Lockridge Report Special Recipe for December 6, 2011
Martin’s Nuked Fillets (Microwave)
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.
4 oz fish fillets (any type, frozen or fresh)
1 tsp Lea & Perrin’s White Worcestershire Sauce
garlic powder to taste
onion powder to taste
Rub fillets with Worcestershire sauce and season to taste. In a microwave-safe dish
(Martin uses a 4” X 6” size), stack the seasoned fillets 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.
Nutritional Information (1 serving): Calories: 155, Carbohydrates: 1 gm, Fat: 7 gm
(sat fat 1 gm), Cholesterol: 68 mg, Protein: 22 gm, Sodium: 113 mg, Fiber: 0 gm
Eric Harley’s Wild Rice’d Salmon (Lunchbox Oven)
Our Midnight Trucking friend Eric loves tuna, but salmon is packed with good fats!
½ c wild rice
¼ c diced shallots
1 c Kitchen Basics fish stock
4 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 35-40 minutes. Be patient. The rice will take time to absorb the
stock!
Nutritional Information (1 serving): Calories: 544, Carbohydrates: 74 gm, Fat: 10
gm (sat fat: 2 gm), Cholesterol: 65 mg, Protein: 43 gm, Sodium: 430 mg, Fiber: 7 gm
Lockridge Report Special Recipe for National Diabetes
Month Broadcast on November 1, 2011
Purple Burger
Beets are showing up on restaurant menus all over the country. Here is a tasty
recipe which gives you a full meal's worth of nutrients. Important For Diabetics...4
Carb servings (and a little extra). 8 Grams of Fiber. And one-third of your RCA of
sodium!
4 oz ground beef (90% or better)
1 medium onion, minced
¼ c pickled beets, diced
¼ c cooked potato, diced
1⁄8 tsp black pepper
food release spray
2 slices rye bread
In bowl, gently mix all ingredients. Spray fry pan with food release product and heat
to medium temp. Spoon mixture onto hot surface. Flatten with spatula to about 1
inch. Cover and cook for 3 to 5 minutes or until browned. Flip once, cover, and
finish cooking for another 5 minutes or until done. Serve with rye bread.
Nutritional Information (1 serving): Calories: 574, Carbohydrates: 64 gm, Fat: 19
gm (sat fat: 6 gm), Cholesterol: 71 mg, Protein: 37 gm, Sodium: 655 mg,
Fiber: 8 gm
Lockridge Report Special Recipe for October 4, 2011
Bangkok Beef ‘N’ Peppers
This dish packs a flavor punch in the fry pan that will tickle your tongue!
4 oz sirloin steak, cubed
3 large mushrooms, sliced
¼ tsp crushed garlic
½ tsp ginger
½ tb sugar
1½ tsp low-sodium soy sauce
¼ tsp cayenne pepper
1 small onion, chopped
1 small red pepper, cut in strips
1 tb vegetable oil
1 8-oz box Kitchen Basics vegetable stock
1 tsp cornstarch and 1 tb water
½ c Minute Rice®
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 vegetable stock and
mushrooms and cook until sauce thickens. (Mix cornstarch and water in cup with
whisk and add to thicken sauce.) Serve with precooked rice.
Nutritional Information (1 serving): Calories: 532, Carbohydrates: 67 gm,
Fat: 14 gm (sat fat: 6 gm), Cholesterol: 75 mg, Protein: 29 gm, Sodium: 738 mg,
Fiber: 6 gm
Lockridge Report Special Recipe for July 18, 2011
Nacho Chicken
The refried beans pack a lot of sodium. Be precise when you measure all
ingredients!
½ cup white rice
¾ cup water
4 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 1/2 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 (1 serving): Calories: 565, Carbohydrates; 66 gm, Fat:
13 gm (Sat Fat: 7 gm), Cholesterol: 101 mg, Protein: 45 gm, Sodium: 695 mg,
Fiber: 9 gm
Lockridge Report "Audio" Recipes for June 21, 2011
June and July are the big months for summertime cooking out over the open
flame...be it charcoal, wood or propane! "Back in the day", the Roadcookin' Gang
made a series of audio features for our OTR listeners. This is one of our favorites,
GRILL SERGEANT, and it is packed with three great quick and easy recipes
Give it a moment to load...but you might enjoy hearing Don and Pam opine on the
wonders of grilling.
Puerto Rican Chicken a la Elizabeth Walsh
This recipe sautés the vegetables using water which prevents the sugars from
carmelizing and leaves a very sweet and distinct flavor . The sweet potato
dissolves when cookedOn top of that, there is no added fat in this dish! Elizabeth
was our producer when we appeared on The Open Road Cafe with Mark Willis on
Sirius! Tried a new variation...banana instead of pineapple. Makes for a truly
"authentic" Caribbean 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 OR
1 Medium banana, diced with 1/4 c orange juice
4 oz chicken breast tenders or sliced chicken breast
ground cinnamon
ground ginger
In a medium fry pan, place water and onions. Sauté onions in water until tender.
Add all other vegetables including the juice from the pineapple chunks (or 1/4 c
orange juice if using banana). If using banana, do not add this fruit until 5 minutes
before finishing cooking. 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). If using banana, add
here and Mix thoroughly. Serve with dirty rice for added "zip."
Nutritional Information (1 serving/using Pineapple): Calories: 396,
Carbohydrates: 64 gm, Fat: 2 gm (sat fat: 1 gm), Cholesterol: 66 mg, Protein: 31
gm, Sodium: 106 mg, Fiber: 11 gm
Lockridge Report Special Recipe for 2/28/11
Walnut Chicken
1 tb vegetable oil
¼ c walnut halves
1 tb cornstarch
2 tb cold water
1 tsp low-sodium soy sauce
4 oz boneless, skinless chicken breast, diced
1 8-oz box Kitchen Basics chicken stock
½ c Minute Rice
1 green pepper, diced
Heat oil in frying pan over high heat. Do not allow it to smoke! Fry walnuts lightly
(do not brown). Remove walnuts and set oil aside to cool. Mix cornstarch, cold
water, and soy sauce with reserved (and cooled) oil. DO NOT ADD COLD WATER
TO HOT OIL. Pour mixture into hot pan; add chicken and brown on both sides. Add
stock, pepper and rice to pan. Stir in walnuts. Stir until thick and serve over
precooked rice.
