Healthy Food 4 Better Life

Custard Style French Toast

2009-05-31T01:00:00.000-07:00

Elegant enough to entertain with and easy enough to enjoy anytime.

Directions :

In a small saucepan, combine melted butter, brown sugar and corn syrup. Stir until sugar is dissolved. Pour into baking dish.
Arrange bread slices in baking dish without overlapping.
In a large bowl, whisk together eggs, half and half, orange liqueur and vanilla. Pour over the bread slices. Cover baking dish and refrigerate at least 8 hours.
Preheat oven to 350 degrees. Bake uncovered 40-45 minutes until lightly browned.
To serve, invert pieces onto a plate to allow caramel to be on top.

Container: saucepan, large bowl, 9x13 pan
Prep Time: 15 minutes
Cook Time: 45 minutes
Serving Size: 1 piece
Servings: 7

Ingredients :

1/2 cup butter, melted
1 cup brown sugar, packed
2 tablespoons corn syrup
7 slices French Bread, 1-inch thick
5 eggs
1 1/2 cups half and half
1 teaspoon Grand Marnier or Cointreau
1 teaspoon vanilla

Broccoli and Ham Quiche

2009-05-24T01:00:00.000-07:00

A quick and easy one-dish meal that can be served for a casual family brunch, but it's fancy enough to serve to special guests.

Directions :

Preheat oven 375°F.
Prepare a refrigerated pie crust according to package directions for a one-crust 9" dish. Pre-bake the crust for 15 minutes.
Remove from the oven and fill with ingredients: layer ham, broccoli, onions, and cheese in the prepared crust.
In a bowl, combine all the remaining ingredients until blended; then pour this mixture over the ingredients in the crust.
Optional: crumble feta cheese on the top just before baking.
Bake for 45 to 55 minutes or until a knife inserted in center comes out clean. Let stand 10 to 15 minutes before serving.

Container: 9" pie/quiche dish
Prep Time: 15 minutes
Cook Time: 1 hour
Serving Size: 1 piece
Servings: 6

Ingredients :

1 refrigerated pie crust
1 1/2 cups ham, cooked and cubed
1 1/2 cups shredded cheddar cheese
1 1/2 cups frozen broccoli, thawed and drained
4 large eggs
1 cup milk
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 1/2 teaspoons prepared yellow mustard
1/2 cup crumbled feta cheese (optional)

Brunch Lasagna

2009-05-17T01:00:00.000-07:00

Whether you are planning a brunch or looking for a different twist to a weeknight dinner, this recipe has everything you are looking for.

Directions :

In a skillet, melt butter over medium heat.
Whisk in flour, salt and pepper.
Gradually pour in milk, whisking continuously.
Stir until thickened.
Remove from heat, stir in onions, lemon juice, hot pepper sauce and 1/2 cup parmesan cheese.
Cook noodles according to the package directions.
Cool on paper towels.
Spread 1/4 of the sauce on the bottom of a greased bakind dish.
Lay 3 noodles on top of the sauce, then half of the ham, half of the spinach, 1/4 cup of parmesan cheese, 1 cup of cheddar cheese, half of the eggs then anouther 1/4 of the sauce.
Repeat layers and top with the last 3 noodles, white sauce and cheese.
Bake uncovered at 350° for 40-45 minutes or until bubbly.
Let stand 15 minutes before serving.

Container: 9x13 pan, pasta pot and skillet
Prep Time: 20 minutes
Cook Time: 40 minutes
Servings: 12

Ingredients :

1/2 cup (1 stick) butter
1/3 cup flour
1/4 teaspoon salt
fresh pepper to taste
3 cups milk
1/4 cup green onion - chopped
1 teaspoon lemon juice
1/4 teaspoon hot pepper sauce
1/2 cup parmesan cheese
9 lasagna noodles - cooked and drained
2 cups ham - fully cooked and diced
1/2 cup grated parmesan cheese - divided
3 cups (12 oz.) colby jack cheese - shredded
4 hard boiled eggs - finely chopped

Fruit and Yogurt Parfait

2009-05-10T01:00:00.000-07:00

This refreshing parfait can be made with any fruit and yogurt combination and is a great option for a Mother's Day brunch.

Directions :

In the bottom of each glass place approximately 1 inch of yogurt, then a layer of fruit, another 1 to 2 inches of yogurt, and repeat. The top layer should a fruit layer.
Serve chilled.

Prep Time: 5 minutes
Serving Description: 2 (6 oz.) glasses
Servings: 2

Ingredients :

6 ounces yogurt, any flavor
1/2 cup mangos--diced, more, if desired
6 ounces black berries
garnish with sliced almonds, if desired

Cherry Pie

2009-04-19T01:00:00.000-07:00

A new "twist" on a family favorite.

Directions :

PIE CRUST: See the double pie crust recipe for instructions on preparing the pie crust. Follow the double pie crust recipe through placing the bottom crust in the pie plate. Trim the edges flush with the edge of the pie plate. Refrigerate the pie crust for the top until ready to use.
FILLING: Pour the cherry pie filling into the bottom crust and distribute evenly. Sprinkle the almond extract and sugar over the top of the filling. Gently swirl through the pie filling with the tip of your finger to distribute the extract and sugar through the filling. They do not need to be completely mixed in the filling.
SPIRAL TOP CRUST: Roll out the top crust in a long narrow strip. Cut the crust into long strips that are 3/8 to 1/2 inch wide. Starting with one strip in the center of the pie, begin to twist the strip and coil it around the center of the pie. Continue to twist the strip as you coil it around or it will begin to untwist. Work out towards the edge of the pie.
Add strips as needed to keep them in one continuous length by moistening the ends of each and pressing together to attach to the previous strip. Continue adding strips and coiling out towards the edge until the entire pie is covered. Work carefully so that you do not let the strips touch the filling until you are putting them into place. This will keep filling from getting on the strips where you do not want it.
Moisten the edge of the pie with water and then place a slightly wider strip tightly twisted around the edge. Press to seal.
Cut three leaf patterns from leftover crust and apply to the center of the pie. Sprinkle the crust lightly with sugar to give it sparkle and to add crispness.
Bake at 375°F for 45 minutes or until crust is golden brown.

Container: 9-inch pie plate
Servings: 6

Ingredients :

PIE CRUST:

2 1/4 cups all-purpose flour
1/2 teaspoon salt
1/4 cup shortening (chilled)
1/2 cup cold butter or margarine
ice water (6 to 8 tablespoons)

FILLING:

1 can cherry pie filling
1 teaspoon almond extract
1 tablespoon sugar

Grilled Asparagus

2009-04-12T01:00:00.000-07:00

This is an especially good way to prepare asparagus if the grill is already going for another part of the meal.

Directions :

Soak skewers in water for 30 minutes or more. Start grill.
Wash asparagus and snap off tough ends. Mix olive oil and soy sauce. Paint or rub all over asparagus spears. Line up 4, 5 or 6 spears of asparagus and pierce near base and top with sharp skewers. Leave a little space between spears to aid cooking.
Grill speared asparagus over direct heat 3-4 minutes per side, or until spears are cruncy-tender. Add salt and pepper to taste.

Container: gas or charcoal grill, narrow wooden skewers
Serving Description: 1/4 lb. asparagus
Servings: 4

Ingredients :

1 pound freash asparagus
1 tablespoon olive oil
1 tablespoon soy sauce
salt and pepper to taste

Steak with Tomato and Wine Sauce

2009-04-05T01:00:00.000-07:00

Directions :

In a large heavy skillet, brown onions, celery and steak pieces.
Place in dutch oven (or crock pot). Add tomato sauce, diced tomatoes, red wine and Kitchen Bouquet. Cook over medium heat for 3 hours - covered.
Thicken, if desired, at the end with 2 tablespoons flour blended with 2 tablespoons water; season with salt and pepper.
Serve over cooked noodles or rice.

Prep Time: 30 minutes
Cook Time: 3 hours
Servings: 4

Ingredients :

1/2 pound round steak (rop round) cut into serving size pieces
8 ounces can tomato sauce
10 ounces seasoned diced tomatoes, drained
1/2 cup sweet onion, chopped
1/4 cup chopped celery
1/4 cup red wine
1 teaspoon kitchen bouquet
salt to taste
black pepper to taste
2 tablespoons all-purpose flour
2 tablespoons water

Fruit and Yoghurt Parfait

2009-03-29T01:00:00.000-07:00

This refreshing parfait can be made with any fruit and yogurt combination and is a great option for a Mother's Day brunch.

Directions :

In the bottom of each glass place approximately 1 inch of yogurt, then a layer of fruit, another 1 to 2 inches of yogurt, and repeat. The top layer should a fruit layer.
Serve chilled.

Prep Time: 5 minutes
Serving Description: 2 (6 oz.) glasses
Servings: 2

Ingredients :

6 ounces yogurt, any flavor
1/2 cup mangos--diced, more, if desired
6 ounces black berries
garnish with sliced almonds, if desired

Custard-style French Toast

2009-03-22T01:00:00.000-07:00

Elegant enough to entertain with and easy enough to enjoy anytime.

Directions :

In a small saucepan, combine melted butter, brown sugar and corn syrup. Stir until sugar is dissolved. Pour into baking dish.
Arrange bread slices in baking dish without overlapping.
In a large bowl, whisk together eggs, half and half, orange liqueur and vanilla. Pour over the bread slices. Cover baking dish and refrigerate at least 8 hours.
Preheat oven to 350 degrees. Bake uncovered 40-45 minutes until lightly browned.
To serve, invert pieces onto a plate to allow caramel to be on top.

Container: saucepan, large bowl, 9x13 pan
Prep Time: 15 minutes
Cook Time: 45 minutes
Serving Size: 1 piece
Servings: 7

Ingredients :

1/2 cup butter, melted
1 cup brown sugar, packed
2 tablespoons corn syrup
7 slices French Bread, 1-inch thick
5 eggs
1 1/2 cups half and half
1 teaspoon Grand Marnier or Cointreau
1 teaspoon vanilla

Broccoli and Ham Quiche

2009-03-15T01:00:00.000-07:00

A quick and easy one-dish meal that can be served for a casual family brunch, but it's fancy enough to serve to special guests.

Directions :

Preheat oven 375°F.
Prepare a refrigerated pie crust according to package directions for a one-crust 9" dish. Pre-bake the crust for 15 minutes.
Remove from the oven and fill with ingredients: layer ham, broccoli, onions, and cheese in the prepared crust.
In a bowl, combine all the remaining ingredients until blended; then pour this mixture over the ingredients in the crust.
Optional: crumble feta cheese on the top just before baking.
Bake for 45 to 55 minutes or until a knife inserted in center comes out clean. Let stand 10 to 15 minutes before serving.

Container: 9" pie/quiche dish
Prep Time: 15 minutes
Cook Time: 1 hour
Serving Size: 1 piece
Servings: 6

Ingredients :

1 refrigerated pie crust
1 1/2 cups ham, cooked and cubed
1 1/2 cups shredded cheddar cheese
1 1/2 cups frozen broccoli, thawed and drained
4 large eggs
1 cup milk
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 1/2 teaspoons prepared yellow mustard
1/2 cup crumbled feta cheese (optional)

Lava Cakes

2009-03-09T01:00:00.000-07:00

Chocolate lovers will be dazzled with the rich chocolate filling erupting from the center of these terrific single serving cakes.

Container: custard cups or soufflé dishes, baking sheet, mixing bowl
Prep Time: 10 minutes
Cook Time: 10 minutes
Serving Description: 1 cake
Servings: 4

Ingredients :

4 ounces semi-sweet baking chocolate - 4 squares
1/2 cup (1 stick) butter
1 teaspoon vanilla extract
1 cup confectioners' sugar
2 eggs
1 egg yolk
6 tablespoons flour
1/4 teaspoon cinnamon
1/4 teaspoon nutmeg
1/4 teaspoon ground ginger

Directions :

Grease or butter 4 custard cups or soufflé dishes. Place on a baking sheet.
Microwave chocolate and butter together in a medium bowl for approximately 1 minute.
Take the chocolate mixture out of microwave and whisk until the chocolate is completely melted.
Whisk in vanilla and sugar until blended.
Lightly beat the eggs and egg yolk together and then whisk them into the chocolate.
Stir in the flour, cinnamon, nutmeg, and ginger.
Spoon evenly into the prepared dishes, filling each approximately 3/4 full.
Bake in a preheated oven at 425° for 10 minutes. The sides should be firm but the centers should be very soft.
Remove from the oven and let stand for 1 minute.
Run a table knife around the edges to loosen.
Invert onto a serving plate.
Sprinkle with confectioners' sugar or add a dollop of whip cream and strawberries.

Creamy Clouds

2009-03-02T01:00:00.000-08:00

A light dessert that can be filled with any kind of fresh or frozen fruit, or combination of both, and made to look very festive for whatever the season.

Container: Wax paper and cookie sheet
Prep Time: 15 minutes
Serving Size: 1 piece
Servings: 10

Ingredients :

8 ounces cream cheese
1/2 cup powdered sugar
1/2 teaspoon vanilla
1 cup heavy whipping cream

Directions :

In a large bowl, combine cream cheese, sugar and vanilla, and beat with an electric mixer on medium speed until blended. Gradually add the heavy whipping cream while beating. Beat until thick and/or stiff.
Spread wax paper on a baking sheet sheet. Put 1/10 of mixture on wax paper, and with the back of a spoon, shape into a shell or heart, or any design desired, that measures about 3 inches across. Repeat until all the mixture is used up and freeze for at least 2 hours or overnight.
Remove from freezer about 10-15 minutes before serving and fill with fruit of your choice before drizzling chocolate sauce lightly over the fruit and cloud.
Chill the dessert plates in the freezer prior to preparing the clouds for serving to prevent the dessert from becoming too soft. (A lower fat cream cheese does not whip up as firmly, but does seem to hold its shape after being frozen.)

Sugar Cookies

2009-02-23T01:00:00.000-08:00

A great recipe to use with cookie cutters to shape a theme or highlight an event.

Ingredients :

6 cups flour
3 teaspoons baking powder
2 cups butter--softened
2 cups sugar
2 eggs
2 teaspoons vanilla extract
1 teaspoon salt

Directions :

Use a wire whisk to mix all dry in a bowl. Set aside.
With a mixer, cream butter and sugar until light and fluffy. Add eggs and vanilla. Mix well. Slowly add the dry ingredients until all is incorporated and forms a nice dough. Chill for at least 1 hour.
Preheat oven to 350° F.
Roll the dough to the desired thickness and cut into desired shapes with cookie cutters.
Bake cookies on an ungreased cookie sheet for 8-10 minutes, or until the edges are just turning brown. Transfer the cookies to a cooling rack. Decorate as desired.

Chocolate Mousse

2009-02-16T01:00:00.000-08:00

Creamy, chocolate dessert for a Valentine's celebration.

Container: 4 small glasses or bowls, large mixing bowl
Prep Time: 10 minutes
Serving Size: cup
Servings: 4

Ingredients :

2 4/5 ounces box of chocolate mousse mix
2/3 cup milk
20 chocolate graham sticks or wafers, crushed
8 ounces tub cool whip

Directions :

Blend mousse according to package directions
Using individual serving cups or glasses. Fill 1/2 full with mousse. Put layer of crushed cookies then another layer of mousse.
Top with whip cream, sprinkle with crushed cookies.

Chocolate Coffee

2009-02-09T01:00:00.000-08:00

This creamy, pudding-like dessert treat will satisfy any chocolate lover.

Container: sauce pan and 4 ramekins
Prep Time: 15 minutes
Cook Time: 15 minutes
Servings: 4

Ingredients :

2 cups non-fat milk
1/2 cup sugar
1/2 cup unsweetened cocoa powder
2 teaspoons instant coffee
3 teaspoons cornstarch
1/2 cup chocolate chips (semi-sweet or milk chocolate)
1 1/2 teaspoons vanilla
small chocolate bar for garnish (optional)
whipped topping for garnish (optional)

Directions :

Pre-measure all ingredients.
Heat milk approximately 3 minutes over medium heat, stirring frequently. Add sugar, cocoa powder, instant coffee, cornstarch and chocolate chips. Stir constantly for 6 minutes or until mixture becomes thick.
Remove from heat and add vanilla. Divide among 4 small ramekins.
Cool for 20-30 minutes. Garnish with chocolate curls or whipped cream if desired and serve.

Ribeye Steak

2009-02-02T01:00:00.000-08:00

Spicy, smokey rub gives the steak great flavor. Try this rub on a variety of meats.

Prep Time: 10 minutes
Cook Time: 5 minutes
Serving Description: 1 steak
Servings: 4

Ingredients :

2 tablespoons brown sugar
1 1/2 tablespoons fresh cracked black pepper
1 1/2 tablespoons paprika
1 tablespoon ground cumin
1/2 tablespoon salt
4 thick cut ribeye steaks - 1 inch thick or sirloin steak - cut 1 inch thick

Directions :

Combine sugar, pepper, paprika, cumin and salt on a platter.
Coat steaks evenly with the mixture.
Let sit in the refrigerator for 30 minutes, then bring to room temperature.
Grill steaks over direct heat for 4-5 minutes on each side for medium rare, 6 minutes on each side for medium, 7 minutes on each side for medium well, more time for desired doneness.
Remove steaks from grill and cover with foil, allow the steaks to rest for 2-3 minutes.
Serve warm.

