Food and Drink Menus

[jj]

Spicy Tropical Chicken


Prep: 5 min, Marinate: 2:00, Cook: 35 min.

• 1/3 cup lemon juice
• 1/3 cup orange juice
• 1 Tbs. plus 1 tsp. chicken stock powder
• 2 tsp. garlic, minced
• 3/4 tsp. ground oregano
• 3/4 tsp. crushed red pepper
• 1-1/2 lbs. chicken pieces
• large food storage bag
Combine all ingredients, except chicken, in a large sealable plastic bag. Mix thoroughly and add chicken. Seal bag and marinate in refrigerator 2 hours. Prepare grill or broiler. Remove chicken and reserve marinade. Grill or broil chicken 30-40 minutes, turning and basting occasionally with reserved marinade until cooked throughout.
Per serving: calories 206, fat 2.2g, 10% calories from fat, cholesterol 99mg, protein 39.7g, carbohydrates 4.8g, fiber 0.4g, sugar 2.9g, sodium 128mg, diet points 4.7.

Dietary Exchanges: Milk : 0.0, Vegetable: 0.0, Fruit: 0.3, Bread: 0.0, Lean meat: 0.0, Fat: 0.0, Sugar: 0.0, Very lean meat protein: 6.8


The recommended wines are: Chablis, Riesling, or Gewürztraminer.

[jj]

Sweet and Sour Fish

Prep: 15 min, Cook: 20 min.

• 2-3/4 Tbs. oil
• 4 boneless white fish fillets, chopped
• 2 onions , chopped
• 2 tsp. fresh ginger, grated
• 7 ounces mushrooms, chopped
• 1 large carrot, chopped
• 2 sticks celery , chopped
• 12 spears fresh asparagus , chopped
• 1 lb. canned baby corn, drained
• 1/4 cup sugar
• 1/4 cup white vinegar
• 2-3/4 Tbs. soy sauce
• 1 Tbs. plus 1 tsp. tomato sauce
• 1 Tbs. plus 1 tsp. cornflour, blended with 1/3 cup plus 3 Tbs. water
Heat oil in a heavy nonstick pan or wok over medium-high heat. Add fish and stir-fry 5-7 minutes, or until lightly browned and tender. Remove fish from pan. Add onions and ginger to pan and stir-fry 5 minutes, or until onions are soft. Stir in remaining ingredients, except cornflour and water, and bring to a boil. Cover pan, reduce heat to low, and simmer 5 minutes, or until vegetables are just tender. Stir in cornflour mixture, and continue stirring over heat until mixture boils and thickens. Stir in fish.
Per serving: calories 506, fat 12.7g, 22% calories from fat, cholesterol 99mg, protein 48.5g, carbohydrates 54.5g, fiber 7.0g, sugar 24.3g, sodium 1072mg, diet points 10.3.

Dietary Exchanges: Milk: 0.0, Vegetable: 3.3, Fruit: 0.0, Bread: 1.4, Lean meat: 0.0, Fat: 1.8, Sugar: 0.8, Very lean meat protein: 6.9

[jj]

Best Lasagna

Prep: 25 min, Cook: 1:40.

• 3/4 lb. ground beef
• 3/4 lb. lean ground pork
• 1 large onion, chopped
• 2 cloves garlic, minced
• 3-1/3 cups canned tomatoes, with added purée
• 6 ounces tomato paste
• 1/2 cup dry red wine
• 2 tsp. Italian herb seasoning
• 1/4 tsp. crushed red pepper
• 1 lb. part-skim ricotta cheese
• 1/2 cup grated Parmesan cheese
• 2 eggs
• 1/4 cup parsley, chopped
• 12 no boil lasagne noodles
• 1 lb. fat-free mozzarella cheese, sliced
Cook first 4 ingredients in a large heavy pot over medium high heat about 7 minutes, stirring frequently to break up meat, until browned. Discard excess fat. Stir in tomatoes with purée and next 4 ingredients. Bring to a boil, stirring to break up tomatoes. Reduce heat to low and simmer, uncovered, about 45 minutes, until sauce is slightly thickened.

