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LEG of LAMB
Leg of Lamb 5-6 lbs
1/2 tsp black pepper
1 tsp seasoned salt
1/2 tsp dried marjoram
1/8 tsp ground cardamom
1/4 tsp dry mustard
1 tsp salt
1/2 tsp dried thyme
Orange Zest
Mint Jelly
Directions
Preheat oven to 325 degrees F
Mix salt, pepper, seasoned salt, marjoram, mustard and cardamom in a
bowl
Rub spice mixture over lamb.
Cut a dozen slits into roast and insert thyme and orange zest into
slits.
Place lamb, fat side up, on a rack in a low roasting pan. Insert a good
meat thermometer in thickest part of meat, not touching bone
Roast lamb until thermometer reaches 160°F (for medium rare)
175°F (for well done), about 3 1/4 hours Let roast stand,
covered with foil, for 15 minutes,
Serve with mint jelly and your favorite vegetables.
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SLOW
COOKERS
Great
for large roasts.
Take skin off poultry and visible outside fat from meat before cooking.
Fro thick sauces near completion of cooking turn setting to high.
Root veggies, potatoes, carrots etc, should be put at bottom of cooker
under meat.
Slow cookers affect taste, always check sauces for flavor, if bland
reduce heat to simmer, seasonings should be added near end of cooking
period.
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Seafood
Nutrition and Health
Seafood is:
-- Low in calories
-- An excellent source of protein
-- Low-fat source of omega-3 fatty acids
-- Low in sodium
-- A source of minerals and vitamins
Benefits of Fin Fish
Fish that have more fat, such as mackerel, swordfish, bluefish and
trout, are recommended for their omega-3 fatty acids, which is "good
fat" because it is unsaturated. Studies have found that omega-3 fatty
acids play a role in: decreasing the risk of cardiovascular diseases;
providing protection against bronchitis and emphysema associated with
smoking; assist in optimal brain, nerve, and eye development in
children; and easing depression.
Research in which heart patients were advised to eat at least two
portions of fish a week found that patients who took this advice lived
longer than those who did not eat fish.
Other research has found that eating small amounts of fish (seven
ounces or more per week), even lean fish, was associated with
protection against heart disease.
Lean fish such as flounder, grouper, mahi-mahi, catfish, tilapia and
shellfish are excellent sources of low-fat protein.
Benefits of Shellfish
Medical researchers emphasize that reducing the total amount of fat and
saturated fat is generally more important than limiting cholesterol.
Most shellfish, clams, crabs, and oysters contain insignificant amounts
of fat and saturated fat and are low in cholesterol. Shrimp and lobster
contain higher amounts of cholesterol; however, they are exceptionally
low in fat and saturated fat. The low levels of fat and saturated fat
make all shellfish an important part of a healthy diet.
You can eat shrimp, or any other shellfish, more than once a week and
stay within the dietary recommendations limiting cholesterol intake to
less than 300 milligrams a day (unless you are on a low-cholesterol
diet). For example, a moderate portion of shellfish (9-12 medium-size
shrimp) contains 150 milligrams of cholesterol.
Mixing shrimp and other shellfish with salads, and stir-fry and pasta
entrees, is a nutritious idea for stretching seafood ingredients. Mixed
dishes reduce the amount of cholesterol in each serving.
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Your
Refrigerator
Cover food in your refrigerator, the air is dry and foods will quickly
dry out and lose quality.
Some foods, like dairy products, can pick up odors from other foods.
Bacteria is the bane of food, refrigeration will not kill bacteria, it
slows down the growth and food stays fresher longer.
Hot foods cool quickly in the refrigerator and gives bacteria less time
to grow, do not use large containers of hot food, separate into smaller
ones.
Make sure the temperature gauge is working properly, test it with a
separate thermometer.
The top shelf is usually the coldest.
Important...Store foods needing refrigeration as soon as possible,
ALWAYS within 2 hours!!
Remove everything and clean every two weeks. I DO NOT recommend turning
the power OFF.
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GREAT GUMBO
1 Lb boneless diced chicken breasts
1 Lb bonless, deiced chicken dark meat (thigh)
1
1/2
pounds andouille sausage, casings removed and diced
2 tsp chicken seasoning
2
stalks celery, chopped
2 seedless green bell peppers, diced
1 large onion, chopped
2 bay leaves, fresh or dried
2 tbls extra- virgin olive oil,
3 cups chopped okra, fresh or defrosted frozen
1 large can crushed tomatoes
1 can (12-14oz) diced tomatoes, in puree
2 tbls hot sauce (mild) 3tbls for medium
1/4 cup flour
1 quart chicken broth
3 tbls fresh thyme leaves, chopped
8 scallions, thinly sliced on an angle
2 1/2 cups white rice, prepared as usual
3 tablespoons unsalted butter
Salt and pepper to taste
Preheat a large pot.
Add 1 tablespoon oil and 1 pound of the diced chicken.
Season with salt and pepper and a sprinkle of chicken seasoning.
Brown on all sides for 3 minutes. Chop vegetables
Add half the andouille to the pan and cook 2 mins
Transfer chicken and sausage to a dish and repeat with remaining
seasoned chicken and sausage.
Return pan to heat and add butter and add chopped celery,
peppers, onion and bay.
Season with salt, pepper and hot sauce. Cook for 4 minutes to soften
vegetables
Add flour and cook for 2 minutes. Slowly stir in the broth and bring
liquid up to a boil. Add okra, chicken and sausage to the boiling
broth, stir in tomatoes and 50% of fresh thyme. Bring back up to a
bubble, reduce to simmer. Simmer for 5 minutes to combine flavors and
adjust your seasonings. Serve gumbo with chopped thyme and scallions to
garnish. Scoop cooked white rice into the center of gumbo serving
dishes.
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When
Choosing Seafood:
* Buy only from reputable sources. Be wary, for example, of vendors
selling fish out of the back of their pick-up trucks.
* Buy only fresh seafood that is refrigerated or properly iced.
* Don't buy cooked seafood, such as shrimp, crabs or smoked fish if
displayed in the same case as raw fish. Cross-contamination can occur.
* Don't buy frozen seafood if the packages are open, torn or crushed on
the edges. Avoid packages that are above the frost line in the store's
freezer. If the package cover is transparent, look for signs of frost
or ice crystals. This could mean that the fish has either been stored
for a long time or thawed and refrozen.
* Put seafood on ice, in the refrigerator or in the freezer,
immediately after buying it.
* If you fish and plan to eat your catch should follow state and local
government advisories about fishing areas and eating fish from certain
areas.
Storing:
* If seafood will be used within two days after purchase, store it in
the coldest part of the refrigerator, usually under the freezer
compartment or in a special "meat keeper." Avoid packing it in tightly
with other items; allow air to circulate freely around the package.
Otherwise, wrap the food tightly in moisture-proof freezer paper or
foil to protect it from air leaks and store in the freezer.
* Discard shellfish, such as lobsters, crabs, oysters, clams, and
mussels, if they die during storage or if their shells crack or break.
Live shellfish close up when the shell is tapped.
Preparing:
* Wash hands thoroughly with hot soapy water before and after handling
any raw food.
* Thaw frozen seafood in the refrigerator. Gradual defrosting overnight
is best because it helps maintain quality. If you must thaw seafood
quickly, seal it in a plastic bag and immerse in cold water for about
an hour, or microwave on the "defrost" setting if the food is to be
cooked immediately. Stop the defrost cycle while the fish is still icy
but pliable.
* Marinate seafood in the refrigerator, not on the counter. Discard the
marinade after use because it contains raw juices, which may harbor
bacteria. If you want to use the marinade as a dip or sauce, reserve a
portion before adding raw food.
* Do not allow cooked seafood to come in contact with raw products. Use
separate cutting boards and utensils or wash items completely between
use.
Cooking:
* It's always best to cook seafood, I recommend cooking most seafood to
an internal temperature of 145 F (63 C) for 15 seconds.
