Monday, January 20, 2014

Chocolate Peanut Butter Pudding Dessert

Chocolate Peanut Butter Pudding Dessert
Chocolate Peanut Butter Pudding Dessert


1 cup all purpose flour
1/2 cup cold butter, cubed
1 1/2 cups chopped cashews, divided (you can substitute your favorite nut)
1 8oz package of cream cheese, softened
1/3 cup creamy peanut butter
1 cup confectioners’ sugar
1 12oz container of frozen whipped topping, thawed, divided
2 2/3 cups cold milk
1 package instant chocolate pudding mix (3.9 oz)
1 package instant vanilla pudding mix (3.4 oz)
1 candy bar, milk chocolate, coarsely chopped

Place butter and flour in a food processor until mixture resembles coarse crumbs.
Add 1 cup cashews; pulse a few times until combined.
Press into a greased 13 x 9 x 2 inch baking dish.
Bake at 350 degrees F for 25-30 minutes or until golden brown.
Cool completely on a wire rack.
In a small mixing bowl, beat the cream cheese, peanut butter and confectioners’ sugar until
smooth. Fold in 1 cup whipped topping. Spoon over crust.
In another bowl, whisk milk and both pudding mixes for 2 minutes.
Let stand for 2 minutes or until soft-set.
Spread over cream cheese layer.
Top with remaining whipped topping.
Sprinkle with chopped candy bar and remaining cashews.
Cover and refrigerate for at least 1 hour before serving.

Preparation time: 10 minutes
Cooking time: 20 minutes
Ready in: 30 minutes

Nutrition Facts
Nutrition (per serving): 399.6 calories; 57% calories from fat; 26.9g total fat; 30.3mg cholesterol;
446.5mg sodium; 348.7mg potassium; 32.9g carbohydrates; 1.6g fiber; 11.1g sugar; 10.4g
protein.

Friday, January 17, 2014

Rubs - Enhancing The Flavor Of Your Meats

Rubs - Enhancing The Flavor Of Your Meats
Rubs - Enhancing The Flavor Of Your Meats


You can use spices and seasonings
to add flavor to your and color to
your grilled foods. There are two
different kinds of rubs, dry and
wet. Dry rubs are made of spices
and herbs which you can sprinkle
on the meat or rub into the meat.
Wet rubs have a liquid base,
which is usually an oil, and is used
to to coat the meats surface.
How you use rubs is a matter of personal taste. A good rub should add
flavor and color to the food but not overwhelm the natural flavor of the
food that you are using the rub on. Most dry rubs contain paprika,
cayenne pepper and chili powder. You don't want to use to much
cayenne pepper and make the meat so hot that you don't want to eat
it. You should use a combination of strong and mild spices to add color
and compliment the flavor of the food. There are many recipes and
ready prepared rubs. The rub you use is really just your personal
preference.
To get rubs to stay on the meat you need the meats natural moisture.
To properly apply a rub you should work the rub into the meat evenly.
If you are applying the rub to chicken or other poultry you should try
to get the rub underneath the skin. The skin will block the flavor, so if
you don't get it underneath, you won't be flavoring the meat.
The advantage of using a wet rub is that it will stay on the the meat
better. When using rubs on foods that are naturally dry or meats such
as chicken with the skin on, you should use a wet rub. A wet rub will
help keep meat from drying out and helps keep the meats natural
juices inside. Using rubs with oil in them can help keep the food from
sticking to your grill. Wet rubs should be about as thick as paste, so
that they will stay on the food better.
You should always apply rubs at least an hour before you plan to grill.
For chicken and roasts you should apply the rub the night before. You
want the rubs to combine with the foods natural juices and penetrate
the meat.

