CommuniKate Cookbook
For Katies on the Go!
Started by:
Beverly Kumar
Michelle Mendez
Amy Peavey
Jenn Wryk
In Conjunction with Access and Success
2011
White Bean Chicken Chili
If you are looking for a hearty warm meal for a cold wintery day, try this delicious White Bean Chicken Chili! It's a wonderful change from the usual tomato-beef-kidney bean chili I'm used to. If you make this ahead of time, leave out the sour cream until just before you are ready to serve. For an even tastier meal, top each bowl of chili with a handful of grated cheese and a bit of fresh cilantro.
Ingredients:
2 tsp olive oil
1 1/2 lbs boneless, skinless chicken breasts
2 cups chopped onion
1 cup diced celery
2 cloves garlic, pressed
1 Tbsp chili powder
2 tsp ground cumin
2 tsp dried oregano
1/4 cup whole wheat flour
3 cups chicken broth
1 can (14 oz) evaporated milk
2 cans (each 19 oz) white kidney beans, drained and rinsed
Salt and pepper, to taste
1 cup sour cream
Directions:
Cut the chicken into 1 inch cubes.
Heat the olive oil in a large pot over medium heat.
Add the chicken and cook, stirring, until no longer pink.
Add the onions, celery and garlic.
Cook and stir until they begin to soften.
Add the chili powder, cumin, and oregano.
Mix well and cook for another minute.
Add the flour. Stir until chicken is well coated.
Add the broth and evaporated milk. Bring to a boil.
Reduce heat to low. Simmer, uncovered, for 10 minutes.
Add the beans, salt and pepper. Cover.
Simmer for about 15 minutes, stirring occasionally.
Remove from heat. Stir in the sour cream. Serve.
Submitted By: Jami Miller-Communication Studies Major
Corn Cakes
Ingredients:
1 package of corn bread mix
1 egg
1/3 c milk (or as directed by package)
Water to desired consistency
Non-stick cooking spray
Directions:
Mix cornbread batter per package directions.
Add additional water 1 Tbsp at a time until the consistency is like a thin pancake batter.
Heat skillet on medium high until water drops dance across the surface.
LIGHTLY spray surface with cooking spray
Pour or spoon 1/3 c of batter onto the skillet (more or less for desired cake size)
When edges of cake look a bit dry, flip the cake (it should be golden)
Remove from heat when bottom is golden.
Keep warm on an oven-proof plate in a 300 degree oven as you cook the cakes.
Serve with butter, honey, syrup, fresh fruit or preserves. These are pretty, easy, and a crowd pleaser.
Makes enough for about 3 adults.
* This is a favorite for all. The corn cakes are lighter than regular pancakes and sweeter. The strawberries a perfect pairing. The thinner you make these, the crispier they become, so make them a little thinner than regular pancakes. Serve the corn-cakes with a buffet of topping choices: butter; blueberry or any other preserves; honey; maple syrup; whipping cream; fresh fruit such as sliced strawberries. Top with slivered almonds for extra texture and taste.
Submitted by: Jami Miller-Communication Studies Major
Chicken Stew
Ingredients:
1- lb fresh or frozen (thaw in microwave) chicken breast tenders
2 Tbsp butter
1- 32 oz carton of chicken broth
1 cup water or apple cider
2 carrots chopped
2 celery stalks with leaves chopped
2-3 potatoes peeled and cut in bit size chunks
1 cup frozen corn
1-2 tsp McCormick Perfect Pinch Seasoning blend plus salt/pepper
1/2 cup Half & Half
Directions:
Cut up the chicken in bite size pieces.
Sauté in butter in large 2 qt cooking pot and sprinkle with seasoning.
While the chicken is cooking chop the carrots, celery and potato. Add the chopped veggies and frozen corn to the chicken. Stir.
Add the carton of chicken broth and the water or apple cider Stir.
Cover and cook on medium until the veggies are tender yet still firm (about 20 minutes).
Stir in Half & Half and serve with crusty bread.
Serves 4-5.
Submitted by: Virve Van Sloun
Mom's Chili
Ingredients:
1 lb ground beef
1 can red kidney beans
1 can garbanzo beans
1/2 onion chopped (more or less to taste)
2 stalks celery chopped
2 coups V8 Juice
1-2 cups water
Chili seasoning
Directions:
Brown the ground beef in large 2 qt cooking pot. Stir and add spices.
While meat is cooking chop onion and celery.
Add canned beans and chopped veggies to meat.
Add V8 and water as needed (more or less for desired thickness of chili).
Cook for 15-20 minutes. Serve with crackers or corn bread.
Serves 4-5
Submitted by: Virve Van Sloun
Bean and Cheese Burritos
Ingredients:
Flour Tortillas (small fajita size)
Grated cheddar cheese
Re-fried beans
Salsa
Directions:
Spread tortilla with a layer of re-fried beans (1-2 Tbsp).
Sprinkle on shredded cheese.
Cook in microwave for 30 seconds to melt cheese.
Add salsa to taste. Roll and serve.
Serves 4-5
Submitted by: Virve Van Sloun
15 Minute Black Bean Salad
Ingredients:
½ cup minced onion
2 medium cloves garlic, pressed
2 cup black beans or 1 15 oz can (without BPA), drained and rinsed
1 cup frozen corn, thawed
8 cherry tomatoes, quartered
½ cup diced red bell pepper
2 Tbsp pumpkin seeds, coarsely chopped
1/4 cup chopped fresh cilantro
2 Tbsp extra virgin olive oil
3 Tbsp fresh lemon juice
Salt and Pepper to taste
Directions:
Mince onions and press garlic and let sit for at least 5 minutes to bring out their health-promoting benefits.
Mix all ingredients together and serve. This salad will keep for a couple of days and gets more flavorful if you let it marinate in the refrigerator for awhile.
Serves 4
Submitted by: Beverly Kumar-Communications Studies Major
15 Minute Halibut with Avocado Salsa
Ingredients:
6 medium cloves garlic, pressed
¼ cup minced scallion
1-2 tsp finely minced jalapeno pepper
3 Tbsp chopped fresh cilantro
8 cherry tomatoes, quartered
1 medium ripe but firm avocado, diced into ¼-inch cubes
1/4 cup + 1 Tbsp fresh lemon juice
4- 6 oz halibut steaks or fillets
Salt and pepper to taste
Directions:
Press garlic and let sit for 5 minutes to bring out its health-promoting properties.
Mix together garlic, scallions, jalapeno pepper, cilantro, tomatoes, avocado, 1/4 cup lemon juice, and salt and pepper to taste. Set aside.