* If you don't have a thermometer, there are other ways to determine
whether seafood is done:
* For fish, slip the point of a sharp knife into the flesh and pull
aside. The edges should be opaque and the center slightly translucent
with flakes beginning to separate. Let the fish stand three to four
minutes to finish cooking.
* For shrimp, lobster and scallops, check color. Shrimp and lobster
turn red and the flesh becomes pearly opaque. Scallops turn milky white
or opaque and firm.
* For clams, mussels and oysters, watch for the point at which their
shells open. That means they're done. Throw out those that stay closed.
* When using the microwave, rotate the dish several times to ensure
even cooking. Follow recommended standing times. After the standing
time is completed, check the seafood in several spots with a meat
thermometer to be sure the product has reached the proper temperature.
Serving:
* Keep hot foods hot (140 F [60 C]) or higher and cold foods cold (41 F
[5 C]) or lower.
* Do not keep cooked seafood un-refrigerated or unfrozen for more than
two hours.
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Foods in
the freezer
-- are they safe?
Here is some information on how to freeze food safely and how
long to keep it.
What Can You Freeze?
You can freeze almost any food. Some exceptions are canned food or eggs
in shells. However, once the food (such as a ham) is out of the can,
you may freeze it.
Being able to freeze food and being pleased with the quality after
defrosting are two different things. Some foods simply don't freeze
well. Examples are mayonnaise, cream sauce and lettuce. Raw meat and
poultry maintain their quality longer than their cooked counterparts
because moisture is lost during cooking.
Food stored constantly at 0 °F will always be
safe. Only the quality suffers with lengthy freezer storage. Freezing
keeps food safe by slowing the movement of molecules, causing microbes
to enter a dormant stage. Freezing preserves food for extended periods
because it prevents the growth of microorganisms that cause both food
spoilage and food borne illness.
Freshness and quality at the time of freezing affect the condition of
frozen foods. If frozen at peak quality, foods emerge tasting better
than foods frozen near the end of their useful life. So freeze items
you won't use quickly sooner rather than later.
Store all foods at 0° F or lower to retain
vitamin content, color, flavor and texture.
Proper packaging helps maintain quality and prevent "freezer burn." It
is safe to freeze meat or poultry directly in its supermarket wrapping
but this type of wrap is permeable to air. Unless you will be using the
food in a month or two, over wrap these packages as you would any food
for long-term storage using airtight heavy-duty foil, (freezer) plastic
wrap or freezer paper, or place the package inside a (freezer) plastic
bag. Use these materials or airtight freezer containers to repackage
family packs into smaller amounts. It is not necessary to rinse meat
and poultry before freezing. Freeze unopened vacuum packages as is. If
you notice that a package has accidentally been torn or has opened
while food is in the freezer, the food is still safe to use; merely
over wrap or rewrap it.
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Budget
Cuts...not every meal has to be Prime Rib!
Pot roasts are a great way to
provide nutritious meals at budget prices.
They come from the shoulder and leg sections of the beef carcass,
specifically the CHUCK and ROUND, which get a lot of
exercise, consequently, they are less tender, and more
economical than the RIB or LOIN areas, these are located in the
"center" of the animal between the shoulders and legs and get a lot
less exercise, thus they are naturally more tender.
Pot roasts require moist heat to tenderize the muscle fibers.
A slow cooker is ideal for this type of cut.
Commonly available beef chuck pot roasts are:
chuck arm (o-bone), blade
and 7-Bone.
From the beef round roasts for pot roasting are sirloin tip (knuckle),
rump, bottom round and eye of round
Chuck pot roasts have more fat, and therefore more flavor, than those
from the round.
Boneless beef chuck pot roasts will yield 3 servings of 3 ounces each
of
cooked, trimmed beef per pound.
Bone-in beef chuck pot roasts will yield a little over 2 servings of 3
ounce each of cooked, trimmed beef per pound.
Beef round roasts will yield about 4 serving of 3 ounces each of
cooked,
trimmed beef per pound.
Trim fat AFTER cooking to keep cut juicy, pat dry with paper towels to
promote browning.
Add salt AFTER cooking, salt before cooking draws out moisture and
stops browning.
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Quick Beef
Tips
Slicing Tips
Roasts cut across the grain.
Roasts should be allowed to stand for 10-15 minutes after being removed
from the oven.
The more tender, the thicker the slices can be.
Carve meat on a cutting board.
Leftovers.
Refrigerate or freeze all perishable foods promptly after the meal is
over.
Don't leave leftovers to "cool" on the kitchen counter.
Wrap leftovers into smaller portions that you'll use at one time.
Cooked beef can be stored in the refrigerator for 3-4 days and in the
freezer for 2 to 3 months.
Put a date on leftovers so you know when you put them in the
refrigerator.
Freezing raw beef items
Beef steaks and roasts can be frozen for 6 to 12 months.
Ground beef can be left in the freezer for 3 to 4 months.
Wrap meat in white freezer paper or freezer aluminum foil to protect
against freezer burn.
Defrosting raw beef:
Never defrost frozen beef out of refrigeration.
Defrost beef in the refrigerator overnight. Larger roasts may take a
couple of nights...plan ahead
you can use the defrost setting on your microwave - a pound
of ground beef can be thawed and ready to cook in 5 minutes.
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Shepherd's
Pie (using
Lamb or Mutton) is an economical meal, favored in the
Britain, Ireland and Australia, it can also be made using Beef, this is
known as Cottage Pie.
Using chopped meat mixed with gravy, with mashed potatoes, on
top and baked until the top is crusty.
Cut 2 lbs of potatoes in 1" cubes.
Fill a pot with water, enough to cover the potatoes.
Bring to a boil, add the potatoes.
Bring to a boil again, reduce heat to simmer until potatoes are tender.
Cut 1 carrot, 1 onion and 1 celery stalk small and put in a bowl.
Place cooked potatoes in a bowl, hold back 1/2 cup if the liquid.
Mash potatoes with 1 tbls butter and the liquid, with salt and pepper,
your choice, to taste.
Heat 4 tbls vegetable oil in pan, add the onion, carrot, celery mixture
and stir to coat vegetables.
Cook at medium, stir occasionally, until tender.
Add 1 1/2 lbs of ground meat and cook until meat is brown,
not pink.
Do not leave meat in one clump, break it up as you cook.
Preheat oven to 400°F.
Remove excess fat, add 1 tbls flour and stir, cook for a couple of
minutes.
Add 1 cup beef stock, 1 tsp dried rosemary and 1 tsp thyme.
Cook for 5 minutes, stirring until liquid thickens.
Add salt and pepper to taste.
Place meat mixture in casserole dish, cover with mashed
potatoes, make some patterns in the mashed potatoes to form spikes,
this will add to crispy crust.
Put dish in middle rack in oven until crust forms, about 1/2 hour.
Let settle, for about 5-10 minutes, before serving
Place the shepherd's pie into the oven onto a rack in the center of the
oven. After thirty minutes, the potatoes should have formed the golden
brown crust. Remove from the oven and allow to rest ten minutes before
serving.
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SUMMER
BARBEQUES.
BBQ season is almost here, thousands of dollars of damage is done to homes, forests, and apartment complexes because people don’t know the rules of safe charcoal grilling. The tips below will help prevent you from causing damage while you’re grilling.
1. Your grill needs to be stable and not unsteady.
2. Put your grill where the sparks won’t fly in the direction of people, furniture, or buildings.
3. Wear a heavy apron to prevent burns.
4. Don’t use more charcoal than you need for the moment.
5. Make sure your kettle is attached to the grill.
6. Always put water on the coals when you’re finished grilling.
7. Don’t store or travel with your propane container in any position but upright.
8. Don’t ever grill in a space that’s confined.
9. Don’t use lighter fluid or gasoline for grilling.
10. Once the fire’s started, don’t add more fuel.
11. Don’t charcoal grill inside. The carbon monoxide gas that builds up when grilling is fatal.
12. Do not discard charcoal ashes until you’re sure they are not burning.
13. Don’t put used charcoal in any container that’s combustible.
14. Line the bottom of your grill with foil.
15. Use long matches for igniting the charcoal.
16. If you use an electric starter, always place it on surfaces that are not combustible, such as bricks.
Know the internal temperature of the meat, not all meat cooks at the same rate and constant monitoring of the cooking process is essential to perfectly cooked meat. This monitoring is easily accomplished by using a meat thermometer.
