Delhi Chicken W/Rice (Fry Pan) GATS 2008 Featured Recipe
food release spray like PAM® or water
1 medium onion, chopped
1 medium green pepper, chopped
4 oz boneless, skinless chicken breast, cut in 1” cubes
1 tb flour
1/4 tsp ginger
1 tb curry powder (or to taste)
2 tsp honey
1.5 tsp soy sauce (low sodium if you have it)
1 8 oz Kitchen Basics Chicken Broth
½ c Minute Rice
1 carrot, sliced
Spray pan with food release product. As an alternative, you can add about 1/2 cup
water. Add onion and sauté until tender. Add chicken and brown. Add green
pepper. Sprinkle flour, ginger, and curry powder into pan and stir. Add honey, soy
sauce, and broth. Simmer for 5 minutes. Add rice and carrots. Stir, cover and
simmer another 20 to 25 minutes until chicken is done and rice is cooked. Add
water as needed to prevent sticking. Midway through, check spicing...add curry if
desired.
Nutritional Information (1 serving): Calories: 440, Carbohydrates: 65 gm,
Fat: 3 gm (sat. fat: 1 gm), Cholesterol: 66 mg, Protein: 34 gm, Sodium: 814 mg,
Fiber: 8 gm
Don's Cup o' Goodness
1 cup Cheerios
1 8 oz Non-fat Blueberry Yogurt
1 cup fresh bluberries
Mix all ingredients together in a bowl. Eat.
Nutritional Information per Serving (1 Serving): Calories: 280,
Carbohydrates: 56 gm (for diabetics: 4.5 to 5 Carb servings), Fat: 3 gm
(Sat Fat 1 gm), Cholesterol: 11 mg, Protein: 12 gm, Sodium: 388 mg, Fiber: 6 gm
Gallon o’ Gas Chicken (Fry Pan)(1 Serving)
Thanks to Clint Cary
6 oz Boneless, skinless chicken breast, raw
1 tsp Olive Oil
1 med Onion, diced
1 med Green Bell Pepper, diced
1 stalk Celery, diced
½ cup Baby carrots
¼ cup Green chili peppers (small can)
1 med Tomato, diced
8 oz Kitchen Basics Chicken Stock (small box)
1 tsp Chili powder
¼ cup Great Northern white beans (dry beans presoak)
Presoak beans in 1 c water for 4 to 6 hours. (TIP: use a wide mouth water bottle.
Dump in beans and water in morning. Seal. Beans will be ready to cook when you
stop. DRAIN OFF THE WATER!) Dice raw chicken and brown chicken in oil in pan
over medium heat. Add the veggies and sauté briefly. Add spices and liquid, cover
and simmer for 45 minutes to 1 hour over low heat. Balance spices (do not add
salt) and add pepper if you wish. A complete meal.
Nutritional Information Per Serving (1 serving): Calories: 494, Carbohydrates:
54 gm, Fat: 9 gm (Sat Fat 2 gm), Cholesterol: 99 mg, Protein: 55 gm, Sodium: 808
mg, Fiber: 15 gm.
Spanish Chicken (Fry pan) (1 Serving)
6 oz. Boneless, skinless chicken breast
1 Medium tomato, cubed
1 Medium Green bell pepper, diced
1 Medium onion, chopped
½ c water
¼ tsp Cayenne pepper
½ tsp Cumin powder
Black pepper to taste
½ c instant rice
In fry pan, mix all ingredients together and cook at medium to high setting (300 to
400 degrees) until vegetables are tender and rice has absorbed the water.
Nutritional Information (1 servings): Calories: 482, Carbohydrates: 58 gm, Fat:
4 gm (Sat Fat: 1 gm), Cholesterol: 115 mg, Protein: 52 gm, Sodium: 153 mg,
Fiber: 5 gm. NOTE: If using “precooked, ‘bagged’” chicken, add 630 mg sodium
(Tot. =783 mg)
Hot Tip for Burgers!
A caller suggested mixing ground beef and ground turkey in a 1:1 ratio for a leaner
burger that doesn't shrink when you cook it. Combine 90+% ground beef with the
same amount of ground turkey breast (dark meat has more fat!). Make 1/4 pound
burgers and enjoy one for dinner!
Puerto Rican Chicken (Fry Pan)
This recipe sautes the vegetables using water for a very sweet and distinct flavor.
On top of that, there is no added fat in this dish!!
1 Medium sweet onion, peeled and sliced into rings
1 Red bell pepper, julienne sliced
1 Green bell pepper, julienne sliced
1 Small sweet potato, peeled and diced
1 8 oz can of unsweetened pineapple chunks w/juice
6 oz chicken breast tenders or sliced chicken breast
ground cinnamon
ground ginger
In a medium fry pan, place water and onions. Saute onions in water until tender.
Add all other vegetables including the juice from the pineapple chunks. Cover and
cook over medium heat until tender (hint: test the sweet potato chunks). Add liquid
to prevent burning. Season the chicken with cinnamon and ginger. Uncover the
pan and push the veggies to the sides as best you can. Cook the chicken until
done (white throughout). Mix thoroughly. Serve with dirty rice for added "zip"
Nutritional Information (1 Serving): Calories: 458, Carbohydrates: 64 gm, Fat:
3 gm (Sat Fat: 1 gm), Cholesterol: 99 mg, Protein: 44 gm, Sodium: 142 mg,
Fiber: 11 gm NOTE: If using “precooked, ‘bagged’” chicken, add 630 mg sodium
(Tot. =772 mg)
These 3 recipes are geared for the Heart Healthy diet.
Pepr’d Chicken w/Curry Rice (Burton Stove to Go)
7 oz precooked chicken breast in vacuum-packed bag
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
Burton for 30 minutes.
Nutritional Information (1 Serving): Calories: 479; Carbohydrates: 58 g.; Fat: 5
g.; Sat Fat: 1g.; Protein: 55 g.; Cholesterol: 115 mg.; Sodium: 618 mg.; Fiber 6 g.
Wild Rice’d Salmon (Burton Stove to Go)
½ cup wild rice
¼ cup diced shallots
1 cup Kitchen Basics fish stock
6 oz salmon steak or fillet
2 tsp dried dill weed
2 tb lemon juice
6 spears fresh asparagus
Mix shallots, wild rice and fish stock in disposable loaf pan. Place salmon atop
rice. Sprinkle fish with dill. Lay asparagus on top and sprinkle lemon juice over
all. Cook in Burton for 40 minutes.
Nutritional Information: Calories: 625; Carbohydrates: 74 g.; Fat: 14 g.; Sat Fat: 2 g.;
Protein: 54g.; Cholesterol: 96 mg.; Sodium: 455 mg.; Fiber: 7 g.
Nacho Chicken (Burton Stove to Go)
½ cup white rice
¾ cup water
6 oz boneless, skinless chicken breast
½ cup refried beans
¼ cup diced or sliced raw jalapeno pepper, no seeds
½ cup diced fresh tomato
2 tb diced fresh cilantro
1 tb diced black olives
Mix rice and water in disposable loaf pan. Slice chicken breast crosswise so that
you have 2 pieces no more than ½ inch thick. Place on top of rice. Cover chicken
with peppers. Cover all with beans. Mix tomato, cilantro and olives. Place on top
of beans. Cover all with cheese. Bake in Burton for 45 minutes to 1 hour.
Nutritional Information: Calories: 628; Carbohydrates: 66 g.; Fat: 14 g.; Sat Fat: 7 g.;
Protein: 58 g.; Cholesterol: 134 mg.; Sodium: 732 mg.; Fiber: 9 g.
Don and Pam's "Root Dinner" (Serves 2)
You asked for it...you got it. This favorite brings 4 servings of veggies to the
table...and a load of fiber! You'll need plenty of pots and pans, so negotiate
with your dinner partner about cleanup duties!
1/2 to 3/4 pound pork roast
2 medium to large beets (3" dia.)
1 medium to large sweet potato
1 medium rutabaga (softball size)
2 or 3 small to medium turnips (3" dia.)
12 Brussels sprouts (each should be about 1" dia.)
Make fresh cut on both stem and root ends of beets. Wrap in foil. Puncture sweet
potato with fork. In a high oven (425 degrees), bake beets for 1 hour or until
done. Also bake sweet potato...unwrapped for 1 hour or until done (squeeze to see
if tender) at 425 degrees.. When done, remove beets from oven. Unwrap and
peel with your thumbs under a stream of cold water to protect your hands. The
skin should slide off in strips. Otherwise, gently remove skin with a paring knife.
Season pork with salt and pepper. In medium oven (325 degree), roast pork in
covered pan for 1 hour. If you do not have a second oven, you can grill outside
using indirect heat method until meat registers 160 degrees on a meat
thermometer...170 if you want well-done. Slice and serve with apple sauce or
bar-b-que sauce.
Peel rutabaga and cut off root and stem ends. Chop into smaller pieces. Place in
pan and cover with water. Bring to boil over high heat, reduce heat and continue to
boil until it is fork tender. Drain, mash and cover. Prepare turnips in same way.
For the Brussels sprouts...carefully fresh cut the stem end. Rinse and place in
pan. Cover with water and bring to a boil over high heat. Reduce heat and
continue to boil until you can piece a sprout easily with a fork. Drain and serve.
Serving: 1/2 cup of each vegetable, 4 ounces of pork (trim fat) and 1/2 sweet
potato. A load of food...you will be full!
Don's Scramblers (Fry Pan)
Ingredients
4 oz Eggbeaters (or other egg substitute)
1/4 tsp onion powder
1/8 tsp cayenne pepper
1/2 tsp celery flakes
Whip it all together and cook as any scrambled egg. Serve with high fiber toast, 1
small fruit and coffee with non-fat milk for a great breakfast!
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
Lanai Ground Loin (Burton Oven)
Here's a quick meal for your lunchbox oven. If you are watching your sodium, this
one's right for you. And, for diabetics who are counting their carb servings, Lanai
Ground Loin comes in at just under 5 for your meal.
6 ounces ground pork loin, uncooked
½ teaspoon salt (optional)
1 small Vidalia (sweet) onion, diced
1 sweet red pepper, diced
¼ teaspoon dry mustard
1 egg, beaten
½ cup unseasoned bread crumbs
½ cup crushed pineapple
Combine all ingredients in bowl. Turn into lightly greased oven pan and bake in
medium (300 to 350 degree) oven 45 minutes. Serve with fresh sliced summer
squash or zucchini.