Nutritional Information (1 serving): Calories: 697, Carbohydrates: 57 gm,
Fat: 36 gm (sat fat: 4 gm), Cholesterol: 67 mg, Protein: 37 gm, Sodium: 771 mg,
Fiber: 5 gm
Lockridge Report Special Recipe for 12/16/10
Jen's Soup (Pot/Crockpot) From Roadcookin Group on Facebook
Jennifer Black-Cordero
Just posted pics of a gluten free beef stew (see Roadcookin Group on Facebook) I
made a few weeks ago and the chicken-veggie soup I'm making tonight for dinner.
For the soup tonight, I just grabbed whatever fresh veggies looked good to me in
the supermarket.
turnip, parsnip, potato, zucchini, yellow squash, scallion, fresh cilantro, carrot,
celery, of course chicken.
I will also be adding fresh spinach, baby broccoli, and sliced portabello mushrooms
about an hour or two before we eat.
I also used low sodium veggie broth from Pacific Natural foods. Did also add a little
paprika, allspice, thyme, garlic and rubbed sage.
Cant give exact measurements as i am more of a lil bit o'this and a lil bit o'that
kinda cook.
Lockridge Report Special Recipe for 11/15/10
Crock-Pot® Pea Soup (4 servings)(Slow Cooker)
Add a slice of whole grain bread for a 4-carb meal that will give you over half your
day’s fiber.
2 to 3 c water
1 cup dried green or yellow split peas
¼ tsp salt
1 med onion, peeled and minced
2 carrots, peeled and diced (about ¾ cup)
8 oz turkey ham, diced
black pepper to taste
1½ tb flour
Soak peas in 2 cups of water for 2 to 4 hours (use a sealed wide-mouth bottle.
Drain and combine with water and all other ingredients in Crock-Pot. Cook at high
setting for 4 to 5 hours, stirring every once in a while.
Nutritional Information Per Serving (4 servings): Calories: 264, Carbohydrates:
35 gm, Fat: 4 gm (sat fat: 1 gm), Cholesterol: 32 mg, Protein: 23 gm, Sodium: 726
mg, Fiber: 13 gm
Honey Curry Chicken (Fry Pan)
This recipe is low in sodium because it gets its flavor from curry powder. Use a
sweet curry, but there are literally hundreds to try. Visit an Indian grocery if you
feel adventurous! Watch how it is made at http://www.youtube.com/user/Roadcookin
and click on "Kentucky Segment 3".
4 oz boneless, skinless chicken breast (whole or chunked)
3 tb honey
1 tb curry powder
food release product
Coat pan with food release product and set to medium heat. Rub honey on 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.
Nutritional Information (1 serving): Calories: 338, Carbohydrates: 56 gm,
Fat: 2 gm (sat fat: 1 gm), Cholesterol: 66 mg, Protein: 27 gm, Sodium: 80 mg,
Fiber: 2 gm
Lockridge Report Special Recipe for 10/18/10
Pam’s Peasant Pork Chop (Pot/Slow Cooker)
This is loaded with fiber. If you make 2 chops, bump up the veggies. This one is
fantastic on the second day.
1 stalk celery, chopped
1 medium onion, cut in chunks
2 carrots, cut in chunks
1 potato, quartered
1 large tomato, crushed
1 turnip, peeled and cut in chunks
1 8-oz box Kitchen Basics beef stock
1 bay leaf
¼ tsp thyme
pepper to taste
1 center-cut loin chop (trimmed of visible fat)
Combine all vegetables and seasonings with stock in pot. Lay pork on top. Cook
over medium heat for 1 hour. In slow cooker, 4 hours on high.
Nutritional Information (1 serving): Calories: 511, Carbohydrates: 64 gm, Fat: 11
gm (sat fat: 3 gm), Cholesterol: 95 mg, Protein: 45 gm, Sodium: 742 mg,
Fiber: 12 gm
Lockridge Report "Lunchtime" Recipes for 9/21/10
The following recipes are a core part of out 28 Day Meal Plan fond in the book.
There's not a lot you can do when it comes to cooking a full-blown meal if you have
to be behind the wheel. But, if you take a few minutes before you start your day,
you can put together some solid, good-tasting meals. That’s why God invented
Tupperware and cello-wrap. If you build lunch, you can eat lunch. Then, you cut
your downtime to a minimum. And, each runs about five hundred to six hundred
calories per meal. Taste one on for size!
Lunch #1
Turkey Sandwich
2 slices whole grain bread
3 oz turkey breast (roasted turkey from whole bird)
sliced tomatoes
2 tsp brown mustard
1 small apple
8 oz nonfat milk or yogurt
1 c carrot sticks
Nutritional Information: Calories: 505, Carbohydrates: 75 gm, Fat: 4 gm (sat fat: 1
gm), Protein: 46 gm, Cholesterol: 76 mg, Sodium: 678 mg, Fiber: 11 gm
Note: Buy a turkey at home for $2.99 a pound rather than buying high-sodium deli
turkey for $7.99 a pound. Have a nice dinner with your family and slice enough
bird for the lunches you plan. Leave the leftovers for the folks at home.
