: 1. Preheat grill to medium-high heat. Place fish in a medium size dish. Whisk together the oil, lime juice, ancho, jalapeno, and cilantro and pour over the fish. Let marinate for 15 to 20 minutes. 2. Remove the fish from the marinade place onto a hot grill, flesh side down. Grill the fish for 4 minutes on the first side and then flip for 30 seconds and remove. Let rest for 5 minutes then flake the fish with a fork. 3. Place the tortillas on the grill and grill for 20 seconds. Divide the fish among the tortillas and garnish with any or all of the garnishes.
Thinly sliced green onion Chopped cilantro leaves Pureed Tomato Salsa: 2 tablespoon peanut oil 1 small red onion, coarsely chopped 4 cloves garlic, coarsely chopped 4 large ripe tomatoes, chopped 1 serrano chili 1 jalapeno, sliced 1 tablespoon chipotle hot sauce 1 tablespoon Mexican oregano 1/4 cup chopped fresh cilantro leaves Salt and pepper
Pureed Tomato Salsa: 1. Preheat grill or use side burners of the grill. Heat oil in medium saucepan, add onions and garlic and cook until soft. Add tomatoes, serrano and jalapeno and cook until tomatoes are soft, about 15 to 20 minutes. 2. Puree the mixture with a hand-held immersion blender until smooth and cook for an additional 10 to 15 minutes. 3. Add the hot sauce, oregano, cilantro and lime juice and season with salt and pepper, to taste. Yield: 6 to 8 servings
Click Back to Table of Content
Grilled Salmon w/ Citrus Salsa Verde
2 large oranges
1/4 cup extra-virgin olive oil
1/4 cup fresh lemon juice
1/2 cup chopped fresh flat-leaf parsley
2 scallions, finely sliced
3 tablespoons chopped fresh mint leaves
2 tablespoons capers, rinsed, drained and coarsely chopped
2 tablespoons orange zest
1 teaspoon lemon zest
1 teaspoon crushed red pepper flakes
Kosher salt and freshly ground black pepper
For the salsa: 1. Peel and trim the ends from each orange. 2. Using a paring knife, cut along the membrane on both sides of each segment. 3. Free the segments and add them to a medium bowl. 4. Add the olive oil, lemon juice, parsley, scallions, mint, capers, orange zest, lemon zest, and red pepper flakes. 5. Toss lightly and season with salt and pepper, to taste. Set aside. For the salmon: 1. Put a grill pan over medium-high heat or preheat a gas or charcoal grill. 2. Brush the grilling rack with vegetable oil to keep the salmon from sticking. Brush the salmon on both sides with the agave nectar and season with salt and pepper, to taste 3. Grill until the fish flakes easily and is cooked through, about 3 to 4 minutes on each side. 4. Transfer the salmon to a platter and allow to rest for 5 minutes. 5. Spoon the salsa verde on top of the salmon or serve on the side as an accompaniment Click Back to Table of Content
Korean Smoked Salmon w/ Toasted Almond Parsley Salsa
12 oz. salmon fillet, cut into 4 pieces Coarse-grained salt Freshly ground black pepper Toasted Almond Parsley Salsa for serving Baked squash, for serving (optional) Salsa: 1 shallot 1 tbsp red wine vinegar Coarse grain salt 2 tbsp capers, rinsed 1 c. fresh flat-leaf parsley ½ c. toasted almonds Extra virgin olive oil Salsa: 1. Mince the shallot and add to a small bowl. Pour the vinegar over the shallots and add a pinch of salt. Let sit for 30 mins. 2. Roughly chop the capers, parsley and almond. 3. Add shallots and olive oil, tasting as you go. 4. Mix again and adjust the seasonings Salmon: 1. Preheat oven to 450 degrees F. 2. Season Salmon with salt and pepper. 3. Place Salmon, skin side down on a non-stick baking sheet or in a non-stick pan with an oven-proof handle 4. Bake until salmon is cooked thoroughly – about 12-15 mins. 5. Serve with Toasted Almond Parsley Salsa and squash
Click Back to Table of Content
Pan Seared Salmon with Mango Salsa
Salsa:
2 cups diced ripe mango (about 2 mangos)
½ cup finely diced red onion
1 cup diced Hass avocado (1 medium avocado)
¼ cup minced fresh cilantro
2 tablespoons extra virgin olive oil
freshly ground black pepper
big pinch of kosher salt
¼ teaspoon red pepper flakes
Juice from 1 lime
Salmon:
1½ pounds fresh wild king salmon filet (pick a thick, uniform filet with minimal tapering)
2 tablespoons ghee
Kosher salt
Freshly-ground black pepper
1.
Dice up mangoes; place in bowl. Add all other ingredients. Stir to combine and season to taste.
2.
Cut salmon into 4 serving-size pieces. Pat dry and season all sides with salt and pepper. Heat a tablespoon or two of ghee in a cast iron skillet over medium-high heat until shimmering.
3.
Add the salmon, skin-side-down, and then turn down the heat to medium-low. Gently press each piece of salmon down with a flexible spatula to prevent them from curling up—you want the skin to crisp evenly.
4.
Cook for 6 minutes or until the crispy skin releases from the surface of the skillet (or until a meat thermometer registers between 120°F and 130°F).
5.
For color, I like to then quickly sear the other sides of the salmon, about 30 seconds per side.
6.
I serve the filets with the crispy skin on top, and spoon on the Mango + Avocado Salsa.
Click Back to Table of Content
L
Shrimp and Veggie Stir-Fry
1 tsp. dark sesame oil 2 tbsp. bottled minced fresh ginger 3 tbsp. low-sodium soy sauce 2 tbsp. seasoned rice vinegar 2 tsp. sugar 1 tsp. bottled minced garlic 1 sm. red bell pepper, cut into 1.5 in. pieces 1 sm. orange bell pepper, cut into 1.5 in. pieces 1 sm. yellow bell pepper, cut into 1.5 in pieces 1 sm. red onion, cut into 8 wedges 1 cup snow peas, trimmed 1.5 lbs. peeled and deveined large shrimp 3 tbsp. sesame seeds, toasted
Shrimp Coconut Curry
1.
Preheat oven to 350F. Heat the olive oil over medium-high heat in a large skillet.
2.
Combine the flour, paprika and sea salt in a shallow pan. Drop each chicken breast in the mixture and toss to coat completely.
3.
Drop each chicken breast in the hot oil and brown on both sides (should take only about four minutes). Remove chicken breasts and keep warm on a plate.
4.
Pour the lemon juice in the pan and stir to deglaze. Put chicken breasts in a baking dish and pour juice on top. Sprinkle with brown sugar and lemon zest.
5.
Bake for about 20-25 minutes, or until cooked through.
___________________________________________________________________________________________
Sam Choy’s Hawaiian Style Poke
1 lb.Sashimi Grade Ahi Tuna, cut into ¾ inch dice 1 Med. size Tomato, trimmed and cut into ¼ inch dice ½ Cup Onion, Peeled & Chopped 2 Tbsp. Shoyu 1 Tsp. Seasame Oil ½ Tsp. Granulated Sugar ½ Tsp. Red Chili Flakes OR 1 Hawaiian Chili Pepper, Trimmed & Minced 2 Tsp. Green Onion, Chopped for Garnish 1 tsp.steak sauce 1/4 cup honey 1/3 cup Dijon mustard 2 tbsp. mayonnaise 4 skinless, boneless chicken breast halves
1.
