Lockridge Report Recipe for 2/15/10
President's Day Pot Roast
Cooking time on this will vary depending on quality of meat. However, cook over
low heat for up to 1½ hours and really have a toothsome feast.
4 oz bison top round pot roast
pepper to taste
1 medium onion, cut in chunks
food release product
1 8-oz box Kitchen Basics beef stock
1 large potato, quartered (skin on!)
2 carrots, sliced
Cover pan bottom with food release product. Season meat with pepper. In pot
over medium heat, quickly brown meat on all sides. Immediately add remaining
ingredients and simmer over medium flame 45 minutes or longer. Stir occasionally
to keep from sticking.
Nutritional Information (1 serving): Calories: 376, Carbohydrates: 53 gm, Fat: 4
gm (sat fat: 1 gm), Cholesterol: 75 mg, Protein: 35 gm, Sodium: 596 mg, Fiber: 8 gm
Lockridge Report Recipe for 1/18/10
Lo-Salt Flavor Blaster
Hair-Raisin Curry Beef (fry pan)
½ c boiling water
1/3 c raisins
food release spray
4 oz top round (select grade), cut in .5” cubes
1 small onion, chopped
1 small green pepper, chopped
1½ tsp curry powder
¼ c unsalted peanuts
1 8-oz box reduced sodium beef broth
In a dish or small bowl, pour boiling water over raisins and set aside. In a frying
pan, spray food release product and brown meat and vegetables over medium
heat. Add curry powder and mix well. Mix in salt (if desired) and nuts. Drain raisins
(reserve juice); add raisins to meat mixture. To reserved raisin juice, add beef
broth. Add this and to meat mixture and simmer for 15 minutes.
Nutritional Information (1 serving): Calories: 595, Carbohydrates: 59 gm, Fat:
27 gm (sat. fat: 6 gm), Cholesterol: 68 mg, Protein: 41 gm, Sodium: 551 mg, Fiber:
9 gm
Lockridge Report Recipe for 12/21/09
Don’s Holiday Fruit Dessert (Serves 2) (Pot)
This is an easy-to-build fruit compote that will make a tasty topper to your holiday
dinner. Diabetics BE AWARE...this dessert is 5 carbs per serving! It is packed
with fruit. But Pam says we can treat ourselves now and then.
1⁄2 cup dried apricots
1⁄2 cup raisins
1 6-oz can Mandarin orange slices
1 fresh peach, peeled and cored
1⁄3 cup water
In pot over medium flame, combine all ingredients. Cover and cook at least 20
minutes. Stir often and add water if needed. Sauce should be thick. Spice up with a
dash of cinnamon.
Nutrition Facts (per serving): Calories: 291; Carbohydrates: 75 g; Fat: 0 g;
Protein: 3 g; Cholesterol: 0 mg; Sodium: 6 mg.; Fiber: 8 g.
Recipe of the Week 12/4/09
R & B Pot Roast (Pot)
Cooking time on this will vary depending on quality of meat. However, cook over
low heat for up to 1½ hours and really have a toothsome feast.
4 oz bison top round pot roast
pepper to taste
1 medium onion, cut in chunks
food release product
1 8-oz box Kitchen Basics beef stock
1 large potato, quartered (skin on!)
2 carrots, sliced
Cover pan bottom with food release product. Season meat with pepper. In pot
over medium heat, quickly brown meat on all sides. Immediately add remaining
ingredients and simmer over medium flame 45 minutes or longer. Stir occasionally
to keep from sticking.
Nutritional Information (1 serving): Calories: 376, Carbohydrates: 53 gm, Fat: 4 gm
(sat fat: 1 gm), Cholesterol: 75 mg, Protein: 35 gm, Sodium: 596 mg, Fiber: 8 gm
Lockridge Report Recipe for 11/16/09
The Great Pumpkin Pie (at home)
(from the SPLENDA® Cookbook)
Try this great taste with a whole lot less sugar at this year's
Thanksgiving feast!
Ingredients
1/2 (15 ounce) package refrigerated pie crust
1 (15 ounce) can solid-pack pumpkin
3/4 cup SPLENDA® No Calorie Sweetener, Granulated
3 Tb SPLENDA® Brown Sugar Blend
2 teaspoons ground cinnamon
2 teaspoons ground ginger
1/2 teaspoon salt 1/8 teaspoon ground cloves
3/4 cup half-and-half
3 large eggs, lightly beaten
1 teaspoon vanilla extract
Directions
1. Preheat oven to 375 degrees F.
2. Unfold pie crust; press out fold lines. Fit pie crust into a 9-inch pie plate
according to package directions; fold edges under and crimp.
3. Stir together pumpkin and next 7 ingredients until blended. Add eggs and
vanilla, stirring until blended. Pour filling into pie crust.
4. Bake for 50 to 60 minutes or until set in the center. Cool completely on a wire
rack.
Exchanges per Serving: 1.5 Starches, 2 Fats
1 serving = 1/9 pie....230 calories, Calories from fat= 110, Total Fat= 12 g,
Sat Fat= 3.5 g, Sodium= 340 mg, Total Carb= 24 g, Fiber= 3 g
Lockridge Report Recipe for 10/19/09
"Tour de Lance" Dijon Chops (Electric Skillet)
1 tb olive oil
½ tsp crushed garlic
1 medium Vidalia onion, peeled and thinly sliced
½ c sliced mushrooms (fresh)
1 center loin chop (4 to 6 oz), boneless
pepper
½ c nonfat milk
2 tb (or to taste) Dijon mustard
½ c cooked rice (or pasta) (¼ c uncooked )
Add oil and garlic to cold pan. Cook over medium heat (300 degrees) and flavor
the oil by sautéing garlic. Stir with wooden paddle (if using nonstick). Add
vegetables and sauté until tender (the onion should be nearly clear). Rub meat
with pepper. Add to pan and brown both sides (about 5 minutes). Reduce heat to
low, cover and cook for another 5 to 7 minutes, turning the meat once. In a cup
combine milk and mustard, using a fork or a whisk to blend thoroughly. Pour this
over the meat and veggies, stirring every once in a while until sauce begins to
simmer. Remove from heat and serve over rice or pasta (if you are using
precooked rice, make sure you mix in a bit of olive oil to keep it from sticking.