Tuesday, January 14, 2014

Eggplant Lasagna

Eggplant Lasagna
Eggplant Lasagna

1 large eggplant, cut in 1/4? thick slices
1 medium zucchini, cut into thick slices
1 Jar bottled tomato sauce (or fresh homemade sauce)
1 onion, chopped
1 clove garlic, crushed
1 box lasagna sheets
1 1/2 cups milk
1 Tbs cornflour
4 Tbs shredded mozzarella cheese

Spray a frypan with oil and add onion and garlic. Sauté for 2 minutes.
Add eggplant and zucchini, cook until vegetables are tender.
Add tomato sauce.
Put one cup of the milk in a saucepan, heating gently.
Mix the cornflour with the remaining milk, before adding to the heated milk.
Allow milk to boil before turning it down to simmer, adding 3 tablespoons of the cheese.
Spray a meatloaf pan with oil before adding a little sauce. Top with a layer of lasagna sheets, add
a third of the eggplant & zucchini mixture. Repeat. Then add some of the cheese sauce,
before repeating layers again, finishing with lasagna sheets and
topped with the remaining cheese sauce.
Sprinkle the extra shredded cheese on top and place in a moderate oven for 35 minutes, or until
pasta is cooked and top is bubbling.

Preparation time: 10 minutes
Cooking time: 20 minutes
Ready in: 30 minutes

Nutrition Facts
Nutrition (per serving): 267.7 calories; 10% calories from fat; 3.2g total fat; 8.4mg cholesterol;
441.2mg sodium; 755.6mg potassium; 49.8g carbohydrates; 5.7g fiber; 10.0g sugar; 11.5g
protein.

Saturday, January 11, 2014

Okra and Corn

Okra and Corn
Okra and Corn
4 slices bacon
2 tbs bacon fat
1 onion
1 package frozen okra
1 package frozen corn
1 1/2 cups peeled, diced tomatoes
1/4 cup diced green pepper
1/2 tsp salt
1/8 tsp pepper

Pan broil bacon. Remove bacon and reserve the fat.
Return 2 tablespoons of bacon fat to the skillet and add sliced onion, sliced okra, corn and cool
for 10 minutes.
Add tomatoes, green pepper, salt and pepper.
Cook until liquid is absorbed.
Sprinkle the crumbled bacon on top.

Preparation time: 10 minutes
Cooking time: 20 minutes
Ready in: 30 minutes

Nutrition Facts
Nutrition (per serving): 164.9 calories; 54% calories from fat; 10.0g total fat; 11.8mg cholesterol;
300.3mg sodium; 358.6mg potassium; 17.4g carbohydrates; 3.1g fiber; 5.2g sugar; 4.2g protein

Banana Nut Muffins

What do you do when you have over-ripened bananas? You make muffins !!

Banana Nut Muffins
Banana Nut Muffins
1/4 cup butter
1/2 cup sugar
1 egg
3/4 cup mashed ripe banana
1/2 tsp vanilla extract
1 cup all-purpose flour
3/4 tsp baking powder
1/4 tsp salt
1/8 tsp baking soda
1/8 tsp ground cinnamon
1/4 cup chopped walnuts

In a small mixing bowl, cream butter and sugar. Beat in the egg, banana and vanilla.
Combine the flour, baking powder, baking soda, salt, and cinnamon.
Add to creamed mixture just until moistened. Fold in walnuts.
Coat muffin cups with nonstick cooking spray. Fill two-thirds full iwth batter.
Bake at 350 degrees F for 23-25 minutes or until a toothpick comes out clean. Cool for 5 minutes
before removing from pan to a wire rack.

Preparation time: 10 minutes
Cooking time: 20 minutes
Ready in: 30 minutes

Nutrition Facts
Nutrition (per serving): 281.6 calories; 37% calories from fat; 12.1g total fat; 61.2mg cholesterol;
138.6mg sodium; 164.7mg potassium; 40.1g carbohydrates; 1.7g fiber; 20.5g sugar; 4.6g protein.
Cooking Tips
If batter does not fill all the muffin cups, fill the empty ones about halfway with water.
Try using half whole-wheat flour for a heartier muffin.
Make sure the bananas are very ripe and soft.

