* Exported from MasterCook * Baked Chicken Breast Cornbread Stuffing Recipe By Serving Size Categories Amount -------8 1 1 3 2 1 1 1/2 1/4 : : 8 Preparation Time

:0:00 : Baked Chicken Ingredient -- Preparation Method -------------------------------chicken breasts -- boned and skinned butter -- divided sweet onion -- diced collard greens -- washed and chopped crumbled cornbread egg -- beaten slightly ground sage salt pepper Sweet Onion Gravy -- recipe follows cooked rice SWEET ONION GRAVY butter Vidalia onions or other sweet onions -- thinly sliced chicken broth heavy cream brown food coloring salt pepper cold water cornstarch Gravy from fry pan

Measure -----------whole stick small cups cups teaspoon teaspoon teaspoon

4 2 2 1/2 1/2 1/2 1/4 1/4

tablespoons cups cup teaspoon teaspoon teaspoon cup tablespoons

2

In large fry pan, place all but 1 tablespoon of the butter and melt over medium heat. Add onion and saut� until transparent. Add collard greens and cook until tender, about 3 minutes. Remove from heat and place onion and collards in large bowl. Add cornbread, egg and sage. Mix well and cool. Between two sheets of plastic wrap, place chicken breasts, smooth side down. Pound gently with meat mallet or rolling pin until slightly flattened. Place 1/8 of stuffing on center of each breast; roll and tuck ends under. On large, greased baking pan with sides, place chicken. Melt remaining 1 tablespoon of butter and brush lightly on chicken. Sprinkle with salt and pepper. (At this point, chicken may be covered and placed in refrigerator for up to 24 hours). Place in 375F oven and cook about 20 minutes or until meat is no longer pink when tested with a knife. Slice each breast into 5 slices and arrange on plate with Sweet Onion Gravy and rice. Makes 8 servings. To prepare Sweet Onion Gravy, in fry pan, place 4 tablespoons butter and melt over medium heat. Add 2 thinly-sliced Vidalia or other sweet onions and saut� until transparent. Add 2 cups chicken broth, 1/2 cup heavy cream, 1/2 teaspoon brown food coloring, 1/2 teaspoon salt and 1/4 teaspoon pepper; bring to boil. In 1/4 cup cold water, dissolve 2 tablespoons cornstarch; add some of gravy from fry pan and stir to mix well. Carefully add cornstarch mixture to gravy, stirring vigorously to prevent lumps. Bring to boil, stirring constantly, until thickened.

Source: "National Broiler Council" - - - - - - - - - - - - - - - - - - Per serving: 905 Calories (kcal); 55g Total Fat; (55% calories from fat); 68g Protein; 33g Carbohydrate; 300mg Cholesterol; 1222mg Sodium Food Exchanges: 2 Grain(Starch); 9 Lean Meat; 1 Vegetable; 0 Fruit; 5 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 4288 0 2896 0 0 0 0 2130706543 0 0 0 5454 0 0 3314 0 0 0 0 2130706543 * Exported from MasterCook * Basic Meatballs Recipe By Serving Size Categories Amount -------1 1/2 1 2 1/2 :Susan Parenti : 12 Preparation Time :0:10 : Beef

Ground Beef

Measure -----------pound cup tablespoons teaspoon

Ingredient -- Preparation Method -------------------------------ground beef -- 80% lean fresh bread crumbs egg -- beaten onion -- finely chopped salt

Place ground beef, bread crumbs, egg, onion, and salt in bowl. Add specified ingredients to prepare either Italian, Oriental or Scandinavian Meatballs. Follow remaining procedures as directed in desired recipe. Source: "National Cattlemen's Beef Association" - - - - - - - - - - - - - - - - - - Per serving: 128 Calories (kcal); 10g Total Fat; (74% calories from fat); 7g Protein; 1g Carbohydrate; 48mg Cholesterol; 129mg Sodium Food Exchanges: 0 Grain(Starch); 1 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 * Exported from MasterCook * Beef Rib Eye Roast with Madeira Sauce Recipe By Serving Size Categories :Susan Parenti : 12 Preparation Time :0:15 : Beef

Roast

Amount -------5 2 1 1 1 1/2 1/4 1 1/2 1

Measure -----------pounds cloves teaspoon teaspoon teaspoon teaspoon cup cup cup tablespoon

Ingredient -- Preparation Method -------------------------------beef rib eye roast garlic -- crushed salt black pepper -- cracked dried thyme leaves -- crushed dried tarragon leaves -- crushed shallots -- finely chopped ready-to-serve beef broth Madeira wine tomato paste Apple slices -- if desired Italian parsley -- if desired

Combine garlic, salt, pepper, thyme and tarragon to form paste; rub evenly over surface of beef rib roast. Place roast, fat side up, on rack in shallow roasting pan. Insert meat thermometer into thickest part of roast, not touching fat. Do not add water. Do not cover. Roast in 350 degrees F (moderate) oven to desired degree of doneness. Allow 18 to 20 minutes per pound for rare; 20 to 22 minutes per pound for medium. Remove roast when meat thermometer registers 135 degrees F for rare; 155 degrees F for medium. Cover roast with aluminum foil tent and allow to stand 15 to 20 minutes. Roast will continue to rise approximately 5 degrees F in temperature to reach 140 degrees F for rare; 160 degrees F for medium. Meanwhile skim and discard fat from drippings in roasting pan. Add shallots; cook over medium heat 2 to 3 minutes, stirring occasionally. Increase heat to medium-high. Deglaze pan by adding beef broth and Madeira wine to pan, stirring to dissolve browned meat juices attached to pan. Add tomato paste; continue cooking until liquid is reduced to 3/4 cup, stirring frequently. Trim excess fat from roast before carving. Serve roast with sauce. Garnish roast with apple slices and Italian parsley. Source: "National Cattlemen's Beef Association" - - - - - - - - - - - - - - - - - - Per serving: 342 Calories (kcal); 17g Total Fat; (48% calories from fat); 40g Protein; 2g Carbohydrate; 93mg Cholesterol; 378mg Sodium Food Exchanges: 0 Grain(Starch); 5 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : A beef rib eye roast will yield three 3-ounce cooked, trimmed servings per pound. Nutr. Assoc. : 9042 0 0 0 3159 3158 0 117 4080 0 0 0 * Exported from MasterCook * Beef, Roasted Garlic, and Lemon Kabobs Recipe By :Susan Parenti

Serving Size Categories

: 6 : Beef

Preparation Time :0:30 Steak Ingredient -- Preparation Method -------------------------------beef sirloin steak -- boneless cut into 24 - 1 1/4 - inch new potatoes -- halved lemon -- cut into 6 wedges, cut each wedge in half olive oil fresh oregano leaves -- minced OR dried oregano leaves -- crushed garlic cloves -- unpeeled green bell pepper -- cut into 24 pieces salt black pepper

Amount Measure -------- -----------1 thick pieces 9 small 1 3 tablespoons 1 tablespoon 1 12 1 teaspoon large medium teaspoon teaspoon

1/2 1/4

Place potato halves around sides of 11 3/4 � 7 1/2-inch microwave-safe baking dish. Cover and microwave at HIGH 6 to 8 minutes or until almost tender, rearranging halfway through cooking time. Trim excess fat from beef sirloin steak. Combine oil and oregano in small bowl. Add lemon pieces, garlic cloves and bell pepper to cooked potatoes; pour oil mixture over vegetables, tossing to coat. Alternately thread beef pieces, vegetables and lemon on six 12-inch metal skewers. Place kabobs on grid over medium coals (see notes). Grill 10 to 15 minutes for rare to medium, turning occasionally. Season with salt and pepper. Source: "National Cattlemen's Beef Association" - - - - - - - - - - - - - - - - - - Per serving: 260 Calories (kcal); 9g Total Fat; (31% calories from fat); 8g Protein; 37g Carbohydrate; 13mg Cholesterol; 200mg Sodium Food Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates NOTES : To check temperature, cautiously hold hand about 4 inches above coals. Medium coals will force removal of hand in 4 seconds. A beef sirloin steak will yield four 3-ounce cooked, trimmed servings per pound. Nutr. Assoc. : 39733 0 0 0 2130706543 0 3133 0 0 0 161 * Exported from MasterCook * Boeuf Chablis Blanc Recipe By Serving Size Categories Amount -------2 1/2 4 :Susan Parenti : 8 Preparation Time :0:30 : Beef Ingredient -- Preparation Method -------------------------------boneless beef chuck -- cut into 1-inch pieces butter or margarine

Measure -----------pounds ounces

1/4 2 4 3 2 6 2 3 1 1/2 1 1/2 1/4 1 18

cup cups

tablespoons cloves teaspoons teaspoons teaspoon pound small

cognac -- if desired white Chablis wine carrots -- cut into 2.5-inch sticks carrots -- grated onions -- diced all-purpose flour garlic -- finely sliced bay leaves salt thyme -- ground pepper mushrooms white onions -- 1-inch in diameter and peeled French bread -- if desired

Brown boneless beef chuck pieces (1/2 at a time) in butter in Dutch oven. Heat cognac; ignite and pour over beef, if desired. Add wine, carrot sticks, grated carrots, diced onion, flour, garlic, bay leaves, salt, thyme and pepper; mix lightly. Cover and cook in 375F (moderate) oven 2 hours, stirring every half hour. Add mushrooms and onions; cover and continue cooking 2 hours, stirring occasionally. Adjust seasoning to taste. Remove bay leaves. Source: "National Cattlemen's Beef Association" - - - - - - - - - - - - - - - - - - Per serving: 617 Calories (kcal); 36g Total Fat; (55% calories from fat); 29g Protein; 35g Carbohydrate; 117mg Cholesterol; 653mg Sodium Food Exchanges: 1/2 Grain(Starch); 3 1/2 Lean Meat; 5 1/2 Vegetable; 0 Fruit; 5 Fat; 0 Other Carbohydrates Serving Ideas : Serve with French bread, if desired. NOTES : Cooking liquid should become a thick sauce. If sauce is too thin, increase oven temperature to 400 degrees F during last 20 minutes of cooking time. If sauce is too thick, add water as needed. Nutr. Assoc. : 20005 0 20005 2526 0 5607 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Burgundy Beef Stew Recipe By Serving Size Categories Amount -------1 pieces 3 1 1/8 1 :Susan Parenti : 4 Preparation Time :0:30 : Beef

Soup/Stew

Measure -----------pound tablespoons teaspoon teaspoon tablespoon

Ingredient -- Preparation Method -------------------------------boneless beef chuck -- cut into 1 1/2 � 1 1/2 � 1/2-inch all-purpose flour -- divided salt pepper vegetable oil

4 8 1 1

1/2 1/4 1/8

4 2 2

medium small cup tablespoon clove teaspoon teaspoon ounces tablespoons tablespoons

carrots -- sliced 1/2-inch thick onions Burgundy wine catsup garlic -- crushed dried marjoram leaves -- crushed dried thyme leaves -- crushed mushrooms -- halved water fresh parsley -- chopped

Trim excess fat from beef chuck. Combine 2 tablespoons flour, salt and pepper; dredge beef. Place beef and oil in 11 3/4 � 7 1/2-inch microwave-safe baking dish. Cover and microwave at MEDIUM-LOW or 30 percent power 20 minutes, stirring after 10 minutes. Add carrots and onions. Combine wine, catsup, garlic, marjoram and thyme; pour over beef and vegetables, stirring to combine. Cover and continue to microwave at MEDIUM-LOW 45 minutes, stirring every 15 minutes. Add mushrooms and continue to microwave at MEDIUM-LOW 15 to 25 minutes or until beef and vegetables are tender. Combine remaining 1 tablespoon flour and water; stir into beef and vegetables. Sprinkle with parsley. Cover and microwave at MEDIUM-LOW 3 minutes, stirring after 1 1/2 minutes. Source: "National Cattlemen's Beef Association" - - - - - - - - - - - - - - - - - - Per serving: 437 Calories (kcal); 22g Total Fat; (46% calories from fat); 23g Protein; 34g Carbohydrate; 66mg Cholesterol; 688mg Sodium Food Exchanges: 1/2 Grain(Starch); 2 1/2 Lean Meat; 5 Vegetable; 0 Fruit; 2 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 20005 0 0 0 0 0 0 5606 0 0 3128 3159 0 0 0 * Exported from MasterCook * Camper's Pizza Recipe By Serving Size Categories Amount -------12 1 1/2 8 8 4 2 1/4 1/3 4 1 :Susan Parenti : 6 Preparation Time :0:15 : Beef

Ground Beef

Measure -----------ounces medium teaspoon ounces ounces ounces ounces cup ounces teaspoon

Ingredient -- Preparation Method -------------------------------ground beef -- 80% lean onion -- chopped salt refrigerated crescent rolls pizza sauce mushroom stems and pieces -- drained and chopped ripe olives -- pitted and sliced green bell pepper -- coarsely chopped shredded Mozzarella cheese dried oregano leaves -- crushed

Cook ground beef and onion in well-seasoned 11 to 12-inch heavy skillet with heat-proof handle over medium coals* until no longer pink, stirring occasionally to break up beef. Remove beef mixture to paper towel; season with salt. Pour off drippings, leaving skillet "greased". Separate crescent roll dough triangles; place in skillet, pressing edges together to form bottom crust and 1-inch rim up side of skillet. Spread half of pizza sauce over dough; spoon ground beef mixture over sauce. Top with mushrooms, olives and bell pepper. Pour remaining sauce over all; sprinkle with cheese and oregano. Place skillet in center of grid over medium coals (see notes). Place cover on cooker and cook 20 to 30 minutes or until crust is lightly browned. Source: "National Cattlemen's Beef Association" - - - - - - - - - - - - - - - - - - Per serving: 402 Calories (kcal); 25g Total Fat; (55% calories from fat); 18g Protein; 27g Carbohydrate; 65mg Cholesterol; 824mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 4 Fat; 0 Other Carbohydrates NOTES : To check temperature, cautiously hold hand about 4 inches above coals. Medium coals will force removal of hand in 4 seconds. If cooked over open grill or coals, cover skillet tightly with aluminum foil. Nutr. Assoc. : 0 0 0 510 0 0 0 0 0 3133 * Exported from MasterCook * Carne Asada Recipe By Serving Size Categories Amount -------4 2 6 1/4 1/4 :Susan Parenti : 6 Preparation Time :0:20 : Beef

Steak

Measure -----------tablespoons cup cup

Ingredient -- Preparation Method -------------------------------Fresh Tomato Salsa -- see recipe beef rib eye steaks -- cut 3/4 inch thick fresh lime juice flour tortillas (6-inch in diameter) Colby cheese -- shredded Monterey Jack cheese -- shredded

Prepare Fresh Tomato Salsa. Place beef rib eye steaks in utility dish; sprinkle both sides of steaks with lime juice, rubbing into surface. Cover and refrigerate while preparing coals. Wrap tortillas securely in heavy-duty aluminum foil. Place steaks on grid over medium coals (see notes). Grill steaks 7 to 9 minutes for rare to medium, turning once. Place tortilla packet on outer edge of grid, five minutes before end of cooking time. Heat tortillas 5 minutes, turning once. Top each steak with equal amounts of each cheese 1 minute before end of cooking time. Trim excess fat from steaks; carve steaks into slices.