Combine the Ahi, Tomato, Onion, Shoyu, Sesame Oil, Sugar, and the Red Chili Pepper, mix Well.
2.
Allow flavors to blend for 1 hour before serving.
3.
Garnish with the chopped green onion before serving.
Click Back to Table of Content
L
Shrimp Coconut Curry 1 tbsp. vegetable oil 1 onion, chopped 1 garlic clove, chopped 1/2 c. low-sodium chicken broth ½ c. unsweetened coconut milk 2 tsp. curry powder 2 tsp. cornstarch 1 lb. large shrimp, peeled & deveined 1 tsp. fresh lemon juice Salt & freshly ground pepper Hot cooked rice, for serving 2 tbsp. toasted coconut flakes 1.
In a large skillet, heat the oil over medium-high heat. Add the onion, and cook until softened, about 5 mins.
2.
Reduce the heat to medium, add the garlic and cook for 30 seconds, until fragrant. Add the broth. Coconut milk, and curry powder and stir to combine.
3.
In a small bowl, combine the cornstarch with 2 tsp. of water and stir until dissolved
4.
Stir the cornstarch mixture into the curry sauce and bring to a boil. Cook, stirring constantly, until thick, about 1 minute.
5.
Add the shrimp and lemon juice and cook until the shrimp are cooked through, 2 – 3 mins. Season to taste with salt and pepper. Serve over rice, with the coconut flakes sprinkled on top
___________________________________________________________________________________________
Spicy Shrimp Soup
3 1/2 cups fat-free, less-sodium chicken broth
1 cup sliced mushrooms
1/4 cup finely chopped red bell pepper
1 tablespoon light brown sugar
1/2 teaspoon grated peeled fresh ginger
1/4 teaspoon red curry paste
1 cup light coconut milk
1 pound large shrimp, peeled and deveined
1/4 cup thinly sliced green onions
2 tablespoons thinly sliced fresh basil
2 tablespoons fresh lime juice
1.
Combine first 6 ingredients in a large saucepan over medium-high heat; bring to a boil.
2.
Cover, reduce heat, and simmer 10 minutes. Stir in coconut milk; cook 2 minutes or until hot.
3.
Add shrimp to pan; cook 3 minutes or until shrimp are done. Remove pan from heat; stir in onions, basil, and juice. Click Back to Table of Content
STEWs …. CHILIs …. GUMBOs ….
By Jeffrey Loeb
Click Back to Table of Content
L
Beef Stew 1 1 2 3 1 2 1 2 2 1 1 2
1. 2. 3. 4. 5. 6. 7. 8. 9.
pound chuck steak, trimmed and cut into pieces large onion, chopped tablespoons tomato paste tablespoons flour 1/2 cups low-sodium beef broth teaspoons dried oregano teaspoon cumin plum tomatoes, chopped 15 ounce cans white hominy, drained and rinsed green and yellow bell pepper, chopped tablespoon olive oil tablespoons lime juice 2/3 cup fat free cottage cheese
Heat oil in a nonstick skillet over medium-high heat. Add steak and cook 7 minutes. Remove to slow cooker bowl. Add onion to skillet. Cook 3 minutes. Stir in tomato paste; cook 2 minutes. Add flour and cook, stirring, 1 minute. Scrape onion mixture into slow cooker bowl. Stir in broth, oregano and cumin; cook on LOW for 5 hours. Stir in tomatoes, hominy, peppers. .Cook 1-1/2 hours more. Stir in lime juice. Serve with sour cream, if desired. Combine the cottage cheese, vinegar, thyme, beans, 1/4 teaspoon salt and 1/4 teaspoon pepper in a food processor. ___________________________________________________________________________________
Alligator Stew
1. 2. 3.
1/2 c. cooking oil 1 qt. alligator meat,cut into small pieces about 1/2 inch thick 1/2 c. onions,chopped 1/2 c. bell peppers or banana peppers,chopped 1/2 c. celery,chopped 2 tbsp. minced parsley 1 (10 oz.) can tomatoes with green chilies Salt and pepper to taste
Put cooking oil and alligator meat in cooking pot. Add chopped vegetables, tomatoes,and season to taste with salt and pepper. Cover pot and cook over medium heat for 30-40 minutes.
Click Back to Table of Content
L
Crock Pot Venison Stew Beef Stew
1 pound - Venison tenderloin
1 large yellow onion, chopped
4 small new potatoes, chopped (I used 2 red and 2 golden)
1lb - frozen lima beans
1 lb - frozen corn
1 - 28 ounce can whole tomatoes (no salt added)
2 cups - chopped celery
2 cups - low sodium chicken broth
1/2 cup barbecue sauce (I used Stubbs Original)
2 tablespoons - cider vinegar
2 teaspoons - chili powder
1.
Add all ingredients to a 6 quart slow cooker, stir, and cook on low for 10 hours (or high for 5 hours).
2.
After cooking, shred any remaining large pieces of pork and stir before serving. ___________________________________________________________________________________
Veal Stew
1/2 c. cooking oil 1 qt. alligator meat,cut into small pieces about 1/2 inch thick
1/2 c. onions,chopped
1/2 c. bell peppers or banana peppers,chopped
1/2 c. celery,chopped
2 tbsp. minced parsley
1 (10 oz.) can tomatoes with green chilies
Salt and pepper to taste
1.
Put cooking oil and alligator meat in cooking pot.
2.
Add chopped vegetables, tomatoes,and season to taste with salt and pepper.
3.
Cover pot and cook over medium heat for 30-40 minutes. Click Back to Table of Content
Roasted Root Vegetable Irish Lamb Stew
1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20.