Calories: 597
Carbohydrate: 70 g (4.6 servings)
Protein: 49 g
Sodium: 613 mg (25% of RDA)
Total Fat: 13 g
Saturated Fat: 4 g (31% of RDA)
Fiber: 5 g
Dinner In a Flash Stir Fry (wok or fry pan)
Use no more than a tablespoon of olive oil and stir-fry 6 ounces of beef, pork
shoulder or chicken thigh cut into small chunks. Use the moister cuts because
otherwise they’ll dry out and be tough as an old shoe. Then add in a cup or so of
diced veggies and squeeze a lemon or lime over all of it. Cook until tender. Finish
with a quarter teaspoon of ground cumin and maybe some diced fresh cilantro.
Our friends at Rival, the manufacturers of the original Crock-Pot® Slow
Cooker, were gracious enough to supply some interesting recipes for your
consideration. Most yield enough to feed a crowd, so put out the call for a
Parking Lot potluck!
Crock-Pot® Slow Cooker Succotash
Yield: about 6-7 side servings
2 c frozen lima beans, thawed
1 c frozen corn kernels, thawed
1 c green beans, cut into 1-inch pieces
1 c yellow squash, medium dice
1 medium red onion, small dice
1 medium red pepper, cored, seeded, small dice
1 jalapeno pepper, seeded and finely chopped (optional)
½ c chicken or vegetable broth
1 tb sherry or cider vinegar
1 tsp dried thyme leaves
1 tsp salt
½ tsp ground black pepper
1. Place all ingredients into the Crock-Pot® slow cooker and stir to combine.
Cover; cook on Low for 4-6 hours or on High for 2-3 hours.
2. 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® Wild Rice and Spinach Stuffed Turkey Breast
Yield: about 4-5 servings
1 c cooked wild rice
1 c spinach leaves, stems removed and roughly chopped
½ c feta cheese, crumbled
2 tb whole grain or Dijon mustard
1 tsp dried oregano leaves
1 tsp dried tarragon leaves
1 tsp salt
½ tsp ground black pepper
1 3-4 pound turkey breast, butterflied
1 medium red onion, roughly chopped
3 medium carrots or parsnips, peeled and roughly chopped
¼ c chicken broth
1. In a medium bowl, thoroughly combine the rice, spinach, cheese, mustard,
dried herbs and seasonings.
2. Stuff this mixture into the butterflied turkey breast and secure with string.
3. Place the remaining ingredients in the bottom of the Crock-Pot® slow
cooker and lay the turkey breast over all. Cover; cook on Low for 6-6 ½ hours or
on High for 3-3 ½ hours
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® 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.
Roadcookin' Southwest Stir-fry (Electric Wok)
1 8 oz. boneless, skinless chicken breast, diced
3 Tb sesame oil
1 medium tomato diced
1 tsp minced garlic
1 -1/2 cups French green beans (Get Trader Joe's frozen)
3 Tb Salsa (red, you decide the heat)
Place oil in wok. Set wok over high heat (if using and 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.
Don’s Grilled Red, White and Blue Beef Tenderloin
1 4 to 5 pound whole beef tenderloin (peeled of silver muscle sheath)
¼ cup olive oil
Chef’s Salt mixture or Mrs. Dash (for sodium restrictions)
To make Chef’s Salt
Combine in bowl and blend together
1 Tb seasoned salt
1 Tb onion salt
1 Tb Paprika
1 Tb celery seed
1 Tb white pepper
Clear your grill of all old charcoal and ash. Make sure all air vents are clear.
Stoke up your grill with natural charcoal, but do not overload. I would not suggest
and seasoned wood flavors like apple, cherry or even hickory.
While fire is getting ready, rub the tenderloin with the oil and liberally coat the
entire piece of meat with the chef’s salt. You do not have to use all of the mixture.
If you are on a sodium-restricted diet, substitute Mrs. Dash.
When the coals are ready, shift them to the sides of the grill and place a drip pan
in the bottom of the grill. You will be cooking using indirect heat. Replace the
upper grill rack. Place meat on rack, tucking the thin end of the tenderloin under
to create a more uniform piece of meat for cooking. Replace the grill cover,
making sure that upper and lower vents are open.
Cook about 35 minutes, testing temperature with a meat thermometer at about 25
minutes. Much of this is “touch” based upon how hot your grill cooks. Figure 120
degrees for medium rare, no more than 140 degrees for medium. Serve in half
inch thick slices. Will serve about 10 to 12.
Frank’s Green Chile Stew
1 lb pork stew meat
1 large onion diced
1/4 cup garlic minced
1 cup green chile (Anaheim, Big Jim etc)
1/4 cup virgin olive oil
2 quarts water
enough flour to thicken (maybe ¼ cup)
salt to taste
Brown pork meat in frying pan. Dice and sauté onion, green chile and garlic in pan
with meat.
When this is done place sautéed items along with pork in a saucepan with water
and bring to a boil, then let simmer for about an hour...more if you want flavor to
soak in better.
Mix flour with some water to thicken sauce. Eat like a stew with tortillas, or use as a
topping for your favorite food...eggs, enchiladas, etc.
Richard's Chicken Parmigiana (Pan and Oven)
2 Boneless, skinless chicken breasts
1/2 cup skim milk or egg beaters
Italian seasoned bread crumbs
2 Tb Olive oil
Spaghetti Sauce
4 Slices Provolone cheese
Carefully slice each chicken breast lengthwise to get two cutlets about 3/8 to 1/2
inch thick. Dip cutlets in milk (you can add one egg and scramble for a thicker
coating) and completely coat with bread crumbs. Place oil in fry pan over medium
heat and carefully brown cutlets on both sides. Place in oven dish and cover with
spaghetti sauce. In a medium oven (325 degrees), cook cutlets for about 25
minutes. Place one slice of cheese on top of each cutlet and return to oven for no
more than 10 minutes...enough to melt cheese, but not brown. Remove and serve
with al dente spaghetti (spoon excess sauce from pan on pasta), roasted Italian
vegetables and a glass of chianti.
Big Red Chicken (Crock Pot)(Burton Oven) (serves 2)
2 boneless, skinless chicken breasts (abt. 6 oz. @)
paprika
1 15 oz. can diced tomatoes
celery flakes
onion powder
oregano
Place chicken in either crock pot or foil pan (for Burton). Liberally sprinkle paprika
over the bird. Pour tomatoes around the meat…do not cover. Again, liberally
sprinkle remaining spices on tomatoes and the chicken. Cover and cook. In crock
pot…4 hours on High Setting. Test chicken to determine if cooked. If still pink,
cook another 90 minutes. If using Burton, cook for 60 to 75 minutes.
Powerful Pork, Pasta n' Peppers (Fry Pan)
1/3 lb pork cut for stir fry
2 Tb Italian (spaghetti sauce) seasoning
1 Tb Olive oil
1 small onion sliced
1 small green pepper diced (frozen OK)
1 1/2 cup precooked penne pasta (or fresh if you have the time)
Parmesan cheese
Place pork in hot fry pan (no oil). Sprinkle spices over meat. The dry cooking will
ignite your taste buds! Brown and cook until evenly done on the outside. Add oil
and vegetables. Saute vegetables until tender. Cover. Reduce heat and cook for
5 minutes or until pork is cooked (white) through. Add pasta to mixture and cook in
pan until pasta is heated through to taste. Serve with cheese as topping to taste.
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!
Sirius Trucking Squash (microwave)
Per popular request from our listeners...pair this with Marin's Nuked Fillets (below).
1 summer squash, sliced
1 sweet onion, diced
dash of olive oil
garlic powder to taste
1/8 tsp oregano
Wash squash and slice into rings about 1/4" thick. Dice onion and place in
microwave-safe dish with squash. Drizzle a little (a little) olive oil over the veggies.
Sprinkle the garlic powder and oregano on top. Seal and cook for 2 to 3 minutes
or until cooked to your taste. Serving suggestion: Salmon fillet, STS and a rice
pilaf (prepackaged and made according to directions).
Martin is a regular listener and has called Roadcookin’ many times. He used to be
a chef, but now is on the road most of the month. His son Chris is just 11, but gets
to spend about 3-weeks-a year in the cab with his Dad. Martin says that Chris only
needs his CDL to take over the family business because he does everything on the
run but drive.
Chris also inherited the cooking gene. He called in this recipe for an award-
winning dish (no foolin’…2nd Place in the Kid’s Cooking Contest at the 2005
Lebanon, MO Women’s Expo).
Kristof’s Swiss Chicken Special (Burton Oven) (Serves 2)
2 boneless, skinless chicken breasts
1 Tb olive oil
Spices to taste (mix in bowl)
Garlic powder
Onion Powder
Parsley
Rosemary
Thyme
1 Portobello mushroom cap, sliced
1 medium Vidalia onion, sliced
1 red or green Bell Pepper, seeded and sliced into circles
2 slices Baby Swiss Cheese
Rub chicken with oil and dredge in spice mixture. Place in oven pan and cover with
mushroom slices followed by the onion and pepper. Lay cheese on top. Seal oven
and cook (if at home, set oven to 350 degrees) for 40 minutes or until meat is white
throughout when you cut it with a knife.
Martin also passed on one of his special in-cab favorites.
Martin’s Nuked Fillets (Microwave)
6 Oz fish filets (any type, frozen or fresh)
1 Tb Lea & Perrin’s White Worcestershire Sauce
garlic powder to taste
onion powder to taste
Rub filets with Worcestershire sauce and season to taste. In a microwave-safe dish
(Martin uses a 4” X 6” size), stack the seasoned filets one on top of the next—no
more than three deep. Tightly seal the dish with cling wrap. Microwave for 1 minute
15 seconds. Full meal suggestion: Add a side dish of steamed (microwaved)
broccoli and cauliflower and Minute Rice.
Whatever you call it…sub, hoagie, poor boy, grinder, Cuban…those great
sandwiches that are a real handful come alive with the right extras. Here’s Martin’s
take on a sandwich topping.
Martin’s Super Sub Sauce
12 Oz Balsamic vinegar (white or dark)
1 Tsp garlic powder (or minced fresh)
½ Tsp onion powder
½ tsp Italian seasoning
¼ tsp oregano
¼ tsp cumin powder
1/8 tsp basil
¼ tsp celery seed
pinch of rosemary seed
pinch of tarragon
8-12 fennel seeds
1 or 2 drops Tabasco sauce
1 Tb prepared horseradish
1 Tb olive oil
In a re-sealable bottle, add all spices to vinegar. Shake well and marinade
overnight. Before use as sandwich topping or salad dressing, add olive oil and
shake well.