Source: "National Cattlemen's Beef Association" - - - - - - - - - - - - - - - - - - Per serving: 101 Calories (kcal); 7g Total Fat; (63% calories from fat); 6g Protein; 3g Carbohydrate; 22mg Cholesterol; 158mg Sodium Food Exchanges: 0 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Serving Ideas : Serve with salsa and warm tortillas. NOTES : To check temperature, cautiously hold hand about 4 inches above coals. Medium coals will force removal of hand in 4 seconds. Beef rib eye steaks will yield three 3-ounce cooked, trimmed servings per pound. Nutr. Assoc. : 0 2204 0 0 0 0 * Exported from MasterCook * Fresh Tomato Salsa Recipe By Serving Size Categories Amount -------2 2 1 1 1 1 2 1/4 1/4 :Susan Parenti : 8 Preparation Time :0:15 : Miscellaneous Ingredient -- Preparation Method -------------------------------tomatoes -- seeded and coarsely chopped green onion -- thinly sliced fresh cilantro -- chopped OR fresh parsley -- chopped red wine vinegar jalape�o pepper -- seeded and minced garlic -- crushed salt black pepper -- coarsely ground

Measure -----------medium tablespoons tablespoon tablespoon tablespoon small cloves teaspoon teaspoon

Combine tomato, green onion, cilantro, wine vinegar, jalape�o pepper, garlic, salt and black pepper; cover and reserve until ready to use. Source: "National Cattlemen's Beef Association" - - - - - - - - - - - - - - - - - - Per serving: 9 Calories (kcal); trace Total Fat; (9% calories from fat); trace Protein; 2g Carbohydrate; 0mg Cholesterol; 70mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 2130706543 0 0 0 0 0 * Exported from MasterCook *

Chafing Dish Chicken Wings Recipe By Serving Size Categories Amount -------15 1/2 1/2 2 1/4 2 1/4 : : 15 Preparation Time :0:00 : Chicken Wings Ingredient -- Preparation Method -------------------------------broiler-fryer chicken wings soy sauce lemon juice canola oil honey garlic -- minced hot pepper sauce SWEET AND SOUR SAUCE Remaining marinade pineapple cubes -- drained (reserve juice) green pepper -- cubed vinegar chicken broth cornstarch ground ginger reserved pineapple juice

Measure -----------cup cup tablespoons cup cloves teaspoon

1 1 1 4 1 1/4

8-ounce can cup cup tablespoons teaspoon cup

1/4

Make marinade by mixing together soy sauce, lemon juice, canola oil, honey, garlic and hot pepper sauce; stir until honey is dissolved. Place chicken wings on cutting board; cut and discard (or save for stock) wing tips. Cut remaining wing into two sections at joint, making 30 drumettes. Place chicken in bowl and pour soy-honey mixture over all; cover and marinate in refrigerator overnight. Arrange chicken drumettes in single layer on baking pan; pour marinade over chicken. Bake in 425F. oven for about 20 minutes or until chicken is fork-tender, basting several times with marinade during cooking. Place chicken in chafing dish, reserving marinade for making sauce. Pour Sweet and Sour Sauce over wings and keep warm in chafing dish. To prepare Sweet and Sour Sauce, in saucepan, pour marinade remaining after chicken has cooked. Add 1 can (8 ounces) pineapple cubes (drained but juice retained), 1 green pepper cut into cubes, 1/4 cup vinegar and 1 cup chicken broth. Slowly bring to a boil. In small bowl, mix together until smooth 4 tablespoons cornstarch, 1 teaspoon ground ginger and 1/4 cup reserved pineapple juice. Stir mixture into liquids in saucepan and boil until thickened and smooth, about 2 minutes. Source: "National Broiler Council" Yield: "30 Hors d'oeuvres" - - - - - - - - - - - - - - - - - - Per serving: 118 Calories (kcal); 6g Total Fat; (41% calories from fat); 6g Protein; 12g Carbohydrate; 16mg Cholesterol; 618mg Sodium Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates

Nutr. Assoc. : 9234 0 0 0 0 0 0 0 2130706543 26134 0 0 0 0 0 2130706543 * Exported from MasterCook * Chicken and Vegetables on Toast Points Recipe By Serving Size Categories Amount -------1 1/2 pieces 1 1/2 1/4 1 1/2 1 1 2 1 4 6 : : 6 Preparation Time :0:00 : Chicken Breast Ingredient -- Preparation Method -------------------------------chicken breasts -- boneless skinless cut into 1-inch butter-flavored margarine salt pepper dairy sour cream soy sauce paprika white wine frozen peas -- thawed freshly-grated Parmesan cheese bread -- cut into 4 triangles toasted

Measure -----------pounds tablespoon teaspoon teaspoon cups teaspoon teaspoon tablespoons package tablespoons slices

In 10-inch nonstick fry pan, place margarine and melt over medium temperature, about 2 minutes. Add chicken in one layer; cook about 4 minutes. Turn all pieces and cook until light brown, about 4 minutes more. Sprinkle with salt and pepper. Stir in sour cream, soy sauce and paprika; reduce temperature to low and cook until hot through, about 4 minutes. Stir in white wine and cook 1 minute more. Add hot cooked peas, pearl onions and mushrooms and pour all into greased 1-1/2 quart shallow baking dish. Sprinkle with Parmesan cheese and broil in oven until light brown, about 4 minutes. Serve on toast points. Source: "National Broiler Council" - - - - - - - - - - - - - - - - - - Per serving: 393 Calories (kcal); 24g Total Fat; (56% calories from fat); 25g Protein; 17g Carbohydrate; 89mg Cholesterol; 554mg Sodium Food Exchanges: 1 Grain(Starch); 3 Lean Meat; 0 Vegetable; 0 Fruit; 3 Fat; 0 Other Carbohydrates Nutr. Assoc. : 2571 4101 0 0 1394 0 0 0 0 1034 0 0 * Exported from MasterCook * Chicken Breast and Goat Cheese with Pepper Sauce Recipe By :

Serving Size Categories Amount -------4 1/2 1/4 6 4 4 8 1 1 2 3 1 1/4 1/8

: 4 Preparation Time :0:00 : Chicken Breast Ingredient -- Preparation Method -------------------------------chicken breast halves -- boned and skinned salt pepper fresh goat cheese -- * see note fresh basil leaves fresh sage leaves grape leaves in brine garlic clove spring rosemary BELL PEPPER SAUCE green peppers -- sliced onion -- sliced olive oil salt pepper

Measure -----------teaspoon teaspoon ounces

small tablespoons teaspoon teaspoon

Sprinkle chicken breast halves with salt and pepper. Divide cheese into 4 portions and spread on top of each piece of chicken. Place 1 basil leaf and 1 sage leaf on each; wrap chicken with 2 or 3 grape leaves. In large saucepan with steaming rack, place about 1 inch of water; add garlic and rosemary and bring to a boil. Arrange chicken on steaming rack, cover and cook on high heat for about 20 minutes, making sure that the water doesn't completely evaporate. Place chicken on serving plate and pour sauce around it. Serve with mashed potatoes or rice, if desired. To prepare Bell Pepper Sauce, Slice two green bell peppers and 1/4 small onion; put through a juicer. In small saucepan, place pepper-onion juice, 3 tablespoons olive oil, 1 teaspoon salt and 1/8 teaspoon pepper; bring just to a boil. Source: "National Broiler Council" - - - - - - - - - - - - - - - - - - Per serving: 564 Calories (kcal); 39g Total Fat; (63% calories from fat); 44g Protein; 7g Carbohydrate; 137mg Cholesterol; 1240mg Sodium Food Exchanges: 0 Grain(Starch); 6 Lean Meat; 1 Vegetable; 0 Fruit; 4 Fat; 0 Other Carbohydrates NOTES : Ricotta or cream cheese mixed with Parmesan may be substituted. Nutr. Assoc. : 0 1326 0 639 0 3403 26623 0 3399 0 0 0 0 0 0 * Exported from MasterCook * Chicken Salad of the Wife of Kit Carson Recipe By Serving Size Categories : : 4 Preparation Time :0:00 : Chicken Breast

Salads

Amount -------4 1 4 2 2 1 1/2 4 4 28 1/4 1/2 1/2 1 1/2 2 3/4 3/4 1/4 1/8 1/2

Measure -----------cup tablespoons medium medium head cup teaspoons tablespoons

Ingredient -- Preparation Method -------------------------------chicken breast halves -- boneless skinless garbanzo beans -- drained chopped green chilies avocados -- peeled and diced tomatoes -- cored, seeded, and diced Romaine lettuce -- cut into thin strips Spicy Lime Dressing -- recipe follows Marinade -- recipe follows sour cream bottled tomato salsa blue corn tortilla chips SPICY LIME DRESSING garlic shallot ground chili red wine vinegar fresh lime juice Dijon mustard pur�ed ancho chili salt pepper peanut oil MARINADE fresh pineapple juice honey sesame oil cider vinegar sugar garlic ground chili ground coriander ground cumin

clove teaspoon tablespoons tablespoons teaspoon teaspoon teaspoon teaspoon cup

1 1/2 3 2 1/2 2 4 4 1/2 1/2

cups tablespoons tablespoons cup tablespoons cloves tablespoons teaspoon teaspoon

Place chicken in Marinade and refrigerate, covered, about 4 hours. Remove chicken from Marinade and place on prepared grill. Grill about 10 minutes, turning once. Or, place chicken in heavy fry pan sprayed with non-stick vegetable spray and saut� about 10 minutes, turning once. In large bowl, mix together garbanzo beans, green chilies, avocados, tomatoes, lettuce and Spicy Lime Dressing; toss gently to mix well. For full salad, arrange in large bowl or platter with 20 blue corn tortilla chips around side. Add salad mixture and top with 4 chicken breast halves. On top of each chicken breast half, arrange 2 chips and top each one with 1 teaspoon sour cream and 1 tablespoon tomato salsa. For individual salads, cut each chicken breast half into 4 or 5 strips; arrange salad in individual bowl or plate with 6 tortilla chips around edge. Top each with chicken strips, 1 tortilla chip, 1 teaspoon sour cream and 1 tablespoon tomato salsa. To prepare Marinade, in food processor or blender, place 1-1/2 cups fresh pineapple juice, 3 tablespoons honey, 2 tablespoons sesame oil, 1/2 cup cider vinegar, 2 tablespoons sugar, 4 cloves garlic, 4 tablespoons ground chili, 1/2 teaspoon ground coriander and 1/2 teaspoon ground cumin. Blend until very smooth.

Spicy Lime Dressing, in food processor or blender, place 1/4 clove garlic, 1/2 shallot, 1/2 teaspoon ground chili, 1-1/2 tablespoons red wine vinegar, 2 tablespoons fresh lime juice, 3/4 teaspoon Dijon mustard, 3/4 teaspoon pur�ed ancho chili, 1/4 teaspoon salt and 1/8 teaspoon pepper. Process on medium speed, slowly adding 1/2 cup peanut oil in thin stream until well incorporated. Source: "National Broiler Council" - - - - - - - - - - - - - - - - - - Per serving: 1809 Calories (kcal); 74g Total Fat; (36% calories from fat); 67g Protein; 225g Carbohydrate; 95mg Cholesterol; 1336mg Sodium Food Exchanges: 12 Grain(Starch); 5 Lean Meat; 2 Vegetable; 1/2 Fruit; 12 Fat; 1 1/2 Other Carbohydrates Nutr. Assoc. : 0 0 2607 0 0 0 2130706543 0 0 1325 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Cozy Lime Chicken for Two Recipe By Serving Size Categories Amount -------4 4 2 1/2 1/2 3 : : 2 Preparation Time :0:00 : Chicken Ingredient -- Preparation Method -------------------------------favorite broiler-fryer chicken parts fresh lime juice olive oil salt freshly ground pepper sliced mushrooms in butter

Measure -----------tablespoons tablespoons teaspoon teaspoon ounces

In small bowl, mix lime juice and olive oil. Dip each chicken part in mixture, covering completely. On foil-lined baking pan, arrange chicken in single layer; sprinkle with salt and pepper. Arrange oven rack at least 6 inches from heat and set temperature at broil (450F.). Broil chicken about 15 minutes; turn and pour remaining lime-oil mixture over chicken. Continue to broil about 15 minutes more or until fork can be inserted in chicken with ease. Pour mushrooms in butter from can over chicken and return to oven for about 2 minutes or until mushrooms are hot. Source: "National Broiler Council" - - - - - - - - - - - - - - - - - - Per serving: 608 Calories (kcal); 46g Total Fat; (69% calories from fat); 41g Protein; 5g Carbohydrate; 198mg Cholesterol; 689mg Sodium Food Exchanges: 0 Grain(Starch); 5 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 6 Fat; 0 Other Carbohydrates

Nutr. Assoc. : 20019 0 0 0 0 4977 * Exported from MasterCook * Cumin Chicken with Borracho Beans and Braised Mustard Greens Recipe By Serving Size Categories Amount -------4 2 2 2 1 1/4 2 1 1/4 1/2 1 1 6 8 2 1/4 2/3 1/4 cup teaspoon tablespoons : : 4 Preparation Time :0:00 : Chicken Breast Ingredient -- Preparation Method -------------------------------chicken breast quarters Toasted Cumin and Black Pepper Rub -- recipe follows Borracho Beans -- recipe follows olive oil butter shallots -- minced mustard greens -- washed and stemmed TOASTED CUMIN AND BLACK PEPPER RUB cumin seeds dried oregano black peppercorns salt sugar BORRACHO BEANS dried pinto beans -- washed vegetable oil onion -- diced serrano chilies with seeds -- minced plum tomatoes -- diced beer salt chopped fresh cilantro

Measure ------------

tablespoons tablespoons pound cup tablespoons tablespoon teaspoon teaspoon cup tablespoon