Heat 2 inches of water in the bottom of a steamer and let it come to a boil.
Rub halibut with 1TBS lemon juice and season with a little salt and black pepper. Place in steamer and steam 10 minutes for every inch of thickness. (e.g., 5 minutes if it is 1/2-inch thick)
Place fish on plate, and top with salsa.
Serves 4
Serving Suggestion: Serve with Mexican Corn on the Cob and Green Salad
**Healthy Cooking Tips: Halibut can dry out easily, so it is important not to overcook it. Because stove temperatures vary, keep a close eye on your halibut and check for doneness starting about 1 minute after you turn it. Insert the tip of a knife into the thickest part of the fish. It should flake easily but still be moist. Cook it a little less than done, and remove it from the heat. Unlike the other salsas, this one is served with a chunky texture. Chop everything fine except the tomatoes and avocado. If the avocado is very ripe it will make the salsa mushy. Choose an avocado that is ripe, yet still slightly firm. This will yield a more attractive salsa.
Submitted by: Beverly Kumar-Communications Studies Major
15 Minute Broiled Chicken Salad
Ingredients:
4 boneless chicken breasts
½ lb mixed salad greens
¼ cup sliced fresh basil leaves*
2 Tbsp fresh oregano leaves*
2 oz gorgonzola cheese
2 Tbsp fresh lemon juice
Salt and cracked black pepper to taste
Dressing:
2 Tbsp fresh lemon juice
1 Tbsp extra virgin olive oil
Salt and cracked black pepper to taste
*Since the herbs are being used in a salad, there is no conversion for dry herbs. If you don't have these fresh herbs on hand, you can just enjoy the salad without them
Directions:
Preheat broiler on high with rack in the middle of the oven, about 7 inches from the heat source. Place shallow metal ovenproof pan under the heat to get very hot for about 10 minutes.
While pan is getting hot, rinse and spin dry salad greens along with basil and oregano leaves. For oregano, simply run your fingers down the stem to remove leaves and place whole in salad.
When pan is hot, reduce heat to low, season chicken breasts with a little salt and pepper and place on hot pan skin side up. Return to broiler and cook for about 15 minutes, or until done, depending on the thickness of the breasts. The breasts cook fast because they are cooking on both sides at the same time. This is our Quick Broil cooking method. When chicken is just about done, remove skin and top breasts with a little gorgonzola cheese and return to broiler to melt. (If you're not sure if chicken is done, make a little slice with a small sharp knife to check. It should be only slightly pink.)
Toss greens with lemon juice, olive oil, salt, and pepper. Distribute greens onto 4 plates. Place chicken breasts on top of greens. Serve.
Serves 4
Submitted by: Beverly Kumar-Communications Studies Major
Herbed Rice & Spicy Black Bean Salad
This is my 5 year olds favorite salad!
Ingredients:
1 Tbsp chopped fresh basil
1 Tbsp chopped fresh thyme
1 Tbsp chopped fresh parsley
1 Tbsp chopped fresh cilantro
1/2 tsp salt
1/2 tsp ground black pepper
1/2 tsp cayenne pepper
1/4 tsp garlic powder
2 cups cold, cooked white rice
1 (14 ounce) can black beans, rinsed and drained
2 celery stalks, finely chopped
1 (4 ounce) can chopped black olives
3 green onions, chopped
1/4 cup red wine vinegar
1/4 cup extra-virgin olive oil
Directions:
Make a seasoning by mixing together the basil, thyme, parsley, cilantro, salt, pepper, cayenne pepper, and garlic powder in a bowl.
Gently mix together the rice, black beans, celery, olives, and green onions in a large bowl. Season the rice mixture with 1 teaspoon of the seasoning.
Make a dressing by whisking the vinegar and olive oil with the seasoning; allow resting for 10 minutes. Pour the dressing over the rice mixture; stir to combine.
Submitted by: Beverly Kumar: Communications Studies Major
Greek Garbanzo Bean Salad
Ingredients:
2 (15 ounce) cans garbanzo beans, drained
2 cucumbers, halved lengthwise and sliced
12 cherry tomatoes, halved
1/2 red onion, chopped
2 cloves garlic, minced
1 (15 ounce) can black olives, drained and chopped
1 ounce crumbled feta cheese
1/2 cup Italian-style salad dressing
1/2 lemon, juiced
1/2 tsp garlic salt
1/2 tsp ground black pepper
Directions:
Combine the beans, cucumbers, tomatoes, red onion, garlic, olives, cheese, salad dressing, lemon juice, garlic salt and pepper. Toss together and refrigerate 2 hours before serving. Serve chilled.
Submitted by: Beverly Kumar-Communications Studies Major
Beef and Salsa Burritos
Ingredients:
1 lb ground beef
1 Tbsp chili powder
1/4 tsp salt
1/2 tsp cumin
1/4 tsp pepper (I use way less)
1- 10 oz pkg frozen chopped spinach, defrosted and drained
1 cup mild picante sauce (recipe calls for chunky salsa)
1 cup shredded cheese of your choice (I use Mexican blend)
6-8 whole grain tortillas (warmed)
Directions:
Brown ground beef, drain and add chili powder, salt, cumin, and pepper. Stir in spinach and picante sauce, remove from heat and stir in cheese
Spoon about 1/2 cup beef mixture down center of each tortilla, leaving 1/2 inch border at bottom. Fold bottom edge up over filling. Fold sides to center, overlapping edges.
We also serve this over tortillas chips for a change in pace for nachos.
Submitted by: Vera DeLay - WEC MAOT student
Three Bean Vegetarian Chili
Ingredients:
2 Tbsp. olive oil
2 tsp. garlic
3/4 cup red onion
2 tsp. salt
3/4 cup red bell pepper
3/4 cup green bell pepper
1-1/2 cups carrots
1-1/2 cups corn
6 cups water
3 large knorr vegetable bouillon cubes
6 oz. Contadina tomato paste
28 oz. muir glen fire roasted tomatoes
25 oz. black beans
13 oz. kidney beans
13 oz. garbanzo beans
3 Tbsp. chili powder
1 pinch pepper
Directions:
Sautee garlic and onions with olive oil in a large sauté pan.
Add carrots and peppers and continue to sauté.
Season sautéed veggies with chili powder, salt and pepper.
Prepare bouillon with water in a large soup pot.
Add sautéed vegetables, tomatoes, tomato paste and beans and corn to soup pot.
Simmer on low for about an hour.
Add tobasco to taste if desired.
