Three Sister's Stew
4 cups Butternut squash; pumpkin or acorn
-- squash baked with
-- salt and pepper,
-- some raw butter and
-- a little cinnamon,
2 cups Medium diced yellow onion
4 tablespoons Fresh crushed garlic
4 cups Fresh corn from the cob
2 1/2 cups Cooked yellow eyed beans; pinto beans can be
2 1/2 cups Anasazi beans
1 cup Roasted; seeded and peeled
-- and medium diced
-- Anaheim chile
2 cups Diced scallion
2 cups Queso blanco; white cheddar or
-- Monterey jack may
-- be substituted
Olive oil for sauteing
Preheat oven to 350 degrees.
Medium dice half of the squash and puree the other half.
In a large saute set over medium high heat, cook the onions until
translucent, then add the garlic, corn, cooked beans, and diced squash and
mix all ingredients together. Season with salt and pepper.
Transfer to an oven proof casserole, stir in the squash puree and bake for
about 45 minutes at 350 degrees.
Remove from the oven, stir in the Anaheim chile, the scallions and sprinkle
the cheese over the top.
Return to oven to melt the cheese.
Serve hot from the oven. Per serving: 252 Calories (kcal); 1g Total Fat;
(1% calories from fat); 6g Protein; 65g Carbohydrate; 0mg Cholesterol; 22mg
Sodium Food Exchanges: 4 Grain(Starch)
0 Fat; 0 Other Carbohydrates
Converted by MC_Buster.
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 252 Calories; 1g Fat (1.7% calories
from fat); 6g Protein; 65g Carbohydrate; 10g Dietary Fiber; 0mg
Cholesterol; 22mg Sodium. Exchanges: 4 Grain(Starch)
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Yield: 1 serving
Thursday, April 30, 2009
Three Sister's Stew
Chicken & Corn Chowder
1 lbs chicken breast 1 chopped onion
4 T butter 2 stalk chopped celery
4 c fresh corn (6 ears) 2 med. boiling potatoes, diced
3-4 T flour 3 c chicken stock
1 c heavy cream (or substitute buttermilk - marilee)
Melt butter and fry chicken, but do not let brown -- when it's
glistening, lower heat and simmer 10 minutes or until meat is firm.
Cut up and set aside.
Puree 2 c of corn until smooth (note: marilee says keep 1/2 of the
kernels whole or even used a can of creamed corn). From the chicken
frypan drippings, saute onion and celery until soft. Sprink with
flour and cook until bubbly. Add rest of ingredients, and simmer 15
minutes until the pototo is tender. Stir in cream or buttermilk,
salt and pepper. Heat and serve. Serves 6-8.
Wednesday, April 29, 2009
DIABETIC MIXED VEGETABLES AND ORZO VINAIGRETTE
Yield: 8 servings
Source: "1,001 Delicious Recipes For People with Diabetes"
Via The Diabetic Gourmet Daily Recipe Mailer
2 medium zucchini, thinly sliced
8 ounces asparagus, cut into 1-1/2 inch
pieces, steamed until crisp tender, cooled
1 cup frozen, thawed peas
1/2 cup sliced carrots, steamed
3/4 cup (6 ounces) orzo, cooked
Mustard-Turmeric Vinaigrette (recipe follows)
2 cups torn lettuce leaves
4 cherry tomatoes, cut into halves
Combine zucchini, asparagus, peas, carrots, and orzo in bowl; pour Mustard-Turmeric Vinaigrette over and toss. Spoon onto lettuce on salad plates; garnish with tomatoes.
Makes: About 1/2 cup
1/4 cup red wine vinegar
1/4 teaspoon ground turmeric
2-3 tablespoons lemon juice
2 tablespoons olive, or vegetable, oil
2 teaspoons Dijon-style mustard
2 cloves garlic, minced
1/4 teaspoon salt
1/4 teaspoon pepper
Heat vinegar and turmeric in small saucepan over medium heat until turmeric is dissolved,
stirring constantly, 2 to 3 minutes; cool. Mix vinegar mixture and remaining ingredients;
refrigerate until serving time. Mix again before using.
Nutritional Information Per Serving (1/8 of recipe):
Calories: 142, Fat: 4.2 g, Cholesterol: 0 mg, Sodium: 112 mg, Protein: 5.5 g, Carbohydrate: 20.9 g
Diabetic Exchanges: 1 Vegetable, 1 Bread, 1 Fat
FIRECRACKER FANFARE ORZO SALAD
Makes: 24 (1 cup) servings
3 lbs. orzo pasta
1 cup olive oil
1/4 cup lemon juice
1/4 cup white wine vinegar
1 tbsp. garlic, minced
3 cups California ripe olives, wedges
2 cups carrots, 1/8-inch minced
2 cups red bell pepper, 1/4-inch diced
2 cups green bell pepper, 1/4-inch diced
2 cups cucumber, seeded, 1/4-inch diced
1 cup parsley, chopped
3/4 cup scallions, finely chopped
3/4 cup red onion, 1/4-inch diced
1/2 cup lemon zest, grated, blanched and rinsed
Cook orzo in boiling salted water just until al dente. Drain and rinse. Place in a large bowl.