Spiced Pecans

2009-01-27T01:00:00.000-08:00

Makes a perfect spicy snack.

Prep Time: 5 minutes
Serving Description: Makes 4 cups

Ingredients :

4 teaspoons kosher salt
1/2 teaspoon cayenne
1 teaspoon white pepper
1 teaspoon nutmeg
1 teaspoon ground cloves
1 teaspoon allspice
4 cups pecan halves
1/4 cup butter - melted
1/3 cup molasses

Directions :

Preheat oven to 350°.
In a medium bowl, combine salt, cayenne, white pepper, nutmeg, cloves and allspices.
Add the pecans and toss well to coat.
Drizzle melted butter oven pecans and mix well.
Spread out onto a rimmed baking sheet, scraping any spices and butter from the bowl and spreading the nuts into a single layer.
Bake until lightly toasted, stirring occasionally for approximately 9 minutes.
Drizzle molasses over the nuts, stir and bake for another 10 minutes or until the nuts turn glossy and slightly dark.
Allow to cool on the pan.
Pour into a bowl and break apart any large clumps or clusters.

Spinach and Lemon Stuffed Mushroom

2009-01-22T01:00:00.000-08:00

Earthy mushrooms blend will with the freshness of lemon.

Container: food processor and medium bowl
Prep Time: 30 minutes
Cook Time: 10 minutes

Ingredients

FILLING :

1 cup frozen spinach, defrosted and squeezed dry
1/2 cup colby jack cheese -shredded
1/4 cup parmesan cheese - shredded
2 ounces cream cheese
2 tablespoons lemon olive oil or regular olive oil
1 clove garlic
2 tablespoons lemon juice
3 green onions - sliced
salt and pepper to taste

MUSHROOMS:

24 large mushrooms - stems removed
1/4 cup olive oil
1 teaspoon lemon juice
salt and pepper to taste

BREAD TOPPING :

1 cup fresh bread crumbs
1 tablespoon fresh parsley
2 cloves garlic
2 tablespoons olive oil

Directions

FILLING :

Process all ingredients stuffing ingredients together in a food process until smooth.
Store in a bowl or plastic baggy in the refrigerator until ready to stuff mushrooms.

MUSHROOMS :

Preheat oven to 450°.
Line a baking sheet with foil and set a wire rack on top of it.
Toss mushrooms with oil, lemon juice, salt and pepper.
Arrange mushrooms gill side up on the rack and roast until the juices are released. (approximately 20 minutes)
Turn caps over and roast until the mushrooms are well browned, approximately 10 minutes.
Cool slightly then fill with filling.
On top of filling sprinkle with bread crumb topping or pinenuts.
Put back into the oven for approximately 10 minutes or until the filling is hot and the topping golden brown.
Cool 5 minutes.

BREAD TOPPING :

Pulse all topping ingredients in a food processor or until you have coarse crumbs.

White Chocolate Raspberry Cheesecake

2009-01-17T01:00:00.000-08:00

This wonderful creamy cheesecake is loaded with melted white chocolate and swirls of raspberry sauce, making it a surefire hit with your guests.

Container: 9-inch springform pan, medium bowl, large bowl, medium saucepan, and a double boiler
Prep Time: 20 minutes
Cook Time: 1.5 hours
Serving Size: 1 slice

Ingredients :

2 cups Oreo® cookies - finely ground
3 tablespoons sugar, granulated
1/4 cup butter - melted
10 ounces raspberries - thawed
2 tablespoons sugar, granulated
2 teaspoons cornstarch
1/2 cup water
2 cups white chocolate chips
1/2 cup half-n-half
24 ounces cream cheese - softened
1/2 cup sugar, granulated
3 eggs
1 teaspoon vanilla extract

Directions :

Preheat oven to 325°F.
Place a large baking sheet with shallow sides into the oven; then add water to the baking sheet, filling it to a half-inch depth.
In a medium bowl, combine cookie crumbs, sugar, and melted butter. Press onto the bottom of a 9-inch springform pan. Wrap the bottom of pan with aluminum foil.
In a medium saucepan, combine raspberries, 2 tablespoons of sugar, the cornstarch, and water. Bring it to a boil and continue boiling until the sauce thickens, approximately 5 minutes.
Strain the sauce to remove the seeds.
In a double boiler, add the white chocolate chips and the half-n-half, stirring until the chocolate is melted and smooth.
In a large bowl, mix together cream cheese and sugar until smooth. Add the eggs, one at a time, beating well after each addition. Add the vanilla and melted white chocolate mixture.
Pour half of the mixture over the crust.
Spoon 3 tablespoons of the raspberry sauce over the top.
Pour the remaining cream cheese mixture into the pan and spoon 3 more tablespoons of the raspberry sauce over the top.
Place the springform pan in the oven on the baking sheet containing the water. Bake for 60 minutes or until the filling is set. Turn the oven off, open the oven door halfway, and let the cheesecake rest in the oven for 30 minutes.
Remove the cheesecake from the oven and cool. Cover and refrigerate at least 8 hours; then serve with the remaining raspberry sauce.

Mojito

2009-01-12T01:00:00.000-08:00

From the tropics of Latin America this fun drink is especially refreshing for summer entertaining.

Directions :

Place sugar, torn or chopped pieces of mint, and lime juice in a tall container.
Use a muddler or the handle end of a long wooden spoon to mix the ingredients and crush the fresh mint on the bottom of the container, rubbing it around the glass to release the mint flavors.
Add and mix the rum into other ingredients that have been crushed and mixed. Strain the mixture into the Collins glass, adding club soda to top off mixture. Then add ice.

Container: Tall Collins Glass
Prep Time: 10 minutes
Cook Time: 0 minutes
Serving Size: 8 ounces

Ingredients :

2 ounces white rum
1 teaspoon sugar
2 ounces lime juice (or juice of 1 lime)
4 mint leaves, torn or coarsely chopped
2 ounces club soda
garnish: sprigs of mint and slices or quarter of lime
ice, add as desired

Prosciutto Wrapped Artichoke

2009-01-07T01:00:00.000-08:00

Delicious appetizers that will keep them coming back for more.

Directions :

Pre-heat oven to 350°.
Place pine nuts on a piece of tin foil and place all in the oven. Bake pine nuts until golden brown.
Cut prosciutto slices into quarters.
Drain artichokes and pat dry with a paper towel. Cut into quarters.
Wrap one quarter of a prosciutto slice around each artichoke. Arrange all in one layer in a 9x13 baking dish.
Pour whipping cream over the layer of artichokes.
Sprinkle with gorgonzola cheese.
Sprinkle pine nuts over the top and place in the oven.
Bake for 25 minutes or until bubbly and golden brown.
Optional: Sprinkle with parmesean cheese before serving.
Serve warm with baquette slices.

Prep Time: 10 minutes
Cook Time: 25 minutes
Serving Description: 2 appetizers

Ingredients :

7 ounces prosciutto - thinly sliced
14 ounces (2 cans) artichoke hearts - quartered
1 1/4 cups whipping cream
8 ounces gorgonzola cheese
1/4 cup pine nuts

Shrimp and Artichoke Salad

2009-01-02T21:02:00.000-08:00

The tangy herb dressing compliments the shrimp and artichokes in this beautiful salad.
Directions :

Chop garlic and crush it to a pulp with 1 teaspoon of salt, using the flat edge of a heavy knife blade or pestle and mortar.
Mix the garlic and mustard to a paste in a medium bowl.
Beat in the vinegar and then pour a steady stream of olive oil, whisking it in to make a thick and creamy dressing.
Season with salt and pepper.
Stir in basil or parsley into the dressing.
Add in sliced red onion.
Let stand for at least 30 minutes at room temperature.
Stir in shrimp and refrigerate for 1 hour or until ready to serve.
Halve the artichokes and shred the iceberg lettuce.
Make a bed of both lettuces mixed together in one big bowl or on individual salad plates.
Spread artichokes over lettuce.
Immediately before serving, pour shrimp and marinade on top of the salad.

Container: medium mixing bowl, large salad bowl
Prep Time: 10 minutes
Servings: 6
Ingredients :

1 clove garlic
2 teaspoons Dijon mustard
4 tablespoons red wine vinegar
2/3 cup olive oil
3 tablespoons fresh basil leaves - shredded or 2 tablespoons fresh parsley - chopped fine
1 red onion - thinly sliced
16 ounces cooked shrimp - peeled
14 ounces (1 can) arichoke hearts - drained
1/2 head of iceberg lettuce
1 container of mixed greens
salt and pepper to taste

Chili Verde

2008-12-29T01:00:00.000-08:00

Serve this no-bean chili with beans or rice on the side. It's mild, so use salsa to raise the "heat" level as desired. See the recipe for Tomatillo Salsa for a quick, zesty salsa.

Container: Heavy large skillet
Prep Time: 25 minutes
Cook Time: 35 minutes
Servings: 4

Ingredients

2 tablespoons olive or other oil, divided
pound pork, in small (1/2" - 3/4") cubes - use any cut
1 teaspoon salt
1/2 teaspoon freshly ground pepper
1 onion, chopped
4 cloves garlic, chopped
2 tablespoons fresh oregano, chopped or 2 teaspoons dried, crumbled
1 teaspoon ground cumon
1 can green chilies, about 8 oz.
8 ounces fresh tomatillos, chopped, or use canned
1 cup white wine or water
2 tablespoons cilantro, chopped, for topping (optional)

Directions

Heat 1 tablespoon oil in a large heavy skillet. Salt and pepper the pork cubes and brown, stirring once or twice to turn, for about 5 minutes.
Set browned cubes aside, add 1 tablespoon oil to the browning pan, add onions to the pan and cook, stirring occasionally, for about 3 - 4 minutes. Add the garlic and stir in.
Add wine or water and stir to get any browned bits off the bottom of the pan.
Add oregano, chilies and tomatillos. Mix in and adjust heat to maintain a simmer. Cover and cook until pork is tender, about 30 minutes. Taste for seasoning.
Sprinkle cilantro over, if using. Serve with salsa, warm tortillas and/or beans or rice.

Cherry Chip Cookies

2008-12-26T01:00:00.000-08:00

The buttery flavor of this cookie and the sweet cherry accent of the cherry chips create a delightful taste.

Container: Cookie Sheet
Prep Time: 15 minutes
Cook Time: 1 hour
Serving Description: One cookie
Servings: 30

Ingredients

1 cup margarine
1 cup powdered sugar
1 teaspoon vanilla
1 3/4 cups flour
1/2 teaspoon baking soda
1 cup cherry chips

Variation - add ingredient below:
1/2 cup oatmeal (reduce flour to 1 1/2 cups)

Directions

Preheat the oven to 350°F.
Note: This recipe does not call for any eggs.
Combine the margarine, powdered sugar and vanilla in a mixing bowl and beat until light and fluffy.
Add the flour and baking soda. Mix until well blended.
Add cherry chips and stir until well distributed.
On an ungreased cookie sheet, drop rounded teaspoons of dough, leaving at least an inch between to allow for spreading. Slightly flatten each cookie with the back of a spoon. Note: A rounded teaspoon makes a fairly small cookie. If a larger cookie is desired, use approximately 50% more dough.
Place in the preheated oven and bake for 8 to 9 minutes (11 to 13 minutes for larger cookies). Cookies are done when they start to brown slightly around the edges.
Remove from the oven and allow cookies to set on cookie sheet for 1 to 2 minutes to firm up slightly before removing. Remove and place on a wire rack to cool.

Pumpkin Cheesecake

2008-12-23T01:00:00.000-08:00

Made the traditional way, this cheesecake has the added flavor of pumpkin to make it a seasonal sensation or a wonderful treat whenever it's served.

Container: 9" springform pan
Prep Time: 45 minutes
Cook Time: 1.5 hours
Serving Size: 1 slice
Servings: 10

Ingredients

CRUST:

1/2 cup graham cracker crumbs
3/4 cup crushed ginger snaps
1/2 cup finely chopped pecans
2 tablespoons sugar
4 tablespoons butter, melted

FILLING:

2 pounds cream cheese
15 ounces pumpkin, packed solid
1 1/2 cups sugar
2 tablespoons all purpose flour
1 teaspoon ground ginger
1 teaspoon ground cinnamon
1/4 teaspoon ground or freshly grated nutmeg
2 teaspoons vanilla extract
4 tablespoons bourbon
5 eggs
caramel sauce for garnish
whole pecans for garnish
whipped topping for garnish

Directions

Preheat oven to 325ºF. Generously butter entire inside of springform pan. Allow cream cheese to soften and reach room temperature. Allow eggs to reach room temperature.
CRUST: In a small bowl, combine graham cracker crumbs, crushed ginger snaps, finely chopped pecans, sugar and melted butter. Press this mixture into the bottom and up approximately 1½ inches on the sides of the springform pan. Bake for 10 minutes. Remove from oven and cool completely on a wire rack before adding filling.
FILLING: Mix together flour and spices, set aside. Beat softened cream cheese in a large bowl on medium speed until smooth. Add sugar to cream cheese and beat an additional 1 minute on medium speed. In a small bowl, blend together flour mixture, pumpkin, vanilla and bourbon. When completely blended, add to cream cheese mixture. Beat in eggs, one at a time, on low speed. Beat just enough to blend each egg.
Pour pumpkin mixture into completely cooled crust. Fill a 9"x13" pan half full with water. Place the pan with the water on the bottom rack of the oven. Place the cheesecake on the middle rack. The moisture in the oven helps prevent deep cracking of cheesecake.
Bake 1 hour and 35 minutes--do NOT open the door during the first hour of baking. Turn oven off, open the door, and leave cheese cake in oven for an additional 30 minutes to cool. Remove from oven and place on wire rack for an additional 30 minutes.
Once cooled, loosen edges from the sides of the pan by running a knife around the edge of the cheesecake. Allow to cool completely. Cover and chill a minimum of 4 hours or overnight. Remove the sides of the springform pan and transfer cheesecake to a serving plate. Garnish as desired.

Grilled Lemon Lime Chicken

2008-12-20T01:00:00.001-08:00

The citrusy blend of lemon and lime is an ideal counterpoint to the richness of succulent grill-roasted chicken. Brining is optional, but is well worth the time--it practically guarantees moist flavorful meat.

Container: grill, large pan or bowl for brining
Prep Time: 20 minutes
Cook Time: 2 hours

Ingredients

5 pounds whole roasting chicken
3/4 cup salt, preferably without additives, such as canning or Kosher (optional)
1 lemon
1 lime
3 tablespoons butter

Directions

If brining the chicken, mix salt with 3 quarts water in a non-reactive pan, bowl, or pail just large enough to hold the bird snugly. Chicken should be completely covered with brine solution. Make more, if necessary. If the chicken floats, cover with a weighted plate (use canned food, etc. as a weight) to keep it submerged. Refrigerate brining container or place in a cooler with ice, for 4-6 hours.
Remove chicken from brine, rinse and pat dry.
Remove zest (just the colored part, not the bitter white pith underneath) from lemon and lime with a zester, peeler or sharp knife. Chop finely and mix well with the butter.
Loosen chicken skin from meat by carefully working your hand between skin and meat everywhere you can. Push lumps of zest-butter under the skin, then spread them around by massaging skin from the outside. If the chicken wasn't brined, liberally salt the cavity.
Squeeze juice from lemon and lime; put squeezed rinds in the cavity and set juice aside.
If you prefer to truss the chicken, use strong string to pull drumstick ends towards each other, but not tightly--leave space so inner sides of leg and thigh can brown.
Prepare grill for indirect medium heat, according to manufacturer's directions.
Put chicken on grill in area away from direct heat, breast side up. Cover grill. Cook for about 2 hours, basting occasionally with lemon-lime juice. Chicken is done when leg joints move easily, or when an instant-read thermometer reads 180°.
Remove from heat and let rest a few minutes before carving.

No-Bake Cheesecake With Blueberry Topping

2008-12-17T01:00:00.000-08:00

Fresh blueberry topping makes this easy to prepare cheesecake a tempting treat.

Container: 9 inch pie plate, tin or dish
Prep Time: 1 hour
Cook Time: 30 minutes
Serving Size: 1 slice
Servings: 8

Ingredients

CHEESECAKE:

8 ounces cream cheese, room temperature
1/2 cup sugar
1 cup sour cream
2 teaspoons vanilla
8 ounces Cool Whip

CRUST:

18 graham cracker squares
1/4 cup sugar
1/3 cup butter or margarine, melted

TOPPING:

2 1/2 cups fresh blueberries
1 tablespoon cornstarch
1 1/2 teaspoons lemon juice
1/8 cup water
1/4 cup sugar (start by adding half of the sugar, add remaining to taste)

Directions

CRUST:

Crush graham crackers into crumbs. Add sugar and butter/margarine until evenly mixed.
Bake in preheated 350° F oven for 6 to 7 minutes. Remove from oven and allow to cool completely before filling.

CHEESECAKE:

Beat cream cheese and sugar together until smooth. Add sour cream and vanilla and beat until mixed well. Add Cool Whip and beat on low until well blended. Do not over beat.
Pour into cooled crust and refrigerate until well chilled.
Serve with the fresh blueberry topping.