Submitted by: Melanie Ueland-Post-Snr. Bacc Snr. Nursing Major
Chicken-Vegetable Soup
Ingredients:
4 baked chicken breasts, diced
1 1/2 cups cabbage, chopped
1 large carrot, chopped
1 small zucchini
1 medium red onion, chopped
2 large celery stalks with leaves, chopped
1 15 oz can of crushed or diced tomatoes
2 cans of fat free chicken broth (low sodium)
1 1/2 tsp of sea salt
1/4 tsp of pepper
Directions:
Place all ingredients, except chicken, in large pan and simmer for one hour or until veggies are tender (I baked the chicken in oven about midpoint). Makes 4 to 6 servings
Submitted by: Necole Williams, Accounting Major, WEC, Senior, Mother of a four year old daughter, Neah Marie
Eggplant Parmesan
Ingredients:
1 Large Eggplant, peeled
4 egg whites
Fat-free parmesan cheese
Garlic Powder, to taste
Parsley, to taste
Red pepper flakes, (if your bold!)
1 cup of low carb marinara sauce
Directions:
Pre-heat oven to 400 degrees. Cut into 1/4 inch round slices.
In a shallow dish, beat egg whites and 4 tablespoons of water until foamy.
Dip eggplant slices into egg whites , than into parmesan cheese, pressing cheese into eggplant.
Place eggplant on prepared baking sheet that has been sprayed with vegetable spray and sprinkle with seasonings.
Spray vegetable cooking spray over eggplant slices.
Bake 30 Mins, turning eggplant over after 15-20 mins until golden brown and cooked through.
Cover with marinara sauce.
Bank for another 15-20 mins, or until eggplant is piping hot and sauce is bubbly.
Pair with a side salad or over whole wheat pasta
Submitted by: Necole Williams, Accounting Major, WEC, Senior, Mother of a four year old daughter, Neah Marie
Crispy Kale Recipe
Ingredients:
4 giant handfuls of kale, torn into bite-sized pieces and tough stems removed (about 1/3 pound)
1-2 tablespoons olive oil
sea salt or kosher salt
Directions:
Preheat oven to 350F. Line a baking sheet with parchment paper.
Place the kale leaves into a salad spinner and spin all of the water out of the kale. Dump the water and repeat one or two times more just to make sure that the kale is extra dizzy and dry. Use a towel to blot any extra water on the leaves. Place the kale on the baking sheet.
Drizzle olive oil over the kale leaves and use your hands to toss and coat the leaves.
Bake in the oven for 12-20 minutes until leaves are crisp. Take a peek at the 12 minute mark – the timing all depends on how much olive oil you use. Just use a spatula or tongs to touch the leaves, if they are paper-thin crackly, the kale is done. If the leaves are still a bit soft, leave them in for another 2 minutes. Do not let the leaves turn brown (they’ll be burnt and bitter)
Remove from oven, sprinkle with salt and serve.
**(I recommend to eat this recipe the same day as its made...It doesn’t keep its crispiness over night. Great replacement for chips!) It is better than it looks and sounds!
The biggest secret to getting the kale super-crisp is to dry them in a salad spinner. If there is moisture on the leaves, the kale will steam, not crisp. Also, do not salt the kale until after they have come out of the oven. If you salt beforehand, the salt will just cause the kale to release moisture…thus steaming instead of crisping. I’ve also found that the convection setting on my oven works really well too – I set the convection on 325F and bake for about 10-15 minutes. Have fun with this recipe, I sometimes mix the salt with Cajun or Creole seasoning.
Submitted by: Necole Williams, Accounting Major, WEC, Senior, Mother of a four year old daughter, Neah Marie
Banana Bread Recipe
Ingredients:
1 cup granulated sugar
½ cup butter – softened
1 ¼ cup flour
1 tsp. baking soda
2 eggs
3 medium ripe bananas – beaten
½ tsp. salt
1 tsp. vanilla
Directions:
Beat the sugar and butter together until thick and creamy.
Add the rest of the ingredients and pour into a greased 9x5 inch pan. Bake at 375 degrees for at least 45 minutes.
Checking to make sure it is cooked through with a skewer.
**To double recipe use two 9x5 pans and bake an additional 20 minutes before checking for doneness.
Or divide batter between two small half size greased loaf pans.
Bake 35 minutes and check for doneness.
Submitted By: Jenn Wryk
FRENCH SILK PIE - 4 Servings
Ingredients:
1/2 cup butter, softened
2/3 cup Splenda
2 oz unsweetened baking chocolate (8 grams of carbs)
1 tsp vanilla (3 g)
1/2 cup refrigerated or frozen egg product, thawed
Directions:
Cream butter and Splenda together.
Melt chocolate and blend into butter mixture when cooled.
Stir in vanilla. Add egg product. Beat well with mixer until smooth.
Chill 1-2 hours minimum.
Top with whipped cream (3.3 grams per cup), if desired.
Carb Count:
Recipe Total 11 grams of carbs,
Carbohydrates Per Serving 2.9 grams of carbs
Submitted by: Jenn Wryk
GREEK CHICKEN - 4 Servings *Low Fat*
Ingredients:
1 pound boneless chicken
1/2 cup crumbled feta cheese (3 grams of carbs)
1/2 tsp dried oregano (0.5 grams of carbs)
1 Tbsp lemon juice (1.3 grams of carbs)
1 Tbsp oil
Salt and pepper to taste
1 cup chicken broth
1/2 cup tomato diced (5.8 grams of carbs)
1 cup fresh spinach (2.4 grams of carbs)
Directions:
Flatten chicken. Combine feta, lemon juice and oregano.
Spread over chicken.
Fold chicken to enclose filling; secure with a toothpick.
Heat oil in a skillet until hot. Add chicken and cook until golden brown. Mix chicken broth, tomato and spinach.
Add to skillet, heat to boiling.
Reduce heat to low; cover and simmer 8-10 minutes. Serve.
Carb Count:
Recipe Total 13 grams of carbs,
Carbohydrates Per Serving: 3.2 grams of carbs
Submitted by: Jenn Wryk
GOAT CHEESE WITH SPINACH AND SUNDRIED TOMATOES –
4 Servings
Ingredients:
1 cup romaine lettuce (1.9 grams of carbs)
1/2 cup spinach (1.2 grams of carbs)
1 radish, diced (0.2 grams of carbs)
4 Tbsp sundried tomatoes (1.5 grams of carbs)
3 Tbsp olive oil
1 Tbsp balsamic vinegar (0.9 grams of carbs)
1/4 pound goat cheese (0.6 grams of carbs)
Directions:
Slice goat cheese, brush with oil and broil until golden.
Serve on top of salad with diced radish and sundried tomatoes.
Drizzle with oil and vinegar.