Low Fat Buffalo Style Chicken Salad

Low Fat Buffalo Style Chicken Salad
Low Fat Buffalo Style Chicken Salad


4 skinless, boneless chicken breast halves
6 cups mixed salad greens
2/3 cups wheat germ
1 tsp chili powder
1 tsp paprika
1/4 tsp garlic powder
1/4 tsp cayenne pepper
1 egg white
1 cup celery sticks
1/2 cup low fat blue cheese salad dressing (recipe below)
nonstick cooking spray

Lightly spray rack of a broiler pan with cooking spray.
In shallow dish, combine wheat germ, chili powder, paprika, garlic powder and cayenne pepper.
In a separate dish, combine egg white and 2 tablespoons water; belt until frothy.
Dip chicken into egg-white mixture, coating chicken thoroughly
Place on the broiler pan. Broil 3 minutes; turn and broil an additional 2 to 4 minutes, until juices
run clear when pierced with fork.
Slice into strips and serve over mixed greens with celery sticks and salad dressing.

Preparation time: 10 minutes
Cooking time: 20 minutes
Ready in: 30 minutes

Nutrition Facts
Nutrition (per serving): 353.3 calories; 13% calories from fat; 5.3g total fat; 136.9mg cholesterol;
207.8mg sodium; 1025.9mg potassium; 13.4g carbohydrates; 4.6g fiber; 0.8g sugar; 61.1g
protein.

Thursday, January 9, 2014

Shrimp Scampi

Shrimp Scampi
Shrimp Scampi


8 oz. angel hair pasta
1 3/4 C. low−sodium chicken broth
2 garlic cloves, minced
1/4 tsp. salt−free lemon−pepper seasoning
1/4 C. chopped green onions, divided
1/4 C. minced fresh parsley, divided
1 lb. uncooked shrimp, peeled and deveined

Cook pasta according to package directions.

Meanwhile, in a large saucepan, combine the broth, garlic, lemon−pepper
seasoning and 3 tablespoons each green onions and parsley. Bring to a boil.
Add shrimp; cook for 3 to 5 minutes or until shrimp turn pink. Drain pasta and
place in a serving bowl. Top with shrimp mixture and remaining onions and
parsley. Serves 4.

NUTRITIONAL ANALYSIS: One serving equals: 250 calories, 398 mg sodium,
136 mg cholesterol, 33 gm carbohydrate, 23 gm protein, 2 gm fat.

DIABETIC EXCHANGES: 2 starch, 2 very lean meat, 1/2 vegetable.
STRAWBERRY SHORTCAKE

4 C. fresh strawberries, sliced
2 T. granulated sugar
2 packets Sweet 'N Low

In a large bowl, toss the strawberries, sugar, and Sweet 'N Low. Cover.
Refrigerate until ready to serve.

Shortcakes
2 C. all−purpose flour
2 T. granulated sugar
2 packets Sweet 'N Low
1 T. baking powder
1/8 tsp. salt
6 T. reduced−calorie stick margarine
1/3 C. 1% fat milk
1/3 C. reduced−fat sour cream
3/4 C. reduced−fat frozen whipped topping, thawed

Wednesday, January 8, 2014

Chicken Teriyaki Kabobs

Chicken Teriyaki Kabobs
Chicken Teriyaki Kabobs
1 lb chicken breasts
1 capsicum red pepper
1 medium yellow onion
1 green bell pepper
1-1 1/2 cup Kikoman teriyaki sauce
1 cup rice

Cut chicken breasts into 1"x1" pieces.
Pour about 1/4 cup of teriyaki sauce into bowl.
Add chicken chunks and coat well.
Marinate for about 30 mins.
While chicken is marinating, cut vegetables into 1"x1" pieces and set aside.
Preheat broiler and cover broiler pan with foil (the teriyaki sauce is hard to get off)
When chicken is done, skewer chicken and vegetables alternating them.
Baste skewers with about half of remaining sauce
Broil for 10 mins.
Remove from broiler.
Turn over and baste with remaining sauce.
Broil for 10 mins more.
Remove meat & veggies from skewers and serve over a bed of rice.

Preparation time: 10 minutes
Cooking time: 20 minutes
Ready in: 30 minutes

Nutrition Facts
Nutrition (per serving): 179.2 calories; 6% calories from fat; 1.3g total fat; 43.8mg cholesterol;
1892.3mg sodium; 427.3mg potassium; 19.8g carbohydrates; 1.7g fiber; 7.2g sugar; 21.7g
protein.

