Entrees
(Serves 6)
Meat
1 -- 1 1/2 pound beef (e.g. eye of round roast) cut into 1 1/2 inch cubes
(Include Instant unseasoned meat tenderizer if needed)
Marinade and basting
1/2 cup low salt soy sauce
1/4 cup extra virgin olive oil
2 tablespoons molasses
2 teaspoons ground ginger
2 teaspoons dry mustard
6 cloves garlic, minced
Roasted Vegetables
I pineapple cut into
1 1/2 inch pieces
1 green bell pepper cut into
1 1/2 inch pieces
1 red bell pepper cut into
1 1/2 inch pieces
12 small onions
1 pound whole mushrooms
Couscous
One cup dry couscous
1 1/2 cups boiled water
3 tablespoons extra virgin olive oil
Cherry peppers
Mint sprigs
1/2 teaspoon of salt
Generous grinding of pepper
Prepare wood skewers in water for 20 minutes to keep from burning.
For marinade, combine soy sauce, extra virgin olive oil, molasses, ginger, dry mustard and minced garlic cloves in a medium size bowl; mix well. Reserve approximately 1/4 of the marinade for basting.
Cut meat into cubes. If necessary, use meat tenderizer on meat according to label directions. Add meat to marinade, stirring to coat, and let stand 15 minutes at room temperature.
Prepare peppers and fresh mushrooms for roasting by first dipping them in very hot water a minute.
Alternate meat cubes and vegetables/fruit on skewers. Broil over grill 5 to 7 minutes or to desired doneness. Turn frequently. Baste with marinade.
For Couscous: Pour 1 1/2 cup boiled water over couscous and let sit for 20 minutes. Mix in 3 tablespoons extra virgin olive oil, salt and pepper. Serve over couscous garnished with cherry tomatoes and chopped fresh mint
Baked Citrus-Herb Salmon Filets
Serves 10 (serving size: about 4 ounces salmon)
Remove any bones from the salmon. Delicious served hot or at room temperature. It will feed a crowd, and you can toss the leftovers with pasta or salad.
2 tablespoons extra virgin olive oil or olive oil cooking spray
1 (3 -- 3 1/2-pound) salmon fillet
1 teaspoon sea salt
1/2 teaspoon freshly ground black pepper
2 tablespoons grated lemon rind
1 tablespoon grated orange rind
10 fresh chives
4 thyme sprigs
4 oregano sprigs
4 tarragon sprigs
1 lemon (sliced lengthwise into 10 portions.)
Supplies: Roasting pan; aluminum foil; hand grater.
Preheat oven to 450°
Line a shallow roasting pan with foil; coat foil with olive oil or olive oil cooking spray.
Place fish in prepared pan. Sprinkle salmon with salt and pepper. Combine rinds; spread over fish. Arrange chives, thyme, oregano, and tarragon across fish. Arrange lemon slices on top of herbs.
Cover with foil; seal. Bake at 450° for 30 minutes or until fish flakes easily when tested with a fork. Serve warm or at room temperature.
(Accompanies Salmon)
(Serves 6)
2 tablespoons extra virgin olive oil
4 celery ribs, sliced
6 green onions -- use bulb portion above root, chopped
2 1/2 cups cooked white rice
1/4 cup cooked brown rice
1/4 cup cooked wild rice
1 fresh lemon -- 2 tablespoons grated lemon rind
1/2 teaspoon salt
1/4 teaspoon pepper
Supplies: skillet; hand grater
Saute celery and onion in olive oil using a large skillet over medium-high heat until celery is tender. Stir in cooked rice and remaining ingredients; cook over low heat 2 minutes or until thoroughly heated.
(Makes 6-8 servings)
1 1/2-2lbs. beef round steak, cut in 3" x l" strips
2 Tbsp. extra virgin olive oil
1/4 cup soy sauce
1 garlic clove, minced
1 cup chopped onions
1 tsp. honey
1/4 tsp. pepper
1/4 tsp. ground ginger
2 large green peppers, cut in strips
4 tomatoes cut into eights, or 16-oz. can diced tomatoes
1/2 cup cold water
1 Tbsp. cornstarch
1. Brown beef in oil in saucepan. Transfer to slow cooker.
2. Combine soy sauce, garlic, onions, honey, pepper and ginger. Pour over meat.
3. Cover. Cook on Low 5-6 hours.
4. Add green peppers and tomatoes. Cook 1 hour longer.
5. Combine water and cornstarch to make paste. Stir into slow cooker. Cook on High until thickened, about 10 minutes.
6. Serve over rice or noodles.
(Makes 6-8 servings)
1 large chopped onion
2-3 Tbsp. extra virgin olive oil
1 lb. ground turkey
3 Tbsp. chili powder
6-oz. can tomato paste
3 l-lb. cans small red beans with liquid
1 cup frozen corn
1. Saute onion in oil in skillet until transparent. Add turkey and brown lightly in skillet.
2. Combine all ingredients in slow cooker. Mix well.
3. Cover. Cook on Low 8-9 hours.
Note: Ground beef can be used in place of turkey
Variation: Serve over rice, topped with shredded cheddar cheese and sour cream.
(Serves 6)
1/2 cup rasberry preserves (fruit only type)
1/2 cup frozen pinapple juice concentrate, thawed
1/2 cup low salt soy sauce
2 Tbsp. rice wine vinegar
1/2 tsp. chili powder
1/2 tsp. curry powder
1/2 tsp. garlic powder
1/4 cup fresh raspberries, mashed
6 boneless, skinless chicken breasts
Serving day: 1/4 cup fresh raspberries
Cooking day instructions
Combine preserves, juice concentrate, low salt soy sauce, vinegar, chili powder, curry powder, garlic powder, and mashed raspberries. Place raspberry mixture together with chicken breasts in freezer bag and seal bag securely. Freeze, using freezer bag method. (Double bag)
Serving day instructions
Thaw chicken mixture completely and place sauce and chicken in large baking dish. Bake covered at 350 degrees for 30-40 minutes. Remove from oven, transfer chicken to serving platter, and top with pan juices. Garnish with fresh raspberries.
Hint
If fresh raspberries are not available, frozen raspberries may be substituted. Place extra in ziplock sandwich bags if needed.
(Makes 4 servings)
6 boneless, skinless chicken breasts halves
1 medium-sized onion, thinly sliced
3/4 cup orange juice concentrate
1 tsp. poultry seasoning
1/2 tsp. salt (Discretionary)
11-oz. can mandarin oranges, drained, with 3 Tbsp. juice reserved
2 Tbsp. flour
1. Place chicken in show cooker
2. Combine onion, orange juice concentrate, poultry seasoning, and salt. Pour over chicken.
3. Cover. Cook on low 4-5 hours
4. Remove chicken and keep warm. Reserve cooking juices.
5. In a saucepan, combine 3 Tbsp. reserved mandarin orange juice and flour. Stir until smooth.
6. Stir in chicken cooking juices. Bring to a boil. Stir and cook for 2 minutes to thicken.
7. Stir in mandarin oranges. Pour over chicken.
8. Service with rice or pasta.