Carb Count:
Recipe Total 5.3 grams of carbs,
Carbohydrates Per Serving 1.2 grams of carbs
Submitted by: Jenn Wryk
EGGS BENEDICT - 4 Servings
Ingredients:
4 eggs
Canadian Bacon
Sauce
1/2 cup butter
3 beaten egg yolks
1 Tbsp water
1 Tbsp lemon juice
Directions:
Lightly grease skillet. Fill skillet half way with water.
Bring water to boiling. Reduce heat and simmer.
Break eggs into cup and carefully slide one at a time into water.
Allow space for each egg. Simmer for 5 minutes.
Meanwhile, heat Canadian Bacon in skillet.
Remove poached egg and serve with Canadian Bacon and Hollandaise Sauce.
For sauce, combine butter, egg yolks, water and lemon juice.
Heat in a double boiler, stirring constantly.
Carb Count:
Recipe Total 4.6 grams of carbs,
Carbohydrates Per Serving 1.15 grams of carbs
Submitted by: Jenn Wryk
No-Bake Lemon Cheesecake
Ingredients:
1/4 cup boiling water
1 small box (3 oz) lemon sugar free gelatin
16 oz (2 8-oz packages) Philly Cream Cheese
1/2 cup granular Splenda
1/2 cup sour cream
1/4 cup heavy cream
Additional 1 cup heavy cream
Additional 1/4 cup Splenda
Directions:
In small bowl, mix lemon sugar free gelatin with boiling water until fully dissolved. Set aside.
In a separate large bowl, blend cream cheese with next three ingredients.
Beat until very smooth.
Add gelatin mixture and beat again to thoroughly mix and smooth.
Pour into Pyrex or Corning PAM sprayed pie plate.
Refrigerate 2-3 hours.
Whip additional 1 cup of heavy cream with sweetener and billow over the top of your cheesecake. If you like, sprinkle a bit of chopped walnuts or slivered almonds.
Total carbs in cheesecake: 25
Serves 10 – Carbs per serving: 2.5
Submitted by: Jenn Wryk
Ingredients:
12 oz cream cheese, softened
3 packets Splenda
1 tsp. vanilla extract
1 Cup heavy cream
1/2 Cup fresh strawberries, quartered. (optional)
Directions:
Combine cream cheese, sugar substitute, and vanilla extract in a bowl and mix well.
Beat the heavy cream in a separate bowl until it forms soft peaks.
Fold the whipped cream into the cream cheese mixture.
Transfer the mixture to a large glass bowl and chill, covered with plastic wrap, for at least 25 minutes.
Top with berries if you like.
Serve immediately or store, covered with plastic wrap, in the refrigerator for up to 2 days.
Serves 8.
2.6 carbs per serving (7 carbs if using berries.)
Submitted By: Jenn Wryk
Ingredients:
3/4 cup Splenda
10 eggs
1 pint heavy cream
1 pint water
1 tsp almond extract
1 tsp nutmeg
Directions:
Preheat oven to 350°F.
Beat eggs. Add all ingredients except nutmeg. Blend well.
Pour mixture into 6-8 ramekin dishes (depending on their size.)
Sprinkle with nutmeg on top.
Place ramekin inside a larger baking dish of cold water.
The water should be at least 1/2 way up ramekin — this is what keeps the texture creamy.
Bake for 30 minutes.
Let sit for 5 minutes before serving or refrigerate.
Serve cold or reheat serving in microwave on medium power 1-2 minutes.
Makes 8 servings.
3.8 net grams of carbohydrate per serving.
Submitted By: Jenn Wryk
Ingredients:
2/3 cup Splenda
4 Tbsp unsweetened cocoa
1 pint heavy cream
1/2 Tbsp. vanilla extract
Directions:
Add all ingredients into a deep mixing bowl.
Mix with electric mixer until stiff. Spoon into 4 ramekins.
Serve immediately or refrigerate.
Top with artificially sweetened whipped cream if you like.
Makes 4 servings.
8.1 net grams of carbohydrate per serving.
Submitted By: Jenn Wryk
4 cups chicken stock, home made or store bought
3/4 cup diced onion
3/4 cup diced celery
1 Tbsp minced garlic
2 ounces dried egg noodles, cooked to al dente
1/2 tsp finely chopped fresh tarragon leaves
2 tsp finely chopped fresh parsley leaves
Bring stock to boil for 2 minutes in a large, non-reactive stockpot with lid on, over high heat.
Add onion, celery, and garlic. Lower heat and simmer for 2 minutes.
Add noodles and cook 5 more minutes.
Remove from heat and add herbs and salt and pepper, to taste.
Submitted By: Jenn Wryk
* Doubled batches can be bagged/bottled and frozen for a quick meal!
Ingredients:
3 Tbsp good olive oil
1 1/2 cups chopped red onions (2 onions)
2 carrots, unpeeled and chopped
1 tablespoon minced garlic (3 cloves)
4 pounds vine-ripened tomatoes, coarsely chopped (5 large)
1 1/2 tsp sugar
1 Tbsp tomato paste
1/4 cup packed chopped fresh basil leaves, plus julienned basil leaves, for garnish
3 cups chicken stock, preferably homemade
1 Tbsp kosher salt
2 tsp freshly ground black pepper
3/4 cup heavy cream
Croutons, for garnish
Heat the olive oil in a large, heavy-bottomed pot over medium-low heat. Add the onions and carrots and sauté for about 10 minutes, until very tender. Add the garlic and cook for 1 minute.
Add the tomatoes, sugar, tomato paste, basil, chicken stock, salt, and pepper and stir well.
Bring the soup to a boil, lower the heat, and simmer, uncovered, for 30 to 40 minutes, until the tomatoes are very tender.
Add the cream to the soup and process it through a food mill into a bowl, discarding only the dry pulp that's left.
Reheat the soup over low heat just until hot and serve with julienned basil leaves and/or croutons.
Submitted By: Jenn Wryk
1 whole chicken, 3 1/2 to 4 pounds
Kosher salt
Cracked white pepper
1/2 cup diced onion
1/4 cup diced carrot
1/4 cup diced celery
3 cloves garlic, peeled and smashed
3 sprigs fresh thyme
1 lemon, juiced
4 tsp cornstarch
Rinse the chicken both inside and out under cool running water. Pat dry. Season the chicken liberally both inside and out with salt and pepper. Place in a slow cooker.
Scatter the onions, carrots, celery, garlic, thyme, and lemon juice over top of the chicken.
Cover the slow cooker and set the temperature to high.
Cook for 6 hours, undisturbed.
Remove the chicken from the slow cooker, and pour the accumulated juices into a 2-cup heatproof container.
