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This Special Cut of Pork Ribs is good for Grilled and Barbecue.
Barbecue Pork Ribs Oven style
This is an oven based recipe, no BBQ grill needed. I thought that all spare rib recipes just had to be barbecue grilled. But what I found out was, for me, it’s not the grill that is most important, it’s the cooking that has to be what they call slow or low fire. That is, low heat and slow cooked for a long time.
In restaurants, I always order my barbecue ribs “wet” with red barbecue sauce instead
of a dry version. I suppose, that’s the way I’ve always had them. But with
this rib recipe, I’ve learned that a dry rub is a good way to cook the ribs and the sauce
can be put on top at the last minute. In fact, I tasted the ribs before I put on the barbecue
sauce and they were quite delicious.
INGREDIENTS:
Here are the ingredients, listed in the four steps for cooking barbecue pork ribs. These
quantities will work for 4 slabs of ribs.
Step 1 – The Dry Rub
4 slabs of baby back pork ribs
½ cup brown sugar
½ cup paprika
⅓ cup garlic salt
2 tablespoons onion salt
2 tablespoons chili powder
1 tablespoon cayenne or ground red pepper
1 tablespoon black pepper
1 ½ teaspoon oregano
1 teaspoon cumin
Combine all the dry ingredients and mix well
- OR-
1 bottle of Big Bob Gibson’s Seasoning & Dry Rub or your favorite bottled rub.
DIRECTION:
Step 2 – The juices
½ cup apple juice per slab
½ cup grape juice per slab
Step 3 – Dry Rub again
¾ cup of the Step 1 dry rub, or your favorite bottled rub
⅓ cup brown sugar
Step 4 – The Sauce
1 ½ cup of Bib Bob Gibson’s Championship Red Sauce or your favorite bottled sauce ½ cup honey
First, take off the thin membrane that covers the underside, bone side, of the ribs. Use a sharp knife to start to separate a small piece of the membrane from the bones. Then use a paper towel in your hand to grip the membrane and pull it off the whole slab of ribs in one shot. This is an important step because that membrane would block the seasonings from being absorbed into that underside half of the pork rib slab.
Step 1: Sprinkle on a good amount of the dry rub that you choose, homemade or bottled. Pat the rib slab gently to make sure that the seasonings stick. Bake the ribs, meat side up, in a 250 degree oven for 2 ¼ hours.
Step 2: Remove the ribs from the oven and place each slab with the meat side down on a double-sized sheet of aluminum foil and fold the sides of the foil up to make a little “boat.” Pour 1 cup of the step 2 juice mixture over each slab and fold over the foil to tightly cover the ribs so that no liquid or steam will escape when cooking. Put the ribs back in the 250 degree oven for 1 hour.
Step 3: Take the ribs out of the foil and discard the foil and juice mixture. Cover each slab with a medium coating of the dry rub and bake uncovered meat side up in the 250 degree over for another 30 minutes.
Step 4: Again take the ribs out of the oven and turn it up to 350 degrees. Paint the
ribs with the sauce on both sides of each slab. Place the meat side up in the 350 degrees oven for about 10 minutes or until the sauce starts to congeal and caramelize on the slabs. Serve
hot.
Potstickers with Chopped Chicken Meat
Ingredients:
• 1 pound boneless skinless chicken thighs, cut into chunks
• 1-1/2 cups sliced fresh mushrooms
• 1 small onion, cut into wedges
• 2 tablespoons hoisin sauce
• 2 tablespoons prepared mustard
• 2 tablespoons sriracha Asian hot chili sauce or 1 tablespoon hot pepper sauce
• 1 package (14 ounces) potsticker dumpling wrappers
• 1 egg, lightly beaten • SAUCE: • 1 cup soy sauce
• 1 green onion, chopped
• 1 teaspoon ground ginger
Directions: In a food processor, combine the uncooked chicken, mushrooms, onion, hoisin sauce, mustard and chili sauce; cover and process until blended.
Place 1 tablespoon of chicken mixture in the center of each wrapper. (Until ready to use, keep wrappers covered with a damp towel to prevent them from drying out.) Moisten edges with egg. Bring opposite sides together to form a semicircle; pinch to seal.
Place potstickers in a single layer on a large greased steamer basket rack; place in a Dutch oven over 1 in. of water. Bring to a boil; cover and steam for 8-10 minutes or until filling juices run clear.
Meanwhile, in a small bowl, combine sauce ingredients. Serve with potstickers. Refrigerate leftovers.
Chicken with Cashew Nuts & Vegetables
Ingredients: • 3 tablespoons reduced-sodium soy sauce, divided
• 1 tablespoon sherry or reduced-sodium chicken broth
• 3/4 teaspoon sesame oil, divided
• 1 pound boneless skinless chicken breasts, cut into 1-inch pieces
• 1 tablespoon cornstarch
• 1/3 cup reduced-sodium chicken broth
• 1 tablespoon Domino® or C&H® Granulated Pure Cane Sugar
• 1 tablespoon rice vinegar
• 1 tablespoon hoisin sauce
• 1/2 teaspoon minced fresh gingerroot
• 1/4 teaspoon salt
• 2 teaspoons canola oil, divided
• 1-1/2 cups fresh snow peas
• 2 medium carrots, julienned
• 1 can (8 ounces) sliced water chestnuts, drained
• 1/4 cup unsalted cashews, toasted
• Hot cooked rice, optional Directions:
In a large resealable plastic bag, combine 2 tablespoons soy sauce, sherry or broth and 1/2 teaspoon sesame oil; add the chicken. Seal bag and turn to coat. Refrigerate for 30 minutes.
In a small bowl, combine cornstarch and broth until smooth. Stir in the sugar, vinegar, hoisin sauce, ginger, salt, and remaining soy sauce and sesame oil; set aside.
Drain chicken and discard marinade. In a large nonstick wok or skillet, stir-fry chicken in 1 teaspoon oil until no longer pink. Remove and keep warm. In the same pan, stir-fry peas and carrots in remaining oil until crisp-tender. Add water chestnuts.
Return chicken to the pan. Stir sauce mixture and stir into chicken mixture. Bring to a boil; cook and stir for 1 minute or until thickened. Sprinkle with cashews. Serve with rice if desired. Note: You can also add snow peas and broccoli or serve with brown rice.
Tacos with Mixed Vegetables
Ingredients: • 1-2/3 cups fresh or frozen corn, thawed
• 1 small zucchini, finely chopped
• 1 small onion, finely chopped
• 1 tablespoon vegetable oil
• 1 can (15 ounces) black beans, rinsed and drained
• 1/4 cup salsa
• 8 flour tortillas (6 inches), warmed
• 1/2 cup sour cream
• 1 cup (4 ounces) shredded cheddar cheese Directions: In a large skillet, saute the corn, zucchini and onion in oil until tender.
