Marinades & Dressings

Pork or Chicken Jerk Marinade

Ingredients

Jerk Marinade:

• 2 teaspoons allspice
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon ground nutmeg
• 1/2 onion
• 8 cloves garlic or 1 whole head
• 1 (1-inch) piece fresh ginger, sliced
• 3 scallions, sliced
• 3 limes, juiced
• Splash low-sodium worchester sauce
• 1/4 cup extra-virgin olive oil, plus more for drizzling
• Kosher salt and freshly ground black pepper
• 6 sprigs fresh thyme, leaves picked
• 1 Scotch bonnet pepper, halved, plus more to taste
• 1/4 cup packed light splenda brown sugar
• 1 whole free-range chicken (about 5 pounds), cut into 10 pieces
• Limes, for garnish
• Parsley, for garnish
• ¼ cup miso

Directions

Begin by making the jerk marinade. Combine all the marinade ingredients in a blender and process until you have a smooth puree.

Add chicken or pork pieces into a large resealable plastic bag and pour in the marinade. Put the bag into a baking dish and let marinate in the refrigerator overnight.

Preheat oven to 300 degrees F.

Bake in the oven "low and slow" until chicken is tender, about 1 hour. Remove the chicken or pork from the baking sheet to a serving platter and garnish with limes and parsley before serving.

Mango Dressing

2 cups very ripe mango chunks

¼ cup lime juice

¼ cup fresh orange juice

¼ cup cider vinegar

½ teaspoon grated orange peel

Pinch of ground ginger

In a blender, combine all the above ingredients and whirl until very smooth.  Use on a nice green salad or a fruit salad.  Will keep up to a week.

Refreshing Cucumber Marinade with Dill

1 English cucumber

½ cup rice vinegar

3 packets artificial sweetener

1/8 to ¼ cup chopped dill

Slice cucumber, mix ingredients and marinated for 2 hours.

Ham and Cheese Egg Souffle with a Mushroom Sauce

Souffle Ingredients:

1 container of eggbeaters

¼ cup of skim milk

2 cups low fat shredded cheddar cheese

2 thick slices ham cut into small pieces

1 package of sliced mushrooms

½ cup chives

1-package whole-wheat deli flat sandwiches

4 tablespoons reduced fat margarine

Directions:

Tear into pieces bread and pour 4 tablespoons of melted butter on top and toss to coat. In separate bowl combine all other ingredients.  In an 8x10 casserole dish spray with butter substitute and lay bread on bottom.  Pour on top the remaining egg mixture and cover with plastic wrap over night.  Preheat oven to 350 degrees.  When oven ready cook at 350 degrees for 40-50 minutes.  Pierce with knife the middle of the soufflé and confirm knife comes out clean.  Serve each piece on an individual plate and ladle a half of cup of sauce for each serving.

Sauce Ingredients:

1 26 oz 98% fat free cream of mushroom soup

1-cup light sour cream

½ cup skim milk

3 thick slices of ham cut into bite size pieces

½ cup of frozen garden peas

Direction for sauce:

Mix all ingredients together on the stove and heat until comes to a low boil. Turn on low and serve on top of individual servings.

Chicken and Broccoli Pasta

                                                                                        

Ingredients:

1lb boneless skinless chicken breast

1 bag chopped broccoli (chop to smaller bite size pieces) or 1 head of broccoli (chopped in small pieces)

2 beefsteak tomatoes chopped

1 cup low sodium chicken stock

½ of a fresh lemon

2 TBS low fat parmesan

1 tablespoon reduced fat margarine

2 teaspoons olive oil

2 teaspoons chopped garlic add more if you prefer

¼ cup chopped fresh basil or 1 teaspoon dried

Dash of Kosher or Sea Salt

Optional to add fresh rosemary if you like a stronger taste to go with the chicken

Add a dash of fresh cracked black pepper, red pepper flakes, onion powder

In this recipe because it is such simple ingredients I find it very important to use fresh when possible.  I learned this recipe in Brazil and it has always been a staple.  Make the sauce and place it over salmon or use shrimp in place of chicken!