TOPPING:

Check blueberries for moldy, soft or blemished berries and discard any that are bad. Gently rinse with cold water and allow them to drain well. Place blueberries in a saucepan.
In a small bowl, mix the cornstarch, lemon juice and water together and stir until all the cornstarch is dissolved. Add this mixture to the blueberries in the saucepan.
Place over medium heat and cook until sauce thickens and is translucent. At the end of the cooking time, add half of the sugar. Taste the sauce, and if desired, add the rest of the sugar. Cook until sugar is dissolved.
Allow topping to cool and then serve over the cheesecake.

No-Bake Chocolate Cookies

2008-12-14T01:00:00.000-08:00

Simple to make and simply delicious – a great way to prepare an easy chocolate cookie.

Prep Time: 1 hour
Serving Size: 1 each
Servings: 36

Ingredients

2 cups sugar
1/2 cup lowfat or fat-free milk
1/2 cup margarine
3 cups quick-cooking oats
1 cup flaked coconut
6 tablespoons baking cocoa
1 teaspoon vanilla
1/4 teaspoon salt

Directions

In a medium saucepan, combine the sugar, milk and butter. Bring to a boil, stirring constantly. Boil for 2 minutes and then remove from heat. Add salt and vanilla.
Have the oats, coconut, and cocoa premixed in a large bowl. Pour the boiled mixture in the bowl with the oats, coconut, and cocoa. Stir until evenly mixed.
Working quickly, drop by tablespoonsful, forming small mounds onto wax paper. Allow to sit for about 1 hour.
Store in a covered container.

Corned Beef and Cabbage

2008-12-11T01:00:00.000-08:00

The lengthy slow cooking time of this dish, transforms a simple beef brisket and lowly head of cabbage into a fantastic one-pot meal.

Container: large slow cooker
Prep Time: 10 minutes
Cook Time: 6 or more hours
Serving Description: 1 slice of corned beef and a serving of cabbage and potatoes
Servings: 8

Ingredients

3 pounds corned beef brisket
5 medium potatoes, scrubbed, unpeeled, sliced into 1 inch chunks
1 large onion - cut into wedges
1 head of cabbage - cut into wedges
1 quart apple juice (4 cups)
1 cup brown sugar
1 tablespoon Dijon mustard

Directions

Place meat, potatoes, onion, and cabbage in a slow cooker.
Sprinkle with the seasoning packet that came packaged with the corned beef.
Combine apple juice, brown sugar, and mustard in a medium bowl.
Pour over the vegetables and meat.
Cover and cook on high for 6 to 6 1/2 hours or on low for 10 to 12 hours. The meat and vegetables should be very tender.
Remove the meat and vegetables from the slow cooker.
Thinly slice the meat across the grain and serve with the vegetables.
Serve with crusty bread if desired.

Baked Ham

2008-12-08T01:00:00.000-08:00

Peach preserves help create a glistening entrée that tastes as good as it looks.

Container: large roasting pan with rack
Prep Time: 15 minutes
Cook Time: 2 hours
Serving Description: 2 slices of ham
Servings: 12

Ingredients

1 ham (8 to 10 lbs.) - fully cooked portion, whole, half or spiral cut
1 cup orange or apricot preserves
8 ounces Dijon mustard
6 small cans (5.5oz ea.) apricot nectar, divided

Directions

Remove any extra skin from ham. If not spiral cut, score ham 1/8" deep in diamond pattern. Place ham, fat side up on rack. Stir in preserves, mustard and 1 cup apricot nectar in medium bowl. Pour over ham.
Bake ham uncovered at 350° F. for 1 1/2 - 2 hours or until meat thermometer reaches 140°F.; adding more apricot nectar to bottom of pan as needed.
When done baking, transfer ham to serving platter. Let stand 15 minutes before carving.
Pour pan drippings into medium saucepan. Add 2 more small cans of nectar if needed.
Bring to boil.
Serve sauce hot with ham.

Chicken Noodle Casserole

2008-12-05T01:00:00.000-08:00

Chicken and noodles mixed with a savory mushroom sauce is a popular chicken dish for everyone.

Container: a deep 2 quart casserole dish or a 3 quart casserole dish
Prep Time: 30 minutes
Serving Size: 2 cups
Servings: 8

Ingredients

8 ounces egg noodles
12 ounces canned chicken, drained
1 1/2 cups sour cream (light works fine, do not use fat free)
1/2 cup milk
4 ounces canned mushrooms, drained
1 teaspoon salt
1/4 teaspoon black pepper

Topping

1/4 cup bread crumbs
1/4 cup parmesan cheese
2 tablespoons butter or margarine, softened
Paprika, optional

Directions

In a large sauce pan cook noodles in lightly salted water according to package directions, drain.
Preheat oven to 350ºF.
Coat casserole with butter or non-stick cooking spray.
In a large bowl add prepared noodles, drained chicken, and mushrooms. Stir to combine.
Blend in sour cream, milk, and seasonings.
Pour mixture into prepared casserole dish.
In a small bowl combine parmesan cheese, bread crumbs and butter. Sprinkle over noodle mixture.
Dust top of casserole with paprika if desired.
Bake 35 to 40 minutes.

Grilled Chile Citrus Turkey Breast

2008-12-02T01:00:00.000-08:00

A flavorful turkey breast that is coated in a thick sauce that helps it retain its moisture.

Cook Time: 15 minutes
Servings: 6

Ingredients

3 pounds turkey breast or 1 bone in turkey breast (4-6 pounds)
1 package of 5 dried poblano chiles - found in the mexican section of your local grocery store.
3 tablespoons lime juice - fresh or purchased
3 tablespoons orange juice
5 cloves garlic
1 small white onion, diced
1 teaspoon coarse salt

Directions

Place the poblano chiles in a small bowl and cover them with boiling water. Let sit for 10 minutes.
Place chiles in a colander to drain.
When cool enough to handle, cut the stems off and remove any seeds.
Put in blender.
Add orange and lime juices, garlic, onion and salt.
Blend until smooth.
Save 3/4 to 1 cup of this sauce and put it in the refrigerator.
Rub turkey with remaining sauce, place on a plate and cover with plastic wrap. Allow this to marinate for at least 2 hours.
If grilling, preheat the grill to medium heat.
Grill, covered, until a thermometer reaches 165° (1-1 1/2 hours) or roast in an oven covered at 400° for 1 hour and 20 minutes. These times are approximate depending on size of turkey.
Transfer to a cutting board, let sit for 15 minutes before slicing.
Serve with sauce on the side.

Beef Stew

2008-11-29T01:00:00.000-08:00

A great beefy flavored dish that makes its own gravy while it is cooking.

Container : 5 or 6 quart slow cooker
Prep Time : 1.5 hours
Cook Time : 6 or more hours
Servings : 6

Ingredients :

2 pounds beef stewing meat
1 medium onion
3 celery stalks
5 carrots
5 medium potatoes
3 tablespoons flour
4 tablespoons butter or margarine
2 tablespoons cooking oil
3 cans (10 1/2 oz.) beef broth
1 tablespoon Worcestershire sauce
2 tablespoons parsley flakes
salt and pepper

Directions :

Trim off the excess fat and any gristle from the meat. Then cut the meat into 1 inch strips and cut the strips crosswise into one inch cubed pieces.
Clean the celery and cut into pieces. Peel the carrots and cut into slices. The celery and carrots should be cut to approximately the same size pieces.
Peel the potatoes and cut into bite size pieces. Place in cold water until ready to use.
Place the flour on a plate and season with salt and pepper. Dredge the meat in the flour to lightly coat.
Heat 2 tbsp. of butter and 1 tbsp. of oil in a skillet. Brown the floured meat in the skillet. Do not overcrowd the meat in the skillet. Brown in batches if necessary. Transfer to the slow cooker.
After the meat has all been browned, add the remaining butter and oil to the skillet and heat until sizzling. Then add the onions and brown slightly. When they are browned, add them to the slow cooker on top of the meat.
Add the celery and carrots to the skillet and cook until lightly browned. Add the browned vegetables to the slow cooker.
Drain the water off the potatoes and add them to the slow cooker.
Add any remaining flour from dredging the cubed meat to the juices in the skillet and whisk them until well mixed.
Gradually add the beef broth to the skillet and scrape sides and bottom to loosen flavorful bits. Add the Worcestershire sauce to the pan and heat the mixture to a simmer.
Pour simmering broth over all the ingredients in the slow cooker. Stir all the ingredients in the broth to mix the meat and vegetables evenly.
Sprinkle with the parsley flakes and cover. Cook on high for 1 hour and then turn down to low and cook for an additional 5 to 6 hours. Or, cook on low for 7 to 8 hours.
At the end of the cooking time, the vegetables should be tender and the internal temperature of the meat should be minimum of 145°F when checked with an instant read thermometer.
If the gravy is not thick enough when the stew is done, it can be thicken by adding small amounts of a flour paste that consist of equal amounts of flour and butter.
Stir in small amounts of the thickener until gravy is the desire thickness and then simmer for 5 or 10 minutes. Taste stew when done to see if more seasoning is required. Add salt and pepper accordingly.

Firecracker Chili

2008-11-27T01:00:00.000-08:00

Canned chipotle chiles in adobo provide both heat and a rich smokey flavor. Find them in well-stocked supermarkets or in Hispanic groceries. Any leftover chipotles can be frozen for future use.

Prep Time : 20 minutes
Cook Time : 2 hours
Serving Size : 1 cup
Servings : 6

Ingredients :

1 pound dry beans, preferably pinto beans
2 tablespoons oil
1 large onion, chopped
4 cloves garlic, or to taste, minced
3 chipotle chiles in adobo, chopped (include some sauce)
4 tablespoons chili powder
2 teaspoons salt
1/2 cup ketchup
4 cups chopped fresh tomatoes OR one 28 oz. can
1/4 cup chopped fresh cilantro (optional)
1/2 cup sour cream (optional)
1/2 cup grated cheese (optional)

Directions :

Sort and rinse beans. Add 2 quarts water (if possible, do not use very hard water-- this could prevent beans from softening) and let stand overnight, or use quick-soak method: boil beans in 2 quarts water for 2 minutes, cover, and let stand 1 hour.
Return beans and soaking water to medium heat.
In a saucepan or skillet, heat oil. Add chopped onion and cook, stirring occasionally, for 5 minutes. Add garlic and cook another minute or two. Add to beans.
Add chipotles, chili powder, salt, ketchup, and tomatoes to beans. Adjust heat to maintain a simmer and cook until beans are tender, 1 1/2 - 2 hours. Taste for seasoning. Top, if desired, with any or all of: sour cream, chopped fresh cilantro, grated cheese.
TIP: Allow plenty of time for beans to cook - old beans take longer.

From Recipetips kitchen

Egg Salad

2008-11-25T01:00:00.000-08:00

It may be a traditional sandwich filling, but it's always a favorite.

Prep Time : 15 minutes
Cook Time : 15 minutes
Servings : 4

Ingredients :

4 eggs
4 tablespoons mayonnaise
2 teaspoons sweet pickle relish
2 tablespoons green onion, finely chopped
salt to taste
freshly ground pepper to taste

Directions :

Fill a small sauce pan with enough water to just cover eggs and bring to a full boil. Reduce heat to low and cover. Cook eggs for about 10 minutes.
Remove from heat, drain, and immediately cool eggs with cold running water.
Peel eggs and finely chop. Add mayonnaise, pickle relish, chopped onion, salt, and pepper and mix.
Spread on bread of your choice. Garnish with lettuce or sprouts (optional).

Cheese Mushroom Meatloaf

2008-11-23T01:00:00.000-08:00

With the addition of cheese in this meatloaf recipe the result is a more savory and rich flavor than most meatloaf meals.

Container : baking dish, large mixing bowl
Prep Time : 15 minutes
Cook Time : 1 hour
Serving Description : 1 thick slice
Servings : 8

Ingredients :

1 1/2 pounds ground beef
1 egg - slightly beaten
1 tablespoon Worcestershire sauce
1/4 teaspoon pepper
1/4 teaspoon salt
1/2 cup milk
1/4 cup onion - chopped
1/3 cup dry bread crumbs
1 cup cheddar or monterey jack cheese - grated
1 can 4 ounces mushroom pieces - drained or 4 oz. fresh mushrooms - chopped and sauteéd in butter until brown
3/4 cup ketchup
1/4 cup brown sugar

Directions :

Combine beef, egg, Worcestershire sauce, pepper, salt, milk, onion and bread crumbs in a large mixing bowl.
Mix well.
Roll out onto wax paper into an 8x5 rectangle, 1/2 inch thick.
Sprinkle cheese and mushroom on top of beef mixture.
Roll lengthwise like a jelly roll.
Place seam side down in baking dish.
Bake for one hour at 350° - or you can microwave turning occasionally for 25-30 minutes on roast.
Blend brown sugar and ketchup.
Spread over loaf as soon as it comes out of the oven. May not need to use all of the ketchup mixture on top.

Tropical Carrot Cake

2008-11-21T01:00:00.000-08:00

A new twist on a classic favorite.

Container : 2 nine inch round cake pans, food processor, medium mixing bowl, sauce pan
Prep Time : 30 minutes
Cook Time : 35 minutes
Serving Description : one slice
Servings : 12

Ingredients :

PINEAPPLE CURD :
1/4 cup pineapple juice
2 large eggs plus one egg yolk
1/2 cup sugar
2 tablespoons unsalted butter
1 pinch salt

CAKE :
2 1/2 cups flour
1 tablespoon baking powder
1 tablespoon allspice
1 teaspoon ground ginger
1/2 teaspoon salt
3/4 pound carrots, about 2 1/2 cups of baby carrots or 6 medium regular carrots
1 cup sweetened shreeded coconut
1 1/4 cups granulated sugar
1/2 cup brown sugar
4 large eggs
1 1/2 cups vegetable oil

CREAM CHEESE FROSTING :
12 tablespoons (1 1/2 sticks) unsalted butter, softened
3 cups confectioners sugar
16 ounces (2 boxes) cream cheese - softened and cubed
3 cups sweetened shredded coconut - toasted

Directions :

CURD:

Bring pineapple juice to a boil in a small sauce pan.
In a mixing bowl, whisk together the eggs, yolk and sugar.
Add this mixture slowly into the boiling juice. Whisk continuously until thickened, 2-3 minutes.
Remove from heat, stir in butter and salt.
Pour into a bowl, cover and refrigerate until ready to use.

CAKE:

Heat oven to 350°.
Grease two 9 inch cake pans and dust with flour.
In a medium mixing bowl, whisk the flour, all spice, ginger and salt together, set aside.
In a food processor, process the carrots and then remove to a small bowl.
Next process the coconut with granulated sugar until the coconut is finely chopped.
Add brown sugar, eggs and blend until the mixture is smooth.
With the processor running, slowly pour in the oil and process until combined.
Pour mixture in with flour and add the shredded carrots and 1/2 the pineapple curd. Mix until combined.
Pour this batter into the prepared cake pans.
Bake for 30-35 minutes or until a tootpick inserted into the center of the cake comes out clean.
Remove from oven and allow them to cool in the pans for 10 minutes, then turn out onto wire racks to completely cool.

CREAM CHEESE FROSTING:

Meanwhile, beat butter and sugar together in a mixing bowl until fluffy.
Add cream cheese, one cube at a time, until all are incorporated.
Beat in the remaining pineapple curd.
Refrigerate until ready to use.
When the cakes are cooled, spread 1 cup of frosting onto one cake.
Place the second cake on top and spread the rest of the frosting on top and sides of the cakes.
Sprinkle the entire cake with toasted coconut and press it in gently.
May garnish the top with pineapple tidbits if desired.
Cover with plastic wrap and refrigerate until ready to serve.

Beef Fajitas

2008-11-19T01:00:00.000-08:00

Fresh ingredients and a mildly flavored marinade highlight these wonderful, easy to prepare wraps filled with grilled beef, onions, and peppers.

Container : A glass baking dish or glass bowl and a small saucepan
Prep Time : 30 minutes
Cook Time : 15 minutes
Serving Size : 1 each
Servings : 8

Ingredients :

2 pounds beefsteak (cuts from the chuck or flank work best)
15 ounces chopped tomatoes with mild green chiles
1 tablespoon olive oil
2 tablespoons lime juice
1/2 teaspoon salt
1/2 teaspoon black pepper
1 teaspoon garlic salt
3 tablespoons Worcestershire sauce
1 tablespoon honey
1 large onion, sliced
1 red or yellow pepper, cut into strips
1/4 cup cilantro - chopped
8 flour tortillas

Optional : Refried beans, guacamole, sour cream, shredded cheese

Directions :

Place the beefsteak into a glass baking dish or glass bowl.
In a small bowl, combine tomatoes, olive oil, lime juice, salt, black pepper, garlic salt, Worcestershire sauce, and honey. (Note: add more or less salt and pepper according to taste.) Mix well and pour over the steak. Cover and refrigerate at least two hours, turning the meat occasionally.
Remove steak from dish and save the marinade mixture.
Grill the steak over medium-high heat for 10 to 12 minutes for medium doneness.
Grill the onion slices and pepper strips (in tin foil if necessary to prevent them from falling through grill grate) until they are tender.
In a small saucepan, bring marinade mixture to a boil. Cook on high heat for two minutes; then reduce to a simmer and cook for three minutes. Keep warm while preparing the fajitas. (Note: it is important that the marinade be well cooked to prevent possible foodborne illness that could occur as a result of being in contact with raw meat.)
Slice the steak across the grain, diagonally.
Place strips of the steak, peppers, cilantro, and onions onto a warm tortilla and top with the cooked marinade mixture.
Wrap the ingredients inside the tortilla.