Nutritional Information (1 serving): Calories: 600, Carbohydrates: 52 gm, Fat: 24
gm (sat. fat: 5 gm), Cholesterol: 80 mg, Protein: 41 gm, Sodium: 483 mg,
Fiber: 3 gm
Rich Fall Flavor Tempter for 10/1/09
Pam’s Peasant Pork Chop (Pot/Slow Cooker)
This is loaded with fiber. This one is a perfect fall dish. It’s filling (all that fiber) and
is sure to give that warm feeling!
1 stalk celery, chopped
1 medium onion, cut in chunks
2 carrots, cut in chunks
1 potato, quartered
1 large tomato, crushed
1 turnip, peeled and cut in chunks
1 8-oz box Kitchen Basics beef stock
1 bay leaf
¼ tsp thyme
pepper to taste
1 center-cut loin chop (trimmed of visible fat)
Combine all vegetables and seasonings with stock in pot. Lay pork on top. Cook
over medium heat for 1 hour. In slow cooker, 4 hours on high.
Nutritional Information (1 serving): Calories: 511, Carbohydrates: 64 gm, Fat:
11 gm (sat fat: 3 gm), Cholesterol: 95 mg, Protein: 45 gm, Sodium: 742 mg,
Fiber: 12 gm
Lockridge Report Recipe for 8/17/09
Chicken Catch-a-Tory
Serve this with a half cup of cooked pasta. Add the nutrition info for one serving of
pasta, though!
4 oz boneless, skinless chicken (white or dark meat)
pepper to taste
garlic powder to taste
1 tb olive oil
1 medium onion, sliced
1 medium green pepper, sliced
1 6-oz can tomato paste
1 cup water
4 to 6 mushrooms, sliced
¼ tsp oregano
Coat chicken with pepper and garlic powder. Heat oil in pan; add chicken and
brown. Remove chicken. Add onion and green pepper to pan and sauté until
tender. Add tomato paste, water, mushrooms, oregano, and chicken. Cover and
cook for 30 minutes over medium heat.
Nutritional Information (1 serving): Calories: 448, Carbohydrates: 47 gm, Fat: 16
gm (sat fat: 2 gm), Cholesterol: 66 mg, Protein: 35 gm, Sodium: 229 mg,
Fiber: 10 gm
Recipe of the Week 7/27/09
John Randle’s Big Red Chicken
This tasty dish was one of the highlights of the Roadcookin’ TV show that appeared
on IdleAire! Check out our YouTube videos and watch Don build this in the Florida
Show
4 oz boneless, skinless chicken breast
1 tsp paprika
1 8-oz can diced tomatoes
1 tsp celery flakes
1 tsp onion flakes
1 tsp Oregano
½ c Minute Rice®
½ c water
Pour rice in bottom of foil pan. Add water. Place chicken in foil pan on top of rice.
Liberally sprinkle paprika over the bird. More if you want. Pour tomatoes around
the meat...do not cover the chicken. Again, liberally sprinkle remaining spices on
tomatoes and the chicken. Cover and cook for 60 to 75 minutes.
Nutritional Information (1 serving): Calories: 357, Carbohydrates: 52 gm, Fat: 2 gm
(sat fat: 0 gm), Cholesterol: 66 mg, Protein: 32 gm, Sodium: 413 mg, Fiber: 3 gm
Lockridge Recipe Special for 7/20/09
Pedro’s Rice (Lunch Box Oven)
This is really a complete meal doing all those “helper” boxes one better!
4 oz ground beef (90% or better)
1 medium onion, chopped
1 medium green pepper, chopped
2 plum tomatoes, crushed
½ c water
½ c Minute Rice
½ teaspoon chili powder
pepper to taste
In oven liner pan, place burger and brown meat in oven until crumbly (15 minutes).
Open oven, carefully remove the pan and drain off grease. Add all other
ingredients and stir thoroughly. Place back in oven, cover, reduce heat, and cook
about 20 minutes or until rice is tender. (Note: You can cook this in a pot over
medium heat. Just brown the meat until done and then add all the other
ingredients. Cook until rice is done.)
Nutritional Information (1 serving): Calories: 521, Carbohydrates: 56 gm, Fat: 17
gm (sat fat: 6 gm), Cholesterol: 71 mg, Protein: 34 gm, Sodium: 102 mg,
Fiber: 5 gm
Recipe of the Week 6/29/09
Pepr’d Chicken w/Curry Rice (Lunch box Oven)
This is a 5-minute prep dish. Really fast. Really tasty.
4 oz boneless, skinless chicken breast in small pieces
1 small green bell pepper, chopped
1 small red bell pepper, chopped
8 oz Kitchen Basics chicken stock
½ cup white rice
1 tb curry powder
In a disposable loaf pan, combine all ingredients. Stir to blend thoroughly. Cook in
lunch box oven for 30-45 minutes.
Nutritional Information (1 serving): Calories: 385, Carbohydrates: 58 gm, Fat: 4 gm
(Sat Fat: 1 gm), Cholesterol: 66 mg, Protein: 35 gm, Sodium: 563 mg, Fiber: 6 gm
Recipe of the Week 6/22/09
Southwest Stir-fry (Fry Pan)
4 oz boneless, skinless chicken breast, diced
1 tb sesame oil
1 medium tomato diced
1 medium onion, diced
1 tsp minced garlic
1 cup French cut green beans (frozen)
2 Tb salsa (red, you decide the heat)
½ c cooked rice
Place oil in wok or fry pan. Set wok/pan over high heat (if using an electric wok, set
to highest temp). This dish cooks and tastes best if the pan is blazing hot! When
oil is hot, stir fry chicken. When chicken is white and beginning to brown, add
tomato and garlic. Continue cooking until tomato dissolves. Add green beans and
toss in salsa. Cover and cook for no more than 2 minutes. Remove cover, toss
again to coat beans with salsa/tomato. Adjust seasonings as needed. (If you have
a little mango chutney, add in a tablespoon for an interesting sweet and hot taste.)