Preheat oven to 375°F. Combine ricotta cheese, next 3 ingredients and salt and pepper to taste in a large bowl. Cover bottom of a lightly oiled 9x13 inch baking dish with a thin layer of meat sauce. Arrange 4 lasagne noodles in dish. Sthingy half of ricotta filling over noodles. Cover with half of mozzarella slices. Spread a third of meat sauce over cheese. Arrange another layer of 4 lasagne noodles in dish. Cover with remaining ricotta filling, remaining mozzarella, then half of remaining sauce. Add a final layer of noodles and top with remaining meat sauce. Cover with foil. Bake 30 minutes. Remove foil and bake another 15 minutes, until bubbling throughout. Let stand 10 minutes before serving.
This recipe serves 12 people. Due to the nature of this recipe, it adjusts the number of servings in multiples of 12 only.
Per serving: calories 322, fat 11.5g, 34% calories from fat, cholesterol 85mg, protein 31.7g, carbohydrates 19.5g, fiber 2.6g, sugar 5.9g, sodium 714mg, diet points 7.4.

Dietary Exchanges: Milk: 0.0, Vegetable: 1.0, Fruit: 0.0, Bread: 0.4, Lean meat: 2.4, Fat: 1.2, Sugar: 0.1, Very lean meat protein: 1.3

[jj]

Asian Apricot Chicken

Prep: 10 min, Cook: 10 min.

• 4 boneless skinless chicken breast halves
• 1 lb. canned apricot halves in syrup , drained, halved, liquid reserved
• 2 Tbs. soy sauce or tamari
• 1 Tbs. Asian sesame oil
• 1/4 cup sherry
• 3/4 cup all purpose flour
• 1 tsp. paprika
• 1/4 tsp. cayenne pepper
• 6 scallions, including some green, chopped into 1/2 inch pieces
• 1 tsp. sesame seeds
• 3 Tbs. fresh cilantro, chopped
Place chicken between two sheets of wax paper and pound lightly with a mallet or other heavy flat object to flatten to 1/2 inch thickness. Combine reserved apricot liquid with soy sauce, 1/8 tsp. oil and sherry in a bowl. Set aside. Combine flour with paprika, cayenne and salt and pepper to taste in a shallow dish. Dredge chicken in flour mixture to coat, shaking off excess. Heat 2 Tbs. oil in a heavy nonstick skillet over medium high heat. Sauté scallions 2-3 minutes, until lightly browned. Transfer with a slotted sthingy to a bowl. Add chicken and cook 3 minutes, until browned. Turn chicken, reduce heat to medium low, and add cooked scallions and apricots. Drizzle with sherry mixture. Cover skillet and simmer 5 minutes, turning chicken once. Serve with sauce and sprinkled with sesame seeds and cilantro.
Per serving: calories 380, fat 7.5g, 18% calories from fat, cholesterol 106mg, protein 44.9g, carbohydrates 31.7g, fiber 4.1g, sugar 25.6g, sodium 587mg, diet points 7.9.

Dietary Exchanges: Milk : 0.0, Vegetable: 0.8, Fruit: 1.2, Bread: 0.1, Lean meat: 0.0, Fat: 1.0, Sugar: 0.0, Very lean meat protein: 5.5

The recommended wines are: Gewürztraminer, Sauvignon Blanc, or Pinot Blanc.

[jj]

Fettuccine with Steak and Zucchini

Prep: 10 min, Cook: 15 min.

• 1 lb. fettuccine or other pasta
• 1 Tbs. unsalted butter
• 2 Tbs. olive oil
• 3/4 lb. onions , thinly sliced
• 4 cloves garlic, minced
• 3/4 lb. zucchini, cut into 1/2 inch cubes
• 1 tsp. basil, or 1/3 cup fresh, chopped
• 1 lb. round steaks or top sirloin, thinly sliced across the grain
• 1/4 cup grated Parmesan cheese
Cook fettuccine in boiling salted water until al dente. Drain . Return pasta to saucepan. Toss with butter and keep warm. Heat oil in a heavy nonstick skillet over medium high heat. Sauté onions 2-3 minutes, stirring frequently. Add garlic and zucchini and continue to sauté another 4-5 minutes or until zucchini softens. Stir in basil, and salt and pepper to taste. Transfer vegetables to a platter and keep warm. Add steak slices to skillet and sauté 5 minutes, stirring frequently, or until meat is just cooked throughout. Combine vegetables, meat and pasta in a serving bowl. Serve with Parmesan.
Per serving: calories 1131, fat 27.3g, 22% calories from fat, cholesterol 77mg, protein 54.4g, carbohydrates 164.0g, fiber 7.3g, sugar 10.6g, sodium 159mg, diet points 23.9.

