Red Meat

Taco Salad1/2 cup prepared salsa 1/4 cup reduced-fat sour cream 1
teaspoon canola oil 1 medium onion , chopped 3 cloves garlic , minced 1 pound
93%-lean ground turkey 2 large plum tomatoes , diced 1 14-ounce can kidney
beans , rinsed 2 teaspoons ground cumin 2 teaspoons chili powder 1/4 cup
chopped fresh cilantro 8 cups shredded romaine lettuce 1/2 cup shredded sharp
Cheddar cheese

Taco Soup
1 can of each: corn, ranch style beans, rotel, and water
2 dry ranch packets (found near the dressings)

Brown a pound of ground beef, drain the grease then add all the ingredients in a
big pot and simmer for 20 minutes!

% Fajitas
% 2 Tbs. fresh lime juice
% 6 cloves of garlic, minced
% 1 bottle of beer, (I used Corona but any regular beer is fine)
% 1 1/2 tsp. chile powder
% 1/4 cup brown sugar, packed
% 1 tsp. ground cumin
% 1 tsp. oregano leaves
% 3 green onions, finely chopped
% 1 jalapeno, seeded, and minced
% 3/4 tsp. sea salt
% 1/3 cup olive oil
% 1 Tbs. fresh cilantro, chopped, (optional)
% 1 - 1 1/2 lbs. skirt steak, trimmed of fat, figure 1/4 to 1/3 lb per
person
% 1 large or 2 medium yellow onions, peeled and cut in half and thinly
sliced
% 2 large bell peppers, one green and one yellow or red, seeded and
cut into thin slices
6 to 8 flour(8 inch) or corn tortillas
Yellow Rice
4 Tablespoons butter (can substitute olive oil)1 medium sized onion (larger will
make rice more flavorful)1 1/2 cups rice1 can (2 cups) chicken broth1/2 teaspoon
turmericSalt and Pepper to taste
Instructions:
1. Put 2 T butter in rice cooker, melt. Grind onion in food processor or chopper
until pulverized. Add to butter. Stir and cook for about 2 minutes.
2. Add rice, cook until rice glistens. Add broth and turmeric, stir until turmeric is
dissolved. Close rice cooker and let cook!
3. When rice cooker is finished, stir in last two tablespoons of butter and add salt
and/or pepper to taste.
Additional Notes:
To turn this recipe into rice pilaf, add a fresh chopped tomato when you add the
broth. When the rice is finished cooking, add 2 tablespoons lemon juice (about
half a lemon - not lemon juice concentrate!) and 1/2 cup fresh parsley. Stir
WELL and serve!
When I make regular yellow rice, I usually make a double batch. The leftovers
make great fried rice. Start by frying about 1 egg per 2 cups rice in oil, add a bit
of soy sauce, chop the eggs into tiny bits with a metal spatula, (can add veggies
if you like) add more oil, the rice, and soy sauce. Fry until all the rice is hot.
Sometimes instead I make fajitas with the left over yellow rice. Fry hamburger in
a pan until safely cooked, add chopped dried onion and taco spices (chili powder,
cumin, oregano, garlic salt, black pepper, and cayenne pepper (cayenne only if
you like hot food!). Add rice, and anything else you have that you think might
taste good in there (I've added left-over mixed veggies like carrots, broccoli, and
corn, refried beans, even potatoes!) Heat until hot, serve in tortilla shells with
cheese, sour cream, lettuce and tomato.

Taco Soup

% 1 pound ground beef, 1 onion, chopped

% 16 ounce chili beans, with liquid, 15 ounce) can kidney beans with
liquid
% 1 (15 ounce) can whole kernel corn, with liquid
% 1 (8 ounce) can tomato sauce
% 2 cups water
% 2 (14.5 ounce) cans peeled and diced tomatoes
% 1 (4 ounce) can diced green chile peppers
% 1 (1.25 ounce) package taco seasoning mix

1. In a medium skillet, cook the ground beef until browned over medium heat.
Drain.Place the ground beef, onion, chili beans, kidney beans, corn, tomato
sauce, water, diced tomatoes, green chile peppers and taco seasoning mix in a
slow cooker. Mix to blend, and cook on Low setting for 8 hours.
Bourbon & Brown Sugar Flank Steak
% STEAK:
% 1/4 cup packed dark brown sugar, 1/4 cup minced green onions
% 1/4 cup bourbon, 1/4 cup low-sodium soy sauce
% 1/4 cup Dijon mustard,1/2 teaspoon freshly ground black pepper
% 1/4 teaspoon Worcestershire sauce, 1 (2-pound) flank steak, trimmed
% 1/2 teaspoon cornstarch
% POTATOES:
% 3 pounds small red potatoes, 6 garlic cloves, peeled
% 1/2 cup reduced-fat sour cream, 1/3 cup 2% reduced-fat milk
% 2 1/2 tablespoons butter, 1 teaspoon salt
% 1/4 teaspoon freshly ground black pepper, 1/4 c chopped fresh chives
% GARNISH: 8 fresh chives, cut into 1-inch pieces
To prepare steak, combine first 7 ingredients in a large zip-top plastic bag; add
steak. Seal and marinate in refrigerator 8 hours or overnight, turning bag
occasionally. Remove steak from bag, reserving marinade.