Serve over cooked rice.
Nutritional Information (1 serving): Calories: 508, Carbohydrates: 58 gm,
Fat: 16 gm (sat fat: 2 gm), Cholesterol: 66 mg, Protein: 34 gm, Sodium: 275 mg,
Fiber: 7 gm
Recipe of the Week 5/18/09
Penne’d Bird w/Tomatoes, Sweet Onion & Basil (Pot)
Flavor...flavor...flavor! That is the key to eating healthy...don't need added fat or
salt to make this tasty dish. Try it at home...or on the road if you have a hot plate!
4 oz boneless, skinless chicken breast, diced
1 cup diced vine-ripened tomatoes (mix yellow and red if
you can)
1 small Vidalia or other sweet onion, diced
½ tsp minced garlic
¼ c fresh basil (maybe 6 leaves), coarsely chopped
1 tb extra virgin olive oil
½ c penne pasta (precooked, stored al dente)
¼ c grated Parmesan cheese
fresh ground black pepper to taste
In a two-quart pot with heavy bottom or a frying pan, heat the olive oil and cook
chicken. Add onion and garlic. Sauté until the onion is clear and garlic is soft but
do not brown. Add the tomatoes and basil. Heat on medium until the tomatoes are
warmed but not cooked. I CANNOT STRESS THIS ENOUGH!!! IT WILL TURN TO
SLUSH! Pepper to taste and remove from heat. (((HINT: You can also use basil on
a delicious chicken breast sandwich with some mozzarella, sliced tomato and olive
oil! Call it a Caprese! So don't think you're buying a lot of basil for 1 meal)))
Toss the pasta with the tomato mixture and Parmesan and serve.
Nutritional Information (1 serving): Calories: 563, Carbohydrates: 44 gm, Fat: 23
gm (sat fat: 7 gm), Cholesterol: 86 mg, Protein: 44 gm, Sodium: 562 mg, Fiber: 5 gm
Back to the regular recipes....
Mandarin Chicken Stir Fry
Ingredients:
2 T olive oil
1 medium onion
1/2 t garlic, minced
1 lb boneless, skinless chicken breasts, cubed
2 T low sodium soy sauce
1 bag frozen peppers, sliced
1 8 oz. can mandarin orange slices, drained
1/2 c peanut sauce
1 c minute rice
1 c water
Directions:
1. Chop 1 medium onion.
2. In a saucepan, saute the chopped onion and garlic.
3. When onion begins to brown, or is translucent, add chicken
4. Allow outside of chicken to cook, and then add soy sauce to de-glaze pan.
5. Add peppers and oranges.
6. When peppers have thawed, add peanut sauce; stir.
7. Next, add water and minute rice, allowing water to come to a boil.
8. Reduce heat, stir continually until all liquid has either evaporated or has
been absorbed by rice.
9. Serves 3 to 4.
Crock-Pot® Spice Rubbed Pork Roast with Sweet Potatoes
Yield: about 4-5 servings
1 tb ground cumin
1 tb chili powder
2 tsp ground coriander
1 tsp ground cinnamon
1 tsp brown sugar
1 tsp salt
1 tsp ground black pepper
2 garlic cloves, minced
1 3 pound boneless pork loin roast
3-4 c sweet potatoes, chopped
½ c unsweetened apple sauce
1. In a small bowl, combine the cumin, chili powder, coriander, cinnamon,
sugar, salt, pepper, and garlic. Stir to combine ingredients and rub all over
the pork roast.
2. Place the potatoes in the bottom of the Crock-Pot® slow cooker and
cover with the apple sauce. Lay the roast over all, cover, and cook on Low for
6-8 hours or on High for 3-4 hours until roast is cooked through. Remove the
roast and let stand 10-15 minutes before carving.
3. When using electrical appliances, basic safety precautions should
always be followed. Follow the use and cleaning instructions supplied with
the product by the manufacturer. Electrical appliances should be used in the
sleeper berth only and should not be used while vehicle is in motion.
Crock-Pot® Beef and Mushroom Roulade
Yield: about 4-5 servings
1 1 ½ - 2 pound beef flank steak
salt and ground black pepper to taste
2 garlic cloves, minced
½ c porcini, shitake, or crimini mushrooms, finely chopped
¼ c carrots, peeled and finely chopped
2 tb fresh parsley, minced
1 tb thyme leaves, minced
¼ c beef broth
¼ c burgundy or other dark red wine (or red grape juice...dj)
1. Pound the flank steak with a meat mallet or rolling pin to ¼ inch
thickness. Season both sides with salt and pepper.
2. Lay the steak out flat on a cutting board. Evenly spread the garlic,
mushrooms, carrots, and herbs over the steak. Roll the steak up from the
short end and secure with butchers twine or tooth picks.
3. Lay the rolled steak seam side down into the Crock-Pot® slow cooker.
Pour the broth and wine over all. Cover; cook on Low for 6-7 hours or on
High for 3-3 ½ hours. Allow the roulade to rest 5-8 minutes before slicing. If
desired, use a gravy separator for the juices left in the stoneware and thicken
on the stovetop in saucepan.
4. When using electrical appliances, basic safety precautions should
always be followed. Follow the use and cleaning instructions supplied with
the product by the manufacturer. Electrical appliances should be used in the
sleeper berth only and should not be used while vehicle is in motion.
Crock-Pot® Mulligatawny Soup (a bit more complicated, but great!)
Yield: about 5-6 servings
2 tb olive oil
1 medium onion, medium dice
2 garlic cloves, minced
2 medium carrots, peeled, medium dice
2 celery ribs, medium dice
2 tsp yellow curry powder
2 tsp ground coriander
1 tsp salt
½ tsp ground black pepper
1 tart apple, peeled, medium dice
1 14 ounce can diced tomatoes with juices
4-5 red bliss potatoes, medium dice
2 c chicken tenders, cut into about 1 inch slices
¾ c lentils, dry
2 ½ qt chicken stock
1. Heat a large skillet over medium heat with the 2 tablespoons of oil.
Once the oil is hot, add the garlic, carrots, celery, and seasonings. Stirring
often, cook the vegetables until just begin to soften and brown.