4 tablespoons olive oil 3 pounds lamb shoulder, cut into 1 1/2 inch pieces Salt Freshly ground black pepper 2 cups leeks, sliced 1/2 cup flour 4 ounces unsalted butter 1 cup Guinness beer 3 cups beef stock 1 cup tomatoes, peeled, seeded and diced
1/2 pound parsnips peeled and cut into 2-inch pieces 1/2 pound carrots, peeled and cut into 2-inch pieces 1 pound russet potatoes peeled and cut into 2-inch pieces 4 cloves garlic cut in half 3 sprigs of fresh rosemary 1 cup peas shelled 1 cup leeks, sliced thinly Oil for frying
Preheat the oven to 400 degrees. In a heavy-bottomed pot, heat 2 tablespoons of the olive oil. When the oil is hot, add the lamb and brown evenly. Remove the lamb from the pot and set aside. Add the leeks and saute until soft. Add the butter and melt. Add the flour to make a roux. Turn the heat down to low, and cook the roux until it is brown, about 15 minutes. Whisk in the beer and stock. Add the tomatoes and the reserved lamb, bring to a simmer, cover and simmer, covered, for 1-1/2 hours. While the lamb mixture is simmering, combine the parsnips, carrots, potatoes and garlic in a large bowl. Toss with remaining olive oil, salt and pepper and rosemary sprigs. Place the vegetables in a roasting pan and place in a 400-degree oven and roast for 45 minutes, stirring every 20 minutes, until vegetables are tender. Remove the vegetables from the oven and discard the rosemary sprigs. Add the roasted vegetables and the peas to the lamb mixture and cook for 10 minutes. Add the chopped rosemary. Season with salt and pepper. Add the thinly sliced leeks to a pot of heated oil and fry for 3 minutes, or until crisp. Remove the leeks from the oil and drain on paper towels. Season the leeks with salt. Garnish the stew with the fried leeks. Click Back to Table of Content
Catfish Gumbo
1/4 teaspoon freshly ground black pepper 1 teaspoon garlic salt 1 teaspoon Cajun seasoning 1 bay leaf 2 tablespoons vegetable oil 1/3 cup diced onions 1/3 cup diced celery 1/2 green pepper, diced 1 1/2 tablespoons all-purpose flour 1 (10.5-ounce) can chicken broth 1 (14.5-ounce) can diced tomatoes 3 ounces tomato paste 1 small (5-ounce) package frozen cut okra Splash hot sauce 3/4 pound to 1 pound catfish, cut into chunks Rice, cooked and drained, for serving
1. In a small bowl, combine the pepper, garlic salt, Cajun seasoning, and bay leaf and mix well; set aside. 2. In a large pot, heat the vegetable oil over high heat. Add the onions, celery, and green peppers and stir. 3. Add the flour and stir until blended. 4. Add the chicken broth and stir until smooth. Add the tomatoes, tomato paste, and okra and stir until mixed well. 5. Add the hot sauce and seasoning mixture and mix well. 6. Bring the gumbo to a boil and then reduce the heat to a simmer and simmer for 30 minutes, uncovered. 7. Add the catfish and stir to mix well. 8. Cover the pot and simmer for 20 minutes. Serve with rice.
Click Back to Table of Content
CROCKPOT SHRIMP GUMBO
3 tablespoons flour 3 tablespoons oil 1/2 pound smoked sausage, cut into 1/2 inch slices 2 cups frozen cut okra 1 large onion, chopped 1 large green bell pepper, chopped 3 cloves garlic, minced 1/4 teaspoon ground red cayenne pepper 1/4 teaspoon pepper 1 can (14.5 ounce size) diced tomatoes, undrained 1 package (12 oz) frozen shelled deveined cooked medium shrimp, rinsed 1 1/2 cup uncooked regular long-grain white rice 3 cups water
1. In small saucepan, combine flour and oil; mix well. Cook, stirring constantly, over mediumhigh heat for 5 mins. this is your Roux. 2. Reduce heat to medium; cook, stirring constantly, about 10 minutes or until mixture turns reddish brown. Place flour-oil mixture in 3 1/2 to 4 quart Crockpot. 3. Stir in all remaining ingredients except shrimp, frozen gumbo, rice and water. Cover; cook on low setting for 7-9 hours. 4. When ready to serve, cook rice in water as directed on package. Add shrimp to gumbo and thawed okra mixture in crockpot; mix well and cover; cook on low setting for additional 30 minutes. 5. Serve gumbo over rice.
Click Back to Table of Content
L
Sausage Lentil Soup
1 lb sausage 1 stalk celery, chopped 2 carrots, chopped 2 cups lentils diced tomatoes zucchini, chopped onion 6 cups chicken broth 2 garlic cloves basil, oregano, bay leaves, thyme
uscan Turkey Soup
Lighter Creamy White Bean Dip
1. Brown sausage and drain. 2. Combine all ingredients in large pot, bring to boil, reduce heat and cover. 3. Simmer 45 mins – 1 hr. or until lentils are tender
___________________________________________________________________________________________
Fresh Tomato Soup
2 cups fat-free, less-sodium chicken broth 1 cup chopped onion 3/4 cup chopped celery 1 tablespoon thinly sliced fresh basil 1 tablespoon tomato paste 2 pounds plum tomatoes, cut into wedges 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper 6 tablespoons plain low-fat yogurt 3 tablespoons thinly sliced fresh basil
1. 2.
Combine first 6 ingredients in a large saucepan; bring to a boil. Reduce heat, and simmer 30 minutes. Place half of tomato mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large bowl. Repeat procedure with remaining tomato mixture. Stir in salt and pepper. Ladle 3/4 cup soup into each of 6 bowls; top each serving with 1 tablespoon yogurt and 1 1/2 teaspoons basil.
3. 4. 5.
Click Back to Table of Content
L
Chipotle Chicken Tortilla Soup
1. 2. 3. 4. 5.
1 tablespoon canola oil 1 1/2 teaspoons bottled minced garlic 3/4 lb. chicken breast tenders, cut into bite-sized pieces 1 teaspoon chipotle chile powder 1 teaspoon ground cumin 1 cup water 1/4 teaspoon salt 1 (14-ounce) can fat-free, less-sodium chicken broth 1 (14.5-ounce) can stewed tomatoes, undrained 1 cup crushed baked tortilla chips 1/4 cup chopped fresh cilantro 1 lime, cut into 4 wedges
Heat oil in a large saucepan over medium-high heat. Add minced garlic and chicken; sauté 2 minutes. Add chile powder and cumin; stir well. Add water, salt, broth, and tomatoes; bring to a boil. Cover, reduce heat, and simmer 5 minutes. Top with tortilla chips and cilantro, and serve with lime wedges .
Click Back to Table of Content
Fragrant Turkey Pho A Phil Vickery Recipe, January 2013
4 ¼ cups strong homemade chicken or turkey stock. (or use 3-4 chicken stock cubes) 8 salad onions, sliced on the diagonal 1 small fresh red chilli, finely chopped 2 cloves garlic, crushed 2 tbsp fish sauce 1 tbsp caster sugar salt pepper 2 British turkey breast steaks (about 350g/1½ cups) ¾ cups rice vermicelli ¾ cups beans prouts 1 small bunch coriander 1 small bunch Thai fresh basil or normal basil 10 fresh mint leaves juice 2 large limes soy sauce, to season
1.
Place the stock (or water and cubes) into a large saucepan and heat until just simmering
2.
Next add the onions, chilli, garlic, fish sauce, sugar and a little salt and pepper, simmer for 3 minutes
3.
In the meantime, cut the turkey into very thin strips and add to the stock
4.
The turkey will cook almost right away, and stir well.
5.
Add the noodles and beansprouts, bring to a simmer and turn off
6.
Roughly chop the herbs and add to the Pho along with the juice from the lime and serve right away.
7.
You can serve a little soy sauce with the Pho if you want, along with extra lime, herb and even more chilli.
Click Back to Table of Content
L
Potato Corn Chowder
2 1/2 cups cooked corn ( canned is fine)
2 cups diced potatoes
1 tablespoon butter
1/4 cup onion, diced
1/8 teaspoon pepper
1 1/2 cups boiling water
2 cups hot milk
1 tablespoon flour, mixed with tablespoon water
1.
Combine, in a large pot all ingredients except milk and flour/water.
2.
Cook until potatoes are fork tender.
3.
Add milk and flour/water, stirring well.
4.
Bring to a boil and allow to cook for 10 minutes; serve with chopped green onion and shredded cheese as a garnish. ___________________________________________________________________________________________
Potato Leek Soup Recipe
Large leeks, cut lengthwise, separate, clean.