Place steak on grill rack coated with cooking spray; grill 5 minutes on each side
or until desired degree of doneness. Let stand 10 minutes. Cut diagonally across
grain into thin slices.

Combine reserved marinade and cornstarch in a saucepan. Bring to a boil; cook

1 minute, stirring constantly. To prepare potatoes, place potatoes and garlic in a
large Dutch oven; cover with water. Bring to a boil. Reduce heat; simmer 30
minutes or until tender. Drain.

Return potatoes and garlic to pan, and place over medium heat. Add sour cream,
milk, butter, salt, and 1/4 teaspoon pepper. Mash potato mixture to desired
consistency with a potato masher. Stir in chopped chives. Mound 3/4 cup
potatoes on each of 8 plates; arrange 3 ounces steak around each serving of
potatoes. Drizzle 1 T sauce on each plate; sprinkle with chive pieces, if desired.
Spanish Rice
Ingredients:
1 Tablespoon butter3/4 cup Basmati rice*2 medium-large onions, diced1 1/4
cups chicken broth**3/4 teaspoon turmeric1 pound ground beef1/4 teaspoon
lemon pepper1 1/2 teaspoons chili powder1-2 teaspoons freshly crushed
cumin***1 teaspoon black pepper1/2 green bell pepper, diced2 large tomatoes,
washed and diced1 teaspoon sugar1/2 cup frozen corn1/2 cup frozen peas1 cup
cooked black, pinto, or kidney beanssalt, to taste1 Tablespoon freshly chopped
cilantro (or more, if you love cilantro!)4-6 ounces cheddar cheese, shredded
Instructions:
1. Melt butter in saucepan and add about 1/4 of your total chopped onions (about
1/2 an onion). Cook and stir for several minutes; add rice and stir until mixed.
Add chicken broth and turmeric and stir. Cover and bring to a boil. Once boiling,
stir once and re-cover. Cook on low for 20 minutes or until rice is fully cooked.
2. In skillet, brown ground beef with remaining onions; drain excess grease. Add
lemon pepper, chili powder, cumin, pepper, bell pepper, tomatoes, sugar, corn,
and peas. Cook and stir until simmering; simmer for a minute or so.
3. Lightly grease a 9 x 13-inch baking dish. Drain a little of the juice from the
meat mixture into the dish, to coat the bottom.
4. In a large bowl, combine cooked rice, meat mixture, beans, and cilantro. Toss
to mix well, and add salt to taste. Pour into prepared baking dish and top with
shredded cheese. Bake at 350 degrees for about 30 minutes.

Lasagna

1 egg, beaten12 ounces (3 cups) shredded mozzarella cheese, divided2 cups

(16 ounces) cottage cheese1/2 cup grated parmesan cheese, divided1
tablespoon dried parsley (or 1/4 cup chopped fresh parsley)1 lb. ground beef1
medium onion, chopped1 clove garlic, minced4 cups spaghetti sauce*3
tablespoons water*12 lasagna noodles, uncooked

1. In a mixing bowl, combine egg, 1 1/2 cups of the mozzarella cheese, the
cottage cheese, 1/4 cup of the parmesan cheese, and the parsley. Blend well.
2. Brown meat with garlic and onion. Drain grease. Stir in the spaghetti sauce
and water, mixing thoroughly.
3. Spread 1 cup of the sauce mixture into the bottom of a 9 x 13 baking dish. Top
with a layer of three lasagna noodles, one-third of the cheese mixture, and 1 cup
of the sauce. Repeat layers twice.
4. Top with remaining three lasagna noodles (if lasagna is getting too "tall" for
your dish, press the lasagna noodles down to flatten it a little) and the rest of the
sauce. Sprinkle the remaining cheese on top. Cover with greased foil.
5. Bake at 350 degrees for 45 minutes. Uncover dish and bake an additional 25
minutes, until top is browned and noodles are tender.let stand for 10-15 minutes

Cowboy Casserole
% 1 pound ground beef
% 1/2 onion, chopped
% 2 red bell peppers, cut into 2 inch pieces
% 1 (15 ounce) can baked beans
% 1 tablespoon dry fajita seasoning
% 1 (8.5 ounce) package corn bread mix
% 1 egg
% 1/3 cup milk

1. Preheat the oven to 350 degrees F (175 degrees C).

2. Crumble the ground beef into a large cast-iron skillet over medium-high heat.
Cook, stirring frequently, until beef is evenly brown. Drain the grease, and add
the onion. Cook and stir until the onion is translucent. Add the red peppers,
beans, and fajita seasoning; cook and stir until heated through. Spread out in an
even layer on the bottom of the skillet.
3. Mix the package of cornbread mix according to the directions using the egg and
milk. Spoon over the ground beef mixture, and spread evenly.
Place the whole skillet in the oven, and bake for 20 minutes, or until a toothpick inserted
into the cornbread layer comes out clean. Cool for a few minutes before serving.
Veggie
Mexican mountains – on plate layer cooked brown rice, cooked pinto
beans (cooked with cumin, chili powder, onions, garlic, Rotel, diced “Mexican”
tomatoes), grated 2% cheese, chopped lettuce, tomatoes, avocado, onions,
peppers (if desired), salsa, and nonfat sour cream

Mexican Black Bean "Lasagna"

% 2 cups frozen whole kernel corn, thawed
% 1/3 cup sliced green onions
% 2 tsp ground cumin, 2 tsp oregano
% 1 can black beans (15 oz.), 1 can chopped green chiles
% 15 oz diced tomatoes with basil, garlic and oregano
% 4-6 flour tortillas, 2 c four cheese Mexican blend cheese
Preheat oven to 400 °F. Combine the first seven ingredients
in a bowl and mix well. Coat an 11 x 7 in. baking dish with
cooking spray. Place a layer of tortillas in the bottom of the
dish. Spoon half of the corn and tomato mixture over the
tortillas. Top with one cup of cheese. Repeat the layers.
Bake for 15 minutes.