2. Transfer the vegetables to the Crock-Pot® slow cooker along with the
remaining ingredients. Cover; cook on Low for 8-10 hours or on High for 4-5
hours, stirring occasionally.
3. When using electrical appliances, basic safety precautions should
always be followed. Follow the use and cleaning instructions supplied with
the product by the manufacturer. Electrical appliances should be used in the
sleeper berth only and should not be used while vehicle is in motion.
Mary's Baked Beans (Pot or Burton Oven)
1 15 oz. can of baked beans
1/3 cup diced green bell pepper
1/3 cup diced onion
Food release spray
1/3 cup chili sauce
Spray bottom of pan with PAM. Saute veggies until tender. (If using Burton
Oven, skip this step and go with crunchy veggies.) Stir in all other
ingredients. Cook thoroughly until hot.
Dennis' Puddin’ Shake
Dennis called in the other day with a great recipe idea for an easy and tasty
(and economical) drink. Has a good “mouth feel”, too! For Diabetics counting
cards, this comes out at a little of 1 carb serving. Contains about 100 to 110
calories.
1/3 cup non-fat powdered milk
1 Tb sugar-free instant pudding mix (any flavor)
1 cup water
Combine all ingredients in a glass, stir and drink. There…that took 15
seconds!
ROAD HOUSE HASHBROWNS (Fry Pan)
Food release spray
1 tsp peanut oil
1 medium onion, chopped
1 large potato, sliced thin (leave peel on)
salt and pepper to taste
leftover bacon, salami, or other meat, diced (optional)
Spray food release product in pan. Heat pan over medium flame and add oil.
Sauté onions in oil until tender, but not crisp. Add all other ingredients and
continue cooking until potatoes begin to stick to pan. This goes well with red
meats, but fits any meal. A real belly warmer.
Tennessee Stir Fry (Fry Pan)
Food release spray
1 medium onion, diced
1 medium green bell pepper, julienne sliced
1 tsp corn oil
3 medium russet potatoes, washed, peeled, thinly sliced
1/2 pound turkey ham, precooked and diced
black pepper to taste
Spray pan with food release product. Add oil. Over medium heat, cook onion
and pepper until soft. Add potatoes and brown. Add ham and stir everything
until hot. Add a couple of eggs (or egg powder with appropriate water) for a
real scrambler!
BBQ Pork Chops & Beans (Crock Pot, Burton)
1 Large onion, peeled and sliced
2 medium center cut pork chops (about 1/2 - 3/4 in thick)
1- 15 oz can baked beans
1/4 c- Barbecue sauce
In slow cooker, place onions in layers on bottom. On top of onions, place the
chops. Pour barbecue sauce over chops and onions. Pour beans over all.
Cook 4 hours on high setting. In Burton unit, cook about 40 to 45 minutes
depending on thickness of chops.
Too TACO Dipper (Burton Oven)
1/2 lb turkey burger
1 small onion, chopped
1 can refried beans
1 pouch taco seasoning mix
1 bottle Picante Sauce
8 oz. non-fat sour cream
6 oz. 2% milkfat cheddar cheese, shredded
Lay down a layer of meat the sour cream and then cheddar cheese. Cover
with refried beans. Then another layer of meat, cheese and sour cream.
Cover with beans and then bake in oven at 350 degrees for 20 minutes.
cover cooked dip with Picante Sauce. Serve with reduced sodium taco chips.
Deb Fenwick's Tamale Pie Stuffed Peppers (Crock Pot or Burton Oven)
Note from Deb Fenwick: I use a crock pot, but can also be done in Burton.
First line pot with Reynold's Cooking Bag.
Ingredients:
1 lb. extra lean ground beef.
1 envelope taco seasoning
1 can rotel tomatoes with green chilies
1 pkg corn muffin mix (jiffy works great)
1 can mexicorn
2-3 sweet red bell peppers, tops cut off and de-seeded.
1 can small olives
1 small can green enchilada sauce.
Mix meat, taco seasoning and tomatoes together and set aside. Use the liquid
from the canned corn plus enough water to make 2/3 cup liquid. Mix with
muffin mix until moist and stir in corn. Line crock with baking bag or use foil
liner in Burton Oven. Put a spoonful of corn mix in bottom of peppers. Add a
few olives. Pack with meat mixture almost to top, adding olives. Make hole
down center and spoon more corn mix on top and into hole. Place peppers in
crock or burton. If there is leftover meat and corn, layer around peppers and
add rest of olives. Pour enchilada sauce over top and close bag with tie.
Cook for at least 3hrs or until all liquid absorbed.
Tip: If no fresh peppers available, use a jar of fire roasted peppers and layer
between meat and corn mix. (try not to eat all of the olives while you're
putting it together! ;)
Chuck's Famous Stuffed Shells with Basil (Oven)
1 lb. Tofu
1/4 Cup Olive oil
1 Tb Nutritional yeast flakes
1 tsp Salt
1/8 tsp Garlic powder
1 tsp Onion powder
1 tsp Oregano
1 tsp Dried basil
1 oz. Fresh basil, minced
18 Jumbo pasta shells
16 oz. Spaghetti sauce
Steam tofu for 4 minutes. Crumble tofu with your hands. Mix all ingredients
together(except shells and sauce) then refrigerate. Cook shells. Put 1" sauce
on bottom of glass pan. Stuff shells with tofu mix. Place in pan and cover with
sauce. Bake 35-40 minutes at 375 degrees.
Looking for more recipes? Get your copy of
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the road. You'll find dozens of "meals for one" recipes
for the lunch box oven, fry pan, slow cooker & more.
Learn about the Heart Healthy and Diabetic Diets
Tackle those FAQs about nutrition and you
Discover why drivers around the country are turning to
Roadcookin' to help them get on the right road.