Lunch #2
Chef Salad
½ c diced chicken breast
1 oz 2% low-fat cheese
1 c chopped lettuce
½ c diced tomatoes
½ c diced cucumbers
2 tb low-fat salad dressing
1 slice whole wheat bread
1 small orange
¼ cup roasted almonds (not salted)
Nutritional Information: Calories: 617, Carbohydrates: 51 gm, Fat: 31 gm (sat fat: 5
gm), Protein: 39 gm, Cholesterol: 69 mg, Sodium: 644 mg, Fiber: 12 gm
Lunch #3
Caprese Sandwich
3 oz. cooked skinless chicken breast
1 kaiser roll
1 tb lite mayo
1 slice tomato
3 fresh basil leaves
8 oz nonfat yogurt
6-oz can V-8 juice
1 small apple
Nutritional Information: Calories: 546, Carbohydrates: 74 gm, Fat: 8 gm (sat fat: 2
gm), Protein: 47 gm, Cholesterol: 79 mg, Sodium: 1105 mg, Fiber: 5 gm
Lunch #4
Peanut Butter & Jelly Sandwich
2 tb peanut butter
2 tb strawberry all-fruit spread
2 slices whole grain bread
8 oz. nonfat milk
Apple or small piece of fruit
Nutritional Information: Calories: 595, Carbohydrates: 87 gm, Fat: 19 gm (sat fat: 4
gm), Protein: 27 gm, Cholesterol: 5 mg, Sodium: 615 mg, Fiber: 9 gm
Lunch #5
Tuna sandwich
3 oz tuna (canned, packed in water, drained)
1 tb low-fat mayo
lettuce
2 slices whole grain bread
1 oz baked potato chips
½ c grapes, small bunch
8 oz nonfat yogurt
1 c celery sticks
Nutritional Information: Calories: 572, Carbohydrates: 77, Fat: 13 gm (sat fat: 3
gm), Protein: 43 gm, Cholesterol: 33 mg, Sodium: 996 mg, Fiber: 8 gm
Lunch #6 (McDonald’s)
Happy Meal
Hamburger
8 oz. 1% milk
Apple Dippers w/low fat caramel dip
Nutritional Information: Calories: 520, Carbohydrates: 80 gm, Fat: 12 gm (sat fat: 5
gm), Protein: 21 gm, Cholesterol: 35 mg, Sodium: 710 mg, Fiber: 2 gm
Lunch #7(Subway)
6” Subway Oven Roasted Chicken Breast Sandwich
includes veggie toppings, no cheese
mustard
1 chocolate chip cookie
Iced tea or diet carbonated drink
Nutritional Information: Calories: 520, Carbohydrates: 78 gm, Fat: 15 gm (sat fat: 7
gm), Protein: 26 gm, Cholesterol: 40 mg, Sodium: 980 mg, Fiber: 6 gm
Lockridge Report Special Recipe for 8/23/10
Kit Carson’s “Safe” Chili
You can substitute beef sirloin, but add 100 calories and 10 gm of fat to nutritional
info below.
4 oz bison sirloin, cut in bite-sized chunks
food release spray
1 medium onion, chopped
1 clove garlic, crushed
1 medium tomato, chopped
4 large mushrooms, sliced
½ c fresh corn
1 6-oz can tomato paste
¾ c water
1½ tsp chili powder
¼ tsp pepper
¼ tsp ground cumin
Spray pan with food release spray. Brown meat over medium heat. Add all other
ingredients. Cover and simmer until corn is tender.
Nutritional Information (1 serving): Calories: 387, Carbohydrates: 58 gm, Fat: 6
gm (sat fat: 1 gm), Cholesterol: 81 mg, Protein: 35 gm, Sodium: 245 mg,
Fiber: 12 gm
Lockridge Report Flavor Boosters for 7/27/10
One of the problems with food is flavor. I don’t mean the wonderful taste of “char”
on your burger, but rather the seasonings that turn food into a dish. Choices in
seasoning tend to be (a) or (b)…salt or pepper.
Did you know that pepper originally became popular in Europe in the medieval
period because it was so powerful it could cover up most of the pungent aroma of
the rotted meats of pre-refrigeration days? As for salt…’nuff said about
hypertension.
Anyway, here are a couple of alternatives to flavor up your food.
Hummus
Just came across an amazing recipe which uses hummus as a dressing for a pasta
salad! Take some chilled pasta like penne (no more than 2 servings…2/3 cup)
and add some shredded fresh basil, halved cherry tomatoes, a bit of diced red
onion, maybe some diced olives, 2 oz diced precooked chicken breast, a teaspoon
of olive oil and two or three tablespoons of hummus. Stir. Crazy Good!
Pesto
OK…so I am on a Mediterranean kick…but pesto…either bottled or homemade…is
another great sauce flavor. Key about pesto is that its fat comes mostly from olive
oil, a source of “good” fats unlike mayo which derives its fat from eggs. Spread
some pesto on the bread when you are making a sandwich. Or toss a couple of
tablespoons of pesto with nice hot pasta (2/3 cup max for 2 servings). Then there
is a pesto, sliced tomato, fresh mozzarella and chicken breast sandwich. Try
Powerful Pork, Pasta and Pesto from the ROADCOOKIN’ book (pg 155).
Mustard
Most Americans stop thinking about mustard after just two words…hot dogs. Yet,
mustard can be found in a variety of flavor treats. For instance, “Tour de Lance”
Pork Chops (pg 154 in the book) uses Dijon Mustard as the main component in its
flavor profile. And I have rubbed a Boston-cut Roast Beef with mustard before
cooking it in a Dutch Oven.
Lockridge Report Special Recipe for 7/1/10
Bangkok Beef ‘N’ Peppers
You’ll be able to get this dish in most Chinese restaurants...for about $10.95!
4 oz sirloin steak, cubed
3 large mushrooms, sliced
¼ tsp crushed garlic
½ tsp ginger
½ tb sugar
1½ tsp low-sodium soy sauce
¼ tsp cayenne pepper
1 small onion, chopped
1 small red pepper, cut in strips
1 tb vegetable oil
1 8-oz box Kitchen Basics vegetable stock
1 tsp cornstarch and 1 tb water
½ c Minute Rice®
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 vegetable stock and
mushrooms and cook until sauce thickens. (Mix cornstarch and water in cup with
whisk and add to thicken sauce.) Serve with precooked rice.