Your
barbecue pit is different than any other cooking method.
You are using different charcoal (briquettes or lump) and the
temperatures due to wind and weather affect the overall temperatures.
When factoring all of this into the heat equation, are you cooking at
200 degrees F. or are you cooking at 350 degrees F.?
Some pits have several thermometers to register the proper
temperatures. In controlling the heat, always keep the upper air
exhaust vent fully open. The lower air intake vent should be adjustable
to regulate air flow to the fire and thus regulate the temperature of
cooking.
Always
use the cleanest fuel available. Use charcoal briquettes only when it
has burned down to grey ash.
Use lump charcoal anytime as it contains no impurities.
Use wood only when it has been reduced to red hot coals - professionals
avoid using raw wood.
Do not use lighter fluid if at all possible. There are petroleum
distillates in the fuel that will taint the taste of the meat. If you
must pour on the liquid, always allow the briquettes to burn at least
40 minutes to try to remove any traces of the fumes.
Don't
overcook the food in the pretense of making it tender, this is a
mistake made by most beginners.
Anytime you overcook the meat, it will dry the bone and release the
meat from the bone. This has nothing to do with being tender. Just over
cooked.
Keep
it clean and sanitary.
When handling and preparing fresh meat, always wash hands and the
preparation surface areas regularly. This is particularly true with
fish, pork and chicken. Bacteria and germs can prevail in many places
and unsanitary habits can make you sick.
Use paper (not cloth) towels
Grilling
grates must be hot!!!
If you are grilling (fast cooking directly over the
heat), as opposed to barbecuing (low temperature and not directly over
the heat), always make sure the grates are very hot. This means making
sure you have the fire at maximum temperatures and the cooking grates
over this heat for at least 10 minutes. By pre-heating the cooking
grates, the meat is seared to make it look pretty, but more
importantly, it will keep the meat from sticking to the cooking grate
when turning it over. If they are still sticking, the meat is not ready
to be turned. When the meat releases from the cooking grates (or if
there is the only the slightest pull) then the meat is ready to be
turned. BUT, for this to work properly, the grates must be HOT!
Relax,
plan ahead, take your time, have the
necessary ingredients available before beginning. Go to the store the
day before cooking and buying everything.
Seasoning the
meat the night before and place it covered in the refrigerator for
marinating or just applying a dry rub.
Buy enough
charcoal to complete the task.
The above tips
will help keep you and your family and friends safe from accidents
around charcoal grills.
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BLACK
SKILLET BEEF WITH GREENS & RED POTATOES
A heart-healthy one-dish meal that is made with lean top round beef,
lots of vegetables, and a spicy, herb mixture.
1 lb top round beef
1 Tbsp paprika
1-1/2 tsp oregano
1/2 tsp chili powder
1/4 tsp garlic powder
1/4 tsp black pepper
1/8 tsp red pepper
1/8 tsp dry mustard
8 red-skinned potatoes, halved
3 C finely chopped onion
2 C beef broth
2 large garlic cloves, minced
2 large carrots, peeled, cut into very
thin 2-1/2-inch strips
2 bunches mustard greens,
kale, or turnip greens, stems removed, (1/2 lb each) coarsely torn
as needed nonstick
spray coating
1. Partially freeze beef. Thinly slice across the
grain into long strips 1/8-inch thick and 3 inches wide.
2. Combine paprika, oregano, chili powder, garlic
powder,
black pepper, red pepper, and dry mustard. Coat strips of meat with the
spice mixture.
3. Spray a large heavy skillet with nonstick spray
coating. Preheat pan over high heat.
4. Add meat; cook, stirring for 5 minutes.
5. Add potatoes, onion, broth, and garlic. Cook
covered, over medium heat for 20 minutes.
6. Stir in carrots, lay greens over top, and cook,
covered, until carrots are tender, about 15 minutes.
7. Serve in large serving bowl, with crusty bread
for dunking.
Yield: 6 servings--Serving Size: 7 oz
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SCRUMPTIOUS
MEAT LOAF
Use extra lean ground beef to lower the fat content in this meat loaf.
1 lb ground beef, extra lean
1/2 cup tomato paste (4 ozs)
1/4 cup onion, chopped
1/4 cup green peppers
1/4 cup red peppers
1 cup tomatoes, fresh, blanched, chopped
1/2 tsp mustard, low sodium
1/4 tsp ground black pepper
1/2 tsp hot pepper, chopped
2 cloves garlic,
chopped
2 stalks scallion,
chopped
1/2 tsp ginger, ground
1/8 tsp nutmeg, ground
1 tsp orange rind, grated
1/2 tsp thyme, crushed
1/4 cup bread crumbs, finely grated
1. Mix all ingredients together.
2. Place in 1-pound loaf pan (preferably a pan
with a drip rack) and bake
covered at
350° F for 50 minutes.
3. Uncover pan and continue baking for 12 minutes.
Makes 6
servings--Serving size: 6 (1-1/4-inch) thick slices
Calories 193
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Stir-Fried
Beef and Potatoes
Trim fat off beef before cooking.
1 1/2 pounds sirloin
steak
2 teaspoons
vegetable oil
1 clove garlic, minced
1 teaspoon vinegar
1/8 teaspoon salt
1/8 teaspoon pepper
2 large onions, sliced
1 large tomato, sliced
3 cups boiled potatoes, diced
1. Trim fat from steak and cut into small, thin
pieces.
2. In a large skillet, heat oil and saute garlic
until
garlic is golden. Add steak, vinegar, salt, and pepper.
3. Cook for 6 minutes, stirring beef until brown.
4. Add onion and tomato. Cook until onion is
transparent.
Serve with boiled potatoes and white rice
Yield: 6 servings--Serving size: 1 1/4 cup
Each serving with potatoes and rice provides:
Calories: 549
Printable
Version
BEEF
& BEAN CHILI
Adding beans to this meat chili helps to lower the fat and cholesterol
in each serving.
2 lb lean beef stew
meat (trimmed of
fat), cut in 1-inch cubes
3 Tbsp vegetable oil
2 C water
2 tsp minced garlic
1 large onion,
finely chopped
1 Tbsp flour
2 tsp chili powder
1 green pepper,
chopped
2 lb tomatoes,
chopped (3 C)
1 Tbsp oregano
1 tsp cumin
2 C canned kidney
beans*
1. Brown meat in a large skillet with half of
vegetable
oil. Add water. Simmer covered for 1 hour until meat is tender.
2. Heat remaining vegetable oil in second skillet. Add garlic and onion
and cook over low heat until onion is softened. Add flour and cook 2
minutes. Add the garlic-onion-flour mixture to the cooked meat. Then
add the remaining ingredients to the meat mixture. Simmer 1/2 hour.
Yield: 9 servings--Serving Size: 8 oz
Each serving provides:
Calories: 274
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1 Lb b/less pork butt, cut into 1-inch cubes
1/2 cup flour
2 medium onions, chopped
6 cloves garlic, minced
1/2 tsp salt
1/4 tsp pepper
3 Tbls vegetable oil
4 cups water
2 medium dried ancho chiles, stems and seeds removed
4 to 5 dried red New Mexican chiles, stems and seeds removed
1 hot jalapeno or serrano chile, seeds removed, finely chopped, or more or less to your taste
1 1/2 tsp ground cumin
3 tsp dried Mexican oregano
Directions:
In a large bowl combine flour with salt and pepper and coat
meat cubes with this mixture.
In a large skillet over medium-high heat, cook the meat in the oil, stirring often.