Bangkok Beef'N Peppers (Fry Pan or Electric Wok)(SERVES 2)
3/4 lb sirloin, cubed
4 or 5 large mushrooms, sliced
1⁄4 teaspoon garlic
1⁄2 teaspoon ginger
1⁄2 tablespoon sugar
1 tablespoon soy sauce
1⁄4 teaspoon cayenne pepper
1 small onion, chopped
1 small red pepper, cut in strips
1 tablespoon vegetable oil
1 beef bouillon cube dissolved in 3⁄4 cup boiling water
1 teaspoon cornstarch and 1 tablespoon water
In bowl, combine beef, garlic, ginger, sugar, cayenne pepper, and soy sauce. Heat
frying pan over high flame until very hot. Add oil and sauté onion and peppers until
soft. Add beef and cook until browned. Stir often. Add beef-stock mixture and
mushrooms and cook until sauce thickens. (Mix cornstarch and water in cup with
whisk and add to thicken sauce.) Serve with precooked rice. I’ve found that some
sliced fresh pineapple on the plate tastes great and helps cut the sting of this dish.
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!
Penne Pasta With Vine Ripened Tomatoes, Sweet Onion & Basil (Pot)
1 to 1-1/2 cups diced vine ripened tomatoes (Mix yellow and red if you can)
1 small Vidalia or other sweet onion, diced
1/2 tsp minced garlic
1/4 cup fresh basil (maybe 4 leaves) – coarsely chopped--and Fresh is best!
(((HINT: You can also use basil on a delicious Chicken breast sandwich with
some mozarella, sliced tomato and olive oil! Call it a Caprese! So don't
think you're buying a lot of basil for 1 meal)))
2 tablespoons extra virgin olive oil
1 cup dry Penne pasta
1/4 cup grated parmesan cheese
salt and fresh ground black pepper to taste
In a two quart pot with heavy bottom or a frying pan, heat the olive oil, onion and
the garlic in a large frying pan. Warm 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! Salt and pepper to taste and remove from heat.
Cook the Penne until tender (maybe 10 minutes) and drain. Toss the pasta with
the tomato mixture and parmesean and serve.
Serves 1 - 2
STICKY CHICKEN (Electric Fry Pan)
2 chicken breasts, boned and cut in 1” cubes 1⁄4 cup peanut butter
1 tablespoon honey
2 tablespoons lite soy sauce
1⁄8 teaspoon garlic powder
1 tablespoon lemon juice
1⁄4 teaspoon cayenne pepper
2 small onions, chopped
1 cup water
1 tablespoon ketchup
salt and pepper to taste
Combine all ingredients in pan and cook over medium heat until chicken is cooked.
Honey Curry Chicken (Electric Fry Pan)
2 chicken breasts, boneless
¼ cup honey
1 tablespoon curry powder
food release product
Coat pan with food release product and preheat over medium flame. Rub honey on
both pieces of chicken and, using your hand, rub curry powder into the honey.
Cook in fry pan, browning both sides. Reduce heat and cover. Cook for 15
minutes or until meat is done (white throughout).
Mark and Elizabeth were talking about the Pork Chop BBQ Challenge at the
Heart of America Show. Well, figured there's enough pork to try some of my
favorites. Scroll down the next four and let me know what you think! Don
"Tour de Lance" Dijon Chops (Frying Pan/Electric Skillet)
2 tbs olive oil
1/2 tsp crushed garlic (bottled minced garlic is fine)
1 medium Vidalia onion, peeled and thinly sliced
1/4 cup sliced mushrooms (fresh)
2 center loin chops (about 3/4 inch thick), boneless
salt and pepper
3/4 cup nonfat milk
2 tbs (or to taste) dijon mustard (Yes, we do have Grey Poupon!)
Add oil and garlic to cold pan. Place skillet over medium heat (300 in electric pan)
and flavor the oil with cooking garlic. Stir with wooden paddle (if using non-stick).
Add vegetables and saute until tender (the onion should nearly be clear). Rub
meat with salt and pepper. Add to pan and brown both sides (about 5 minutes). If
you have some white wine available, you could add about 1/2 cup now to deglaze
the pan (add wine and stir entire mixture , scrapping any browned food from bottom
of pan). 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 with rice or pasta (if you
precook pasta and store in cooler, make sure you toss it with a bit of olive oil
before you put it in the bag).
Having a Pot Luck in the Parking Lot? Try this taste-tingler!!!
‘NOT THE COLD’ PORK SHOULDER ROAST (SERVES 3 OR 4)(Burton or Oven)
1 lb pork shoulder roast (boneless roast OK)
1-plus tablespoons caraway seed
salt and pepper to taste
1 15 oz can of sauerkraut, drained
Rub outside of roast with spices. Spread kraut evenly across the bottom of the
pan. Place roast on top, cover with foil and bake in medium oven for 1 ½ hours.
Serve with spiced apple slices.
Shroomy Chops n' Spuds (Crock Pot, Burton)
2 center-cut loin chops, boned
1 packet mushroom soup (single-serving size) and hot water to prepare
parsley, chopped
1 large potato, peeled and sliced
If possible, brown chops in a little oil. If not, don't worry. Mix water and soup
powder. Place chops in oven pan (for Burton, convection oven) or crock pot. Pour
mushroom soup over top. Sprinkle with parsley. Lay potato around edge of pan.
Cover with foil (or simply close the Burton) and bake 45 minutes in medium oven.
Crock pot timing on High would be 3 to 4 hours.
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.
HAIR-RAISIN CURRY BEEF (fry pan)
1⁄2 cup boiling water
1⁄2 cup raisins
1 tablespoon olive oil
1⁄23/4 lb sirloin, cut in 1” cubes
1⁄2 medium1 small onion, chopped
1⁄2 medium1 small green pepper, chopped
1⁄2 tablespoon curry powder
1⁄2 teaspoon salt (optional)
1⁄3 cup unsalted peanuts
1 beef bouillon cube
In a dish or small bowl, pour boiling water over raisins and set aside. In a frying
pan, add oil and brown meat and vegetables over medium heat. Drain oil. 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 enough water to measure
1⁄2 cup. Add this and bouillon cube to meat mixture and simmer for 15 minutes.
Roadcookin' Thai Chicken 'n Pasta (one serving)
5 oz chicken breast, cut into bite-size chunks
2 tb wok oil
1 cup seasonal fresh veggies (red & green bell peppers-diced, shredded carrot,
snow peas, etc...can use frozen stir fry mix)
1/4 c House of Tsang Bangkok Padang Peanut Sauce
1 c precooked spaghetti (keep in fridge)
addl. "touch" of peanut sauce
Pour wok oil in cold wok. Over medium to high flame, heat oil and brown chicken,
covering to cook thoroughly. After about 5 minutes, add the vegetables and cook
until thawed/tender. Add peanut sauce and toss meat and vegetables. Add
spaghetti and toss all until spaghetti is hot and everything is well-mixed. Add
(sparingly) additional peanut sauce to balance flavor without completely wiping out
the character of the chicken and veggies. Cooked to order in about 15 minutes...
give or take.
Delhi Chicken W/Rice (Serves 3 to 4)--MATS Special!
food release spray like PAM
1 medium onion, chopped
1 medium green pepper, chopped
2 chicken breasts, boned and cut in 1” cubes
(Note that each breast is a piece that is about hand-size and weighs 6 to 8
ounces, so you are looking at between 12 and 16 oz. of chicken...no more.)
1 tablespoon flour
1/4 teaspoon ginger
1 to 2 tablespoons curry powder (or to taste)
2 tablespoons honey
2 tablespoons soy sauce (low sodium if you have it)
2 chicken bouillon cubes (or 1 15 oz can of chicken broth)
2 cups water (if using broth, add water sparingly to adjust liquid for
amount of rice --2 parts liquid, 1 part rice)
3/4 cup white rice, raw
1 or 2 carrots, sliced
Spray pan with food release product. Add onion and sauté until brown. Add
chicken and brown. Add green pepper. Sprinkle flour, ginger, and curry
powder into pan and stir. Add honey, soy sauce, bouillon cubes (or broth),
and water(again, watch the amount of water if you are using broth). Simmer
for 5 minutes. Add rice and carrots. Stir and simmer uncovered for another
20 to 25 minutes. Midway through, check spicing...add curry if desired.
Quick Chicken Stir Fry (Fry Pan/Wok)(Serves 2)
1/2 pound chicken tenders or
1 7 oz. "soft pack" pre-cooked chicken breast
2 tb Lawry's Stir Fry sauce
1 1/2 tb vegetable oil
1 8 oz can pineapple chunks, drained
1 medium red bell pepper, seeded and cored, cut into julienne strips
In bowl, pour Stir Fry sauce over chicken and make sure meat is well-coated. In a
cold pan, place oil and heat over medium flame. Add chicken and stir fry (if using
uncooked chicken breast meat) until done (white through the meat). Add
vegetables and continue cooking until pepper is tender. Stir regularly to avoid
burning the pineapple. Serve over cooked rice (whole grain/brown rice would be
nice.).
Red Pepper Salsa (topping)
3 medium red bell peppers
1 cup green onions, chopped
1 medium tomato, diced
1 cup cilantro, chopped
4 cloves garlic, minced
1/4 C lemon juice, freshly squeezed
1 C cucumber, diced
Combine all ingredients in a mixing bowl and enjoy with chips or crackers.
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.
Parmy SHROOMS (Oven or microwave w/browning coil)
4 to 6 very large mushrooms
1 small onion, minced
1⁄4 cup fresh spinach leaves, minced
2 teaspoons olive oil
1⁄2 teaspoon basil
1⁄4 teaspoon salt (optional)
1⁄4 teaspoon pepper
2 tablespoons Parmesan cheese
2 tablespoons bread crumbs
Remove stems from mushrooms. Mince those and combine with remaining
ingredients. If mixture doesn’t stick together, add more bread crumbs. Stuff each
cap tightly, leaving a mound 1⁄2 inch or so above edge of cap. Lay in oven pan and
bake in hot oven 10 minutes or until stuffing begins to brown.
QUESADILLAS OF MANY COLORS (Frying Pan or Griddle)
2 soft flour tortillas
1 small can mild green chilies
1/4 cup shredded cheddar cheese
1/4 cup shredded jack cheese
olive oil or food release product
mild salsa and sour cream
Place one tortilla on wax paper and cover with as many green chilies as you like.
Sprinkle with cheeses (note: you will find ‘Mexican Blend’ shredded cheese at the
store. This will work well.) and cover with other tortilla. Press gently. Warm pan
and rub surface with oil. Place quesadilla in pan and cook until lightly browned.
Flip and press with spatula. Brown and cook until cheese is melted (about 3
minutes, depending on heat. Remove, cut into wedges and serve with salsa, sour
cream and (if you wish) guacamole.