Optional : add refried beans, guacamole, sour cream, or cheese to the wrap if desired.

Chicken Noodle Soup

2008-11-17T01:00:00.000-08:00

Thick egg noodles, flavorful chicken broth and several types of vegetables make this a very enjoyable and hearty homemade soup.

Container : Stock pot , baking sheet
Prep Time : 15 minutes
Cook Time : 45 minutes
Serving Size : 2 cups
Servings : 6

Ingredients :

6 ounces skinless, boneless chicken breast
1 tablespoon olive oil
1/2 teaspoon sea salt or Kosher salt
1/2 teaspoon fresh ground black pepper or to taste
2 quarts chicken broth or chicken stock
1 cup celery, diced
1 cup carrots, sliced or diced
4 green onions, thinly sliced
2 cups egg noodles, wide variety
1/4 cup fresh cilantro or parsley, chopped

Directions :

Preheat oven to 350°F.
Lay out chicken breast on a baking sheet and coat with olive oil. Use a brush to coat or preferably coat by hand rubbing oil on meat. Season with salt and pepper.
Cook in oven for 30 to 40 minutes making sure chicken is fully cooked. Remove from oven and allow to cool.
Heat chicken stock. Simmer stock in an uncovered stock pot or similar pan on stovetop before adding other ingredients.
While broth or stock is brought to a simmer, cut up chicken breast, cutting meat into medium size cubes.
Dice celery, slice or dice carrots, and thinly slice green onions.
Add celery, carrots, green onions, and noodles to broth or stock. When noodles are fully cooked (8 to 10 minutes), add chicken meat and then parsley. Allow to cook for an additional 4 minutes or until meat is heated and serve hot.

Pumpkin Soup

2008-11-15T01:00:00.000-08:00

Prep Time : 15 minutes
Cook Time : 45 minutes
Serving Size : 1 cup
Servings : 4

Ingredients :

2 pounds fresh pumpkin or 3 cups canned pumpkin
1 large onion, diced
3 cloves garlic, minced
1 carrot, diced
2 tablespoons butter
salt and pepper to taste
4 cups chicken or vegetable broth
1 cup cream or milk

Directions :

Peel, seed, and cube pumpkin into 1" cubes.
In sauce pan, melt butter. Add onion, carrot, pumpkin, and garlic. Cook for 10 minutes or until onion softens. Season with salt and freshly ground black pepper.
Add broth. Bring to a boil and reduce heat. Partially cover and cook approximately 40 minutes or until pumpkin is soft.
Pureé the soup in a blender or food processor. Return mixture to pan and reheat on low.
Stir in cream and continue to heat on low for an additional 1 minute. Garnish and serve.

Bite Sized Granola Cookies

2008-11-13T01:00:00.000-08:00

Container : ungreased baking sheet
Prep Time : 30 minutes
Cook Time : 15 minutes
Serving Description : Makes approximately 2½ to 3½ dozen cookies, depending on the size of the cookie.

Ingredients :

3/4 cup butter, softened to room temperature
3/4 cup granular sugar
1/2 cup brown sugar (packed)
1 large egg
1 teaspoon vanilla extract
1 tablespoon water or apple juice
2 cups all purpose flour
2 cups granola cereal
1/4 teaspoon salt
1 teaspoon ground cinnamon
3/4 teaspoon baking soda
1/2 cup raisins

Directions :

Preheat oven to 375º F.
In a large mixing bowl, beat together butter and sugar. Add egg, vanilla, and water. Beat until well combined. Add flour, soda, salt, cinnamon, and raisins. Stir by hand until well combined.
Drop rounded teaspoon sized lumps of cookie dough onto cookie sheet. Bake 8 to 10 minutes or until lightly browned. Allow cookies to cool on cookie sheet before removing.

Tip : If using granola cereal that contains raisins, use 2½ cups of cereal.

Squash and Chicken Stew

2008-11-11T01:00:00.000-08:00

Container : soup pot
Prep Time : 15 minutes
Cook Time : 20 minutes
Serving Description : 2 cups

Ingredients :

1 large buttercup, acorn or butternut squash
1 large onion, chopped
2 cloves garlic, minced
2 bell peppers - green, red or yellow, seeded and chopped
1 1/2 pounds boneless, skinless, chicken breasts, cut into bite sized pieces
2 (10 1/2 oz) cans chicken broth
1 1/2 cups water
1 tablespoon lime juice
1 tablespoon chili powder
1 teaspoon pepper
1 tablespoon ground cumin
1 teaspoon pepper tabasco sauce to taste
2 tablespoons butter
2 tablespoons flour
1/4 cup cilantro, or more to taste

Directions :

Peel and seed squash and cut into bite sized pieces.
In a large pot, combine squash, onion, garlic, peppers, chicken, broth, water, lime juice, chili powder, cumin, ground pepper and hot pepper sauce.
Bring to a boil, reduce heat and simmer covered for 15 minutes or until squash is tender.
Meanwhile, in a small saucepan, melt the butter.
Add the flour to the butter and cook, stirring over low to medium heat for approximately one minute.
Slowly add 1 cup of broth from the stew and cook until the mixture thickens, shoud be a thick paste.
Remove from heat, gradually add this mixture back into the stew, stirring continuously, until it thickens.
Stir in cilantro and serve.

Turkey Tenderloin With Vegetables

2008-11-09T01:00:00.000-08:00

This low-sodium recipe counts as only 1/2 carbohydrate exchange. This leaves room for you to serve it with your favorite side dish!

Ingredients:

1 lb. boneless and skinless turkey breast tenderloin
1 1/2 tsp. ground cumin
3 garlic cloves, minced
2 tbsp. red wine vinegar
2 tsp. sugar substitute with sucralose
2 tsp. cornstarch
1 c. tomatoes, chopped
1/2 c. zucchini, chopped
1/2 c. yellow squash, chopped
1/2 c. onion, chopped
2 tbsp. fresh cilantro, chopped
1 tbsp. jalapeño pepper, chopped

Directions:

Preheat broiler.
Combine cumin and garlic in a small bowl and rub mixture on both sides of turkey.
Place turkey on broiler pan and broil for 5 minutes. Turn and broil 5 minutes or until internal temperature reaches 185 degrees Fahrenheit (85 degrees Celsius). Juices should run clear and the turkey should not be pink in the center.
While turkey is cooking, combine vinegar, sugar substitute, and cornstarch in saucepan and mix until smooth.
Stir in zucchini, squash, onions, cilantro, and jalapeño peppers.
Cook and stir vegetables over medium heat until mixture boils and thickens. Cook and stir 2 minutes more after mixture begins to thicken.
Spoon over turkey.

Prep time: 30 minutes
Serves: 4
Serving size: 4 oz. turkey meat and approximately 1/2 cup vegetables

Nutritional analysis (per serving):

212 calories
34 g protein
4 g fat
1 g sat. fat
9 g carbohydrate
2 g fiber
74 mg cholesterol
104 mg sodium
50 mg calcium
2 mg iron

Diabetic exchanges:

1/2 carbohydrate exchange

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

Serve with brown rice. Be sure to count your carbohydrates in the side dishes.

From kidshealth kitchen

Vegetable Skillet Frittata

2008-11-07T01:00:00.000-08:00

Ingredients:

1 1/2 c. hash browns
1 1/2 c. egg whites
1/2 c. onion, chopped
1/2 c. red pepper, chopped
1 c. broccoli florets, cut into small pieces
3/4 c. light cheddar cheese
1 tbsp. margarine

Directions:

Preheat broiler.
Wrap handle of skillet with nonstick aluminum foil.
In skillet, sauté vegetables and hash browns in 1 tbsp. light margarine over medium heat for 5 minutes.
Spread hash browns and vegetables evenly in skillet.
Pour egg whites into skillet over the hash browns and vegetables.
Cook until eggs are almost set.
Top with cheese. Broil until cheese is melted.

Prep time: 15 minutes
Serves: 4
Serving size: 1/4 of 10" skillet

Nutritional analysis (per serving):

232 calories
14 g protein
11 g fat
4 g sat. fat
22 g carbohydrate
2 g fiber
8 mg cholesterol
308 mg sodium
205 mg calcium
2.3 mg iron

Diabetic exchanges:

1 1/2 carbohydrate exchanges

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

Use fresh or frozen vegetables (make sure to thaw them first). Use any vegetable you have in your refrigerator. Add 1/2 cup of leftover ham, chicken, or turkey to increase the amount of protein.

From kidshealth kitchen

Tomato Basil Pizza Snack

2008-11-05T01:00:00.000-08:00

This is a quick and easy-to-make afterschool snack. Try adding ham or chicken as a topping for added protein!

Ingredients:

1/2 whole wheat English muffin
2 tbsp. no added sodium tomato sauce
2 tbsp. part skim mozzarella cheese
1 tbsp. fresh basil, chopped
2 tsp. tomato, diced

Directions:

Preheat broiler.
Place English muffin on a small baking sheet.
Spread tomato sauce over top of muffin.
Top with cheese.
Sprinkle fresh basil and tomato on top.
Broil until cheese is brown and sauce is bubbly.
Serve immediately.

Prep time: 5 minutes
Serves: 1
Serving size: 1/2 muffin (1 snack size pizza)

Nutritional analysis (per serving):

154 calories
10 g protein
6 g fat
3 g sat. fat
15 g carbohydrate
3 g fiber
16 mg cholesterol
239 mg sodium
227 mg calcium
1 mg iron

Diabetic exchanges:

1 carbohydrate exchange

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

Consider trying different toppings for a variety of flavors.

From kidshealth kitchen

Bacon and Cheddar Cheese Quiche

2008-11-01T01:00:00.000-07:00

This dish can be eaten for any meal of the day. And it freezes well!

Ingredients:

9"pie crust
6 eggs
2 c. heavy cream
1 c. cheddar cheese
8 oz. broiled/pan-fried bacon

Utensils:

oven
measuring cup

Directions:

Preheat oven to 425 degrees (218 degrees Celsius).
Whisk eggs and cream in a medium mixing bowl until well blended.
Stir cheese into egg mixture.
Sprinkle bacon over pie crust.
Pour egg mixture over bacon.
Bake for 15 minutes at 435 degrees Fahrenheit (223 degrees Celsius). Then reduce heat to 325 degrees Fahrenheit (162 degrees Celsius) and bake for approximately 35 minutes longer. Quiche is finished cooking when a knife inserted in the middle comes out clean.
Let the quiche cool for a few minutes before cutting.

Prep time: 60 minutes
Serves: 8
Serving size: 1/8 of pie

Nutritional analysis (per serving):

605 calories
20 g protein
52 g fat
732 mg sodium
164 mg calcium

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

You can use a variety of different cheeses. Try adding some vegetables, such as onions or spinach.

From kidshealth kitchen

Bacon Mushroom Chicken

2008-10-26T00:05:00.000-07:00

This creamy chicken dish has a wonderful taste of bacon and garlic.

Ingredients:

2 4-oz. chicken breasts
3 tbsp. butter, melted
1 clove garlic, minced
4 thick slices of bacon
1/2 c. mushrooms, sliced
1/3 c. heavy cream
1/4 c. cheddar cheese

Directions:

Preheat oven to 350 degrees Fahrenheit.
Pour melted butter and minced garlic in a 9x13-inch baking dish.
Place two slices of bacon on top of each piece of chicken.
Put mushrooms on top of the chicken and bacon.
Bake in preheated oven for 45 minutes or until chicken is no longer pink in the middle.
Remove baking dish from the oven and put cheddar cheese on top of the chicken.
Return baking dish to the oven and cook for an additional 5 minutes to melt the cheese.
Remove chicken and place on a platter. Pour juices from baking dish into small saucepan and whisk together with cream over low heat until thickened.
Pour sauce over chicken and serve warm.

Prep time: 1 hour
Serves: 2
Serving size: 1 chicken breast

Nutritional analysis (per serving):

732 calories
60 g fat
30 g protein
1217 mg sodium
139 mg calcium

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

Serve with a creamy pasta dish or Scalloped Potatoes.

Veggie Tortilla Lasagna

2008-10-24T00:46:00.000-07:00

Ingredients:

2 tsp. vegetable oil
1 large zucchini, cut in half and sliced
3/4 c. frozen corn, thawed
7-oz. jar roasted red peppers, sliced
1/3 c. ricotta cheese
1 1/4 c. grated monterey jack cheese
1 c. salsa, drained of juice in a colander
6 6-in. corn tortillas

Directions:

Preheat oven to 500 degrees Fahrenheit (260 degrees Celsius).
Add vegetable oil to large pan and heat, adding zucchini, corn, and peppers.
In bowl, mix cheeses.
Trim sides of tortillas to fit a loaf pan. Layer tortillas, veggies, cheeses, and salsa.
Cover with aluminum foil and bake for 10 to 15 minutes.

Prep time: 15 minutes
Serves: 5
Serving size: 1 slice

Nutritional analysis (per serving):

293 calories
14 g protein
13 g fat
32 g carbohydrate
5 g fiber
32 mg cholesterol
570 mg sodium
335 mg calcium
3 mg iron

Roasted Veggies

2008-10-22T05:13:00.000-07:00

Ingredients:

2 cloves garlic, diced
2 c. broccoli, chopped into florets
1 medium red onion, chopped
1 medium zucchini, sliced
1 medium yellow squash, sliced
1 medium green bell pepper, chopped
1 medium red bell pepper, chopped
1 medium tomato, chopped
2 tbsp. olive oil
2 tbsp. balsamic vinegar
1 tsp. dried basil
1 tsp. dried oregano
Feta or parmesan cheese (optional)

Directions:

Preheat oven to 450 degrees Fahrenheit (232 degrees Celsius).
Place all veggies and garlic in a large Pyrex (thick glass) dish or roasting pan.
Drizzle with olive oil and balsamic vinegar, sprinkle spices on top, and stir to coat.
Cook for about 45 minutes or until veggies are tender when you poke them with a fork.
If you like, sprinkle the mixture with feta or grated Parmesan cheese before serving.

Prep time: about 1 hour
Serves: 5
Serving size: 1 cup

Nutritional analysis (per serving):

124 calories
4 g protein
6 g fat
17 g carbohydrate
2 g fiber
0 mg cholesterol
16 mg sodium
66 mg calcium
1.5 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Suggestions:
If you don't have olive oil, you can substitute vegetable oil. If you don't have balsamic vinegar, you can substitute Worcestershire sauce. Try serving this over rice or pasta for an easy and tasty meal.

Ravioli With Red Pepper Pesto

2008-10-17T03:23:00.000-07:00

Ingredients:

2 9-oz. packages of fresh ravioli
2 small jars roasted red peppers
1/2 c. walnuts, chopped
1/2 c. Parmesan cheese
about 1/2 c. fresh basil, chopped
2/3 c. olive oil for mixture
olive oil for frying

Directions:

Place peppers, walnuts, cheese, and basil in blender or food processor and puree until smooth.
Slowly drizzle in olive oil and continue to puree. Set mixture aside.
Heat a small amount of olive oil in a large pan.* When olive oil is bubbling, spread ravioli in pan. When bottoms of ravioli are browned, bubbly, and a bit crunchy (after about 2 minutes), flip them over.
Fry other side of ravioli. When ravioli are finished, spread them on paper towels to drain extra oil.
Spread ravioli and red pepper pesto mixture on plates.

*Note: You can also boil ravioli in water instead of frying to cut some of the fat.

Prep time: about 20 minutes
Serves: 4
Serving size: 3/4 c.

Nutritional analysis (per serving):

298 calories
14 g protein
52 g fat
36 g carbohydrate
2 g fiber
31 mg cholesterol
782 mg sodium
235 mg calcium
1.6 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Suggestions:

If you don't have a pan that will hold all the ravioli at one time, preheat the oven to a very low temperature (or the "hold warm" setting) before you begin the recipe. After draining the oil from the first batch of ravioli, keep them warm on a plate in the oven while you fry the next batch. If you like, sprinkle dish with Parmesan cheese before serving.

Orange Ginger Sauce

2008-10-15T02:44:00.000-07:00

Try this fast and easy topping on fish or chicken dishes.

Ingredients:

1/4 c. orange juice
2 tsp. ginger juice or 1/2 tsp. ground ginger
1 tbsp. fresh cilantro, chopped
1/2 tsp. Asian sesame oil

Directions:

Place all of the ingredients in a small saucepan and mix well.
Bring the sauce to a boil just before serving.

Prep time: 10 minutes
Serves: 2
Serving size: 2 tablespoons

Nutritional analysis (per serving):

26 calories
0 g protein
1 g fat
1 mg sodium
4 mg calcium

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

Serve over 10-Minute Salmon.

Blueberry Muffins

2008-10-13T02:25:00.000-07:00

Ingredients:

1 c. flour
1 c. oatmeal
3 tbsp. sugar
1 tsp. salt
4 tsp. baking powder
1 c. blueberries, washed
1 egg
1 c. milk
1/4 c. vegetable oil
nonstick spray

Directions:

Preheat oven to 400 degrees Fahrenheit (200 degrees Celsius).
In a large bowl, mix together the flour, oatmeal, sugar, salt, and baking powder.
Mix in blueberries.
In another bowl, break the egg and use a fork to beat it just a little bit. Then add the milk and vegetable oil, and mix.
Add this mixture to the first mixture in the large bowl.
Using a mixing spoon, mix about 25 or 30 times. Don't mix too much! Your muffin mixture should be lumpy, not smooth.
Line a muffin tin with paper liners or lightly spray with nonstick spray. Spoon in the muffin mix. Fill each muffin cup about two thirds of the way up.
Bake for about 20 minutes.
When muffins are finished baking, remove from muffin tin and cool them on a wire rack.
Enjoy your tasty muffins!