Nutritional Information (1 serving): Calories: 532, Carbohydrates: 67 gm, Fat: 14
gm (sat fat: 6 gm), Cholesterol: 75 mg, Protein: 29 gm, Sodium: 738 mg,
Fiber: 6 gm
Lockridge Report Flavor Special for 5/17/10
Pepper Pot Chicken (Slow Cooker)
You get a deeper blend of flavor as the paprika (go Hungarian) lights up the dish.
1 medium onion, peeled and diced
½ tb paprika
4 oz boneless, skinless chicken breast, cut into chunks
1 medium, sweet green pepper, diced
1 medium, sweet red pepper, diced
½ c water
pepper to taste
4 oz nonfat cream cheese, cut in cubes
Mix all ingredients in a slow cooker, except cream cheese. Cook 4-6 hours or until
vegetables are tender. Slowly stir in cream cheese until it melts and mixes into the
sauce. Serve with sourdough bread or mix 1/2 cup uncooked rice into blend and
cook until rice is tender. Add 1/2 cup of water for the rice, but do not make too
soupy. Also works great over cooked macaroni.
Nutritional Information (1 serving): Calories: 306, Carbohydrates: 23 gm, Fat: 4 gm
(sat fat: 2 gm), Cholesterol: 75 mg, Protein: 45 gm, Sodium: 698 mg, Fiber: 5 gm
Lockridge Report Recipe for 4/14/10
Blue Plate Chicken (Burton Oven, Gluten Free)
Add a dash of cayenne pepper if you want to put some “zip” into the meal.
4 oz boneless, skinless chicken breast
½ cup Minute Rice®
1 c water
1 sweet red bell pepper, cut into thin strips
1 green bell pepper, cut into thin strips
1 carrot, peeled and cut into strips
¼ tsp dried basil
Pepper to taste
In a foil liner pan, mix rice and water. Lay chicken on top of rice. Sprinkle with
basil. Lay vegetables on top and season with pepper. Assemble Burton according
to instructions and cook for about 40-45 minutes.
Nutritional Information (1 serving): Calories: 383, Carbohydrates: 58 gm, Fat: 2 gm
(sat fat: 0 gm), Cholesterol: 66 mg, Protein: 32 gm, Sodium: 103 mg, Fiber: 6 gm
Lockridge Report Recipe for 3/17/10
Back to the regular recipes....
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.
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.
BBQ Pork Chops & Beans (Crock Pot, Burton)
1 Large onion, peeled and sliced
2 medium center cut pork chops (about 1/2 - 3/4 in thick)
1- 15 oz can baked beans
1/4 c- Barbecue sauce
In slow cooker, place onions in layers on bottom. On top of onions, place the
chops. Pour barbecue sauce over chops and onions. Pour beans over all.
Cook 4 hours on high setting. In Burton unit, cook about 40 to 45 minutes
depending on thickness of chops.
Too TACO Dipper (Burton Oven)
1/2 lb turkey burger
1 small onion, chopped
1 can refried beans
1 pouch taco seasoning mix
1 bottle Picante Sauce
8 oz. non-fat sour cream
6 oz. 2% milkfat cheddar cheese, shredded
Lay down a layer of meat the sour cream and then cheddar cheese. Cover
with refried beans. Then another layer of meat, cheese and sour cream.
Cover with beans and then bake in oven at 350 degrees for 20 minutes.
cover cooked dip with Picante Sauce. Serve with reduced sodium taco chips.
Deb Fenwick's Tamale Pie Stuffed Peppers (Crock Pot or Burton Oven)
Note from Deb Fenwick: I use a crock pot, but can also be done in Burton.
First line pot with Reynold's Cooking Bag.
Ingredients:
1 lb. extra lean ground beef.
1 envelope taco seasoning
1 can rotel tomatoes with green chilies
1 pkg corn muffin mix (jiffy works great)
1 can mexicorn
2-3 sweet red bell peppers, tops cut off and de-seeded.
1 can small olives
1 small can green enchilada sauce.
Mix meat, taco seasoning and tomatoes together and set aside. Use the liquid
from the canned corn plus enough water to make 2/3 cup liquid. Mix with
muffin mix until moist and stir in corn. Line crock with baking bag or use foil
liner in Burton Oven. Put a spoonful of corn mix in bottom of peppers. Add a
few olives. Pack with meat mixture almost to top, adding olives. Make hole
down center and spoon more corn mix on top and into hole. Place peppers in
crock or burton. If there is leftover meat and corn, layer around peppers and
add rest of olives. Pour enchilada sauce over top and close bag with tie.
Cook for at least 3hrs or until all liquid absorbed.
Tip: If no fresh peppers available, use a jar of fire roasted peppers and layer
between meat and corn mix. (try not to eat all of the olives while you're
putting it together! ;)
Chuck's Famous Stuffed Shells with Basil (Oven)
1 lb. Tofu
1/4 Cup Olive oil
1 Tb Nutritional yeast flakes
1 tsp Salt
1/8 tsp Garlic powder
1 tsp Onion powder
1 tsp Oregano
1 tsp Dried basil
1 oz. Fresh basil, minced
18 Jumbo pasta shells
16 oz. Spaghetti sauce
Steam tofu for 4 minutes. Crumble tofu with your hands. Mix all ingredients
together(except shells and sauce) then refrigerate. Cook shells. Put 1" sauce
on bottom of glass pan. Stuff shells with tofu mix. Place in pan and cover with
sauce. Bake 35-40 minutes at 375 degrees.
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Martin’s Nuked Fillets (Microwave)
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.
4 oz fish fillets (any type, frozen or fresh)
1 tsp Lea & Perrin’s White Worcestershire Sauce
garlic powder to taste
onion powder to taste
Rub fillets with Worcestershire sauce and season to taste. In a microwave-safe dish
(Martin uses a 4” X 6” size), stack the seasoned fillets 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.