“SAFE” CHILI (Stove Top Pot or Crock Pot w/Pre-browned Meat)
1⁄2 lb sirloin, cut in bite-sized chunks
non-stick spray
1 large onion, chopped
1 clove garlic, crushed
1 medium tomato, chopped
4 large mushrooms, sliced
1⁄2 cup dehydrated corn
1 6-oz can tomato paste
3⁄4 cup water
11⁄2 teaspoons chili powder
1⁄4 teaspoon pepper
1⁄4 teaspoon ground cumin
salt to taste
Spray pot and over medium heat, brown meat. Add all other ingredients. Cover and
simmer until corn is tender.
Scott's Special Shrimp Scampi (Microwave)
A January Slimdown Treat...Scott made this for his dinner
earlier in the week.
4 oz. fresh or frozen salad shrimp
1/2 tsp. Mrs. Dash original flavor seasoning
1 tbs. olive oil (my favorite is tomato-basil)
garlic powder
I Can't Believe It's Not Butter Spray
In a microwave safe dish, defrost shrimp according to package and microwave
directions and drain excess water. Lightly spray shrimp with ICBINB. Drizzle olive
oil over shrimp and sprinkle on Mrs. Dash. Add garlic powder to taste. Microwave
on high for 1 1/2 - 2 minutes...serve over pasta or rice.
Jill's Big Deal Omelet (Sandwich Maker)
Jill and Scott bought a sandwich maker for Scott to bring on the road.
1/2 cup original flavor Egg Beaters
Mrs. Dash seasoning to taste
1/4 cup Low fat cheddar cheese, grated
Non stick spray
1/4 cup lean ham cut into cubes
1/4 cup fresh vegetables, diced (green peppers? red?)
Spray the sandwich maker with non-stick spray and bring the unit up to cooking
temperature. Add vegetables and ham, pour in egg beaters, top with low fat
cheeseand sprinkle on Mrs. Dash to taste. Close lid and cook for approximately 4
minutes or until golden brown. Once eggs are done, you can open the unit and
add pieces of bread or tortilla to each side (then close and toast) to make a quick
and tasty breakfast sandwich.
EZ Onion Pie (A Quiche By Any Other Name)(Microwave)
1 Premade pie crust
1/4 cup shredded 2% cheddar cheese
1 medium Vidalia onion, thinly sliced and separated into rings
1/3 cup evaporated milk (or 1 small can if available)
4 oz Eggbeaters
salt and pepper to taste
In approx. 6" oven safe glass dish, unfold pie crust. Place in microwave for about 1
minute and heat using high setting to soften. Carefully remove dish and crust from
microwave. Press softened crust into dish, cut off excess and crimp edges. Prick
in several spots with fork. Evenly spread cheddar across the bottom of the crust
and arrange onions in next layer. In bowl, whip together Eggbeaters, milk and salt
and pepper. Pour mixture over cheese and onions. Cook at high setting in
microwave for 12 to 15 minutes or until filling is set. If your microwave does not
have a rotating bed, turn pie once at about 6 or 7 minutes into cook cycle.
Holiday Treat--a little will go a long way!
White Chocolate Soup
special thanks to the folks at Chicago's Cafe Ba-Ba-Reeba!
5 servings
1 cup heavy cream
1/2 cup whole milk
1/2 cup white chocolate, shaved or grated
plain yogurt to taste
In a sauce pan bring cream and milk to a light boil over a medium flame. DO NOT
SCORCH!!!! In a heavy ceramic or metal bowl place chocolate and pour hot liquid
over shavings. Mix well until all of the chocolate is dissolved. Allow to cool. Do not
refrigerate. Taste and, if you wish, stir in some yogurt to adjust the flavor. Note: if
you do add yogurt, you will have to strain the soup prior to serving. Serve in small
espresso-size cups. Garnish with a single raspberry and two or three mint leaves.
Blue Plate Chicken (for Burton Lunch Box Unit)
1 boneless, skinless chicken breast
3/4 cup pre-cooked rice
1 sweet red bell pepper, cut into thin strips
1 green bell pepper, cut into thin strips
1 carrot, peeled and cut into strips
1/4 tsp dried basil
salt & pepper to taste
In a foil liner pan, place chicken and surround with rice (you can pre-cook Minute
Rice (r) using some hot water in a measuring cup according to package
directions). Sprinkle with basil. Lay vegetables on top and season with salt and
pepper. Assemble Burton according to instructions and cook for about 40-45
minutes.
Ham and Cheese Spuds (for Burton Lunch Box Unit)
1 large potato, peeled and shaved into thin slices
4 oz. lean ham, diced
1/3 cup 2% milk cheddar cheese, grated
1 med. onion, thinly sliced
3/4 cup non-fat milk
2 tb. flour
salt & pepper to taste
Using a foil liner pan, layer potato, ham, cheese and onion. In a bowl, mix milk,
flour and salt & pepper. Pour this mixture over the food in the pan. Set up oven
according to instructions and cook for about 30 to 35 minutes.
Crock Pot Pea Soup (Crock Pot)
2 to 3 cups water
1 cup dried green or yellow split peas
1/4 tsp. salt
1 med. onion, peeled and minced
1/2 cup turkey ham, diced
black pepper to taste
1-1/2 tb. flour
Soak peas in 2 cups of water for 2 to 4 hours. Drain and mix with water and all
other ingredients in crock pot. Cook at high setting for 4 to 5 hours, stirring every
once in a while.
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.
TVP Chili (Crock Pot)
1 Medium Onion, peeled and diced
1 Cup of Textured Vegetable Protein
1 15 oz. Can of Red Kidney Beans, drained
8 oz. Vegetable broth
7/8 c water
1 15 oz. Can diced tomatoes
1 tsp Oregano
1 Tb Chili powder
1/2 tsp Cumin powder
1/2 to 1 tsp Salt
In crock pot, mix all ingredients. Cook 4 hours at high setting or until TVP is
softened and sauce is thick. Note: you can find TVP in the bulk foods aisle at
most stores.
Spanish Chicken (Crock Pot)
1 7 oz. Package of diced chicken breast
1 Medium tomato, cubed
1 Medium bell pepper, diced
1 Medium onion, chopped
1 6 oz. Can of tomato paste
3/4 c water
1/4 tsp Salt
1/4 tsp Cayenne pepper
Black pepper to taste
3/4 c instant rice
In crock pot, mix all ingredients together and cook at high setting for 4 to 5 hours
or until vegetables are tender.
Pepper Pot Chicken (Crock Pot)
1- Onion, peeled and diced
1/2 T Paprika
1 Pkg. Chicken breast meat (approx. 7 oz)
1- Medium, sweet green pepper, cored, seeded and diced
1- Medium, sweet red pepper
1/2 c Water
Salt and Pepper to Taste
4 oz- Nonfat cream cheese, cut in cubes
In a crock pot, mix all ingredients, except cream cheese. Cook 4 hours at high
setting or until vegetables are tender. Slowly stir in cream cheese until it melts and
mixes into the sauce. Serve with sourdough bread.
Hearty Oatmeal (Crock Pot)
2 c Water
1/8 t Salt
2/3 c Old-fashioned rolled oats (not instant oatmeal)
(if used steel cut oats, aka 'Irish Oatmeal', adjust water to 2 1/2 c)
1/2 c Raisins
1/4 c Walnuts
Spray crock pot with a food release spray like Pam®. Add all ingredients. Cook at
low setting for 8-9 hours. Substitute for raisins: apples, dates, or even applesauce
and sliced strawberries.
This recipe is based off a recipe found in The One Pan Gourmet Cooks Lite, by
Don Jacobson, on page 60.
BBC - Basic Baked Chicken for 2 (Crock Pot)
1/2 lb Chicken; white or dark piece, w/ skin
1 Large onion, peeled and sliced
1 Stalk celery, chopped
2-3 Carrots, peeled and cut into strips (or 1/2-3/4 c fresh baby carrots)
2 Medium potatoes, peeled and cut into chunks
Salt and pepper to taste
Basil, dried and crushed
1/4 c Water
In a crock pot, mix all vegetables and water. Season chicken w/ salt, pepper, and
basil. Cook for 4-5 hours at high setting.
Cajun Chicken (Crock pot or Burton)
Cajun Spice Rub
2 Chicken breasts (w/ skin & bones)
1- 16 oz can chopped okra, drained (or 1 3/4 c chopped fresh or frozen okra)
1- 15 oz can whole tomatoes
1/4 t Thyme
1/4 t Basil
1/4 t Garlic powder
3/4 c Minute Rice®
1/2 c Water
In a crock pot, mix all ingredients except chicken and Cajun spice rub. Rub chicken
breasts with spice and place on top of vegetable mixture. Cook at high heat for 4-5
hours. In Burton, cook for 40-45 minutes.
Corny Clucker Pot Pie (Microwave or Burton)
1 Can chicken gravy
1- 8.5 oz package instant corn muffin mix (like Jiffy®)
1/4 c- Non-fat egg substitute
1/3 c- Non-fat milk
1 Package pre-cooked chicken breast (Tyson®, for instance)
1 Carrot - peeled and shaved
1 Medium potato - peeled and shaved
1 Stalk celery- diced
Mix muffin mix, non-fat egg substitute, and milk in bowl. Set aside. Using a
vegetable peeler, shave a carrot into thin curls. Do the same with a medium potato.
Mix vegetables, gravy, and chicken in a microwave-safe dish. Pour cornbread
batter over top and smooth to edge of dish. Place in microwave for 10 minutes on
high or until cornbread is cooked, golden brown. In Burton unit, cook for about 40
to 45 minutes.
One pan cooking makes for an easy dinner cleanup. And--no refrigeration
required.
Hawaiian Chicken Stew (Microwave or Burton)
1- 7 oz. Package precooked diced chicken breast (Tyson®, for instance)
1 Small (8 oz.) can green beans, drained
1 Small can crushed pineapple
1/4 t- Ginger
1/4 t- Ground cinnamon
3/4 c- Minute Rice®
1/2 c- Water
1 Orange, peeled and sliced across grain into rounds
In a microwave-safe dish, mix all ingredients except orange slices. Lay orange
slices on top and cook for 5 minutes in microwave on high setting. In Burton, cook
for 20 minutes.
Thunder Bay Special (Microwave or Burton)
Food release spray
3 Slices of Canadian Bacon
1/4 c- Egg Beaters® or equivalent
1/4 c- Non-fat milk
1/4 t- Sugar
1/4 c- All-Purpose Flour
1/4 c- Cornmeal (yellow or white)
1 t- baking powder
Ground black pepper to taste
In a mixing bowl combine all ingredients except bacon. Spray a microwave-safe
baking dish with a food release spray. Place the Canadian bacon slices on the
bottom of dish and pour batter over the slices. Cook in microwave for 3 minutes on
high setting . Serve with barbecue sauce on side for a square breakfast. In Burton,
cook for 20 minutes or until batter is set.