Stir in beans and salsa. Cook, uncovered, over medium heat for 3-4 minutes or until heated through, stirring occasionally.
Spoon a heaping 1/3 cupful onto half of each tortilla; top with sour cream and cheese. Fold tortilla over filling; serve immediately.
Lasagna with cheese
Ingredients: • 2 pounds ground beef
• 1 package (16 ounces) frozen California-blend vegetables
• 2 eggs
• 3 cups (24 ounces) 2% cottage cheese
• 2 jars (26 ounces each) spaghetti sauce
• 12 no-cook lasagna noodles
• 2 cups (8 ounces) shredded part-skim mozzarella cheese
Directions:
In a Dutch oven, cook beef over medium heat until no longer pink. Meanwhile, cook vegetables according to package directions; drain. Finely chop the vegetables; place in a bowl. Stir in eggs and cottage cheese; set aside.
Drain beef; stir in spaghetti sauce. Spread 2 cups meat mixture into a greased 13-in. x 9-in. baking dish. Top with four noodles. Spread half of the vegetable mixture to edges of noodles. Layer with 2 cups meat mixture and 1 cup mozzarella cheese. Top with four noodles, remaining vegetable mixture and 2 cups meat mixture. Layer with remaining noodles, meat mixture and mozzarella.
Cover and bake at 375° for 50 minutes. Uncover; bake 5-10 minutes longer or until cheese is melted. Let stand for 15 minutes before cutting.
Fried Rice with Chicken
Ingredients: • 1/4 cup chopped fresh mushrooms
• 1 tablespoon canola oil
• 1-1/2 cups cold cooked long grain rice
• 3/4 cup cubed cooked chicken
• 2 tablespoons reduced-sodium soy sauce
• 1 egg, beaten
• 1 green onion, sliced
Directions: In a large skillet or wok, stri-fry mushrooms in oil until tender. Stir in the rice, chicken and soy sauce. Cook over low heat for 10 minutes, stirring occasionally.
Add egg and onion; cook and stir for 1-2 minutes or until egg is set.
Delicious Taco Soup
Ingredients:
• 1/2 pound lean ground beef
• 1 can (15 ounces) pinto beans, rinsed and drained
• 1 can (10 ounces) diced tomatoes with mild green chilies, undrained
• 1 can (8-3/4 ounces) whole kernel corn, drained
• 1-1/2 cups water
• 2 tablespoons taco seasoning
• 4-1/2 teaspoons ranch salad dressing mix
• TOPPINGS: • 1/2 medium ripe avocado, peeled and cubed
• 2 tablespoons shredded cheddar cheese
• 2 teaspoons minced fresh cilantro
• Tortilla chips
Directions:
In a large saucepan, cook beef over medium heat until no longer pink; drain. Stir in the beans, tomatoes, corn, water, taco seasoning and salad dressing mix. Bring to a boil. Reduce heat; cover and simmer for 30-35 minutes or until heated through. Spoon into bowls; top with avocado, cheese and cilantro. Serve with tortilla chips.
Note: You can double this recipe and use one whole packet of taco seasoning and one whole packet of ranch dressing mix. It's better the second day when the seasonings have blended well.
Fettuccine
Ingredients: • 1/2 cup vegetable broth
• 8 sun-dried tomatoes (not packed in oil), halved
• 6 ounces uncooked fettuccine
• 1 medium sweet yellow pepper, thinly sliced
• 1 medium sweet red pepper, thinly sliced
• 1 cup chopped green onions
• 2 garlic cloves, minced
• 1 tablespoon olive oil
• 10 Greek olives, pitted and coarsely chopped
• 1/4 cup minced fresh basil
• 1 tablespoon capers, drained
• 1 teaspoon dried oregano
• 1 package (4 ounces) crumbled feta cheese
Directions:
In a small saucepan, bring broth to a boil. Remove from the heat; add tomatoes. Let stand for 5-7 minutes. Cut tomatoes into thin slices and return to broth; set aside.
Cook fettuccine according to package directions. Meanwhile, in a large nonstick skillet coated with cooking spray, saute the peppers, onions and garlic in oil for 3-4 minutes or until tender. Reduce heat. Stir in the olives, basil, capers, oregano and reserved tomato mixture; heat through.
Drain fettuccine; place in a large serving bowl. Add the feta cheese and pepper mixture; toss to coat.
Shrimp Egg Rolls
Ingredients: • 2 teaspoons minced fresh gingerroot
• 1 garlic clove, minced
• 3 tablespoons olive oil, divided
• 1/2 pound uncooked medium shrimp, peeled, deveined and chopped
• 2 green onions, finely chopped
• 1 medium carrot, finely chopped
• 1 medium sweet red pepper, finely chopped
• 1 cup canned bean sprouts, rinsed and finely chopped
• 2 tablespoons water
• 2 tablespoons reduced-sodium soy sauce
• 38 wonton wrappers • APRICOT-MUSTARD DIPPING SAUCE:
• 3/4 cup apricot spreadable fruit
• 1 tablespoon water
• 1 tablespoon lime juice
• 1 tablespoon reduced-sodium soy sauce
• 1-1/2 teaspoons Dijon mustard
• 1/4 teaspoon minced fresh gingerroot Directions:
In a large skillet, saute ginger and garlic in 1 tablespoon oil over medium heat until tender. Add shrimp, onions, carrot, red pepper, bean sprouts, water and soy sauce; cook and stir for 2-3 minutes or vegetables are crisp-tender and shrimp turn pink. Reduce heat to low; cook for 4-5 minutes or until most of the liquid has evaporated. Remove from the heat; let stand for 15 minutes.
Place a tablespoonful of shrimp mixture in the center of a wonton wrapper. (Keep wrappers covered with a damp paper towel until ready to use.) Fold bottom corner over filling. Fold sides toward center over filling. Moisten remaining corner with water; roll up tightly to seal.
In a large skillet over medium heat, cook egg rolls, a few at a time, in remaining oil for 5-7 minutes on each side or until golden brown. Drain on paper towels.
In a blender, combine the sauce ingredients; cover and process until smooth. Serve with egg rolls.