Cooking Tips
Soak wooden skewers in water before grilling to prevent burning.

Saturday, January 4, 2014

Pizza Egg Rolls

Pizza Egg Rolls
Pizza Egg Rolls
1 lb ITALIAN SAUSAGE, CHOPPED
1 GARLIC CLOVE MINCED
3/4 cup DICED GREEN PEPPER
1 CAN CRUSHED TOMATOES (15 OZ)
1/4 cup TOMATO PASTE
1/2 tsp DRIED OREGANO
1/2 tsp SALT
1/4 tsp SUGAR
1/8 tsp DRIED ROSEMARY
1/8 tsp THYME
PEPPER TO TASTE
8 oz MOZZARELLA CHEESE CUT INTO 1/4 INCH CUBES
13 EGG ROLL WRAPS
1 EGG, LIGHTLY BEATEN
OIL FOR FRYING
IN A LARGE SKILLET, COOK SAUSAGE, GREEN PEPPER AND GARLIC OVER MEDIUM
HEAT UNTIL MEAT IS NO LONGER PINK. DRAIN.
STIR IN THE TOMATOES, TOMATO PASTE AND SEASONINGS. BRING TO A BOIL.
REDUCE HEAT; COVER AND SIMMER FOR 10 MINUTES.
REMOVE FROM HEAT, COOL FOR 20 MINUTES. STIR IN CHEESE.
PLACE 1/3 CUP SAUSAGE MIXTURE IN THE CENTER OF EACH EGG ROLL WRAP.
FOLD BOTTOM CORNER OVER FILLING.
BRUSH REMAINING CORNER WITH EGG, ROLL UP TIGHTLY TO SEAL.
IN A SKILLET OR DEEP FRYER, HEAT 1 INCH OF OIL TO 375° F.
FRY EGG ROLLS IN BATCHES FOR 1-2 MINUTES ON EACH SIDE UNTIL GOLDEN BROWN.
DRAIN ON PAPER TOWELS.
Preparation time: 10 minutes
Cooking time: 20 minutes
Ready in: 30 minutes
Nutrition Facts
Nutrition (per serving): 459.1 calories; 46% calories from fat; 24.0g total fat; 96.6mg cholesterol;
1182.3mg sodium; 495.4mg potassium; 38.0g carbohydrates; 2.7g fiber; 1.8g sugar; 22.4g
protein.

Friday, January 3, 2014

Beef Tenderloin with Cabernet Cherry Sauce

Beef Tenderloin with Cabernet Cherry Sauce
Beef Tenderloin with Cabernet Cherry Sauce
4 small filet mignon steaks (about 1/4 pound each)
1/2 teaspoon salt
2 garlic cloves, pressed
1/2 teaspoon cracked pepper or freshly ground pepper
Cabernet Cherry Sauce:
1 1/2 cups Cabernet Sauvignon or Burgundy
3 tablespoons balsamic vinegar
4 whole cloves
8 whole pepper corns
1 bay leaf, torn into small pieces
1/2 pound fresh Bing cherries, rinsed
Salt and pepper for seasoning
Optional: 1−2 teaspoon sugar
Set oven controls to broil. Line a broiling pan with aluminum foil
and place in the oven on the top rack to preheat. Trim the steaks of
visible fat. Rub the garlic evenly over the steaks and season with
salt and cracked pepper. Set aside until ready to broil.
Add the Cabernet and balsamic vinegar to a saucepan and bring to a
boil. Tie the cloves, peppercorns, and bay leaf in a bundle with a
small piece of cheese cloth. Add the bundle to the wine mixture. Allow
the mixture to reduce to 1/2 cup, about 15 minutes.
While the wine is reducing, pit the cherries. Cut the cherries into
quarters and add to the wine mixture. Cover and cook over medium−high
heat until the cherries are tender, about 10 minutes. Season the sauce
with salt and pepper. Add the sugar to balance the flavors, if needed.
The sauce should have a deep robust flavor but not be too sweet.
While the sauce is cooking, broil the steaks for 3−4 minutes per side
for medium rare. To serve, remove the spice bundle from the sauce. Place
the steaks on individual plates with the sauce spooned over the top.

