Tuesday, August 28, 2012

Almond Chicken Stir Fry

16oz Chicken Breast, skinned, cooked and sliced
8 cup mixed Vegetables, precooked (i.e. Water Chestnuts, Onions, Mushrooms, Broccoli, Carrots, Celery, or ?)
4 teaspoon oil
1 teaspoon Almond Extract (or amount to your preference)
4 TBLspoon Soy Sauce (or amount to your preference)
Mix together all ingredients except Almond extract and Soy Sauce.   Stir fry in a hot wok or frying pan, adding extract and Soy Sauce when done. Measure into 4 servings.
Serves 4.
Abstinent Measuring
Each serving = 1 protein and 2 vegetables
For a change, try with 16 oz Shrimp or other Seafood instead of Chicken
*contribution from Area II Cookbook 2004

Monday, August 13, 2012

Chili and Beans

1 lb ground beef (2 oz per serving)
2 med cans chunk tomato (no sugar added)
2 med cans kidney beans (2 oz per serving)
1 small can diced chilies (optional)
1 onion, diced
1 cup bell pepper, diced
garlic, chili powder, salt and pepper amount to your preference – see Note below.
Brown and crumble meat in a nonstick pan.  Add all the rest of the ingredients to the meat (or transfer to a larger pan).  Add water to thin.  Bring to a simmer and cook over a low flame for an hour, stirring occasionally.  Measure into 7 servings and enjoy.
Serves 7
Abstinent Measuring
1 serving =  1 protein and 1 vegetable.
Spices – there are many premixed prepared chili spices at the grocery stores.  Look in the spice section AND in the canned chili or ethnic foods.  My fav is Carroll Shelby’s Original Texas Chili Kit, but are many more choices.  Watch for sugar content.
  • For lunch serve with a salad
  • For dinner serve with another vegetable and a salad.
*contribution from Area II Cookbook 2004

Wednesday, August 8, 2012

Easy Vegan Sushi

½ cup cooked short-grain Sticky Brown Rice
Sushi Nori (dried sea weed wrapper)
½ Pickled Ume Plum, finely diced
Vegetable strings - Cucumber, Carrot, Radish, etc. - less than one ounce per roll
While Rice is still warm, mix Rice with Ume Plum.
Place Nori on wax paper and spread Rice evenly over entire piece of Nori, leaving about ¼ inch of nod around edges. Nori will become soft. With the wide end positioned horizontally to you, place Veggie strings on the Rice about ½ inch from the edge of the Rice on the side of the Nori closest to you. Veggie strings should be placed in a row along the entire length of the Nori (horizontally to you).
Starting with the Veggie end, gently roll the Nori "pin-wheel" style away from you, keeping Veggie strings in the middle. Dampen edge of the Nori to allow it to stick to itself when done rolling.
Cut off excess Nori from rolled ends and slice roll into 1 inch pieces with clean sharp knife..
Makes I serving
Abstinent Measuring
1 serving = 1 grain
Refer to Sushi instructional books for more information and different rolling techniques. Bamboo rolling assist devices are available at Asian Markets and Whole Foods
I make several of these at once - when rolled, can be wrapped in plastic wrap and frozen prior to cutting. To defrost, take one roll out the night before and put it in the fridge, it's usually ready by dinner the next night - just slice as instructed above when defrosted.
Where to find it?
Sticky Brown Rice: also called sweet brown Rice - found at Whole Foods in bulk bin area
Pickled Ume Plum: found at Whole Foods and in Asian groceries
Serving Suggestions
Serve with Soy Sauce, Wasabi and Pickled Ginger
Great with 8 oz. adzuki beans on the side with 2 cups of stir-fry Veggies for dinner
*contribution from Area II Cookbook 2004