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President's Day Pot Roast
Cooking time on this will vary depending on quality of meat. However, cook over
low heat for up to 1½ hours and really have a toothsome feast.
4 oz bison top round pot roast
pepper to taste
1 medium onion, cut in chunks
food release product
1 8-oz box Kitchen Basics beef stock
1 large potato, quartered (skin on!)
2 carrots, sliced
Cover pan bottom with food release product. Season meat with pepper. In pot
over medium heat, quickly brown meat on all sides. Immediately add remaining
ingredients and simmer over medium flame 45 minutes or longer. Stir occasionally
to keep from sticking.
Nutritional Information (1 serving): Calories: 376, Carbohydrates: 53 gm, Fat: 4
gm (sat fat: 1 gm), Cholesterol: 75 mg, Protein: 35 gm, Sodium: 596 mg, Fiber: 8 gm
Lockridge Report Recipe for 1/18/10
Lo-Salt Flavor Blaster
Hair-Raisin Curry Beef (fry pan)
½ c boiling water
1/3 c raisins
food release spray
4 oz top round (select grade), cut in .5” cubes
1 small onion, chopped
1 small green pepper, chopped
1½ tsp curry powder
¼ c unsalted peanuts
1 8-oz box reduced sodium beef broth
In a dish or small bowl, pour boiling water over raisins and set aside. In a frying
pan, spray food release product and brown meat and vegetables over medium
heat. Add curry powder and mix well. Mix in salt (if desired) and nuts. Drain raisins
(reserve juice); add raisins to meat mixture. To reserved raisin juice, add beef
broth. Add this and to meat mixture and simmer for 15 minutes.
Nutritional Information (1 serving): Calories: 595, Carbohydrates: 59 gm, Fat:
27 gm (sat. fat: 6 gm), Cholesterol: 68 mg, Protein: 41 gm, Sodium: 551 mg, Fiber:
9 gm
Lockridge Report Recipe for 12/21/09
Don’s Holiday Fruit Dessert (Serves 2) (Pot)
This is an easy-to-build fruit compote that will make a tasty topper to your holiday
dinner. Diabetics BE AWARE...this dessert is 5 carbs per serving! It is packed
with fruit. But Pam says we can treat ourselves now and then.
1⁄2 cup dried apricots
1⁄2 cup raisins
1 6-oz can Mandarin orange slices
1 fresh peach, peeled and cored
1⁄3 cup water
In pot over medium flame, combine all ingredients. Cover and cook at least 20
minutes. Stir often and add water if needed. Sauce should be thick. Spice up with a
dash of cinnamon.
Nutrition Facts (per serving): Calories: 291; Carbohydrates: 75 g; Fat: 0 g;
Protein: 3 g; Cholesterol: 0 mg; Sodium: 6 mg.; Fiber: 8 g.
Recipe of the Week 12/4/09
R & B Pot Roast (Pot)
Cooking time on this will vary depending on quality of meat. However, cook over
low heat for up to 1½ hours and really have a toothsome feast.
4 oz bison top round pot roast
pepper to taste
1 medium onion, cut in chunks
food release product
1 8-oz box Kitchen Basics beef stock
1 large potato, quartered (skin on!)
2 carrots, sliced
Cover pan bottom with food release product. Season meat with pepper. In pot
over medium heat, quickly brown meat on all sides. Immediately add remaining
ingredients and simmer over medium flame 45 minutes or longer. Stir occasionally
to keep from sticking.
Nutritional Information (1 serving): Calories: 376, Carbohydrates: 53 gm, Fat: 4 gm
(sat fat: 1 gm), Cholesterol: 75 mg, Protein: 35 gm, Sodium: 596 mg, Fiber: 8 gm
Lockridge Report Recipe for 11/16/09
The Great Pumpkin Pie (at home)
(from the SPLENDA® Cookbook)
Try this great taste with a whole lot less sugar at this year's
Thanksgiving feast!
Ingredients
1/2 (15 ounce) package refrigerated pie crust
1 (15 ounce) can solid-pack pumpkin
3/4 cup SPLENDA® No Calorie Sweetener, Granulated
3 Tb SPLENDA® Brown Sugar Blend
2 teaspoons ground cinnamon
2 teaspoons ground ginger
1/2 teaspoon salt 1/8 teaspoon ground cloves
3/4 cup half-and-half
3 large eggs, lightly beaten
1 teaspoon vanilla extract
Directions
1. Preheat oven to 375 degrees F.
2. Unfold pie crust; press out fold lines. Fit pie crust into a 9-inch pie plate
according to package directions; fold edges under and crimp.
3. Stir together pumpkin and next 7 ingredients until blended. Add eggs and
vanilla, stirring until blended. Pour filling into pie crust.
4. Bake for 50 to 60 minutes or until set in the center. Cool completely on a wire
rack.
Exchanges per Serving: 1.5 Starches, 2 Fats
1 serving = 1/9 pie....230 calories, Calories from fat= 110, Total Fat= 12 g,
Sat Fat= 3.5 g, Sodium= 340 mg, Total Carb= 24 g, Fiber= 3 g
Lockridge Report Recipe for 10/19/09
"Tour de Lance" Dijon Chops (Electric Skillet)
1 tb olive oil
½ tsp crushed garlic
1 medium Vidalia onion, peeled and thinly sliced
½ c sliced mushrooms (fresh)
1 center loin chop (4 to 6 oz), boneless
pepper
½ c nonfat milk
2 tb (or to taste) Dijon mustard
½ c cooked rice (or pasta) (¼ c uncooked )
Add oil and garlic to cold pan. Cook over medium heat (300 degrees) and flavor
the oil by sautéing garlic. Stir with wooden paddle (if using nonstick). Add
vegetables and sauté until tender (the onion should be nearly clear). Rub meat
with pepper. Add to pan and brown both sides (about 5 minutes). Reduce heat to
low, cover and cook for another 5 to 7 minutes, turning the meat once. In a cup
combine milk and mustard, using a fork or a whisk to blend thoroughly. Pour this
over the meat and veggies, stirring every once in a while until sauce begins to
simmer. Remove from heat and serve over rice or pasta (if you are using
precooked rice, make sure you mix in a bit of olive oil to keep it from sticking.