Directions:

Rinse and pat dry chicken breasts. Lightly salt and pepper both sides of chicken.  Bring water to a boil in pot for whole wheat pasta.  In a pan heat 1 teaspoon of oil and spray with a little pam. Get pan nice and warm and cook chicken until mostly finished (chicken can be grilled as well and added at the end of the recipe). Set chicken to the side.  Add 1-teaspoon oil and 1 TBS of low fat margarine to pan. Add garlic and sauté for 2 minutes. Add chopped broccoli and toss for a minute. Add tomatoes and toss again.  Add chicken back to the pan and gradually add in chicken broth and seasonings. Bring to a boil and then reduce heat to a low simmer for 5 minutes. Add ½ of a fresh squeezed lemon and stir completely (add more lemon if you would like).  Serve over ½ cup of pasta and sprinkle with parmesan cheese!

Chicken Enchiladas

Chicken Enchiladas

Ingredients

1 tablespoon olive oil
1 small yellow or white onion, chopped
2 large jalapeño, seeded and chopped
2 large cloves of garlic, chopped
2 10-ounce can chopped tomatoes
1 4-ounce can chopped green chile peppers
2 cups baby spinach leaves
2 6-ounce chicken breasts, cooked, shredded or 1 lb lean ground beef
1/2 teaspoon oregano
1/2 teaspoons salt

Several dashes of hot sauce
1/2 cup reduced-fat sour cream
2 cups shredded part-skim cheddar cheese or low fat Mexican style cheese
6 small whole grain flour tortillas
non-stick cooking spray

Directions

Coat 2 pie dishes with cooking spray. Set aside. Preheat the oven to 400°

Heat a large skillet over medium-high heat. Add olive oil. When oil is hot add the onion, jalapeño, and garlic. Cook 7-8 minutes, stirring occasionally, until the onions begin to soften but do not turn brown. Add the tomatoes along with their juices, spinach, chicken or beef, oregano, and salt. Stir until the tomato juice coats the chicken or beef and spinach. Mix in the sour cream and hot sauce.

Layer one tortilla . Add one layer of meat mixture and sprinkle on top with cheese.  Layer another tortilla with the other half of the mixture with some more cheese.  Place another tortilla spread small amt. of sour cream and the remaining cheese and bake 10-15 minutes uncovered until the cheese begins to brown.

Chicken Francaise

Chicken Francaise

Ingredients for sauce:

·         2 TBS Reduced Fat Margarine

·         3 TBS Chopped Shallots

·         1 TBS Chopped Garlic

·         1-6ounce package of sliced mushrooms

·         ¼ to ½ cup sliced green onion (optional)

·         3 cups low sodium chicken broth

·         2 TBS dried parsley

·         ½ tsp of black pepper

·         1 TBS of grated parmesan cheese

·         1 TBS of cornstarch

·         ¾ cup of Lemon juice

·         1 can of Artichoke hearts

Ingredients for chicken:

·         6 chicken breasts

·         1 cup egg beaters

·         1 tsp crushed black pepper

·         1 TBS dried oregano

·         1-11/2 cups of shredded parmesan cheese

·         2 TBS of olive oil

·         Spray Pam

·         ½ Lemon

Directions for Sauce:

Melt reduced fat margarine in sauté pan.  Sauté shallots in pan for about 3 minutes.  Add garlic to shallots, and sauté for an additional minute.  Add one 6 ounce package of sliced mushrooms to pan and sauté for 1-2 minutes.  Add ¼ to ½ cup of sliced green onion to mixture.  Add 3 cups low sodium chicken broth and ¾ cup of lemon juice to sauté pan and mixture.  Add 2 TBS of dried parsley, ½ tsp black pepper, and 1 TBS of grated parmesan cheese to mixture in sauté pan.  In a separate bowl add 4 TBS of hot mixture and 1 TBS of cornstarch together, and mix.  Slowly add bowl mixture to pan, and bring to a boil.  Reduce and simmer for 5 minutes.  While simmering, wash and drain 1 can of artichoke hearts and coarsely chop. Gradually add artichoke hearts to sauce.  Pour mixture onto serving platter, placing chicken on top.  Best served over a bed of spinach or brown rice.  Sauce makes 6-8 servings. 

