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Home Quinoa Salad Bob's Pasta Sauce Cabbage Slaw Spaghetti Salad Chicken Gunbo Cornbread Dressing Cream Pie African Peanut Stew Yummy Carrots Tandoori Chicken Brown Rice Pilaf Baked Tilapia Spicy Polenta Ann's Cheese Ball |
 Quinoa Salad with Grilled Chicken The Salad 1/2 cup frozen corn kernels 1/2 cup quinoa* 1/4 cup frozen lima beans 1 medium tomato, cut into 1/2 inch pieces (about 1 cup) 1 teaspoon ground cumin 2 tablespoons vinaigrette (we used store-bought) Place the corn, quinoa, lima beans in 1 cup water in a saucepan; bring to a boil. Cook, uncovered, 10 minutes or until quinoa absorbs the water and softens. Remove from heat. Stir in tomato, and sprinkle on cumin. Add vinaigrette and salt and pepper to taste. Salmon 3/4 pound salmon fillet (or 2 salmon pieces suitable for serving 2 people) Heat a small, nonstick skillet over medium-high heat. Spray with olive oil, and add salmon. Saute 4 minutes; turn and saute 4 more minutes. Add salt and pepper to taste. (My variation was to heat a oven-proof skillet over high heat with a little olive oil. Cook for a minute or two on each side to brown. Then, place the skillet in a 350 degree oven for about 10-15 minutes to finish.) Chicken (I made this up without measuring, so some amounts are approximate.) 2 boneless, skinless chicken pieces. Juice from 2 lemons 1/2 cup of white wine cumin garlic powder fresh sage leaves (a good handful), chopped and soaked in olive oil salt and pepper to taste Place the chicken breasts between 2 pieces of saran and flatten with a pounder. Place the chicken in a shallow dish and sprinkle with cumin, garlic powder, salt and pepper. Add lemon juice and wine and marinate for 30-45 minutes. Drizzle some of the sage-infused olive oil over the chicken and grill on a hot grill for a few minutes. It cooks rather quickly, so don't overcook. When done, cut the chicken in strips and drizzle some of the sage-infused olive oil over the top. To serve: Arrange spinach leaves on a platter or 2 dinner plates. Spoon the salad over the spinach and place the salmon or chicken on top of the salad. Makes 2 servings. * Quinoa (pronounced KEEN-wah) is an ancient grain that is indigenous to the Andes region of South America. It contains more protein than any other grain and is a good source of fiber. It can be cooked like rice and expands to about four times its original volume. If you have trouble finding quinoa in your city, let me know; I could help you find a place to buy it or I could send you some. Bob Bridges
(Click here for a printable version) I made up this recipe and didn't measure anything. So, I will give a general description of the process and refine it next time if I think to measure the ingredients.
Saute the onions first before adding the garlic, tomatoes, olives and capers. Simmer for 30-45 minutes until the tomatoes have cooked down a bit. Add the basil last, just before serving. We served it with linguine. If you don't like kalamata olives, you could try leaving them out and adding extra capers. Ann Bridges
1 head of cabbage, shredded 4 tblsp. Sesame seeds, toasted 1 cup almonds, toasted 4 green onions…tops and all, chopped 2 pkg. Ramen noodles…chicken flavor Combine in large bowl. Add dressing just before serving. Dressing 2 tblsp. Sugar (may substitute 4 tblsp. Splenda) 1/3 cup oil 4 tblsp. Rice wine vinegar (may substitute red wine vinegar.) 1 tsp. Black pepper 2 foil chicken packets from noodles. Mix thoroughly with whisk. Ann
Bridges 1 cup green
onions, chopped Combine
all ingredients and mix well. Chill
and Serve. Serves 12 or
more. 1-2 Broilers (1 is enough) 1 lb. smoked sausage, sliced ½ cup oil 1 cup flour 2 onions, chopped 6-8 ribs celery, chopped 1 cup chopped green peppers 1 bay leaf ½ teaspoon thyme 1 teaspoon garlic powder ¼ teaspoon oregano 1 teaspoon celery seed salt and cayenne pepper to taste 6-8 cups of chicken broth Cook the chickens
in water until tender. Slice
sausage and cook with chicken for
about 30 minutes (or sauté the sausage separately and drain
off the
grease). De-bone
chicken. Remove the
fat and save the broth.
Combine oil and flour and make a dark roux*. Add the onions, celery, and green peppers and sauté until soft. Add chicken broth, seasonings, chicken, and sausage. Simmer for about 30 minutes. (This is a low fat version of gumbo I developed when we lived in Louisiana. Gumbo made this way (cooking the chicken and sausage first and removing the grease) will be less greasy than gumbo made the usual way, but it is very tasty. This recipe also has less oil in the roux.) Bob Bridges *Making a roux: To make a roux, you add the flour and the oil in a heavy, thick-bottomed pot. Cook over medium heat while stirring constantly. The mixture should not clump but should cover the bottom of the pan, like thick gravy. You may have to add oil to get it this consistency. To aim for a low-fat gumbo, start with the minimum amount and only add what you need. The mixture will bubble and cook until it turns the color of peanut butter or a brown paper bag. Keep stirring. Cornbread
Dressing
Juanita and Ann 8 cups
cornbread Break cornbread and biscuits into crumbles and mix in large bowl. Add next five ingredients and mix thoroughly. Combine milk and eggs. Add to bread mixture. Add broth—amount may be adjusted as necessary to achieve soupiness. Pour into two 9 x 13 pans and cook 45 minutes at 350°. Serves 12 easily, even with leftovers. This recipe produces “crunchy” dressing. If you don’t like crunchy onions, celery, etc., you can blend them in the blender with the milk and eggs, or you can sauté them a few minutes in a skillet with a small amount of broth. Cream Pie From
Pearl Pogue
of the PX
Café, Mountain View, AR 1 cup sugar
dash salt 2 ½ tablespoons cornstarch 3 egg yolks ½ cup Cream 1 ½ cups Milk 1/5 stick Butter Mix dry ingredients; add beaten egg yolks to milk mix. Add to dry ingredients and stir constantly over medium heat until thick. Add butter. Chocolate: Add 2 tablespoons of cocoa to dry ingredients. Coconut: Add ½ cup shredded coconut to the filling and ¼ cup on meringue.