Soak the dried chiles in hot water for 15 20 minutes.
Puree soaked chile peppers in a blender with just enough of the soaking water.
Strain out excess liquid. Add the pureé to the meat mixture with remaining ingredients.
Simmer for about 2 hours longer.
Serve with Pinto beans or rice.
Printable Version
Grilled Mandarin Chicken
1/2 cup soy sauce
1/4 cup lemon juice
1/4 cup orange juice
1/4 cup vegetable oil
1/4 cup chopped onion, minced
1 tablespoon curry powder
1 tablespoon sesame seed
2 teaspoons chili powder
1/4 teaspoon garlic powder
6 to 8 chicken quarters
Prepare marinade by combining all ingredients except chicken.
Dip chicken quarters in marinade and place in large bowl.
Pour marinade over chicken.
Cover and chill for 3 to 4 hours, turning occasionally.
When coals are ready, remove chicken from marinade and place
on grill over low burning coals.
Grill, turning and basting with marinade frequently. Cook about 40 minutes or until done.
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MeatnPlace
Tips Of The Day.
Cutting
Boards | Grocery
Shopping |Cooked Foods |BBQ Tips Fish &
Seafood
| Your
Refrigerator|
Raw Foods ||Bavarian Beef Stew|Beef
Handling Tips|About
Safe Seafood| Slow
Cooker Tips
|Seafood
Nutrition |Summer
BBQ Safety Tips | School and After
School Snack Safety|Types
of Ovens|
HOLIDAY RECIPES
Thanksgiving Turkey|Thanksgiving Ham ||
BEEF RECIPES
|Hamburgers|Beef Rib Roast|Goose
|Duck |Foods in the Freezer |Beef Tenderloin||Great Meat Loaf|Budget Beef Cuts|Shepard's Pie||Beef
Skillet
|Stirfry Beef|
Beef Stroganoff|Healthy
Chicken
& Dumplings||Yankee Pot Roast
|Beef
Shortribs|Great Chili|Steak Provence
||
PORK RECIPES
Pork Crown Roast|Glazed Pork Tenderloin|
|Marinated
Pork Roast||Baked Ham||Spicy
Cajun Pork|Pork
Leg|Holiday Ham|Pork
Steak/Mustard
Sauce
LAMB RECIPES
Rack
Of
Lamb Guard of Honor Roast|
Roast Leg of Lamb|
VEAL RECIPES
CHICKEN RECIPES
Chicken Marsala|Beef & Bean
Chili|Apricot Chicken|Chicken Creole|Chicken
Paillard |Apricot Chicken|Grilled Mandarin Chicken ||
CAKES &
DESSERTS
Apple
Pecan Pie | Dundee
Christmas Cake
Raisin Cream Cheese Bundt
Cake
Deep
Dish Apple Pie With Cheddar Crust
Apple
Raisin
Pumpkin Pie|Holiday
Chocolate Roll|
This
is a
regularly updated collection of consumer meat buying, safe handling,
storage and cooking tips.
Grocery
Shopping
When grocery
shopping in hot
weather bring a lidded cooler, with dry ice or a bag or two of ice, for
your perishable purchases, you won't have to worry about being delayed
or stopping for coffee.
Use plastic bags as gloves when shopping the meat case, this will
prevent the liquid from the packages getting on your hands, and
possibly, your clothes, plus it's not very sanitary.
Veal is
beef at 1 to 3 months old, it has a mild flavor and is pale pink in
color.
Since veal is low in fat EVERY cut needs to be cooked slowly,
using moist heat to prevent meat from drying out.
The use of coatings and adding sauces helps in this process.
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Cooked Foods
When
foods are
cooked, remember to keep them HOT!
HOT means a minimum of 60°C or140°F.
Summer
BBQ Tips
Allow plenty of space around the barbecue.
Do not place too near to plants, fences or buildings that may scorch or
catch light.
Barbecue should be on stable, on solid ground.
If it has to be located on a lawn or dirt use a concrete paver of
adequate size.
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Fish
& Seafood Cooking
Cooking
Fish
A general rule for baking or broiling fish is 10 minutes per inch of
thickness at 400-450 degrees F, turning the fish halfway through the
cooking time. This rule does not apply to microwave cooking or frying.
Fish less than 1/2-inch thick do not have to be turned.
If fish is cooked in a sauce or foil, add 5 additional minutes to the
cooking time.
The cooking time for frozen fish should be doubled.
Seafood with low fat content -- like grouper, flounder and tilapia --
should be basted when cooking with a dry heat method such as broiling
and baking.
Fish is done when the flesh becomes opaque and flakes easily at the
thickest part.
Most fish will continue cooking for 1 to 2 minutes after being removed
from the heat, so plan for this in the cooking time.
Broiling
Place fish, one-inch thick or less, 2-4 inches from the source of heat.
Fish thicker than 1-inch should be placed 5 to 6 inches away from the
heat.
Seafood with low fat content -- like grouper, flounder and tilapia --
should be basted when cooking with a dry heat method such as broiling
and baking.
Frying
Pan-fry or sauté:
-- Fry fillets in 1/8-inch of oil for 3 to 6 minutes per side or until
golden and fish flakes easily.
-- Thickness of fillets will determine the cooking time.
Deep fry:
-- Place fish in single layer in deep kettle or saucepan and cook in
enough fat to cover and permit fish to move freely; do not crowd.
-- Generally the temperature of the oil should be 365 degrees F.
-- Cook for 2 to 3 minutes or until golden brown.
-- When cooking multiple batches, always allow the temperature of the
oil to return to 365 degrees F before adding more fish.
Grilling
Preheat gas or electric grill. Start the fire about 30 minutes before
cooking when using a charcoal grill.
Fish is best grilled over a moderately hot fire and on a surface that
has been well oiled.
When coals are white-hot, spread out in a single layer. Adjust the
grill height to 4 to 6 inches above the heat.
Use indirect heat for a whole fish.
Firm-textured fish -- like grouper, shark, swordfish and amberjack --
grill well.
When cooking kebabs put foods with the same cooking time together, as
seafood cooks quickly.
Marinating Seafood
Always marinate seafood in the refrigerator.
Always discard marinade that contains raw juices from product which may
harbor bacteria.
When marinade is needed for basting set aside a portion of the marinade
before adding raw seafood.
Cooking Shellfish
Scallops, clams, oysters and shrimp become opaque and firm when fully
cooked. Don't overcook as this will result in loss of moisture which
affects texture and taste.
Boiling
Place shrimp and scallops in a large pot of boiling water (4 cups of
water per pound of meat) and simmer 3 to 5 minutes.
Broiling
Scallops and peeled and deveined shrimp will be cooked in 3 to 5
minutes.
Rock shrimp cook in about half the time of regular shrimp, so watch
closely.
Shucked clams and oysters will be cooked in 3 to 5 minutes.
Seafood with lower fat content -- like shrimp, scallops, clams and
oysters -- should be basted when cooked with a dry heat method such
broiling or baking.
Frying
Pan-fry or sauté:
-- Shucked oysters and clams for 3 to 5 minutes.
-- Shrimp and scallops for 7 to 9 minutes.
Deep fry:
-- Breaded oysters, shrimp, scallops and clams until golden brown in
oil that is approximately 365 degrees F.
Steaming
Shrimp and scallops cook in 3 to 5 minutes.
Oysters and clams should be steamed until their shells open completely
* Fish cooks best
over a
medium-hot fire; shellfish require a hot grill.
* Make sure the grill is hot before you start cooking.
* Liberally brush extra virgin oil on the grill just prior to cooking.
* Cut large steaks or fillets into meal-size portions before grilling.
* Use a grill basket or perforated grill rack to keep flaky fish or
smaller shellfish from falling through the grill bars.
* Oil fish/shellfish very lightly just before cooking.
* Always start fish with the skin side up. If the skin has been
removed, the skin side will appear slightly darker. This allows the
natural fat carried beneath the skin to be drawn into the fillet,
keeping it rich and moist.