Thai Vegetable Noodles
Ingredients: • 2 teaspoons cornstarch
• 1/2 cup coconut milk
• 1/2 cup reduced-sodium soy sauce
• 1/4 cup water
• 1/4 cup creamy peanut butter
• 2 tablespoons rice vinegar
• 5 teaspoons Thai chili sauce
• 1 tablespoon minced fresh gingerroot
• 4 ounces uncooked Asian rice noodles
• 1 pound fresh asparagus, trimmed and cut into 1-inch pieces
• 2 cups fresh snow peas
• 1 cup julienned sweet red pepper
• 1 cup shredded carrots
• 1 can (8 ounces) sliced water chestnuts, drained
• 1/4 cup chopped shallots
• 1 tablespoon sesame oil
• 1/4 cup chopped dry roasted peanuts
Directions:
In a small bowl, combine the cornstarch, coconut milk, soy sauce, water, peanut butter, vinegar, chili sauce and ginger until blended; set aside.
Cook noodles according to package directions. Meanwhile, in a large skillet, saute the asparagus, snow peas, red pepper, carrots, water chestnuts and shallots in oil for 5-8 minutes or until crisp-tender. Stir soy sauce mixture and stir into skillet. Bring to a boil; cook and stir for 2 minutes or until thickened. Drain noodles; add to vegetable mixture and stir to coat. Sprinkle with peanuts. Note: This dish tastes better when I use baby bok choy instead of asparagus.
Twisted Samosas
Ingredients:
• 1 can (14-1/2 ounces) diced new potatoes, drained
• 1 tablespoon Crisco® Light Olive Oil
• 1/4 cup chopped green chilies
• 1 garlic clove, minced
• 1 cup frozen peas, thawed
• 1-1/2 teaspoons lemon juice
• 1 teaspoon curry powder
• Dash pepper
• 2 tubes (8 ounces each) refrigerated reduced-fat crescent rolls
• SAUCE: • 3/4 cup reduced-fat plain yogurt
• 2 tablespoons minced fresh cilantro
• 1 garlic clove, minced
• 1/2 teaspoon ground cumin
• Dash pepper
Directions:
In a large nonstick skillet, saute potatoes in oil until lightly browned. Add chilies and garlic; saute 2 minutes longer. Stir in the peas, lemon juice, curry powder and pepper. Transfer to a large bowl and coarsely mash.
Separate crescent dough into 16 triangles. Place 1 tablespoon potato mixture on the wide end of each triangle; roll up from wide end. Place point side down 2 in. apart on ungreased baking sheets; curve ends to form crescent shapes. Bake at 375° for 10-12 minutes or until golden brown. Meanwhile, in a small bowl, combine sauce ingredients. Serve with warm samosas.
Basics for a Great Salad
At a salad bar, take a moment to look over the selection before you start preparing your plate so you can have healthy choices in mind beforehand. When you do begin assembling your salad, pile up a large amount of leafy greens right away. Try to take up about 3/4 of your plate with greens, so you'll have less room for high-cal stuff.
Tip: Swap iceberg lettuce for darker greens, such as romaine lettuce or spinach, as they pack in more vitamins and minerals.
Some of the most nutritious foods at the salad bar are also the tastiest and lowest in fat and calories. Aim to add these veggies to every salad: • beets
• peppers
• red cabbage
• carrots
• tomatoes
• cucumbers
• beans
• sprouts
• onions
• peas
• mushrooms Tip: Tomatoes are a super-smart choice. They contain lycopene, which may help reduce the risk of some cancer and heart disease. If you have never eaten fruit in your salads, try adding cranberries, tangerine sections, sliced strawberries, apples slices or red grapes. They'll add sweetness that you may miss if you go sans dressing, and they'll boost your salad's nutrition, too.
Enjoy a Healthy Salad as a Meal Anatomy of a Healthy Salad
Salads are usually served at the beginning of a meal, but a salad can also make a healthy, low-calorie meal all by itself. When you use lots of fruits and vegetables, they can also be loaded with vitamins and antioxidants. The key to keeping salads interesting is to change the ingredients each time you make one. Don't just think of the simple garden salad, but imagine adding fruits, nuts, and lean meats to your salad to make a great low-calorie, highly nutritious meal.
How Much Salad is Enough for a Meal? Use the calorie calculator to determine how many calories you need per day, and divide that number of calories by the number of meals you want to eat for the day. If you are eating 2,000 calories per day, you might want to allow yourself 500 calories per each of three meals and 500 for snacks. Or, you could opt for a lighter breakfast and a larger dinner, depending on how you feel. A dieter who is eating 1,300 to 1,500 calories per day might want a smaller salad, maybe 300 to 400 calories. Keeping a food diary is a good way to keep track of your calories and nutrition. Greens
Most salads start with a pile of greens. Since greens are low in calories and are a good source of fiber, it's a great way to add volume to your meal without adding a lot of calories. There are different varieties of lettuce, such as iceberg, leaf, spinach, escarole, romaine, or butter. The darker lettuces offer more vitamins than pale iceberg, for example. Spinach has iron, and all varieties are low in calories. One cup of shredded lettuce has about 5 to 10 calories.
Vegetables
Almost any raw vegetable can be cut up and added to a salad. Green beans, snap peas, carrots, radishes, broccoli, cauliflower, zucchini, asparagus, artichokes, avocados, tomatoes, and cucumbers are all great suggestions. We need five to nine servings of fruits and vegetables per day, so eating a salad is a good way to meet those needs. Brightly colored vegetables have bioflavonoids, and the dark green vegetables are lowest in calories -- about 20 calories per half cup serving. Fruit
Blueberries, raspberries, blackberries, apple slices and raisins add vitamins and antioxidants. The delicious burst of flavor and sweetness they add can also help you cut back on, or eliminate, high-calories salad dressings. A half cup of apple slices has 30 calories, and a half cup of berries has about 40 calories.Meat and Cheese
To make a meal of a salad, you may wish to add some healthy protein sources like chopped or sliced hard-boiled eggs, lean beef, cooked shrimp, tuna, chicken breast, or strips of cheese. Make sure to measure your protein sources, since meats and cheese have more calories than fruit or vegetables. Avoid fried meats like chicken strips or battered and fried shrimp. They contain unhealthy fats and lots of calories. A quarter cup of chopped chicken meat or one egg will add 75 calories. Half a can of tuna will add about 80 calories. Two ounces of cubed or shredded mozzarella or cheddar cheese may add up to 200 calories.
Nuts
Sprinkle a few nuts like walnuts, pecans, almonds, or cashews for a nice crunch. Just a few nuts will do, about one-eighth cup of nuts adds about 90 calories. Walnuts are a great source of omega-3 essential fatty acids, and all of the nuts add protein and heart-healthy polyunsaturated fatty acids.