Nutritional Information (1 serving): Calories: 600, Carbohydrates: 52 gm, Fat: 24
gm (sat. fat: 5 gm), Cholesterol: 80 mg, Protein: 41 gm, Sodium: 483 mg,
Fiber: 3 gm
Rich Fall Flavor Tempter for 10/1/09
Pam’s Peasant Pork Chop (Pot/Slow Cooker)
This is loaded with fiber. This one is a perfect fall dish. It’s filling (all that fiber) and
is sure to give that warm feeling!
1 stalk celery, chopped
1 medium onion, cut in chunks
2 carrots, cut in chunks
1 potato, quartered
1 large tomato, crushed
1 turnip, peeled and cut in chunks
1 8-oz box Kitchen Basics beef stock
1 bay leaf
¼ tsp thyme
pepper to taste
1 center-cut loin chop (trimmed of visible fat)
Combine all vegetables and seasonings with stock in pot. Lay pork on top. Cook
over medium heat for 1 hour. In slow cooker, 4 hours on high.
Nutritional Information (1 serving): Calories: 511, Carbohydrates: 64 gm, Fat:
11 gm (sat fat: 3 gm), Cholesterol: 95 mg, Protein: 45 gm, Sodium: 742 mg,
Fiber: 12 gm
Lockridge Report Recipe for 8/17/09
Chicken Catch-a-Tory
Serve this with a half cup of cooked pasta. Add the nutrition info for one serving of
pasta, though!
4 oz boneless, skinless chicken (white or dark meat)
pepper to taste
garlic powder to taste
1 tb olive oil
1 medium onion, sliced
1 medium green pepper, sliced
1 6-oz can tomato paste
1 cup water
4 to 6 mushrooms, sliced
¼ tsp oregano
Coat chicken with pepper and garlic powder. Heat oil in pan; add chicken and
brown. Remove chicken. Add onion and green pepper to pan and sauté until
tender. Add tomato paste, water, mushrooms, oregano, and chicken. Cover and
cook for 30 minutes over medium heat.
Nutritional Information (1 serving): Calories: 448, Carbohydrates: 47 gm, Fat: 16
gm (sat fat: 2 gm), Cholesterol: 66 mg, Protein: 35 gm, Sodium: 229 mg,
Fiber: 10 gm
Recipe of the Week 7/27/09
John Randle’s Big Red Chicken
This tasty dish was one of the highlights of the Roadcookin’ TV show that appeared
on IdleAire! Check out our YouTube videos and watch Don build this in the Florida
Show
4 oz boneless, skinless chicken breast
1 tsp paprika
1 8-oz can diced tomatoes
1 tsp celery flakes
1 tsp onion flakes
1 tsp Oregano
½ c Minute Rice®
½ c water
Pour rice in bottom of foil pan. Add water. Place chicken in foil pan on top of rice.
Liberally sprinkle paprika over the bird. More if you want. Pour tomatoes around
the meat...do not cover the chicken. Again, liberally sprinkle remaining spices on
tomatoes and the chicken. Cover and cook for 60 to 75 minutes.
Nutritional Information (1 serving): Calories: 357, Carbohydrates: 52 gm, Fat: 2 gm
(sat fat: 0 gm), Cholesterol: 66 mg, Protein: 32 gm, Sodium: 413 mg, Fiber: 3 gm
Lockridge Recipe Special for 7/20/09
Pedro’s Rice (Lunch Box Oven)
This is really a complete meal doing all those “helper” boxes one better!
4 oz ground beef (90% or better)
1 medium onion, chopped
1 medium green pepper, chopped
2 plum tomatoes, crushed
½ c water
½ c Minute Rice
½ teaspoon chili powder
pepper to taste
In oven liner pan, place burger and brown meat in oven until crumbly (15 minutes).
Open oven, carefully remove the pan and drain off grease. Add all other
ingredients and stir thoroughly. Place back in oven, cover, reduce heat, and cook
about 20 minutes or until rice is tender. (Note: You can cook this in a pot over
medium heat. Just brown the meat until done and then add all the other
ingredients. Cook until rice is done.)
Nutritional Information (1 serving): Calories: 521, Carbohydrates: 56 gm, Fat: 17
gm (sat fat: 6 gm), Cholesterol: 71 mg, Protein: 34 gm, Sodium: 102 mg,
Fiber: 5 gm
Recipe of the Week 6/29/09
Pepr’d Chicken w/Curry Rice (Lunch box Oven)
This is a 5-minute prep dish. Really fast. Really tasty.
4 oz boneless, skinless chicken breast in small pieces
1 small green bell pepper, chopped
1 small red bell pepper, chopped
8 oz Kitchen Basics chicken stock
½ cup white rice
1 tb curry powder
In a disposable loaf pan, combine all ingredients. Stir to blend thoroughly. Cook in
lunch box oven for 30-45 minutes.
Nutritional Information (1 serving): Calories: 385, Carbohydrates: 58 gm, Fat: 4 gm
(Sat Fat: 1 gm), Cholesterol: 66 mg, Protein: 35 gm, Sodium: 563 mg, Fiber: 6 gm
Recipe of the Week 6/22/09
Southwest Stir-fry (Fry Pan)
4 oz boneless, skinless chicken breast, diced
1 tb sesame oil
1 medium tomato diced
1 medium onion, diced
1 tsp minced garlic
1 cup French cut green beans (frozen)
2 Tb salsa (red, you decide the heat)
½ c cooked rice
Place oil in wok or fry pan. Set wok/pan over high heat (if using an electric wok, set
to highest temp). This dish cooks and tastes best if the pan is blazing hot! When
oil is hot, stir fry chicken. When chicken is white and beginning to brown, add
tomato and garlic. Continue cooking until tomato dissolves. Add green beans and
toss in salsa. Cover and cook for no more than 2 minutes. Remove cover, toss
again to coat beans with salsa/tomato. Adjust seasonings as needed. (If you have
a little mango chutney, add in a tablespoon for an interesting sweet and hot taste.)