* Turn seafood only once.
Cutting Boards
Use one cutting board for foods that are ready to eat
foods, bread, cheese and washed fresh produce, and another cutting
board for raw foods, meat, seafood and poultry items.
An easy way to do this is to use different colored cutting boards.
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RAW FOODS
Keep foods safe from food borne illness by keeping raw foods separate
from cooked foods.
Not handling raw meat, poultry and seafood properly can cause
cross-contamination and spread bacteria throughout the kitchen.
Never place cooked food back on the same plate or cutting board that
previously held raw food.
Keep raw foods away from cooked foods and do not use the same plate or
tray for raw and cooked meats.
Keep meats, salads and perishable foods in the refrigerator until you
are ready to use them.
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Hamburgers
Check for proper hamburger doneness by using a food thermometer.
burgers are safe to eat at 71°C (160°F).
Store hamburgers, and other meats safely, when outdoors by keeping
foods out of the "danger zone" (4°C to 60°C or
40°F to 140°F) by freezing or chilling foods before you
leave home. If possible, refrigerate or freeze food the day before you
pack it.
Discard all perishable food when the temperature
can’t be kept at or below 4°C/40°F.
The leanest beef cuts include steaks and roasts from the round...eye of
round steaks, top round, bottom round, round tip
The leanest pork choices include pork loin cuts... tenderloin, center
loin, and pork leg.
Conventional Oven
v
Convection Oven
:Either
can be gas or electric, the convection oven has a fan that circulates
the heated air, this lets heat be distributed evenly around the product.
Hot air rises in the conventional oven and temperatures can be
affected, more food can be accommodated in a convection oven because of
the circulating air.
I particularly like convection ovens for roasting.
PORK
CROWN ROAST
From
the rib portion of the
pork loin, this makes an extra special presentation.
Using 11 ribs the loin is bent into a circle (ribs on
outside) and the ends are secured by butcher twine.
The center is filled with a layer of stuffing after cooking, cook
stuffing separately.
The stuffing ingredients are a personal choice, a sausage based
stuffing is the norm.
Season roast with salt, pepper and your favorite spices
Pre-heat oven to
325°F
Put roast on a rack in a roasting pan
Cook
until interior temperature
reaches
160°F, use a good meat thermometer inserted into meat away from
bone.
Remove and let stand for 10 minutes.
The stuffing should also reach 160°F
Place stuffing in center of "crown" for a nice visual appearance on the
table.
Remove the stuffing before carving...otherwise it makes
a mess!
Carve between the bones
Butcher may be able to provide paper doilies to place over exposed
bones.
Serve with roasted vegetable and stuffing
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PORK
LEG
The secret to a perfect Pork Leg Roast is slow roasting.
Place a pan under the roast to trap the juices. Keep some water in the
pan so it doesn't dry out as you baste the leg while it cooks.
INGREDIENTS:
Leg of pork, 10-12 lbs
1 cup brown sugar
1/4 cup apple cider vinegar
1 teaspoon dry mustard
1/4 teaspoon cloves
PREPARATION:
Place pork roast on rotisserie over a medium, indirect heat and cook
about 4 hours or until the internal temperature reaches 165°F
Use a good, instant readout, meat thermometer.
Mix other ingredients and brush over pork leg during the last 30
minutes of cooking.
Beef Rib Roast
Bone in, 8-10
lbs, fat removed
2 tbls. dijon mustard
4 tsp. Minced garlic
2 tbls. black peppercorns, crushed
1/3 cup shallot onions, minced
3-1/2 cups beef broth
1/3 cup Brandy
Preheat oven to 450°F. Put beef fat side up in a roasting pan.
Sprinkle with salt.
Mix mustard and garlic in a bowl and spread mustard mixture over the
roast.
Put peppercorns on top of mustard mixture.
Roast beef for 15 minutes.
Reduce heat to 325°F.
Place a good meat thermometer in the thickest part of roast not
touching bone
Roast about 2 hours and 45 minutes or until thermometer reads
130°F.
Pour juices into a 2 cup measuring cup.
Put in freezer for 10 minutes, remove and take fat off top.
Melt the fat in a pan, add shallots, cook about 3 minutes.
Add the beef broth and brandy.
Reduce to about 2 cups and add 1 teaspoon of peppercorns, cook for
about 15 minutes.
Let roast stand for 10 minutes after removing from oven then carve
roast and serve with juices.
Serves 6-8 adults
Goose
a L'orange
1 Goose 6-8 lbs
1 Onion, minced
1/4 tsp Tarragon leaves
2 tbls Butter or margarine
1/2 cup Orange juice
2 tbls Orange peel, shredded
1/8 tsp Salt
1/8 tsp Mustard, dry
1/4 cup Currant jelly
2 tbls Wine, port or cranberry
1 Orange, pared and sectioned
1 1/2 tsp Cornstarch
Preheat oven to 325 degrees.
Wash the goose and pat dry. Skewer neck skin to back, cross wing tips
over back. Place goose breast-side-up on rack in shallow roasting pan.
Cook onion and tarragon in butter until onion is tender. Add orange
juice and peel, salt, mustard and jelly. Stir constantly over medium
heat until jelly melts.
Reduce heat, stir in wine and orange sections. Reserve half of sauce
for glaze; baste with remainder during 3 1/2 hour cooking time. If
goose gets too brown, place aluminum foil lightly over breast. Bird is
done when drumstick meat feels very soft.
Stir reserved sauce slowly into cornstarch, cook over medium heat,
stirring constantly, until mixture thickens and boils 1 minute; serve
with goose.
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ROASTED
DUCK
Young duckling makes a welcome change from turkey. Marjoram, basil,
rosemary, sage, summer savory, tarragon and thyme enhance the rich
flavor.
1 duck
lemon juice
1 garlic clove, crushed
1 tbls onion, chopped
1 lb pork sausage
1 cup toasted breadcrumbs
pinch cayenne pepper
1tsp dried rosemary
1 cup seeded black olives, chopped
2 tbls chopped parsley
1 cup Marsala or sweet sherry
salt and pepper
Rub the duck inside and out with a mixture of lemon juice, crushed
garlic clove, salt and pepper. Saute the onion in a little butter, add
the pork sausage and brown gently, breaking the suasage into pieces as
it cooks. Remove from heat and mix in the breadcrumbs, cayenne,
rosemary, olives and parsley. Allow mixture to cool, then stuff the
duck.
Preheat oven to 425°F. Place duck breast side up on a rack in a
roasting pan, and brown. Reduce oven heat to 345°F and cook
until almost done. Pour off excess fat as it appears. During the final
30 minutes, or until duck is tender, baste frequently with Marsala or
sweet sherry.
Insert a good, instant readout, meat thermometer into the leg meat, not
touching bone, until temperature reaches 165°F
Remove duck to serving dish. Skim off any fat and serve remaining
juices in a gravy boat.
Printable
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Roast
Rack of
Lamb (Guard of Honor)
2 Racks of lamb, 6 chops each
1/2 oz Butter
1 Medium Onion, chopped
3 sticks Celery, chopped
2 Granny Smith apples, cored and chopped
4 oz Fresh breadcrumbs (4 oz)
2 Tbls Fresh mint, chopped
1/2 Lemon, zest and juice
1 Egg
2 Tbls White flour
3/4 pint Lamb stock
Pre-heat the oven to 350°F
Trim the meat from each rib bone bone to a depth of 1 inch. Interlock
the bones (To form guard of honor), fat side out
Melt the butter and cook the onion, celery and apple until browned.
Stir in the breadcrumbs, mint, lemon zest and juice and egg. Cool, then
fill the centre of the cavity with the stuffing, fasten with butcher
twine at each end and in middle
Roast time approx 25 minutes per lb for medium. *140°F
*Insert a good, instant readout, meat thermometer in to end chop
horizontally...do not touch bone...