Rub chicken thoroughly with Toasted Cumin and Black Pepper Rub. Place in refrigerator overnight or at least 2 hours. Prepare Borracho Beans and keep hot. In fry pan over medium-heat, place olive oil. Add chicken and sear on each side. Remove chicken to 350F oven and cook about 45 minutes or until fork can be inserted with ease. In large fry pan, place butter and shallots; cook, stirring, about 2 minutes. Add mustard greens and cook, tossing gently, until wilted. To serve, arrange mustard greens in 4 shallow bowls. Add beans evenly around the greens and top with chicken. To prepare Toasted Cumin and Black Pepper Rub, in fry pan, place 1/4 cup cumin seeds, 2 tablespoons dried oregano, 1 tablespoon black peppercorns, 1/4 teaspoon salt and 1/2 teaspoon sugar. Place over medium heat and toast, stirring, about 2 minutes. Transfer to spice grinder and pulse until smooth. Borracho Beans: Thoroughly wash 1 cup dried pinto beans cover with water and soak overnight. Drain and rinse beans, place in medium saucepan and add water to cover beans by about 3 inches. Place over low heat and simmer

until just tender, about 1-1/2 hours, adding more water if necessary to keep beans covered. Drain. In large fry pan over medium-heat, place 1 tablespoon vegetable oil, 1/4 onion (diced) and 6 serrano chilies with seeds (minced). Cook about 5 minutes until softened but not browned. Stir in 8 plum tomatoes (diced), 2/3 cup beer and 1/4 teaspoon salt. Add beans, bring to a boil, reduce heat and simmer about 10 minutes until slightly thickened. Stir in 2 tablespoons chopped fresh cilantro leaves just before serving. Source: "National Broiler Council" - - - - - - - - - - - - - - - - - - Per serving: 555 Calories (kcal); 20g Total Fat; (32% calories from fat); 44g Protein; 52g Carbohydrate; 84mg Cholesterol; 461mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 4 1/2 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 3 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 2572 2130706543 2130706543 0 0 0 0 0 491 0 0 0 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Easy & Elegant Chicken Medallions Recipe By Serving Size Categories Amount -------3/4 2 1/2 1/8 2 1 4 1 1/4 2 1/2 : : 2 Preparation Time :0:00 : Chicken Breast Ingredient -- Preparation Method -------------------------------chicken breasts -- boned and skinned flour salt pepper canola oil onion -- sliced mushroom pieces -- drained Dijon mustard water white wine nonfat plain yogurt

Measure -----------pound tablespoons teaspoon teaspoon tablespoons small ounces teaspoon cup tablespoons cup

Dust chicken breast pieces with flour and sprinkle with salt and pepper. In non-stick fry pan, place oil and heat to medium high temperature. Add chicken and cook, turning, about 5 minutes or until brown on all sides. Push chicken to side of pan; add onion and mushrooms. Stir and cook until onion is clear, about 5 minutes. In small bowl, place mustard. Slowly add water, then wine, stirring until smooth; pour mixture over chicken. Cover, reduce heat to low and simmer about 10 minutes or until chicken is fork-tender. Remove chicken to serving bowl. Stir yogurt into pan drippings and pour over chicken. Source: "National Broiler Council"

- - - - - - - - - - - - - - - - - - Per serving: 462 Calories (kcal); 27g Total Fat; (53% calories from fat); 34g Protein; 18g Carbohydrate; 88mg Cholesterol; 699mg Sodium Food Exchanges: 1/2 Grain(Starch); 4 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 2 1/2 Fat; 0 Other Carbohydrates NOTES : Serve with fettuccini. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Elegant Garlic Chicken for Two Recipe By Serving Size Categories Amount -------2 2 1 1 2 1 1/2 1/2 1 1/2 : : 2 Preparation Time :0:00 : Chicken Ingredient -- Preparation Method -------------------------------broiler-fryer chicken quarters butter garlic -- minced onion -- sliced cloves bay leaf -- broken in half salt coarsely ground pepper white wine sour cream

Measure -----------tablespoons clove medium teaspoon teaspoon cup cup

In medium fry pan, place butter and garlic and heat to medium temperature, about 2 minutes or until garlic is light brown. Add chicken and cook, turning, about 10 minutes or until brown on all sides. Place onion slices on bottom of pan under chicken; add cloves and bay leaf. Sprinkle chicken with salt and pepper; pour wine over chicken. Cover, reduce temperature to low and simmer about 40 minutes or until fork can be inserted in chicken with ease. Remove chicken to serving plates and keep warm. To pan drippings, add sour cream and cook, stirring, about 2 minutes until warm but not boiling. Spoon over chicken. Source: "National Broiler Council" - - - - - - - - - - - - - - - - - - Per serving: 585 Calories (kcal); 41g Total Fat; (71% calories from fat); 23g Protein; 13g Carbohydrate; 156mg Cholesterol; 782mg Sodium Food Exchanges: 1/2 Grain(Starch); 3 Lean Meat; 1 Vegetable; 0 Fruit; 6 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 20019 0 0 0 0 0 0 0 0 0 * Exported from MasterCook *

Fajitas Recipe By Serving Size Categories Amount -------1 1 1 4 1 4 1 3 1/2 :Susan Parenti : 4 Preparation Time :0:20 : Beef

Steak

Measure -----------pound pound pound tablespoons teaspoon teaspoon large

Ingredient -- Preparation Method -------------------------------beef skirt steak -- well-trimmed, cut 1/2-inch thick OR top round steak -- well-trimmed, cut 1/2-inch thick OR flank steak -- well-trimmed, cut 1/2-inch thick lime juice garlic salt pepper flour tortillas -- warmed tomato -- chopped green onions -- chopped Guacamole Dairy sour cream

Combine lime juice, garlic salt and pepper. Trim excess fat and gristle from beef skirt steak; pound steak to 1/4-inch thickness. Place steak in plastic bag; add marinade. turning to coat. Close bag securely and marinate in refrigerator 6 to 8 hours (or overnight, if desired), turning occasionally. Remove steak from marinade; discard marinade. Place steak on grid over medium coals (see notes). Grill 4 to 6 minutes, turning once. Carve across the grain into thin slices. Serve steak in tortillas and with remaining ingredients. Source: "National Cattlemen's Beef Association" - - - - - - - - - - - - - - - - - - Per serving: 446 Calories (kcal); 16g Total Fat; (32% calories from fat); 31g Protein; 44g Carbohydrate; 53mg Cholesterol; 917mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : To check temperature, cautiously hold hand about 4 inches above coals. Medium coals will force removal of hand in 4 seconds. Skirt steak may also be panbroiled over medium-high heat 5 to 7 minutes, turning occasionally. Carve and serve as directed above. Nutr. Assoc. : 2130706543 0 0 0 2130706543 0 0 0 0 0 0 0 2130706543 * Exported from MasterCook * Festive Chicken Dip Recipe By Serving Size Categories : : 30 Preparation Time :0:00 : Chicken Breast

Miscellaneous

Amount Measure -------- -----------2 whole into tiny pieces 4 1/2 tablespoons 2 1 teaspoon 1/2 teaspoon 16 ounces 1 1/2 cups 1 package 1 tablespoon 1 1 tablespoon 1 cup 1 small 2 4 1/4 ounces

Ingredient -- Preparation Method -------------------------------broiler-fryer chicken breasts -- skinned, boned, and cut fresh lime juice -- divided garlic cloves -- minced salt coarsely ground pepper refried beans with cheese sour cream -- divided taco seasoning mix -- divided picante sauce avocado -- finely chopped olive oil grated sharp Cheddar cheese onion -- chopped fine tomatoes -- chopped fine black olives -- chopped

Place chopped chicken in small bowl. Sprinkle with 4 tablespoons of the lime juice, minced garlic, salt and pepper; mix well and let stand while assembling dip. In another bowl, mix together refried beans, 1/2 cup of the sour cream, half of the taco seasoning mix (about 2-1/2 tablespoons) and picante sauce. Spread bean mixture in bottom of shallow, 2-quart, oblong casserole dish. Mix chopped avocado with remaining 1/2 tablespoon lime juice and sprinkle over bean mixture. Mix remaining 1 cup sour cream with remaining 1/2 package taco seasoning mix. Place 1 tablespoon olive oil in 10-inch non-stick fry pan and heat over high temperature until oil is very hot; add seasoned chicken, spreading in one layer (do not stir). Cook until chicken is brown on bottom and no liquid is visible, about 2 minutes. Turn chicken, brown side up, and continue to cook in very hot fry pan until the other side is brown and no liquid remains. Remove chicken to cold platter and break into little pieces with fork. Spread cooked chicken on avocado in dish, then spread on sour cream mixture. Next layer cheese, then onion, then tomatoes; top with black olives. Refrigerate until completely chilled. Serve with salsa-flavored tortilla chips. Yield: 2 quarts or approximately 30 hors d'oeuvres. Source: "National Broiler Council" Yield: "2 Quarts" - - - - - - - - - - - - - - - - - - Per serving: 100 Calories (kcal); 6g Total Fat; (52% calories from fat); 6g Protein; 6g Carbohydrate; 18mg Cholesterol; 293mg Sodium Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 4943 0 0 0 0 1246 0 0 0 0 0 20081 0 0 0 * Exported from MasterCook *

Flavorful Family Meatloaf Recipe By Serving Size Categories Amount -------2 1 3/4 1/8 8 1/4 1 1 2 1/3 1/3 :Susan Parenti : 8 Preparation Time :0:15 : Beef

Ground Beef

Measure -----------pounds teaspoon teaspoon teaspoon ounces medium cup cup cup

Ingredient -- Preparation Method -------------------------------ground beef -- 80% lean chili powder salt pepper corn kernels -- drained and chopped onion -- chopped soft bread crumbs eggs -- slightly beaten green bell pepper -- chopped barbecue sauce Salsa

Sprinkle chili powder, salt and pepper over ground beef. Add corn, onion, bread crumbs, eggs, bell pepper and barbecue sauce, mixing lightly but thoroughly. Shape beef mixture into 10 � 4-inch loaf. Place meatloaf on rack in shallow roasting pan. Bake in 350 degrees F (moderate) oven 1 1/2 hours or until cooked through. Cut loaf into slices and spoon salsa over slices. Source: "National Cattlemen's Beef Association" - - - - - - - - - - - - - - - - - - Per serving: 422 Calories (kcal); 32g Total Fat; (68% calories from fat); 22g Protein; 12g Carbohydrate; 143mg Cholesterol; 411mg Sodium Food Exchanges: 1/2 Grain(Starch); 3 Lean Meat; 1/2 Vegetable; 0 Fruit; 4 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 85 0 * Exported from MasterCook * Fresh Tomato Salsa Recipe By Serving Size Categories Amount -------2 2 1 1 1 :Susan Parenti : 8 Preparation Time :0:15 : Miscellaneous Ingredient -- Preparation Method -------------------------------tomatoes -- seeded and coarsely chopped green onion -- thinly sliced fresh cilantro -- chopped OR fresh parsley -- chopped red wine vinegar

Measure -----------medium tablespoons tablespoon tablespoon tablespoon

1 2

1/4 1/4

small cloves teaspoon teaspoon

jalape�o pepper -- seeded and minced garlic -- crushed salt black pepper -- coarsely ground

Combine tomato, green onion, cilantro, wine vinegar, jalape�o pepper, garlic, salt and black pepper; cover and reserve until ready to use. Source: "National Cattlemen's Beef Association" - - - - - - - - - - - - - - - - - - Per serving: 9 Calories (kcal); trace Total Fat; (9% calories from fat); trace Protein; 2g Carbohydrate; 0mg Cholesterol; 70mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 2130706543 0 0 0 0 0 * Exported from MasterCook * Georgia Country Captain Chicken Recipe By Serving Size Categories Amount -------8 1 1 1/2 1/2 1 2 2 1 1/2 3 32 1 1/2 3 1/4 2 : : 8 Preparation Time :0:00 : Chicken Breast Ingredient -- Preparation Method -------------------------------chicken breast halves -- boned and skinned flour salt -- divided pepper cooking oil onions -- finely chopped green peppers -- chopped garlic clove -- minced white pepper curry powder tomatoes chopped parsley ground thyme currants almonds -- toasted cooked rice

Measure -----------cup teaspoons teaspoon cup small teaspoon teaspoons ounces teaspoon teaspoon tablespoons pound cups

In large plastic bag, mix together flour, 1 teaspoon of the salt and pepper; add chicken, one piece at a time, shaking to coat. In large fry pan, place oil and heat to medium temperature. Add chicken and cook, turning, about 15 minutes or until brown on all sides. Remove chicken from pan and keep warm. In same fry pan, place onions, green pepper and garlic; stir-fry about 5 minutes, or until onion is golden brown. Add remaining 1/2 teaspoon of the salt, white pepper, curry powder, tomatoes, chopped parsley and thyme. In large baking dish, place chicken. Pour tomato mixture over chicken (if sauce doesn't cover chicken, add a little water

to fry pan to loosen pan drippings and pour over chicken). Place in 375F. oven and cook about 45 minutes or until fork can be inserted in chicken with ease. Remove chicken and place on large serving platter with hot, fluffy rice. Stir currants into tomato mixture and spoon over rice. Sprinkle chicken with almonds and serve with chutney as an accompaniment. Source: "National Broiler Council" - - - - - - - - - - - - - - - - - - Per serving: 745 Calories (kcal); 49g Total Fat; (58% calories from fat); 38g Protein; 40g Carbohydrate; 93mg Cholesterol; 505mg Sodium Food Exchanges: 2 Grain(Starch); 4 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 7 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Grilled Chicken and Green Bean Salad Recipe By Serving Size Categories Amount -------5 1 1 1 1/2 1 1 1 1 : : 8 Preparation Time :0:00 : Chicken Breast

Grilled Chicken

Measure ------------

small pound cup 6-ounce jar teaspoon teaspoon teaspoon teaspoon

Ingredient -- Preparation Method -------------------------------chicken breasts -- boneless skinless red bell pepper -- cut in 1/4-inch strips green bell pepper -- cut in 1/4-inch strips red onion -- cut in 1/4-inch strips fresh green beans -- snapped and blanched DRESSING mayonnaise Creole mustard cider vinegar sugar salt white pepper

1/2 1/4

Place chicken on prepared grill and cook about 5 minutes per side. Chill in refrigerator; cut into 1/4-inch strips. In large mixing bowl, place chicken, peppers, onion and green beans. Add Dressing and toss gently to mix well. Serve with chilled fresh fruits, if desired. To prepare dressing, in medium bowl, mix together 1 cup mayonnaise, 1 jar (6 oz.) Creole mustard, 1 teaspoon cider vinegar, 1 teaspoon sugar, 1/2 teaspoon salt and 1/4 teaspoon white pepper. Source: "National Broiler Council" - - - - - - - - - - - - - - - - - - -

Per serving: 546 Calories (kcal); 40g Total Fat; (65% calories from fat); 39g Protein; 8g Carbohydrate; 126mg Cholesterol; 504mg Sodium Food Exchanges: 0 Grain(Starch); 5 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 3568 0 0 0 2977 0 0 0 1630 * Exported from MasterCook * Grilled Chicken Breast with Corn and Tomato Salsa Recipe By Serving Size Categories Amount -------6 1/2 1 2 2 3 : : 6 Preparation Time :0:00 : Chicken Breast