Prep time: about 30 minutes

Serves: 12

Serving size: 1 muffin

Nutritional analysis (per serving):

162 calories
3 g protein
6 g fat
19 g carbohydrate
1 g fiber
18 mg cholesterol
371 mg sodium
121 mg calcium
1.4 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

15 Minutes Salmon

2008-10-08T02:36:00.000-07:00

Ingredients:

2 6-oz. salmon steaks (a normal portion size for meat and fish is 3 oz.)
butter or vegetable oil cooking spray or fat-free canola cooking spray

Directions:

Preheat the broiler. Cover the broiling pan with aluminum foil and lightly grease the foil with butter or vegetable oil cooking spray.
Place the steaks on the pan and broil the salmon for 5 minutes. Turn the steaks carefully and broil the other side for 4 to 5 minutes or until the fish is firm but still springy and a bit translucent in the center.
Serve immediately topped with the sauce of your choice.

Prep time: 15 minutes
Serves: 2
Serving size: 1 salmon steak

Nutritional analysis (per serving):

350 calories
34 g protein
20 g fat
114 mg sodium
0 mg calcium

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

This recipe can easily be doubled to serve 4. Salmon freezes well if prepared properly. Freeze each piece separately, wrapped first in plastic and then in aluminum foil to preserve freshness and facilitate defrosting.

Serve with Orange Ginger Sauce.

Mango Ketchup

2008-10-07T02:30:00.000-07:00

Ingredients:

2 tbsp. olive oil

1 small onion, finely chopped

2 tbsp. garlic, finely chopped

3 scallions, green parts only, coarsely chopped

2 tbsp. fresh ginger

1/4 tsp. chopped cilantro

1 tbsp. garlic, finely chopped

meat from 1 ripe mango, coarsely chopped

2 tbsp. lemon juice

1 tsp. hot sauce made from Scotch bonnet peppers

1/2 tsp. salt

Directions:

Place a medium sautépan over medium-high heat. Add the oil, and let it get hot - about 1 minute.

Add the onion, scallions, garlic, and ginger. Cook, stirring regularly, until the onion begins to soften - about 3 minutes.

Add the cilantro, garlic, and mango, and cook 1 minute more.

Add the lemon juice, hot sauce, and salt and stir to combine.

Let the mixture cool slightly, then transfer to the bowl of a blender and pulse until just pureed, adding water 1 teaspoon at a time if necessary to facilitate blending.

Transfer to a serving bowl and set aside.

Prep time: 15 minutes
Serves: 4
Serving size: 3/4 cup

Nutritional analysis (per serving):

54 calories
1 g protein
1 g fat
318 mg sodium
14 mg calcium

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

Use this delicious ketchup to top burgers, fish, and chicken dishes.

Tuna Burgers

2008-10-06T02:24:00.000-07:00

Ingredients:

1 lb. tuna, cut into 2-inch pieces
1 small onion, finely chopped
3 scallions, green parts only, coarsely chopped
2 tbsp. garlic, finely chopped
2 tbsp. fresh ginger, finely peeled and chopped
1/4 c. cilantro, chopped
1 tbsp. Dijon mustard
1 tsp. salt
dash of hot sauce

1/2 c. flour for dredging
1 tbsp. salt
cooking oil
4 hamburger buns

Directions:

Combine first set of ingredients in the bowl of a food processor and pulse until finely chopped - about 6 pulses. Do not overprocess.
Shape the mixture into 4 burgers. Set these on a plate so they are not touching, cover well with plastic wrap, and refrigerate for 1 hour.
Measure the flour and remaining 1 tbsp. salt into a large shallow bowl or pie plate and whisk together. Dredge the tuna burgers in the flour mixture so they are lightly dusted on both sides.
Place a skillet, preferably cast iron, over medium-high heat, add the oil, and let it get hot - about 2 minutes.
Arrange the burgers in the pan so they aren't touching. Cook uncovered for 2 minutes. Turn and cook about 2 minutes more. The burgers should be rare to medium-rare.
Serve on a hamburger bun.

Prep time: 20 minutes
Serves: 4
Serving size: 1 burger patty

Nutritional analysis (per serving):

223 calories
27 g protein
9 g fat
661 mg sodium
31 mg calcium

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

Top with Mango Ketchup for extra flavor.

Chili

2008-10-03T19:57:00.000-07:00

Ingredients:

1 can red kidney beans (drain and rinse beans well to remove salt)
1 can black beans (drain and rinse beans well to remove salt)
2 cans crushed tomatoes (use no salt added for lower sodium)
1 small can of tomato paste (use no salt added for lower sodium)
2 cloves garlic, diced
1 medium-sized onion, chopped
1 medium green bell pepper, chopped
1 medium red bell pepper, chopped
2 tbsp. olive oil or vegetable oil
1 tsp. chili powder
1/2 tsp. cayenne pepper
1 tsp. thyme
1/2 lb. ground beef (optional)

Directions:

Heat oil over medium-high heat in a large pan.
Add garlic and onion and cook until the onion is translucent (more clear than white).
Add peppers and sauté for a few minutes. Add crushed tomatoes, tomato paste, and spices.
When mixture is bubbling, reduce heat to simmer and add beans. Cover and simmer for at least 60 minutes, stirring occasionally. The longer it simmers, the better it tastes.

Prep time: 90 minutes
Serves: 4 to 5
Serving size: 1 1/2 c.

Nutritional analysis (per serving):

325 calories

16 g protein

7 g fat

56 g carbohydrate

11 g fiber

0 mg cholesterol

1255 mg sodium

186 mg calcium

4.5 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Suggestions:

If you want to make your chili with meat, begin by browning ground beef in a large pot. Drain the fat into a paper cup. Set the meat aside, and complete Steps 1 through 3. Add the meat during Step 4, as you add the beans.

Try substituting ground turkey for ground beef - it tastes very similar and has less fat.

After you've made the recipe once, experiment with different kinds of pepper - jalapeno is a favorite.

Experiment with the amounts of spices. The amounts listed here are recommendations - you can make your chili more or less spicy.

Be sure to freeze any leftover chili - some say it actually tastes even better after it's been frozen!

Tomato Frittata

2008-09-27T19:56:00.000-07:00

Ingredients :

2 tablespoons olive oil
2 medium onions, thinly sliced
1 (15 ounce) can of Italian tomatoes, drained and coarsely chopped
6 eggs, beaten
Salt and freshly-ground pepper, to taste
3 tablespoons freshly-grated Parmesan cheese
1/2 cup roughly chopped fresh basil

Directions :

Heat the olive oil in a large, heavy skillet over moderate heat and sauté the onions for 8 to 10 minutes, until golden but not brown. Add the tomatoes and cook an additional 5 minutes, stirring frequently.

Combine the eggs, salt, pepper, Parmesan cheese, and basil in a mixing bowl. Turn the heat down to the lowest setting and add the egg mixture to the pan, stirring a little to combine the onions and tomatoes. Cook uncovered for about 15 minutes, until the eggs have set and only the top surface is still runny.

Place the skillet under a preheated broiler and cook for 1 or 2 minutes, just until the eggs on the surface have set. Properly cooked, the frittata should not be brown on the top or bottom.

Serves 4.

Lemon Chicken Salad

2008-09-24T18:27:00.000-07:00

Ingredients:

1 small head of green leaf lettuce
4 boneless, skinless chicken breasts
juice of 1 lemon
1 tbsp. oil
1 tbsp. freshly chopped tarragon
salt and pepper to taste
vinaigrette salad dressing to taste

Directions:

Wash and dry the lettuce. Tear into small pieces and set aside.
Slice chicken breasts into strips and then cut strips into small pieces.
Heat oil in a medium-sized pan, add the chicken, and cook for 4 to 5 minutes until the chicken is lightly browned.
Add lemon juice, tarragon, and salt and pepper to taste. Cook for another 4 to 5 minutes until chicken is tender.
Toss the lettuce with the vinaigrette dressing. Add chicken, lemon, and tarragon mixture and toss.
Serve immediately.

Prep time: 20 minutes
Serves: 4
Serving size: 1 cup

Nutritional analysis (per serving):

327 calories
54 g protein
10 g fat
2 g carbohydrate
0.8 g fiber
146 mg cholesterol
134 mg sodium
48 mg calcium
2.6 mg iron

Variations/Suggestions:

Experiment with different types of lettuce leaves.

Add additional salad ingredients like shredded carrots or red cabbage.

If you don't have fresh tarragon, substitute 1 tsp. dried tarragon or thyme. Or try some of your favorite herbs, either fresh or dry, like thyme or oregano.

Easy Baked Fish & Chips

2008-09-19T19:57:00.000-07:00

Ingredients:

2 large baking potatoes (1-1/2 lb.), each cut into 8 wedges
1/4 cup KRAFT Light Zesty Italian Dressing
1 pkt. SHAKE 'N BAKE Extra Crispy Seasoned Coating Mix, divided
4 haddock fillets (1 lb.) 1/4 cup MIRACLE WHIP Light Dressing

Directions:

HEAT oven to 400°F. Toss potatoes with Italian dressing, then 1/4 cup coating mix. Spread onto large baking sheet sprayed with cooking spray. Bake 20 min.
MEANWHILE, spread remaining coating mix onto large plate. Spread fish with 2 Tbsp. MIRACLE WHIP; press, dressing-sides down, into coating mix. Repeat to coat other sides of fish. Place on rack of broiler pan.
ADD fish to oven with potatoes. Bake 15 min. or until fish flakes easily with fork and potatoes are tender.

Prep Time:
10 min

Total Time:
45 min

Makes:
4 servings

Nutritional analysis (per serving):

Calories 280

Total fat 4.5 g

Saturated fat 0.5 g

Cholesterol 70 mg

Sodium 1000 mg

Carbohydrate 33 g

Dietary fiber 3 g

Sugars 4 g

Protein 25 g

Vitamin A 4 %DV

Vitamin C 15 %DV

Calcium 8 %DV

Iron 15 %DV

Healthy Living Information

Low Fat

Low Calorie

Diet Exchange

2 Starch + 3 Meat (L)

Nutrition Bonus

Enjoy this quick-and-easy low-calorie low-fat main dish any night of the week! Carb Choices: 2

Variations and suggestions:
Prepare using your favorite whitefish fillets, such as halibut or cod.

From Kraftfoods Kitchen

Alfredo Pesto Pasta

2008-09-10T20:08:00.000-07:00

Ingredients:

1/4 c. fresh basil leaves
1/3 c. walnuts
2 cloves garlic
3 tbsp. olive oil
1/2 c. Parmesan cheese
1/2 c. heavy whipping cream
8 oz. fettucine, cooked

Utensils:

food processor (You'll need help from your adult assistant.)
jar
saucepan
stirring spoon
whisk
mixing bowl

Directions:

Finely chop basil, walnuts, and garlic in food processor.
Gradually add olive oil while machine is running and process until smooth.
Mix in 1/4 c. Parmesan cheese.
Transfer the pesto to a small jar. (Pesto can be prepared 3 days in advance. Pour enough olive oil over sauce to cover. Cover and refrigerate.)
Bring cream to slight boil in medium saucepan. Be careful not to burn the cream.
Once cream begins to boil, whisk in pesto. Season sauce with remaining 1/4 c. Parmesan in large bowl.
Toss to coat pasta evenly and serve.

Prep time: 30 minutes
Serves: 2
Serving size: 1 1/2 c.

Nutritional analysis (per serving):

787 calories
19 g protein
62 g fat
334 mg sodium
471 mg calcium

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

Consider adding chicken or shrimp to this dish to increase protein intake.

From kidshealth kitchen

Strawberry Cheese Tart

2008-09-03T18:55:00.000-07:00

It tastes like a little strawberry cheesecake!

Ingredients:

Crust

1 c. graham cracker crumbs
3 tbsp. sucralose
4 tbsp. light margarine, melted

Filling

6 oz. cream cheese, reduced fat
1/4 c. plain, fat-free yogurt
1 c. sucralose
1/2 c. egg substitute
1 c. strawberries

Utensils:

knife (You'll need help from your adult assistant.)
muffin tin
paper muffin liners
oven (You'll need help from your adult assistant.)
hand mixer (You'll need help from your adult assistant.)
mixing bowls
measuring cups
measuring spoons

Directions:

Preheat oven to 350 degrees Fahrenheit (176 degrees Celsius).
Slice strawberries.
Stir crust ingredients together in a small mixing bowl until well blended.
Line 12 muffin cups with paper liners.
Press 1 tbsp. of crust mix into each lined cup.
Place cream cheese in another mixing bowl and beat with an electric mixer until soft. Add yogurt and beat until smooth for approximately 1 minute.
Add sucralose and egg substitute. Mix well until blended.
Divide sliced strawberries and put on top of crust in each individual muffin liner.
Pour cheese filling on top of strawberries, evenly divided among the 12 muffin cups.
Bake at 250 degrees Fahrenheit (121 degrees Celsius) for 15 to 20 minutes or until firm to the touch. Chill for approximately 2 hours before serving.

Prep time: 25 minutes
Serves: 12
Serving size: 1 tart

Nutritional analysis (per serving):

109 calories
4 g protein
5 g fat
2 g sat. fat
11 g carbohydrate
0 g fiber
8 mg cholesterol
182 mg sodium
48 mg calcium
0 mg iron

Diabetic exchanges:

Less than 1 carbohydrate exchange for 1 tart, 1 1/2 carbohydrate exchange for 2 tarts.

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

Substitute any berry for the strawberries. If you don't have fresh berries available, use unsweetened frozen berries with the least amount of carbohydrates.

Strawberry Bars

2008-08-30T20:39:00.001-07:00

Ingredients:

1 c. flour
1 c. rolled oats
1/2 c. butter or margarine, softened
1/3 c. light brown sugar
1/4 tsp. baking powder
1/8 tsp. salt
3/4 c. strawberry jam

Utensils:

oven (You'll need help from your adult assistant.)
large bowl
square (8" X 8") pan coated with nonstick spray
large spoon
knife
measuring cups and spoons

Directions:

Preheat oven to 350 degrees Fahrenheit (180 degrees Celsius).
In a large bowl, mix everything together except the strawberry jam.
Measure out 2 cups of this mixture. Leave the rest in the bowl, and set it aside.
Take the 2 cups of the mixture and press it into the bottom of the pan. You can use your hands or a spoon. Make sure you cover the entire bottom of the pan!
Using a large spoon, spread the strawberry jam on top of the mixture in the pan. Spread it evenly all over.
Take the mixture that was left in the bowl, and spread it over the strawberry jam. Press it down lightly.
Bake for 25 minutes. Remove the pan from the oven, and allow it to cool for at least 15 minutes.
Cut the bars into 12 squares to eat and share!

Prep time: 45 minutes
Serves: 12
Serving size: 1 square

Nutritional analysis (per serving):

211 calories
2 g protein
9 g fat
32 g carbohydrate
1 g fiber
22 mg cholesterol
126 mg sodium
16 mg calcium
0.9 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Fruits Kabobs

2008-08-26T00:59:00.000-07:00

Ingredients:

1 apple
1 banana
1/3 c. red seedless grapes
1/3 c. green seedless grapes
2/3 cup pineapple chunks
1 cup nonfat yogurt
1/4 c. dried coconut, shredded

Utensils:

knife (You'll need help from your adult assistant.)
2 wooden skewer sticks
large plate

Directions:

Prepare the fruit by washing the grapes, washing the apples and cutting them into small squares, peeling the bananas and cutting them into chunks, and cutting the pineapple into chunks, if it's fresh. Put the fruit onto a large plate.
Spread coconut onto another large plate.
Slide pieces of fruit onto the skewer and design your own kabob by putting as much or as little of whatever fruit you want! Do this until the stick is almost covered from end to end.
Hold your kabob at the ends and roll it in the yogurt, so the fruit gets covered. Then roll it in the coconut.
Repeat these steps with another skewer.

Prep time: 15 minutes
Serves: 4
Serving size: 1 kabob

Nutritional analysis (per serving):

141 calories
3 g fat
28 g carbohydrate
3 g fat
1 mg cholesterol
2 g saturated fat
52 mg sodium
103 mg calcium
0.5 mg iron
3 g fiber

Note: Nutritional analysis may vary depending on ingredient brands used.

Suggestion:

Roll your kabobs in something besides coconut. Try granola, nuts, or raisins, or use your imagination.

Curry Chicken

2008-08-23T00:25:00.000-07:00

Enjoy this creamy chicken dish with a bit of Indian flare. This entrée is a good source of protein.

Ingredients:

2 4 oz. boneless, skinless chicken breasts
4 oz. plain or vanilla soy yogurt (lactose free)
1 1/2 tsp. cilantro
1 1/2 tsp. curry powder

Utensils:

stove (You'll need help from your adult assistant.)
measuring spoons
mixing bowl

Directions:

Preheat oven to 375 degrees Fahrenheit (191 degrees Celsius).
Combine yogurt, cilantro, and curry powder in a shallow bowl.
Add chicken to yogurt sauce and coat evenly.
Place chicken in a greased casserole dish.
Spoon remainder of yogurt sauce on top of the chicken.
Bake chicken for 35 minutes or until it's no longer pink in the middle.