Baste occasionally and remove when internal temp reaches 140°F.
Cover with foil and let stand 5 minutes.
Serves: 6 adults
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ROAST
BEEF TENDERLOIN
1 Beef Tenderloin (about 3 lbs)
1 yellow onion, peeled and minced
1 carrot, peeled and minced
1 stalk celery, minced
5 slices of bacon
2 tbls butter or margarine
1 cup sour cream
Directions.
Start with room temperature tenderloin.
Fry onion, carrot, and celery in butter over low heat until
tender, about 8 minutes, stirring frequently.
Cook until tender, not brown!!
Preheat oven to 450°F.
Smear vegetable mixture over tenderloin, lay bacon slices on top.
Place a good, instant readout meat thermometer in center.
Roast, uncovered, on a rack in a roasting pan until internal
temperature reaches 135°F. for medium rare.
+or - 5°F. for rare or well.
Remove from heat and tent with aluminum foil.
remove fat from top of trimmings and add sour cream, warm over low heat
and pour over top of tenderloin.
Serve with your favorite vegetable.
Serves 6
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Baked
Ham with
Raspberry and
Mustard Glaze
12 oz frozen, unsweetened raspberries
16 ounce red currant jelly
8 oz Dijon mustard
Fully cooked whole ham, bone in, around 15 lbs
1 1/2 cups firmly packed brown sugar
1 cup water
Preheat the oven to 350 degrees F.
Purée the berries with their juices in a blender or food
processor, and run through a fine-mesh sieve...this should produce
about 1 cup purée.
Mix the raspberry purée, red currant jelly and mustard in a
pan over medium heat until the jelly dissolves.
Raise the heat to high and bring to a boil. Cook, stirring constantly,
for 1 minute. Remove from the heat and set aside to use as glaze, about
3 cups
Place the ham, fat side up, in a large roasting pan. Peel off the skin
and trim the fat to 1/4-inch thick. Score the fat in a diamond pattern,
and rub the brown sugar over the surface.
Roast the ham for 30 minutes. Remove from the oven and pour the water
over the ham. Spoon 1 cup of the glaze over the ham, and return it to
the oven. Bake for 2 1/2 hours longer, basting every 15 minutes with
the pan juices and 1/4 cup of the raspberry glaze (until the glaze is
gone).
Carve and serve with your favorite vegetables
Serves about 12 adults
Apple
Pecan Pie
1/2 cup seedless raisins
2 tbls. bourbon
1/4 cup (1/2 stick) margarine or butter, softened
1 cup PLANTERS Pecan Halves
1/2 cup firmly packed light brown sugar
Pastry for 2-crust 9" pie
7 cups peeled sliced apples
1/2 cup granulated sugar
1 tbls. lemon juice
1 tbls flour
1/2 tsp. ground cinnamon
1/4 tsp. salt
1 cup thawed COOL WHIP Whipped Topping
PREHEAT oven to 450°F. Mix raisins and
bourbon; set aside. Spread all of the margarine onto bottom and up side
of 9-inch pie plate. Press pecans, top sides down, in margarine; pat
brown sugar evenly over pecans. Divide pastry in half; roll out one
half to 10-inch circle on lightly floured surface. Place over brown
sugar in pie plate.
DRAIN raisins; discard liquid. Toss raisins with apples, granulated
sugar, lemon juice, flour, cinnamon and salt. Spoon over pie crust in
pie plate. Roll out remaining pastry to 10-inch circle. Place over
apple mixture; crimp edges of pastry together to seal. Prick top crust
with fork to allow steam to vent.
BAKE 10 minutes. Reduce heat to 350°F. Bake an additional 45
minutes or until top crust is lightly browned. Cool on wire rack 5
minutes or until filling stops bubbling. Place serving plate over pie;
carefully invert pie onto plate. Remove pie plate. Cool completely.
Serve topped with whipped topping.
8 servings
Printable
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Dundee
Cake for Christmas
Ingredients
Sultanas 2 cups
Currants 2 cups
Mixed peel 3 ½ cup
Butter ¾ cup
Sugar ¾ cup
Small eggs 4
Ground almonds 1 tbsp
Glace cherries ½ cup
Lemon ½
Plain Flour 2 cups
Baking powder 1 tbsp
Brandy 1 tbsp
Blanched split almonds 2 tbsp
whisky 2 tbsp
Several
hours before
making
the cake, put the dried fruit and peel into a casserole dish. Cover and
heat through in a slow oven for about 20 minutes. Stir occasionally
until completely cold before using.
Cream the butter well with the sugar. Add the eggs one at a time,
alternating with a good sprinkle of flour and beating continuously.
Stir in the ground almonds, and add the dried fruits, peel, cherries
and lemon rind and juice along with a pinch of salt. Mix the remaining
flour with the baking powder, blend into the mixture and finally stir
in the brandy.
Turn into an 8 in/20 cm cake tin that has been greased and lined with
non-stick baking paper. Cover with foil and bake at 300 °F/ for
about 21/2 hours.
Half way through cooking time, remove the foil on top and spread the
split almonds on top. Test with a skewer before removing from the oven
and, five minutes before it is ready, brush the top with milk, boiled
with one tablespoon sugar, then return to the oven to finish cooking.
Do not remove from the tin until cold
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Raisin-Cream Cheese Bundt Cake Recipe
Ingredients
2 1/4 cups all-purpose flour
2 teaspoons baking powder
1/4 teaspoon salt
1 cup unsalted butter
(2 sticks), softened
8 ounces cream cheese, softened
1 1/2 cups sugar
4 large eggs, at room temperature
2 teaspoons vanilla extract
1/4 teaspoon almond extract
1 3/4 cups raisins
Confectioners’ sugar for decorating
Instructions
Preheat oven to 325 degrees. Generously grease bundt pan with cooking
spray. Lightly spoon flour into measuring cup and level with a knife.
Combine flour, baking powder, and salt in medium bowl, stir to blend
and set aside. Using an electric mixer, beat butter and cream cheese in
a large bowl until smooth. Gradually add sugar and beat on medium high
until light and fluffy. Beat in eggs one at a time, beating well after
each addition. Add vanilla and almond extracts and stir until blended.
Add flour mixture in two batches, stirring well after each addition.
Gently fold in raisins. Spoon batter into bundt pan and gently smooth
top so batter is evenly distributed. Bake for an hour or until wooden
pick inserted in center comes out clean. Cool in pan on wire rack for
15 minutes then invert cake onto rack to cool completely. Dust with
confectioners’ sugar. Tightly cover any leftovers.
Printable
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Deep Dish
Apple Pie
with Cheddar Crust
Crust
2 1/2
cups unbleached all
purpose flour
1/2 teaspoon salt
1/2 cup chilled solid vegetable shortening, cut into
pieces
6 tablespoons (3/4 stick) chilled unsalted butter,
cut into 1/2-inch pieces
6 ounces extra-sharp cheddar cheese, coarsely
shredded
2/3 cup (about) ice water
Fruit
4
pounds Granny Smith apples,
peeled, cored, thinly
sliced
2/3 cup raisins
1/2 cup (packed) golden brown sugar
1/3 cup plus 2 teaspoons sugar
3 tablespoons unbleached all purpose flour
2 tablespoons fresh lemon juice
3/4 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground nutmeg
3 tablespoons unsalted butter, cut into small pieces
1 egg, beaten to blend with 1 tablespoon water (for
glaze)
For crust:
Blend flour and salt in processor. Add shortening and butter and cut in using several on/off turns. Add cheese and cut in until shortening and butter resemble small peas. With machine running, gradually blend in enough water until soft moist clumps form. Gather dough into ball; flatten into disk. Wrap in plastic and chill at least 2 hours and up to 2 days.
For fruit:
Mix apples, raisins, brown sugar, 1/3 cup sugar, flour, lemon juice and spices in large bowl. Let stand 30 minutes at room temperature.