Friday, August 3, 2012

Sue’s Pickled Beets

My Grandmothers, both of them, made the best pickled beets.  The whole ritual of going down into the musty basement and over to the shelves of canned food, selecting just the right jar(s) for supper, cracking the seal once back up in the kitchen and spilling the contents into a waiting dish or pan. It brings back so many sweet memories of summer-time at their elbows, watching and learning.  Helping them prepare the fruits and vegetables for canning may take some effort and time to prepare, but the results are delicious.  Pickled Beets in particular are my favorite and a welcome tart-sweet counterpoint to any meal.  My recipe adds a little southern spice to their mid-west wholesomeness.  
25 lbs of medium Red Beet (one box), trim root tip and tops.
6 large Yellow Onion, sliced thin
6 cups Apple Cider Vinegar
3 cups Water
24 packets of Stevia (or other Sugar substitute) (or more to taste)
12 – 2 ½ “ Cinnamon Stick
12 medium Bay Leaf  (combine 2 small to equal 1 medium)
48 whole Cloves
6 teaspoon Orange Peel
12 Jalapeno Peppers, quarter lengthwise, remove seeds
12 Cayenne Peppers, whole (optional)
The Beets
Boil Red Beets like you would potatoes.  They are “done” when a fork pierces the flesh easily.  Dump in sink to cool.  Put on rubber or latex glove unless you want red skin. When the Beets are cool enough to handle, peel the Beets.  This is easily done.  When cooked and still a little warm, the skin of the beet will literally rub off.  Trim any rough spots left.  Dice or slice beets into large-ish pieces.  For ease in the next step, put all prepared beets in large container before assembly in next step.
The Juice
Mix Apple Cider Vinegar and Water into large pitcher.  You can do this in smaller batches if your pitcher wont hold the 9 cups.  Just mix in 2 parts Vinegar 1 part Water ratio.
Per quart Jar
See Note below about Canning
Add 2 packets of Stevia, 1 Cinnamon Stick, 1 Bay Leaf, 2 whole Cloves, ½ teaspoon Orange Peel, 1 quartered Jalapeno Pepper, 1 Cayenne Peppers.  Add ½ - ¾ cup Juice (Vinegar/Water) to the Jar and swish around until it’s mixed.  Imagine enough sliced Onion to equal ½ of the original Onion, this is the amount per Quart Jar.  Alternately add Beets and Onion, gently pressing and packing them into the jar until they reach the “bottom of the neck of the jar.”  Fill jar with Juice, to cover the beets.  Add the Juice SLOWLY, jiggling and shaking the jar to encourage any trapped air bubble to rise to the top.  Put on your lid and screw the ring on very tightly.
Process the Jars
Quart Jars should process in boiling water for 35 minutes. See Note below.  Remove and let cool completely.  Label jars with contents and date. 
Place Jar in refrigerator, chilling completely before serving. 
Abstinent Measuring
1 cup Beets = 1 vegetable
1.        This recipes aims at 12 quarts of pickled beets. 
If you want few quarts, prepare the quantity of beet desired, then follow the “per quart jar” directions for spices.  Process quart jar for 35 minutes.  If you want pint jars, half the “per quart jar” directions.  Process pints jars in boiling water for 30 minutes.
2.       Canning is becoming a lost art.  Please spend a few minutes on the internet and look up general canning advice, tools and processing times. 
a.        Generally you want very very clean jars and lids.  One trick is to run them thru the dish washer just before use. 
b.       You want the water boiling in the huge, multi gallon processing pan before you add the filled jars.  And then you don’t start the “processing time” until the water starts to boil again.  Processing time for pints is 30 minutes and for quarts is 35 minutes.  Don’t cut the time short. Remember that you are sterilizing and killing microbes and you are using heat to do it.  

Tuesday, July 24, 2012

Chicken Livers Sauté

6 oz raw Chicken Livers
4 oz diced fresh Onion
1 teaspoon Butter
½ teaspoon Sage
½ teaspoon Thyme
1 teaspoon Oregano
1 teaspoon Garlic Powder
Salt and Pepper (amount to your preference)
1 cup shredded Lettuce
Fry Liver quickly in ½ of the melted Butter.  Set aside.  Fry diced Onion in the other half of the melted Butter over medium heat until Onion becomes translucent in appearance. Add all Seasonings and Liver stirring mixture well.  Total cooking time approximately fifteen minutes.  Serve over lettuce.
Abstinent Measuring
1 recipe = 1 protein, 1 vegetable
*contribution from Area II Cookbook 2004