Grilled Chicken

Measure -----------cup teaspoon cloves sprigs sprigs

Ingredient -- Preparation Method -------------------------------chicken breast halves -- * see note olive oil cracked black pepper garlic -- minced rosemary thyme Dijon mustard CORN AND TOMATO SALSA Roma tomatoes -- coarsely chopped, cored and seeded fresh corn kernels -- cooked chopped jalape�o Chile red onion -- finely diced cider vinegar diced basil

6 1 1/4 2 1 2 1

cups tablespoons small tablespoons tablespoon

In small saucepan, place olive oil, pepper, garlic, rosemary and thyme. Over low heat, bring to a very warm stage (do not boil). Remove from heat and cool. Brush mustard over chicken, pour marinade over chicken, cover and marinate overnight in refrigerator. Remove chicken from oil and shake off any excess. Place on prepared grill, skin side down, about 6 inches from heat. Grill over medium heat about 12 minutes, turning once. To prepare Corn and Tomato Salsa,in food processor, coarsely chop 6 Roma tomatoes which have been cored and seeded. Stir in 1-1/4 cups cooked fresh corn kernels, 2 tablespoons chopped jalape�o Chile, 1 finely diced small red onion, 2 tablespoons cider vinegar and 1 tablespoon diced basil. Let stand about 1 hour to blend flavors. Source: "National Broiler Council" - - - - - - - - - - - - - - - - - - Per serving: 490 Calories (kcal); 32g Total Fat; (58% calories from fat); 33g Protein; 19g Carbohydrate; 93mg Cholesterol; 107mg Sodium Food Exchanges: 1/2 Grain(Starch); 4 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 3

1/2 Fat; 0 Other Carbohydrates NOTES : Chicken can be broiled if grill is not available. To serve, place chicken on plate and top with Corn and Tomato Salsa. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 20104 0 0 87 * Exported from MasterCook * Grilled Chicken Breast with Salsa and Gazpacho Salad Recipe By Serving Size Categories Amount -------4 1 1/2 1 : : 4 Preparation Time :0:00 : Chicken Breast

Grilled Chicken

Measure -----------large teaspoon teaspoon pound

Ingredient -- Preparation Method -------------------------------chicken breasts -- boneless skinless salt pepper baby field mixed greens Velvety Gazpacho Dressing -- recipe follows Fire Roasted Tomato Chipotle Salsa -- recipe follows VELVETY GAZPACHO DRESSING tomatillos -- husked rinsed and diced virgin olive oil fresh lime juice sherry vinegar chopped fresh cilantro leaves ripe avocado -- pitted peeled and diced red onion -- peeled and diced plum tomatoes -- diced cucumber -- peeled and diced serrano chilies -- seeded and finely minced red bell pepper -- seeded and diced salt FIRE ROASTED TOMATO CHIPOTLE SALSA virgin olive oil onion -- chopped Roma tomatoes -- blackened finely minced garlic -- roasted minced fresh cilantro chipotle chilies en adobo -- chopped Roma tomatoes -- peeled and seeded and chopped virgin olive oil red wine vinegar salt sugar

5 1/2 1 1/2 1/3 2 1/2 1/2 2 1/2 2 1 1 1 1 4 4 1 1/4 1/4 1 1 1/2 1/2 cup tablespoons cup tablespoons large

teaspoon tablespoon pound teaspoons cup pound cup cup tablespoon teaspoon

Gently pound chicken breasts to even thickness. Sprinkle with salt and pepper. Place on prepared charcoal grill and cook about 5 minutes on each side. Remove chicken from grill and keep warm. In large bowl, place greens. Add Velvety Gazpacho Dressing in desired amount (refrigerate unused portion). Toss and serve greens with chicken and Fire Roasted Tomato Chipotle Salsa.

To prepare Velvety Gazpacho Dressing, in blender or food processor, place 5 tomatillos (husked, rinsed and diced), 1/2 cup virgin olive oil, 1-1/2 tablespoons fresh lime juice, 1/3 cup sherry vinegar, 2 tablespoons chopped fresh cilantro leaves and 1/2 ripe avocado (pitted, peeled and diced). Pur�e. Add 1/2 red onion (peeled and diced), 2 large diced plum tomatoes, 1/2 cucumber (peeled and diced), 2 serrano chilies (seeded and finely minced) and 1 red bell pepper (seeded and diced). Pur�e again and add 1 teaspoon salt. To prepare Fire Roasted Tomato Chipotle Salsa, in saut� pan over medium heat, place 1 tablespoon virgin olive oil. Add 1/2 onion (chopped) and saut� until caramelized, about 10 minutes. In food processor or blender, place onion, 1 pound blackened Roma tomatoes and 4 teaspoons finely minced roasted garlic. Pulse until finely chopped but not pur�ed. Add 1/2 cup minced fresh cilantro leaves and 4 chopped chipotle chilies en adobo; pulse to mix. Peel, seed and chop 1 pound Roma tomatoes and add to mixture with 1/4 cup virgin olive oil, 1/4 cup red wine vinegar, 1 tablespoon salt and 1 teaspoon sugar. Source: "National Broiler Council" - - - - - - - - - - - - - - - - - - Per serving: 1017 Calories (kcal); 72g Total Fat; (62% calories from fat); 67g Protein; 29g Carbohydrate; 186mg Cholesterol; 2902mg Sodium Food Exchanges: 0 Grain(Starch); 8 1/2 Lean Meat; 4 1/2 Vegetable; 0 Fruit; 9 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 4163 2130706543 2130706543 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Grilled Yogurt and Spice Marinated Chicken Thighs Recipe By Serving Size Categories Amount -------6 1 1 1/2 1/2 1/2 1/4 1/4 1/2 1/2 1 : : 6 Preparation Time :0:00 : Grilled Chicken Ingredient -- Preparation Method -------------------------------chicken thighs -- bone removed plain yogurt ground turmeric cumin ground coriander ground cardamom pepper lime -- juiced salt oil Baby Spinach and Shiitake Salad -- recipe follows BABY SPINACH AND SHIITAKE SALAD

Measure -----------large cup teaspoons teaspoon teaspoon teaspoon teaspoon teaspoon tablespoon

1 24 1 1/4 1/8 1 1 2 1 1 1/2

pound tablespoon teaspoon teaspoon clove teaspoon tablespoon tablespoon teaspoon

1/8

Baby spinach leaves -- washed and dried shiitake mushrooms -- cut into strips olive oil salt pepper shallot -- chopped garlic -- chopped chopped fresh thyme red bell peppers -- finely julienned olive oil fresh lemon juice freshly ground pepper

In medium bowl, place yogurt. Stir in turmeric, cumin, coriander, cardamom, pepper and lime juice. Place chicken in large zip-closure freezer bag and pour yogurt mixture over chicken. Place in refrigerator and marinate overnight. Heat grill to moderate heat, remove chicken from marinade and sprinkle lightly with salt. Brush chicken with oil and place on grill, skin side down. Grill about 10 minutes, turn and continue cooking about 8 minutes more or until chicken is golden and crispy and fork can be inserted with ease. Slice each thigh into 3 or 4 serving pieces and arrange on top of Baby Spinach and Shiitake Salad. To prepare Baby Spinach and Shiitake Salad, wash and dry 1 pound baby spinach leaves. Cut 24 shiitake mushrooms into strips and saut� in 1 tablespoon olive oil over medium heat until tender. Sprinkle with 1/4 teaspoon salt and 1/8 teaspoon pepper; stir in 1 chopped shallot, 1 chopped clove garlic and 1/2 teaspoon chopped fresh thyme. Drain and set aside. In large bowl, toss together spinach, mushrooms and 2 finely julienned red bell peppers. Season with mixture of 1 tablespoon olive oil, 1 tablespoon fresh lemon juice and 1/8 teaspoon freshly ground pepper. Source: "National Broiler Council" - - - - - - - - - - - - - - - - - - Per serving: 345 Calories (kcal); 23g Total Fat; (58% calories from fat); 20g Protein; 17g Carbohydrate; 84mg Cholesterol; 361mg Sodium Food Exchanges: 1/2 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 3 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 2130706543 0 0 0 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Herb-Marinated Chuck Steak Recipe By Serving Size Categories Amount -------1 :Susan Parenti : 4 Preparation Time :0:10 : Beef

Steak

Measure -----------pound

Ingredient -- Preparation Method -------------------------------beef chuck shoulder steak -- boneless, cut into 1-inch

pieces 1/4 2 2 1 2 1 1/2

cup tablespoons tablespoons tablespoon teaspoons clove teaspoon

minced onion chopped fresh parsley white vinegar vegetable oil Dijon-style mustard garlic -- crushed dried thyme leaves -- crushed

Combine onion, parsley, vinegar, oil, mustard, garlic and thyme. Place beef chuck shoulder steak in plastic bag; add marinade, turning to coat. Close bag securely and marinate in refrigerator 6 to 8 hours (or overnight, if desired), turning occasionally. Remove steak from marinade; discard marinade. Place steak on rack in broiler pan so surface of meat is 3 to 5 inches from heat. Broil steak 16 to 18 minutes for medium-rare to medium, turning once. Trim excess fat from steak. Carve steak into thin slices. Source: "National Cattlemen's Beef Association" - - - - - - - - - - - - - - - - - - Per serving: 275 Calories (kcal); 21g Total Fat; (70% calories from fat); 18g Protein; 2g Carbohydrate; 66mg Cholesterol; 90mg Sodium Food Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 2 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 20005 0 0 0 0 0 0 3159 * Exported from MasterCook * Herbs and Orange Grilled Chicken Recipe By Serving Size Categories Amount -------4 2 1 1 1/2 1/2 1/2 1/2 2 1 : : 4 Preparation Time :0:00 : Grilled Chicken Ingredient -- Preparation Method -------------------------------broiler-fryer chicken quarters garlic -- minced grated orange peel salt thyme leaves rosemary pepper orange juice vinegar Worcestershire sauce

Measure -----------cloves teaspoon teaspoon teaspoon teaspoon teaspoon cup tablespoons tablespoon

In small bowl, mix together garlic, orange peel, salt, thyme, rosemary and pepper. Slip fingers between skin and flesh of chicken, leaving skin attached. Spread 1/4 of herb mixture under skin of each chicken quarter, pulling skin back over spices. Mix together orange juice, vinegar and Worcestershire sauce. Place chicken on prepared grill, skin side up, about

8 inches from heat. Cook, turning and basting with orange juice mixture every 5 minutes, about 40 minutes or until fork can be inserted in chicken with ease. Source: "National Broiler Council" - - - - - - - - - - - - - - - - - - Per serving: 256 Calories (kcal); 16g Total Fat; (58% calories from fat); 21g Protein; 5g Carbohydrate; 99mg Cholesterol; 648mg Sodium Food Exchanges: 0 Grain(Starch); 3 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 20019 0 20085 0 3414 0 0 0 0 0 * Exported from MasterCook * Honey-Mustard Burgers Recipe By Serving Size Categories Amount -------1 3 2 1 1 1/4 1/4 4 4 4 :Susan Parenti : 4 Preparation Time :0:15 : Beef

Ground Beef

Measure -----------pound tablespoons tablespoons tablespoon teaspoon cup teaspoon

Ingredient -- Preparation Method -------------------------------ground beef -- 80% lean Dijon-style mustard honey oregano leaves -- minced OR dried oregano -- divided diced onion black pepper -- coarsely ground leaf lettuce leaves crusty rolls -- split onion slices -- separated into rings

Combine mustard, honey and 1 teaspoon oregano; reserve. Combine ground beef, 2 tablespoons honey-mustard sauce, remaining 2 teaspoons oregano, onion and pepper, mixing lightly but thoroughly. Divide beef mixture into 4 equal portions; shape into four 1/2-inch thick patties, 4 inches in diameter. Heat large heavy nonstick skillet over medium heat 5 minutes. Panbroil patties 7 to 8 minutes, turning once. Source: "National Cattlemen's Beef Association" - - - - - - - - - - - - - - - - - - Per serving: 490 Calories (kcal); 33g Total Fat; (60% calories from fat); 22g Protein; 26g Carbohydrate; 97mg Cholesterol; 368mg Sodium Food Exchanges: 1 Grain(Starch); 3 Lean Meat; 1/2 Vegetable; 0 Fruit; 5 Fat; 1/2 Other Carbohydrates

NOTES : To serve, place 1 lettuce leaf on each roll bottom; top each with grilled burger. Spoon reserved honey-mustard sauce over burgers; garnish with onion rings, if desired. Close with roll tops. Nutr. Assoc. : 0 0 0 3390 0 0 0 0 810 510 26411 * Exported from MasterCook * Italian Meatballs Recipe By Serving Size Categories Amount -------1 1 1/2 1 14 1/2 6 1/4 1/4 2 2 :Susan Parenti : 4 Preparation Time :0:30 : Beef

Ground Beef

Measure -----------clove teaspoons tablespoon ounces ounces cup teaspoon cups tablespoons

Ingredient -- Preparation Method -------------------------------Basic Meatball mixture -- see recipe garlic -- crushed Italian Seasoning -- divided vegetable oil stewed tomatoes -- with celery, onion, and green pepper tomato paste water sugar spaghetti -- cooked Parmesan cheese -- grated

Combine ingredients of Basic Meatball Mixture with garlic and 1/2 teaspoon Italian seasoning, mixing lightly but thoroughly. Shape beef mixture into 12 meatballs. Brown meatballs in hot oil in large skillet over medium heat. Pour off drippings. Add stewed tomatoes, tomato paste, water, remaining 1 teaspoon Italian seasoning and sugar to meatballs in skillet, stirring to combine. Bring to a boil; reduce heat. Cover tightly and simmer 20 minutes. Cuisine: "Italian" Source: "National Cattlemen's Beef Association" - - - - - - - - - - - - - - - - - - Per serving: 651 Calories (kcal); 37g Total Fat; (50% calories from fat); 30g Protein; 51g Carbohydrate; 145mg Cholesterol; 801mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 3 Lean Meat; 3 Vegetable; 0 Fruit; 5 1/2 Fat; 0 Other Carbohydrates Serving Ideas : Serve over hot cooked spaghetti. Sprinkle with cheese. NOTES : Use Basic Meatball Mixture to prepare Italian Meatballs, Oriental Meatballs or Scandinavian Meatballs. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Basic Meatballs

Recipe By Serving Size Categories Amount -------1 1/2 1 2 1/2

:Susan Parenti : 12 Preparation Time :0:10 : Beef

Ground Beef

Measure -----------pound cup tablespoons teaspoon

Ingredient -- Preparation Method -------------------------------ground beef -- 80% lean fresh bread crumbs egg -- beaten onion -- finely chopped salt