KEY
oz- ounce
tsp- teaspoon
Tb- tablespoon
c- cup
food release spray like PAM® or water
1 medium onion, chopped
1 medium green pepper, chopped
4 oz boneless, skinless chicken breast, cut in 1” cubes
1 tb flour
1/4 tsp ginger
1 tb curry powder (or to taste)
2 tsp honey
1.5 tsp soy sauce (low sodium if you have it)
1 8 oz Kitchen Basics Chicken Broth
½ c Minute Rice
1 carrot, sliced
Spray pan with food release product. As an alternative, you can add about 1/2 cup
water. Add onion and sauté until tender. Add chicken and brown. Add green
pepper. Sprinkle flour, ginger, and curry powder into pan and stir. Add honey, soy
sauce, and broth. Simmer for 5 minutes. Add rice and carrots. Stir, cover and
simmer another 20 to 25 minutes until chicken is done and rice is cooked. Add
water as needed to prevent sticking. Midway through, check spicing...add curry if
desired.
Nutritional Information (1 serving): Calories: 440, Carbohydrates: 65 gm,
Fat: 3 gm (sat. fat: 1 gm), Cholesterol: 66 mg, Protein: 34 gm, Sodium: 814 mg,
Fiber: 8 gm
Don's Cup o' Goodness
1 cup Cheerios
1 8 oz Non-fat Blueberry Yogurt
1 cup fresh bluberries
Mix all ingredients together in a bowl. Eat.
Nutritional Information per Serving (1 Serving): Calories: 280,
Carbohydrates: 56 gm (for diabetics: 4.5 to 5 Carb servings), Fat: 3 gm
(Sat Fat 1 gm), Cholesterol: 11 mg, Protein: 12 gm, Sodium: 388 mg, Fiber: 6 gm
Gallon o’ Gas Chicken (Fry Pan)(1 Serving)
Thanks to Clint Cary
6 oz Boneless, skinless chicken breast, raw
1 tsp Olive Oil
1 med Onion, diced
1 med Green Bell Pepper, diced
1 stalk Celery, diced
½ cup Baby carrots
¼ cup Green chili peppers (small can)
1 med Tomato, diced
8 oz Kitchen Basics Chicken Stock (small box)
1 tsp Chili powder
¼ cup Great Northern white beans (dry beans presoak)
Presoak beans in 1 c water for 4 to 6 hours. (TIP: use a wide mouth water bottle.
Dump in beans and water in morning. Seal. Beans will be ready to cook when you
stop. DRAIN OFF THE WATER!) Dice raw chicken and brown chicken in oil in pan
over medium heat. Add the veggies and sauté briefly. Add spices and liquid, cover
and simmer for 45 minutes to 1 hour over low heat. Balance spices (do not add
salt) and add pepper if you wish. A complete meal.
Nutritional Information Per Serving (1 serving): Calories: 494, Carbohydrates:
54 gm, Fat: 9 gm (Sat Fat 2 gm), Cholesterol: 99 mg, Protein: 55 gm, Sodium: 808
mg, Fiber: 15 gm.
Spanish Chicken (Fry pan) (1 Serving)
6 oz. Boneless, skinless chicken breast
1 Medium tomato, cubed
1 Medium Green bell pepper, diced
1 Medium onion, chopped
½ c water
¼ tsp Cayenne pepper
½ tsp Cumin powder
Black pepper to taste
½ c instant rice
In fry pan, mix all ingredients together and cook at medium to high setting (300 to
400 degrees) until vegetables are tender and rice has absorbed the water.
Nutritional Information (1 servings): Calories: 482, Carbohydrates: 58 gm, Fat:
4 gm (Sat Fat: 1 gm), Cholesterol: 115 mg, Protein: 52 gm, Sodium: 153 mg,
Fiber: 5 gm. NOTE: If using “precooked, ‘bagged’” chicken, add 630 mg sodium
(Tot. =783 mg)
Hot Tip for Burgers!
A caller suggested mixing ground beef and ground turkey in a 1:1 ratio for a leaner
burger that doesn't shrink when you cook it. Combine 90+% ground beef with the
same amount of ground turkey breast (dark meat has more fat!). Make 1/4 pound
burgers and enjoy one for dinner!
Puerto Rican Chicken (Fry Pan)
This recipe sautes the vegetables using water for a very sweet and distinct flavor.
On top of that, there is no added fat in this dish!!
1 Medium sweet onion, peeled and sliced into rings
1 Red bell pepper, julienne sliced
1 Green bell pepper, julienne sliced
1 Small sweet potato, peeled and diced
1 8 oz can of unsweetened pineapple chunks w/juice
6 oz chicken breast tenders or sliced chicken breast
ground cinnamon
ground ginger
In a medium fry pan, place water and onions. Saute onions in water until tender.
Add all other vegetables including the juice from the pineapple chunks. Cover and
cook over medium heat until tender (hint: test the sweet potato chunks). Add liquid
to prevent burning. Season the chicken with cinnamon and ginger. Uncover the
pan and push the veggies to the sides as best you can. Cook the chicken until
done (white throughout). Mix thoroughly. Serve with dirty rice for added "zip"
Nutritional Information (1 Serving): Calories: 458, Carbohydrates: 64 gm, Fat:
3 gm (Sat Fat: 1 gm), Cholesterol: 99 mg, Protein: 44 gm, Sodium: 142 mg,
Fiber: 11 gm NOTE: If using “precooked, ‘bagged’” chicken, add 630 mg sodium
(Tot. =772 mg)
These 3 recipes are geared for the Heart Healthy diet.
Pepr’d Chicken w/Curry Rice (Burton Stove to Go)
7 oz precooked chicken breast in vacuum-packed bag
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
Burton for 30 minutes.
Nutritional Information (1 Serving): Calories: 479; Carbohydrates: 58 g.; Fat: 5
g.; Sat Fat: 1g.; Protein: 55 g.; Cholesterol: 115 mg.; Sodium: 618 mg.; Fiber 6 g.
Wild Rice’d Salmon (Burton Stove to Go)
½ cup wild rice
¼ cup diced shallots
1 cup Kitchen Basics fish stock
6 oz salmon steak or fillet
2 tsp dried dill weed
2 tb lemon juice
6 spears fresh asparagus
Mix shallots, wild rice and fish stock in disposable loaf pan. Place salmon atop
rice. Sprinkle fish with dill. Lay asparagus on top and sprinkle lemon juice over
all. Cook in Burton for 40 minutes.
Nutritional Information: Calories: 625; Carbohydrates: 74 g.; Fat: 14 g.; Sat Fat: 2 g.;
Protein: 54g.; Cholesterol: 96 mg.; Sodium: 455 mg.; Fiber: 7 g.
Nacho Chicken (Burton Stove to Go)
½ cup white rice
¾ cup water
6 oz boneless, skinless chicken breast
½ cup refried beans
¼ cup diced or sliced raw jalapeno pepper, no seeds
½ cup diced fresh tomato
2 tb diced fresh cilantro
1 tb diced black olives
Mix rice and water in disposable loaf pan. Slice chicken breast crosswise so that
you have 2 pieces no more than ½ inch thick. Place on top of rice. Cover chicken
with peppers. Cover all with beans. Mix tomato, cilantro and olives. Place on top
of beans. Cover all with cheese. Bake in Burton for 45 minutes to 1 hour.
Nutritional Information: Calories: 628; Carbohydrates: 66 g.; Fat: 14 g.; Sat Fat: 7 g.;
Protein: 58 g.; Cholesterol: 134 mg.; Sodium: 732 mg.; Fiber: 9 g.
Don and Pam's "Root Dinner" (Serves 2)
You asked for it...you got it. This favorite brings 4 servings of veggies to the
table...and a load of fiber! You'll need plenty of pots and pans, so negotiate
with your dinner partner about cleanup duties!
1/2 to 3/4 pound pork roast
2 medium to large beets (3" dia.)
1 medium to large sweet potato
1 medium rutabaga (softball size)
2 or 3 small to medium turnips (3" dia.)
12 Brussels sprouts (each should be about 1" dia.)
Make fresh cut on both stem and root ends of beets. Wrap in foil. Puncture sweet
potato with fork. In a high oven (425 degrees), bake beets for 1 hour or until
done. Also bake sweet potato...unwrapped for 1 hour or until done (squeeze to see
if tender) at 425 degrees.. When done, remove beets from oven. Unwrap and
peel with your thumbs under a stream of cold water to protect your hands. The
skin should slide off in strips. Otherwise, gently remove skin with a paring knife.
Season pork with salt and pepper. In medium oven (325 degree), roast pork in
covered pan for 1 hour. If you do not have a second oven, you can grill outside
using indirect heat method until meat registers 160 degrees on a meat
thermometer...170 if you want well-done. Slice and serve with apple sauce or
bar-b-que sauce.
Peel rutabaga and cut off root and stem ends. Chop into smaller pieces. Place in
pan and cover with water. Bring to boil over high heat, reduce heat and continue to
boil until it is fork tender. Drain, mash and cover. Prepare turnips in same way.
For the Brussels sprouts...carefully fresh cut the stem end. Rinse and place in
pan. Cover with water and bring to a boil over high heat. Reduce heat and
continue to boil until you can piece a sprout easily with a fork. Drain and serve.
Serving: 1/2 cup of each vegetable, 4 ounces of pork (trim fat) and 1/2 sweet
potato. A load of food...you will be full!
Don's Scramblers (Fry Pan)
Ingredients
4 oz Eggbeaters (or other egg substitute)
1/4 tsp onion powder
1/8 tsp cayenne pepper
1/2 tsp celery flakes
Whip it all together and cook as any scrambled egg. Serve with high fiber toast, 1
small fruit and coffee with non-fat milk for a great breakfast!
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
Lanai Ground Loin (Burton Oven)
Here's a quick meal for your lunchbox oven. If you are watching your sodium, this
one's right for you. And, for diabetics who are counting their carb servings, Lanai
Ground Loin comes in at just under 5 for your meal.
6 ounces ground pork loin, uncooked
½ teaspoon salt (optional)
1 small Vidalia (sweet) onion, diced
1 sweet red pepper, diced
¼ teaspoon dry mustard
1 egg, beaten
½ cup unseasoned bread crumbs
½ cup crushed pineapple
Combine all ingredients in bowl. Turn into lightly greased oven pan and bake in
medium (300 to 350 degree) oven 45 minutes. Serve with fresh sliced summer
squash or zucchini.