Nutritional Information (1 serving): Calories: 155, Carbohydrates: 1 gm, Fat: 7 gm
(sat fat 1 gm), Cholesterol: 68 mg, Protein: 22 gm, Sodium: 113 mg, Fiber: 0 gm
Eric Harley’s Wild Rice’d Salmon (Lunchbox Oven)
Our Midnight Trucking friend Eric loves tuna, but salmon is packed with good fats!
½ c wild rice
¼ c diced shallots
1 c Kitchen Basics fish stock
4 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 35-40 minutes. Be patient. The rice will take time to absorb the
stock!
Nutritional Information (1 serving): Calories: 544, Carbohydrates: 74 gm, Fat: 10
gm (sat fat: 2 gm), Cholesterol: 65 mg, Protein: 43 gm, Sodium: 430 mg, Fiber: 7 gm
Lockridge Report Special Recipe for National Diabetes
Month Broadcast on November 1, 2011
Purple Burger
Beets are showing up on restaurant menus all over the country. Here is a tasty
recipe which gives you a full meal's worth of nutrients. Important For Diabetics...4
Carb servings (and a little extra). 8 Grams of Fiber. And one-third of your RCA of
sodium!
4 oz ground beef (90% or better)
1 medium onion, minced
¼ c pickled beets, diced
¼ c cooked potato, diced
1⁄8 tsp black pepper
food release spray
2 slices rye bread
In bowl, gently mix all ingredients. Spray fry pan with food release product and heat
to medium temp. Spoon mixture onto hot surface. Flatten with spatula to about 1
inch. Cover and cook for 3 to 5 minutes or until browned. Flip once, cover, and
finish cooking for another 5 minutes or until done. Serve with rye bread.
Nutritional Information (1 serving): Calories: 574, Carbohydrates: 64 gm, Fat: 19
gm (sat fat: 6 gm), Cholesterol: 71 mg, Protein: 37 gm, Sodium: 655 mg,
Fiber: 8 gm
Lockridge Report Special Recipe for October 4, 2011
Bangkok Beef ‘N’ Peppers
This dish packs a flavor punch in the fry pan that will tickle your tongue!
4 oz sirloin steak, cubed
3 large mushrooms, sliced
¼ tsp crushed garlic
½ tsp ginger
½ tb sugar
1½ tsp low-sodium soy sauce
¼ tsp cayenne pepper
1 small onion, chopped
1 small red pepper, cut in strips
1 tb vegetable oil
1 8-oz box Kitchen Basics vegetable stock
1 tsp cornstarch and 1 tb water
½ c Minute Rice®
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 vegetable stock and
mushrooms and cook until sauce thickens. (Mix cornstarch and water in cup with
whisk and add to thicken sauce.) Serve with precooked rice.
Nutritional Information (1 serving): Calories: 532, Carbohydrates: 67 gm,
Fat: 14 gm (sat fat: 6 gm), Cholesterol: 75 mg, Protein: 29 gm, Sodium: 738 mg,
Fiber: 6 gm
Lockridge Report Special Recipe for July 18, 2011
Nacho Chicken
The refried beans pack a lot of sodium. Be precise when you measure all
ingredients!
½ cup white rice
¾ cup water
4 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 1/2 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 (1 serving): Calories: 565, Carbohydrates; 66 gm, Fat:
13 gm (Sat Fat: 7 gm), Cholesterol: 101 mg, Protein: 45 gm, Sodium: 695 mg,
Fiber: 9 gm
Lockridge Report "Audio" Recipes for June 21, 2011
June and July are the big months for summertime cooking out over the open
flame...be it charcoal, wood or propane! "Back in the day", the Roadcookin' Gang
made a series of audio features for our OTR listeners. This is one of our favorites,
GRILL SERGEANT, and it is packed with three great quick and easy recipes
Give it a moment to load...but you might enjoy hearing Don and Pam opine on the
wonders of grilling.
Puerto Rican Chicken a la Elizabeth Walsh
This recipe sautés the vegetables using water which prevents the sugars from
carmelizing and leaves a very sweet and distinct flavor . The sweet potato
dissolves when cookedOn top of that, there is no added fat in this dish! Elizabeth
was our producer when we appeared on The Open Road Cafe with Mark Willis on
Sirius! Tried a new variation...banana instead of pineapple. Makes for a truly
"authentic" Caribbean 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 OR
1 Medium banana, diced with 1/4 c orange juice
4 oz chicken breast tenders or sliced chicken breast
ground cinnamon
ground ginger
In a medium fry pan, place water and onions. Sauté onions in water until tender.
Add all other vegetables including the juice from the pineapple chunks (or 1/4 c
orange juice if using banana). If using banana, do not add this fruit until 5 minutes
before finishing cooking. 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). If using banana, add
here and Mix thoroughly. Serve with dirty rice for added "zip."
Nutritional Information (1 serving/using Pineapple): Calories: 396,
Carbohydrates: 64 gm, Fat: 2 gm (sat fat: 1 gm), Cholesterol: 66 mg, Protein: 31
gm, Sodium: 106 mg, Fiber: 11 gm
Lockridge Report Special Recipe for 2/28/11
Walnut Chicken
1 tb vegetable oil
¼ c walnut halves
1 tb cornstarch
2 tb cold water
1 tsp low-sodium soy sauce
4 oz boneless, skinless chicken breast, diced
1 8-oz box Kitchen Basics chicken stock
½ c Minute Rice
1 green pepper, diced
Heat oil in frying pan over high heat. Do not allow it to smoke! Fry walnuts lightly
(do not brown). Remove walnuts and set oil aside to cool. Mix cornstarch, cold
water, and soy sauce with reserved (and cooled) oil. DO NOT ADD COLD WATER
TO HOT OIL. Pour mixture into hot pan; add chicken and brown on both sides. Add
stock, pepper and rice to pan. Stir in walnuts. Stir until thick and serve over
precooked rice.