Baked Pasta Casserole Recipe

extra-virgin olive oil3/4 pound whole wheat pasta shells sea salt1 large
yellow onion, chopped2 cloves garlic, chopped4 cups well-chopped fresh
spinach1 1/2 cups sliced almonds, lightly toastedzest of 2 lemons8 ounces
mozzarella, shredded or torn into small pieces
Preheat the oven to 375 degrees. Butter/oil 13x9-inch pan. Boil the pasta in
salted water per package instructions. Drain pasta, toss with a glug of olive
oil. Set aside.In the meantime, heat a bit of olive oil in a skillet over
medium-high. Saute the onions with a couple pinches of salt for a few
minutes (or if you want a bit more depth of flavor until caramelized). Stir in
garlic. Stir in spinach. Cook for just about 20 seconds, until the spinach
collapses a bit. Remove from heat and stir in 1 cup of the almonds and 1/2
of the zest. Add to pasta and mix well.
Now sprinkle the bottom of baking dish with the rest of the zest. Add a layer
of the pasta to the bottom of the baking pan, now sprinkle with some of the
cheese, add more pasta, then more cheese. Finish with a layer of cheese.
Cover with foil and bake for 30 minutes or until cheese on top is bubbly and
melty. Serve sprinkled with the remaining almonds.
% Black Bean Sweet Potatoes
% 2 medium sweet potatoes, 15-ounce can black beans, rinsed
% 1 medium tomato, diced, 2 teaspoons extra-virgin olive oil
% 1/2 teaspoon ground cumin, 1/2 teaspoon ground coriander
% 1/4 teaspoon salt, 2 tablespoons reduced-fat sour cream
% 2 tablespoons chopped fresh cilantro
% Prick sweet potatoes with a fork in several places. Microwave on
High until tender all the way to the center, 12 to 15 minutes.
(Alternatively, place in a baking dish and bake at 425ºF
until tender all the way to the center, about 1 hour.)
% Meanwhile, combine beans, tomato, oil, cumin, coriander and salt in
a medium microwave-safe bowl; microwave on High until just heated
through, 2 to 3 minutes. (Alternatively, heat in a small saucepan
% over medium heat.)
When just cool enough to handle, slash each sweet potato
lengthwise, press open to make a well in the center and spoon the
bean mixture into the well. Top each with a dollop of sour cream and
a sprinkle of cilantro.

Minestrone Soup
1/4 c. olive oil, 2 large onions, finely diced
6 garlic cloves, minced
28 oz. Can diced tomatoes with juice
12 cups vegetable stock (can make with veg. Bullion cubes)
2 carrots, thinly sliced
1 c. Italian green beans
2 med. Potatoes, cut into cubes
2 16-oz cans chickpeas, rinsed & drained
2 cans dark red kidney beans
2 bay leaves
1 1/2 tsp. Dried basil
1 tsp. Oregano, Fresh ground pepper
1 1/2 T. tamari soy sauce
1 zucchini, quartered lengthwise & thinly sliced
1 box whole wheat elbows or shells
Grated parmesan cheese
Heat oil in LARGE stockpot over medium heat. Add onions & garlic, sauté until
tender. Stir in all remaining ingredients except zucchini, pasta, & cheese, and
bring to a boil. Simmer 30 minutes, stirring occasionally. Add zucchini and pasta,
and cook 10 more minutes. Serve in bowls, sprinkled with cheese.
% White Cheese Lasagna
% 9 lasagna noodles
% 1/2 cup butter
% 1 onion, chopped
% 1 clove garlic, minced
% 1/2 cup all-purpose flour
% 1 teaspoon salt
% 2 cups chicken broth
% 1 1/2 cups milk
% 4 cups shredded mozzarella cheese, divided
% 1 cup grated Parmesan cheese, divided
% 1 teaspoon dried basil
% 1 teaspoon dried oregano
% 1/2 teaspoon ground black pepper
% 2 cups ricotta cheese
% 2 cups cubed, cooked chicken meat
% 2 (10 ounce) packages frozen chopped spinach, thawed and
drained
% 1 tablespoon chopped fresh parsley
% 1/4 cup grated Parmesan cheese for topping