Monday, July 23, 2012

Dressing Du Jour

This is called “du jour” because you can create an almost infinite number of new dressings every day. 
1 teaspoon Oil
1 TBLspoon Water
2 teaspoon Vinegar
1 teaspoon Spices
1 teaspoon Fat-free Sugar-free dressing
A portion of protein
A liberal dose of imagination is always a good ingredient!
Whisk together a choice of Oil, Vinegar, Spices and Water, adding a portion of protein or fat-free dressing as you like.  Experiment and enjoy.  There’s no reason to become bored with your salad or its dressing!
Abstinent Measuring
2  TBLSpoon = 1 Salad Dressing.  Include protein if used.
OIL: Monday use olive oil, Tuesday use mayonnaise, Wednesday use sesame oil, Thursday use safflower oil, Friday use peanut oil, Saturday use hazelnut oil, Sunday use walnut oil
VINEGAR: cider vinegar, brown rice vinegar, white vinegar, red wine vinegar, tarragon vinegar, white wine vinegar, champagne vinegar…
SPICES: blends of Italian, Chinese, Cajun, Garden mix, pepper mix, Creole mix, sweetened (artificial sweetener) blends with ginger and orange rind… try adding a fresh herb like cilantro, basil, dill, oregano or grating in a vegetable you don’t usually put in your salads like celery root, beets, turnips or rutabaga.
INCORPORATING PART OF THE PROTEIN: buttermilk, yogurt, cottage cheese, feta, blue cheese, Parmesan, Romano, other shredded cheeses are all fair game in small doses.
*contribution from Area II Cookbook 2004

Friday, July 20, 2012

Quick ‘n Easy Soup in a Hurry

1 cup Bouillon (or chicken, vegetable or beef broth)
1 cup of your favorite  Vegetable (see note below)
your favorite spices, ½-1 teaspoon, to preference
salt/pepper to preference
4 oz precooked chicken, beef or pork.
½ cup cooked brown rice or whole grain pasta
Place all ingredients in the microwave or in a pan.  Cook until vegetables just reached tender. Voila! There’s Soup!
Makes 1 serving
Abstinent Measuring
Each serving = 1 vegetable
Vegetable Choices: carrot, onion, green pepper, celery take longer to soften. Chopped cabbage, tomato, summer squash, zucchini and especially mushrooms take much less time to soften.
Favorite Spices:  if in doubt, use pre-mixed spices like Mrs Dash, or Poultry Seasoning
A nice quick meal: double the recipe and add the optional Protein. Abstinent measure = 1 veggies and 1 protein
*contribution from Area II Cookbook 2004

Thursday, July 19, 2012

Wild Berry Yogurt

½ cup plain Yogurt
½ cup Sugar-free Gelatin (Cherry or Strawberry or Raspberry or a combination)
3 TBLspoon Oat Bran
2 TBLspoon Sugar-free Syrup (preferable a berry flavor)
1 packet Artificial Sweetener
1 cup mixed Fruit – your choice - Berries, Pineapple, Banana…
Mix all ingredients in large cereal bowl and place in freezer for 10 to 20 minutes.  Ready to enjoy!
Makes 1 serving
Abstinent Measuring
Each serving = 3 TBLspoon Bran, 1 Protein, ½ c Jello
A scant ¼ teaspoon of Crystal Light Raspberry Tea (or other flavor of your choice) can be used in place of Sugar-free Syrup
*contribution from Area II Cookbook 2004