Use only the white and pale green parts, chop.2 Tbsp butter
2 cups water
2 cups chicken broth (or vegetable broth for vegetarian option)*
2 lbs potatoes, peeled, diced into 1/2 inch pieces
Marjoram - dash
1/4 cup chopped fresh parsley
2 teaspoons chopped fresh thyme, or 1/2 teaspoon dried thyme
Tabasco sauce or other red chili sauce
Salt & Pepper
1.
Cook leeks in butter with salt and pepper in a medium sized sauce pan.
2.
Cover pan, cook on low heat for 10 minutes. Check often. Do not brown the leeks.
3.
Add water, broth, and potatoes. Bring to a low simmer and cook for 20 minutes.
4.
Scoop about half of the soup mixture into a blender, puree and return to pan.
5.
Add marjoram, parsley, and thyme.
6.
Add a few dashes of chili sauce to taste.
7.
Add some freshly ground pepper, 1-2 teaspoons salt or more to taste. *If cooking gluten-free, be sure to use gluten-free broth
Click Back to Table of Content
L
Crock Pot Chili 1. 2. 3. 4. 5.
1 lb lean ground beef1 cup chopped onion 1/2 cup chopped green pepper 1/4 cup dry red wine or 1/4 cup water 1 tablespoon chili powder 1 teaspoon sugar 1 teaspoon ground cumin 1/4 teaspoon salt 1 garlic clove, minced 1 (15 ounce) can kidney beans, un-drained 1 (14 1/2 oz.) can Mexican-style stewed tomatoes, undrained 6 tbsp. shredded reduced-fat sharp cheddar cheese
Cook ground round in large non-stick skillet over medium-high heat until brown, stirring to crumble. Add next 7 ingredients (onion through garlic), and cook for 7 minutes or until onion is tender. Place mixture in an electric slow cooker and stir in beans and tomatoes. Cover with lid and cook on low heat setting for 4* hours. Spoon into bowls and sprinkle with cheese. Note: This can also be done on the stove top: After adding beans and tomatoes, bring to a boil. Reduce heat and simmer, partially covered, 1 1/2 hours. I leave mine in the crock-pot about 8 hours while I'm at work and it comes out fine
___________________________________________________________________________________________
Black Bean Yam Chili 1. 2. 3. 4. 5. 6. 7. 8. 9.
2 tablespoons olive oil or coconut oil 4 cloves garlic, minced 1 medium red onion, diced 1 red bell pepper, seeded and diced 2 teaspoons sea salt 1 tablespoon cumin 2 tablespoons chili powder 1 large garnet yam, cut into ½” cubes Zest and juice of 1 lime 1 can (29 ounces) fire-roasted crushed organic tomatoes, no salt added (Muir Glen brand is best) 1 cup water or vegetable stock 3 cans (14 oz. ea.) black beans, drained and rinsed (or 4 c. freshly cooked) 1 teaspoon cocoa powder 1 cup chopped cilantro for garnish (optional)
------------------------------------
In a large pot over medium heat, heat the oil. Sautee the garlic, onion, pepper, and salt until the veggies are soft, 4 to 5 minutes. Add the cumin and chili powder and stir to combine. Cook for another minute. Add the yam and lime zest and cook for about 10 minutes more, stirring occasionally. Add the tomatoes, water or vegetable stock, beans, lime juice, and cocoa powder. Bring to a simmer, cover, and cook for 10 minutes, or until the yams are soft. Top with chopped cilantro (if using) and squeeze of line, if desired. Serve over brown rice or with gluten-free cornbread.
Variation: Add 1 point of lean ground turkey or chicken to make a heartier chili with extra protein. Click Back to Table of Content
L
Chicken Fajita Chili 1. 2. 3. 4. 5. 6. 7. 8.
2 lbs. skinless, boneless chicken breast halves, cut into 1-inch pieces 1 Tbsp. chili powder 1 Tsp. fajita seasoning 2 cloves garlic, minced 1/2 Tsp. ground cumin Nonstick cooking spray 14 1/2 oz. can no-salt-added diced tomatoes, undrained 1-16 oz. package frozen yellow, green, and red peppers and onions 1-19 oz. can cannellini beans (white kidney beans), rinsed and drained 3 Tbsp. shredded reduced-fat cheddar cheese (optional) 3 Tbsp. light sour cream (optional) 3 Tbsp. purchased guacamole (optional)
In a medium bowl combine chicken, chili powder, fajita seasoning, garlic, and cumin; toss gently to c oat. Set aside. Coat a large skillet with cooking spray; heat skillet over medium-high heat. Cook half of the chicken mixture in hot skillet until brown, stirring occasionally. Transfer chicken mixture to a 3-1/2- or 4-quart slow cooker. Repeat with remaining chicken mixture. Stir tomatoes, frozen vegetables, and beans into chicken mixture in slow cooker Cover and cook on low-heat setting for 4 to 5 hours or on high-heat setting for 2 to 2-1/2 hours. If desired, top each serving with cheese, sour cream, and guacamole.
___________________________________________________________________________________________
Zesty Turkey Chili
1 large onion, chopped 3 garlic cloves, minced 1 teaspoon canola oil 1 can (4 ounces) green chilies 2 teaspoons ground cumin 1-1/2 teaspoons dried oregano 1/4 teaspoon ground cloves 1/8 teaspoon hot pepper sauce 1/8 teaspoon cayenne pepper 2 cans (15-1/2 ounces each) great northern beans, drained 3 cups reduced-sodium chicken broth 3 cups cubed cooked turkey breast
1. Saute onion and garlic in oil for 5 minutes. 2. Add chilies and seasonings; cook and stir 3 minutes. 3. Stir in beans, broth and turkey; simmer 15 minutes. Click Back to Table of Content
PASTA & SIDES
By: Graham K Shunk
Click Back to Table of Content
L
Buttery Pasta With Salmon and Leeks
acon Wrapped Chorizo Lime Jalapeno Poppers kosher salt and black pepper
4 tablespoons unsalted butter
2 leeks, sliced
chives, chopped
¾ pound spaghetti
1 pound skinless salmon fillet
1.
Cook the spaghetti according to the package directions.
2.
Meanwhile, season salmon with ¾ teaspoon kosher salt and ¼ teaspoon black pepper. Cook in 2 tablespoons of the butter in a large nonstick skillet over medium-high heat until opaque throughout, 4 to 6 minutes per side; remove and flake. Add the leeks to the skillet and cook until tender, 4 to 6 minutes.
3.
Toss the spaghetti with the salmon, leeks, remaining butter, and chives
By Charlyne Mattox ___________________________________________________________________________________________
Orzo with Herbs
2 cups of Orzo
6 scallions
Olive Oil
2 cups of Chicken Broth
1 handful of chopped parsley & dill
Salt & Pepper
¼ cup of grated parmesan cheese
1. Cook 2 cups orzo in salted boiling water until al dente, about 8 minutes; drain. 2. Chop 6 scallions; cook just the white parts in a skillet with olive oil until tender, about 2 minutes. 3. Stir in the orzo, 2 cups chicken broth, the scallion greens and a handful each of chopped parsley and dill; season with salt and pepper. 4. Simmer until slightly thickened, about 3 minutes. 5. Stir in 1/4 cup grated parmesan.