Nutritional Information (1 serving): Calories: 697, Carbohydrates: 57 gm,
Fat: 36 gm (sat fat: 4 gm), Cholesterol: 67 mg, Protein: 37 gm, Sodium: 771 mg,
Fiber: 5 gm
Lockridge Report Special Recipe for 12/16/10
Jen's Soup (Pot/Crockpot) From Roadcookin Group on Facebook
Jennifer Black-Cordero
Just posted pics of a gluten free beef stew (see Roadcookin Group on Facebook) I
made a few weeks ago and the chicken-veggie soup I'm making tonight for dinner.
For the soup tonight, I just grabbed whatever fresh veggies looked good to me in
the supermarket.
turnip, parsnip, potato, zucchini, yellow squash, scallion, fresh cilantro, carrot,
celery, of course chicken.
I will also be adding fresh spinach, baby broccoli, and sliced portabello mushrooms
about an hour or two before we eat.
I also used low sodium veggie broth from Pacific Natural foods. Did also add a little
paprika, allspice, thyme, garlic and rubbed sage.
Cant give exact measurements as i am more of a lil bit o'this and a lil bit o'that
kinda cook.
Lockridge Report Special Recipe for 11/15/10
Crock-Pot® Pea Soup (4 servings)(Slow Cooker)
Add a slice of whole grain bread for a 4-carb meal that will give you over half your
day’s fiber.
2 to 3 c water
1 cup dried green or yellow split peas
¼ tsp salt
1 med onion, peeled and minced
2 carrots, peeled and diced (about ¾ cup)
8 oz turkey ham, diced
black pepper to taste
1½ tb flour
Soak peas in 2 cups of water for 2 to 4 hours (use a sealed wide-mouth bottle.
Drain and combine with water and all other ingredients in Crock-Pot. Cook at high
setting for 4 to 5 hours, stirring every once in a while.
Nutritional Information Per Serving (4 servings): Calories: 264, Carbohydrates:
35 gm, Fat: 4 gm (sat fat: 1 gm), Cholesterol: 32 mg, Protein: 23 gm, Sodium: 726
mg, Fiber: 13 gm
Honey Curry Chicken (Fry Pan)
This recipe is low in sodium because it gets its flavor from curry powder. Use a
sweet curry, but there are literally hundreds to try. Visit an Indian grocery if you
feel adventurous! Watch how it is made at http://www.youtube.com/user/Roadcookin
and click on "Kentucky Segment 3".
4 oz boneless, skinless chicken breast (whole or chunked)
3 tb honey
1 tb curry powder
food release product
Coat pan with food release product and set to medium heat. Rub honey on 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.
Nutritional Information (1 serving): Calories: 338, Carbohydrates: 56 gm,
Fat: 2 gm (sat fat: 1 gm), Cholesterol: 66 mg, Protein: 27 gm, Sodium: 80 mg,
Fiber: 2 gm
Lockridge Report Special Recipe for 10/18/10
Pam’s Peasant Pork Chop (Pot/Slow Cooker)
This is loaded with fiber. If you make 2 chops, bump up the veggies. This one is
fantastic on the second day.
1 stalk celery, chopped
1 medium onion, cut in chunks
2 carrots, cut in chunks
1 potato, quartered
1 large tomato, crushed
1 turnip, peeled and cut in chunks
1 8-oz box Kitchen Basics beef stock
1 bay leaf
¼ tsp thyme
pepper to taste
1 center-cut loin chop (trimmed of visible fat)
Combine all vegetables and seasonings with stock in pot. Lay pork on top. Cook
over medium heat for 1 hour. In slow cooker, 4 hours on high.
Nutritional Information (1 serving): Calories: 511, Carbohydrates: 64 gm, Fat: 11
gm (sat fat: 3 gm), Cholesterol: 95 mg, Protein: 45 gm, Sodium: 742 mg,
Fiber: 12 gm
Lockridge Report "Lunchtime" Recipes for 9/21/10
The following recipes are a core part of out 28 Day Meal Plan fond in the book.
There's not a lot you can do when it comes to cooking a full-blown meal if you have
to be behind the wheel. But, if you take a few minutes before you start your day,
you can put together some solid, good-tasting meals. That’s why God invented
Tupperware and cello-wrap. If you build lunch, you can eat lunch. Then, you cut
your downtime to a minimum. And, each runs about five hundred to six hundred
calories per meal. Taste one on for size!
Lunch #1
Turkey Sandwich
2 slices whole grain bread
3 oz turkey breast (roasted turkey from whole bird)
sliced tomatoes
2 tsp brown mustard
1 small apple
8 oz nonfat milk or yogurt
1 c carrot sticks
Nutritional Information: Calories: 505, Carbohydrates: 75 gm, Fat: 4 gm (sat fat: 1
gm), Protein: 46 gm, Cholesterol: 76 mg, Sodium: 678 mg, Fiber: 11 gm
Note: Buy a turkey at home for $2.99 a pound rather than buying high-sodium deli
turkey for $7.99 a pound. Have a nice dinner with your family and slice enough
bird for the lunches you plan. Leave the leftovers for the folks at home.