Salad Dressing One tablespoon of regular commercial salad dressing will add 50 to 80 calories, so be careful to measure how much you use. A large salad may tempt you to use a lot more, just remember that one-quarter cup of dressing could add up to 300 calories. Low fat dressings are available, which offer fewer calories, but they may not taste as good. A salad with a variety of fruits and vegetables really doesn't need any dressing; some freshly squeezed lemon or lime juice will likely be enough to suit your taste.
A Salad to Try
Here is a great example of a delicious, healthy salad:
• two cups of green leaf lettuce
• one-fourth cup raw green beans
• one-fourth cup snap peas
• one-fourth cup chopped tomato
• one-fourth cup sliced carrots
• one-fourth cup apple slices
• one-fourth cup blueberries
• one-fourth cup chopped chicken breast
• one chopped hard boiled egg
• one ounce of shredded mozzarella cheese
• one-eighth cup walnut pieces
• lemon and lime wedgesThis salad has lots of vitamins, antioxidants, phytochemicals and fiber and comes in at just under 400 calories. Serve this salad with a glass of iced-herbal tea or a big glass of sparkling water with lemon.
Salads can be changed and adapted to any diet. Choose low carb green vegetables for low carb diets and use low-fat or no dressing for low-fat diets. Choose the lowest calorie ingredients if you are watching your calories. Keep lots of salad fruits and vegetables on hand, and you will find it easy to create salads several times per week. Change the ingredients to create completely different flavors, and you will never get bored with healthy salad meals.
Healthy Cooking on the Grill
Using an outdoor grill can be a great way to prepare healthy foods -- as long as you use your grill properly. Barbecuing meats on the grill not only adds a delicious smoky flavor, but foods are cooked without adding excessive amounts of unhealthy fats and oils. (Think of a delicious seasoned grilled chicken breast served with a summery salad!) Using an outdoor grill also helps to keep your kitchen cooler on a hot summer day.
However, you need to take care of how your use your grill, because careless use can be bad for your health. Cooking meat at high temperatures (charring them) causes the formation of chemicals called "polycyclic aromatic hydrocarbons" and "hetrocyclic amines" -- both of which are linked to a higher risk of some cancers. Also, meats usually prepared on the grill include high-fat hamburgers, and processed meats like hot dogs and sausages that contain nitrosamines, which are also linked to cancer risk.
Lastly, you need to remember basic food safety when using your grill, just as you do in your kitchen.
TIP: If you love eating grilled foods or barbecue foods, don’t forget to eat cucumber and also tomatoes. Because eating grilled foods together with the carbon after grilling can cause cancer. But we have a cure for that… Cucumber should be eaten after we eat grilled foods. Because grilled foods have carcinogen (a cancer causing element) but cucumber is anti-carcinogenic. Tomatoes also contain lycopene which may help reduce the risk of some cancer and heart disease.
The basic rules for healthy outdoor grilling include keeping your grill clean, avoid charring meats, choose healthy foods and cook meats to the proper temperature. And remember that grilling doesn’t need to be limited to meats – you can cook your vegetables and even some fruits on your grill as well. Enjoy healthy foods without risking your health with these tips: • Keep your outdoor grill clean and well-maintained.
• Wash the grate each time you use your grill or use grill liners.
• Keep raw meats in the refrigerator or in a cooler until cooking time.
• Keep raw meats separated from cooked foods and fresh fruits and vegetables.
• Cook meats to the proper temperature – use a meat thermometer to be sure.
• Don’t overcook your meats and remove any charred black portions.
• Trim excess fat before cooking to reduce the risk of flare-ups that burn the meat. • Choose leaner cuts of beef, fish, poultry or game meats instead of hot dogs, high fat hamburgers and sausages.
• Marinate meats before grilling to reduce the formation of hetrocyclic amines, and to add flavor.
• Add sauces at the end of the cooking time to prevent burning.
• Grill your vegetables such as potatoes, zucchini, peppers and egg-plant.
Here are a few grilling tricks and ideas I have picked up over the past few years:
For a healthier version of French fries, I spray the inside of an old metal cake pan with a non-stick cooking spray, then scatter thinly cut strips of raw potatoes in the pan and dust with my favorite seasonings. I place the pan on the grill over a low flame and turn the potatoes occasionally until they are tender. I love fish and my favorite way to cook fish is to place a fillet on a large sheet of aluminum foil with a few fresh herbs, a little garlic, some lemon slices and a splash of white wine. I carefully fold the aluminum foil into a packet and place it on the grill and cook until the fish is done.
My favorite grilled vegetable is sweet corn, and it is so easy to prepare. Take a few ears of corn with the husks still on and remove the silk tassels. Soak the ears of corn in water for about 30 minutes, then place the corn, husks and all, on the grill for five to ten minutes. Pull back the husks and serve with a light coating of butter and a little salt.
Grill pineapple slices for dessert. This one is very simple. I buy a can of sliced pineapple and place the slices on the grill and cook them until they are heated through, just a couple of minutes. Serve the pineapple rings with a little bit of frozen yogurt and a sprinkling of nuts.
Picnics, Barbecues and Food Safety
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Who doesn't enjoy a picnic or barbecue on a beautiful summer day surrounded by friends, family, delicious food, cold beverages and lots of bacteria? Well, yuck, maybe not that bacteria part.
You may not have invited them to your party, but the bacteria may be there anyway. Every year, more than 76 million cases of foodborne illness occur just in the United States. The number of people suffering from "food poisoning" in the United States and other industrialized countries increases 30% every year. Foodborne illness usually results in nausea, vomiting, diarrhea or fever caused by bacteria that are lurking on foods and dining surfaces. Symptoms can be fairly mild or quite severe, and they are more likely to affect babies, pregnant women and elderly people. When food safety is ignored at a picnic or barbecue by leaving perishable food out in warm weather, the bacteria flourish and threaten to make everyone sick. Keep unwanted microscopic bullies from crashing your outdoor party by following basic food safety practices. Make sure foods are kept cold or hot, and raw meats are separated from cooked or ready-to-serve foods. Everyone needs to wash their hands and use clean serving utensils. You also need to pay attention to how long your dishes sit on the picnic table. Bacteria grow best between 40 and 140 degrees. Most of the food you serve at your picnic will only be safe on the table for two hours and, if the air temperature is over 90 degrees, food becomes unsafe after only one hour. Once leftovers have been on the table that long, don’t keep them -- throw them away. Use the same basic steps of food safety and cleanliness with outdoor cooking and eating that you would follow in your kitchen to keep foodborne illnesses from spoiling a lovely summer day: Foodborne illness (also foodborne disease and colloquially referred to as food poisoning) is any illness resulting from the consumption of food. There are two types of food poisoning: food infection and food intoxication. Food infection refers to the presence of bacteria or other microbes which infect the body after consumption. Food intoxication refers to the ingestion of toxins contained within the food, including bacterially produced exotoxins, which can happen even when the microbe that produced the toxin is no longer present or able to cause infection.