Place ground beef, bread crumbs, egg, onion, and salt in bowl. Add specified ingredients to prepare either Italian, Oriental or Scandinavian Meatballs. Follow remaining procedures as directed in desired recipe. Source: "National Cattlemen's Beef Association" - - - - - - - - - - - - - - - - - - Per serving: 128 Calories (kcal); 10g Total Fat; (74% calories from fat); 7g Protein; 1g Carbohydrate; 48mg Cholesterol; 129mg Sodium Food Exchanges: 0 Grain(Starch); 1 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 * Exported from MasterCook * Japanese Steak Salad with Sesame Dressing Recipe By Serving Size Categories Amount -------1 3 1/2 1/2 1/2 1 24 :Susan Parenti : 4 Preparation Time :0:25 : Beef

Steak

Measure -----------pound cups cup cup cup cup

Ingredient -- Preparation Method -------------------------------beef top sirloin steak -- boneless cut into 1-inch pieces napa cabbage and romaine lettuce -- sliced 1/4-inch thick carrots -- thin diagonally sliced radishes -- thinly sliced cucumber -- thinly sliced hot cooked rice snow pea pods -- blanched Sesame Marinade and Dressing -- see recipe

Prepare Sesame Marinade and Dressing. Place beef top sirloin steak in plastic bag; add reserved 1/3 cup marinade from Sesame Marinade and Dressing, turning to coat. Close bag securely and marinate in refrigerator 2 hours, turning once. Remove steak from marinade; discard marinade. Place steak on rack in broiler pan so surface of meat is 3 to 4 inches from heat. Broil 16 to 21 minutes for rare to medium, turning once. Let stand 5

minutes. Trim excess fat from steak; carve steak into thin slices. Meanwhile combine napa cabbage, lettuce, carrots and radishes; place equal amounts of salad mixture on 4 individual plates. Arrange equal amount of cucumber slices in circle at top of salad mixture. Mound 1/4 cup rice on top of each cucumber circle. Fan pea pods around both sides of rice. Arrange steak slices in spoke fashion on salad greens, radiating down from rice. Cuisine: "Asian" Source: "National Cattlemen's Beef Association" - - - - - - - - - - - - - - - - - - Per serving: 459 Calories (kcal); 9g Total Fat; (19% calories from fat); 37g Protein; 54g Carbohydrate; 66mg Cholesterol; 673mg Sodium Food Exchanges: 1 Grain(Starch); 3 Lean Meat; 6 1/2 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates Serving Ideas : Serve salad with Sesame Dressing. NOTES : A boneless beef top sirloin steak will yield four 3-ounce cooked, trimmed servings per pound. Nutr. Assoc. : 5313 1280 0 0 0 0 5020 2130706543 * Exported from MasterCook * Sesame Marinade and Dressing Recipe By Serving Size Categories Amount -------3 3 3 2 1/2 1/4 2 1 1 :Susan Parenti : 8 Preparation Time :0:10 : Miscellaneous Ingredient -- Preparation Method -------------------------------dry sherry reduced sodium soy sauce rice wine vinegar hoisin sauce grated fresh ginger water green onion -- chopped sugar Oriental dark-roasted sesame oil

Measure -----------tablespoons tablespoons tablespoons tablespoon teaspoon cup tablespoons tablespoon tablespoon

Combine dry sherry, soy sauce, wine vinegar, hoisin sauce and ginger; mix well. Reserve 1/3 cup sherry mixture for marinade in Japanese Steak Salad. To prepare dressing, combine remaining sherry mixture with water, green onion, sugar and sesame oil; mix well. Cuisine: "Asian" Source: "National Cattlemen's Beef Association" - - - - - - - - - - - - - - - - - - -

Per serving: 41 Calories (kcal); 2g Total Fat; (45% calories from fat); 1g Protein; 4g Carbohydrate; trace Cholesterol; 291mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Serving Ideas : Serve dressing with Japanese Steak Salad. NOTES : For dressing, servings are per 12 - 1 tablespoon portions. For marinade, servings are per 5 tablespoon portions. Nutr. Assoc. : 0 20118 0 0 26076 0 0 0 1356 * Exported from MasterCook * Lasagna Recipe By Serving Size Categories Amount -------1 32 14 1/2 15 1 1/4 1 6 2 :Susan Parenti : 8 Preparation Time :0:20 : Beef

Ground Beef

Measure -----------pound ounces ounces ounces cup teaspoon cups

Ingredient -- Preparation Method -------------------------------ground beef -- 80% lean spaghetti sauce -- zesty diced tomatoes -- undrained part-skim Ricotta cheese egg -- well beaten grated Parmesan cheese dried basil -- crushed lasagna noodles -- uncooked Mozzarella cheese -- shredded and divided

Heat oven to 375 degrees F. Cook ground beef in preheated large skillet over medium heat 4 to 6 minutes or until no longer pink, stirring occasionally to break up ground beef into pea-size pieces. Pour off drippings. Add spaghetti sauce and tomatoes with liquid to skillet, stirring to combine; reserve. Meanwhile combine Ricotta cheese, egg, cheese and basil. Spread 2 cups beef mixture over bottom of 11 3/4 � 7 1/2-inch baking dish; arrange 3 lasagna noodles in single layer, pressing into beef mixture. Spoon Ricotta cheese mixture on top of noodles; sprinkle with 1 cup Mozzarella cheese. Top with additional 2 cups beef mixture; arrange remaining noodles in single layer, pressing lightly into beef mixture. Top with remaining beef mixture, spreading evenly to cover noodles. Bake in 375 degrees F (moderate) oven 45 minutes or until noodles are fork tender. Sprinkle remaining 1 cup Mozzarella cheese on top; cover with aluminum foil tent. Let stand at least 15 minutes before serving. Cuisine: "Italian" Source: "National Cattlemen's Beef Association" - - - - - - - - - - - - - - - - - - Per serving: 731 Calories (kcal); 34g Total Fat; (42% calories from fat); 34g Protein; 72g Carbohydrate; 115mg Cholesterol; 848mg Sodium

Food Exchanges: 3 Grain(Starch); 3 1/2 Lean Meat; 4 Vegetable; 0 Fruit; 4 1/2 Fat; 0 Other Carbohydrates NOTES : If prepared zesty spaghetti sauce is unavailable, add 1/4 teaspoon ground red pepper to regular prepared spaghetti sauce. Nutr. Assoc. : 0 0 26066 0 0 0 0 0 0 * Exported from MasterCook * Lime and Honey Broiled Chicken Recipe By Serving Size Categories Amount -------2 1/4 1 1 1/4 2 1/2 1/4 : : 2 Preparation Time :0:00 : Broiled Chicken Ingredient -- Preparation Method -------------------------------broiler-fryer chicken quarters fresh lime juice butter-flavored margarine honey garlic powder white wine salt coarsely ground pepper

Measure -----------cup tablespoon teaspoon teaspoon tablespoons teaspoon teaspoon

In small saucepan, place lime juice, margarine, honey and garlic powder. Heat over high temperature until margarine melts, about 2 minutes. Add white wine and stir to mix. Line a small baking pan (just large enough to hold chicken) with foil; arrange chicken in pan, skin side up. Pour lime juice sauce over chicken and let stand 5 minutes. Sprinkle with salt and pepper. Set oven temperature control at broil (450 F.) and arrange rack so chicken is about 5 inches from heat. Broil 15 minutes; turn chicken and spoon sauce from pan over chicken. Broil about 15 minutes more or until fork can be inserted in chicken with ease. Remove from oven; spoon sauce from pan over chicken and let stand about 3 minutes. Source: "National Broiler Council" - - - - - - - - - - - - - - - - - - Per serving: 316 Calories (kcal); 22g Total Fat; (64% calories from fat); 20g Protein; 6g Carbohydrate; 115mg Cholesterol; 670mg Sodium Food Exchanges: 0 Grain(Starch); 3 Lean Meat; 0 Vegetable; 0 Fruit; 2 1/2 Fat; 0 Other Carbohydrates NOTES : This can be done in microwave in glass cup measure, about 1 minute on HIGH. If desired, chicken may be marinated in this sauce in refrigerator. Nutr. Assoc. : 20019 0 222 0 0 0 0 0 * Exported from MasterCook * Mexican Flank Steak with Mock Tamales

Recipe By Serving Size Categories Amount -------1 1/2 1/3 1/3 6 1 1 1

:Susan Parenti : 6 Preparation Time :0:10 : Beef

Steak

Measure -----------pounds cup cup tablespoons tablespoon teaspoon teaspoon

Ingredient -- Preparation Method -------------------------------beef flank steak -- well-trimmed fresh lemon juice extra-virgin olive oil jalape�o peppers -- minced fresh cilantro -- minced salt black pepper -- freshly ground Sassy Salsa -- see recipe Mock Tamales -- see recipe Lemon slices Jalape�o peppers Cilantro sprigs

Combine lemon juice, oil, jalape�o peppers, cilantro, salt and black pepper. Reserve 1/4 cup marinade. Place beef flank steak in plastic bag; add remaining marinade, turning to coat. Close bag securely and marinate in refrigerator 6 to 8 hours (or overnight, if desired), turning occasionally. Prepare Sassy Salsa. Approximately 15 minutes before grilling, prepare Mock Tamales. Remove steak from marinade; discard marinade. Place steak on grid over medium coals (see notes). Place mock tamales around outer edge of grid. Grill steak and mock tamales 12 to 15 minutes for rare to medium, turning steak and tamales once and brushing steak occasionally with reserved marinade. Place steak and tamales on warm platter. Spoon 1/4 cup of Sassy Salsa over tamales. Garnish platter with lemon slices, jalape�o peppers and cilantro sprigs. Carve steak diagonally across the grain into thin slices. Cuisine: "Mexican" Source: "National Cattlemen's Beef Association" - - - - - - - - - - - - - - - - - - Per serving: 583 Calories (kcal); 38g Total Fat; (59% calories from fat); 35g Protein; 25g Carbohydrate; 96mg Cholesterol; 829mg Sodium Food Exchanges: 1 Grain(Starch); 4 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 5 Fat; 0 Other Carbohydrates Serving Ideas : Serve steak and tamales with remaining salsa. NOTES : To check temperature, cautiously hold hand about 4 inches above coals. Medium coals will force removal of hand in 4 seconds. Nutr. Assoc. : 3298 3378 0 20103 0 0 0 0 2130706543 0 0 0 * Exported from MasterCook * Mock Tamales Recipe By :Susan Parenti

Serving Size Categories Amount -------1 1 2 6

: 6 Preparation Time :0:15 : Miscellaneous Ingredient -- Preparation Method -------------------------------sharp Cheddar cheese -- shredded Muenster cheese -- shredded minced green onions with tops flour tortillas (7-inches in diameter)

Measure -----------cup cup tablespoons

Combine Cheddar cheese, Muenster cheese and green onions. Place equal amounts of cheese mixture in center of each tortilla. Fold bottom side of tortilla over filling; fold two sides in over filling. Fold down top side of tortilla enclosing filling. Wrap each mock tamale in 8 � 12-inch sheet of aluminum foil, twisting each end. Cuisine: "Mexican" Source: "National Cattlemen's Beef Association" - - - - - - - - - - - - - - - - - - Per serving: 250 Calories (kcal); 14g Total Fat; (51% calories from fat); 12g Protein; 18g Carbohydrate; 38mg Cholesterol; 389mg Sodium Food Exchanges: 1 Grain(Starch); 1 Lean Meat; 0 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 20131 1664 * Exported from MasterCook * Sassy Salsa Recipe By Serving Size Categories Amount -------2 3 2 3 3 1/4 1 1 :Susan Parenti : 6 Preparation Time :0:15 : Miscellaneous Ingredient -- Preparation Method -------------------------------tomatillos -- no hull or skin garlic cloves plum tomatoes -- finely chopped plum tomatoes -- coarsely chopped jalape�o peppers -- thinly sliced fresh cilantro -- coarsely chopped fresh lemon juice black pepper -- freshly ground

Measure -----------large

cup tablespoon teaspoon

Place tomatillos and garlic in food processor bowl fitted with steel blade or blender container; cover and process until finely chopped. Combine tomatillo mixture, tomatoes,jalape�o peppers, cilantro, lemon juice and pepper. Cover and refrigerate 1 hour (or overnight, if desired) to blend flavors. Source:

"National Cattlemen's Beef Association" T(Refridgeration): "1:00" - - - - - - - - - - - - - - - - - - Per serving: 21 Calories (kcal); trace Total Fat; (12% calories from fat); 1g Protein; 4g Carbohydrate; 0mg Cholesterol; 6mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 3785 0 0 0 * Exported from MasterCook * Mock Tamales Recipe By Serving Size Categories Amount -------1 1 2 6 :Susan Parenti : 6 Preparation Time :0:15 : Miscellaneous Ingredient -- Preparation Method -------------------------------sharp Cheddar cheese -- shredded Muenster cheese -- shredded minced green onions with tops flour tortillas (7-inches in diameter)

Measure -----------cup cup tablespoons

Combine Cheddar cheese, Muenster cheese and green onions. Place equal amounts of cheese mixture in center of each tortilla. Fold bottom side of tortilla over filling; fold two sides in over filling. Fold down top side of tortilla enclosing filling. Wrap each mock tamale in 8 � 12-inch sheet of aluminum foil, twisting each end. Cuisine: "Mexican" Source: "National Cattlemen's Beef Association" - - - - - - - - - - - - - - - - - - Per serving: 250 Calories (kcal); 14g Total Fat; (51% calories from fat); 12g Protein; 18g Carbohydrate; 38mg Cholesterol; 389mg Sodium Food Exchanges: 1 Grain(Starch); 1 Lean Meat; 0 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 20131 1664 * Exported from MasterCook * Nonfried "Fried" Chicken Breasts with Mustard and Tarragon Recipe By Serving Size : : 4 Preparation Time :0:00

Categories Amount -------4 1 2 1 1 1 1/2 1 3 3/4 1/4 4

: Chicken Breast Measure -----------cup large cloves tablespoon tablespoon teaspoon teaspoon large tablespoons cup cup Ingredient -- Preparation Method -------------------------------chicken breasts -- boneless skinless bread crumbs garlic -- minced minced flat-leaf parsley minced fresh tarragon salt freshly ground pepper egg Dijon mustard flour olive oil fresh tarragon sprigs