Meringue (for 9-inch pie)3 egg whites½ teaspoon vanilla ¼ teaspoon cream of tartar * * * * * 6 teaspoons sugar
Spread merringue over filling (at room temperature), sealing meringue to edges of pastry all around to prevent merringue from shrinking away from the crust. Bake in a 350 oven for 12-15 minutes or till peaks of merringue are golden brown.
This popular African dish is usually prepared with chicken, but we've used super nutritious edamame instead. In addition, canned tomatoes, sweet potatoes and spinach infuse it with fiber, protein and antioxidants. Serve on rice for a hearty main dish. 1 tablespoon olive oil 1 medium red onion, finely chopped (about 1½ cups) 1 medium green bell pepper, finely chopped (about 1¼ cups) ½ cup chopped carrot (2 small) ½ cup chopped celery (1 rib) 3 garlic cloves, minced 2 tablespoons minced, peeled fresh ginger 1 tablespoon curry powder 1 (14½ -ounce) can diced tomatoes, drained 1 bay leaf 4 cups fat-free chicken or vegetable broth 1 (12-ounce) sweet potato, peeled and cut into ½-inch pieces 1½ cups shelled edamame ¾ cup creamy or crunchy natural peanut butter or almond butter ¼ cup chopped fresh cilantro 1 (5-ounce) bag baby spinach leaves, torn into bite-size pieces ½ teaspoon salt Coarsely ground black pepper
Per (1-cup) serving: 190 calories, 8g fat, 11g protein, 21g carbs., 5g fiber, 560mg sodium. Ingredients: 4 medium carrots 1 cardamom pod 1/8 teaspoon cinnamon dash nutmeg lime zest 1 tablespoon splenda salt and pepper to taste Directions: Slice the carrots and add water to almost cover. Remove the seeds from the cardamom pod and crush with a mortar and pestle Add crushed cardamom along with cinnamon and nutmeg and cook the carrots until tender. Add the zest from about ½ of a lime, splenda, salt and pepper Continue to simmer the carrots until the water is almost gone, leaving a little 'syrup'. Serves 2. Comments: Spice amounts are approximate—I never measured them. You can also add lime juice to give the carrots a little tang. I prefer not adding lime juice. I suppose you could substitute lemon for lime. I can't think of a substitute for cardamom. I believe a little fresh basil or tarragon would be good. Back
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Tandoori Chicken Amy Bridges Click here for a printable version Mix equal parts of tandoori
paste with fat free plain yogurt or fat free sour cream. Toss
in one skinless chicken breast cut up into one inch pieces and
marinate in the fridge for an hour or so. Then bake it at 325 until
the chicken is done (about 15 minutes).
The chicken is so tender and delicious. The yogurt adds about 30 calories and so does the tandoori paste. Top with some green onion and serve over brown rice. Yummy!! Brown Rice Pilaf Bob Bridges Click here for a printable version ¾ cup brown rice
1 can chicken broth ⅓ cup onion, chopped ⅓ cup sweet peppers, chopped 2 cloves garlic, minced 1 tablespoon olive oil 1 teaspoon cumin ½ teaspoon coriander 1 teaspoon dried basil freshly ground black pepper to taste Sauté the onion, celery and peppers for 2-3 minutes until
they are soft. Add the minced garlic and saute another minute. Stir in the rice and add
the chicken broth and spices. Bring to a rolling boil. Reduce heat to
low and simmer with the lid on for 45 minutes.
Quinoa Substitute quinoa for brown rice and keep the rest of the recipe the same. Quinoa only needs to cook about 15-20 minutes. Back to top
Baked Tilapia
Bob Bridges (Modified from another recipe) Click here for a printable version
Ingredients:
4 Tilapia Filets Garlic Powder Old Bay Seasoning Butter or Olive Oil Directions:
After the 15 minutes are up, remove the fish from the oven and check for doneness. The fish should be white and flaky. You may put the fish under a broiler for a minute or two to brown the bread crumbs a little more. Ingredients: 2 cups chicken broth 2 tbl butter or margarine ½ cup polenta (or grits or cornmeal) 1 tbs minced chili peppers (or adjust to your taste) 1 tsp ground cumin Directions: Add the butter and cumin to the broth and bring to a boil; slowly add the polenta and cook for a few minutes until it is thick and bubbly. Pour polenta into a pan and refrigerate until it is cool. To serve, cut the polenta into squares and sauté in olive oil until the polenta is browned and heated through. Ingredients: ¼ lb Blue Cheese 9 oz Cream Cheese (at room temperature) ½ lb shredded sharp cheddar cheese ¾ cup chopped parsley ¾ cup chopped pecans 2 tsp Worcestershire 2 tsp grated onion dash of red pepper Directions: Mix all ingredients together except parsley and pecans. Shape into 2 large or 4 small balls; combine parsley and pecans and roll the balls in the mixture. Freezes well.
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