Click Back to Table of Content
L
Capellini with Spicy Zucchini-Tomato Sauce 3 tablespoons extra-virgin olive oil Read more at: http://www.foodnetwork.com/recipes/food 1 clove garlic, minced network-kitchens/capellini-with-spicy-zucchini-tomato-sauce 1/4 teaspoon red pepper flakes 1 28 -ounce can whole San Marzano tomatoes recipe.html?oc=linkbackBacon Wrapped Chorizo Kosher salt Lime Jalapeno Poppers 1 medium zucchini, cut into small chunks
1/2 pound capellini
1/4 cup chopped fresh basil
Grated parmesan cheese, for topping
1.
Heat the olive oil in a large skillet over medium heat.
2.
Add the garlic and red pepper flakes and cook until the garlic is just golden, about 1 minute.
3.
Crush the tomatoes into the skillet with your hands and add the juice.
4.
Add 1/2 teaspoon salt and simmer, stirring occasionally, until the sauce is slightly thickened, about 15 minutes.
5.
Add the zucchini and cook until crisp-tender, about 5 minutes. Season with salt.
6.
Bring a large pot of salted water to a boil. Add the capellini and cook as the label directs. Drain and add to the sauce along with the basil; toss to coat. Top with parmesan.
____________________________________ Whole-Wheat Spaghetti with Lemon Basil, and Salmon
1.
1/2 lb spaghetti
3 garlic cloves, minced
2 T extra-virgin olive oil
1/2 t kosher salt, plus more for seasoning
1/2 t freshly ground black pepper, plus more for seasoning
1 T olive oil
4 (4-ounce) salmon fillets
1/4 c chopped fresh basil leaves
3 T capers, rinsed and drained
Zest of 1 lemon
2 T freshly squeezed lemon juice
2 c fresh baby spinach leaves, washed and dried
Bring a large pot of salted water to a boil over high heat. Add the pasta and cook according to the package instructions until it is al dente, about 8-10 minutes. Drain the pasta and transfer to a large bowl. Add the minced garlic, extra-virgin olive oil, salt and pepper. Toss to combine.
2.
In a medium skillet, warm the olive oil over medium-high heat. Season both sides of the salmon fillets with salt and pepper. Add the fish to the pan and cook until medium rare, about 2 minutes per side, depending on the thickness of the fish. Remove the salmon from the pan.
3.
Add the basil, capers, lemon zest, and lemon juice to the spaghetti and toss to combine. Set out 4 shallow bowls or serving plates. Place 1/2 cup of spinach in each bowl. Top with one quarter of the pasta. The warmth of the pasta will wilt the spinach. Top each mound of pasta with a salmon fillet. Serve immediately.
Click Back to Table of Content
Cheese Ravioli With Kale Pesto and Roasted Carrots http://www.realsimple.com/food-recipes/browse-all-recipes/cheese-ravioli-kale-pesto-00100000110081/
Photo by Christopher Baker
1 pound carrots (about 6), sliced 6 tablespoons olive oil kosher salt and black pepper 2 tablespoons roasted almonds, plus more, chopped, for serving 1 clove garlic 1/2 small bunch kale, stems discarded and leaves torn (about 3-1/2 cups) 1 1/2 ounces grated Parmesan (1/3 cup), plus more for serving 1/2 teaspoon grated lemon zest 16 to 18 ounces fresh or frozen cheese ravioli
1. Heat oven to 450° F. Toss the carrots, 2 tablespoons of the oil, and ¼ teaspoon each salt and pepper on a rimmed baking sheet and roast, tossing once, until tender, 10 to 12 minutes. 2. In the meantime, pulse the almonds and garlic in a food processor until finely chopped. Add the kale, Parmesan, lemon zest, ½ teaspoon salt, and ¼ teaspoon pepper; pulse until finely chopped. With the machine running, add the remaining 4 tablespoons of oil. Process until smooth.
3. Cook the ravioli according to the package Ingredients:. Reserve ½ cup of the cooking water; drain the ravioli and return them to the pot. 4. Add the carrots, pesto, and ¼ cup of the reserved cooking water and toss gently to coat (adding more cooking water as needed to loosen the sauce). Serve warm, sprinkled with the chopped almonds and Parmesan.
Click Back to Table of Content
Crock-Pot Lasagna Recipe
3 cans (14.4 oz.) crushed tomatoes 3 cloves garlic, finely chopped 2 tbsp. dried oregano ½ tsp. kosher salt ¼ tsp. red pepper flakes 2 containers (15 oz. each) fresh skim ricotta 2 cups (8 oz.) grated mozzarella ¼ cup grated Parmesan 12 whole wheat lasagna noodles (about ¾ of a lb. box) 5 oz. (about 6 cups) baby spinach
1.
In a medium bowl, combine the tomatoes, garlic, oregano, salt, red and black pepper.
2.
In a separate bowl, mix the ricotta, 1 cup of mozzarella and parmesan cheese.
3.
In the bottom of a 5-6 quart slow cooker, spread a tine layer of the sauce.
4.
Top the layer of sauce with 3 of noodles, breaking to fit as necessary.
5.
Spread about 1 cup of the sauce over noodles and layer with 2 cups of the spinach and 1-1/2 cups of cheese mixture.
6.
Cook on low, covered, until the noodles are tender – especially in the center of the lasagna, for about 3 to 3 1/2 hours.
Note:
You can use 3 – 15 oz. Prego Heart Smart Pasta Sauce instead of making the tomato mixture above. You can add to the pasta sauce mushrooms, peppers and/or zucchini as well.
Click Back to Table of Content
Spicy Garlic Eggplant 1. 2. 3.
2 T. olive oil 2 cloves garlic, minced 3 medium Asian (long) eggplants, peeled and cut in 1-inch sections 2 T. soy sauce 1-1/2 T. brown sugar 1 T. chile garlic sauce (available in Asian section of markets) 1/4 c. chicken stock pepper to taste
In a wok, heat oil and add garlic, eggplant, soy sauce, brown sugar and chile paste. Sauté 2 or 3 minutes. Add chicken stock and pepper. Cover and simmer 8-10 minutes. Great as a side dish. Serve over rice.
________________________________________________
Kale Quinoa Patties
2 ½ cups cooked quinoa, cooled 4 cups kale, cleaned, deveined, chopped small 3 large eggs, beaten 1 tsp sea salt Mushrooms, trimmed and sliced 4 cloves garlic, minced 1 medium shallot or 1/2 small red onion, minced 1/4 to 1/2 teaspoon red pepper flakes 1 cup grated parmesan cheese (about 2 ounces) 3 tablespoons fresh oregano
1.
Combine quinoa, eggs, Parmesan, chives and salt in medium mixing bowl.
2.
Heat 2 Tbsp olive oil in skillet on medium heat then sweat onions and garlic, approximately 3 minutes. Add kale to skillet and cook until kale is bright green and soft.
3.
Add kale mixture to quinoa mixture, then add breadcrumbs and stir to combine.
4.
Place clean skillet on medium heat and add enough oil to coat bottom of pan.
5.
Form patties using ½ cup of quinoa mixture and place patties in skillet being careful not to splash hot oil or overcrowd the pan. Fry until golden brown on each side, approximately 5 minutes p/side.