1. Preheat oven to 350 degrees F (175 degrees C). Bring a large pot of lightly
salted water to a boil. Cook lasagna noodles in boiling water for 8 to 10 minutes.
Drain, and rinse with cold water.
2. Melt the butter in a large saucepan over medium heat. Cook the onion and garlic
in the butter until tender, stirring frequently. Stir in the flour and salt, and simmer
until bubbly. Mix in the broth and milk, and boil, stirring constantly, for 1 minute.
Stir in 2 cups mozzarella cheese and 1/4 cup Parmesan cheese. Season with the
basil, oregano, and ground black pepper. Remove from heat, and set aside.
3. Spread 1/3 of the sauce mixture in the bottom of a 9x13 inch baking dish. Layer
with 1/3 of the noodles, the ricotta, and the chicken. Arrange 1/3 of the noodles
over the chicken, and layer with 1/3 of the sauce mixture, spinach, and the
remaining 2 cups mozzarella cheese and 1/2 cup Parmesan cheese. Arrange
remaining noodles over cheese, and spread remaining sauce evenly over
noodles. Sprinkle with parsley and 1/4 cup Parmesan cheese.
4. Bake 35 to 40 minutes in the preheated oven.
% Quinoa & Black Beans
% 1 teaspoon vegetable oil
% 1 onion, chopped
% 3 cloves garlic, peeled and chopped
3/4 cup uncooked quinoa
% 1 1/2 cups vegetable broth
% 1 teaspoon ground cumin
% 1/4 teaspoon cayenne pepper
% salt and pepper to taste
% 1 cup frozen corn kernels
% 2 (15 ounce) cans black beans, rinsed and drained
% 1/2 cup chopped fresh cilantro

1. Heat the oil in a medium saucepan over medium heat. Stir in the onion and
garlic, and saute until lightly browned.
2. Mix quinoa into the saucepan and cover with vegetable broth. Season with
cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover,
reduce heat, and simmer 20 minutes,
Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until heated
through. Mix in the black beans and cilantro.
Chicken
White Chicken Chili
Ingredients:
1 pound ground turkey, browned
1 cup medium salsa
1 cup frozen corn kernels
1 cup water
2 (14 ounce) cans Great Northern beans, rinsed and drained
1 (8 ounce) package jalapeno pepper Cheddar cheese, cubed

Directions:
In a large pot or saucepan combine the browned turkey, salsa, corn, water,
beans and cheese. Stir together and simmer over low heat for about 30 minutes.

Chicken Tetrazzini
8 oz. linguine, cooked
% 2 cups chicken
% 6 Tbsp. butter
% 6 Tbsp. flour
% 1 tsp. salt, 1/8 tsp. pepper
% 1/2 tsp. celery seed (optional)
% 1 can chicken broth, 1/4 cup water
% 1 cup heavy cream (may be labeled whipping cream or
table cream)
% 8 oz. sliced mushrooms
% 1/4 cup sliced almonds, toasted (I usually add more)
% 1 Tbsp. dried parsley
% 1/3 cup Parmesan cheese
% 3 Tbsp. Sherry (substitution broth if necessary)
In a saucepan, melt butter. Stir in flour until blended then stir
constantly over heat for one minute. Add cream gradually,
stirring constantly. When smooth, add broth and water.
Cook, stirring frequently for 3 minutes until slightly thick. Add
mushrooms, almonds, Parmesan cheese, salt, pepper,
celery seed, parsley, and sherry. Alternate layers of cooked
noodles, chicken, and sauce. Cook at 375°F until it bubbles.
Does not freeze well.
 Southwest egg rolls
INGREDIENTS:
% 2 tablespoons vegetable oil
% 1 skinless, boneless chicken breast half
% 2 tablespoons minced green onion
% 2 tablespoons minced red bell pepper
% 1/3 cup frozen corn kernels
% 1/4 cup black beans, rinsed and drained
% 2 tablespoons frozen chopped spinach, thawed and drained
% 2 tablespoons diced jalapeno peppers
% 1/2 tablespoon minced fresh parsley
% 1/2 teaspoon ground cumin
% 1/2 teaspoon chili powder
% 1/3 teaspoon salt, 1 pinch ground cayenne pepper
% 3/4 cup shredded Monterey Jack cheese
% 5 (6 inch) flour tortillas
% 1 quart oil for deep frying
DIRECTIONS:
1. Rub 1 tablespoon vegetable oil over chicken breast. In a medium saucepan over medium
heat, cook chicken approximately 5 minutes per side, until meat is no longer pink and juices
run clear. Remove from heat and set aside.
2. Heat remaining 1 tablespoon vegetable oil in a medium saucepan over medium heat. Stir in
green onion and red pepper. Cook and stir 5 minutes, until tender.
3. Dice chicken and mix into the pan with onion and red pepper. Mix in corn, black beans,
spinach, jalapeno peppers, parsley, cumin, chili powder, salt and cayenne pepper. Cook
and stir 5 minutes, until well blended and tender. Remove from heat and stir in Monterey
Jack cheese so that it melts.
4. Wrap tortillas with a clean, lightly moist cloth. Microwave on high approximately 1 minute, or
until hot and pliable.
5. Spoon even amounts of the mixture into each tortilla. Fold ends of tortillas, then roll tightly
around mixture. Secure with toothpicks. Arrange in a medium dish, cover with plastic, and
place in the freezer. Freeze at least 4 hours.
6. In a large, deep skillet, heat oil for deep frying to 375 degrees F (190 degrees C). Deep fry
frozen, stuffed tortillas 10 minutes each, or until dark golden brown. Drain on paper towels
Chicken Enchilada’s
7. 4 boneless, skinless chicken breast halves
8. 1 tablespoon vegetable oil
9. 1 onion, chopped
10. 1 (10 ounce) can diced tomatoes with green chile peppers
11. 1 (14.5 ounce) can stewed tomatoes
12. 12 small chile peppers, diced (optional)
13. 1 (10.75 ounce) can condensed cream of chicken soup
14. 1 (14.5 ounce) can chicken broth
15. 1 bunch green onions, chopped
16. 1/2 pint heavy cream
17. 6 (6 inch) corn tortillas
18. 3 cups shredded Cheddar cheese
1 (10 ounce) can enchilada sauce
1. Cut chicken breasts into 1 inch strips. Place in a medium bowl with
desired marinade, and marinate in the refrigerator for at least 30 minutes.
2. Preheat oven to 350 degrees F (175 degrees C).
3. Heat oil in a large skillet over medium heat. Saute chicken and onions until
chicken is evenly brown. Stir in diced tomatoes with green chile peppers,
stewed tomatoes, chile peppers, soup and broth. Bring mixture to a boil.
Reduce heat, cover skillet, and simmer for 20 to 30 minutes, or until
chicken is no longer pink and juices run clear.
4. Remove chicken from skillet, and shred when cool enough to handle.
Meanwhile, allow skillet mixture to simmer and reduce to about 2 1/4 cups.
In a medium bowl, combine shredded chicken and about 1/4 cup skillet
mixture (just enough to make a paste like mixture). Mix together with half
the chopped green onions. Pour remaining 2 cups of skillet mixture into a
9x13 inch baking dish.
In a second skillet, heat cream over low heat, being careful not to boil. Dip
tortillas in the warm cream to soften and coat. Spoon about 1/3 cup chicken
mixture onto each tortilla. Top chicken mixture with half the shredded cheese,
and roll up tortillas. Place rolled tortillas in baking dish, seam side down, and
drizzle with enchilada sauce. Cover with remaining shredded cheese, and
sprinkle remaining chopped green onion over cheese. Bake uncovered in
preheated oven for 25 minutes, or until cheese is melted and bubbling.
Buttermilk Pork Chops
% 2 cups fat-free buttermilk
% 2 tablespoons kosher salt, 2 tablespoons sugar
% 1 tablespoon grated lemon rind, 1 teaspoon chopped fresh rosemary
% 1 teaspoon chopped fresh sage
% 4 (6-ounce) bone-in center-cut pork chops (about 1/2 inch thick)
% 2 teaspoons freshly ground black pepper
Combine first 6 ingredients in a large zip-top plastic bag; shake well to dissolve
salt and sugar. Add pork; seal and refrigerate overnight, turning bag occasionally.
Remove pork from bag; discard brine. Pat pork dry with a paper towel. Sprinkle
pork with pepper. Heat a large nonstick grill pan over medium-high heat. Coat the
pan with cooking spray. Add pork; cook 3 1/2 minutes on each side or until
desired degree of doneness.