Calories: 597
Carbohydrate: 70 g (4.6 servings)
Protein: 49 g
Sodium: 613 mg (25% of RDA)
Total Fat: 13 g
Saturated Fat: 4 g (31% of RDA)
Fiber: 5 g
Dinner In a Flash Stir Fry (wok or fry pan)
Use no more than a tablespoon of olive oil and stir-fry 6 ounces of beef, pork
shoulder or chicken thigh cut into small chunks. Use the moister cuts because
otherwise they’ll dry out and be tough as an old shoe. Then add in a cup or so of
diced veggies and squeeze a lemon or lime over all of it. Cook until tender. Finish
with a quarter teaspoon of ground cumin and maybe some diced fresh cilantro.
Our friends at Rival, the manufacturers of the original Crock-Pot® Slow
Cooker, were gracious enough to supply some interesting recipes for your
consideration. Most yield enough to feed a crowd, so put out the call for a
Parking Lot potluck!
Crock-Pot® Slow Cooker Succotash
Yield: about 6-7 side servings
2 c frozen lima beans, thawed
1 c frozen corn kernels, thawed
1 c green beans, cut into 1-inch pieces
1 c yellow squash, medium dice
1 medium red onion, small dice
1 medium red pepper, cored, seeded, small dice
1 jalapeno pepper, seeded and finely chopped (optional)
½ c chicken or vegetable broth
1 tb sherry or cider vinegar
1 tsp dried thyme leaves
1 tsp salt
½ tsp ground black pepper
1. Place all ingredients into the Crock-Pot® slow cooker and stir to combine.
Cover; cook on Low for 4-6 hours or on High for 2-3 hours.
2. 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® Wild Rice and Spinach Stuffed Turkey Breast
Yield: about 4-5 servings
1 c cooked wild rice
1 c spinach leaves, stems removed and roughly chopped
½ c feta cheese, crumbled
2 tb whole grain or Dijon mustard
1 tsp dried oregano leaves
1 tsp dried tarragon leaves
1 tsp salt
½ tsp ground black pepper
1 3-4 pound turkey breast, butterflied
1 medium red onion, roughly chopped
3 medium carrots or parsnips, peeled and roughly chopped
¼ c chicken broth
1. In a medium bowl, thoroughly combine the rice, spinach, cheese, mustard,
dried herbs and seasonings.
2. Stuff this mixture into the butterflied turkey breast and secure with string.
3. Place the remaining ingredients in the bottom of the Crock-Pot® slow
cooker and lay the turkey breast over all. Cover; cook on Low for 6-6 ½ hours or
on High for 3-3 ½ hours
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® 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.
Roadcookin' Southwest Stir-fry (Electric Wok)
1 8 oz. boneless, skinless chicken breast, diced
3 Tb sesame oil
1 medium tomato diced
1 tsp minced garlic
1 -1/2 cups French green beans (Get Trader Joe's frozen)
3 Tb Salsa (red, you decide the heat)
Place oil in wok. Set wok over high heat (if using and 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.
Don’s Grilled Red, White and Blue Beef Tenderloin
1 4 to 5 pound whole beef tenderloin (peeled of silver muscle sheath)
¼ cup olive oil
Chef’s Salt mixture or Mrs. Dash (for sodium restrictions)
To make Chef’s Salt
Combine in bowl and blend together
1 Tb seasoned salt
1 Tb onion salt
1 Tb Paprika
1 Tb celery seed
1 Tb white pepper
Clear your grill of all old charcoal and ash. Make sure all air vents are clear.
Stoke up your grill with natural charcoal, but do not overload. I would not suggest
and seasoned wood flavors like apple, cherry or even hickory.
While fire is getting ready, rub the tenderloin with the oil and liberally coat the
entire piece of meat with the chef’s salt. You do not have to use all of the mixture.
If you are on a sodium-restricted diet, substitute Mrs. Dash.
When the coals are ready, shift them to the sides of the grill and place a drip pan
in the bottom of the grill. You will be cooking using indirect heat. Replace the
upper grill rack. Place meat on rack, tucking the thin end of the tenderloin under
to create a more uniform piece of meat for cooking. Replace the grill cover,
making sure that upper and lower vents are open.
Cook about 35 minutes, testing temperature with a meat thermometer at about 25
minutes. Much of this is “touch” based upon how hot your grill cooks. Figure 120
degrees for medium rare, no more than 140 degrees for medium. Serve in half
inch thick slices. Will serve about 10 to 12.
Frank’s Green Chile Stew
1 lb pork stew meat
1 large onion diced
1/4 cup garlic minced
1 cup green chile (Anaheim, Big Jim etc)
1/4 cup virgin olive oil
2 quarts water
enough flour to thicken (maybe ¼ cup)
salt to taste
Brown pork meat in frying pan. Dice and sauté onion, green chile and garlic in pan
with meat.
When this is done place sautéed items along with pork in a saucepan with water
and bring to a boil, then let simmer for about an hour...more if you want flavor to
soak in better.
Mix flour with some water to thicken sauce. Eat like a stew with tortillas, or use as a
topping for your favorite food...eggs, enchiladas, etc.
Richard's Chicken Parmigiana (Pan and Oven)
2 Boneless, skinless chicken breasts
1/2 cup skim milk or egg beaters
Italian seasoned bread crumbs
2 Tb Olive oil
Spaghetti Sauce
4 Slices Provolone cheese
Carefully slice each chicken breast lengthwise to get two cutlets about 3/8 to 1/2
inch thick. Dip cutlets in milk (you can add one egg and scramble for a thicker
coating) and completely coat with bread crumbs. Place oil in fry pan over medium
heat and carefully brown cutlets on both sides. Place in oven dish and cover with
spaghetti sauce. In a medium oven (325 degrees), cook cutlets for about 25
minutes. Place one slice of cheese on top of each cutlet and return to oven for no
more than 10 minutes...enough to melt cheese, but not brown. Remove and serve
with al dente spaghetti (spoon excess sauce from pan on pasta), roasted Italian
vegetables and a glass of chianti.
Big Red Chicken (Crock Pot)(Burton Oven) (serves 2)
2 boneless, skinless chicken breasts (abt. 6 oz. @)
paprika
1 15 oz. can diced tomatoes
celery flakes
onion powder
oregano
Place chicken in either crock pot or foil pan (for Burton). Liberally sprinkle paprika
over the bird. Pour tomatoes around the meat…do not cover. Again, liberally
sprinkle remaining spices on tomatoes and the chicken. Cover and cook. In crock
pot…4 hours on High Setting. Test chicken to determine if cooked. If still pink,
cook another 90 minutes. If using Burton, cook for 60 to 75 minutes.
Powerful Pork, Pasta n' Peppers (Fry Pan)
1/3 lb pork cut for stir fry
2 Tb Italian (spaghetti sauce) seasoning
1 Tb Olive oil
1 small onion sliced
1 small green pepper diced (frozen OK)
1 1/2 cup precooked penne pasta (or fresh if you have the time)
Parmesan cheese
Place pork in hot fry pan (no oil). Sprinkle spices over meat. The dry cooking will
ignite your taste buds! Brown and cook until evenly done on the outside. Add oil
and vegetables. Saute vegetables until tender. Cover. Reduce heat and cook for
5 minutes or until pork is cooked (white) through. Add pasta to mixture and cook in
pan until pasta is heated through to taste. Serve with cheese as topping to taste.
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!
Sirius Trucking Squash (microwave)
Per popular request from our listeners...pair this with Marin's Nuked Fillets (below).
1 summer squash, sliced
1 sweet onion, diced
dash of olive oil
garlic powder to taste
1/8 tsp oregano
Wash squash and slice into rings about 1/4" thick. Dice onion and place in
microwave-safe dish with squash. Drizzle a little (a little) olive oil over the veggies.
Sprinkle the garlic powder and oregano on top. Seal and cook for 2 to 3 minutes
or until cooked to your taste. Serving suggestion: Salmon fillet, STS and a rice
pilaf (prepackaged and made according to directions).
Martin is a regular listener and has called Roadcookin’ many times. He used to be
a chef, but now is on the road most of the month. His son Chris is just 11, but gets
to spend about 3-weeks-a year in the cab with his Dad. Martin says that Chris only
needs his CDL to take over the family business because he does everything on the
run but drive.
Chris also inherited the cooking gene. He called in this recipe for an award-
winning dish (no foolin’…2nd Place in the Kid’s Cooking Contest at the 2005
Lebanon, MO Women’s Expo).
Kristof’s Swiss Chicken Special (Burton Oven) (Serves 2)
2 boneless, skinless chicken breasts
1 Tb olive oil
Spices to taste (mix in bowl)
Garlic powder
Onion Powder
Parsley
Rosemary
Thyme
1 Portobello mushroom cap, sliced
1 medium Vidalia onion, sliced
1 red or green Bell Pepper, seeded and sliced into circles
2 slices Baby Swiss Cheese
Rub chicken with oil and dredge in spice mixture. Place in oven pan and cover with
mushroom slices followed by the onion and pepper. Lay cheese on top. Seal oven
and cook (if at home, set oven to 350 degrees) for 40 minutes or until meat is white
throughout when you cut it with a knife.
Martin also passed on one of his special in-cab favorites.
Martin’s Nuked Fillets (Microwave)
6 Oz fish filets (any type, frozen or fresh)
1 Tb Lea & Perrin’s White Worcestershire Sauce
garlic powder to taste
onion powder to taste
Rub filets with Worcestershire sauce and season to taste. In a microwave-safe dish
(Martin uses a 4” X 6” size), stack the seasoned filets one on top of the next—no
more than three deep. Tightly seal the dish with cling wrap. Microwave for 1 minute
15 seconds. Full meal suggestion: Add a side dish of steamed (microwaved)
broccoli and cauliflower and Minute Rice.
Whatever you call it…sub, hoagie, poor boy, grinder, Cuban…those great
sandwiches that are a real handful come alive with the right extras. Here’s Martin’s
take on a sandwich topping.
Martin’s Super Sub Sauce
12 Oz Balsamic vinegar (white or dark)
1 Tsp garlic powder (or minced fresh)
½ Tsp onion powder
½ tsp Italian seasoning
¼ tsp oregano
¼ tsp cumin powder
1/8 tsp basil
¼ tsp celery seed
pinch of rosemary seed
pinch of tarragon
8-12 fennel seeds
1 or 2 drops Tabasco sauce
1 Tb prepared horseradish
1 Tb olive oil
In a re-sealable bottle, add all spices to vinegar. Shake well and marinade
overnight. Before use as sandwich topping or salad dressing, add olive oil and
shake well.