Dietary Exchanges: Milk : 0.0, Vegetable: 1.7, Fruit: 0.0, Bread: 5.8, Lean meat: 3.7, Fat: 2.7, Sugar: 0.0, Very lean meat protein: 0.0


The recommended wines are: Chianti, Zinfandel, or Merlot.

[jj]

BBQ'd Steak Kabobs

Prep: 10 min, Cook: 10 min.

• 2 Tbs. plus 2 tsp. ketchup
• 2 Tbs. light molasses
• 1 Tbs. plus 1 tsp. Worcestershire sauce
• 2 tsp. spicy brown mustard
• 2 tsp. onion, grated
• 1-1/4 lbs. boneless round or top sirloin steaks, cut into 2 inch pieces
• skewers
• 4 slices French bread, 1/2 inch thick, toasted and hot
• 1 clove garlic, halved
Prepare grill. Combine first 5 ingredients in a bowl. Season with salt to taste. Add meat and toss to coat well. Thread steak chunks onto long skewers. Grill 10 minutes over medium heat for medium rare meat or until desired doneness, turning skewers occasionally and brushing with ketchup mixture. Lightly rub one side of hot toast with cut side of garlic clove. Serve warm toast with steak kabobs.
Per serving: calories 399, fat 12.3g, 28% calories from fat, cholesterol 126mg, protein 45.7g, carbohydrates 23.9g, fiber 1.0g, sugar 7.8g, sodium 457mg, diet points 9.3.

Dietary Exchanges: Milk : 0.0, Vegetable: 0.0, Fruit: 0.0, Bread: 0.9, Lean meat: 0.0, Fat: 1.7, Sugar: 0.7, Very lean meat protein: 6.0


The recommended wines are: Burgundy, Zinfandel, or Merlot.

[jj]

Beer Basted Steak

Prep: 5 min, Marinate: 1:00, Cook: 15 min.

• 2 Tbs. plus 2 tsp. brown sugar
• 1 Tbs. whole grain mustard
• 2 tsp. white vinegar
• 3/4 onion, finely chopped
• 3/4 bay leaf
• 2/3 cup beer
• 4 beef round steaks, about 6 ounces each
Combine first 6 ingredients in a pan over medium heat. Bring to a boil, reduce heat to low and simmer 10 minutes. Cool completely and pour mixture over steaks. Marinate 1-2 hours in refrigerator, turning steaks occasionally. Barbecue 3-4 minutes per side for medium done meat, or until golden brown on both sides.
Per serving: calories 284, fat 13.0g, 43% calories from fat, cholesterol 65mg, protein 24.7g, carbohydrates 13.7g, fiber 0.6g, sugar 12.3g, sodium 109mg, diet points 7.2.

Dietary Exchanges: Milk : 0.0, Vegetable: 0.5, Fruit: 0.0, Bread: 0.0, Lean meat: 3.4, Fat: 1.0, Sugar: 0.5, Very lean meat protein: 0.0


The recommended wines are: Burgundy, Merlot, or Cabernet Sauvignon

[juicyjude]

Again, I like the sound of that too. What has happened to me? Had a tasted bud swopo I think

[marmaris98]

you might have had a tongue transplant

[The March Hare]

Chilli Pork Nachos

Be prepared to lick your fingers, because this is a very moreish dish and can get pretty messy – perfect for a fun Friday evening

Cooking time: 15 minutes
Ingredients
(Serves 4)
450g (1lb) lean minced pork
200g can red kidney beans, drained
½ red pepper, de-seeded and sliced
500g jar of chilli con carne sauce
150g (5oz) tortilla crisps
30ml (2 tablesthingys) low-fat Cheddar cheese, grated

Method
Place the pork in a large non-stick wok or saucepan and dry fry for 4-6 minutes, until browned. Add the kidney beans, red pepper, and chilli con carne sauce and simmer for a further 6-8 minutes.