Parmesan Chicken Recipe

1 clove garlic, minced1 stick unsalted butter (1/2 cup or 1/4 pound), melted1 cup
dried bread crumbs1/3 cup grated Parmesan cheese

2 Tbsp chopped fresh parsley1/4 teaspoon salt1/4 teaspoon garlic saltA large
pinch of Italian seasoning (herb mix)1/8 teaspoon ground black pepper2 lbs of
skinless, boneless, chicken meat, cut into pieces no larger than 2x2 inches

1 Preheat oven to 450°F.

2 In a bowl, combine the minced garlic with the melted butter. In another bowl
mix together the bread crumbs, Parmesan, parsley, salt, garlic salt, Italian
seasoning, and pepper. Dip chicken pieces into garlic butter, then into crumb
mixture to coat.
3 Place coated chicken pieces on to a 9x13 baking dish. Try to leave a little room
between each piece. Drizzle with remaining garlic butter and bake uncovered 15
minutes, or until chicken is cooked through and juices run clear. Note that the
chicken will get much more browned on the bottom side than on the top.
Red Beans & Rice

% 1 pound dried red beans, rinsed and sorted over

% 3 tablespoons bacon grease
% 1/4 cup chopped tasso, or chopped ham
% 1 1/2 cups chopped yellow onions
% 3/4 cup chopped green bell peppers
% 1/2 teaspoon salt, pepper, Pinch cayenne
% 3 bay leaves, 2 Tchopped fresh parsley, 2 teaspoons fresh thyme
% 1/2 pound smoked sausage, split in half lengthwise and cut into 1-
inch
% 1 pound smoked ham hocks
% 3 tablespoons chopped garlic, 10 cups chicken stock
% 4 cups cooked white rice, 1/4 cup chopped green onions, garnish
Place the beans in a large bowl or pot and cover with water by 2 inches.
Let soak for 8 hours or overnight. Drain and set aside.

In a large pot, heat the bacon grease over medium-high heat. Add the
tasso and cook, stirring, for 1 minute. Add the onions, celery and bell
peppers to the grease in the pot. Season with the salt, pepper, and
cayenne, and cook, stirring, until the vegetables are soft, about 4 minutes.
Add the bay leaves, parsley, thyme, sausage, and ham hocks, and cook,
stirring, to brown the sausage and ham hocks, about 4 minutes. Add the
garlic and cook for 1 minute. Add the beans and stock or water, stir well,
and bring to a boil. Reduce the heat to medium-low and simmer,
uncovered, stirring occasionally, until the beans are tender and starting to
thicken, about 2 hours. (Should the beans become too thick and dry, add
more water, about 1/4 cup at a time.)