Preheat oven to 400°F. Remove dough from refrigerator and let stand 15 minutes. Spoon fruit and any accumulated juices into 13x9-inch oval baking dish. Dot fruit with 3 tablespoons butter.
Roll out dough on floured surface to oval about 1/2 inch larger than baking dish. Fold in 1/2 inch of edge to form double-thick border; crimp. Cut out 1-inch-wide hole from center of crust. Using tart pan bottom as aid, lift dough and place atop fruit. Tuck in dough around edges.
Bake pie 15 minutes. Brush crust with egg glaze. Top with 2 teaspoons sugar. Reduce oven temperature to 375°F. Bake pastry until golden, about 35 minutes. Cool on rack 15 minutes. Serve warm.
Serves 8.
Food
Safety at School and
After School Snacking
Older children may be home alone for an hour or two after school, these
tips will help make sure after school snacks and meals are safe from
food borne bacteria:
* If children are old enough to use a microwave oven to reheat foods,
teach them how to use a food thermometer to check for safety. When
reheating leftovers, heat to 165°F.
* Foods and liquids are heated unevenly in the microwave oven, so stir
or rotate food midway through cooking. If you don't, then you'll have
cold spots where harmful bacteria can survive.
* Be sure to cover food with a lid or plastic wrap when reheating in a
microwave oven. Wrap loosely to let steam escape. The moist heat will
help heat the food evenly and destroy harmful bacteria.
* To prevent burns, carefully remove food from the microwave oven.
* Do not use plastic containers such a margarine tubs or other one-time
use containers in the microwave. They can warp or melt, possibly
causing harmful chemicals to get in the food.
* When reheating ready-to-eat foods, such as hot dogs, heat to
165°F or until steaming. Be sure to pierce hot dogs with a fork
before putting them into the microwave oven to keep them from exploding.
* Pizza should never be eaten if it has been sitting out longer than
two hours. This is true whether pizza is topped with meat or
vegetables. The rule of thumb for pizza and other perishable food is to
discard it if it has been left in the Danger Zone for more than two
hours.
* Never taste a food to determine whether it is safe.
FISHERMAN'S
FISH CHOWDER
Low fat milk and clam juice are the secrets to the lower fat and
saturated fat content of this satisfying supper soup.
2 Tbsp vegetable oil
3/4 Cup coarsely chopped onion
1/2 Cup coarsely chopped celery
1 Cup sliced carrots
2 Cup potatoes, raw, peeled and cubed
1/4 tsp thyme
1/2 tsp paprika
2 Cup bottled clam juice
8 whole peppercorns
1 bay leaf
1 lb fresh or frozen (thawed) cod or
haddock fillets, cut into 3/4-inch cubes
1/4 Cup flour
3 Cup low-fat (1%) milk
1 Tbsp fresh
parsley, chopped
1. Heat oil in a large saucepan. Add onion and
celery and sauté about 3 minutes.
2. Add carrots, potatoes, thyme, paprika, and clam broth. Wrap
peppercorns and bay leaves in cheese cloth. Add to pot. Bring to a
boil, reduce heat, and simmer 15 minutes.
3. Add fish and simmer an additional 15 minutes,
or until fish flakes easily and is opaque.
4. Remove fish and vegetables; break fish into chunks. Bring broth to a
boil and continue boiling until volume is reduced to 1 cup. Remove bay
leaves and peppercorns.
5. Shake flour and 1/2 cup low-fat (1%)
milk in a container with a tight-fitting lid until smooth. Add to broth
in saucepan with remaining milk. Cook over medium heat, stirring
constantly, until mixture boils and is thickened.
6. Return vegetables and fish chunks to stock and
heat thoroughly. Serve hot, sprinkled with chopped parsley.
Yield: 8 servings--Serving Size: 1 cup each
Each serving provides:
Calories: 186
Total fat: 6 g
Saturated fat: 1 g
Cholesterol: 34 mg
Sodium: 302 mg
Printable
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BEEF
STROGANOFF
Using lean top round, plain low-fat yogurt, and very little added salt
makes this a heart-healthy dish.
1 lb lean beef (top round)
2 tsp vegetable oil
3/4 Tbsp finely
chopped onion
1 lb sliced mushrooms
1/4 tsp salt
to taste pepper
1/4 tsp nutmeg
1/2 tsp dried basil
1/4 C white wine
1 C plain low-fat yogurt
6 C cooked macaroni, cooked in unsalted
water
1. Cut beef into 1-inch cubes. Heat 1 teaspoon oil
in a
non-stick skillet. Sauté onion for 2 minutes.
2. Add beef and saute for additional 5 minutes.
Turn to
brown evenly. Remove from pan and keep hot.
3. Add remaining oil to pan; saute mushrooms.
4. Add beef and onions to pan with seasonings.
5. Add wine, yogurt; gently stir in. Heat, but do
not boil.
6. Serve with macaroni.
Note:
If thickening is desired, use 2 teaspoons cornstarch; calories are the
same as flour, but it has double thickening power. These calories are
not figured into the nutrients per serving.
Yield: 5 servings--Serving Size: 6 oz
Each serving provides:
Calories: 499
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CHICKEN
MARSALA
Wine, lemons, and mushrooms flavor this chicken recipe the lower salt
and lower fat way.
1/8 tsp black pepper
1/4 tsp salt
1/4 C flour
4 chicken breasts, boned,
skinless
1 Tbsp olive oil
1/2 C Marsala wine
1/2 C chicken stock, skim fat from top
1/2 lemon fresh
lemon juice
1/2 C sliced mushrooms
1 Tbsp fresh parsley, chopped
1. Mix together pepper, salt, and flour. Coat
chicken with
seasoned flour.
2. In a heavy-bottomed skillet, heat oil. Place chicken breasts in
skillet and brown on both sides. Then remove chicken from skillet and
set aside.
3. To the skillet, add wine and stir until the
wine is
heated. Add juice, stock, and mushrooms. Stir to toss, reduce heat, and
cook for about 10 minutes until the sauce is partially reduced.
4. Return browned chicken breasts to skillet.
Spoon sauce
over the chicken.
5. Cover and cook for about 5-10 minutes or until
chicken
is done.
6. Serve sauce over chicken. Garnish with chopped
parsley.
Yield: 4 servings--Serving Size: 1 chicken breast with 1/3 cup sauce
Each serving provides: Calories: 27
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QUICK
CHICKEN CREOLE
This quick
Southern dish
contains no added fat and very little added salt in its spicy tomato
sauce.
as needed
nonstick cooking spray
4
medium
chicken breast halves, skinned, boned, and cut into 1-inch strips*
1 can (14
oz)
tomatoes, cut up**
1 C
low-sodium chili sauce
1-1/2 C
green peppers, chopped (1 large)
1/2 C
celery, chopped
1/4 C
onion, chopped
2
cloves
minced garlic
1 Tbsp
fresh basil or 1 tsp dried
1 Tbsp
fresh parsley or 1 tsp dried
1/4 tsp
crushed red pepper
1/4 tsp
salt
1. Spray a deep
skillet with nonstick spray coating. Preheat pan over high heat.
2. Cook chicken
in hot skillet, stirring, for 3-5 minutes, or until no longer pink.
Reduce heat.
3. Add tomatoes and their juice, low-sodium chili sauce, green pepper,
celery, onion, garlic, basil, parsley, crushed red pepper, and salt.
Bring to boiling; reduce heat and simmer, covered, for 10 minutes.
4. Serve over
hot cooked rice or whole wheat pasta.
* You can
substitute 1 lb boneless, skinless, chicken breast, cut into 1-inch
strips.
** To cut
back on sodium, try low sodium canned tomatoes.
Yield: 4
servings--Serving
Size: 1-1/2 cup
Each serving
provides:
Calories: 255
Printable
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CHICKEN & DUMPLINGS
Skinless chicken is the basis of this delicious stew with cornmeal dumplings made with low-fat milk.