Monday, July 16, 2012

Salsa Salmon

This is so easy to make you’ll be amazed.  Salmon and salsa is all you needCooks up fast and they will think you slaved for hours!  Great leftovers.
Salmon Steak(s)
1-2 TBLspoon Salsa per Salmon Steak
Olive Oil
Use frying pan (that has a lid) that is large enough to hold all the Salmon you are going to prepare.  Wet bottom of pan with Olive Oil and put on medium heat.  Place Salmon Steaks in pan, skin side down.  Spoon 1-2 TBLspoons of Salsa over each steak. Be very careful of cross-contamination—see Note 2.  When all Salsa is ladled out, spread the salsa to cover the steaks more evenly.  Cover pan and let the fish cook for 5 minutes.  Turn the steaks.  This is a good time to remove the skin, since it should just peel off easily. (Throw the skin away.)  Ladle some of the Salsa off the bottom of the pan to the top of the steaks and cover for 5 more minutes.  Don’t overcook fish! When it flakes, it’s done.  Serve warm.
Abstinent Measuring
4 oz Salmon = 1 protein
1.        You can spend a bunch on the Salsa, but I’ve found that the cheap stuff works just as good, if not better.  My favorite is “Mrs. Renfro’s Roasted Salsa”, because it adds a smoky flavor.    
2.       Cross-contamination:  this is just a discussion of sanitary food practices when dealing with raw fish (or any other protein for that matter).  When you are ladling salsa out of the jar and on to the fish, be careful not to touch the fish with your spoon and then put the spoon back in the jar for more salsa.  Raw protein is ripe with bacteria and by touching the fish you are “contaminating the spoon and then plunging the spoon into the salsa which contaminates the salsa.  If you put that contaminated jar in your fridge, you now have a little petri dish for those bacteria to grow.  Ok, maybe my background in the food industry makes me paranoid… but it’s true none-the-less!  If your spoon touches the fish, throw it in the sink and get another one!  Only when you get done dipping your spoon into the jar and have set the jar aside is it safe to have the spoon touch the fish.  And the cooking will kill all the bacteria you transfer from fish to fish.  Again… this is just basic food safety J

Wednesday, July 11, 2012

Cottage/Apple Bran Muffin

1 Egg, beaten
2 oz Cottage Ccheese
1 teaspoon Baking Powder
Cinnamon (amount to your preference)
6 TBLspoon Bran
½ cup Unsweetened Applesauce
1 packet Artificial Sweetener
Preheat oven to 350 degrees. Spray muffin pan with nonstick spray. Mix ingredients in the order listed.  Fill each muffin cup ½ full. Bake for 20 minutes.
Makes 3 muffins
Abstinent Measuring
Each muffin = 1/3 protein, 1/3 fruit, 2 TBLspoon bran
*contribution from Area II Cookbook 2004

Tuesday, July 10, 2012

Home Made Chicken Soup

2 cup Water
2 – 5 TBLspoon of Chicken Soup Mix (check for sugar)
¾ cup Celery, sliced
¾ cup Carrots, sliced
½ cup Onions, chopped
4 oz Chicken
Bring Water to a boil.  Start with 3 TBLspoon Chicken broth – seasoning amount to your preference.  Add Vegetables and Chicken.  Cook Chicken in soup.  When Chicken is fully cooked, remove from soup and shred with a fork, then return to soup.  Cook until everything is soft.
Makes 1 serving
Abstinent Measuring
Each serving = 1 protein and 2 vegetables
After first 30 days you may add 1 oz of a Grain such as program approved Buckwheat (kasha) or Brown Rice
The original recipe from the 2004 Area II Cookbook called for Knorr Chicken Broth.  And yes you can find it in Cubes without sugar… but when it’s in the can as a powdered from… the sugar gets “slipped” back in.  ARG!.  So just be careful and read the labels. 
Personally I save the drippings from any baked or “fried” chicken I make, freeze it into ½ cup portions and use that for chicken broth.  The ½ cup size allows some portion control (lol!) even when many times my recipe sizes call for more than one chicken broth ice cube.  When I run out of the frozen “homemade” stuff, I use the Knorr Cubes.
*contribution from Area II Cookbook 2004

Tuesday, July 3, 2012

Broccoli Puree

2 large bunches (about 2 ½ lbs) Broccoli, trimmed
1 TBLspoon + 1 teaspoon Butter
3 Shallots, finely chopped
1 clove Garlic, minced
1 cup Vegetable or Chicken Broth
Salt and freshly ground Pepper
Pinch freshly grated Nutmeg
Remove Broccoli tops and cut into 1/2-inch florets. Chop Broccoli stalks into 1/4-inch pieces. In a 12-inch nonstick skillet over medium heat, melt 2 teaspoon Butter.  Cook Broccoli stalks, Shallots, and Garlic, and season with Salt,  Pepper, and Nutmeg, stirring 3 to 5 minutes, until Shallots are tender. Add Broth, cover, and simmer 20 minutes, or until Broccoli stalks are very tender and liquid has almost completely evaporated. In a food processor, puree until smooth.  Meanwhile, cook Broccoli florets in boiling Salted Water 3 minutes, or just until tender. Drain in a colander and shock under cold running water to stop the cooking; drain.
To serve: In a 12-inch nonstick skillet, heat puree just until warmed through. Stir in Broccoli florets, remaining 2 teaspoon Butter, and season with Salt and Pepper.
Makes 4 servings
Abstinent Measuring
Each serving = 1 cup = 1 vegetable, 1 teaspoon oil.
*contribution from Area II Cookbook 2004

Thursday, June 28, 2012

Wheat-more information

Here's a podcast by Dr. William Davis, who wrote the book, Wheat Belly.
He describes the research, and it hit home when I heard him discuss the symptoms
...  they are exactly my symptoms.