Prep time: 45 minutes
Serves: 2
Serving size: 1 chicken breast

Nutritional analysis (per serving):

212 calories
32 g protein
5 g fat
1 g sat. fat
9 g carbohydrate
0 g fiber
84 mg cholesterol
81 mg sodium
42 mg calcium
1.9 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

Tastes great with couscous or rice and steamed vegetables.

From Kidshealth Kitchen

Cheese Tropical Ball

2008-08-05T18:29:00.000-07:00

Ingredients:

8-oz. package of light cream cheese, softened
4 oz. light tropical fruit cocktail, drained
1 c. walnuts, chopped

Utensils:

knife (You'll need help from your adult assistant.)
bowl

Directions:

Cut tropical fruit into smaller pieces.
Combine softened cream cheese, fruit, and 1/2 c. walnuts.
Chill well in refrigerator.
Mold into a ball and roll cheese in remaining 1/2 c. of nuts.

Prep time: 30 minutes

Serves: 11

Serving size: 1/4 c.

Nutritional analysis (per serving):

127 calories
5 g protein
10 g fat
3 g sat. fat
5 g carbohydrate
1 g fiber
11 mg cholesterol
110 mg sodium
53 mg calcium
0 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

Serve with carrots, celery, and/or gluten-free crackers. You can cut calories even further by using fat-free cream cheese.

From Kidshealth Kitchen

Cranberry Spritzer

2008-08-03T18:25:00.000-07:00

This is a nice refreshing drink to have on a hot summer day. Be creative and try different flavors of juice for this recipe!

Ingredients:

3 oz. cranberry juice cocktail
7 oz. diet lemon lime soda
ice cubes

Utensils:

measuring cup
cup

Directions:

Fill glass with ice cubes.
Add juice and diet soda.
Mix well.

Prep time: 1 minute

Serves: 1

Serving size: 10 oz. liquid

Nutritional analysis (per serving):

56 calories
0 g protein
0 g fat
0 g sat. fat
14 g carbohydrate
0 g fiber
0 mg cholesterol
2 mg sodium
4 mg calcium
0.1 mg iron

Diabetic exchange:

1 carbohydrate exchange

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

Try this recipe with different flavors of juice. Be sure to pay attention to the amount of carbohydrates in the different juices you may use. (The soda doesn't contain any carbohydrates.) Garnish with a lemon, lime, or orange slice.

From Kidshealth Recipes

Sweet Potato Cassarole

2008-07-30T17:54:00.000-07:00

This delicious sweet potato recipe is a great side dish to serve during the holidays.

Ingredients:

Sweet potato mixture:

1 29-oz. large can of yams, mashed

1 egg, beaten

1/3 c. butter, melted

1/3 c. brown sugar

Topping:

1/3 c. brown sugar

1/3 c. butter, melted

1 c. cornflakes, crumbled

1/2 c. shredded coconut

1/3 c. pecans, chopped

Utensils:

mixing bowls
mixing spoons
oven (You'll need help from your adult assistant.)

Directions:

Mix together yams, eggs, butter, and brown sugar to make the sweet potato mixture.
Bake sweet potato mixture for 15 minutes at 350 degrees Fahrenheit.
While the sweet potato mixture is baking, mix together the topping ingredients.
Once sweet potato mixture is finished baking, put topping on top of sweet potato mixture.
Bake for another 30 minutes.

Prep time: 60 minutes

Serves: 10

Serving size: 3/4 cup

Nutritional analysis (per serving):

326 calories

19 g fat

2 g protein

38 g carbohydrate

2 g fiber

57 mg cholesterol

198 mg sodium

29 mg calcium

1.5 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Scalloped Potatoes

2008-07-28T21:02:00.000-07:00

This recipe is a high-calorie, calcium-dense twist on a tasty favorite.

Ingredients:

1 4.9-oz box of scalloped potato mix

1 2/3 c. boiling water

1 c. heavy cream

3 tbsp. butter

1 c. cheddar cheese

Utensils:

oven (You'll need help from your adult assistant.)
1 1/2-quart casserole dish
mixing spoon

Directions:

Heat oven to 450 degrees Fahrenheit.
Stir potatoes and sauce mix, water, heavy cream, butter, and cheese in an ungreased 1 1/2-quart casserole dish.
Bake uncovered for about 20 minutes or until top is light golden brown and potatoes are tender.
Remove from oven. Sauce will thicken as it stands.

Prep time: 30 minutes

Serves: 5

Serving size: 2/3 cup

Nutritional analysis (per serving):

412 calories

9 g protein

34 g fat

824 mg sodium

217 mg calcium

Note: Nutritional analysis may vary depending on ingredient brands used.

Pineapple Pops

2008-07-23T00:05:00.000-07:00

Ingredients:

2 c. plain yogurt
1/2 c. canned crushed pineapple (packed in its own juice instead of packed in syrup)
1 can frozen pineapple or orange-pineapple juice concentrate, thawed

Utensils:

medium-sized bowl
mixing spoon
small paper cups
plastic wrap
wooden popsicle sticks (available at craft stores)
measuring cups

Directions:

Drain the can of crushed pineapple so all the juice runs out.
Put all the ingredients in a medium-sized bowl and mix them together.
Spoon the mixture into the paper cups. Fill them almost to the top.
Stretch a small piece of plastic wrap across the top of each cup.
Using the popsicle stick, poke a hole in the plastic wrap. Stand the stick straight up in the center of the cup.
Put the cups in the freezer until the mixture is frozen solid.
Remove the plastic wrap and peel away the paper cup. You'll have pineapple pops to eat and share!

Prep time: about 60 to 120 minutes

Serves: 6

Serving size: 1 pop

Nutritional analysis (per serving):

169 calories

4 g protein

1 g fat

36 g carbohydrate

0 g fiber

5 mg cholesterol

62 mg sodium

136 mg calcium
0.1 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Suggestion:

If you like, you can make this recipe using plastic popsicle molds instead of the paper cups and popsicle sticks.

Grilled Cheese Sandwich

2008-07-21T00:45:00.000-07:00

This classic dish is sure to bring a smile to your child's face and it's also a good way to sneak some calcium into your child's diet.

Ingredients:

1 oz. light cheddar cheese
2 slices whole wheat bread
1 1/2 tsp. light margarine
2 tbsp. egg substitute
1 tbsp. skim milk

Utensils:

measuring cup
stove

Directions:

Place cheese on one slice of bread. Top with remaining bread slice.
In a shallow bowl, combine egg substitute and skim milk.
Melt margarine in a large nonstick skillet.
Dip sandwiches in egg mixture.
Cook sandwiches for 3 minutes on each side or until golden.

Prep time: 10 minutes
Serves: 1
Serving size: 1 sandwich

Nutritional analysis (per serving):

284 calories
15 g protein
14 g fat
7 g sat. fat
25 g carbohydrate
3 g fiber
31 mg cholesterol
595 mg sodium
278 mg calcium
1.9 mg iron

Diabetic exchanges:
1 1/2 carbohydrate exchanges

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:
Serve with tomato soup. Consider adding fresh tomato slices to the sandwich before cooking.

Mashed Potatoes

2008-07-20T02:01:00.000-07:00

This mashed potatoes recipe is untraditional - and delicious! It's also packed with plenty of calcium to maximize bone density.

Ingredients:

Potatoes:

4 c. prepared instant potatoes
1 1/2 c. shredded cheddar cheese
1/2 c. sour cream
3/4 c. parmesan cheese
9 slices of bacon, fried and crumbled
1/4 c. onion, chopped finely
salt and pepper, to taste
1 clove of garlic

Topping:

1/4 c. butter, melted
1/4 c. grated parmesan cheese
3 slices bacon, crumbled
1 c. dry bread crumbs

Utensils:

oven (You'll need help from your adult assistant.)
mixing bowls
mixing spoons
2-quart casserole dish

Directions:

Preheat oven to 350 degrees Fahrenheit.
In a large bowl, mix together mashed potatoes, cheddar cheese, sour cream, parmesan cheese, bacon, onion, salt, pepper, and garlic.
Place potato mixture in a greased 2-quart casserole dish.
To make the topping, place the melted butter, parmesan cheese, bacon, and bread crumbs in another bowl and mix well.
Spread topping mixture over potato mixture.
Bake for 30 minutes or until topping is golden brown.

Prep time: 45 minutes
Serves: 10
Serving size: 3/4 cup

Nutritional analysis (per serving):

350 calories
13 g protein
23 g fat
268 mg calcium
724 mg sodium

Note: Nutritional analysis may vary depending on ingredient brands used.

From Kidshealth Recipes

Cheesecake Square

2008-07-19T02:54:00.000-07:00

You can make this yummy dessert now and freeze the leftovers to eat later.

Ingredients:

Bottom layer:

1 egg
1 box pudding-style yellow cake mix
1 stick (8 tbsp.) butter, melted

Middle layer:

12 oz. cream cheese
5 1/2 c. confectioner's sugar
1 tbsp. vanilla extract
4 eggs

Topping:

1/4 c. confectioner's sugar

Utensils:

oven (You'll need help from your adult assistant.)
mixing bowls
mixing spoons
9x13-inch baking pan

Directions:

Preheat oven to 350 degrees Fahrenheit.
Mix together all the ingredients listed to make the bottom layer and spread in a greased 9x13-inch pan.
Mix together the remaining ingredients to make the middle layer and spread over cake mixture.
Bake for 35 minutes.
Cool and sprinkle with 1/4 c. confectioner's sugar.

Prep time: 50 minutes
Serves: 15
Serving size: 3 1/2-inch x 2 1/2-inch square

Nutritional analysis (per serving):

482 calories
4 g protein
18 g fat
378 mg sodium
77 mg calcium

Note: Nutritional analysis may vary depending on ingredient brands used.

Peachy Freeze

2008-07-18T06:09:00.000-07:00

Ingredients:

1/2 c. milk
1 c. sliced peaches (they can be either fresh or canned)
1 tsp. sugar

Utensils:

ice cube tray
blender (You'll need help from your adult assistant.)
serving dishes

Directions:

Pour the milk into an ice cube tray and freeze until solid.
Pop the "milk cubes" out of the tray and put them into the blender. Then put the peaches and sugar into the blender.
Put the lid on the blender and blend on high speed until everything is all mixed together and very smooth.
Pour your Perfect Peachy Freeze into serving dishes and serve right away.

Prep time: 1 to 2 hours
Serves: 3
Serving size: 4 oz. (1/2 cup)

Nutritional analysis (per serving):

65 calories
2 g protein
0 g fat
15 g carbohydrate
0 g fiber
1 mg cholesterol
25 mg sodium
53 mg calcium
0.3 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

From Kidshealth Recipes

Beef Pie

2008-07-17T04:05:00.000-07:00

Serve this dish alone or add some vegetables on the side. This high-calorie meal tastes even better the next day.

Ingredients:

2 tbsp. vegetable oil
1/2 c. onion, chopped
1 clove of garlic, minced
1/4 tsp. ground cumin
1 tbsp. chili powder
1 tbsp. unsweetened cocoa
1/4 tsp. ground cinnamon
1 lb. ground beef
16 oz. can red kidney beans, drained
14 1/2 oz. can diced tomatoes, drained
2 c. cheddar cheese, shredded
8 1/2 oz. cornbread mix
1/3 c. heavy cream
1 egg
1/4 c. sour cream
8 1/2 oz. can of creamed corn

Utensils:

oven (You'll need help from your adult assistant.)
skillet
2-quart casserole dish
mixing bowl
mixing spoons

Directions:

Preheat oven to 350 degrees Fahrenheit.
In medium skillet, sauté onion and garlic in vegetable oil over medium heat. Cook approximately 10 minutes until tender, but not brown.
Add cumin, chili powder, cocoa, and cinnamon to skillet.
Add ground beef and cook at medium high heat. Cook meat until browned.
Add red kidney beans and tomatoes to meat mixture and remove from heat.
Spoon beef mixture into a greased 2-quart casserole dish.
Spread shredded cheddar cheese on top of meat.
In a separate bowl, mix cornbread mix, milk, egg, sour cream, and creamed corn together.
Pour cornbread batter over top of meat and cheese. Spread batter evenly.
Bake for 40 minutes or until top of cornbread is golden brown.

Prep time: 75 minutes
Serves: 6
Serving size: 1 1/4 cups

Nutritional analysis (per serving):

761 calories
37 g protein
45 g fat
1100 mg sodium
412 mg calcium

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

You can cut this recipe in half and make cornbread muffins with the leftover batter.

From Kidshealth recipes

Veggie Bowl

2008-07-16T06:13:00.001-07:00

Ingredients:

1 green, yellow, or red pepper, washed
1 bunch of celery, washed
1 carrot, washed and peeled
your favorite salad dressing

Utensils:

knife (You'll need help from your adult assistant.)
cutting board

Directions:

Cut the pepper in half (from side to side). Clean out the seeds and gunk from the inside. Now you have two pieces. One will be your pepper-shaped bowl.
Cut the other half of the pepper into skinny slices.
Cut the carrot into skinny sticks about 4" long.
Cut celery into skinny sticks so each one is about 4" long.
Put a little salad dressing in the bottom of your pepper bowl.
Put celery sticks, carrot sticks, and pepper slices into the pepper bowl.
Now you've got a portable veggie treat! You can pull out the veggies and eat them with a little dressing. Then when you're finished with the veggies, it's time to eat the bowl!

Prep time: about 10 minutes
Serves: 1
Serving size: 1 veggie bowl

Nutritional analysis (per serving):

93 calories
3 g protein
1 g fat
22 g carbohydrate
4 g fiber
0 mg cholesterol
98 mg sodium
71 mg calcium
0.7 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

From Kidshealth Recipes

Shepherd Pie

2008-07-14T00:42:00.000-07:00

This dish is packed with calories and can be served as a meal or with vegetables.

Ingredients:

1 c. high-calorie mashed potatoes, prepared
1/3 c. sliced mushrooms
8 oz. ground beef
1/3 c. onion, diced
2 tsp. Worcestershire sauce
2 cloves of garlic, minced
1 tbsp. flour
1/2 c. beef gravy
1 carrot, shredded
1/4 tsp. Marjoram

Utensils:

skillet (You'll need help from your adult assistant.)
mixing bowl
mixing spoon
baking dish or oven-safe bowls

Directions:

Preheat oven to 350 degrees Fahrenheit.
Sauté mushrooms, garlic, and onions until tender, approximately 7 minutes.
Transfer mixture to bowl.
Cook beef until brown in skillet over medium heat, approximately 8 minutes.
Add flour and stir for 2 minutes.
Add mushrooms, onion, garlic, gravy, carrot, Worcestershire, and marjoram.
Simmer for 4 minutes, stirring occasionally.
Spoon beef mixture into a small baking dish or two oven-safe bowls.
Spoon mashed potatoes over top of beef mixture.
Bake until heated through and golden brown, approximately 25 minutes.
Let stand for 5 minutes before serving.

Prep time: 45 minutes
Serves: 2
Serving size: 1 1/4 cups

Nutritional analysis (per serving):
922 calories
34 g protein
72 g fat
931 mg sodium
111 mg calcium

Note: Nutritional analysis may vary depending on ingredient brands used.
Note: This high-calorie recipe is especially for kids with cystic fibrosis (CF). Kids with CF often need to consume additional calories to help them meet their nutritional needs.

Cornbread

2008-07-13T05:20:00.000-07:00

Ingredients:

2 eggs, beaten with a fork
1 c. cornmeal
1 c. flour
1 c. milk
2 tsp. baking powder
1/4 c. vegetable oil
1 tsp. salt
1 tbsp. sugar
1/2 c. corn (fresh, canned, or frozen if it's taken out of the freezer ahead of time and soft)

Utensils:

oven (You'll need help from your adult assistant.)
fork
large bowl
mixing spoon
square baking pan (8" x 8") coated with nonstick spray
knife
measuring cups and spoons

Directions:

Preheat oven to 400 degrees Fahrenheit (200 degrees Celsius).
Put all the ingredients, except for the corn, into a large bowl.
Beat all the ingredients together with a big wooden spoon. The mixture should be smooth.
Stir in the corn and mix.
Pour the mixture into baking pan coated with nonstick spray.
Bake in the oven for 25 or 30 minutes or until the cornbread is light brown on top.
Remove bread from the oven, cut it into 9 pieces with a knife, and serve it warm for a lip-smacking treat.

Prep time: 40 minutes
Serves: 9
Serving size: 1 piece

Nutritional analysis (per serving):
226 calories
5 g protein
7 g fat
30 g carbohydrate
1 g fiber
48 mg cholesterol
376 mg sodium
77 mg calcium
1.5 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

French Toast

2008-07-11T19:19:00.000-07:00

Ingredients:

1 egg
1/4 c. milk
dash of vanilla extract
1 tbsp. margarine
2 pieces of bread

Utensils:

medium-size bowl
mixing spoon
frying pan
stove (You'll need help from your adult assistant.)
spatula
serving plate
measuring cups and spoons

Directions:

Crack the egg into a medium-size bowl and beat well. Then mix in the milk and vanilla extract.
Put the margarine in a frying pan. Heat the pan on the stovetop on medium heat. It's hot enough when the margarine starts to bubble.
Dunk each piece of bread in the egg mixture. Make sure the bread is totally covered.
Cook the bread in the frying pan on low heat until the underside is light brown (about 5 minutes).
Use a spatula to flip the bread over, and cook again for another 5 minutes.
Use the spatula to transfer the French toast to a plate.