Remove from the heat and with the back of a heavy spoon, mash about
1/4 of the beans against the side of the pot. Continue to cook until the
beans are tender and creamy, 15 to 20 minutes. Remove from the heat
and remove the bay leaves. Serve over rice and garnish with green onions.
Popcorn Chicken
3 large boneless, skinless chicken breasts3/4 cup whole wheat flour1/2 t. sea salt
1/2 t. garlic powderbutter
In a medium sized bowl, stir together flour, salt and garlic powder. Using kitchen
shears, cut chicken breasts into tiny bite sized pieces. Toss chicken in flour
mixture to coat well.
Smear a thick layer of butter on the bottom of a 9×13 inch baking dish. Pour
coated chicken into dish, spreading so that they are in a single layer.
Bake at 350 for 10 minutes. Stir chicken and bake another 10 minutes.

Quiche:
1 large onion, chopped1 pound ground turkey (85% lean or leaner)*9 ounces
fresh spinach leaves, coarsely chopped**3/4 teaspoon salt1/2 teaspoon pepper
1/8 teaspoon ground nutmeg2 large eggs3/4 cup whole milk4 to 6 ounces
shredded sharp cheddar cheese
Instructions:
1.To make filling, brown turkey with the chopped onion. Drain grease, return to
skillet, and add the chopped spinach. Over medium-low heat, cook and stir until
spinach starts to wilt. Remove from heat.
2. In a large mixing bowl, lightly beat eggs, salt, pepper, and nutmeg. Add milk
and mix. Add turkey and spinach mixture, stirring to combine. Pour into pre-
baked pie shell. Top with shredded cheese.
3. Bake at 375 degrees for 30 minutes. Let stand 10 minutes before cutting into
pieces and serving.

Southwest Chicken Salad

Dressing Ingredients:
3 tablespoons oil3 tablespoons Balsamic vinegar*2 cloves garlic, minced1/4
teaspoon saltdash pepper
Salad and Toppings:
Approximately 4 cups lettuce of your choice, freshly washed and torn1 cup
chopped multi-colored bell peppers (green, red, yellow, and/or orange)1 cup
cooked or grilled chicken, cubed1 cup cooked black beans, rinsed and drained
1/2 cup sliced green onion tops2 avocados, diceda handful of chopped fresh
cilantro
Instructions:
1. Start by combining dressing ingredients in a small bowl and whisking with a
fork or small whisk. Set aside for flavors to combine.
2. Prepare lettuce and toppings by washing, chopping, etc. as specified in the
ingredient list.
3. Layer salad starting with the lettuce. Sprinkle colored peppers, chicken, black
beans, green onions, avocado, and cilantro.

Sweet & Sour Chicken over Rice

2 pounds boneless skinless chicken breast, sliced into bite-sized pieces1 cup
flour1 teaspoon ginger1/4 teaspoon pepper2 teaspoons garlic salt1 teaspoon
onion powder1/2 teaspoon seasoned salt1/2 cup oil3/4 cup sugar2 1/2
Tablespoons cornstarch2 1/2 teaspoons white vinegar1 cup water2 Tablespoons
soy sauce3 Tablespoons ketchup1 cup of rice, cooked with 1 1/2 cups water
according to package instructions
Instructions:
1. In a medium-sized container with a tight-fitting lid, mix flour, ginger, pepper,
garlic salt, onion powder, and seasoned salt. Add chicken pieces, put lid on, and
shake to coat.
2. In a large skillet, heat oil over medium heat. Drop in floured chicken, and fry
until chicken in browned and fully cooked. Drain on paper towels.
3. In large saucepan, whisk sugar, cornstarch, vinegar, water, soy sauce, and
ketchup. Heat until mixture boils, stirring constantly to avoid lumps. When mixture
is thickened, add chicken pieces and toss to coat.

Chicken Fried Rice

2/3 cup long grain rice *1 cup water1 chicken breast (boneless, skinless) cut into
thin strips2 eggs, thoroughly beat3 spring onions, chopped OR 1/3 onion,
chopped3 +1 tablespoons vegetable oilpinch saltsprinkle sugarsoy saucePeas,
Snap Peas, Corn, Broccoli, etc (optional)
Instructions:
1. Put rice and water in a covered sauce pan on medium and bring to a boil.
When it begins to boil stir, cover, and lower heat to low. Cook for 12 minutes and
remove from heat and remove lid (this will leave the rice slightly underdone). *
2. Fry chicken in a small wok or frying pan with 1 to 1-1/2 tablespoons vegetable
oil until cooked (about 8-10 minutes). When fully cooked, add a splash of soy
sauce; mix with chicken and cook for another 2 minutes. Transfer chicken to a
plate.
3. Return the frying pan/wok to the burner and adjust the temperature to just
above medium. Add 3 Tablespoons oil into the pan and allow the pan to get hot.
When hot add beaten eggs and continue to stir thoroughly until eggs are
scrambled and cooked.
4. Drain excess water from rice and then add rice to eggs. Stir.
5. Add soy sauce to taste; we like 3 splashes.
6. Toss in onions, chicken, and hot cooked vegetables. Mix thoroughly and
continue to stir for 1 to 2 minutes to prevent sticking.