• Keep cold foods cold until they are served. If you are at home, you can use the refrigerator. But for a picnic in the park, bring coolers with plenty of ice or freezer packs. Use one cooler for ready-to-serve foods and beverages and another for any uncooked meat for the grill. • Pasta salads and potato salads are picnic staples. Contrary to common thought, mayonnaise is not the culprit that causes spoilage. The bacteria prefer the eggs, potatoes or other ingredients. Make sure salad is kept cold until it is time to eat. Serve only the amount of salad that will be consumed within one hour, and keep the rest in the cooler. If you need more, make sure to use a clean serving dish and spoon; don’t reuse the ones that have been sitting on the table.
• Fresh fruits with thick coverings, such as watermelons and apples, will keep for several days at room temperature. Once they are cut, treat them like other perishable foods. If they are not eaten within one to two hours, discard them. • Casseroles should be cooked to an internal temperature of 165 degrees and held at 140 degrees. Use insulated containers that will maintain that temperature, or keep foods warm in the oven or slow cooker.
• Hot fried chicken should be served and eaten within one or two hours after cooking or purchasing. Cold fried chicken needs to be kept below 40 degrees until it is served, just like other cold foods.
• Rare beef can be cooked to 140 degrees, however hamburgers should always be cooked to 165 degrees. Ground meat has more surface area than steaks or chops and should always be cooked to a higher temperature. Poultry should be cooked to an internal temperature of 160 degrees. Hot dogs and other pre-cooked meats should be grilled to 165 degrees. Bring a meat thermometer along to test as you cook.
• All raw meat and poultry should be thawed and kept cold until you are ready to grill. Meat can be partially cooked beforehand to decrease grilling time. However, it needs to be treated just like raw meat because bacteria will still be present until it is fully cooked. Don’t grill frozen meat or poultry as it is difficult to cook evenly and safely.
• Not all foods need special handling for a picnic or barbecue. Cookies, breads, rolls and crackers can safely be kept at any temperature -- just keep them covered for freshness. Condiments such as ketchup, mayonnaise and mustard are acidic, so they are really not a problem for a picnic. Keep jar covers on, or use squeeze bottles. • Pack clean platters and utensils for serving grilled meats. Bring a separate box or plastic bag to hold dishes that have held raw meats until you bring them back home for cleaning. Better yet, use disposable trays and plastic containers to transport your raw meats, and throw them away after the barbecue. • Bring spray cleaners, soap and water (or hand sanitizer), paper towels, cloths, and napkins. Wash tables or use fresh tablecloths. Clean the grill before cooking.
• If you need to use insecticides to kill mosquitoes, flies and other unfriendly pests, spray the picnic area before you bring the food, plates and utensils. Spray downwind from yourself, and let the spray settle before you unpack. • Don’t let guests serve themselves with the forks and spoons that they have used for eating. Keep clean serving utensils for each dish.
• Have guests wash their hands or use hand sanitizers and wipes to reduce the spread of bacteria from person to person. This is very important if you are serving foods that are easy to grab by hand.
BEEF AND CHICKEN SATAY
BEEF SATAY
CUCUMBER
SATAY LOVERS (BARBECUE)
FRUIT JUICER WITH CUCUMBER
CUCUMBER OR PIPINO JUICE
If you all eat Satay, don ' t ever forget to eat the cucumber, because eating Satay together with carbon after barbequing can cause cancer.
But we have a cure for that.... Cucumber should be eaten after we eat the Satay because Satay has carcinogen (a cancer causing element) but cucumber is anti-carcinogenic. So don't forget to eat the cucumber the next time you eat Barbecue or Satay. Tip: Tomatoes are a super-smart choice. They contain lycopene, which may help reduce the risk of some cancer and heart disease.
Physician-reviewed articles on carcinogen on Healthline.
1. Carcinogen
A carcinogen is an agent that can cause cancer. Carcinoge...
CARCINOGEN
A carcinogen is an agent that can cause cancer. Carcinogens can be chemicals, viruses, hormone, ionizing radiation, or solid materials. Carcinogens produce cancer by changing the information that cells receive from their DNA, causing immature cells to accumulate in the body rather than differentiate into normal functional cells. Carcinogens may be genotoxic, meaning that they interact physically with DNA to damage or change its structure. Ionizing radiation is a genotoxic carcinogen. Other carcinogens may change how DNA expresses its information without changing its structure directly, or may create a situation in a cell or tissue that makes it more susceptible to DNA damage from other sources. These are known as nongenotoxic carcinogens, or promoters. Arsenic and estrogen are nongenotoxic carcinogens. Still other carcinogens, such as nickel, may interfere with cell division, changing the number or structure of chromosomes in new cells after a cell divides. NOTICE: To all Satay or Barbecue lovers, eaters and to all those doing Barbecue or Satay business to put or add on their menu or recipe about the combination of Satay, Cucumber, and also tomatoes which contain lycopene to fight cancer in the body. This is for the safety eating of your customers.
A dish of Sate Ponorogo, grilled marinated chicken satay served in peanut sauce, speciality of Ponorogo, a town in East Java, Indonesia.
Grilled beef satay.
Satay or sate is a dish consisting of diced or sliced chicken, goat, mutton, beef, pork or fish; the more authentic version uses skewers from the midrib of the coconut leaf, although bamboo skewers are often used. These are grilled or barbecued over a wood or charcoal fire, then served with various spicy seasonings.
Satay may have originated in Java, Indonesia, but it is also popular in many other Southeast Asian countries, such as: Malaysia, Singapore, Thailand, and Vietnam as well as in The Netherlands which was influenced through its former colonies.
Satay is a very popular delicacy in Indonesia and Malaysia; Indonesia’s diverse ethnic groups’ culinary art (see Cuisine of Indonesia) have produced a wide variety of satays.In Indonesia, satay can be obtained from a travelling satay vendor, from a street-side tent-restaurant, in an upper-class restaurant, or during traditional celebration feasts. In Malaysia, satay is a popular dish - especially during celebrations - and can be found throughout the country. A close analogue in Japan is yakitori, shish kebab from Turkey, chuanr from China and sosatie from South Africa are also similar to satay.