Prep time: about 15 minutes
Serves: 2
Serving size: 1 slice

Nutritional analysis (per serving):
162 calories
6 g protein
9 g fat
13 g carbohydrate
0 g fiber
107 mg cholesterol
218 mg sodium
80 mg calcium
1.1 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Suggestion:
Eat your French toast with powdered sugar, cinnamon, maple syrup, jelly, or fruit on top.

Vegetable Lasagna

2008-07-08T19:45:00.000-07:00

This recipe may take a bit of time to cook, but it's well worth it. The calories are significantly reduced because zucchini and squash are used in this recipe instead of pasta.

Ingredients:

1 lb. zucchini
1 lb. squash
1/4 tsp. Italian seasoning
1/4 tsp. black pepper
2 c. tomato pasta sauce
16 oz. low-fat cottage cheese
2 egg yolks
1/3 c. Parmesan cheese
2/3 c. seasoned bread crumbs
2 c. mozzarella, part-skim
3 c. spinach
1 c. fresh basil
nonstick cooking spray

Utensils:

knife (You'll need help from your adult assistant.)
measuring cup
measuring spoons
stove (You'll need help from your adult assistant.)
two 15 x 10 x 1 inch baking pan
13 x 9 x 2 inch baking pan
large skillet (You'll need help from your adult assistant.)
food processor (You'll need help from your adult assistant.)

Directions:

Heat oven to 425 degrees Fahrenheit (218 degrees Celsius).
Coat two baking pans with nonstick cooking spray.
Cut all squash and zucchini lengthwise in half. Then, cut each half lengthwise into slices about 1/4 inch thick.
Spread squash and zucchini on pans in single layer and season with Italian seasoning.
Bake for 25 minutes, turning over once halfway through baking.
Remove from oven and set aside. Reduce oven temperature to 375 degrees Fahrenheit (190 degrees Celsius).
In a large skillet, heat pasta sauce over medium-high heat. Mix trimmed spinach into the pasta sauce.
In a food processor, combine cottage cheese, basil, egg yolks, and 2 tablespoons of Parmesan cheese. Blend until all ingredients are combined and smooth.
Assembly: Sprinkle 2 tablespoons of bread crumbs over the bottom of a 13 x 9 x 2 inch baking pan. Cover the bottom of the dish with half of the zucchini and squash slices. Next, spread cottage cheese mixture over the squash and zucchini slices. Sprinkle with 3 tablespoons of bread crumbs. Top with remaining zucchini slices. Sprinkle with the remaining 3 tablespoons of bread crumbs. Pour pasta sauce evenly over the top. Sprinkle mozzarella cheese evenly over the top. Sprinkle with the remaining 2 tablespoons of Parmesan cheese.
Bake at 375 degrees Fahrenheit (190 degrees Celsius) for approximately 35 minutes. Cheese should be browned and bubbling. Let stand for 10 to 25 minutes before serving.

Prep time: 80 minutes
Serves: 10
Serving size: 2 1/2 x 4 1/2 inches

Nutritional analysis (per serving):
200 calories
16 g protein
7 g fat
3 g sat. fat
18 g carbohydrate
3 g fiber
792 mg sodium
263 mg calcium
2 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.
Note: This recipe is for people following a vegetarian (meat-free) diet. However, this recipe may include ingredients such as dairy or other animal-based products that may not fit in with vegan or some other vegetarian diets.

Variations and suggestions:
Add other vegetables to the sauce, such as onions and red pepper. Have it for dinner tonight and freeze the leftovers for another night.

From Kidshealth Recipes

Club Wrap

2008-07-04T23:26:00.000-07:00

This is a sandwich you can make ahead of time and take along with you. It's packed with protein and has only 2 carbohydrate exchanges.

Ingredients:

whole wheat tortilla, low fat, 7" diameter
2 tbsp. light cream cheese
1 oz. lean and low-sodium turkey slice
1 oz. lean and low-sodium ham slice
1 oz. Swiss cheese slice
1 iceberg lettuce leaf
2-3 tomato slices

Utensils:
knife (You'll need help from your adult assistant.)

Directions:

Place tortilla on a flat surface.
Spread cream cheese on one side of tortilla.
Lay the lettuce, turkey, ham, Swiss cheese, and tomato on top of the cream cheese on the tortilla (flat).
Bring the sides of the wrap in and then roll up in the shape of a cylinder.
Wrap each in plastic wrap until ready to serve.
Right before serving, slice wraps in half and remove plastic wrap.

Prep time: 10 minutes
Serves: 1
Serving size: 1 sandwich

Nutritional analysis (per serving):
387 calories
25 g protein
17 g fat
10 g sat. fat
33 g carbohydrate
3 g fiber
64 mg cholesterol
1083 mg sodium
338 mg calcium
1 mg iron

Diabetic exchanges:
2 carbohydrate exchanges

Note: Nutritional analysis may vary depending on ingredient brands used.
Note: This recipe is especially for kids with diabetes, but it can be a nutritious part of almost anyone's diet. Kids with diabetes may need to pay extra attention to the amount of carbohydrates they eat to maintain control of their blood sugar levels.

Variations and suggestions:
You can use a variety of meats with little effect on carbohydrate content.

Trail Mix

2008-07-04T01:07:00.000-07:00

This high-energy snack is great when you need something quick. Eat it alone or add it to your favorite ice cream. This will stay fresh in the refrigerator for up to 1 month.

Ingredients:

3/4 c. cashews
1 c. walnuts
1 c. raisins
3/4 c. peanuts
3/4 c. shredded coconut
3/4 c. chocolate chips

Utensils:

large bowl
airtight container

Directions:

Mix all ingredients in a large bowl.
Store in an airtight container and refrigerate.

Prep time: 10 minutes
Serves: 10
Serving size: 1/2 cup

Nutritional analysis (per serving):
349 calories
7 g protein
24 g fat
69 mg sodium
23 mg calcium

Note: Nutritional analysis may vary depending on the ingredient brands used.
Note: This high-calorie recipe is especially for kids with cystic fibrosis (CF). Kids with CF may need additional calories to meet their nutritional needs.

Variations and suggestions:
Try this recipe with other kinds of nuts or dried fruits. Be creative!

From Kidshealth Recipes

Enchilada Casserole

2008-07-01T04:52:00.000-07:00

This scrumptious meal is loaded with calories, protein, and sodium.

Ingredients:

1 (10.75 oz.) can of cream of mushroom soup
1 (15 oz.) can of enchilada sauce
2 c. cooked chicken breast, diced
1 c. cheddar cheese
3 1/2 c. tortilla chips, crushed

Utensils:

oven (You'll need help from your adult assistant.)
large bowl
mixing spoon
casserole dish

Directions:

Preheat oven to 375 degrees Fahrenheit.
Place all ingredients in a large bowl and mix well.
Pour the mixture in a greased 1.5-quart casserole dish.
Bake for 25 minutes.

Prep time: 40 minutes
Serves: 3
Serving size: 2 cups

Nutritional analysis (per serving):
681 calories
51 g protein
35 g fat
1977 mg sodium
368 mg calcium

Note: Nutritional analysis may vary depending on ingredient brands used.
Note: This high-calorie recipe is especially for kids with cystic fibrosis (CF). Kids with CF may need additional calories to meet their nutritional needs.

Variations and suggestions:
Serve with rice and sour cream.

From Kidshealth Recipes

Berry Good Muffins

2008-06-30T06:15:00.000-07:00

Enjoy these tasty muffins for breakfast or as an after-school snack.

Utensils:

muffin tin
measuring spoons
measuring cups
oven (You'll need help from your adult assistant.)

Ingredients:

1 1/3 c. all-purpose flour
1 c. rolled oats
1/4 c. brown sugar
1 tbsp. baking powder
1/2 tsp. cinnamon
1 c. skim milk
1 egg, beaten
3 tbsp. vegetable oil
1 1/4 c. blueberries
3/4 c. raspberries

Directions:

Preheat the oven to 425 degrees Fahrenheit (218 degrees Celsius).
Spray muffin cups with non-stick cooking spray.
Combine flour, oats, brown sugar, baking powder, and cinnamon in a mixing bowl.
Fold in berries.
Spoon the mixture into the muffin cups, approximately 2/3 full.
Bake for 25 to 30 minutes or until light golden brown.

Prep time: 40 minutes
Serves: 12
Serving size: 1 muffin

Nutritional analysis (per serving):
146 calories
4 g protein
4 g fat
1 g sat. fat
23 g carbohydrate
1 g fiber
18 mg cholesterol
227 mg sodium
103 mg calcium
1 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.
Note: This recipe is for people following a vegetarian (meat-free) diet. However, this recipe may include ingredients such as dairy or other animal-based products that may not fit in with vegan or some other vegetarian diets.

Variations and suggestions:
Consider adding chopped nuts. You can use a variety of berries. Store leftovers in an airtight container.

From Kidshealth Recipes

Dirt Pudding

2008-06-29T23:22:00.000-07:00

Tastier than a mud pie and packed with calcium and calories, this fun snack is an easy-to-make treat for kids.

Ingredients:

1 c. whole milk
1 c. heavy cream
4.5 oz. package of vanilla instant pudding
3/4 c. dry milk powder
8 Oreo cookies, crushed
4 gummy worms

Utensils:

mixing bowls
wire whisk
mixing spoon
4 clear 6-oz. cups

Directions:

Stir together milk and heavy cream.
With wire whisk, beat pudding mix and dry milk powder into milk and cream mixture for 2 minutes.
Stir in crushed Oreo cookies.
Immediately pour pudding into 6-oz. clear cups.
Put pudding into the refrigerator. Pudding will be soft-set and ready to eat within 5 minutes.
Serve with a gummy worm on top.

Prep time: 15 minutes
Serves: 4
Serving size: 1/2 cup

Nutritional analysis (per serving):
549 calories
10 g protein
31 g fat
282 mg calcium
650 mg sodium

Note: Nutritional analysis may vary depending on ingredient brands used.
Note: This high-calorie recipe is especially for kids with cystic fibrosis (CF). Kids with CF often need to consume additional calories to help them meet their nutritional needs.

From Kidshealth Recipes

Pretzel

2008-06-29T04:50:00.000-07:00

Ingredients:

1 tbsp. yeast
1/2 c. warm water
1 tsp. honey
1 1/3 c. flour
1 tsp. salt

Utensils:

oven (You'll need help from your adult assistant.)
small bowl
mixing spoon
medium-size bowl
cutting board, sprinkled with flour
baking sheet, sprayed with nonstick spray
measuring cups and spoons

Directions:

Preheat the oven to 325 degrees Fahrenheit (165 degrees Celsius).
Put the yeast in a small bowl with the water and honey. Stir a little, then let the mixture sit for 5 minutes.
Mix the flour and salt together in a medium-size bowl.
After the 5 minutes is up, check on the yeast mixture. It should be bigger than before and a little bubbly. Add this mixture to the flour and salt mixture.
Stir everything together. Use a spoon to start. Finish with your hands. The dough is ready when it's still a little crumbly and flaky.
Put the dough on the cutting board and knead it like you are playing with clay. Knead it into one big ball.
Break off a piece of dough that's about the size of a big gumball or superball. Use your hands to roll it into a skinny snake.
Twist the snake into a medium-size pretzel shape, and put it on the cookie sheet. Do this with all the dough, making 12 pretzels.
Bake your pretzels for 10 minutes. Let them cool and take a bite!

Prep time: about 30 minutes
Serves: 12
Serving size: 1 pretzel

Nutritional analysis (per serving):

56 calories
1 g protein
0 g fat
12 g carbohydrate
0 g fiber
0 mg cholesterol
192 mg sodium
2 mg calcium
0.7 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

From Kidshealth Recipes

Spinach Salad

2008-06-28T19:05:00.000-07:00

Ingredients:

6 c. fresh spinach, torn in bite size pieces
1/2 c. mandarin oranges
1 c. strawberries, sliced
4 oz. soy blue cheese crumbles
1/4 c. cashews

Dressing:

3 tbsp. red wine vinegar
3 tbsp. orange juice
1.5 tbsp. canola oil
1/4 tsp. dry mustard
1/3 tsp. poppy seeds

Utensils:

knife (You'll need help from your adult assistant.)

Directions:

Mix dressing ingredients and refrigerate.
Mix the fruit and spinach together.
Pour dressing over salad and mix well to coat evenly.
Divide salad among 4 plates (about 2 cups each plate).
Sprinkle cashews and soy blue cheese over the top of each salad plate.

Prep time: 20 minutes
Serves: 4
Serving size: about 2 cups

Nutritional analysis (per serving):

220 calories
11 g protein
12 g fat
3 g sat fat
24 g carbohydrate
2 g fiber
66 mg cholesterol
507 mg sodium
276 mg calcium
3.9 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.
Note: This recipe is especially for kids with lactose intolerance. Kids with lactose intolerance often need to limit or avoid dairy products.

Variations and suggestions:
This salad can be served as a side dish - or add some chicken to it and make it a meal!

From Kidshealth Recipes

Cheese

2008-06-27T19:03:00.000-07:00

Cheese Fact Sheet

No matter how far archaeological finds go, there is evidence that cheese came into being in prehistoric times. Cheese can not really be said to have been "invented". This delicious food must have resulted from the simple observation that milk left in a container ends up by coagulating, even more if it is hot. People living in areas where the climate changed seasonally would also have noticed the effect of temperature on this process: in warmer weather the milk would curdle faster than in the cold. This might be considered the first technological cheesemaking discovery.

There are hundreds of different types of cheese that can be differentiated both by the type of milk - raw, skimmed or pasteurised, and by the animal - cow, goat, sheep, buffalo, horse or camel.

Serving and Storage Tips

Unpasteurised cheese with a range of flavours should not be sliced until purchase otherwise it will start to lose its subtlety and aroma.
Keep the cheese in conditions in which it matures. Hard, semi-hard and semi-soft cheeses are stored in the temperatures from around 8 - 13 C.
Keep the cheese wrapped in the waxed paper and place it in a loose-fitting food-bag not to lose humidity and maintain the circulation of air.
Wrap blue cheeses all over as mould spores spread readily not only to other cheeses but also to everything near.
Chilled cheeses should be taken out of the refrigerator one and a half or two hours before serving.
Cheeses contain living organisms that must not be cut off from air, yet it is important not to let a cheese dry out.
Do not store cheese with other strong-smelling foods. As a cheese breathes it will absorb other aromas and may spoil.
Wrap soft cheeses loosely. Use waxed or greaseproof paper rather than cling film.
Let cold cheese warm up for about half an hour before eating to allow the flavour and aroma to develop.

Quesadillas

2008-06-26T20:10:00.001-07:00

Ingredients:

Salsa

1 tomato, diced
1/2 onion, finely chopped
1 tbsp. lime juice
1 tbsp. fresh cilantro, chopped

Quesadilla

nonstick cooking spray
3 oz. chicken breast, cut into bite-sized pieces
1/2 onion, finely chopped
2 cloves garlic, minced
2 corn tortillas (gluten-free)
2 oz. jalapeno Jack cheese

Directions:

Preheat oven to 350 degrees Fahrenheit (176 degrees Celsius).
In a small bowl, combine the tomato, half of the onion, lime juice, and cilantro.
Coat a skillet with nonstick cooking spray. Add chicken and sauté until cooked through and juices run clear. Remove chicken from skillet and set aside.
Sauté remaining half of the onion and garlic in nonstick skillet for 2 minutes.
In another bowl, mix chicken with half of the salsa and set aside.
Spray baking sheet with nonstick cooking spray and place tortilla on baking sheet.
Spread chicken and salsa mixture on the tortilla.
Spread cooked garlic and onions over chicken.
Sprinkle cheese evenly over onion and garlic.
Cover with another tortilla.
Bake until quesadillas are warmed through and cheese is melted, approximately 10 minutes.
Cut into four wedges and serve with remaining salsa.

Prep time: 20 minutes
Serves: 2
Serving size: 2 wedges

Nutritional analysis (per serving):

277 calories
33 g protein
11 g fat
8 g sat. fat
13 g carbohydrate
2 g fiber
110 mg cholesterol
513 mg sodium
250 mg calcium
1 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.
Note: This recipe is especially for kids who need a gluten-free diet. Kids who need a gluten-free diet must avoid foods that contain gluten, which is a type of protein found in many foods.

Variations and suggestions:
You can top with gluten-free sour cream and/or gluten-free guacamole. If you're pressed for time, try substituting with store-bought salsa (check the label to be sure it doesn't contain gluten).

From Kidshealth Recipes

Coleslaw

2008-06-25T04:43:00.000-07:00

You'll never want coleslaw any other way after trying this recipe. This dish is wonderful for a party or picnic, and the leftovers taste even better the following day. Remember to store the leftovers in the refrigerator and serve chilled.

Ingredients:

12 slices cooked bacon, crumbled
4 1/2 c. shredded cabbage
3/4 c. coleslaw dressing
1/3 c. blue cheese
1 tomato, diced

Utensils:

mixing bowl
mixing spoon
measuring cups
knife (You'll need help from your adult assistant.)