Wednesday, June 27, 2012

Mushroom Quiche with Spinach Crust

1 ½ cup Oat Bran (less 3 TBLspoon)
1 ½ TBLspoon Butter
¾ lb Spinach, finely minced
½ teaspoon Salt
dash of Nutmeg
nonstick Spray Oil
1 TBLspoon Butter
1 cup Onion, minced
½ teaspoon Salt
¾ lb Mushrooms, sliced
2 TBLspoon fresh Lemon Juice
3 TBLspoon Oat Bran (reserved from crust)
2 teaspoon dry Mustard
1 teaspoon dried Basil
½ teaspoon dried Thyme
2 Eggs
1 cup plain Yogurt
fresh Black Pepper (amount to your preference)
½ cup grated Swiss Cheese (reserving 1/8 c for top of Quiche)
½ cup minced fresh Parsley
Crust preparation:
Preheat oven to 375 degrees.  Spray a 9 or 10-inch pie pan with Nonstick Spray Oil.  Melt the Butter in a large skillet.  Add the Spinach and Salt, sautéing quickly over fairly high heat until the Spinach is limp. Remove from heat; add remaining crust ingredients and mix well.  Pat into the oiled pie pan.  Use a fork at first and then your fingers to mold the crust.  Prebake for 15 minutes – no need to cool before filling.  Reduce heat to 350 degrees.
Quiche preparation:
Melt the Butter in a large deep skillet.  Add Onion and Salt, and cook until the Onion begins to soften (5 to 8 minutes.)  Add the Mushrooms and Lemon Juice.  Cook, stirring often, over medium heat about 5 to 8 minutes more.  Gradually sprinkle in the Oat Bran, Mustard and Herbs, stirring as you go.  Cook and stir over medium heat another 5 minutes.  Set aside.
Beat together Eggs, Yogurt, Black Pepper, Cheese and Parsley in a medium large bowl.  Beat in the Mushroom sauté.  Pour the filling into the prebaked crust.  Top with reserved Cheese and dust with Paprika.  Bake for 30 minutes.  Allow to cool for at least 10 minutes before cutting.  Serve hot or warm.
Makes 8 servings. 
Abstinent Measuring
Each serving contains ½ protein, 1 teaspoon oil, ¾ grain, ½ vegetable.
*contribution from Area II Cookbook 2004

Monday, June 25, 2012

How to grill boneless skinless chicken breast

I regularly glean the seriouseats.com site for food ideas and convert many of their recipes to a no-sugar, no-flour variety.  Check out this advice for grilling chicken.  I personally resent standing out in Texas 90-100 degree heat grilling chicken that is less than optimal when I get done, lol!  


Mexican Scrambled Tofu

8 oz moist (loose) Tofu, drained and mashed
½ cup Salsa
2 teaspoon Parsley
¼ to ½ teaspoon Onion salt
¼ to ½ teaspoon Garlic salt
dash of Cumin and/or Red Pepper,  according to your preference
1 teaspoon Garlic or Pepper flavored oil
optional grain – 1 oz Corn Tortilla
Mix Tofu, Salsa, and Spices in a separate bowl.  Coat heated medium sized pan with oil. Add Tofu mixture, cooking over medium-low to medium heat, stirring often. Tofu is done when most of the moisture has been reduced and Tofu starts to brown slightly.
Abstinent Measuring
Makes I protein serving and I fat serving
Serving Suggestions
Grain option - Add 1 oz. corn tortilla for tofu-scramble breakfast burrito.
Great for breakfast with fresh fruit serving.
*contribution from Area II Cookbook 2004