Lunch #2
Chef Salad
½ c diced chicken breast
1 oz 2% low-fat cheese
1 c chopped lettuce
½ c diced tomatoes
½ c diced cucumbers
2 tb low-fat salad dressing
1 slice whole wheat bread
1 small orange
¼ cup roasted almonds (not salted)
Nutritional Information: Calories: 617, Carbohydrates: 51 gm, Fat: 31 gm (sat fat: 5
gm), Protein: 39 gm, Cholesterol: 69 mg, Sodium: 644 mg, Fiber: 12 gm
Lunch #3
Caprese Sandwich
3 oz. cooked skinless chicken breast
1 kaiser roll
1 tb lite mayo
1 slice tomato
3 fresh basil leaves
8 oz nonfat yogurt
6-oz can V-8 juice
1 small apple
Nutritional Information: Calories: 546, Carbohydrates: 74 gm, Fat: 8 gm (sat fat: 2
gm), Protein: 47 gm, Cholesterol: 79 mg, Sodium: 1105 mg, Fiber: 5 gm
Lunch #4
Peanut Butter & Jelly Sandwich
2 tb peanut butter
2 tb strawberry all-fruit spread
2 slices whole grain bread
8 oz. nonfat milk
Apple or small piece of fruit
Nutritional Information: Calories: 595, Carbohydrates: 87 gm, Fat: 19 gm (sat fat: 4
gm), Protein: 27 gm, Cholesterol: 5 mg, Sodium: 615 mg, Fiber: 9 gm
Lunch #5
Tuna sandwich
3 oz tuna (canned, packed in water, drained)
1 tb low-fat mayo
lettuce
2 slices whole grain bread
1 oz baked potato chips
½ c grapes, small bunch
8 oz nonfat yogurt
1 c celery sticks
Nutritional Information: Calories: 572, Carbohydrates: 77, Fat: 13 gm (sat fat: 3
gm), Protein: 43 gm, Cholesterol: 33 mg, Sodium: 996 mg, Fiber: 8 gm
Lunch #6 (McDonald’s)
Happy Meal
Hamburger
8 oz. 1% milk
Apple Dippers w/low fat caramel dip
Nutritional Information: Calories: 520, Carbohydrates: 80 gm, Fat: 12 gm (sat fat: 5
gm), Protein: 21 gm, Cholesterol: 35 mg, Sodium: 710 mg, Fiber: 2 gm
Lunch #7(Subway)
6” Subway Oven Roasted Chicken Breast Sandwich
includes veggie toppings, no cheese
mustard
1 chocolate chip cookie
Iced tea or diet carbonated drink
Nutritional Information: Calories: 520, Carbohydrates: 78 gm, Fat: 15 gm (sat fat: 7
gm), Protein: 26 gm, Cholesterol: 40 mg, Sodium: 980 mg, Fiber: 6 gm
Lockridge Report Special Recipe for 8/23/10
Kit Carson’s “Safe” Chili
You can substitute beef sirloin, but add 100 calories and 10 gm of fat to nutritional
info below.
4 oz bison sirloin, cut in bite-sized chunks
food release spray
1 medium onion, chopped
1 clove garlic, crushed
1 medium tomato, chopped
4 large mushrooms, sliced
½ c fresh corn
1 6-oz can tomato paste
¾ c water
1½ tsp chili powder
¼ tsp pepper
¼ tsp ground cumin
Spray pan with food release spray. Brown meat over medium heat. Add all other
ingredients. Cover and simmer until corn is tender.
Nutritional Information (1 serving): Calories: 387, Carbohydrates: 58 gm, Fat: 6
gm (sat fat: 1 gm), Cholesterol: 81 mg, Protein: 35 gm, Sodium: 245 mg,
Fiber: 12 gm
Lockridge Report Flavor Boosters for 7/27/10
One of the problems with food is flavor. I don’t mean the wonderful taste of “char”
on your burger, but rather the seasonings that turn food into a dish. Choices in
seasoning tend to be (a) or (b)…salt or pepper.
Did you know that pepper originally became popular in Europe in the medieval
period because it was so powerful it could cover up most of the pungent aroma of
the rotted meats of pre-refrigeration days? As for salt…’nuff said about
hypertension.
Anyway, here are a couple of alternatives to flavor up your food.
Hummus
Just came across an amazing recipe which uses hummus as a dressing for a pasta
salad! Take some chilled pasta like penne (no more than 2 servings…2/3 cup)
and add some shredded fresh basil, halved cherry tomatoes, a bit of diced red
onion, maybe some diced olives, 2 oz diced precooked chicken breast, a teaspoon
of olive oil and two or three tablespoons of hummus. Stir. Crazy Good!
Pesto
OK…so I am on a Mediterranean kick…but pesto…either bottled or homemade…is
another great sauce flavor. Key about pesto is that its fat comes mostly from olive
oil, a source of “good” fats unlike mayo which derives its fat from eggs. Spread
some pesto on the bread when you are making a sandwich. Or toss a couple of
tablespoons of pesto with nice hot pasta (2/3 cup max for 2 servings). Then there
is a pesto, sliced tomato, fresh mozzarella and chicken breast sandwich. Try
Powerful Pork, Pasta and Pesto from the ROADCOOKIN’ book (pg 155).
Mustard
Most Americans stop thinking about mustard after just two words…hot dogs. Yet,
mustard can be found in a variety of flavor treats. For instance, “Tour de Lance”
Pork Chops (pg 154 in the book) uses Dijon Mustard as the main component in its
flavor profile. And I have rubbed a Boston-cut Roast Beef with mustard before
cooking it in a Dutch Oven.
Lockridge Report Special Recipe for 7/1/10
Bangkok Beef ‘N’ Peppers
You’ll be able to get this dish in most Chinese restaurants...for about $10.95!
4 oz sirloin steak, cubed
3 large mushrooms, sliced
¼ tsp crushed garlic
½ tsp ginger
½ tb sugar
1½ tsp low-sodium soy sauce
¼ tsp cayenne pepper
1 small onion, chopped
1 small red pepper, cut in strips
1 tb vegetable oil
1 8-oz box Kitchen Basics vegetable stock
1 tsp cornstarch and 1 tb water
½ c Minute Rice®
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 vegetable stock and
mushrooms and cook until sauce thickens. (Mix cornstarch and water in cup with
whisk and add to thicken sauce.) Serve with precooked rice.
Nutritional Information (1 serving): Calories: 532, Carbohydrates: 67 gm, Fat: 14
gm (sat fat: 6 gm), Cholesterol: 75 mg, Protein: 29 gm, Sodium: 738 mg,
Fiber: 6 gm
Lockridge Report Flavor Special for 5/17/10
Pepper Pot Chicken (Slow Cooker)
You get a deeper blend of flavor as the paprika (go Hungarian) lights up the dish.