Skim the fat from the top and transfer the liquid to a small saucepan. Dissolve the cornstarch in a small bowl with 2 teaspoons of water and whisk to form slurry.
Whisk the slurry into the juices and bring to a boil over high heat.
Cook until thickened, season with salt and pepper, and continue to cook an additional 4 to 5 minutes.
Cut the chicken into pieces and serve, with the thickened pan juices ladled over the top.
Submitted By: Jenn Wryk
1 small onion, peeled and chopped
14 Tbsp butter, divided (1 stick plus 3/4 stick)
1 1/2 pounds leftover pot roast, cubed
Salt and black pepper
8 to 10 medium red new potatoes
2 cups milk
1/2 cup sour cream
2 cups instant biscuit mix
1 1/2 cups niblet corn or mixed vegetables, prepared according to package directions
Preheat oven to 350 degrees F.
Pot Roast Layer:
In a large skillet over medium-high heat, sauté onion in 2 Tbsp butter. Add pot roast and cook until browned. Season with salt and pepper, to taste. Set aside.
Potato Layer:
Peel and slice potatoes 1/4-inch thick. Place in a saucepan, cover with old water, and bring to a boil. Cook for approximately 15 minutes or until fork tender. Drain potatoes and transfer to a mixing bowl.
Whip potatoes with an electric mixer, mixing until moderately smooth. Don't over beat them; a few lumps are nice.
Add 1/2 cup heated milk, 1 stick butter, and sour cream.
Season with salt and pepper, to taste. Whip again until mixed.
Adjust thickness by adding more milk, if desired.
Biscuit Layer:
Combine biscuit mix and 1 1/2 cups of milk. The mix should be thinner than that of normal biscuit mix but not runny.
Spray a 9 by 9 by 2-inch pan (or any similar casserole dish) with cooking spray. Layer mashed potatoes halfway up the sides of the dish.
Next, spread a layer of corn or mixed vegetables on top of the potatoes. Then add the layer of pot roast and onions with gravy.
Pour the biscuit mix over the meat.
Melt 4 tablespoons of butter and drizzle over top.
Bake for approximately 35 to 45 minutes or until top is golden brown. Let stand for a few minutes before serving.
Submitted By: Jenn Wryk
1 pound boneless, skinless chicken breasts, lightly pounded (3 to 4 ounces meat per person)
Kosher salt
Freshly ground black pepper
8 cloves garlic, smashed
1 cup wild rice blend
1/4 cup fresh squeezed lemon juice
2 1/4 cups water
10 fresh parsley sprigs
Season the chicken breasts generously with salt and pepper.
Place the chicken breasts in the bottom of a slow cooker.
Add the garlic and rice. Add the lemon juice to the water and stir.
Pour this mixture over the rice and chicken. Stir once to coat.
Place the lid on the slow cooker and set on low for 8 hours.
To plate, place a serving of the rice on each plate and top with 1 chicken breast. Garnish with fresh parsley sprigs
Submitted By: Jenn Wryk
2 cups sliced onions
2 apples, peeled, cored and sliced
2 pounds cut up chicken pieces (with bone), with or without skin
1/2 tsp salt
1/4 tsp ground black pepper
2 Tbsp chopped fresh rosemary leaves
1 cup reduced-sodium chicken broth
1/2 cup cream of celery soup
2 cups cooked rice (white or brown)
Arrange onion and apple slices in bottom of slow cooker.
Place chicken pieces on top and season all over with salt and black pepper. Sprinkle rosemary over chicken.
In a medium bowl, whisk together chicken broth and soup.
Pour mixture over chicken.
Cover and cook on LOW for 6 to 8 hours or on HIGH for 3 to 4 hours.
Serve chicken, sauce, apples, and onions over rice.
Submitted By: Jenn Wryk
3 cups cubed peeled potatoes (Idaho or Yukon gold)
1 cup chopped onion
3 pound pork roast, trimmed
4 cloves garlic, minced
1 cup water
1/2 cup ketchup
3 Tbsp red wine vinegar
2 Tbsp light brown sugar
2 Tbsp reduced-sodium soy sauce
1 Tbsp Dijon mustard
1/2 tsp ground black pepper
Salt
Arrange potatoes and onion in bottom of slow cooker.
Place pork on top of potatoes and onion.
Spread garlic all over pork.
In a medium bowl, whisk together water, ketchup, vinegar, sugar, soy sauce, mustard, black pepper and salt.
Pour mixture over pork.
Cover and cook on LOW for 6 to 8 hours or on HIGH for 3 to 4 hours.
Slice pork crosswise into thin slices and serve 12 ounces for this meal. Serve with all of potatoes, onions, and sauce.
Submitted By: Jenn Wryk
6 Tbsp olive oil
1 medium yellow onion, quartered and very thinly sliced (about 3 cups)
Salt and freshly ground black pepper
1/2 cup finely chopped fresh chives
1/4 cup finely chopped fresh Italian parsley leaves
1/4 cup finely chopped fresh tarragon leaves
1 (1-pound) box thin spaghetti
2 lightly packed tsp lemon zest (from 1 medium lemon)
Heat 2 tablespoons oil in a large frying over medium-high heat.
When it shimmers, add onion, season well with salt and freshly ground black pepper, and cook, stirring occasionally, until soft and translucent, about 5 to 6 minutes.
Remove from heat, stir in half of herbs, and set aside.
Return pan to stove and add in onion mixture, remaining 1/4 cup oil, remaining herbs, reserved pasta water, and zest, and season well with salt and pepper. Stir until evenly combined.
Add pasta and toss until pasta is well coated.
Taste and adjust seasoning, as necessary.
Submitted By: Jenn Wryk
1/2 cup margarine
1 1/4 cups white sugar
1 tsp salt
2 eggs
2 cups all-purpose flour
2 tsp baking powder
1/2 cup soy milk
1 Tbsp vanilla extract
1 Tbsp lime juice
2 cups fresh blueberries
1 Tbsp white sugar for decoration
Preheat the oven to 375 degrees F (190 degrees C).
Line muffin pans with paper liners, and spray the tops with cooking spray.
In a large bowl, mix together the margarine, 1 1/4 cups of sugar, and salt until smooth.
Beat in the eggs one at a time until well blended.
In a separate bowl, stir together the flour and baking powder.
Spoon some of this mixture onto the blueberries, and toss to coat. This will keep them from sinking to the bottom.
Stir the remaining flour mixture into the bowl with the eggs, alternating with the soy milk.
Gently fold in the blueberries.
Spoon the batter into the muffin cups, filling to the top.
Sprinkle a little sugar over the tops of the muffins.