Place the tortilla crisps in a bowl; pour the chilli mince over the top and sprinkle with Cheddar cheese.

Serve with your favourite dips, toasted pitas, mixed salad, corn-on-the-cob, homemade coleslaw and extra beans.

[The March Hare]

Lamblicious Burger Sticks

These lamb sticks are sure to get your children involved in cooking. Get them to choose their favourite vegetables and help them to cut them into long sticks ready for the lamb mixture – fun and tasty

Cooking time: 12 minutes
Ingredients
(4 large portions)
450g (1lb) lean lamb mince
2 carrots, one small, one large
25g (1oz) mushrooms, thinly sliced
1 tomato, chopped
15ml (1tablesthingy) tomato ketchup
1 red pepper (long pointy)
2 celery sticks

For the Creamy Sweetcorn dip
45ml (3 tablesthingys) low fat cream cheese
60ml (4 tablesthingys) sweetcorn
1 spring onion, finely chopped

For the Fiery Tomato Chilli dip
45ml (3 tablesthingys) low fat cream cheese
1 tomato, finely chopped
½ red pepper, deseeded and finely chopped
A pinch of paprika

Method
Mix together the lean lamb mince with one of the carrots, peeled and grated, the mushrooms, the tomato and tomato ketchup.

Take the other larger carrot, peel it and cut into thick long sticks, cut the 2 sticks of celery in half lengthways and de-seed the red pepper, and cut into long thick strips.

Take a handful of the mixture and mould it around the centre of the vegetable sticks. Line the grill grid with foil and place onto this the burger sticks.

Place the sticks under a preheated grill and cook until the lamb is cooked through, for approximately 10-12 minutes, make sure to turn them very carefully.

To make the Creamy Sweetcorn and Fiery Tomato Chilli dips, simply mix the ingredients for each together in a bowl.

Serve with extra crunchy dipping vegetables and a selection of chunky dips

[The March Hare]

Porky Beans

A meal for children that’s nutritious, tasty, fun and quick and easy to make – it all sounds too good to be true

Cooking time: Approximately 1-1¼ hours
Ingredients
(4 large, or 8 small portions)
15ml (1 tablesthingy) oil
450g (1lb) lean pork leg cubes
4 chipolata sausages
2 lean back bacon rashers, finely chopped

15ml (1 tablesthingy) dark brown sugar
15ml (1 tablesthingy) tomato purée
400g can baked beans
150ml (¼pt) Pork stock

Method
In a large ovenproof casserole dish the heat oil. Add the lean pork leg cubes, the chipolata sausages (squeeze, twist and cut them if you want to make 8 smaller sausages) and the bacon, and cook until lightly browned.

Add the dark brown sugar, tomato purée, baked beans and pork stock and stir well together.

Cover the dish and cook in a preheated oven for 1-1¼ hours until the pork cubes are tender.

Serve with creamy mash, green beans and carrot sticks

[The March Hare]

Giant’s Beef Bread

This fun recipe is a great way to get your children involved in the kitchen – it’s also pretty tasty and nutritious

Cooking time: 25 minutes – plus about 40 minutes proving time for bread
Ingredients
(4 large portions)
225g (8oz) lean beef mince
500g (20oz) bread mix

For the sweetcorn topping
Dash Worcestershire sauce
15ml (1 tablesthingy) tomato ketchup
60ml (4 tablesthingys) sweetcorn

For the mushroom topping
25g (1oz) mushrooms, sliced
Pinch chilli powder
15ml (1 tablesthingy) tomato ketchup

Method
Take the bread mix and make according to pack instructions and leave to prove.

Meanwhile, take the lean beef mince and dry fry in a saucepan. Add either the sweetcorn or mushroom topping ingredients and leave to cool.

Lightly knead the dough and shape. Divide it into 4 and make into various shaped breads.