1 medium onion, peeled and diced
½ tb paprika
4 oz boneless, skinless chicken breast, cut into chunks
1 medium, sweet green pepper, diced
1 medium, sweet red pepper, diced
½ c water
pepper to taste
4 oz nonfat cream cheese, cut in cubes
Mix all ingredients in a slow cooker, except cream cheese. Cook 4-6 hours or until
vegetables are tender. Slowly stir in cream cheese until it melts and mixes into the
sauce. Serve with sourdough bread or mix 1/2 cup uncooked rice into blend and
cook until rice is tender. Add 1/2 cup of water for the rice, but do not make too
soupy. Also works great over cooked macaroni.
Nutritional Information (1 serving): Calories: 306, Carbohydrates: 23 gm, Fat: 4 gm
(sat fat: 2 gm), Cholesterol: 75 mg, Protein: 45 gm, Sodium: 698 mg, Fiber: 5 gm
Lockridge Report Recipe for 4/14/10
Blue Plate Chicken (Burton Oven, Gluten Free)
Add a dash of cayenne pepper if you want to put some “zip” into the meal.
4 oz boneless, skinless chicken breast
½ cup Minute Rice®
1 c water
1 sweet red bell pepper, cut into thin strips
1 green bell pepper, cut into thin strips
1 carrot, peeled and cut into strips
¼ tsp dried basil
Pepper to taste
In a foil liner pan, mix rice and water. Lay chicken on top of rice. Sprinkle with
basil. Lay vegetables on top and season with pepper. Assemble Burton according
to instructions and cook for about 40-45 minutes.
Nutritional Information (1 serving): Calories: 383, Carbohydrates: 58 gm, Fat: 2 gm
(sat fat: 0 gm), Cholesterol: 66 mg, Protein: 32 gm, Sodium: 103 mg, Fiber: 6 gm
Lockridge Report Recipe for 3/17/10
Back to the regular recipes....
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.
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.
BBQ Pork Chops & Beans (Crock Pot, Burton)
1 Large onion, peeled and sliced
2 medium center cut pork chops (about 1/2 - 3/4 in thick)
1- 15 oz can baked beans
1/4 c- Barbecue sauce
In slow cooker, place onions in layers on bottom. On top of onions, place the
chops. Pour barbecue sauce over chops and onions. Pour beans over all.
Cook 4 hours on high setting. In Burton unit, cook about 40 to 45 minutes
depending on thickness of chops.
Too TACO Dipper (Burton Oven)
1/2 lb turkey burger
1 small onion, chopped
1 can refried beans
1 pouch taco seasoning mix
1 bottle Picante Sauce
8 oz. non-fat sour cream
6 oz. 2% milkfat cheddar cheese, shredded
Lay down a layer of meat the sour cream and then cheddar cheese. Cover
with refried beans. Then another layer of meat, cheese and sour cream.
Cover with beans and then bake in oven at 350 degrees for 20 minutes.
cover cooked dip with Picante Sauce. Serve with reduced sodium taco chips.
Deb Fenwick's Tamale Pie Stuffed Peppers (Crock Pot or Burton Oven)
Note from Deb Fenwick: I use a crock pot, but can also be done in Burton.
First line pot with Reynold's Cooking Bag.
Ingredients:
1 lb. extra lean ground beef.
1 envelope taco seasoning
1 can rotel tomatoes with green chilies
1 pkg corn muffin mix (jiffy works great)
1 can mexicorn
2-3 sweet red bell peppers, tops cut off and de-seeded.
1 can small olives
1 small can green enchilada sauce.
Mix meat, taco seasoning and tomatoes together and set aside. Use the liquid
from the canned corn plus enough water to make 2/3 cup liquid. Mix with
muffin mix until moist and stir in corn. Line crock with baking bag or use foil
liner in Burton Oven. Put a spoonful of corn mix in bottom of peppers. Add a
few olives. Pack with meat mixture almost to top, adding olives. Make hole
down center and spoon more corn mix on top and into hole. Place peppers in
crock or burton. If there is leftover meat and corn, layer around peppers and
add rest of olives. Pour enchilada sauce over top and close bag with tie.
Cook for at least 3hrs or until all liquid absorbed.
Tip: If no fresh peppers available, use a jar of fire roasted peppers and layer
between meat and corn mix. (try not to eat all of the olives while you're
putting it together! ;)
Chuck's Famous Stuffed Shells with Basil (Oven)
1 lb. Tofu
1/4 Cup Olive oil
1 Tb Nutritional yeast flakes
1 tsp Salt
1/8 tsp Garlic powder
1 tsp Onion powder
1 tsp Oregano
1 tsp Dried basil
1 oz. Fresh basil, minced
18 Jumbo pasta shells
16 oz. Spaghetti sauce
Steam tofu for 4 minutes. Crumble tofu with your hands. Mix all ingredients
together(except shells and sauce) then refrigerate. Cook shells. Put 1" sauce
on bottom of glass pan. Stuff shells with tofu mix. Place in pan and cover with
sauce. Bake 35-40 minutes at 375 degrees.
Looking for more recipes? Get your copy of
Roadcookin'. This is your guide to healthy eating on
the road. You'll find dozens of "meals for one" recipes
for the lunch box oven, fry pan, slow cooker & more.
Learn about the Heart Healthy and Diabetic Diets
Tackle those FAQs about nutrition and you
Discover why drivers around the country are turning to
Roadcookin' to help them get on the right road.
For Credit Card Orders-Click Image Above
If you wish pay by check, send $16.99 per book plus $3.50
s/h @ (Canadian readers, please add $6.00 s/h) (Illinois
customers: Please add $1.40 sales tax)( payable to:
Carpe Diem Communications, Inc.
P.O. Box 466
Downers Grove, IL 60515
Orders will ship USPS Media Mail.
Road Cookin' Recipes
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<click> on the image
above to visit our store to
order Roadcookin': A long
haul driver's guide to
healthy eating
above to visit our store to
order Roadcookin': A long
haul driver's guide to
healthy eating