Place chicken between two pieces plastic wrap and pound gently to even thickness. Line baking sheet with wax paper. In shallow dish, mix together bread crumbs, garlic, parsley, tarragon, salt and pepper. In another dish, beat egg with mustard. Place flour in third dish. Dredge each chicken breast in flour; dip in egg and then bread crumb mixture, covering completely and patting so crumbs adhere. Place on baking sheet (can be prepared ahead, covered with plastic wrap and refrigerated several hours or overnight). Place oil in large nonstick ovenproof fry pan; heat over medium high heat. Add chicken and brown well on both sides. Remove to 350F. oven and bake just until chicken is cooked through, about 7 minutes, turning once. Transfer to serving plates; garnish each with tarragon sprig. Source: "National Broiler Council" - - - - - - - - - - - - - - - - - - Per serving: 840 Calories (kcal); 44g Total Fat; (47% calories from fat); 68g Protein; 39g Carbohydrate; 232mg Cholesterol; 1105mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 9 Lean Meat; 0 Vegetable; 0 Fruit; 3 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 3394 3412 0 0 0 0 0 0 3412 * Exported from MasterCook * Onion 'N Pepper Beef Steak Sandwiches Recipe By Serving Size Categories Amount -------8 2 1 :Susan Parenti : 2 Preparation Time :0:10 : Beef

Steak

Measure -----------ounces teaspoons small

Ingredient -- Preparation Method -------------------------------beef round tip steaks -- cut into 1/4-inch pieces vegetable oil onion -- cut into 1/4-inch wedges

1 1 2

1/8 1/4

medium small teaspoon cup

jalape�o pepper -- cut into rings garlic clove -- crushed salt -- if desired Kaiser rolls -- split tomato -- chopped

Heat oil in large nonstick skillet over medium-high heat. Add onion, jalape�o pepper and garlic; stir-fry 3 to 4 minutes or until lightly browned. Remove from skillet; reserve. Add beef round tip steaks to same skillet; cook over medium-high heat 1 to 2 minutes, turning once. Do not over cook. Season with salt, if desired. Place equal amounts of beef on roll bottoms; top with equal amounts of reserved onion mixture and tomato. Cover with roll tops. Source: "National Cattlemen's Beef Association" Yield: "2 sandwiches" - - - - - - - - - - - - - - - - - - Per serving: 354 Calories (kcal); 18g Total Fat; (46% calories from fat); 26g Protein; 21g Carbohydrate; 69mg Cholesterol; 338mg Sodium Food Exchanges: 1 Grain(Starch); 3 Lean Meat; 1 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates NOTES : Recipe may be doubled. To reduce the heat of jalape�o peppers, membranes and seeds may be removed. Nutr. Assoc. : 9036 0 0 3785 0 0 510 0 * Exported from MasterCook * Oriental Beef Steaks and Noodles Recipe By Serving Size Categories Amount -------4 1/4 3 1 1 1 3 4 1/4 :Susan Parenti : 4 Preparation Time :0:10 : Beef

Steak

Measure -----------cup tablespoon tablespoon small small cup ounces teaspoons

Ingredient -- Preparation Method -------------------------------beef eye round steaks -- cut into 1/2-inch pieces water hoisin sauce red wine vinegar Vegetable oil cucumber -- peeled, seeded, halved and sliced red bell pepper -- cut into thin strips sliced green onion cooked Chinese noodles -- broken and drained chopped fresh cilantro -- divided

Combine water, hoisin sauce and wine vinegar; reserve. Heat large nonstick skillet over medium-high heat. Brush skillet lightly with oil. Add cucumber, bell pepper and green onion; cook and stir 1 minute. Stir in noodles, 1 tablespoon cilantro and half of reserved hoisin mixture. Remove to warm platter. Heat same skillet over medium-high heat until hot.

Panbroil beef eye round steaks 2 to 4 minutes, turning once. Do not overcook. Add remaining hoisin mixture to skillet, turning steaks to coat. Cuisine: "Asian" Source: "National Cattlemen's Beef Association" - - - - - - - - - - - - - - - - - - Per serving: 604 Calories (kcal); 33g Total Fat; (49% calories from fat); 46g Protein; 28g Carbohydrate; 139mg Cholesterol; 311mg Sodium Food Exchanges: 1 Grain(Starch); 6 Lean Meat; 1 Vegetable; 0 Fruit; 2 1/2 Fat; 1/2 Other Carbohydrates NOTES : To serve, place steaks on noodle mixture. Spoon warm sauce over steaks. Sprinkle with remaining 1 teaspoon cilantro. Nutr. Assoc. : 2182 0 0 0 0 3010 0 3585 352 0 * Exported from MasterCook * Oriental Chicken Salad Recipe By Serving Size Categories : : 6 Preparation Time :0:00 : Chicken Breast

Salads

Amount Measure -------- -----------4 into small pieces 8 ounces 3 1/4 cup 1/3 cup 1 tablespoon 3 ounces 1 medium head 4 4 1 1/2 1/2 1/2 tablespoons tablespoons teaspoon teaspoon cup tablespoon

Ingredient -- Preparation Method -------------------------------chicken breasts -- boneless skinless, cooked and broken waterchestnuts -- drained and sliced green onions and tops -- chopped sesame seeds -- toasted sliced almonds -- toasted Poppy Seed Dressing -- recipe follows chow mein noodles iceberg lettuce -- broken into small pieces POPPY SEED DRESSING sugar cider vinegar salt pepper vegetable oil poppy seeds

In large bowl, mix together chicken, water chestnuts, green onions, sesame seed, almonds and poppy seed. Pour Dressing over chicken mixture and toss gently to mix well. Refrigerate until chilled, about 2 hours. At serving time, mix chicken mixture with noodles and lettuce. To prepare dressing, in pint jar, mix together 4 tablespoons sugar, 4 tablespoons cider vinegar, 1 teaspoon salt and 1/2 teaspoon pepper. Add 1/2 cup vegetable oil and shake to mix well. Cuisine:

"Asian" Source: "National Broiler Council" - - - - - - - - - - - - - - - - - - Per serving: 737 Calories (kcal); 48g Total Fat; (58% calories from fat); 46g Protein; 32g Carbohydrate; 124mg Cholesterol; 556mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 6 Lean Meat; 1/2 Vegetable; 0 Fruit; 6 Fat; 1/2 Other Carbohydrates NOTES : When taking on picnic, store in insulated container or ice chest. Nutr. Assoc. : 0 0 3585 1357 0 2130706543 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Oriental Meatballs Recipe By Serving Size Categories Amount -------1/4 1/2 1 1 1/2 1 2 2 4 1/4 2 :Susan Parenti : 4 Preparation Time :0:30 : Beef

Ground Beef

Measure -----------cup teaspoon tablespoon teaspoons cup tablespoons tablespoons teaspoons cup cups

Ingredient -- Preparation Method -------------------------------Basic Meatball Mixture water chestnuts -- finely chopped ginger -- ground vegetable oil cornstarch unsweetened pineapple juice catsup vinegar brown sugar -- packed green onion -- sliced rice -- cooked

Combine ingredients of Basic Meatball Mixture with water chestnuts and ginger, mixing lightly but thoroughly. Shape mixture into 12 meatballs. Brown meatballs in hot oil in large skillet over medium heat. Pour off drippings. Dissolve cornstarch in 1 tablespoon pineapple juice; reserve. Add remaining pineapple juice, catsup, vinegar and brown sugar to meatballs in skillet, stirring to combine. Bring to a boil; reduce heat. Cover tightly and simmer 20 minutes. Stir in reserved cornstarch mixture; continue cooking until thickened, stirring constantly. Stir in green onion. Serve over hot cooked rice. Cuisine: "Asian" Source: "National Cattlemen's Beef Association" - - - - - - - - - - - - - - - - - - Per serving: 823 Calories (kcal); 36g Total Fat; (39% calories from fat); 28g Protein; 95g Carbohydrate; 143mg Cholesterol; 486mg Sodium Food Exchanges: 5 Grain(Starch); 3 Lean Meat; 0 Vegetable; 1/2 Fruit; 5 1/2 Fat;

1/2 Other Carbohydrates Nutr. Assoc. : 2130706543 5473 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Basic Meatballs Recipe By Serving Size Categories Amount -------1 1/2 1 2 1/2 :Susan Parenti : 12 Preparation Time :0:10 : Beef

Ground Beef

Measure -----------pound cup tablespoons teaspoon

Ingredient -- Preparation Method -------------------------------ground beef -- 80% lean fresh bread crumbs egg -- beaten onion -- finely chopped salt

Place ground beef, bread crumbs, egg, onion, and salt in bowl. Add specified ingredients to prepare either Italian, Oriental or Scandinavian Meatballs. Follow remaining procedures as directed in desired recipe. Source: "National Cattlemen's Beef Association" - - - - - - - - - - - - - - - - - - Per serving: 128 Calories (kcal); 10g Total Fat; (74% calories from fat); 7g Protein; 1g Carbohydrate; 48mg Cholesterol; 129mg Sodium Food Exchanges: 0 Grain(Starch); 1 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 * Exported from MasterCook * Pepper Cheese-Stuffed Burgers Recipe By Serving Size Categories :Susan Parenti : 4 Preparation Time :0:10 : Beef

Ground Beef

Amount Measure -------- -----------1 1/2 pounds 2 ounces * see note 4 4

Ingredient -- Preparation Method -------------------------------ground beef -- 80% lean Monterey Jack cheese w/jalape�o peppers -- thinly sliced, Salt and pepper -- if desired hamburger buns -- split lettuce leaves

4

slices

tomato

Divided ground beef into 8 equal portions; shape each into 4-inch diameter patties. Place equal amount of cheese in center of 4 patties. Top with remaining 4 patties; press edges together to seal securely. Place patties on grid over medium coals (see notes). Grill 10 to 12 minutes or to desired doneness, turning once. Season with salt and pepper to taste. Toast buns on grill 1 minute, if desired. Arrange 1 lettuce leaf on each bun bottom; top each with 1 burger and 1 tomato slice. Cover with bun tops. Source: "National Cattlemen's Beef Association" Yield: "4 burgers" - - - - - - - - - - - - - - - - - - Per serving: 730 Calories (kcal); 52g Total Fat; (64% calories from fat); 37g Protein; 28g Carbohydrate; 157mg Cholesterol; 444mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 4 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 8 Fat; 0 Other Carbohydrates NOTES : Two ounces Monterey Jack cheese and 1/4 cup canned chopped green chilies, drained, may be substituted for Monterey Jack cheese with jalape�o peppers. To check temperature, cautiously hold hand about 4 inches above coals. Medium coals will force removal of hand in 4 seconds. Nutr. Assoc. : 0 916 0 0 0 0 * Exported from MasterCook * Pita Chicken Sandwiches Recipe By Serving Size Categories Amount -------4 2 1 1 1/2 1 1 1/2 1/2 1 4 : : 4 Preparation Time :0:00 : Chicken Breast Ingredient -- Preparation Method -------------------------------chicken breasts (1 1/4-pounds) -- boned and skinned olive oil onion -- sliced thin salt pepper wine vinegar chopped chives nonfat plain yogurt cucumber -- shredded pita bread (8-inches in diameter)

Measure -----------tablespoons medium teaspoon teaspoon tablespoon teaspoons cup small slices

In nonstick fry pan, pour olive oil. Heat about 2 minutes on medium temperature. Add chicken and cook about 6 minutes. Turn chicken, add onion and cook about 6 minutes more or until onion is clear and chicken is tender. Remove from heat. Cut chicken into thin slices across grain of breast; place in bowl. Add saut�ed onion; sprinkle with salt and pepper, mixing carefully. Add vinegar and chives; mix well. In small bowl, mix

together yogurt and cucumber. On each piece of pita bread, spread 2 tablespoons yogurt cucumber sauce. Then place 1/4 of the chicken mixture on pita bread; fold in half, wrap in plastic wrap and chill in refrigerator for at least 2 hours. Repeat for remaining sandwiches. For picnic, place in ice chest or insulated container until serving time. Yield: 4 servings (servings size: 2 wedges). Cut each sandwich in half to serve. Source: "National Broiler Council" - - - - - - - - - - - - - - - - - - Per serving: 761 Calories (kcal); 34g Total Fat; (41% calories from fat); 68g Protein; 40g Carbohydrate; 186mg Cholesterol; 1061mg Sodium Food Exchanges: 2 Grain(Starch); 8 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 2571 0 0 0 0 0 0 0 0 4513 * Exported from MasterCook * Quick 'N Easy Beef Gyros Recipe By Serving Size Categories Amount -------12 1/2 1/4 1/4 1 2 1 1/4 4 1 :Susan Parenti : 4 Preparation Time :0:15 : Beef

Ground Beef

Measure -----------ounces cup cup teaspoon tablespoon medium teaspoon teaspoon small

Ingredient -- Preparation Method -------------------------------cooked beef -- * see note sliced 1/4-inch thick plain low-fat yogurt cucumber -- finely chopped dill weed vegetable oil onions -- sliced into rings garlic salt dried oregano -- crushed pita pocket breads -- warmed tomato -- chopped

Combine yogurt, cucumber and dill weed. Cover and refrigerate. Cut cooked beef into 1-inch strips; reserve. Heat oil in large nonstick skillet over medium-high heat 2 minutes. Add onions; cook 2 minutes, stirring occasionally. Add beef strips, garlic salt and oregano; cook 4 minutes or until heated through, stirring occasionally. Source: "National Cattlemen's Beef Association" - - - - - - - - - - - - - - - - - - Per serving: 490 Calories (kcal); 22g Total Fat; (41% calories from fat); 28g

Protein; 42g Carbohydrate; 78mg Cholesterol; 931mg Sodium Food Exchanges: 2 Grain(Starch); 3 Lean Meat; 1 Vegetable; 0 Fruit; 2 1/2 Fat; 0 Other Carbohydrates NOTES : Reduce garlic salt to 1/2 teaspoon if deli-sliced cooked beef is used. To serve, cut each pita bread in half; open to make pocket. Place equal amounts of beef mixture, yogurt sauce and tomatoes into each pocket. Nutr. Assoc. : 0 0 0 0 0 0 0 0 4513 0 * Exported from MasterCook * Roast Beef Quesadillas Recipe By Serving Size Categories Amount -------6 1 1/4 1/2 3/4 4 :Susan Parenti : 4 Preparation Time :0:05 : Beef

Roast

Measure -----------ounces small cup cup cup

Ingredient -- Preparation Method -------------------------------deli roast beef -- thinly sliced onion -- thinly sliced green bell pepper -- chopped prepared medium salsa -- divided Colby-Jack Cheese -- * see note, shredded flour tortillas (7-inches in diameter)