Mandarin Chicken Salad

1 large head lettuce, washed and torn1 can (10 fl. Oz) mandarins, drained2 C
steam fried noodles½ C slivered almonds, toasted 2 C cooked chicken, cubed
Salad dressing, if desired

Oriental Chicken Salad

leaf lettuce, washed and tornshredded red cabbage (optional)sliced almonds
chow mein noodlesfried chicken strips (recipe below)homemade honey mustard
dressing (recipe below)

Fried chicken strips ingredients:

2 lb chicken breast~1 1/2 c flour1 T seasoned salt1/4 t black pepper1 T garlic
powder1 t parsley flakes1/4-1/3 c oil

Dressing Ingredients:
6 T honey3 t white vinegar8 t mayonnaise or salad dressing2 T Dijon mustard1/4
t sesame or olive oil

Instructions:
1. Slice chicken breast into thin strips (as thin as possible).
2. In a medium-large container with a tight-fitting lid, combine flour, seasoned
salt, pepper, garlic powder, and parsley flakes. Add 1/4 of the chicken meat;
close tightly and shake vigorously to coat. Continue adding meat in three more
sections, each time replacing the lid and shaking the container (leave meat in
when adding more).
3. Heat 1/4-1/3 c oil in a large skillet over medium heat (or just slightly above
medium). Add chicken and spread out over bottom of skillet. Allow to fry for
several minutes, then stir. Continue stirring and frying until chicken is completely
cooked. Drain on paper towels to remove excess grease.
4. Combine dressing ingredients and whisk to remove lumps.
5. To assemble salad, layer plates with lettuce, cabbage, fried chicken, chow
mein noodles, almonds, and top with the homemade dressing.

Chicken Alfredo
8-12 oz pasta 2 garlic cloves, minced1/2 onion, chopped*2 T oil3 T flour1 T
cornstarch1/4 t salt1/4 t pepper1/4 t dried basil1/4 t parsley2 1/2 c milk8 oz
cream cheese, cubed1/4 c grated Parmesan cheese1 c diced fully-cooked
chicken pieces
1. Cook pasta according to package directions.
2. Meanwhile, in a large skillet, saute garlic and onion in oil. When onions are
translucent, add 1 1/2 cups of the milk and bring to a boil.
3. In small bowl, whisk together the flour, cornstarch, salt, pepper, basil, parsley
and the remaining 1 cup of the milk.
4. Gradually stir milk and flour mixture into the hot skillet. Boil and stir for 2
minutes or until thickened.
5. Reduce heat and add cream cheese and Parmesan cheese, stirring until
smooth. Add meat if desired; heat through.
Chicken Curry

¼ c + 2T butter 2 c chicken broth ½ onion 2 c milk 1 T curry 4 c chicken

¼ c + 2T flour 1 tsp lemon juice 1 ½ t sugar ¼ t ginger

melt butter over low heat, sauté onion & curry powder. Blend in flour &
seasonings. Cook over low heat until smooth & Bubbly ; remove from heat. Stir in
chicken broth & milk. Bring to boil. Boil 1 min. Add shrimp/ chicken & lemon.

Relishes- raisins, curry, pineapple, bacon, pickles, onion rings, eggs, almonds,
avocado, coconut, peanuts, pepper jelly

Chicken Chow Mein

% 1 tablespoon olive oil or vegetable oil, 1 cup bean sprouts (optional)
% 1 (4 ounce) can mushroom pieces, drained
% 1 (7 ounce) can sliced water chestnuts, drained
% 2 cups cut up cooked chicken
% 3 tablespoons cornstarch, 1/4 cup water
% 1 (10 ounce) can condensed chicken broth, 1/4 cup soy sauce
%
1. In a large pot, saute add bean sprouts, mushrooms, water chestnuts, and
chicken. In a large bowl, blend cornstarch with water. When smooth, add
chicken broth and soy sauce to bowl. Mix well and pour over meat and
vegetables.
2. Bring to a boil, stirring until sauce thickens. Reduce heat to low. Cover and
simmer 10 to 15 minutes.
Serve over hot, cooked rice and chow mein noodles.

Crockpot Garlic Brown Sugar Chicken

% 1 large chicken, cut into serving pieces

% 1 cup packed brown sugar
% 2/3 cup vinegar
% 1/4 cup Sprite or 7-Up soda
% 2-3 tablespoons minced garlic
% 2 tablespoons soy sauce
% 1 teaspoon pepper (regular black or cayenne)
% Place chicken in crock pot. Mix all remaining ingredients
and pour over chicken. Cook on low for 6-8 hours. Serve
over rice or noodles
Fish
Soy-Glazed Salmon Makes 4; Prep time: 30 minutes; Total time: 30
minutes 1/4 cup packed light-brown sugar 1/4 cup olive oil 3
tablespoons soy sauce 2 tablespoons fresh lemon juice 2
tablespoons dry white wine or water 2 pounds salmon fillet Lemon
wedges, for serving
Preheat oven to 400°, with a rack in the center. Make the glaze: In a small
bowl, stir brown sugar, olive oil, soy sauce, lemon juice, and white wine
until the sugar has dissolved.
Cut salmon fillet into 4 equal-size pieces; arrange, skin side down, in a
single layer in a baking dish. Pour glaze over the fish, and turn to coat
evenly.
Bake until fish is opaque but still bright pink inside, basting every few
minutes with glaze from baking dish, 15 to 20 minutes. Serve with lemon
wedges.
Marinated Tilapia