Bangkok Beef'N Peppers (Fry Pan or Electric Wok)(SERVES 2)
3/4 lb sirloin, cubed
4 or 5 large mushrooms, sliced
1⁄4 teaspoon garlic
1⁄2 teaspoon ginger
1⁄2 tablespoon sugar
1 tablespoon soy sauce
1⁄4 teaspoon cayenne pepper
1 small onion, chopped
1 small red pepper, cut in strips
1 tablespoon vegetable oil
1 beef bouillon cube dissolved in 3⁄4 cup boiling water
1 teaspoon cornstarch and 1 tablespoon water
In bowl, combine beef, garlic, ginger, sugar, cayenne pepper, and soy sauce. Heat
frying pan over high flame until very hot. Add oil and sauté onion and peppers until
soft. Add beef and cook until browned. Stir often. Add beef-stock mixture and
mushrooms and cook until sauce thickens. (Mix cornstarch and water in cup with
whisk and add to thicken sauce.) Serve with precooked rice. I’ve found that some
sliced fresh pineapple on the plate tastes great and helps cut the sting of this dish.
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!
Penne Pasta With Vine Ripened Tomatoes, Sweet Onion & Basil (Pot)
1 to 1-1/2 cups diced vine ripened tomatoes (Mix yellow and red if you can)
1 small Vidalia or other sweet onion, diced
1/2 tsp minced garlic
1/4 cup fresh basil (maybe 4 leaves) – coarsely chopped--and Fresh is best!
(((HINT: You can also use basil on a delicious Chicken breast sandwich with
some mozarella, sliced tomato and olive oil! Call it a Caprese! So don't
think you're buying a lot of basil for 1 meal)))
2 tablespoons extra virgin olive oil
1 cup dry Penne pasta
1/4 cup grated parmesan cheese
salt and fresh ground black pepper to taste
In a two quart pot with heavy bottom or a frying pan, heat the olive oil, onion and
the garlic in a large frying pan. Warm 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! Salt and pepper to taste and remove from heat.
Cook the Penne until tender (maybe 10 minutes) and drain. Toss the pasta with
the tomato mixture and parmesean and serve.
Serves 1 - 2
STICKY CHICKEN (Electric Fry Pan)
2 chicken breasts, boned and cut in 1” cubes 1⁄4 cup peanut butter
1 tablespoon honey
2 tablespoons lite soy sauce
1⁄8 teaspoon garlic powder
1 tablespoon lemon juice
1⁄4 teaspoon cayenne pepper
2 small onions, chopped
1 cup water
1 tablespoon ketchup
salt and pepper to taste
Combine all ingredients in pan and cook over medium heat until chicken is cooked.
Honey Curry Chicken (Electric Fry Pan)
2 chicken breasts, boneless
¼ cup honey
1 tablespoon curry powder
food release product
Coat pan with food release product and preheat over medium flame. Rub honey on
both pieces of chicken and, using your hand, rub curry powder into the honey.
Cook in fry pan, browning both sides. Reduce heat and cover. Cook for 15
minutes or until meat is done (white throughout).
Mark and Elizabeth were talking about the Pork Chop BBQ Challenge at the
Heart of America Show. Well, figured there's enough pork to try some of my
favorites. Scroll down the next four and let me know what you think! Don
"Tour de Lance" Dijon Chops (Frying Pan/Electric Skillet)
2 tbs olive oil
1/2 tsp crushed garlic (bottled minced garlic is fine)
1 medium Vidalia onion, peeled and thinly sliced
1/4 cup sliced mushrooms (fresh)
2 center loin chops (about 3/4 inch thick), boneless
salt and pepper
3/4 cup nonfat milk
2 tbs (or to taste) dijon mustard (Yes, we do have Grey Poupon!)
Add oil and garlic to cold pan. Place skillet over medium heat (300 in electric pan)
and flavor the oil with cooking garlic. Stir with wooden paddle (if using non-stick).
Add vegetables and saute until tender (the onion should nearly be clear). Rub
meat with salt and pepper. Add to pan and brown both sides (about 5 minutes). If
you have some white wine available, you could add about 1/2 cup now to deglaze
the pan (add wine and stir entire mixture , scrapping any browned food from bottom
of pan). 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 with rice or pasta (if you
precook pasta and store in cooler, make sure you toss it with a bit of olive oil
before you put it in the bag).
Having a Pot Luck in the Parking Lot? Try this taste-tingler!!!
‘NOT THE COLD’ PORK SHOULDER ROAST (SERVES 3 OR 4)(Burton or Oven)
1 lb pork shoulder roast (boneless roast OK)
1-plus tablespoons caraway seed
salt and pepper to taste
1 15 oz can of sauerkraut, drained
Rub outside of roast with spices. Spread kraut evenly across the bottom of the
pan. Place roast on top, cover with foil and bake in medium oven for 1 ½ hours.
Serve with spiced apple slices.
Shroomy Chops n' Spuds (Crock Pot, Burton)
2 center-cut loin chops, boned
1 packet mushroom soup (single-serving size) and hot water to prepare
parsley, chopped
1 large potato, peeled and sliced
If possible, brown chops in a little oil. If not, don't worry. Mix water and soup
powder. Place chops in oven pan (for Burton, convection oven) or crock pot. Pour
mushroom soup over top. Sprinkle with parsley. Lay potato around edge of pan.
Cover with foil (or simply close the Burton) and bake 45 minutes in medium oven.
Crock pot timing on High would be 3 to 4 hours.
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.
HAIR-RAISIN CURRY BEEF (fry pan)
1⁄2 cup boiling water
1⁄2 cup raisins
1 tablespoon olive oil
1⁄23/4 lb sirloin, cut in 1” cubes
1⁄2 medium1 small onion, chopped
1⁄2 medium1 small green pepper, chopped
1⁄2 tablespoon curry powder
1⁄2 teaspoon salt (optional)
1⁄3 cup unsalted peanuts
1 beef bouillon cube
In a dish or small bowl, pour boiling water over raisins and set aside. In a frying
pan, add oil and brown meat and vegetables over medium heat. Drain oil. 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 enough water to measure
1⁄2 cup. Add this and bouillon cube to meat mixture and simmer for 15 minutes.
Roadcookin' Thai Chicken 'n Pasta (one serving)
5 oz chicken breast, cut into bite-size chunks
2 tb wok oil
1 cup seasonal fresh veggies (red & green bell peppers-diced, shredded carrot,
snow peas, etc...can use frozen stir fry mix)
1/4 c House of Tsang Bangkok Padang Peanut Sauce
1 c precooked spaghetti (keep in fridge)
addl. "touch" of peanut sauce
Pour wok oil in cold wok. Over medium to high flame, heat oil and brown chicken,
covering to cook thoroughly. After about 5 minutes, add the vegetables and cook
until thawed/tender. Add peanut sauce and toss meat and vegetables. Add
spaghetti and toss all until spaghetti is hot and everything is well-mixed. Add
(sparingly) additional peanut sauce to balance flavor without completely wiping out
the character of the chicken and veggies. Cooked to order in about 15 minutes...
give or take.
Delhi Chicken W/Rice (Serves 3 to 4)--MATS Special!
food release spray like PAM
1 medium onion, chopped
1 medium green pepper, chopped
2 chicken breasts, boned and cut in 1” cubes
(Note that each breast is a piece that is about hand-size and weighs 6 to 8
ounces, so you are looking at between 12 and 16 oz. of chicken...no more.)
1 tablespoon flour
1/4 teaspoon ginger
1 to 2 tablespoons curry powder (or to taste)
2 tablespoons honey
2 tablespoons soy sauce (low sodium if you have it)
2 chicken bouillon cubes (or 1 15 oz can of chicken broth)
2 cups water (if using broth, add water sparingly to adjust liquid for
amount of rice --2 parts liquid, 1 part rice)
3/4 cup white rice, raw
1 or 2 carrots, sliced
Spray pan with food release product. Add onion and sauté until brown. Add
chicken and brown. Add green pepper. Sprinkle flour, ginger, and curry
powder into pan and stir. Add honey, soy sauce, bouillon cubes (or broth),
and water(again, watch the amount of water if you are using broth). Simmer
for 5 minutes. Add rice and carrots. Stir and simmer uncovered for another
20 to 25 minutes. Midway through, check spicing...add curry if desired.
Quick Chicken Stir Fry (Fry Pan/Wok)(Serves 2)
1/2 pound chicken tenders or
1 7 oz. "soft pack" pre-cooked chicken breast
2 tb Lawry's Stir Fry sauce
1 1/2 tb vegetable oil
1 8 oz can pineapple chunks, drained
1 medium red bell pepper, seeded and cored, cut into julienne strips
In bowl, pour Stir Fry sauce over chicken and make sure meat is well-coated. In a
cold pan, place oil and heat over medium flame. Add chicken and stir fry (if using
uncooked chicken breast meat) until done (white through the meat). Add
vegetables and continue cooking until pepper is tender. Stir regularly to avoid
burning the pineapple. Serve over cooked rice (whole grain/brown rice would be
nice.).
Red Pepper Salsa (topping)
3 medium red bell peppers
1 cup green onions, chopped
1 medium tomato, diced
1 cup cilantro, chopped
4 cloves garlic, minced
1/4 C lemon juice, freshly squeezed
1 C cucumber, diced
Combine all ingredients in a mixing bowl and enjoy with chips or crackers.
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.
Parmy SHROOMS (Oven or microwave w/browning coil)
4 to 6 very large mushrooms
1 small onion, minced
1⁄4 cup fresh spinach leaves, minced
2 teaspoons olive oil
1⁄2 teaspoon basil
1⁄4 teaspoon salt (optional)
1⁄4 teaspoon pepper
2 tablespoons Parmesan cheese
2 tablespoons bread crumbs
Remove stems from mushrooms. Mince those and combine with remaining
ingredients. If mixture doesn’t stick together, add more bread crumbs. Stuff each
cap tightly, leaving a mound 1⁄2 inch or so above edge of cap. Lay in oven pan and
bake in hot oven 10 minutes or until stuffing begins to brown.
QUESADILLAS OF MANY COLORS (Frying Pan or Griddle)
2 soft flour tortillas
1 small can mild green chilies
1/4 cup shredded cheddar cheese
1/4 cup shredded jack cheese
olive oil or food release product
mild salsa and sour cream
Place one tortilla on wax paper and cover with as many green chilies as you like.
Sprinkle with cheeses (note: you will find ‘Mexican Blend’ shredded cheese at the
store. This will work well.) and cover with other tortilla. Press gently. Warm pan
and rub surface with oil. Place quesadilla in pan and cook until lightly browned.
Flip and press with spatula. Brown and cook until cheese is melted (about 3
minutes, depending on heat. Remove, cut into wedges and serve with salsa, sour
cream and (if you wish) guacamole.
“SAFE” CHILI (Stove Top Pot or Crock Pot w/Pre-browned Meat)
1⁄2 lb sirloin, cut in bite-sized chunks
non-stick spray
1 large onion, chopped
1 clove garlic, crushed
1 medium tomato, chopped
4 large mushrooms, sliced
1⁄2 cup dehydrated corn
1 6-oz can tomato paste
3⁄4 cup water
11⁄2 teaspoons chili powder
1⁄4 teaspoon pepper
1⁄4 teaspoon ground cumin
salt to taste
Spray pot and over medium heat, brown meat. Add all other ingredients. Cover and
simmer until corn is tender.