Place onion and bell pepper in small microwave-safe bowl. Cover and microwave at HIGH 3 to 4 minutes, stirring halfway through cooking time. Stir in 3 tablespoons salsa; reserve. Sprinkle equal amount of cheese evenly on each tortilla. Arrange deli roast beef over cheese; top with equal amount of reserved vegetable mixture. Fold tortillas over to close. Meanwhile heat 10-inch nonstick skillet over medium heat 5 minutes. Cook two quesadillas in skillet 2 to 2 1/2 minutes, turning once. Repeat with remaining quesadillas. Serve with remaining salsa. Cuisine: "Mexican" Source: "National Cattlemen's Beef Association" - - - - - - - - - - - - - - - - - - Per serving: 285 Calories (kcal); 11g Total Fat; (34% calories from fat); 21g Protein; 26g Carbohydrate; 38mg Cholesterol; 1035mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 2 Lean Meat; 1 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates NOTES : Shredded Monterey Jack, Colby or Cheddar cheese may be substituted for Colby-Jack cheese (Co-Jack). Microwave Directions: Place two quesadillas on 12-inch microwave-safe plate. Cover with moistened paper towel. Microwave at HIGH 1 to 1 1/2 minutes or until hot. Repeat with remaining 2 quesadillas. Nutr. Assoc. : 2192 0 0 1325 409 1664

* Exported from MasterCook * Sassy Salsa Recipe By Serving Size Categories Amount -------2 3 2 3 3 1/4 1 1 :Susan Parenti : 6 Preparation Time :0:15 : Miscellaneous Ingredient -- Preparation Method -------------------------------tomatillos -- no hull or skin garlic cloves plum tomatoes -- finely chopped plum tomatoes -- coarsely chopped jalape�o peppers -- thinly sliced fresh cilantro -- coarsely chopped fresh lemon juice black pepper -- freshly ground

Measure -----------large

cup tablespoon teaspoon

Place tomatillos and garlic in food processor bowl fitted with steel blade or blender container; cover and process until finely chopped. Combine tomatillo mixture, tomatoes,jalape�o peppers, cilantro, lemon juice and pepper. Cover and refrigerate 1 hour (or overnight, if desired) to blend flavors. Source: "National Cattlemen's Beef Association" T(Refridgeration): "1:00" - - - - - - - - - - - - - - - - - - Per serving: 21 Calories (kcal); trace Total Fat; (12% calories from fat); 1g Protein; 4g Carbohydrate; 0mg Cholesterol; 6mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 3785 0 0 0 * Exported from MasterCook * Saut�ed Chicken Breast with Sweet and Sour Melon Sauce Recipe By Serving Size Categories Amount -------4 1/4 1/4 2 1 1/2 3/4 : : 8 Preparation Time :0:00 : Chicken Breast Ingredient -- Preparation Method -------------------------------chicken breasts -- boneless skinless honeydew melon cantaloupe vegetable oil salt pepper sake or Riesling wine

Measure -----------whole tablespoons teaspoon teaspoon cup

1/4 1 2 1 1 1 1/4

cup teaspoon teaspoons cup tablespoon tablespoon tablespoon

chicken broth freshly grated ginger cornstarch rice wine vinegar honey butter chopped parsley

Cut each chicken breast in half and slightly flatten with hand. Peel melons and slice into thin strips (or cut into melon balls). Place vegetable oil in large fry pan over medium heat. Sprinkle chicken with salt and pepper and add to pan; saut� about 5 minutes on each side until golden brown. Add sake (or wine), chicken broth and ginger; simmer for several minutes. Dissolve cornstarch in rice wine vinegar. Remove chicken to serving platter. To fry pan, add vinegar mixture, honey and melons, stirring gently. Add butter and parsley and dribble sauce over chicken. Source: "National Broiler Council" - - - - - - - - - - - - - - - - - - Per serving: 341 Calories (kcal); 18g Total Fat; (51% calories from fat); 31g Protein; 9g Carbohydrate; 97mg Cholesterol; 404mg Sodium Food Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 0 4739 0 26076 0 0 0 222 0 * Exported from MasterCook * Savory Mushroom-Stuffed Steak Recipe By Serving Size Categories Amount -------3 1 1 1/4 1 1/4 1/4 1/4 1/4 :Susan Parenti : 4 Preparation Time :0:25 : Beef

Steak

Measure -----------pound tablespoon cup cup cup tablespoon teaspoon teaspoon teaspoon

Ingredient -- Preparation Method -------------------------------beef top sirloin steak -- boneless, cut into 2-inch pieces olive oil fresh mushrooms -- finely chopped minced shallots OR minced green onions dry red wine salt dried thyme pepper

Heat oil in heavy nonstick skillet over medium-high heat. Add mushrooms and shallots; cook 4 to 5 minutes or until vegetables are tender, stirring occasionally. Add wine and cook until evaporated. Stir in salt, thyme and pepper. Remove from heat; cool thoroughly. Meanwhile trim excess fat from beef top sirloin steak. To cut pocket in steak, make horizontal cut

through center of steak, parallel to surface of meat, approximately 1 inch from each side. Cut to, but not through, opposite side. Spoon cooled stuffing into pocket, spreading evenly. Secure opening with wooden picks. Place steak on rack in broiler pan so surface of meat is 4 to 5 inches from heat. Broil 26 to 32 minutes for rare to medium, turning once. Place on warm serving platter. Cover with aluminum foil tent and allow to stand 10 to 15 minutes. Remove wooden picks. Trim excess fat from steak; carve steak into 1/2-inch thick slices. Source: "National Cattlemen's Beef Association" - - - - - - - - - - - - - - - - - - Per serving: 741 Calories (kcal); 52g Total Fat; (64% calories from fat); 62g Protein; 1g Carbohydrate; 217mg Cholesterol; 309mg Sodium Food Exchanges: 0 Grain(Starch); 8 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 5 Fat; 0 Other Carbohydrates NOTES : A boneless beef top sirloin steak will yield four 3-ounce cooked, trimmed servings per pound. Nutr. Assoc. : 2226 0 0 2130706543 0 0 0 0 0 0 * Exported from MasterCook * Scandinavian Meatballs Recipe By Serving Size Categories Amount -------1/8 1 1 1/4 1/4 1 2 2 :Susan Parenti : 4 Preparation Time :0:30 : Beef

Ground Beef

Measure -----------teaspoon tablespoon cups teaspoon tablespoon tablespoons cups

Ingredient -- Preparation Method -------------------------------Basic Meatball Mixture cardamom -- ground vegetable oil ready to serve beef broth dill weed cornstarch dry white wine noodles -- cooked

Combine ingredients of Basic Meatball Mixture with cardamom, mixing lightly but thoroughly. Shape mixture into 12 meatballs. Brown meatballs in hot oil in large skillet over medium heat. Pour off drippings. Add beef broth and dill weed to meatballs in skillet, stirring to combine. Bring to a boil; reduce heat. Cover tightly and simmer 20 minutes. Dissolve cornstarch in white wine. Add to skillet and continue cooking until thickened, stirring constantly. Serve over hot cooked noodles. Cuisine: "Scandinavian" Source: "National Cattlemen's Beef Association" - - - - - - - - - - - - - - - - - - -

Per serving: 519 Calories (kcal); 36g Total Fat; (63% calories from fat); 27g Protein; 20g Carbohydrate; 161mg Cholesterol; 792mg Sodium Food Exchanges: 1 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 5 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 2130706543 253 1563 117 0 0 0 0 * Exported from MasterCook * Basic Meatballs Recipe By Serving Size Categories Amount -------1 1/2 1 2 1/2 :Susan Parenti : 12 Preparation Time :0:10 : Beef

Ground Beef

Measure -----------pound cup tablespoons teaspoon

Ingredient -- Preparation Method -------------------------------ground beef -- 80% lean fresh bread crumbs egg -- beaten onion -- finely chopped salt

Place ground beef, bread crumbs, egg, onion, and salt in bowl. Add specified ingredients to prepare either Italian, Oriental or Scandinavian Meatballs. Follow remaining procedures as directed in desired recipe. Source: "National Cattlemen's Beef Association" - - - - - - - - - - - - - - - - - - Per serving: 128 Calories (kcal); 10g Total Fat; (74% calories from fat); 7g Protein; 1g Carbohydrate; 48mg Cholesterol; 129mg Sodium Food Exchanges: 0 Grain(Starch); 1 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 * Exported from MasterCook * Sesame Marinade and Dressing Recipe By Serving Size Categories Amount -------3 3 3 :Susan Parenti : 8 Preparation Time :0:10 : Miscellaneous Ingredient -- Preparation Method -------------------------------dry sherry reduced sodium soy sauce rice wine vinegar

Measure -----------tablespoons tablespoons tablespoons

2 1/2 1/4 2 1 1

tablespoon teaspoon cup tablespoons tablespoon tablespoon

hoisin sauce grated fresh ginger water green onion -- chopped sugar Oriental dark-roasted sesame oil

Combine dry sherry, soy sauce, wine vinegar, hoisin sauce and ginger; mix well. Reserve 1/3 cup sherry mixture for marinade in Japanese Steak Salad. To prepare dressing, combine remaining sherry mixture with water, green onion, sugar and sesame oil; mix well. Cuisine: "Asian" Source: "National Cattlemen's Beef Association" - - - - - - - - - - - - - - - - - - Per serving: 41 Calories (kcal); 2g Total Fat; (45% calories from fat); 1g Protein; 4g Carbohydrate; trace Cholesterol; 291mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Serving Ideas : Serve dressing with Japanese Steak Salad. NOTES : For dressing, servings are per 12 - 1 tablespoon portions. For marinade, servings are per 5 tablespoon portions. Nutr. Assoc. : 0 20118 0 0 26076 0 0 0 1356 * Exported from MasterCook * Sesame-Ginger Beef Steak Recipe By Serving Size Categories Amount -------1 1/2 1/2 2 1 1 1 2 2 3 :Susan Parenti : 6 Preparation Time :0:10 : Beef

Steak

Measure -----------pound cup tablespoons tablespoon tablespoon tablespoon teaspoons cloves medium

Ingredient -- Preparation Method -------------------------------beef flank steak -- well trimmed dry red wine dry sherry Oriental dark-roasted sesame oil reduced-sodium soy sauce vinegar grated fresh ginger garlic -- crushed seeded bell peppers -- halved lengthwise

Combine red wine, sherry, sesame oil, soy sauce, vinegar, ginger and garlic. Reserve 1/4 cup marinade. Place beef flank steak in plastic bag; add remaining marinade, turning to coat. Close bag securely and marinate in refrigerator 6 to 8 hours (or overnight, if desired), turning occasionally. Remove steak from marinade; discard marinade. Place steak and bell pepper halves on grid over medium coals. Grill 12-15 minutes for

rare to medium and until bell peppers are tender, turning steak and bell pepper halves once. Brush steak with reserved marinade before turning. Carve steak diagonally across the grain into thin slices. Cuisine: "Asian" Source: "National Cattlemen's Beef Association" - - - - - - - - - - - - - - - - - - Per serving: 260 Calories (kcal); 14g Total Fat; (53% calories from fat); 23g Protein; 5g Carbohydrate; 58mg Cholesterol; 194mg Sodium Food Exchanges: 0 Grain(Starch); 3 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Serving Ideas : Serve steak with grilled bell peppers. NOTES : A 1 1/2-pound boneless beef sirloin or top round steak, cut 1 inch thick, may be substituted for beef flank steak. Marinate steak and prepare bell peppers as directed above. Grill beef sirloin steak over medium coals 16 to 20 minutes for rare to medium. Grill beef top round steak over medium coals** 12 to 14 minutes for rare to medium. To check temperature, cautiously hold hand about 4 inches above coals. Medium will force removal of hand in 4 seconds. A beef flank steak will yield four 3-ounce cooked, trimmed servings per pound. Nutr. Assoc. : 3298 0 0 1356 20118 0 26076 0 2236 * Exported from MasterCook * Smoky Chicken Breast Fillets and Apples Recipe By Serving Size Categories Amount -------6 1 1/2 1/2 1/2 1/4 1/4 1/4 1/4 3 3 : : 6 Preparation Time :0:00 : Grilled Chicken Ingredient -- Preparation Method -------------------------------chicken breasts -- boned and skinned liquid smoke -- divided poultry seasoning salt mace nutmeg dry mustard pepper clarified butter cooking apples -- peeled and sliced

Measure -----------teaspoons teaspoon teaspoon teaspoon teaspoon teaspoon teaspoon tablespoons

Rub each chicken breast fillet with 1/4 teaspoon liquid smoke. In small bowl, mix together poultry seasoning, salt, mace, nutmeg, dry mustard and pepper; sprinkle on both sides of chicken and let sit about 5 minutes.* In 10-inch nonstick fry pan over medium temperature, pour clarified butter and heat about 2 minutes. Add seasoned chicken fillets and cook about 5 minutes. Turn chicken and add apples, arranging so they touch bottom and sides of pan and lie on top of chicken; cook 5 minutes more. Rearrange so

that chicken is on top of apples; cook about 4 minutes more or until chicken and apples are tender. Source: "National Broiler Council" - - - - - - - - - - - - - - - - - - Per serving: 642 Calories (kcal); 33g Total Fat; (47% calories from fat); 63g Protein; 19g Carbohydrate; 202mg Cholesterol; 365mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 8 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates NOTES : Chicken may be seasoned and refrigerated for later cooking, if desired. Nutr. Assoc. : 0 3962 4614 0 0 0 0 0 0 2068 * Exported from MasterCook * Spicy Beef Back Ribs Recipe By Serving Size Categories Amount -------5 1 1/2 1 2 1 1/2 :Susan Parenti : 4 Preparation Time :0:15 : Beef

Ribs

Measure -----------pounds cup cup medium tablespoons teaspoon teaspoon

Ingredient -- Preparation Method -------------------------------beef back ribs -- cut into 4 sections catsup water onion -- grated fresh lemon juice hot pepper sauce crushed red pepper pods

Combine catsup, water, onion, lemon juice, pepper sauce and pepper pods in small saucepan. Bring to a boil; reduce heat. Cook slowly, uncovered, 10 to 12 minutes, stirring occasionally; keep warm. Prepare grill for indirect cooking (see notes). Place beef back ribs, meat side up, on grid centered over drip pan. Cover cooker. Grill ribs 45 to 60 minutes or until tender, turning occasionally. Brush reserved sauce over ribs and continue grilling, covered, 10 minutes. To prepare grill for indirect cooking, arrange equal amount of briquets on each side of grill. Place aluminum foil drip pan in center between coals. Coals are ready when ash-covered, approximately 30 minutes. Make sure coals are burning equally on both sides. Uncovered Grilling Directions: Place ribs, meat side down, in center of double-thick rectangle of heavy duty aluminum foil. Sprinkle 2 tablespoons water over rib bones. To form packets, bring two opposite sides of aluminum foil together over top of ribs. Fold edges over 3 to 4 times pressing crease in tightly each time. (Allow some air space.) Flatten aluminum foil at both ends; crease to from triangle and fold each end over several times toward packet, pressing tightly to seal. Place packets on grid over low to medium coals. Grill 2 hours or until tender, turning packets over every 1/2 hour. Remove ribs from packets and place on grid. Continue grilling 10 to 20 minutes, turning once. Brush sauce over ribs; continue cooking 10 minutes. To check temperature, cautiously hold

hand about 4 inches above coals. Low to medium coals will force removal of hand in 4 to 5 seconds. Source: "National Cattlemen's Beef Association" - - - - - - - - - - - - - - - - - - Per serving: 1664 Calories (kcal); 132g Total Fat; (72% calories from fat); 96g Protein; 19g Carbohydrate; 375mg Cholesterol; 1011mg Sodium Food Exchanges: 0 Grain(Starch); 12 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 18 Fat; 1 Other Carbohydrates Nutr. Assoc. : 9026 0 0 0 0 0 4714 * Exported from MasterCook * Szechwan Beef Stir-Fry Recipe By Serving Size Categories Amount -------1 2 2 1 1/2 1 1/4 2 1 1 1 4 :Susan Parenti : 4 Preparation Time :0:25 : Beef