Wednesday, January 1, 2014

Searing-The Secret To The Perfect Steak

Searing-The Secret To The Perfect Steak
Searing-The Secret To The Perfect Steak
Let me start out this section by
saying that, for me, the perfect
steak is medium rare. To cook a
steak to well done is an
unforgivable sin. That being said,
if you want your steak well done,
then don't use the searing
method. If you do, you will end up
with a steak that is charred and
dry. Now that I have expressed
my opinion on the perfect steak,
let's get to the method.
To begin with, searing is not just for steaks. The best way to grill a
great prime rib is to start it out at a high temperature and sear the
surface and then lower the temperature to finish cooking it. Other
meats as well, such as chicken, pork chops and roast will benefit from
searing. The process of searing is essentially "browning" the meat,
which gives it a delicious flavor and a little bit of a crusty surface. If
your steak isn't browned it just isn't right.
What you want when you sear is to add that flavor and still end up
with a juicy piece of meat. How can you get your meat seared just
right? The first thing to know about searing is not to be apprehensive.
Just because the meat has started to turn brown doesn’t mean that it’s
time to turn it . You want the meat to have a dark brown color before
turning, not just a golden color. This browning is what gives the steak
the flavor you are looking for.
To get a good sear, there are steps that need to be taken before
lighting the grill. You need to have a good clean grilling surface in
order to have even contact between the metal and the meat. If you
are using fatty cuts of meat you don't need to oil the grate, but if you
do need to oil the grate, you want to use sunflower, canola or
safflower oils because these oils will not break down at high
temperatures like olive oil or lard. When oil breaks down it causes
smoke and will leave an unpleasant taste to your meat.
The next thing is to make sure the surface of the meat is dry. If you
use a marinade, make sure all the marinade is dripped off the meat
before placing on the grill.
Now that you have a dry piece of meat and a clean grill, you will need
to preheat the grill. If you are using a gas grill you will need to set
both of the grills main burners to high and close the grill cover. You
will want to let the grill get as hot as you can get it. If you know your
grill you will know how long this takes. If you are a beginner about 10-
15 minutes should do it.
If you are using a charcoal grill, you will need to build a two layer fire.
This, as covered in a previous chapter requires that you build a two
layer fire on one side of the grill and a single layer on the other. You
will then sear the meat on one side of the grill and cook it the rest of
the way on the other. Charcoal fires are ideal for searing because you
get a more intense heat. You can tell when the charcoal fire is hot
enough to sear by the hand test. You will not be able to hold your hand
over the searing fire. For the finishing fire you want it at about
medium-high heat (you can hold your hand over it for a count of
three).
The grill is now ready for searing. Have everything you need close by
because you will have to move fast. This is especially true for the gas
grill. The grill has stored up as much heat as it can by now and you will
want to keep as much of that heat inside the grill as possible. You will
now need to lift the lid and get the meat on the grill as fast as you can
and then re-close the lid.
If you are a beginner you are going to turn the meat after one minute.
As you gain experience you can adjust this time so that you get the
perfect browning. Your aim is to get a nice dark brown color to the
meat without lifting the grills lid to check it. When turning the meat
you want to act fast, as before, and position the meat as you turn it so
that it is on a previously unused part of the grill. Sear this side for 1
minute and then open the grill. On a gas grill turn the heat down to
medium-high and finish cooking , on the charcoal grill you will want to
move the meat to the side with the single layer fire to finish. When you
move the meat turn it the opposite way so that you get a criss cross
grilling pattern on the meat.
If you are searing a roast or prime rib, you will need to move the meat
to an indirect fire to finish it off.
After your meat has reached the desired doneness, remove it from
the grill and let it sit for about five minutes before serving. This will let
the juices in the meat return to the surface.
Just as with the other methods of grilling, searing will take some
practice. If you find that the meat has been overcooked you will need
to adjust accordingly. If you didn't get the dark brown sear that we are
looking for, you will need to increase the time you sear a little bit. No
two grills are the same and weather can also effect cooking times.
Experience and patience is the key to getting the perfect sear and the
perfect steak.

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