% 4 (4 ounce) fillets tilapia

% 4 cloves crushed garlic
% 3 tablespoons olive oil
% 1 onion, chopped
% 1/4 teaspoon cayenne pepper

Directions

1. Rub the fish fillets with the crushed garlic, then place them in a
shallow, non-reactive dish. Spoon the olive oil over the fish until
they are coated. Place the onion on top of the fish. Cover the fish
and refrigerate overnight to allow the fish to soak in the
marinade.
2. Preheat the oven to 350 degrees F (175 degrees C).
3. If baking the fish, transfer it to a 9x13 inch baking dish along
with the olive oil, garlic, and onion. Sprinkle the fish with the
cayenne or white pepper. If you are grilling the fish, wrap the
 fish and oil, garlic, onion, and pepper in aluminum foil.
Bake at 350 degrees F (175 degrees F) for 30 minutes.

Salmon Patties
14 oz can salmon1 egg1/2 cup bread crumbs1 t. lemon juice,oil for cooking In a
bowl, mix together salmon, egg, bread crumbs and lemon juice.
Heat a small amount of oil in a skillet. Spoon tablespoon sized balls of the
salmon mixture into the oil, flatten and cook for about five minutes, turning once.
The salmon patties should be golden brown.

Tuna Casserole
8 ounces pasta or 12 ounces egg noodles2 6-ounce cans of tuna, drained1
onion, chopped3 tablespoons butter2 tablespoons all-purpose flour2 cups milk1
teaspoon saltdash of pepper1 1/2 cups (6 ounces) shredded mozzarella cheese1
1/2 to 2 cups shredded cheddar cheese
1. In a large stock pot, cook the pasta or egg noodles according to package
instructions. Drain pasta in a strainer.
2. In the now-empty stock pot, melt the butter. Add onions and saute until onions
are tender. Stir in flour to make a thick paste. Add milk, salt, and pepper. Cook
and stir until bubbly and slightly thickened. Remove from heat.
3. Add cooked pasta and drained tuna to sauce, stirring to coat. Stir in
mozzarella cheese.
4. Pour into a lightly greased 9x13-inch baking dish. Top with shredded cheddar
cheese.
5. Bake uncovered at 350 degrees. Bake for 20 minutes or until cheese is
bubbly.

Shrimp and Grits

% 3/4 cup uncooked grits
% 6 ounces garlic flavored processed cheese, cubed
% 1 pinch cayenne pepper
% 2 tablespoons butter
% 2 tablespoons olive oil
% 2 cloves garlic, minced
% 1 tomato, diced
% 2 pounds fresh shrimp, peeled and deveined
% 1/2 lemon, juiced
% salt to taste
1. Cook grits according to package directions. Stir in cubed cheese and cayenne
pepper. Keep warm over low heat.
2. Heat butter and oil in a large skillet over medium-high heat. Saute garlic and
tomato until tomato begins to soften. Stir in shrimp and lemon juice. Saute until
 shrimp are pink. Season with salt to taste.
Spread warm grits on a serving platter and pour shrimp mixture on top.

Lunch/ Snack
Corn Dog Muffins
Cornbread recipe doubled8 hot dogs24 muffin papers to line muffin pans.
Mix up the cornbread. Cut hot dogs into thirds. Scoop cornbread batter into the
paper lined muffin cups. Place 1/3 hot dog into each muffin. Bake 400 for 20 min

Cornbread
1 cup cornmeal1 cup whole wheat flour1 t. baking powder1 t. salt2 eggs2 T.
honey¼ cup melted butter1 cup buttermilk
Stir together dry ingredients. Add eggs, honey, butter and buttermilk. Stir until
just mixed. Spoon batter into 12 muffin baking cups. Bake at 400 degrees for 20
minutes.

Hot pocket

Crust
3 1/2 cups whole wheat flour1 t. sea salt1 cup melted butter1 cup plain yogurt
Stir ingredients together until thoroughly mixed.
Pizza Sauce
1 1/2 cups tomato sauce1/2 t. garlic powder1 1/2 t. oregano1 1/2 t. basil
Stir together and simmer for a few minutes.
Pizza Pocket Fillings
Grated mozzarella or white cheddar cheese, cooked hamburger, pepperoni,
olives, peppers, mushrooms
To form a Pizza Pocket
Roll a small ball of dough into a circle. Place one tablespoon of pizza sauce in
the center. Put in a small amount of your choice of toppings. Fold the dough in
half. Use a fork to pinch the edges together.
Lay Pizza Pockets on a cookie sheet lined with parchment paper. Freeze for
about one hour. Pop them off the cookie sheet and put them into a freezer bag…
and back into the freezer.

Bake your Pizza Pockets

For frozen Pizza Pockets, bake in a 400 degree oven for 30 minutes. If the Pizza
Pockets are thawed, bake at 400 degrees for 20 minutes.