Turmeric is a compulsory ingredient used to marinate satay, which gives the dish its characteristic yellow colour. Meats commonly used include beef, mutton, pork, venison, fish, shrimp, squid, chicken, and even tripe. Some have also used more exotic meats, such as turtle, crocodile, and snake meat.
It may be served with a spicy peanut sauce dip, or peanut gravy, slivers of onions and cucumbers, and ketupat (rice cakes).
Pork satay can be served in a pineapple-based satay sauce or cucumber relish. An Indonesian version uses a soy-based dip.
Satay is not the same as the Vietnamese condiment, “sate”, which typically includes ground chili, onion, tomato, shrimp, oil, and nuts. Vietnamese sate is commonly served alongside noodle and noodle-soup dishes.
ROSEMARY BRAISED LAMB
Braised lamb is meltingly tender and delicious.
You Will Need
6 lamb shanks
2 tablespoons olive oil
2 onions, chopped
3 carrots, cut into 1/4-inch rounds
10 cloves garlic, minced
1 bottle red wine (750 milliliters)
1 can whole peeled tomatoes with juice (28 ounces)
1 can condensed chicken broth (10.5 ounces)
1 can beef broth (10.5 ounces)
5 teaspoons chopped fresh rosemary
2 teaspoons chopped fresh thyme
What to Do
1. Sprinkle shanks with salt and pepper. Heat oil in large pot over medium-high heat. Working in batches, cook shanks until brown on all sides, 8 minutes. Move to plate.
2. Sauté onions, carrots and garlic, 10 minutes. Add remaining ingredients. Return shanks to pot; bring to boil. Lower heat to medium-low. Cover; simmer 2 hours. Remove cover; simmer 20 minutes.
3. Move shanks to platter; put in warm oven. Boil juices until thickened. Spoon over shanks.
BACON 'n EGG BUNDLES
You Will Need
1 teaspoon butter or margarine
12 to 18 bacon strips
6 eggs
Fresh parsley sprigs
What to Do
1. Lightly grease six muffin cups with the butter. In a large skillet, cook the bacon over medium heat until cooked but not crisp. Drain on paper towels.
2. Cut six bacon strips in half width-wise; line the bottom of each muffin cup with two bacon pieces. Line the sides of each muffin cup with one or two bacon strips. Break an egg into each cup. Bake, uncovered, at 325°F for 12-18 minutes or until whites are completely set and yolks begin to thicken but are not firm. Transfer to a serving plate; surround with parsley.
FRUIT SALAD-POPPY SEED DRESSING
You Will Need
Poppy Seed Dressing
1/3 cup red wine vinegar or cider vinegar
3/4 cup sugar
1 teaspoon ground mustard
3/4 cup teaspoon salt
3/4 cup vegetable oil
1 tablespoon poppy seeds
Salad
2 cups pineapple chunks
2 cups green grapes
2 medium firm bananas, sliced
2 cups sliced fresh strawberries
Floral Ice Bowl
Lettuce or lemon leaves (optional)
What to Do
1. In a blender or food processor, combine the vinegar, sugar, mustard and salt. While processing, gradually add oil in a steady stream. Stir in poppy seeds.
2. Just before serving, combine the fruits. Serve with poppy seed dressing in an ice bowl lined with lettuce or lemon leaves if desired.
1. Creamy Apple Bacon Chicken Why do apple and bacon seem to go so well together? I think the sweet/salty combination makes it work, and helps it work nicely with chicken. If you don't have to be super-strict with carbs, you can add more apple. Ingredients:
• 1 lb. boneless skinless chicken breast, either whole or cut into pieces (see below)
• 1 small apple, cut into ¼ inch slices
• ¼ cup apple juice (see below for alternatives)
• ¼ cup dry white wine (or chicken broth)
• 1/3 cup heavy cream
• 2 Tablespoons oil plus one more of oil, butter, or bacon grease
• 1 teaspoon dried thyme -- or use tarragon or a mix of "French-type" herbs, or fresh if you have it -- 2-3 teaspoons
• 2 strips bacon, cooked crisp and crumbled
• salt and pepper Preparation:
One-quarter cup apple juice has 7 grams of sugar, spread over 3 servings. This is less apple juice than any container you can buy, so I will sometimes just add water or chicken broth and zero-carb sweetener to the sauce, or even apple-flavored herb tea.
The chicken breasts can be either left whole, cut in half, or cut into bite-sized pieces. I like the bite-sized pieces for taste, but use the larger pieces when looks are more important. Sprinkle salt and pepper on both sides.
1) Heat 1 to 2 Tablespoons fat in pan. I don't like to use more than half bacon grease, as it burns. Lightly brown apple slices in pan. You don't want them to be too soft, just to the point where you can start to easily put a fork in them. Remove apples. 2) Add another Tablespoon of oil, and brown chicken on both sides. The chicken probably won't be cooked through at this point, which is OK. Push chicken to one side or to the edges. Add the wine, which should deglaze the pan. Add the rest of the liquids and herbs and simmer until reduced and chicken is cooked through. 3) Serve with bacon bits sprinkled over the top. 2. Creamy Southwest Chicken This skillet chicken dish is one you can have on the table in 20 minutes, start to finish, using canned green chiles and shredded cheese.
Chicken Cooking Tip: Using the best available chicken you can afford really makes a difference. Taste tests usually favor kosher chickens, chickens that have access to pasture, and natural chickens, but there is a lot of variation between farms. Sample and decide.
This skillet chicken dish is one you can have on the table in 20 minutes, start to finish, using canned green chiles and shredded cheese. The chiles are mild, so this isn't a spicy dish, but is a tasty one. Serve with refried beans and/or a salad and sliced avocado. Ingredients:
• 1 lb boneless skinless chicken breasts
• 1/4 C minced onion
• 2 cloves minced garlic
• 6-8 oz canned chopped green chiles (depending on can size)
• Optional: small amt of chicken stock or Better than Boullion
• 1/4 C cream
• 1/3 C shredded cheddar or jack cheese
• Olive oil
• Salt, pepper Preparation:
1) Heat large skillet with oil.
2) Cut chicken into bite sized pieces and season with salt and pepper. Saute' till brown on both sides, adding onions about half way through.
3) Add garlic and cook for another minute.
4) If needed, deglaze the pan with a little water or chicken stock. Add 1 teaspoon Better Than Bouillon if desired.
5) Add green chiles and cream, and simmer until chicken is done and sauce is thickened.
6) Top with cheese, and serve when cheese melts.
Optional garnish: avocado slices; cilantro
3. Skillet Chicken Divan You can make this low carb version of chicken divan on the stovetop and run it under the broiler if you want. Or forget the broiler and just serve and eat. It is classic comfort food, and a great way to use up leftover chicken or turkey (or buy a roasted chicken at the deli).