Tuesday, June 19, 2012

Fiesta Salad

2 Tomatoes, chopped
1 Red Onion, sliced
3 Bell Peppers, sliced in strips  (1 each: red, yellow, and green)
¼ cup fresh Cilantro
3 TBLspoon Salsa
2 TBLspoon Lemon Juice
½ teaspoon Garlic Salt
¼ teaspoon Black Pepper
¼ teaspoon ground Cumin
lettuce leaves
Serve 1 cup vegetable mixture over 1 cup or 4 oz lettuce.
Keep the Fiesta Salad mix separate from the lettuce until ready to serve.
Each serving contains 1 cup salad mix over 1 cup or 4 oz lettuce leaves
Abstinent Measuring
Each Serving = 2 vegetables
*contribution from Area II Cookbook 2004

Wednesday, June 6, 2012

Breakfast (Vegan)

8 oz unsweetened Soymilk
1 cup frozen Fruit (any combination of Strawberries, Blueberries, Blackberries, Raspberries, or Peaches)
5-10 Stevia drops or 1-2 Stevia packets (artificial sweetener)
1 teaspoon sugar-free, alcohol free Vanilla (optional)
¼ teaspoon Cinnamon
dash of Nutmeg (optional)
Defrost Fruit by taking portion out of freezer the night before and placing in refrigerator, or defrost in microwave if desired. Chop defrosted Fruit into pieces. Add 8 oz Soymilk, Stevia, and optional items to Fruit and stir.
Abstinent Measuring
Each Serving = 1/2 protein and 1 fruit
Serving Suggestions
·         Grain variation - Add 1 oz. Whole Grain Dry Cereal to Fruit and Soymilk.
·         Smoothie variation - Combine frozen Fruit, 16 ounces of Soymilk, Stevia, optional Vanilla & Spices, and ½ to 1 cup of ice (optional) in a blender and blend until smooth. Also good using frozen Banana. This option makes 1 protein and 1 fruit.
·         Oat bran variation - Combine defrosted Fruit, Soymilk, Stevia, and 3 TBLspoon Dry Oat Bran and heat until fully cooked. Optional fat - add 1 teaspoon dairy-free non-hydrogenated margarine spread (Earth Balance) to Oat bran after cooking.

*contribution from Area II Cookbook 2004

Monday, June 4, 2012

Brunswick Stew

1 whole Chicken (2½ to 3 lb), with excess fat removed
5 large sprigs Parsley
6 Black Peppercorns
1 Bay Leaf, crumbled
4 cup Broth (or water)
8 oz (approximately 2 medium-sized) Carrots, peeled and sliced 1“ thick
8 oz Celery, sliced 1” thick
12 oz Kohlrabi, peeled and cut into 1” cubes
8 oz fresh or frozen whole-kernel Corn
½ teaspoon Black Pepper
1 ½ teaspoon Poultry Seasoning
1 ½ teaspoon Sage
1 can low sodium Tomatoes with their broth
8 oz (approximately 1 medium-sized) Yellow Onion, chopped
Place the Chicken and Giblets in a 6-quart Dutch oven. Tie the Parsley, Peppercorns, and Bay Leaf in cheesecloth and add to the pot along with the Chicken Broth and 1/2 teaspoon each of the Poultry Seasoning and Sage.  Bring to a boil, then adjust the heat so that the liquid bubbles gently; cover and simmer for 1 hour or until the Chicken is tender.  Transfer the Chicken and Giblets to a platter; skim any fat from the broth.  Add the Carrots, Celery, Kohlrabi, Tomatoes, Onion, and another ½ teaspoon each of the Poultry Seasoning and Sage to the pot; cover and simmer for 30 minutes, stirring occasionally.  
Meanwhile, remove and discard the Chicken Skin and Bones. Cut the Meat and Giblets into bite-size pieces, return to the pot, and add the Corn. Simmer covered, for 30 minutes, stirring occasionally.  Stir in the Pepper and remaining Poultry Seasoning and Sage. Discard the cheesecloth bag.  Ladle into soup bowls and serve.
Serves 4, divide evenly
Abstinent Measuring
Each Serving = 2 vegetables, 1 protein and ½ grain
*contribution from Area II Cookbook 2004