Bake for 25 minutes in the preheated oven, or until muffin tops are golden brown, and the tops spring back when pressed lightly.
Cool for at least 10 minutes before removing from pan.
Submitted By: Jenn Wryk
Tomato Feta Pasta Salad
Ingredients:
1/2 pound fusilli (spirals) pasta
Kosher salt
Good olive oil
1 pound ripe tomatoes, medium-diced
3/4 cup good black olives, such as kalamata, pitted and diced
1 pound good feta cheese, medium-diced
1 cup chopped pepperoni slices
1 pound fresh mozzarella balls, medium diced
12 sun-dried tomatoes in oil, drained and chopped
For the dressing:
6 sun-dried tomatoes in oil
2 Tbsp red wine or balsamic vinegar
6 Tbsp good olive oil
1/4 cup good black olives, such as kalamata, pitted and diced
1 garlic clove, diced
1 tsp capers, drained
1 tsp kosher salt
3/4 tsp freshly ground black pepper
1 cup freshly grated Parmesan
1 cup packed flat-leaf parsley, chopped
Directions:
Cook the pasta in a large pot of boiling salted water with a splash of oil to keep it from sticking together.
Boil for 12 minutes, or according to the directions on the package.
Drain well and allow cooling.
Place the pasta in a bowl and add the tomatoes, olives, feta, pepperoni, mozzarella and chopped sun-dried tomatoes.
For the dressing, combine the sun-dried tomatoes, vinegar, olive oil, olives, garlic, capers, salt and pepper in a food processor until almost smooth.
Pour the dressing over the pasta, sprinkle with the Parmesan and parsley, and toss well.
Submitted By: Jenn Wryk
Makes 5 dozen cookies
2 1/2 cups all-purpose flour
1/2 tsp baking soda
1/2 tsp ground ginger
1/4 tsp salt
1/4 cup unsalted butter, softened
1 1/4 cups sugar
2 large eggs
2 Tbsp dark corn syrup or molasses
3 Tbsp grated peeled fresh ginger
1 tsp ground cinnamon
Heat oven to 350° F.
In a medium bowl, combine the flour, baking soda, ground ginger, and salt; set aside.
In the bowl of an electric mixer, cream the butter and 1 cup of the sugar on medium speed until smooth.
Add the eggs, corn syrup, and grated ginger and mix until well combined.
Blend in the flour mixture, cover, and refrigerate until slightly stiff (the dough will be easier to handle).
In a small bowl, combine the cinnamon and the remaining sugar. Form the dough into 1/2-inch balls and roll each in the cinnamon sugar.
Place 2 inches apart on greased cookie sheets and bake 10 to 12 minutes or until lightly browned.
Cool on a wire rack.
Submitted By: Jenn Wryk
Serves 6-8
6 Golden Delicious apples or McIntosh (about 3 pounds), peeled, cored, halved, and cut into 1/4-inch slices
1/4 cup honey
1/2 cup chopped pecans
Zest and juice of 1 lime
3/4 cup all-purpose flour
1/2 cup light brown sugar, packed
3 Tbsp unsalted butter, chilled and cut into small pieces
Ice cream (optional)
Heat oven to 350° F.
In a shallow baking dish, combine the apples, honey, pecans, lime zest, and juice. Toss and set aside.
In a bowl, combine the flour, sugar, and butter.
Using your fingertips, work the butter into the flour mixture until crumbly and sprinkle over the apples.
Bake until the apples are tender and the topping is golden brown, about 45 minutes.
Remove from oven and let sit, covered, for 10 minutes.
Serve warm, with ice cream if desired.
Submitted By: Jenn Wryk
1 cup butter, cubed
8 ounces semisweet chocolate, chopped
1 1/4 cups white sugar
1 cup unsweetened cocoa powder
6 eggs
1 1/2 cups white sugar
1/4 cup water
1 1/2 tsp fresh lemon juice
1 cup heavy cream
2 Tbsp unsalted butter
Preheat the oven to 350 degrees F (175 degrees C). Butter the bottom of a 10 inch spring form pan, and line with parchment paper.
Melt the butter in a large saucepan over low heat.
Stir in chocolate, and continue to stir until almost melted.
Remove from heat, and stir until melted and smooth.
In a large bowl, stir together 1 1/4 cups sugar and the cocoa powder.
Whisk in the eggs until well blended, then whisk in the chocolate and butter.
Pour the batter into the prepared pan.
Bake for about 45 minutes in the preheated oven.
The cake is ready when the edges have nicely puffed and the surface is firm except for a small spot in the center that will jiggle when the pan is gently shaken. Cool cake in the pan on a wire rack.
Run a knife around the sides of the pan to loosen the cake, then remove the sides of the pan, and invert onto a serving plate.
Remove the parchment paper.
In a heavy saucepan, stir together 1 1/2 cups of sugar, water, and lemon juice. Bring to a boil over medium heat, and cook without stirring until the syrup is a deep amber color.
(For an accurate color check, dip a metal spoon into the syrup and lift it out of the pan to check the color.)
Once the syrup is amber, remove from the heat.
Gradually stir in the cream. The mixture will bubble vigorously.
If lumps form, stir gently over low heat to dissolve them.
Stir in 2 tablespoons of butter.
Cut the cake into wedges while warm, and serve with caramel sauce spooned over it. You can also chill the cake and sauce, and then warm again before serving.
Submitted By: Jenn Wryk
Makes 12 biscuits
Also known as baking soda biscuits, these buttery morsels are delicious on their own or can be used to make the perfect strawberry shortcakes.
Ingredients:
1 cup tapioca flour
1/2 cup sweet white rice flour
1/2 cup white rice flour
1/2 cup potato starch
1/2 cup cornstarch
1 1/2 tsp xanthan gum
4 tsp baking powder
1 1/2 tsp baking soda
1 tsp sugar
1 tsp salt
5 Tbsp vegetable shortening
4 Tbsp cold unsalted butter, cut into bits
1 1/2 cups buttermilk
Directions:
Preheat the oven to 425°F. Butter a baking sheet.
In a medium bowl, combine the tapioca flour, sweet rice flour, white rice flour, potato starch, cornstarch, xanthan gum, baking powder, baking soda, sugar, and salt.
Stir with a whisk to blend.
Using your fingers, a pastry blender, or two dinner knives, rub or cut the shortening and butter into the dry ingredients until the mixture is coarse and crumbly.
Add the buttermilk and stir just until the dry ingredients are moistened.
Drop 1/4-cup mounds of dough 2 inches apart on the prepared pan.
Bake for 10 to 12 minutes, or until golden brown.