Tip: "Chicken Tenders" are a flap of breast meat underneath the main piece of meat. Sometimes these are sold separately, and are even faster to cut up, since it is already partly done for you.
You can make this low-carb version of chicken divan on the stovetop and run it under the broiler. Or forget the broiler and just serve and eat. Classic comfort food, and a great way to use up leftover chicken or turkey (or buy a roasted chicken at the deli). Often you see it with almonds on top, but I like the texture of nuts throughout. You can use chopped walnuts or almonds. Milk can be substituted for the soy milk and/or cream, and the proportions of these can be changed as well. Ingredients:
• 2.5 cups (or so) of chopped cooked chicken
• 3 cups cooked chopped broccoli
• 8 oz mushrooms, sliced, 1/4 cup chopped onion
• 1/2 cup dry white wine
• 1 Tablespoon Better than Boullion and 3/4 cup water, or 3/4 cup chicken broth and salt to taste
• 1/4 cup heavy cream
• 1/2 cup unsweetened soy milk (see note above)
• 2 teaspoons low carb thickener such as NOTStarch or 2 T whole wheat flour
• 1 teaspoon dried thyme
• 1 teaspoon Worcestershire sauce
• 3/4 cup walnuts, chopped (it's nice if you toast them, but not vital)
• 1/2 cup shredded parmesan cheese Preparation:
1) Saute onion and mushrooms in oil for 4-5 minutes.
2) Add wine and boil most of it away.
3) Add thickener. If you are using flour, cook for a minute or so before adding the rest of the ingredients.
4) Add liquids and seasonings. Cook, stirring occasionally, for 2-3 minutes. Add the rest of the ingredients except the cheese - you can mix that in or sprinkle it over the top and put the whole thing under the broiler to brown.
4. Moo Shu Chicken Often, Moo Shu pork or chicken has quite a bit of sugar in it, either added directly or in Hoisin sauce, which can have up to 10 grams of sugar per Tablespoon. I have a sugar-free plum sauce to serve with my version of Moo Shu Chicken (you can substitute pork if you'd like). You can substitute packaged cole slaw mix for the cabbage. But if you do, don't cook it more than a minute or it will become mushy, which is not at all the texture you're going for. Ingredients:
• Marinade:
• 3 Tablespoons soy sauce
• 1 Tablespoon sesame oil
• 1 clove garlic, crushed
• 1 teaspoon grated fresh ginger
• � teaspoon Chinese Five Spice powder
• Stir-fry:
• 1 lb. chicken, cut into �-inch strips
• 2 medium stalks celery, thinly sliced
• 3 cloves crushed garlic
• 1 Tablespoon grated fresh ginger
• 6 oz. fresh shitake mushrooms, sliced into �-inch strips
• 1 cup sliced green onion (scallions) - about 6 onions
• 4 cups sliced cabbage (�-inch strips)
• 8 oz. bean sprouts (mung beans are good, or any type intended for stir-frying)
• 1 Tablespoon soy sauce
• 1 Tablespoon oil (vegetable or olive) Preparation:
1. Mix together marinade ingredients, add chicken, and mix to coat.
2. Prepare vegetables, and grate ginger and garlic so everything will be ready.
3. Heat large skillet on medium-high heat with vegetable or olive oil. When the oil is hot, add the chicken, and stir-fry until just cooked through, probably 3 to 4 minutes depending upon how thick you cut the chicken. Remove chicken from pan.
4. Add the sesame oil, then the celery, ginger, and garlic. Saute for one minute.
5. Add the vegetables in the following order, stir-frying for 1 to 2 minutes after each addition: mushrooms, onions, cabbage, bean sprouts.
6. Add the soy sauce and the chicken. Toss to combine.
7. Serve with sugar-free plum sauce. If you like, use low-carb tortillas as wrappers. 5. Easy Thai Coconut Curry Chicken This is a very simple skillet meal. It's one I do when I have little energy. You can use any Thai seasoning mixture or curry paste you like.
Tip: When thawing boneless skinless chicken that you intend to cut up, don't let it thaw all the way. It will be easier to cut if it's still a little firm.
This is a simple skillet meal. You can use any Thai seasoning or curry you like. There are jars of Thai curry paste on the market of various types, or you can use a powdered mixture. My favorite powder for this dish are Penzeys* Sate Seasoning mix, which is really yummy. Ingredients:
• 1 lb. skinless chicken breasts or thighs, cut in bite-sized pieces
• 1/2 medium onion (optional, but I like it), chopped
• 1 medium red Bell pepper, chopped
• 12 oz. fresh or frozen green beans
• 1 can coconut milk (can use light or regular)
• Thai spices as described above to taste (depends on heat) curry powder
• Salt or seasoning salt to taste Preparation:
For maximum efficiency:
1) Heat some oil (I included 1 T in the nutritional info below) in the pan -- olive, coconut, peanut, or high-oleic safflower oil all work well. Amount depends upon size of pan; you want a thin coating on the bottom.
2) Chop onion, and add.
3) Chop pepper and add. Stir. Cook until onion is getting soft, if it isn't already.
4) While that is cooking, chop the chicken.
5) Add the spices (including the salt). The amount will depend upon the spice. For example, with Penzey's Sate' Seasoning, I use about 4 t, but for a hot paste, more like 2 t. It just depends upon how spicy the blend is and how spicy you like your food. Stir until the you start to smell the spices.
6) Add the chicken. Stir until almost cooked through.
7) Add the coconut milk. (Note: this makes a fairly soupy curry. If you want it thicker, just add maybe 2/3 of the can.) Bring it to a boil, and simmer for 3 to 5 minutes.
Serving Suggestion: Serve over Cauliflower Rice.
6. Chicken Marsala Usually the meat in Chicken Marsala (or Veal Marsala) is pounded flat and floured. You don't need the flour (although you can sprinkle a bit over the meat if you like, for not a big carb count and it will help in browning). Although pounding the meat out helps it cook more quickly, you don't have to do it. I often use chicken breast tenderloins (quicker and less expensive) and sometimes cut them up for ultra-fast cooking. Be sure to use dry Marsala wine, not sweet, for low-carb cooking. Ingredients:
• 1 lb. boneless skinless chicken breasts
• 1 small onion
• 1 cup mushroom slices
• 3 T (or so) olive oil
• 1/2 cup dry Marsala wine
• 2 T minced Italian (flat leaf) parsley
• Chicken broth or Better than Bouillon Preparation:
1. If desired, pound chicken between two pieces of wax paper or plastic (use anything from an old wine bottle to a small heavy pot for this). Season chicken with salt and pepper.