Shape 1
Roll the dough into a long flat oblong, sthingy the meat mixture into the centre and pinch the edges of the dough together in several places.

Shape 2
Roll the dough into a small round, place 2-3 sthingyfuls of mixture into the centre, fold over the dough and pinch together – making a calzone shaped bread.

Place on a greased baking tray, allow to rise for 10 minutes, then put into a preheated oven for 15-20 minutes until well-risen and golden brown.

Serve with a large squirt of your favourite ketchup and lots of your favourite fruits for pudding.

[jj]

Low Fat Cooking:


* Get into the habit of measuring the oil you use while you cook,
rather than just pouring it out of the bottle. It will be much
easier to moderate the amount you use.
* Use non-stick cookware so that you don't have to use as much,
if any, fat. When sauteing, use a small amount of chicken broth
or wine instead of butter or oil.
* To make fat-free broth, chill your meat or chicken broth. The
fat will rise to the top, and you can remove it before using
the broth.
* Many vegetables and fruits, including potatoes and apples,
retain many of their nutrients in their skin. So when possible,
leave the skin on your fruits and vegetables and cook them whole.
* Romaine lettuce is loaded with vitamins compared to iceberg.
It has three times as much Vitamin C and six times as much
Vitamin A.
* Vitamin C is destroyed quickly in cooking - so cook your
vegetables with Vitamin C in the smallest amount of water
possible and for a short amount of time.
* Stock up on spices. One of the keys to cooking low-fat and not
getting bored is to spice your food well. When you have finished
your recipe, always taste it and adjust the spices to meet your taste.
* Purchase the best (i.e. heaviest) set of non-stick cookware you
can afford.
* When cooking a dish with both vegetables and meat (i.e. in stir frys
and stews), reduce the amount of meat by 1/3 and increase the amount
of vegetables by 1/3. You will hardly notice!
* Thicken gravies with milk or broth blended in the blender with
flour. Be sure to cook long enough to remove the raw flour taste.
You'll never notice the lack of fat.
* Use olive oil for cooking when appropriate. It adds to the taste
of the dish and is better for you.

[jj]

Chicken and Asparagus Stir Fry

Just five ingredients (not counting oil, cornstarch, and spices) make a delicious stir fry main dish; serve over hot cooked rice.


INGREDIENTS:
• 2 Tbsp. cornstarch
• 1 cup chicken stock
• 3 Tbsp. olive oil
• 1 onion, finely chopped
• 3 cups asparagus, cut into 1-1/2" lengths
• 1 red bell pepper, cut into thin strips
• salt and pepper to taste
• 3 cups cooked cubed chicken breast
PREPARATION:
Combine cornstarch and chicken stock and blend well. Prepare all ingredients. Heat oil over medium heat in a wok of heavy skillet. Cook onion for one minute, stirring constantly. Add chicken stock mixture.

Increase heat to medium high and add asparagus, red pepper, and salt and pepper to taste. Cook for 2-3 minutes, stirring constantly. Add chicken, cover, and reduce heat to low. Cook until chicken is thoroughly heated. Serve over hot cooked rice. Serves 4-6

[jj]

Chicken Fried Rice


Any fried rice recipe is the perfect choice for a last minute meal. You do need cold cooked rice, however, so if you're on your way home craving fried rice, stop off at a Chinese take-out store. Instead of buying a meal packed with sodium and MSG, just buy the rice, go home, and make yourself this healthy dish in minutes.

INGREDIENTS:
• 1 Tbsp. oil
• 2 cups frozen pepper and onion stir fry mixture
• 3 cups cold cooked rice
• 10 oz. can chunk chicken, drained
• 1 Tbsp. oil
• 2 eggs, beaten
• 3 Tbsp. low sodium soy sauce


PREPARATION:

Heat wok or 10" heavy skillet over medium heat. Add 1 Tbsp. oil and rotate wok or skillet to coat. Add frozen stir fry mixture. Cook and stir until crisp tender, about 2-4 minutes. Add rice and drained chicken.