Steak

Measure -----------pound tablespoons tablespoons teaspoons teaspoon teaspoon cloves tablespoon small small can ounces

Ingredient -- Preparation Method -------------------------------beef flank steak -- well-trimmed Oriental dark-roasted sesame oil -- divided reduced-sodium soy sauce sugar cornstarch crushed red pepper pods garlic -- crushed fresh ginger -- minced red bell pepper -- cut into 1-inch pieces whole baby corn snow pea pods -- julienned

Partially freeze beef flank steak to firm (approx. 30 minutes). Cut steak in half lengthwise; cut each half across the grain into 1/8-inch thick strips. Combine 1 tablespoon sesame oil, soy sauce, sugar and cornstarch; pour over beef strips, tossing to coat. Heat remaining sesame oil in wok or large nonstick skillet over medium-high heat. Add pepper pods, garlic and ginger; cook 30 seconds. Add bell pepper and corn; stir-fry 1 1/2 minutes. Add pea pods; stir-fry 30 seconds. Remove vegetables from pan; reserve. Stir-fry beef strips (half at a time) 2 to 3 minutes. Return vegetables and beef to pan and heat through. Serve immediately. Cuisine: "Asian" Source: "National Cattlemen's Beef Association" - - - - - - - - - - - - - - - - - - Per serving: 307 Calories (kcal); 19g Total Fat; (55% calories from fat); 24g

Protein; 9g Carbohydrate; 58mg Cholesterol; 385mg Sodium Food Exchanges: 0 Grain(Starch); 3 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 3298 1356 20118 0 0 4714 0 0 0 2112 5020 * Exported from MasterCook * Take-Along Layered Beef Salad Recipe By Serving Size Categories Amount -------1 1/2 8 1/2 8 1 8 1/4 1 1 1/2 2 1 2 2 :Susan Parenti : 8 Preparation Time :0:20 : Beef

Salads

Measure -----------pounds cups medium ounces cup ounces cup tablespoon teaspoons tablespoons teaspoon tablespoons

Ingredient -- Preparation Method -------------------------------lean cooked beef -- sliced 1/4-inch thick iceberg and romaine lettuce -- torn into pieces red onion -- very thinly sliced jicama -- cut into 1/2-inch strips * see note shredded carrot -- divided lowfat yogurt -- plain reduced-calorie mayonnaise fresh basil leaves -- chopped OR dried basil leaves fresh basil leaves -- thinly sliced OR dried basil leaves parsley -- chopped radish roses -- if desired

Cut cooked beef into 3/4-inch strips. Layer mixed greens, red onion, beef strips, jicama and 1/2 cup shredded carrot in 3-quart straight-sided glass salad bowl. Combine yogurt, mayonnaise and chopped basil; spread over salad, covering top completely. Place remaining shredded carrot in center of yogurt mixture; sprinkle sliced basil over center of carrot. Garnish with radish roses, if desired. Cover with plastic wrap; carry salad to gathering in insulated container. Source: "National Cattlemen's Beef Association" - - - - - - - - - - - - - - - - - - Per serving: 266 Calories (kcal); 17g Total Fat; (58% calories from fat); 19g Protein; 9g Carbohydrate; 63mg Cholesterol; 123mg Sodium Food Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates NOTES : One 8 ounce can sliced water chestnuts, drained and cut in half, may be substituted for jicama. Nutr. Assoc. : 3607 1280 0 0 2495 0 0 0 0 2130706543 0 0 2130706543 0 2130706543

* Exported from MasterCook * Tangy Chicken with Shiitake Crust Recipe By Serving Size Categories Amount -------6 2 3/4 3/4 2 2 1 1/2 2 1/4 : : 6 Preparation Time :0:00 : Chicken Breast Ingredient -- Preparation Method -------------------------------chicken breasts -- boneless skinless olive oil button mushrooms -- trimmed and sliced shiitake mushrooms -- trimmed and sliced shallots -- peeled and chopped garlic cloves -- minced salt ground black pepper fresh chervil -- minced chilled butter -- coarsely chopped Tangy Sauce -- recipe follows TANGY SAUCE oranges -- see directions shallots -- peeled and coarsely chopped dry white wine balsamic vinegar unsalted chicken stock tomato paste

Measure -----------large tablespoons pound pound large large teaspoon teaspoon tablespoons stick

2 2 1 1 2 2

medium large cup cup cups tablespoons

In large heavy fry pan, place olive oil over medium high heat. Add button and shiitake mushrooms, shallots and garlic; cook until lightly browned, about 5 minutes, stirring occasionally. Cool. Add salt and pepper. Remove small fillets from underside of chicken breasts and place fillets in food processor; grind to smooth paste, pulsing on/off. Add mushroom mixture and chop coarsely, pulsing. Line large baking sheet with parchment. Between two sheets of wax paper, place chicken breasts and gently pound to even thickness. Divide mushroom mixture into 6 parts (about 1/2 cup each). On 12-inch length of plastic wrap, place 1 part of mushroom mixture in center. Fold plastic over mixture; pat or use rolling pin to roll evenly thick and slightly larger than 1 chicken breast. Place chicken, smooth rounded side down, on top of mushroom mixture; gather plastic up and around chicken as if wrapping a gift basket until mixture adheres to top and sides of chicken. Unwrap and gently invert chicken, uncoated side down, onto baking sheet; gently peel off plastic. Repeat with remaining chicken. (This can be prepared ahead and refrigerated). To prepare Tangy Sauce, using vegetable peeler, remove only orange part of peel from 2 medium oranges; chop peel coarsely and place in medium saucepan with 2 large shallots, peeled and coarsely chopped. Add 1 cup dry white wine and 1 cup balsamic vinegar; boil over medium high heat until reduced to 1/2 cup. Add 2 cups unsalted chicken stock and whisk in 2 tablespoons tomato paste; boil to reduce to 1 cup. Strain through fine sieve, pressing on ingredients. (Can be prepared ahead and refrigerated several hours or overnight). Source:

"National Broiler Council" - - - - - - - - - - - - - - - - - - Per serving: 830 Calories (kcal); 37g Total Fat; (39% calories from fat); 72g Protein; 57g Carbohydrate; 196mg Cholesterol; 647mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 9 Lean Meat; 1 Vegetable; 1/2 Fruit; 1 1/2 Fat; 0 Other Carbohydrates NOTES : To serve, place chicken in 350 oven and bake about 12 minutes; remove from oven and let rest 12 minutes. Slice breasts diagonally; arrange on serving plate, fanning out slices. Reheat Tangy Sauce; stir in chervil and butter. Ladle sauce beside chicken. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 222 2130706543 0 0 0 0 0 20114 0 * Exported from MasterCook * Tangy Red Grilled Chicken Recipe By Serving Size Categories Amount -------4 2 1/2 2 1 1/4 : : 4 Preparation Time :0:00 : Grilled Chicken Ingredient -- Preparation Method -------------------------------broiler-fryer chicken quarters apple cider vinegar bottled brown steak sauce prepared Russian dressing garlic salt coarsely ground pepper

Measure -----------cups cup tablespoons teaspoon teaspoon

In medium bowl, place chicken and pour vinegar over all. Cover and marinate in refrigerator at least 4 hours or preferably overnight. In small bowl, mix steak sauce and Russian dressing. Pour off and discard vinegar; sprinkle chicken with garlic salt and pepper. Place chicken on prepared grill, skin side up, about 8 inches from heat. Cook, turning and basting with sauce every 7 minutes, about 45 minutes or until fork can be inserted in chicken with ease. Source: "National Broiler Council" - - - - - - - - - - - - - - - - - - Per serving: 309 Calories (kcal); 20g Total Fat; (57% calories from fat); 21g Protein; 13g Carbohydrate; 100mg Cholesterol; 1093mg Sodium Food Exchanges: 0 Grain(Starch); 3 Lean Meat; 0 Vegetable; 1/2 Fruit; 2 1/2 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 20019 0 5126 4797 0 0 * Exported from MasterCook *

Tart and Tangy Grilled Chicken Recipe By Serving Size Categories Amount -------4 4 1/2 1/2 1/3 1/4 3/4 1/2 : : 4 Preparation Time :0:00 : Grilled Chicken Ingredient -- Preparation Method -------------------------------broiler-fryer chicken quarters margarine finely chopped onion wine vinegar low-sodium soy sauce sugarless all-fruit orange marmalade salt pepper

Measure -----------tablespoons cup cup cup cup teaspoon teaspoon

In small fry pan over medium temperature, melt margarine. Add onion and cook, stirring, until clear, about 5 minutes. Stir in vinegar, soy sauce and orange marmalade. Pour mixture into food processor or blender and blend about 1 minute. Sprinkle chicken with salt and pepper and arrange in shallow bowl in single layer. Pour sauce over chicken, cover and refrigerate for at least 2 hours. At cooking time, place chicken on prepared grill, skin side up, about 8 inches from heat. Place marinade in small saucepan on grill or stovetop and heat to boiling. Grill chicken, turning and basting with sauce every 10 minutes, for about 1 hour or until fork can be inserted in chicken with ease. Source: "National Broiler Council" T(Refrigeration): "2:00" - - - - - - - - - - - - - - - - - - Per serving: 410 Calories (kcal); 28g Total Fat; (60% calories from fat); 22g Protein; 19g Carbohydrate; 99mg Cholesterol; 1422mg Sodium Food Exchanges: 0 Grain(Starch); 3 Lean Meat; 1 Vegetable; 0 Fruit; 4 Fat; 1 Other Carbohydrates Nutr. Assoc. : 20019 0 0 0 0 4104 0 0 * Exported from MasterCook * Tempting Tomato Chicken Grill Recipe By Serving Size Categories Amount -------4 1/4 1 1/2 1 : : 4 Preparation Time :0:00 : Grilled Chicken Ingredient -- Preparation Method -------------------------------broiler-fryer chicken quarters fresh lime juice chopped chives freshly grated ginger

Measure -----------cup teaspoons teaspoon

2 2 1 1

cloves tablespoons teaspoon cup

garlic -- minced olive oil chili powder medium salsa -- chunky style

In small saucepan, mix together lime juice, chives, ginger and garlic. Add olive oil and chili powder and heat to boiling over medium heat (or in microwave if glass dish is used). Stir in salsa. Place chicken in single layer in large, shallow bowl. Pour sauce over chicken and turn to coat well. Cover and refrigerate at least 2 hours. When ready to cook, place chicken on prepared grill, skin side up, about 8 inches from heat. Grill, turning every 10 minutes, about 1 hour or until fork can be inserted in chicken with ease. Heat marinade to boiling and boil about 3 minutes; pour over chicken. Source: "National Broiler Council" - - - - - - - - - - - - - - - - - - Per serving: 321 Calories (kcal); 23g Total Fat; (65% calories from fat); 21g Protein; 6g Carbohydrate; 99mg Cholesterol; 365mg Sodium Food Exchanges: 0 Grain(Starch); 3 Lean Meat; 1 Vegetable; 0 Fruit; 3 Fat; 0 Other Carbohydrates Nutr. Assoc. : 20019 0 0 26076 0 0 0 1325 * Exported from MasterCook * Texas Barbecue Beef Brisket Recipe By Serving Size Categories Amount -------7 minutes 2 1 1 1 1 1/2 1 1 1 :Susan Parenti : 18 Preparation Time :0:20 : Beef

Brisket

Measure -----------pounds teaspoons teaspoon medium tablespoon cups tablespoon tablespoon teaspoon

Ingredient -- Preparation Method -------------------------------beef brisket -- boneless Oak, pecan, mesquite, or hickory chips -- water soaked 30 paprika black pepper -- divided Water onion -- grated butter -- or margarine catsup fresh lemon juice worcestershire sauce hot pepper sauce

Prepare briquets; add desired wood chips. Trim excess fat from beef brisket. Combine paprika and 1/2 teaspoon pepper; rub evenly over surface of brisket. Place brisket, fat side down, in 11 1/2 � 9-inch disposable aluminum pan. Add 1 cup water. Cover pan tightly with aluminum foil. Place in center of grid over very low coals*. Cover cooker and cook 5 hours,

turning brisket over every 11/2 hours; remove excess fat from pan with baster as it accumulates. Add additional 1/2 cup water to pan, if needed. Periodically add just enough additional briquets to keep coals at very low temperature. Remove brisket from pan; reserve pan drippings. Place brisket on grid, fat side down, directly over very low coals*. Replace grill cover and continue cooking 30 minutes. Meanwhile skim and discard fat from pan drippings; reserve 1 cup drippings. Melt butter in medium saucepan over medium heat. Add onions; cook until tender-crisp, stirring occasionally. Add reserved pan drippings, remaining 1/2 teaspoon pepper, catsup, lemon juice, worcestershire sauce and pepper sauce; simmer approximately 15 minutes, stirring occasionally. Trim excess fat from brisket; carve brisket across the grain into thin slices. Serve brisket with sauce. Source: "National Cattlemen's Beef Association" - - - - - - - - - - - - - - - - - - Per serving: 347 Calories (kcal); 17g Total Fat; (46% calories from fat); 39g Protein; 6g Carbohydrate; 124mg Cholesterol; 353mg Sodium Food Exchanges: 0 Grain(Starch); 5 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates NOTES : Coals should be in a single layer with space between each briquet. To check temperature, cautiously hold hand about 4 inches above coals. Very low coals will force removal of hand in 6 to 7 seconds. Water Smoker Directions: Prepare smoker according to manufacturer's directions. Place beef brisket, fat side up, in center of cooking rack. Cover smoker and smoke-cook at low to moderate temperature 4 1/2 to 5 hours or until tender. A beef brisket will yield three 3-ounce cooked, trimmed servings per pound. Nutr. Assoc. : 9008 2130706543 0 0 0 0 0 0 0 0 0