2. Heat oil in skillet and add chicken. Cook until done, remove, and cover with foil.
3. Add onion and mushrooms, cook until soft. Add wine to pan and cook for 1 to 2 minutes.
4. At this point, judge the amount of liquid for sauce for chicken. If you need more, add a bit of broth. Taste, and adjust seasonings. If it needs more salt, this is a good place to add a little Better Than Bouillon, if you have it, for the chicken flavor and salt.
5. Pour vegetables and sauce over chicken, and sprinkle with parsley.
7. Chicken with Cranberries and Red Wine I like to use chicken thigh meat because I think it stands up to this intensely-flavored sauce, but you can use chicken breasts, or pork. It's quicker to do this boneless version, but if you have bone-in meat, just brown it on the stove and finish it in the oven at 350 F. with the sauce. If I'm pressed for time, I do the sauce in a separate pan. Ingredients:
• 1 to 1and 1/2 lbs boneless skinless chicken, thigh meat preferred
• 1/4 C minced onion
• 1 cup dry red wine
• 1 cup fresh or frozen cranberries
• 2 T grated fresh ginger
• 1 bay leaf
• 1/2 T Chinese Five Spice Powder (if you don't have it, use 1/2 t cinnamon and 1/2 t allspice)
• Sweetener to taste
• Salt and pepper
• 1 T butter
• 1 T olive oil Preparation:
1) Heat large skillet on stove. Add oil. Put salt and pepper on chicken.
2) Brown chicken on both sides.
3) Remove chicken and cover to keep warm. Pour out excess oil if there's much more than you started with.
4) Saute' onion for 2-3 minutes.
5) Add ginger and cook another minute or so.
6) Add wine and bay leaf. Scrape to dissolve brown bits on pan. Bring mixture to a boil.
7) Add cranberries. Cook until cranberries are popped, 5 minute or so. Add some sweetener - start with 1/4 cup sweetening power - the exact amount is going to depend upon the acidity of the other ingredients. Ideally, you'll find a balance where the tartness is relieved just enough to be tasty, but before it goes over into "jammy". If it gets too thick, add some chicken stock or water.
8) Adjust seasonings, adding salt if necessary.
9) At the end, add one T cold butter - this will thicken it and "round out the corners" taste-wise.
10) Serve chicken with sauce poured over the top.
Warning: I once cut the chicken into bite-sized pieces and cooked it in the sauce. We had chicken that was entirely purple for dinner.
With 1.5 lbs chicken, this makes about 5 servings.
8. Fajitas - Chicken or Beef
Before you ask, yes, there is soy sauce in this recipe (I consider it the "secret ingredient") I got the idea years ago when I asked the cook in a Mexican restaurant about his great fajitas, so I feel I'm on safe ground. Skirt steak is traditional, but you can really use whatever beef you like, or boneless skinless chicken breast. I usually use green onions for grilling (you can get more for the same carbs, and more fiber) but regular onions if I'm making them in a skillet. Ingredients:
• 1.5-2 lbs skirt steak or other beef or chicken easily cut into strips
• 1 medium onion, sliced, or 15 medium scallions (green onions) - same amount of carb!
• 2 large Bell peppers, sliced - two different colors is nice
• 1/4 cup soy sauce
• 1/4 cup lime juice
• 1 teaspoon chili powder
• 2 Tablespoons oil Preparation:
1. Combine soy sauce, lime juice, chili powder, and oil. If grilling, save a couple of Tablespoons aside to toss with the vegetables.
2. Slice the meat into about 1/2 inch slices. If using skirt steak, flank steak, or other meat with an obvious grain (lines through the meat), be sure to cut perpendicular to the grain, or you will be chewing a very long time. (Think about it - you want to create a lot of short fibers, not a few long ones.) How to Cut Meat Against the Grain
3. If cooking in a skillet, marinate everything together in a bowl or plastic bag (a zip-type works well). If grilling, marinate the meat and veggies separately. Even a few minutes helps, up to 2 hours is great.
4. If grilling, remove from marinade and grill.
5. For cooking in a skillet (preferably regular, not nonstick), cook the meat first (it will probably take two batches, depending upon your pan). Add a little oil to the skillet and get it very hot (the oil will shimmer). If you don't get it hot enough (or crowd too much meat in), the meat will steam instead of browning. When the meat is browned, remove and add veggies. When they begin to soften, return meat to skillet to heat through.
6. Serve with salsa, sour cream, cilantro (if desired) and guacamole. If low-carb tortillas are available, that is a nice addition, but a fork works fine.
9. Low Carb Pasta with Chicken and Roasted Red Pepper Sauce This recipe can use any kind of low carb pasta, but it works very well with the tofu shirataki fettuccini noodles. Ingredients:
• Low carb pasta (if using shirataki noodles, two 8 ounce packages works well for 4 servings)
• 1.5 lbs boneless skinless chicken, cut into cubes - for 5 servings - less for fewer servings
• 1/2 cup finely choppped onion
• Salt and pepper
• Roasted Red Pepper Cream Sauce (see link below)
• Basil (optional - fresh chopped preferred) Preparation:
1) Season the chicken with salt and pepper. Saute' chicken and onions in a small amount of oil until cooked through.
2) Heat Roasted Red Pepper Sauce through in a saucepan or in the microwave. Do not boil.
3) Rinse shiratake noodles in hot water (or prepare other low carb pasta). Cut with kitchen shears to desired length.
4) Toss ingredients together. If fresh basil is available, I will usually chop some up and add it at this point.
10. Basil Chicken with Vegetables This is a quick, easy, and tasty meal. The suggested vegetables are only a starting place, both in quantity and variety - you can really use almost any vegetable. Broocoli, cauliflower, and onions are good additions. You can also substitute pesto sauce for the basil and garlic if you wish. Ingredients:
• 1 pound boneless chicken meat, cut into bitesized pieces
• 1 red Bell pepper, chopped
• 8 oz mushrooms, sliced
• 2 cups sliced zuchinni or other summer squash
• 8 oz fresh basil, chopped
• 3 cloves garlic, minced or pressed
• 3 Tablespoons olive oil
• Salt and pepper to taste Preparation:
Heat oil in large skillet on high heat, and sprinkle salt and pepper on chicken. Cook chicken on one side. Add the vegetables and stir. When food is nearly cooked, push it to one side and add the garlic. After about 30 seconds, stir it all together and add the basil. Cook another 30-60 seconds and serve. Pesto (homemade or store-bought) can be substitued for the garlic and basil.
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