6.
Remove patties, drain on paper towel and serve.
Notes: Sweating means to draw the moisture out without browning. Sautéing is when you cook over medium-high heat to brown the veggies, sweating is cooking them over medium heat until they are soft and translucent, but not brown. It helps to build their flavor.
Click Back to Table of Content
Tortellini and Spinach
12-16oz. cheese tortellini (frozen, refrigerated, dried) 7 cloves of garlic chopped 1/3 c. (approx.) EVOO Wedge of fresh Romano or Parmesan cheese Fresh ground black pepper 2 small bags of baby spinach (or 1 large)
1. Cook pasta of choice according to the Ingredients: While pasta cooks, heat olive oil on medium heat then add garlic and stir constantly (don't let it get brown). 2. Cook garlic in oil for a min. and add spinach slowly letting it cook down. 3. Drain pasta and add it to the spinach, garlic pan, stirring to coat pasta. Warm through on low heat. 4. Plate and top with the fresh grated cheese (big shreds better), and freshly ground black pepper. Note: In season, sometimes we add fresh tomato just prior to plating __________________________________________________________________________________
Pesto Chicken Florentine
2 tablespoons olive oil 2 cloves garlic, finely chopped 4 skinless, boneless chicken breast halves/cut into strips 2 cups fresh spinach leaves 1(4.5 ounce) package dry alfredo sauce mix 2 tablespoons pesto 1(8 ounce) package dry penne past 1 tablespoon grated Romano cheese
1. Heat oil in a large skillet over medium high heat. 2. Add garlic, sautee for 1 minute; then add chicken and cook for 7 to 8 minutes on each side. 3. When chicken is close to being cooked through (no longer pink inside), add spinach and sautee all together for 3 to 4 minutes. 4. Meanwhile, prepare Alfredo sauce according to package directions. When finished, stir in 2 tbsp. pesto; set aside. 5. In a large pot of salted boiling water, cook pasta for 8 to 10 minutes or until al dente. Rinse under cold water and drain. 6. Add chicken/spinach mixture to pasta, then stir in pesto/Alfredo sauce. Mix well, top with cheese and serve.
Click Back to Table of Content
VEGETERIAN
By: Joyce Simmons Click Back to Table of Content
L
Lighter Creamy White Bean Dip
2/3 cup fat free cottage cheese 1 tablespoon apple cider vinegar One 15.5-ounce can cannellini beans, rinsed and drained Kosher salt and freshly ground black pepper 2 teaspoons good quality olive oil Pinch smoked or sweet paprika Chopped chives, for garnish
1. Combine the cottage cheese, vinegar, thyme, beans, 1/4 teaspoon salt and 1/4 teaspoon pepper in a food processor. 2. Puree until smooth, scraping down the sides of the bowl as needed and chill 30 minutes to 1 hour. 3. Transfer to a serving bowl and drizzle with the olive oil, sprinkle with the paprika and garnish with chives. 4. Serve with pita chips or veggies. ___________________________________________________________________________________________
Black Bean & Sweet Potato Quesadillas
1.
2.
3.
2 1/2 pounds sweet potatoes, quartered 1 tablespoon curry powder 1/2 lime, juiced 2 tablespoons cilantro leaves, roughly chopped 1/2 cup black beans, drained, salt, to taste cayenne pepper, to taste* 6 ounces reduced fat Monterey Jack cheese, shredded 12 corn tortillas
Preheat the oven to broil. Sprinkle the tortillas with water and place in the oven for 2-3 minutes, or until soft and warmed through. Cover with a clean towel and set aside. Bring a large pot of salted water to boil over medium-high heat. Add the quartered sweet potatoes to the pot and cook for about 20 minutes, or until tender when pierced with a knife. Drain the cooked potatoes in a colander and run under cold water under they are cool enough to handle. Remove the skins and roughly dice the cooked sweet potatoes. *Optional: Add if you like your quesadillas spicy.
4.
5.
6.
Place the diced sweet potato pieces into a large bowl with the curry powder, lime juice and cilantro. Slowly stir in the black beans. Season to taste with salt and cayenne pepper, if using. On a flat work surface, sprinkle 1 tablespoon of shredded cheese on one side of a warmed tPrtilla, spread a spoonful of potato bean mixture on top and sprinkle the other side with another tablespoon of cheese. Fold the tortilla in half and press down to make sure the quesadilla adheres. Repeat with the remaining tortillas. Arrange the quesadillas on two cookie sheets. Place in the preheated oven and broil for 2-4 minutes, or until the cheese melts through and the tortillas turn goldenbrown.
Click Back to Table of Content
L
Windsor Mushroom Bake
2 1/2 qt. casserole 1 c. chopped celery 1 c. chopped onion 3 tbsp. butter 1/2-1 lb. mushrooms, sliced 9 slices toasted bread or croutons to equal above 1 c. colby cheese 1 c. Monterey cheese 2 beaten eggs 2 c. milk 1/4 tsp. salt & pepper 1/3 tsp. Italian seasoning
1.
Saute onions and celery in butter for 5 minutes.
2.
Add mushrooms and saute 5 minutes.
3.
Layer 1/2 each bread cubes and cheeses; mix then 1 layer of mushrooms, celery, onion mix. Repeat until casserole is filled. Set aside.
4.
Combine eggs, milk and seasonings. Stir well. Pour over top of casserole
5.
Bake at 350 degrees about 60 minutes or until top is brown.
___________________________________________________________________________________________
Broccoli Bake
2 - 10-ounce packages frozen broccoli spears, thawed and drained. 1 -(10.75-ounce) can reduced-fat condense cream of mushroom soup. ½ cup low-fat mayonnaise ¼ cup evaporated skim milk ¼ Cup shredded reduced-fat sharp cheddar cheese 2 egg whites, slightly beaten ¼ cup bread crumbs 1 tablespoon light butter Cooking spray
1.
Preheat oven to 350 F. Coat a 10x10 inch pan with cooking spray. Lay broccoli evenly in pan.
2.
In a medium bowl, combine soup, mayonnaise, evaporated milk, cheese and egg whites until well mixed. Pour over broccoli.
3.
Using a fork, combine bread crumbs with melted light butter in a small bowl until thoroughly mixed. Sprinkle over soups and broccoli mixture. Bake 40-45 minutes until golden Click Back to Table of Content
Green Bean Casserole
1/4 cup olive oil 6 medium shallots, sliced into rings (about 1 cup) 1 1/2 pounds thin fresh string beans or haricots verts, trimmed 1 pound button mushrooms, sliced 6 large cloves garlic, minced 1 tablespoon chopped fresh thyme 3 cups low-fat (1 percent) milk 3 tablespoons all-purpose flour 1/3 cup plus 2 tablespoons freshly grated parmesan cheese 1/2 cup finely chopped fresh parsley 1/4 teaspoon ground nutmeg Salt and freshly ground pepper Olive oil cooking spray
1.
Preheat the oven to 375 degrees F. Heat the olive oil in a small skillet over medium-high heat until very hot but not smoking.
2.
Add 1/4 cup shallots and cook, stirring, until golden brown and crisp, about 2 minutes. Transfer with a slotted spoon to paper towels to drain.
3.