Friday, June 1, 2012

Italian Dinner-Vegan

4 oz Vegetarian (egg-free) Ground Meatless Crumbles, or 4 oz. Baked Tofu
½ cup canned crushed Tomatoes
½ cup Tomato or Spaghetti Sauce, sugar-free
2 cup raw diced Onion, Bell Pepper, and sliced Mushroom (cooks down to 1 ½ cup)
1 clove Garlic, minced
Spices: ¼ teaspoon each Parsley, Oregano, Basil,
Ground Red Pepper, to taste
nonstick spray or 1 teaspoon Olive Oil (Garlic flavored Oil works well)
Sauté Onion, Bell Pepper, Mushroom, and Garlic with Cooking Spray or Oil in a large pan over medium heat.  Cook until Onions are clear and Veggies are almost tender. Reduce heat and add Spices, Crushed Tomatoes, and Spaghetti Sauce.  Add Vegetarian Protein. Continue cooking until Sauce is thoroughly heated and Veggies are tender.
Abstinent Measuring
Meal counts as 1 Protein, 2 Veggies, ½ cup Condiment, and 1 Fat if using Oil
Serving Suggestions
Grain option - add ½ cup cooked Whole Grain Pasta when adding Sauce.
Maintenance option - add 6 Diced Green and/or Black Olives to Sauce, which adds 1 additional Fat.
Great with 1 cup Salad or 1 cup Steamed Broccoli to complete the dinner allowance.

*contribution from Area II Cookbook 2004

Thursday, May 31, 2012

if you crave this... you really need this

ok, I found this a really interesting page.  (lots of blank space at the top... scroll down)

Jicama Salad

8 Green Chili, chopped
1 ½ cup Jicama, peeled and cut into smallish strips
1 red Onion, sliced
1 Bell Pepper, chopped
1 teaspoon Vinegar
Juice of 1 Lemon
1/4 teaspoon Cayenne Pepper
Salt and Ppepper
Combine then chill 2 hours or overnight. Toss before serving.
Abstinent Measuring
1 c = 1 vegetable
*contribution from Area II Cookbook 2004

Friday, May 25, 2012

Superfast Salisbury Steak

12 oz ground Turkey Breast
12 oz ground Round Steak
2 ½ slices dry Whole Grain Bread made into crumbs
2 large Egg Whites
Nonstick cooking spray
¼ cup Water
3 TBLspoon Tomato Paste
1 ½ teaspoon Worcestershire Sauce
1 teaspoon Soy Sauce
¼ teaspoon freshly ground Pepper
3 cup Onion Soup
Combine first 4 ingredients. Divide meat mixture into 6 equal portions, shaping each into a ½ inch-thick patty.  Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add patties; cook 6 minutes or until browned, turning after 3 minutes. Remove patties from pan; keep warm.  Stir in water and remaining ingredients. Bring to a boil; add patties. Cover, reduce heat, and simmer 10 minutes. Uncover and cook until mixture is reduced to ¾ c (about 10 minutes).
Makes 5 servings. 
Abstinent Measuring
Each serving = 1 protein, ½ grain, condiment
*contribution from Area II Cookbook 2004

Wednesday, May 23, 2012

Chicken Fried Rice

12 oz Chicken, cut into strips
1 ½ cup Brown Rice, cooked
1 ½ cup Carrots, shredded
1 cup Onion, chopped
1 cup Mushrooms, sliced
2 TBLspoon Soy Sauce
3 TBLspoon Sesame Seed Oil
Non-stick Spray Oil
Seasoning Mix
 1 TBLspoon fresh Ginger, peeled and chopped
 1 lg clove Garlic, lightly mashed and peeled
 1/8 teaspoon Fennel Seed
 1/8 teaspoon Cinnamon
 1/8 teaspoon dried Orange Rind
 Salt and Pepper as desired
Spray large skillet or wok with Non-stick Spray Oil and add Sesame Seed Oil.  Heat over a low flame until very hot.  Place Chicken strips in Oil with Seasoning mix and heat until almost done.  Add Onion, Carrots and Mushrooms, stirring frequently for 3 to 5 minutes. Add cooked Rice and mix well.  Sprinkle mixture with Soy Sauce and cook for about 10 minutes or until vegetables have softened. Measure 4 oz of chicken into each of 3 dishes.  Add 1 c of vegetable to each dish and serve.
Serves 3. 
Abstinent Measuring
Each serving = 1 protein, 1 vegetable, 1 grain and 1 teaspoon oil
*contribution from Area II Cookbook 2004