Combine olive oil, lemon juice, vinegar and garlic. Add to orzo. Stir well. Chill 1 hour.
Add next 8 ingredients to orzo. Combine. Chill well. Adjust seasoning with salt and pepper. Sprinkle each serving with lemon zest.
Source: California Olive Industry
Greek Orzo Seafood Salad
Yield: 8 Servings
1-3/4 cups orzo
8 oz. shrimp or scallops or a combination, chopped
1 cup halved snow peas
12 oz. tomatoes, chopped
3 oz. feta cheese, crumbled
1/4 cup olive oil
1/4 cup freshly squeezed lemon juice
1 tablespoon dried oregano (or 1/3 cup chopped fresh)
2 teaspoons minced garlic
2 teaspoons grated lemon zest
1/4 teaspoon ground black pepper
In a large pot of boiling water cook the orzo for 8 to 10 minutes or until tender but firm; rinse under cold water and drain. Put in large serving bowl. In non-stick skillet sprayed with vegetable spray, cook shrimp or scallops over high heat for 2 minutes or until just done at center. Drain any excess liquid. Add to orzo in serving bowl. In a saucepan of boiling water, blanch snow peas for 1 minute, or until tender-crisp; refresh in cold water and drain. Place in serving bowl, along with tomatoes and feta cheese. In small bowl whisk together olive oil, lemon juice, oregano, garlic, lemon zest and pepper; pour over salad and toss well. Chill before serving.
Calories: 226 Protein: 11 g Sodium: 163 mg Cholesterol: 53 mg
Fat: 10 g Carbohydrates: 23 g
Exchanges: 1 Starch, 1 Vegetable, 1 Very Lean Meat, 1-1/2 Fat
5 cups water
2 pounds chicken drumsticks, skinned
2 cups small broccoli florets
2 cups presliced mushrooms
1-1/2 cups sliced carrot
1 cup chopped onion
1/4 cup chopped fresh basil
1/4 cup uncooked orzo (rice-shaped pasta)
1 teaspoon salt
1/8 teaspoon black pepper
6 tablespoons (1-1/2 ounces) grated fresh Parmesan cheese
Combine water and chicken in a 3-quart casserole. Cover with lid; microwave at high 30 minutes or until chicken is done, stirring after 15 minutes. Drain in a colander over a bowl, reserving cooking liquid. Cool chicken slightly. Remove chicken from bones, and discard bones. Shred chicken with 2 forks to measure 2-1/2 cups. Combine broccoli and next 4 ingredients (broccoli through basil) in casserole. Cover; microwave at high 8 minutes or until tender, stirring after 4 minutes. Add the reserved cooking liquid, chicken, pasta, salt, and
pepper. Cover; microwave at high 6 minutes or until pasta is tender. Ladle soup into 6 bowls. Sprinkle each serving with cheese.
Makes 6 servings (serving size: 1 cup soup and 1 tablespoon cheese).
Recipe courtesy Chef Jasper White, from the book
New England Fish Chowder
Cook Time 30 min
Yield 6 to 8 servings
Heat a 4 to 6 quart heavy pot over low heat and add the diced salt pork. Once it has rendered a few tablespoons of fat, increase the heat to medium and cook until the pork is a crisp golden brown. Use a slotted spoon to transfer the cracklings to a small ovenproof dish; reserve.
Add the butter, onions, savory or thyme, and bay leaves to the fat in the pot and cook over medium heat, stirring occasionally with a wooden spoon, until the onions have softened but not browned, about 8 minutes.
Add the potatoes and stock. If the stock doesn't cover the potatoes, add a little water. Turn up the heat and bring to a boil. Cover the pot and boil the potatoes vigorously until they are soft on the outside but still firm in the center, about 10 minutes. If the stock hasn't thickened slightly, smash a few of the potato slices against the side of the pot and cook for 1 to 2 minutes longer.
Reduce the heat to low and season assertively with salt and pepper (you want to almost over season at this point in order to avoid having to stir once the fish is added). Add the fish fillets and cook over a low heat until the fish is almost done, 5 minutes. Remove the pot from the heat and allow the chowder to sit for 10 minutes (the fish will finish cooking during this time).
Gently stir in the cream and taste for salt and pepper. If you are not serving the chowder within the hour, let it cool a bit, then refrigerate (only cover the chowder after it has chilled completely). Otherwise, let it sit for up to an hour at room temperature, allowing the flavors to meld.
When ready to serve, reheat the chowder over a low heat; don't let it boil. Warm the cracklings in a low oven (220 degrees F) for a few minutes.
Use a slotted spoon to mound the chunks of fish, the onions, and potatoes in the center of large soup plates or shallow bowls, ladle the creamy broth around and scatter the cracklings over top. Finish each serving with a sprinkling of chopped parsley and minced chives.Strong Fish Stock:
2 tablespoons butter
2 medium onions, very thinly sliced
4 stalks celery, very thinly sliced
2 medium carrots, peeled and very thinly sliced
2 dried bay leaves
1/4 cup roughly chopped fresh flat-leaf parsley leaves and stems
6 to 8 sprigs fresh thyme
2 tablespoons black peppercorns
1 large (6 inches long or more) or 2 small (4 inches long or less) fish heads from cod or haddock, split lengthwise, gills removed and rinsed clean of any blood.