Repeat with the remaining shallots, cooking 1/4 cup at a time. Reserve the oil in the skillet.
4.
Place the green beans in a steamer basket fitted over a pot of boiling water. Cover and steam until bright green and still crisp, about 3 minutes.
5.
Heat 1 tablespoon of the reserved shallot oil in a large, deep nonstick skillet over medium-high heat.
6.
Add the mushrooms and cook, stirring occasionally, until the mushroom liquid is evaporated and they begin to brown, about 12 minutes.
7.
Add the garlic and thyme and cook, stirring, 1 minute. Transfer the mushroom mixture to a bowl.
8.
Whisk together the milk and flour until the flour is dissolved. Add the mixture to the skillet and, whisking constantly, bring to a simmer.
9.
Reduce the heat to medium low, whisking occasionally, until thickened, 10 to 15 minutes.
10. Remove the pan from the heat and stir in the green beans, mushroom mixture, 1/3 cup parmesan cheese, the parsley, nutmeg, 3/4 teaspoon salt and 1/2 teaspoon pepper. 11. Coat a 2-quart baking dish with cooking spray. Spoon the green bean mixture into the prepared dish and sprinkle the top with the crispy shallots and the remaining 2 tablespoons cheese. 12. Bake until golden on top and bubbling, about 20 minutes Click Back to Table of Content
L
Grilled Veggies 1
Baby Bella mushrooms
Zucchini squash
Yellow squash
Sweet Vidalia onion
Red pepper
1.
Fresh vegetables cut into 1 inch chunks.
2.
Put cut veggies in large bowl, drizzle olive oil, add garlic salt and fresh ground pepper.
3.
Stir and let sit for 30 to 45 minutes, stir occasionally to season the veggies.
4.
Use a perforated metal grilling pan and place on grill over medium heat.
5.
Dump veggies into pan and cook for about 20 minutes stirring every 4 to 5 minutes.
Grilled Veggies 2
Onions,
Mushrooms,
Peppers (green and red)
Asparagus
1.
Combine first 6 ingredients in a large saucepan over medium-high heat; bring to a boil.
2.
Cover, reduce heat, and simmer 10 minutes. Stir in coconut milk; cook 2 minutes or until hot.
3.
Add shrimp to pan; cook 3 minutes or until shrimp are done. Remove pan from heat; stir in onions, basil, and juice.
Click Back to Table of Content
Penne w/Butternut Squash
1.
Bring a large pot of salted water to a boil. Add the pasta and cook as the label directs; reserve 1 cup cooking water, then drain.
2.
Meanwhile, heat 1 tablespoon olive oil in a large nonstick skillet over medium-high heat. Add the squash, 1/4 teaspoon salt and a few grinds of pepper. Cook, stirring occasionally, until golden and tender, about 5 minutes.
3.
Transfer to a plate and set aside. Add the remaining 1 tablespoon olive oil, the mushrooms, 1/4 teaspoon salt and a few grinds pepper to the skillet. Cook, stirring occasionally, until lightly browned, about 5 minutes
Kosher salt
12 ounces whole-wheat or multigrain penne
2 tablespoons extra-virgin olive oil
2 cups diced peeled butternut squash (8oz.)
Freshly ground pepper
12 ounces cremini
4.
Add the garlic, shallot and red pepper flakes. Cook, stirring, until the shallot softens, about 2 minutes
5.
Add the pasta, squash and 1/2 cup of the reserved pasta cooking water to the skillet. Cook, stirring, until heated through,1 to 2 minutes.
6.
Stir in 1/2 cup parmesan, then stir in enough of the remaining cooking water to loosen.
7.
Stir in the oregano and season with salt and pepper.
8.
Top with the remaining 1/2 cup parmesan
___________________________________________
Maple-Roasted Sweet Potatoes
2 pounds small sweet potatoes (about 5), peeled & cut lengthwise into 1-inch wedges 1 tablespoon vegetable oil Kosher salt and freshly ground black pepper 1 tablespoon pure maple syrup 1/2 teaspoon finely grated lemon zest Sea salt and freshly grated nutmeg, to taste, serve
1.
Preheat the oven to 425 degrees F.
2.
Toss the sweet potatoes on a large, foil-lined rimmed baking sheet with oil; season, to taste, with salt and pepper. Roast the potatoes for 20 minutes.
3.
Remove the pan from the oven and toss the potatoes with the syrup.
4.
Back in the oven, roast, tossing twice, until the potatoes are beginning to brown and are tender, about 15 minutes more.
5.
To serve, sprinkle warm potatoes with freshly grated lemon zest, sea salt, and nutmeg to taste.
Click Back to Table of Content
Spaghetti Squash Birds Nest
½ spaghetti squash
½ zucchini squash (green) ,
½ summer squash (yellow)
½ medium onion
Olive oil
Grated Parmesan
If desired – ½ boneless chicken breast, ½ green pepper
Spaghetti Squash: 1.
Cut spaghetti squash in half and steam until it can be pulled with a fork
2.
Season the squash in a bowl if desired with a little butter. I use I Can’t Believe it’s not Butter spray. You don’t need much since the marinara will mix with the squash
3.
Form into a birds nest shape (a ring with a hollow center) If you are really concerned with presentation you can wrap the squash around a medium metal bowl and bake it to dry it out and hold its shape. I don’t bother since it is just for me when I make it and it doesn’t affect the flavor. Filling:
1.
While Spaghetti squash is cooking
2.
Heat olive oil in a pan
3.
Add ½ diced onion
4.
Add 1 clove pressed or diced garlic to hot oil and stir. (do not brown garlic – brown = bitter)
5.
Cook until onion it is translucent
6.
Cut green and yellow summer squash into chunks and add to onion
7.
Cook until squash is cooked through
8.
Add diced tomatoes to squash and cook for less than a minute to warm tomatoes
9.
Put squash/onion in the center of the birds nest Perimeter
1.
Heat up marinara sauce or for a fresher taste I make my own quick marinara with canned diced tomatoes.
2.
Pour a “moat” of marinara around the outside of the birds nest
3.
Sprinkle entire dish with light coating of grated parmasen When eating take some spaghetti squash and the filling and dip it in the marinara. To spice it up add green pepper to the squash and cook together. The dish is a lot of food but there is almost no fat or calories to it so you may want to sauté some chicken with the squash to make it more filling and add some protein chicken. Click Back to Table of Content
Mushroom Tacos with Mexican Brown Rice and Tomatillo Salsa
1. 2. 3. 4. 5. 6. 7. 8.
1 tablespoon olive oil 1 poblano pepper, seeds and ribs removed, minced 1 jalapeno, seeds and ribs removed, minced ½ cup cilantro leaves, finely chopped 1 teaspoon salt 1 cup brown rice TACOS: 1 tablespoon olive oil 1 pound mixed wild mushrooms, halved 4 small shallots, thinly sliced 1 teaspoon salt 8 six-inch corn tortillas Cilantro leaves, for serving 1 cup salsa verde or tomatillo salsa, for serving
In a medium lidded saucepan or Dutch oven heat the oil. Saute the shallot, pepper, and jalapeno over medium-high heat until soft, about 3 minutes. Stir in the rice and cilantro. Saute another 2 minutes, until the rice is covered in the pepper mixture. Add 2 cups water and bring to a boil. Cover, turn the heat to low, and cook 45 minutes, or until the brown rice is soft and the water is absorbed. Rest for 10 minutes, then fluff with a fork. In a large skillet, heat the remaining oil. Saute the shallots and mushrooms over high heat until the mushrooms are nicely browned, about 5 minutes. Add the salt and continue to sauté until the mushrooms releaseall their moisture, 3 mins. more. Set aside. Divide the rice among the tortillas and top with the mushroom mixture. Garnish with cilantro leaves and serve alongside the tomatillo salsa.