Stir-fry 5 minutes until hot.
Push cooked mixture to side of wok or skillet. Add 1 Tbsp. oil, then add eggs. Cook and stir over medium heat until eggs are thickened and cooked. Stir mixture together and add soy sauce. 4 servings

[jj]

Chicken with Peppers

This simple five ingredient recipe tastes so wonderfully fresh. It's ready in about 20 minutes.

INGREDIENTS:

• 4 boneless, skinless chicken breasts
• 2 Tbsp. oil
• 2 cups frozen pepper and onion stir fry mixture
• 1/3 cup orange juice
• 2 Tbsp. lime or lemon juice
• 2 Tbsp. honey
• 1/2 tsp. salt
• 1/8 tsp. pepper
• 1 Tbsp. cornstarch
• 2 Tbsp. water

PREPARATION:

Cut chicken into 1" pieces. Heat oil in wok or heavy skillet. Add pepper and onion mixture and stir-fry until crisp tender. Remove from wok or skillet. Add chicken and stir-fry until no longer pink in center.
Add cooked vegetables, orange juice, lime juice, honey, salt and pepper to chicken. Stir fry for 2-4 minutes until mixture starts to bubble.
Combine cornstarch and water in small bowl, then add to skillet. Cook and stir over medium high heat until sauce boils and thickens. Serve over hot cooked rice or noodles. 4 servings

[jj]

Kung Pao Pork

Purchased broccoli slaw is the secret ingredient in this super quick and easy recipe.

INGREDIENTS:

• 1 lb. boneless pork loin
• 1 Tbsp. oil
• 1 (1 lb.) bag purchased broccoli slaw
• 1 red bell pepper, cut into thin strips
• 1/2 cup water
• 1/2 cup spicy Szechuan stir-fry sauce
• 1 Tbsp. honey

PREPARATION:

Slice pork into 1/2" strips. Heat oil in heavy skillet or wok. Add broccoli slaw and stir fry 2-3 minutes until crisp tender. Remove from wok and set aside.
Add pork to skillet or wok. Stir fry over medium high heat for about 5 minutes until browned.
Add bell pepper and water. Cover and cook for 4 minutes until pork is tender. Add stir fry sauce, honey, and broccoli slaw. Cook and stir for 2-3 minutes until hot. Serve over hot cooked rice. Serves 4

[The March Hare]

Roast Vegetables with Olitos Sweet Olive Jam

A simple, but classic recipe with a sweet olive jam twist – a perfect match for succulent roast chicken or pork

Ingredients
450g (18oz) butternut squash or pumpkin, peeled and chopped
2 red peppers, seeded and sliced
4 sticks celery, roughly chopped
2 red onions, peeled and cut into wedges
3 tablesthingys olive oil
1 jar Olitos Sweet Olive Jam
Leaves of 3 sprigs fresh rosemary, finely chopped
50g (2oz) pine nuts
Method
Heat the oven to 200ºC/gas mark 6.

Toss the vegetables in the olive oil and put them in a large roasting tin. Place in the oven and cook until the vegetables are almost tender. Add the olive jam, rosemary and pine nuts, and mix well. Then, put the dish back in the oven until the vegetables are perfectly tender.


This is also delicious as a salad if left to cool to room temperature

[The March Hare]

Roast Lamb with Olitos Sweet Olive Jam

Sweet olive jam can be a delicious accompaniment to lamb – serve with cous cous and flat bread and it’s a match made in heaven

Ingredients
Leg of lamb
3 cloves of garlic, peeled and sliced
A couple of sprigs of Rosemary
Half pot Olitos Sweet Olive Jam
3 tablesthingy olive oil
Lemon zest
Squeeze of lemon juice
Method
Slash the lamb all over (1 inch slashes) and stuff each cut with a slice of garlic and a few sprigs of rosemary.

Mix the Olitos Jam with the olive oil and pour over the lamb, rubbing it into the slashes. Add the lemon zest to the lamb and roast in the oven.

Any cut of lamb is suitable, but the most common are leg or shoulder. Cook it for 50 minutes per kilo, plus 25 minutes – and 10 minutes more if you like it well done instead of pink. Allow 175-200g (7-8oz) of meat per person.

Squeeze lemon juice over the meat when serving – this is a popular touch in the Middle East, and gives the lamb an extra dimension