Scott's Special Shrimp Scampi (Microwave)
A January Slimdown Treat...Scott made this for his dinner
earlier in the week.
4 oz. fresh or frozen salad shrimp
1/2 tsp. Mrs. Dash original flavor seasoning
1 tbs. olive oil (my favorite is tomato-basil)
garlic powder
I Can't Believe It's Not Butter Spray
In a microwave safe dish, defrost shrimp according to package and microwave
directions and drain excess water. Lightly spray shrimp with ICBINB. Drizzle olive
oil over shrimp and sprinkle on Mrs. Dash. Add garlic powder to taste. Microwave
on high for 1 1/2 - 2 minutes...serve over pasta or rice.
Jill's Big Deal Omelet (Sandwich Maker)
Jill and Scott bought a sandwich maker for Scott to bring on the road.
1/2 cup original flavor Egg Beaters
Mrs. Dash seasoning to taste
1/4 cup Low fat cheddar cheese, grated
Non stick spray
1/4 cup lean ham cut into cubes
1/4 cup fresh vegetables, diced (green peppers? red?)
Spray the sandwich maker with non-stick spray and bring the unit up to cooking
temperature. Add vegetables and ham, pour in egg beaters, top with low fat
cheeseand sprinkle on Mrs. Dash to taste. Close lid and cook for approximately 4
minutes or until golden brown. Once eggs are done, you can open the unit and
add pieces of bread or tortilla to each side (then close and toast) to make a quick
and tasty breakfast sandwich.
EZ Onion Pie (A Quiche By Any Other Name)(Microwave)
1 Premade pie crust
1/4 cup shredded 2% cheddar cheese
1 medium Vidalia onion, thinly sliced and separated into rings
1/3 cup evaporated milk (or 1 small can if available)
4 oz Eggbeaters
salt and pepper to taste
In approx. 6" oven safe glass dish, unfold pie crust. Place in microwave for about 1
minute and heat using high setting to soften. Carefully remove dish and crust from
microwave. Press softened crust into dish, cut off excess and crimp edges. Prick
in several spots with fork. Evenly spread cheddar across the bottom of the crust
and arrange onions in next layer. In bowl, whip together Eggbeaters, milk and salt
and pepper. Pour mixture over cheese and onions. Cook at high setting in
microwave for 12 to 15 minutes or until filling is set. If your microwave does not
have a rotating bed, turn pie once at about 6 or 7 minutes into cook cycle.
Holiday Treat--a little will go a long way!
White Chocolate Soup
special thanks to the folks at Chicago's Cafe Ba-Ba-Reeba!
5 servings
1 cup heavy cream
1/2 cup whole milk
1/2 cup white chocolate, shaved or grated
plain yogurt to taste
In a sauce pan bring cream and milk to a light boil over a medium flame. DO NOT
SCORCH!!!! In a heavy ceramic or metal bowl place chocolate and pour hot liquid
over shavings. Mix well until all of the chocolate is dissolved. Allow to cool. Do not
refrigerate. Taste and, if you wish, stir in some yogurt to adjust the flavor. Note: if
you do add yogurt, you will have to strain the soup prior to serving. Serve in small
espresso-size cups. Garnish with a single raspberry and two or three mint leaves.
Blue Plate Chicken (for Burton Lunch Box Unit)
1 boneless, skinless chicken breast
3/4 cup pre-cooked rice
1 sweet red bell pepper, cut into thin strips
1 green bell pepper, cut into thin strips
1 carrot, peeled and cut into strips
1/4 tsp dried basil
salt & pepper to taste
In a foil liner pan, place chicken and surround with rice (you can pre-cook Minute
Rice (r) using some hot water in a measuring cup according to package
directions). Sprinkle with basil. Lay vegetables on top and season with salt and
pepper. Assemble Burton according to instructions and cook for about 40-45
minutes.
Ham and Cheese Spuds (for Burton Lunch Box Unit)
1 large potato, peeled and shaved into thin slices
4 oz. lean ham, diced
1/3 cup 2% milk cheddar cheese, grated
1 med. onion, thinly sliced
3/4 cup non-fat milk
2 tb. flour
salt & pepper to taste
Using a foil liner pan, layer potato, ham, cheese and onion. In a bowl, mix milk,
flour and salt & pepper. Pour this mixture over the food in the pan. Set up oven
according to instructions and cook for about 30 to 35 minutes.
Crock Pot Pea Soup (Crock Pot)
2 to 3 cups water
1 cup dried green or yellow split peas
1/4 tsp. salt
1 med. onion, peeled and minced
1/2 cup turkey ham, diced
black pepper to taste
1-1/2 tb. flour
Soak peas in 2 cups of water for 2 to 4 hours. Drain and mix with water and all
other ingredients in crock pot. Cook at high setting for 4 to 5 hours, stirring every
once in a while.
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.
TVP Chili (Crock Pot)
1 Medium Onion, peeled and diced
1 Cup of Textured Vegetable Protein
1 15 oz. Can of Red Kidney Beans, drained
8 oz. Vegetable broth
7/8 c water
1 15 oz. Can diced tomatoes
1 tsp Oregano
1 Tb Chili powder
1/2 tsp Cumin powder
1/2 to 1 tsp Salt
In crock pot, mix all ingredients. Cook 4 hours at high setting or until TVP is
softened and sauce is thick. Note: you can find TVP in the bulk foods aisle at
most stores.
Spanish Chicken (Crock Pot)
1 7 oz. Package of diced chicken breast
1 Medium tomato, cubed
1 Medium bell pepper, diced
1 Medium onion, chopped
1 6 oz. Can of tomato paste
3/4 c water
1/4 tsp Salt
1/4 tsp Cayenne pepper
Black pepper to taste
3/4 c instant rice
In crock pot, mix all ingredients together and cook at high setting for 4 to 5 hours
or until vegetables are tender.
Pepper Pot Chicken (Crock Pot)
1- Onion, peeled and diced
1/2 T Paprika
1 Pkg. Chicken breast meat (approx. 7 oz)
1- Medium, sweet green pepper, cored, seeded and diced
1- Medium, sweet red pepper
1/2 c Water
Salt and Pepper to Taste
4 oz- Nonfat cream cheese, cut in cubes
In a crock pot, mix all ingredients, except cream cheese. Cook 4 hours at high
setting or until vegetables are tender. Slowly stir in cream cheese until it melts and
mixes into the sauce. Serve with sourdough bread.
Hearty Oatmeal (Crock Pot)
2 c Water
1/8 t Salt
2/3 c Old-fashioned rolled oats (not instant oatmeal)
(if used steel cut oats, aka 'Irish Oatmeal', adjust water to 2 1/2 c)
1/2 c Raisins
1/4 c Walnuts
Spray crock pot with a food release spray like Pam®. Add all ingredients. Cook at
low setting for 8-9 hours. Substitute for raisins: apples, dates, or even applesauce
and sliced strawberries.
This recipe is based off a recipe found in The One Pan Gourmet Cooks Lite, by
Don Jacobson, on page 60.
BBC - Basic Baked Chicken for 2 (Crock Pot)
1/2 lb Chicken; white or dark piece, w/ skin
1 Large onion, peeled and sliced
1 Stalk celery, chopped
2-3 Carrots, peeled and cut into strips (or 1/2-3/4 c fresh baby carrots)
2 Medium potatoes, peeled and cut into chunks
Salt and pepper to taste
Basil, dried and crushed
1/4 c Water
In a crock pot, mix all vegetables and water. Season chicken w/ salt, pepper, and
basil. Cook for 4-5 hours at high setting.
Cajun Chicken (Crock pot or Burton)
Cajun Spice Rub
2 Chicken breasts (w/ skin & bones)
1- 16 oz can chopped okra, drained (or 1 3/4 c chopped fresh or frozen okra)
1- 15 oz can whole tomatoes
1/4 t Thyme
1/4 t Basil
1/4 t Garlic powder
3/4 c Minute Rice®
1/2 c Water
In a crock pot, mix all ingredients except chicken and Cajun spice rub. Rub chicken
breasts with spice and place on top of vegetable mixture. Cook at high heat for 4-5
hours. In Burton, cook for 40-45 minutes.
Corny Clucker Pot Pie (Microwave or Burton)
1 Can chicken gravy
1- 8.5 oz package instant corn muffin mix (like Jiffy®)
1/4 c- Non-fat egg substitute
1/3 c- Non-fat milk
1 Package pre-cooked chicken breast (Tyson®, for instance)
1 Carrot - peeled and shaved
1 Medium potato - peeled and shaved
1 Stalk celery- diced
Mix muffin mix, non-fat egg substitute, and milk in bowl. Set aside. Using a
vegetable peeler, shave a carrot into thin curls. Do the same with a medium potato.
Mix vegetables, gravy, and chicken in a microwave-safe dish. Pour cornbread
batter over top and smooth to edge of dish. Place in microwave for 10 minutes on
high or until cornbread is cooked, golden brown. In Burton unit, cook for about 40
to 45 minutes.
One pan cooking makes for an easy dinner cleanup. And--no refrigeration
required.
Hawaiian Chicken Stew (Microwave or Burton)
1- 7 oz. Package precooked diced chicken breast (Tyson®, for instance)
1 Small (8 oz.) can green beans, drained
1 Small can crushed pineapple
1/4 t- Ginger
1/4 t- Ground cinnamon
3/4 c- Minute Rice®
1/2 c- Water
1 Orange, peeled and sliced across grain into rounds
In a microwave-safe dish, mix all ingredients except orange slices. Lay orange
slices on top and cook for 5 minutes in microwave on high setting. In Burton, cook
for 20 minutes.
Thunder Bay Special (Microwave or Burton)
Food release spray
3 Slices of Canadian Bacon
1/4 c- Egg Beaters® or equivalent
1/4 c- Non-fat milk
1/4 t- Sugar
1/4 c- All-Purpose Flour
1/4 c- Cornmeal (yellow or white)
1 t- baking powder
Ground black pepper to taste
In a mixing bowl combine all ingredients except bacon. Spray a microwave-safe
baking dish with a food release spray. Place the Canadian bacon slices on the
bottom of dish and pour batter over the slices. Cook in microwave for 3 minutes on
high setting . Serve with barbecue sauce on side for a square breakfast. In Burton,
cook for 20 minutes or until batter is set.
KEY
oz- ounce
tsp- teaspoon
Tb- tablespoon
c- cup
Road Cookin' Recipes
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