Click Back to Table of Content
Sweet Sticky Rice with Mangoes & Sesame Seeds http://www.foodandwine.com/recipes/sweet-sticky-rice-with-mangoes-and-sesame-seeds
Sauce 2 cups unsweetened coconut milk 1 1/2 tablespoons sugar 1 1/2 teaspoons kosher salt Rice
2 1/2 cups Thai sticky rice (1 pound) 1 cup unsweetened coconut milk 1/2 cup sugar 1 tablespoon kosher salt 2 mangoes—peeled, pitted and coarsely chopped 2 tablespoons toasted sesame seeds
1. In a medium saucepan, combine the coconut milk with the sugar and salt. Bring to a simmer and cook over moderate heat until thickened slightly, about 10 minutes. Transfer the mixture to a sauceboat and let cool to room temperature, about 1 hour. 2. In a large, microwave-safe bowl, cover the sticky rice with water; let soak for 1 hour. Drain the rice and return it to the bowl. 3. Add 2 1/4 cups of water and cover the bowl with plastic wrap. Microwave the rice on high power for 5 minutes. Pull back the plastic wrap and stir the rice. Replace the plastic wrap and microwave the rice for another 5 minutes. Pull back the plastic wrap to stir the rice a second time. Replace the plastic wrap and microwave until the rice is just tender, about 3 minutes longer. Let stand, covered, for 5 minutes. 4. In a small saucepan, combine the coconut milk with the sugar and salt and bring to a simmer. Pour the hot coconut milk over the rice, folding until just combined. 5. Spoon the rice into bowls. Top with the mango and sesame seeds and serve, passing the sauce at the table.
Click Back to Table of Content
L
Oven Roasted Brussels Sprouts Shrimp Coconut Curry
1.
2. 3. 4.
1 pound Brussels sprouts, trimmed and halved lengthwise 2 Tbsp. extra virgin olive oil ½ tsp. fine sea salt ¼ tsp. ground black pepper
Preheat oven to 400 degrees. Toss Brussels sprouts with oil, salt and pepper on a rimmed baking sheet and roast, stirring once or twice, until deep golden brown, crisp outside and tender inside, 30-35 minutes. The leaves that are loose will be especially brown and crispy. Transfer to a bowl and serve.
___________________________________________________________________________________________
Veggie Medley
Chopped Spinach Broccoli Sliced Carrots Squash &/or Asparagus
Add all into a pan with olive oil, garlic salt, onion powder, dash of pepper. If desired, you can also use animal fact (e.g. bacon fat) for a little flavoring. Click Back to Table of Content
Vietnamese-Style Summer Rolls with Peanut Sauce Peanut Sauce:
3/4 cup natural-style creamy peanut butter 1/3 cup water 3 tablespoons hoisin sauce 2 tablespoons freshly squeezed lime juice (from about 1 1/2 medium limes) 4 1/2 teaspoons soy sauce 1 tablespoon granulated sugar 2 1/4 teaspoons chile-garlic paste 1 medium garlic clove, mashed to a paste 1/2 teaspoon toasted sesame oil Notes: Whisk all of the ingredients together in a medium bowl; set aside.
Summer Rolls: 24 medium shrimp (about 1 pound), peeled and deveined 4 ounces dried rice stick noodles or rice vermicelli (8-1/2-inch) round rice paper wrappers 1 cup mung bean sprouts (about 3 ounces) 32 medium fresh mint leaves (from about 1 bunch) 32 fresh basil or Thai basil leaves 16 small fresh cilantro sprigs 2 serrano chiles, stemmed, halved, seeds removed, and thinly sliced lengthwise into 32 pieces (optional) 1 medium English cucumber, peeled and cut into 1/4-by-1/4-by-2-1/2-inch sticks 3 medium scallions, quartered lengthwise, then cut crosswise into 2-1/2-inch pieces (white and light green parts only) 8 Bibb lettuce leaves, cut in half
1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17.
18.
19.
Bring a medium saucepan of water to a boil over high heat. Add the shrimp and cook until bright pink and just opaque, about 1 1/2 minutes. Drain in a colander and run under cold water until cool. Pat the shrimp dry with paper towels and place on a cutting board. Holding your knife parallel to the cutting board, halve each shrimp horizontally. Place in a medium bowl, cover with plastic wrap, and refrigerate. Cook the rice noodles according to the package directions. Drain and set aside. Place all of the ingredients in separate containers and arrange them in the following order around a work surface: rice paper wrappers, shrimp, rice noodles, bean sprouts, mint, basil, cilantro, serrano (if using), cucumber, scallions, and ettuce. Place a clean, damp kitchen towel on a work surface Fill a medium frying pan or wide, shallow dish large enough to hold the rice paper wrappers with hot tap water. Working with 1 wrapper at a time, completely submerge the wrapper until it is soft and pliable, about 15 seconds. Remove the wrapper from the water and place it on the towel. Working quickly, lay 3 shrimp halves in a row, cut side up, just above the center of the wrapper, leaving about 1 inch of space on each side. Layer a scant 1/4 cup of the rice noodles over the shrimp, followed by a few bean sprouts, 2 of the mint leaves, 2 of the basil leaves, 1 sprig of cilantro, and 2 pieces of serrano, if using. Place 4 of the cucumber sticks and 2 of the scallion pieces on either side of the noodle pile. Roll one piece of lettuce into a cigar shape and place it on top of the noodle pile. Fold the bottom half of the rice paper wrapper over the filling. Holding the whole thing firmly in place, fold the sides of the wrapper in. Then, pressing firmly down to hold the folds in place, roll the entire wrapper horizontally up from the bottom to the top. Turn the roll so that the seam faces down and the row of shrimp faces up. Place it on a rimmed baking sheet and cover loosely with plastic wrap. Repeat with the remaining wrappers and fillings. Leave 3/4 inch between each summer roll on the sheet so they don’t stick together, and replace the water in the pan or dish with hot tap water as needed. If not serving immediately, keep the summer rolls tightly covered with plastic wrap at room temperature for up to 2 Click Back to Table of Content hours. Serve with the peanut sauce for dipping.
Click Back to Table of Content
Click Back to Table of Content
Click Back to Table of Content
Click Back to Table of Content
Click Back to Table of Content
Click Back to Table of Content
Click Back to Table of Content
Click Back to Table of Content
Click Back to Table of Content
Click Back to Table of Content
Click Back to Table of Content
Click Back to Table of Content
Click Back to Table of Content
Click Back to Table of Content
Click Back to Table of Content
Click Back to Table of Content
Click Back to Table of Content
Click Back to Table of Content
Click Back to Table of Content
Click Back to Table of Content
Click Back to Table of Content
Click Back to Table of Content