1 lb skinless, boneless chicken meat, cut into 1-inch cubes
1/2 C onion, coarsely chopped
1 medium carrot, peeled and thinly sliced
1 stalk celery, thinly sliced
1/4 tsp salt
to taste black pepper
1 pinch ground cloves
1 bay leaf
3 C water
1 tsp cornstarch
1 tsp dried basil
1 package (10 oz) frozen peas
For the cornmeal dumplings:
1 C yellow cornmeal
3/4 C sifted all-purpose flour
2 tsp baking powder
1/2 tsp salt
1 C low-fat (1%) milk
1 Tbsp vegetable oil
1. Place chicken, onion, carrot, celery, salt, pepper, cloves, bay leaf, and water in a large saucepan. Heat to boiling; cover and reduce heat to simmer. Cook about 1/2 hour or until chicken is tender.
2. Remove chicken and vegetables from broth. Strain broth.
3. Skim fat from broth; measure and, if necessary, add water to make 3 cups liquid.
4. Mix cornstarch with 1 cup cooled broth by shaking vigorously in a jar with a tight-fitting lid.
5. Pour into saucepan with remaining broth; cook, stirring constantly, until mixture comes to a boil and is thickened.
6. Add basil, peas, and reserved vegetables to sauce; stir to combine.
7. Add chicken and heat slowly to boiling while preparing cornmeal dumplings.
For the dumplings:
1. Sift together cornmeal, flour, baking powder, and salt into a large mixing bowl.
2. Mix together milk and oil. Add milk mixture all at once to dry ingredients; stir just enough to moisten flour and evenly distribute liquid. Dough will be soft.
3. Drop by full tablespoons on top of braised meat or stew. Cover tightly; heat to boiling. Reduce heat (do not lift cover) to simmering and steam about 20 minutes.
Yield: 6 servings--Serving size: 1-1/4 cup stew with 2 dumplings
Each serving provides:
Calories: 307
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SCALLOP KABOBS
Scallops, which are naturally low in total and saturated fat.
3 medium green peppers, cut into 11/2-inch squares
11/2 lb fresh bay scallops
1 pint cherry tomatoes
1/4 Cup dry white wine
1/4 Cup vegetable oil
3 Tbsp lemon juice
dash garlic powder
to taste black pepper
1. Parboil green peppers for 2 minutes.
2. Alternately thread first three ingredients on skewers.
3. Combine next five ingredients.
4. Brush kabobs with wine/oil/lemon mixture, place on grill (or under broiler).
5. Grill 15 minutes, turning and basting frequently.
Yield: 4 servings--Serving Size: 6 oz scallop kabob
Each serving provides:
Calories: 224Printable version
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Chicken
Paillard
Paillard
is a method of preparing meat that flattens it.
This shortens the cooking time and also tenderizes the
meat.
Ingredients.
1/4
cup freshly squeezed lemon juice
1 small
shallot, chopped
1/4 cup pure
olive oil
1/4 teaspoon
coarsely ground
fresh black pepper
4 boneless,
skinless,
chicken breast halves, flattened
Salt
1/2 pound
arugula
2 ripe
beefsteak tomatoes,
diced
1 small red
onion, peeled,
halved and thinly sliced
2 tablespoons
red wine
vinegar
2 tablespoons
extra-virgin
olive oil, plus additional for garnish
Lemon halves,
for garnish
Directions
Place the
chicken breasts
into a freezer bag.
Flatten using a meat mallot or rolling pin.
The rolloing pin requires strong, downward, pressure on meat, I prefer
this method.
Whisk
together lemon juice, shallot, olive oil and black pepper in a large
baking dish.
Add the chicken, turn to coat and marinate in the
refrigerator for 30 minutes.
Preheat
grill to high.
Remove chicken from marinade, season with salt on both
sides and grill for 2 to 3 minutes per side or until golden brown and
just cooked through.
Combine
arugula, tomatoes and onions in a large bowl, toss with the vinegar and
oil and season with salt and pepper, to taste. Place each paillard on a
large plate, drizzle with extra-virgin olive oil and top with some of
the arugula-tomato salad. Garnish with lemon halves.
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BAKED TROUT
Bake fish with only a small amount of oil.
2 Lbs Trout, filleted and cut in 6 pieces
3 Tbls juice from 2 limes
1 med Tomato
1/2 med chopped onion
3 Tbls Cilantro, chopped
1/2 Tsp Olive Oil
1/4 Tsp Black Pepper
1/4 Tsp Salt
1/4 Tsp Red Pepper
Preheat oven to
350ºF.
Rinse fish and pat dry. Place in baking dish.
In a separate dish, mix remaining ingredients together
and pour over fish.
Bake for 15 to 20 minutes or until fork-tender.
Yield: 6 servings--Serving size: 1 piece
Each serving
provides: 230
calories
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1/2
lb thincut boneless
pork chops
1 tbls butter
1 tsp vegetable oil
1 lemon
1 tsp dried thyme
1 tsp dried sage
1/2 tsp garlic powder
1/2 tsp cayenne pepper
3/4 cup dry bread crumbs
1 egg
2 tbls water
In a shallow dish, beat egg with water.
Put bread crumbs on a plate.
Dredge pork slices in flour; shake off excess.
Dip in egg mixture, then coat with breadcrumbs.
Let dry on a cooling rack for up to 30 minutes, to ensure crispness when cooked.
Heat butter and oil over medium-high heat in a heavy pan.
Saute sliced pork for approx 2 minutes on each side until browned,
Remove and squeeze lemon juice on, then serve
Serves 4
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Yankee Pot Roast
3 Lbs boneless bottom round or rump roast
1/4 tsp black ground pepper
3 Tbls tomato paste
2 onions, thinly sliced
3 cloves garlic, crushed
1 1/2 cups beef broth
1 cup water
1/2 tsp crushed dried thyme
1/2 tsp crushed dried marjoram
1/2 tsp crushed dried basil
4 potatoes, peeled and quartered
3 carrots, peeled, cut into 2-inch pieces
1 celery rib, coarsely chopped
1/4 pound mushrooms
1. Preheat broiler.
2. Season roast with pepper. Place meat in an oven broiler pan, broiling until brown on all sides.
3. Reduce heat to 325°F.
4. In a heavy oven skillet, combine onions, garlic, beef broth, water, tomato paste, thyme, marjoram, and basil. Add roast and bring to a low simmer. Cover tightly, return to oven, and cook for 1 1/2 hours.
5. Add potatoes, carrots, and celery.
Cook for another hour.
6. Remove from oven; slice meat and arrange on a platter with potatoes and carrots. Take the onions, celery, and juice and heat in a skillet; add mushrooms. Serve over roast.re to 325°F.
4. In a heavy oven-safe skillet, combine onions, garlic, beef broth, water, tomato paste, thyme, marjoram, and basil. Add roast and bring to a low simmer. Cover tightly, return to oven, and cook for 1 1/2 hours.
5. Add potatoes, carrots, and celery; continue cooking for another hour.
6. Remove from oven; slice meat and arrange on a platter with potatoes and carrots. Take the onions, celery, and juice and heat in a skillet; add mushrooms. Serve over roast.
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Beef Shortribs
4 pounds beef short ribs, cut into serving-size pieces
1/3 cup ketchup
3 tablespoons lemon juice
2 tablespoons prepared mustard
1/3 cup bottled chili sauce
1/4 cup molasses
1/4 tsp cayenne pepper
Directions
1. Trim fat from meat. Place meat in a 4-6-quart Dutch oven. Add enough water to cover ribs. Bring to a boil,reduce heat. Simmer, covered, for about 2 hours or until meat is tender. Drain.
2. To make sauce, combine ketchup, chili sauce, molasses, lemon juice, mustard, and cayenne pepper.
Place ribs on the unheated rack of a broiler pan.
Brush with some of the sauce.
Broil 4 to 5 inches from the heat for 10 to 15 minutes or until heated through, turning often and brushing with sauce.
Heat any remaining sauce and pass with ribs.
3. Makes 4 servings
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PORK