Remove from the oven and let cool slightly. Serve warm.
Submitted By: Jenn Wryk
Basic Balsamic Vinaigrette
One small clove of garlic
2 Tbsp of balsamic vinegar
5 Tbsp of extra-virgin olive oil
Freshly ground black pepper
Directions:
Whisk all ingredients together. Serve room temperature.
Makes 1 serving.
Submitted By: Jenn Wryk
Greek Vinaigrette
2 Tbsp of lime or lemon juice
5 Tbsp of extra-virgin olive oil
Freshly ground black pepper and a
Generous portion of chopped fresh herbs
(Things like mint, parsley and basil work particularly nicely),
Directions:
Whisk all ingredients together. Serve room temperature.
Makes 1 serving.
**Wonderful on a mixed salad with avocados, cucumbers, radishes and maybe some feta cheese.
Submitted By: Jenn Wryk
Curry Vinaigrette
2 Tbsp white wine vinegar
4 Tbsp olive oil (it doesn’t have to be extra virgin)
1 chopped clove of garlic
Pinch of paprika
Hefty pinch of mild curry powder
Dash of sugar
Salt and ground black pepper to taste
Directions:
Whisk all ingredients together. Serve room temperature.
Makes 1 serving.
**Cut an avocado in half, remove the pit, pour the dressing into the cavity and eat the avocado straight out of its skin—sometimes messy, but always delicious.
Submitted By: Jenn Wryk
Asian Vinaigrette
2 Tbsp rice wine vinegar
1/2 Tbsp soy sauce
1/2 Tbsp sesame oil
1 1/2 Tbsp vegetable oil
1 chopped clove of garlic, about 1/2 Tbsp
1/2 Tbsp fresh grated ginger or ground ginger,
Pinch of sugar
Black pepper to taste
Directions:
Whisk all ingredients together. Serve room temperature.
Makes 1 serving.
**This makes a great dressing for a leafy green salad with baby spinach and coriander (cilantro), or it can be used on an Asian-style slaw with chopped Chinese cabbage and grated carrot.
Submitted By: Jenn Wryk
Honey Mustard Dressing
1/2 cup cider vinegar
1/2 cup raw honey
1/2 cup Dijon-style mustard
3 cloves garlic, finely diced
1 cup sunflower seed oil
3 Tbsp fresh parsley, minced
1-1/2 Tbsp fresh dill weed, minced
1 Tbsp fresh cilantro, finely chopped
Salt and pepper to taste
Directions:
Whisk all ingredients together. Serve room temperature.
Submitted By: Jenn Wryk
4 Tbsp plus 1/2 cup extra-virgin olive oil
1 cup buttermilk
1 1/2 pounds chicken tenders (about 18)
3 large garlic cloves, minced
1/2 tsp salt
3 Tbsp balsamic vinegar
Freshly ground black pepper
1 1/4 cups freshly grated Parmesan
3/4 cup Italian-style seasoned bread crumbs
Preheat the oven to 500 degrees F.
Brush 1 tablespoon of oil over each of 2 heavy large lined baking sheets.
Place the buttermilk in a large bowl.
Add the chicken tenders and stir to coat. Let stand at least 15 minutes and up to 30 minutes.
Meanwhile, mash the garlic with the salt in a medium bowl.
Whisk in the vinegar and then the remaining 1/2 cup of oil.
Season the vinaigrette, to taste, with pepper.
Transfer the vinaigrette to a small serving bowl.
Stir the Parmesan and bread crumbs in a pie dish.
Remove the chicken tenders from the buttermilk and dredge them in the bread crumb mixture to coat completely, pressing to adhere.
Arrange the coated chicken tenders on the prepared baking sheets, spacing evenly.
Drizzle the remaining 2 Tbsp of oil over the chicken tenders and bake until they are cooked through and golden brown, about 12 minutes.
Transfer the chicken tenders to a platter and serve the vinaigrette alongside for dipping.
*Kids love these!! Especially with different dipping sauces!!
Submitted By: Jenn Wryk
1 Tbsp ground nutmeg
1 Tbsp ground allspice
1 Tbsp cinnamon stick
1 red onion, chopped
3 green onions, chopped
1/4 cup extra-virgin olive oil
1 cup freshly squeezed orange juice
1/4 cup soy sauce
1/4 cup fresh thyme sprigs
1 lime, juiced
3 garlic cloves
1 (2-inch) piece fresh ginger, peeled (or 1 Tbsp powdered)
Salt and Pepper
2 pounds boneless skinless chicken breasts,
Cut into 1 1/2-inch pieces
Mango Salsa, recipe follows
In a food processor, combine all ingredients except chicken; puree until smooth.
Add all but 1/4 cup of the mixture in a 1 gallon plastic sealable bag.
Add the chicken to the bag and let marinate in fridge for 1-2 hours.
Heat grill to medium-high.
Skewer chicken pieces and grill on 1 side for about 5 minutes.
Flip and grill the other side until cooked through and grill marks appear.
Top with the Mango Salsa and serve with 1/4 cup reserved (unused) marinade as a dipping sauce.
Mango Salsa:
In a bowl, combine sugar, lime juice, hot sauce, and ginger.
Mix thoroughly and add the remaining ingredients.
Toss and refrigerate for 1 hour.
Submitted By: Jenn Wryk
Ingredients:
1 can cream corn (Green Giant 14¾-ounce)
1 can whole-kernel corn (Niblets 11-ounce)
¾ cup milk
3 Tbsp flour
2 eggs, beaten
1 Tbsp sugar
1 tsp salt
2 Tbsp butter, melted
Directions:
Mix ingredients in order given and pour into shallow buttered dish. Bake at 350℉ until set and lightly brown.
For a 9x13 baking dish, double the recipe (bake for ~1¾ hours).
Submitted By: Judy Wryk (Alumni)
Ingredients:
6 large center-cut pork chops
1 can Campbell’s cream of mushroom soup plus 1 can milk
¾ cup sour cream
¾ cup cottage cheese
1 cup sliced fresh mushrooms
3 large potatoes cut in chunks or thick slices
1 large onion, sliced
Parmesan cheese
Directions:
Brown pork.
Season to taste.
Save drippings.
In casserole, mix soup, milk, sour cream, and cottage cheese.
Add potatoes, onion, and mushrooms.
Place pork on top, followed by drippings and parmesan.
Bake at 350℉ for 1½ hours.
Submitted By: Judy Wryk (Alumni)
1 cup powdered sugar
1 cup granulated sugar
1 cup butter or margarine
1 cup vegetable oil
2 eggs
1 tsp vanilla
4 cups + 4 Tbsp sifted flour
1 tsp salt
1 tsp soda
1 tsp cream of tartar
Directions:
Sift together flour, salt, soda, and cream of tartar. Set aside. Cream butter and sugars.