Directions:

Combine bacon, cabbage, coleslaw dressing, blue cheese, and tomato in a large bowl.
Mix well.
Refrigerate for approximately 1 hour and serve chilled.

Prep time: 1 hour 15 minutes (including chilling time)
Serves: 8
Serving size: 3/4 cup

Nutritional analysis (per serving):
252 calories
23 g fat
7 g protein
576 mg sodium
85 mg calcium

Note: Nutritional analysis may vary depending on ingredient brands used.
Note: This high-calorie recipe is especially for kids with cystic fibrosis (CF). Kids with CF often need to consume additional calories to help them meet their nutritional needs.

From Kidshealth Recipes

Potato Dumpling Soup

2008-06-24T06:13:00.000-07:00

This recipe is gluten-free, but it makes a hearty meal for anyone!

Ingredients:

1/4 c. butter, margarine, or olive oil
2 large onions
3 stalks of celery
3 cloves garlic
4 c. gluten-free chicken broth (available at most health food stores)
2 c. water
6 large potatoes, cut in 1/2 inch cubes
3 eggs
1/2 tsp. salt
1/4 tsp. of pepper (fresh ground pepper is preferred)
1 c. gluten-free flour mix
2 c. of milk
3 tsp. lemon juice
salt and pepper, to taste
dill (finely chopped) or shredded cheese (optional garnishes)

Utensils:

stove (You'll need help from your adult assistant.)
knife (You'll need help from your adult assistant.)
measuring cup
measuring spoons

Directions:
Soup

Heat oil or butter in a large soup kettle over low heat.
Chop onions, garlic, and celery. (For a smooth soup, create a mash by running these ingredients through a blender or food processor.)
Cook chopped or mashed mixture until onions are translucent or slightly caramelized.
Add the chicken broth and water.
Increase the heat to medium high and bring it to a boil.
Add the cubed potatoes to the boiling broth, and cook until tender (about 10 to 15 minutes).

Dumplings

Crack eggs into a bowl.
Add salt and pepper.
Slowly add the flour until you have a golden yellow, sticky dough. (If the dough comes out dry, add some water until it is sticky.)
Drop the dough by spoonfuls into the boiling broth, and they will expand and lighten in color. It only takes a few minutes for them to cook.
After the dumplings have cooked, reduce heat to low.
Add the milk.
Simmer for another 10 minutes, stirring occasionally.
Garnish with dill or cheese, if desired, and serve.

Prep time: 60 minutes
Serves: 10
Serving size: 1 cup

Nutritional analysis per serving:

274 calories
6 g protein
7 g fat
4 g sat fat
33 g carbohydrate
4 g fiber
70 mg cholesterol
435 mg sodium
47 mg calcium
2 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.
Variations and suggestions:

If lactose intolerant, use margarine or olive oil and replace milk with 1 cup mashed potatoes (2 boiled and drained potatoes, mashed).

From Kidshealth Recipes

Steak

2008-06-23T05:56:00.000-07:00

This gluten-free dish is a great source of iron and protein. The longer you marinate the steak, the better it tastes.

Ingredients:

1 1/4 lb. lean flank steak, fat trimmed
5 garlic cloves, minced
2 tbsp. ginger root, chopped
1/3 c. vinegar
2 tbsp. wheat-free soy sauce, light
1/2 c. onions, chopped and divided
3 c. watercress, cleaned and trimmed
1 medium carrot, grated
1/4 c. water
red pepper flakes (optional)

Utensils:

knife (You'll need help from your adult assistant.)
food processor (You'll need help from your adult assistant.)
grill (You'll need help from your adult assistant.)
measuring spoons
measuring cups
oven (You'll need help from your adult assistant.)
saucepan
large bowl

Directions:

Place flank steak in a shallow glass dish.
Combine garlic, ginger, vinegar, soy sauce, red pepper (optional), and 1/4 cup onions in a food processor. Blend until smooth.
Pour half the marinade over the steak. Turn steak to coat both sides. Cover and refrigerate for at least 30 minutes. Store the remaining marinade in the refrigerator.
Grill the steak on each side for 5 to 7 minutes for medium rare.
Place remaining marinade into a small saucepan and add 1/4 cup water.
Simmer over low heat and cook for 3 to 4 minutes.
In a large bowl, toss watercress, remaining onions, and carrots with warm marinade.
Slice steak into thin strips and serve steak slices on salad.

Prep time: 45 minutes
Serves: 5
Serving size: approximately 3.5 oz. steak and 1/5 of salad

Nutritional analysis (per serving):

236 calories
29 g protein
10 g fat
4 g sat. fat
6 g carbohydrate
1 g fiber
67 mg cholesterol
315 mg sodium
46 mg calcium
2.9 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:
If you don't have watercress, try fresh spinach. Serve with rice.

From Kidshealth Recipes

Yummy Chicken

2008-06-22T00:16:00.000-07:00

This is an old family favorite, but it's loaded with calories and fat so don't forget to take your enzymes if you are pancreatic insufficient.

Ingredients:

4 boneless, skinless, chicken breasts
1 egg, beaten
6 oz. mozzarella
1 1/2 c. heavy cream
1 tsp. parsley flakes
2/3 c. parmesan cheese
1/2 c. seasoned breadcrumbs
1/4 c. vegetable oil

Utensils:

oven (You'll need help from your adult assistant.)
skillet
casserole dish
mixing bowl
mixing spoons

Directions:

Preheat oven to 350 degrees Fahrenheit.
Dip chicken in egg. Then dip chicken in the seasoned breadcrumbs and coat evenly.
Heat oil in a skillet over medium high heat and brown chicken until it is no longer pink in the middle.
Place chicken in a casserole dish.
Top each piece of chicken with 1 1/2 oz. of mozzarella cheese.
Mix together heavy cream, parmesan cheese, and parsley flakes.
Pour cream mixture over the chicken.
Bake for 25 minutes.

Prep time: 45 minutes
Serves: 4
Serving size: 1 chicken breast

Nutritional analysis (per serving):

805 calories
59 g protein
60 g fat
931 mg sodium
485 mg calcium

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:
Serve this with your favorite pasta dish. Don't forget to add some veggies to your meal!

Note: This high-calorie recipe is especially for kids with cystic fibrosis (CF). Kids with CF often need to consume additional calories to help them meet their nutritional needs.

From Kidshealth Recipes

Hummus

2008-06-21T04:26:00.000-07:00

Ingredients:

15-oz. can garbanzo beans, drained, liquid reserved
2 garlic cloves, minced
1 tsp. ground cumin
1 tbsp. olive oil
1/2 tsp. black pepper

Utensils:

measuring spoons
food processor (You'll need help from your adult assistant.)

Directions:

Combine garbanzo beans, garlic, cumin, salt, and olive oil in a food processor.
Blend on low speed, gradually adding reserved garbanzo bean liquid, until desired consistency is achieved.

Prep time: 5 minutes
Serves: 6
Serving size: 3 tbsp.

Nutritional analysis (per serving):

76 calories
4 g protein
3 g fat
0 g sat. fat
9 g carbohydrate
3 g fiber
0 mg cholesterol
213 mg sodium
29 mg calcium
1 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:
If you don't have a food processor, try using a blender. Serve with warm slices of pita bread. Refrigerate the leftovers.

Note: This recipe is for people following a vegetarian (meat-free) diet. However, this recipe may include ingredients such as dairy or other animal-based products that may not fit in with vegan or some other vegetarian diets.

From Kidshealth Recipes

Sausage Meatball

2008-06-19T01:18:00.000-07:00

This is a great appetizer or snack. It can easily be frozen into individual servings that can be reheated at a later time.

Ingredients:

1 lb. pork sausage, raw
3/4 c. all purpose baking mix
2 c. grated cheddar cheese
1/2 c. onion, chopped finely

Utensils:

oven (You'll need help from your adult assistant.)
measuring cup
knife (You'll need help from your adult assistant.)

Directions:

Preheat oven to 375 degrees Fahrenheit (190 degrees Celsius).
Combine all ingredients in a large bowl and mix well.
Form mixture into 1 inch (2 1/2 centimeters) balls.
Place on cookie sheet and bake for 15 to 20 minutes or until cooked through. Center temperature of the sausage balls must exceed 165 degrees Fahrenheit (73 degrees Celsius).

Prep time: 30 minutes
Serves: 12
Serving size: 3 sausage balls

Nutritional analysis (per serving):

278 calories
12 g protein
23 g fat
571 mg sodium
151 mg calcium

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:
This dish can easily be frozen before or after you cook it. Make some today and freeze half of the batch to serve at a later date.

From Kidshealth Recipes

Banana Bread

2008-06-17T06:07:00.000-07:00

Ingredients:

2 eggs
1 3/4 c. sifted flour
2 tsp. baking powder
1/4 tsp. baking soda
1/2 tsp. salt
1/3 c. vegetable oil
2/3 c. sugar
1 c. mashed bananas (about 3 bananas)

Utensils:

oven (You'll need help from your adult assistant.)
measuring cups and spoons
mixer
sifter
spatula
small bowl
medium-size bowl
large bowl
bread pan coated with nonstick spray

Directions:

Preheat the oven to 350 degrees Fahrenheit (180 degrees Celsius).
Beat eggs well in a small bowl.
In a medium-size bowl, sift together the flour, baking powder, baking soda, and salt.
In a large bowl, add the vegetable oil. Add the sugar a little bit at a time, and continue beating until the mixture is fluffy.
Add the eggs to the mixture in the large bowl and beat well.
Add some of the flour mixture to the large bowl and beat well. Then add some of the mashed bananas and beat some more. Continue adding flour, then bananas, then flour, then bananas, until everything is mixed in.
Pour mixture into the baking pan. Bake for 70 minutes.
Flip your banana bread out of the pan, let it cool for a bit, and cut it into slices to eat and share!

Prep time: about 90 minutes
Serves: 16
Serving size: 1 slice

Nutritional analysis (per serving):

145 calories
2 g protein
5 g fat
24 g carbohydrate
1 g fiber
27 mg cholesterol
155 mg sodium
37 mg calcium
0.8 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Suggestion:
If you're nutty for nuts, add chopped walnuts during Step 6.

From Kidshealth Recipes

Pizza

2008-06-16T23:44:00.000-07:00

Ingredients:

1 standard-sized bagel, cut in half
tomato sauce
shredded mozzarella cheese
toppings like diced green pepper, chopped onion, or chopped tomato (whatever you like)
seasonings like oregano, basil, and pepper

Utensils:

oven (You'll need help from your adult assistant.)
knife
baking sheet

Directions:

Set the oven to low heat.
Spread tomato sauce on each bagel half.
Sprinkle the shredded cheese all over the tomato sauce on each half.
Add your favorite toppings.
Put a light sprinkling of seasonings on each half.
Put your bagel halves on the baking sheet.
Bake in the oven on low heat for about 5 to 8 minutes. You'll know they're done when the cheese is bubbly.
Let cool for a minute, then enjoy your tiny pizzas!

Prep time: about 15 minutes
Serves: 1
Serving size: 2 tiny pizzas

Nutritional analysis (per serving):

210 calories
9 g protein
4 g fat
34 g carbohydrate
2 g fiber
11 mg cholesterol
633 mg sodium
144 mg calcium
1.9 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used

From Kidshealth Recipes

Chocolate

2008-06-12T04:54:00.000-07:00

Chocolate comprises a number of raw and processed foods that are produced from the seed of the tropical cacao tree. Native to lowland, tropical South America, cacao has been cultivated for at least three millennia in Central America and Mexico, with its earliest documented use around 1100 BC. The majority of the Mesoamerican peoples made chocolate beverages, including the Maya and Aztecs, who made it into a beverage known as xocolātl, a Nahuatl word meaning "bitter water". The seeds of the cacao tree have an intense bitter to develop the flavor. After fermentation, the beans are dried, cleaned, and roasted, and the shell is removed to produce cacao nibs. The nibs are then ground and liquified, resulting in pure chocolate in fluid form: taste, and must be fermentedchocolate liquor. The liquor can be further processed into two components: cocoa solids and cocoa butter.

Pure, unsweetened chocolate contains primarily cocoa solids and cocoa butter in varying proportions. Much of the chocolate consumed today is in the form of sweet chocolate, combining chocolate with sugar. Milk chocolate is sweet chocolate that additionally contains milk powder or condensed milk. "White chocolate" contains cocoa butter, sugar, and milk but no cocoa solids (and thus does not qualify to be considered true chocolate). Chocolate contains alkaloids such as theobromine and phenethylamine, which have physiological effects on the body. It has been linked to serotonin levels in the brain. Scientists claim that chocolate, eaten in moderation, can lower blood pressure. Dark chocolate has recently been promoted for its health benefits, including a substantial amount of antioxidants that reduce the formation of free radicals, though the presence of theobromine renders it toxic to some animals, such as dogs and cats.

Nutty Chocolate Chip Cookies

2008-06-11T05:19:00.000-07:00

You can include cookies in your diabetic meal plan - just plan ahead and remember to eat in moderation.

Ingredients:

2/3 c. light margarine, softened
2/3 c. brown sugar, firmly packed
2/3 c. sucralose
2 tsp. vanilla extract
2 eggs
1 1/2 c. all-purpose flour
1 tsp. baking soda
1/4 tsp. salt
3/4 c. semi-sweet chocolate chips
1/4 c. pecans, chopped

Utensils:

knife (You'll need help from your adult assistant.)
oven (You'll need help from your adult assistant.)
baking sheet
measuring cup
measuring spoons

Directions:

Preheat oven to 350 degrees Fahrenheit (176 degrees Celsius).
Cream butter, brown sugar, sucralose, and vanilla extract together in a mixing bowl.
Add eggs to above mixture one at a time, mixing well after each addition.
Add flour, baking soda, and salt. Mix well until blended.
Stir in chocolate chips and pecans.
Place level tablespoon size of cookie dough on a greased baking sheet.
Bake at 350 degrees Fahrenheit (176 degrees Celsius) for 10-12 minutes or until golden brown.
Remove from oven and cool on wire cooling rack.

Prep time: 45 minutes
Serves: 36
Serving size: 1 cookie

Nutritional analysis (per serving):

76 calories
1 g protein
4 g fat
1 g sat. fat
11 g carbohydrate
0 g fiber
12 mg cholesterol
78 mg sodium
7 mg calcium
0.5 mg iron

Diabetic exchanges:
2/3 carbohydrate exchanges

Note: Nutritional analysis may vary depending on ingredient brands used.
Variations and suggestions:

Substitute another type of nut if you do not like pecans. Store the leftovers in an airtight container. You can either freeze half the batch or share them with your friends.
Note: This recipe is especially for kids with diabetes, but it can be a nutritious part of almost anyone's diet. Kids with diabetes may need to pay extra attention to the amount of carbohydrates they eat to maintain control of their blood sugar levels.

From Kidshealth Recipes

Baked Beans

2008-06-10T19:50:00.000-07:00

This protein-packed side dish is perfect for a holiday barbecue.

Ingredients:

1/4 c. onion, chopped finely
1/2 c. green pepper, chopped finely
1/3 c. brown sugar
1/4 c. ketchup
1/2 tsp. dry mustard
1/4 tsp. Worcestershire sauce
6 slices cooked bacon, cut in 1-inch pieces
16 oz. canned pork and beans

Utensils:

oven (You'll need help from your adult assistant.)
1 1/2-quart baking dish
measuring cups and spoons
mixing spoon

Directions:

In a 1 1/2-quart baking dish, combine all ingredients. Do not drain beans.
Bake uncovered at 325 degrees Fahrenheit for 2 hours.

Prep time: 2 hours 20 minutes (including cooking time)
Serves: 5
Serving size: 3/4 cup

Nutritional analysis (per serving):

273 calories
11 g fat
9 g protein
804 mg sodium
64 mg calcium

Note: Nutritional analysis may vary depending on ingredient brands used.
Note: This high-calorie recipe is especially for kids with cystic fibrosis (CF). Kids with CF often need to consume additional calories to help them meet their nutritional needs.

From Kidshealth Recipes

Italian Burgers

2008-06-09T22:32:00.000-07:00

Ingredients:

6 oz. ground beef
4 oz. sweet Italian sausage, casing removed
2 tbsp. onion, chopped finely
1/2 tsp. Italian herb seasoning
4 4-oz. slices whole-milk mozzarella cheese
1 tbsp. olive oil
2 sourdough hamburger buns
1/4 c. warm pizza sauce, store-bought or already prepared

Utensils:

grill (You'll need help from your adult assistant.)
mixing bowl
measuring cups and spoons
brush

Directions:

Prepare grill.
Combine first four ingredients in a bowl.
Form two patties about 1 inch thick.
Grill patties about 5 inches from coals, about 6 minutes per side, until cooked throughout.
Top each burger with two slices of mozzarella about 30 seconds before removing burgers from the grill.
Brush olive oil on the inside of each hamburger bun and lightly toast on grill until golden.
Put 1/8 c. of warm pizza sauce in each hamburger bun. Then place the burger in the bun.

Prep time: 25 minutes
Serves: 2
Serving size: 1 burger patty

Nutritional analysis (per serving):

1219 calories
82 g protein
84 g fat
2330 mg sodium
1213 mg calcium

Note: Nutritional analysis may vary depending on ingredient brands used.
Note: This high-calorie recipe is especially for kids with cystic fibrosis (CF). Kids with CF often need to consume additional calories to help them meet their nutritional needs.

From Kidshealth Recipes