Serve over cooked rice.
Nutritional Information (1 serving): Calories: 508, Carbohydrates: 58 gm,
Fat: 16 gm (sat fat: 2 gm), Cholesterol: 66 mg, Protein: 34 gm, Sodium: 275 mg,
Fiber: 7 gm
Recipe of the Week 5/18/09
Penne’d Bird w/Tomatoes, Sweet Onion & Basil (Pot)
Flavor...flavor...flavor! That is the key to eating healthy...don't need added fat or
salt to make this tasty dish. Try it at home...or on the road if you have a hot plate!
4 oz boneless, skinless chicken breast, diced
1 cup diced vine-ripened tomatoes (mix yellow and red if
you can)
1 small Vidalia or other sweet onion, diced
½ tsp minced garlic
¼ c fresh basil (maybe 6 leaves), coarsely chopped
1 tb extra virgin olive oil
½ c penne pasta (precooked, stored al dente)
¼ c grated Parmesan cheese
fresh ground black pepper to taste
In a two-quart pot with heavy bottom or a frying pan, heat the olive oil and cook
chicken. Add onion and garlic. Sauté until the onion is clear and garlic is soft but
do not brown. Add the tomatoes and basil. Heat on medium until the tomatoes are
warmed but not cooked. I CANNOT STRESS THIS ENOUGH!!! IT WILL TURN TO
SLUSH! Pepper to taste and remove from heat. (((HINT: You can also use basil on
a delicious chicken breast sandwich with some mozzarella, sliced tomato and olive
oil! Call it a Caprese! So don't think you're buying a lot of basil for 1 meal)))
Toss the pasta with the tomato mixture and Parmesan and serve.
Nutritional Information (1 serving): Calories: 563, Carbohydrates: 44 gm, Fat: 23
gm (sat fat: 7 gm), Cholesterol: 86 mg, Protein: 44 gm, Sodium: 562 mg, Fiber: 5 gm
Back to the regular recipes....
Mandarin Chicken Stir Fry
Ingredients:
2 T olive oil
1 medium onion
1/2 t garlic, minced
1 lb boneless, skinless chicken breasts, cubed
2 T low sodium soy sauce
1 bag frozen peppers, sliced
1 8 oz. can mandarin orange slices, drained
1/2 c peanut sauce
1 c minute rice
1 c water
Directions:
1. Chop 1 medium onion.
2. In a saucepan, saute the chopped onion and garlic.
3. When onion begins to brown, or is translucent, add chicken
4. Allow outside of chicken to cook, and then add soy sauce to de-glaze pan.
5. Add peppers and oranges.
6. When peppers have thawed, add peanut sauce; stir.
7. Next, add water and minute rice, allowing water to come to a boil.
8. Reduce heat, stir continually until all liquid has either evaporated or has
been absorbed by rice.
9. Serves 3 to 4.
Crock-Pot® Spice Rubbed Pork Roast with Sweet Potatoes
Yield: about 4-5 servings
1 tb ground cumin
1 tb chili powder
2 tsp ground coriander
1 tsp ground cinnamon
1 tsp brown sugar
1 tsp salt
1 tsp ground black pepper
2 garlic cloves, minced
1 3 pound boneless pork loin roast
3-4 c sweet potatoes, chopped
½ c unsweetened apple sauce
1. In a small bowl, combine the cumin, chili powder, coriander, cinnamon,
sugar, salt, pepper, and garlic. Stir to combine ingredients and rub all over
the pork roast.
2. Place the potatoes in the bottom of the Crock-Pot® slow cooker and
cover with the apple sauce. Lay the roast over all, cover, and cook on Low for
6-8 hours or on High for 3-4 hours until roast is cooked through. Remove the
roast and let stand 10-15 minutes before carving.
3. When using electrical appliances, basic safety precautions should
always be followed. Follow the use and cleaning instructions supplied with
the product by the manufacturer. Electrical appliances should be used in the
sleeper berth only and should not be used while vehicle is in motion.
Crock-Pot® Beef and Mushroom Roulade
Yield: about 4-5 servings
1 1 ½ - 2 pound beef flank steak
salt and ground black pepper to taste
2 garlic cloves, minced
½ c porcini, shitake, or crimini mushrooms, finely chopped
¼ c carrots, peeled and finely chopped
2 tb fresh parsley, minced
1 tb thyme leaves, minced
¼ c beef broth
¼ c burgundy or other dark red wine (or red grape juice...dj)
1. Pound the flank steak with a meat mallet or rolling pin to ¼ inch
thickness. Season both sides with salt and pepper.
2. Lay the steak out flat on a cutting board. Evenly spread the garlic,
mushrooms, carrots, and herbs over the steak. Roll the steak up from the
short end and secure with butchers twine or tooth picks.
3. Lay the rolled steak seam side down into the Crock-Pot® slow cooker.
Pour the broth and wine over all. Cover; cook on Low for 6-7 hours or on
High for 3-3 ½ hours. Allow the roulade to rest 5-8 minutes before slicing. If
desired, use a gravy separator for the juices left in the stoneware and thicken
on the stovetop in saucepan.
4. When using electrical appliances, basic safety precautions should
always be followed. Follow the use and cleaning instructions supplied with
the product by the manufacturer. Electrical appliances should be used in the
sleeper berth only and should not be used while vehicle is in motion.
Crock-Pot® Mulligatawny Soup (a bit more complicated, but great!)
Yield: about 5-6 servings
2 tb olive oil
1 medium onion, medium dice
2 garlic cloves, minced
2 medium carrots, peeled, medium dice
2 celery ribs, medium dice
2 tsp yellow curry powder
2 tsp ground coriander
1 tsp salt
½ tsp ground black pepper
1 tart apple, peeled, medium dice
1 14 ounce can diced tomatoes with juices
4-5 red bliss potatoes, medium dice
2 c chicken tenders, cut into about 1 inch slices
¾ c lentils, dry
2 ½ qt chicken stock
1. Heat a large skillet over medium heat with the 2 tablespoons of oil.
Once the oil is hot, add the garlic, carrots, celery, and seasonings. Stirring
often, cook the vegetables until just begin to soften and brown.