2 1/2 to 3 pounds fish bones from sole, flounder, bass and/or halibut, cut into 2-inch pieces and rinsed clean of any blood
1/4 cup dry white wine
Kosher or sea salt Melt the butter in a heavy 7 to 8-quart stockpot over medium heat. Add the onions, celery, carrots, bay leaves, parsley, thyme, and peppercorns and cook, stirring frequently with a wooden spoon, until the vegetables become very soft without browning, about 8 minutes.
Place the fish head on the vegetables and stack the fish frames evenly on top. Pour in the wine, cover the pot tightly and let the bones sweat until they have turned completely white, 10 to 15 minutes.
Add enough very hot or boiling water (approximately 2 quarts) to just barely cover the bones. Give the mixture a gentle stir and allow the brew to come to a simmer. Simmer for 10 minutes, uncovered, carefully skimming off any white foam that comes to the surface (try to leave the herbs, spices and vegetables in the pot).
Remove the pot from the stove, stir the stock again and allow it to steep undisturbed for 10 minutes. Ladle through a fine-mesh strainer and season lightly with salt. If you are not going to be using the stock within the hour, chill it as quickly as possible.
Cover the stock after it is thoroughly chilled (it will have a light jellied consistency) and keep refrigerated for up to 3 days, or freeze for up to 2 months.
Yield: about 2 quarts
Tuesday, April 28, 2009
Chunky Chicken Soup
Simple & Delicious
I am a stay-at-home mom who relies on my slow cooker for fast, nutritious meals with minimal cleanup and prep time. I knew this recipe was a hit when I didn't have any leftovers and my husband asked me to make it again. —Nancy Clow, Mallorytown, Ontario
METHOD: Slow Cooker
TIME: Prep: 15 min. Cook: 4-1/2 hours
1-1/2 pounds boneless skinless chicken breasts, cut into 2-inch strips
2 teaspoons canola oil
2/3 cup finely chopped onion
2 medium carrots, chopped
2 celery ribs, chopped
1 cup frozen corn
2 cans (10-3/4 ounces each) condensed cream of potato soup, undiluted
1-1/2 cups chicken broth
1 teaspoon dill weed
1 cup frozen peas
1/2 cup half-and-half cream
In a large skillet over medium-high heat, brown chicken in oil or until no longer pink. With a slotted spoon, transfer to a 5-qt. slow cooker. Add the onion, carrots, celery and corn. In a large bowl, whisk the soup, broth and dill until blended; stir into slow cooker.
Cover and cook on low for 4 hours or until vegetables are tender. Stir in peas and cream. Cover and cook 30 minutes longer or until heated through. Yield: 7 servings.
One serving:1 cup
Calories: 229, Fat:7 g, Saturated Fat:3 g, Cholesterol:
Beth Layman :)
Anna,Robert & Robin Scorpio(Drake) Fan Forever
Chili in Bread Bowls
Taste of Home
Some say you can have your cake and eat it, too...I say eat your chili and the bowl, too! I work the "graveyard shift" at the post office in Portland. During those hours, there is no place to buy meals, so I often bring in dishes like this chili to share with co-workers. —:Nancy Clancy Standish, Maine
METHOD: Slow Cooker
TIME: Prep: 15 min. Cook: 7 hours
1 tablespoon all-purpose flour
1/4 teaspoon salt
1/8 teaspoon pepper
1/2 pound each lean beef stew meat, boneless skinless chicken breast and boneless pork, cut into cubes
1 tablespoon vegetable oil
1 medium onion, chopped
1 medium green pepper, chopped
1 jalapeno pepper, seeded and chopped*
1 can (28 ounces) diced tomatoes, drained
1 can (16 ounces) kidney beans, rinsed and drained
1 can (15-1/2 ounces) navy beans or great northern beans, rinsed and drained
1 can (8 ounces) tomato sauce
1 tablespoon chili powder
1 garlic clove, minced
1-1/2 teaspoons ground cumin
1/2 teaspoon dried basil
1/4 to 1/2 teaspoon cayenne pepper
9 large hard rolls
Sour cream, chopped green onions and sweet red pepper, optional
In a large resealable plastic bag, combine the flour, salt and pepper. Add meat in batches; toss to coat. In a large skillet, brown meat in oil in batches. Transfer to a 5-qt. slow cooker with a slotted spoon. Stir in onion, peppers, tomatoes, beans, tomato sauce and seasonings. Cover and cook on low for 7-8 hours or until the meat is tender.
Cut tops off rolls; carefully hollow out bottom halves. Spoon about 1 cup of chili into each roll. Garnish with sour cream, onions and red pepper if desired. Yield: 9 servings.
One serving:(1 cup)
Calories: 420, Fat:8 g, Saturated Fat:2 g, Cholesterol:
Anna,Robert & Robin Scorpio(Drake) Fan Forever