Add oil. Mix.
Add eggs and vanilla. Mix thoroughly.
Then add remaining dry ingredients a little at time.
Chill about 2 hours.
Make small balls and flatten with sugared glass.
Bake at 375℉ for 8-10 minutes, until lightly browned on edges.
Submitted By: Judy Wryk (Alumni)
2 large sweet potatoes, peeled or unpeeled, cut into 4-inch long and 1/4 to 1/2-inch thick fries
2 Tbsp olive oil or more as needed
1 tsp paprika
1/2 tsp chili powder
1/2 tsp ground coriander
Coarse ground rock salt and freshly ground black pepper, to taste
Preheat your oven to 450 degrees F.
Line a baking sheet with aluminum foil and set aside.
Place the sweet potatoes in a large bowl and toss with olive oil until the sweet potatoes are coated.
Add the paprika, chili powder, coriander, salt, and pepper; toss to distribute evenly.
Arrange the coated fries in a single layer on the prepared pan.
Bake for 20 minutes on the lower rack until the sweet potatoes soften.
Transfer the pan to the upper rack of the oven and bake 10 minutes longer, until fries are crispy.
Submitted By: Jenn Wryk
Carton heavy whipping cream, cold
Powdered sugar
Coconut extract
1 store-bought red velvet cake (unfrosted)
Toasted coconut flakes
In a large glass bowl, combine the heavy whipping cream and sugar. Beat with a hand mixer until thick and foamy. Add a small drizzle of coconut extract.
Continue to whip until soft peaks appear.
Using a serrated knife cut the red velvet cake into 1-inch squares. Add about 1/3 of the squares to the bottom of the trifle bowl. Spread a layer of the whipped cream on top of the cake squares, followed by a layer of toasted coconut.
Repeat layering 2 more times and serve.
Submitted By: Jenn Wryk
Grilled Honey Apple Pork Chops
Ingredients:
4 pork loin chops (8 oz. each) about 1" thick
1 1/2 c. apple cider
1/4 c. lemon juice
1/4 c. soy sauce
2 Tbsp. honey
1 clove garlic, minced
1/4 tsp. pepper
Directions:
Combine all ingredients except pork chops, mix well.
Place chops in a shallow dish; pour marinade over chops.
Cover and refrigerate overnight, turning meat occasionally.
Remove pork chops from marinade.
Place on grill approximately 6 inches above low to medium coals.
Grill for 40 to 50 minutes, turning and basting with marinade every 10 to 15 minutes.
Makes 4 servings.
Submitted By: Jenn Wryk
Pork Chops with Apple Stuffing
Ingredients:
4 small apples, peeled, cored
1 Tbsp. lemon juice
1/2 cup sugar
1 Tbsp. flour
1 tsp. cinnamon
1/4 tsp. nutmeg
1 (6oz pkg) stuffing mix
4 boneless pork chops
Directions:
Preheat oven to 350°F.
Slice apples, place in bowl. Sprinkle with lemon juice.
Toss with sugar, flour, cinnamon and nutmeg.
Prepare stuffing mix as directed.
Spread stuffing mix into bottom of a 9 x 13" baking pan sprayed with cooking spray.
Place pork chops on top of stuffing.
Cover each pork chop with apple mixture.
Cover pan with foil, bake for 1 hour.
Submitted By: Jenn Wryk
Renee’s Chili
Ingredients:
1 pound lean ground beef
1 pound ground buffalo (or turkey)
1 small onion minced (or) 2 Tablsp dried minced onion
2 teaspoons cumin seeds
1 teaspoon ground cumin
½ teaspoon salt
¼ teaspoon fresh ground pepper
2 cloves smashed/chopped garlic (or)
2 heaping Tbsp minced garlic from jar
Directions:
Cook all of the above in a big soup pot until the meat is cooked through and starting to crisp. Then add:
2 can Bush’s Chili Beans in Mild Chili Sauce
1 can Bush’s Black Beans
1- 28 oz. Can Hunt’s Crushed Tomatoes in Pureee
1- 28 oz. Can Hunt’s Diced Tomatoes
1- can Campbell’s Cream of Tomato Soup
1- 11.5 oz. Can V-8 Juice
1- 14 oz. Can Popeye Spinach that has been pureeed in blender
1 ½ Tablespoons Chili powder
Heat through until bubbling.
Top with cottage cheese, shredded cheddar or sour cream.
SUBMITTED BY: RENEE MARTIN
Crasin and Cashew Salad
Romaine lettuce
1/2 cup of cashew halves
8oz shredded swiss cheese
1/2 bag of crasins
Briannas Poopyseed dressing to taste
Submitted by: Michelle Mendez
Chicken in Lettuce Cups
3 tbsp of reduced sodium soy sauce
2 tsp grated peeled fresh ginger
1 tsp of honey
2 tsp of Asian sesame seed oil
11/4 lbs of chicken tenders, cut into 1/4 chunks
1 cup of frozen shelled edamame (soybeans)
2 med stalks of celery, chopped
12 large Boston lettuce leaves
Directions:
1. In cup combine soy sauce, ginger, and honey. Set aside.
2. In 12 inch nonstick skillet, heat sesame oil on medium 1 minute. Add chicken chunks and cook 3 minutes, stirring occasionally.
3. Add edamame to chicken skillet; cook 2 min; stirring occasionally. Stir in celery.; cook 2 min longer. Add soy sauce mixture; cook 1 to 2 min or until chicken is cooked through. Makes about 3 1/2 cups.
4. Arrange lettuce leaves on 4 dinner plates. Divide chicken mixtire among lettuce leaves, using generous 1/4 cup per leaf. Fold leaves over chicken and eat out of hand.
Each Serving about 260 calories
40 g protein
9 g carbohydrate
7 g total fat
3 g fiber
82 mg cholesterol
65 mg sodium
Submitted by: Michelle Mendez
Spicy Black Bean Soup
1 spray(s) cooking spray | |
| 1 medium onion(s), finely chopped |
4 clove(s) (medium) garlic clove(s), minced | |
| 45 oz canned black beans, undrained, divided (three 15 oz cans) |
1/2 tsp red pepper flakes, or to taste | |
1 tsp Ground Cumin Seed, or other brand | |
| 14 1/2 oz fat-free chicken broth, or vegetable broth |
| 10 oz canned tomatoes with green chilis, such as Rotel Tomatoes |
| 11 oz canned yellow corn, drained |
Submitted by: Michelle Mendez