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

Tuesday, May 22, 2012

Sautéed Breakfast Apple

1 Apple, peeled and sliced thin
1 teaspoon Butter
Spices (Cinnamon, Ginger, Nutmeg, Allspice, ground Cumin) or use “Apple Pie Spice”
1 package Artificial Sweetener
In skillet, place Butter on medium flame.  When Butter is melted, add the slices of Apple, sprinkling Spices and Artificial Sweetener on top.   Stir mixture to cover Apple slices with Spices.  Cover skillet with lid and lower flame to low setting.  Allow to cook for 15 to 20 minutes until Apples are soft.  Add a little water for more moisture if necessary.  Serve warm.
Makes 1 serving
Abstinent Measuring
1 recipe = 1 fruit
*contribution from Area II Cookbook 2004

Friday, May 18, 2012

Spaghetti Squash Italiano

1 med Spaghetti Squash (3 cup yield for this recipe)
3 teaspoon Butter
1 ½ cup Spaghetti Sauce
12 oz Italian Meatballs and/or Sausage
Salt and Ppepper (amount to your preference)
With a sharp knife, cut slits all the way around the squash. (Approximately 15 half-inch slits.)  Place squash in a bowl with ¼ c of water in the bottom and cover with plastic wrap.  Place in the microwave for 18 to 20 minutes depending on the size of the squash.  Squash should be soft enough give to the touch when done.  Cut the cores from both ends of the squash and cut in half.  Lift seeds out of the middle of each half and discard them.  Into a bowl, scrape the squash out of its shell right to the peeling.  Measure 3 c, placing extra aside for later use.  Place 3 tsp of butter on squash and toss.   Salt and pepper (amount to your preference.)
Prepare meatballs and/or sausage in spaghetti sauce. Serve over spaghetti squash.
Serves 3
Abstinent Measuring
Each serving contains 1 protein, 1 vegetable and 1 optional ½ c sauce.
*contribution from Area II Cookbook 2004

Thursday, May 17, 2012

Shredded Pork

This is excellent when added to soup or as a main dish.
1 pound pork, boneless shoulder
1 tomato, chopped
1 small onion, cut into fourths
1 carrot, cut into 1-inch pieces
1 stalk celery, cut into 1-inch pieces
1 TBLspoon chili powder
1 teaspoon salt
¼ teaspoon cumin seed
¼ teaspoon oregano leaves
¼ teaspoon pepper
1 clove garlic, crushed
1 bay leaf
Place all ingredients in 3-quart saucepan. Add enough water to cover.  Heat to boiling; reduce heat.  Cover and simmer until pork is tender, about 1 ½ hour at a minimum.  Cool and shred pork
Abstinent Measuring
4 oz= 1 protein
*contribution from Area II Cookbook 2004

Wednesday, May 16, 2012

Roasted Chicken with Apple (or Carrot)

1 whole roasting chicken
2 apples
2 onions
2 heads of garlic
fresh rosemary and thyme
salt and pepper (amount per your preference)
Preheat oven to 350 degrees.  Clean chicken and place in a pot.  Loosen skin over breast and place half of the garlic cloves, rosemary and thyme on breast under skin.  Rub the rest of the seasoning into the cavity.  Cut onions and apples into chunks and place around chicken.   Bake the chicken approximately 1 hour until done.  Remove skin and serve.
Abstinent Measuring
4 oz chicken = 1 protein, 1 cup apple/onion = 1 vegetable
If fruit is not on your meal plan for lunch or dinner, replace Apple with 8 oz diced Carrots.
*contribution from Area II Cookbook 2004

Monday, May 14, 2012

Green Beans Dijon

1 lb fresh Green Beans, ends and tails trimmed
2 teaspoon Butter or Margarine
¼ cup Dijon Mustard
¼ teaspoon ground Cumin
Cook the beans in boiling salted water 2 - 8 minutes. Drain and set aside.  Melt butter in sauce pan.  Whisk in mustard and cumin. Add green beans.  Gently stir beans until all are well-coated with mustard mixture.
Abstinent Measuring
1 cup = 1 vegetable
*contribution from Area II Cookbook 2004

Tuesday, May 8, 2012

Carrot Soup

4 cup sliced Carrots
1 cup chopped Onion
2 teaspoon Olive Oil
4 cup Chicken broth
1 teaspoon Lemon Zest
2 teaspoon Curry
Salt and Pepper to preference
Sauté Onion in Olive Oil, but do not brown.  Add Carrots, Broth, Curry, Salt and Pepper.  Simmer 20 minutes.  Cool, puree in the blender or food processor and reheat to serve.
Makes 2 servings
Abstinent Measuring
Each serving = 2 vegetables
*contribution from Area II Cookbook 2004

Wednesday, May 2, 2012

Grilled Italian Turkey Sausage with Cucumber Salsa

1 ½ lg Cucumber, peeled, seeded and cut into ½ inch cubes
½ cup Green Onions, sliced
¼ cup fresh Cilantro, chopped
3 TBLspoon White Wine Vinegar
2 teaspoon Sugar Substitute
3/4 teaspoon Salt
¼ teaspoon Red Pepper Flakes
6 Italian Turkey Sausage Links
 (for a cooked weight of 4 oz each – alter number of sausages for total number of portions desired) 
In small bowl combine Cucumber, Onion, Cilantro, Vinegar, Sugar substitute, Salt and Pepper flakes. Cover and refrigerate several hours.  Preheat charcoal grill for direct-heat cooking. Grill Sausages 4 to 5 minutes per side, until 160 degrees is reached on meat thermometer and meat is no longer pink in center.  
To serve, top each 4 oz portion of Sausage with ½ cup Salsa and enjoy!
Serves 3 to 4. 
Abstinent Measuring
Each serving = 1 protein, 1 condiment
*contribution from Area II Cookbook 2004