2. Transfer the vegetables to the Crock-Pot® slow cooker along with the
remaining ingredients. Cover; cook on Low for 8-10 hours or on High for 4-5
hours, stirring occasionally.
3. When using electrical appliances, basic safety precautions should
always be followed. Follow the use and cleaning instructions supplied with
the product by the manufacturer. Electrical appliances should be used in the
sleeper berth only and should not be used while vehicle is in motion.
Mary's Baked Beans (Pot or Burton Oven)
1 15 oz. can of baked beans
1/3 cup diced green bell pepper
1/3 cup diced onion
Food release spray
1/3 cup chili sauce
Spray bottom of pan with PAM. Saute veggies until tender. (If using Burton
Oven, skip this step and go with crunchy veggies.) Stir in all other
ingredients. Cook thoroughly until hot.
Dennis' Puddin’ Shake
Dennis called in the other day with a great recipe idea for an easy and tasty
(and economical) drink. Has a good “mouth feel”, too! For Diabetics counting
cards, this comes out at a little of 1 carb serving. Contains about 100 to 110
calories.
1/3 cup non-fat powdered milk
1 Tb sugar-free instant pudding mix (any flavor)
1 cup water
Combine all ingredients in a glass, stir and drink. There…that took 15
seconds!
ROAD HOUSE HASHBROWNS (Fry Pan)
Food release spray
1 tsp peanut oil
1 medium onion, chopped
1 large potato, sliced thin (leave peel on)
salt and pepper to taste
leftover bacon, salami, or other meat, diced (optional)
Spray food release product in pan. Heat pan over medium flame and add oil.
Sauté onions in oil until tender, but not crisp. Add all other ingredients and
continue cooking until potatoes begin to stick to pan. This goes well with red
meats, but fits any meal. A real belly warmer.
Tennessee Stir Fry (Fry Pan)
Food release spray
1 medium onion, diced
1 medium green bell pepper, julienne sliced
1 tsp corn oil
3 medium russet potatoes, washed, peeled, thinly sliced
1/2 pound turkey ham, precooked and diced
black pepper to taste
Spray pan with food release product. Add oil. Over medium heat, cook onion
and pepper until soft. Add potatoes and brown. Add ham and stir everything
until hot. Add a couple of eggs (or egg powder with appropriate water) for a
real scrambler!
BBQ Pork Chops & Beans (Crock Pot, Burton)
1 Large onion, peeled and sliced
2 medium center cut pork chops (about 1/2 - 3/4 in thick)
1- 15 oz can baked beans
1/4 c- Barbecue sauce
In slow cooker, place onions in layers on bottom. On top of onions, place the
chops. Pour barbecue sauce over chops and onions. Pour beans over all.
Cook 4 hours on high setting. In Burton unit, cook about 40 to 45 minutes
depending on thickness of chops.
Too TACO Dipper (Burton Oven)
1/2 lb turkey burger
1 small onion, chopped
1 can refried beans
1 pouch taco seasoning mix
1 bottle Picante Sauce
8 oz. non-fat sour cream
6 oz. 2% milkfat cheddar cheese, shredded
Lay down a layer of meat the sour cream and then cheddar cheese. Cover
with refried beans. Then another layer of meat, cheese and sour cream.
Cover with beans and then bake in oven at 350 degrees for 20 minutes.
cover cooked dip with Picante Sauce. Serve with reduced sodium taco chips.
Deb Fenwick's Tamale Pie Stuffed Peppers (Crock Pot or Burton Oven)
Note from Deb Fenwick: I use a crock pot, but can also be done in Burton.
First line pot with Reynold's Cooking Bag.
Ingredients:
1 lb. extra lean ground beef.
1 envelope taco seasoning
1 can rotel tomatoes with green chilies
1 pkg corn muffin mix (jiffy works great)
1 can mexicorn
2-3 sweet red bell peppers, tops cut off and de-seeded.
1 can small olives
1 small can green enchilada sauce.
Mix meat, taco seasoning and tomatoes together and set aside. Use the liquid
from the canned corn plus enough water to make 2/3 cup liquid. Mix with
muffin mix until moist and stir in corn. Line crock with baking bag or use foil
liner in Burton Oven. Put a spoonful of corn mix in bottom of peppers. Add a
few olives. Pack with meat mixture almost to top, adding olives. Make hole
down center and spoon more corn mix on top and into hole. Place peppers in
crock or burton. If there is leftover meat and corn, layer around peppers and
add rest of olives. Pour enchilada sauce over top and close bag with tie.
Cook for at least 3hrs or until all liquid absorbed.
Tip: If no fresh peppers available, use a jar of fire roasted peppers and layer
between meat and corn mix. (try not to eat all of the olives while you're
putting it together! ;)
Chuck's Famous Stuffed Shells with Basil (Oven)
1 lb. Tofu
1/4 Cup Olive oil
1 Tb Nutritional yeast flakes
1 tsp Salt
1/8 tsp Garlic powder
1 tsp Onion powder
1 tsp Oregano
1 tsp Dried basil
1 oz. Fresh basil, minced
18 Jumbo pasta shells
16 oz. Spaghetti sauce
Steam tofu for 4 minutes. Crumble tofu with your hands. Mix all ingredients
together(except shells and sauce) then refrigerate. Cook shells. Put 1" sauce
on bottom of glass pan. Stuff shells with tofu mix. Place in pan and cover with
sauce. Bake 35-40 minutes at 375 degrees.
Looking for more recipes? Get your copy of
Roadcookin'. This is your guide to healthy eating on
the road. You'll find dozens of "meals for one" recipes
for the lunch box oven, fry pan, slow cooker & more.
Learn about the Heart Healthy and Diabetic Diets
Tackle those FAQs about nutrition and you
Discover why drivers around the country are turning to
Roadcookin' to help them get on the right road.
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