Directions for chicken:

In a shallow bowl, pour ½ cup eggbeater.  In another bowl add 1 cup of parmesan cheese, 1 tsp of crushed black pepper, and 1 TBS of oregano.  In a gallon zip lock bag, place chicken breast in bag and pound until thinly flattened, and continue this with a chicken breast.  Place chicken in eggbeater bowl, and then roll gently into parmesan mixture.  Take 2 skillets and place 1 TBS of olive oil in each along with spray.   Bring both to a medium to high heat.  Once chicken is coated and rolled, transfer to skillet and pan sear 5-7 minutes, turning once.  When completed, place on warm serving dish.  Squeeze lemon on top.  May serve sauce on bottom. 

Shepherd’s Pie

Shepherd’s Pie

Pat yourself on the back, because

YOU CAN HAVE IT!!

Ingredients

·    4 cups of cooked cauliflower or 2 frozen bags

·    4 tablespoons fat free sour cream

·    4 tablespoons low fat softened cream cheese

·    1/2 cup low fat parmesan cheese

·    ¼ cup egg substitute 

·    1/2 cup low sodium chicken broth

·    Ground black pepper, to taste

·    1 tablespoon extra-virgin olive oil, 1 turn of the pan

·    1 3/4 pounds lean ground beef (can use all beef or turkey) and ground lamb

·    1 bag of frozen peas and carrots

·    1 onion, chopped

·    2 tablespoons reduced fat margarine

·    5 tablespoons cornstarch

·    2 cup low sodium beef stock or broth

·    1 teaspoons low sodium Worcestershire, eyeball it

·    1 teaspoon sweet paprika

·    2 tablespoons chopped fresh parsley leaves

Directions

Cook cauliflower in boiling water, drain, and pour cauliflower into a bowl and chop with fork into small pieces. Combine sour cream, eggbeater, cream cheese, parmesan cheese and cauliflower. Add to blender and mix until a mash potato substance (smooth).

In a pan, add oil bringing to a medium to high heat, add beef and lamb (can use all beef. Season meat with pepper. Brown and crumble meat for 3 or 4 minutes. If you are using lamb and the pan is fatty, spoon away some of the drippings.  Add thawed peas and carrots with chopped onions.  Cook veggies with meat 5 minutes, stirring frequently. Mix cornstarch with 2 tablespoons of water until smooth consistency.  In a second small skillet over medium heat cook margarine and corn starch mixture together 2 minutes. Whisk in broth and low sodium Worcestershire sauce. Thicken gravy 1 minute. If you desire thicker gravy, add more cornstarch.  Add gravy to meat and vegetables. Preheat broiler to high. Fill a 9 x 11 casserole pan with meat and vegetable mixture. Spoon cauliflower mixture over meat evenly. Top cauliflower with paprika and broil 6 to 8 inches from the heat until cauliflower is evenly browned. Top casserole dish with chopped parsley and serve.

Shepherd’s Pie

Pat yourself on the back, because

YOU CAN HAVE IT!!

Ingredients

·    2 cups of cooked cauliflower

·    2 tablespoons fat free sour cream

·    2 tablespoons low fat softened cream cheese

·    ¼ cup parmesan cheese

·    ¼ cup egg substitute 

·    1/2 cup low sodium chicken broth

·    Ground black pepper, to taste

·    1 tablespoon extra-virgin olive oil, 1 turn of the pan

·    1 3/4 pounds lean ground beef (can use all beef or turkey) and ground lamb

·    1 bag of frozen peas and carrots

·    1 onion, chopped

·    2 tablespoons margarine

·    2 tablespoons cornstarch

·    1 cup low sodium beef stock or broth

·    2 teaspoons low sodium Worcestershire, eyeball it

·    1 teaspoon sweet paprika

·    2 tablespoons chopped fresh parsley leaves

Directions

Cook cauliflower in boiling water, drain, and pour cauliflower into a bowl and chop with fork into small pieces. Combine sour cream, eggbeater, cream cheese, and parmesan cheese. Mash cauliflower mixture until almost smooth.

In a pan, add oil bringing to a medium to high heat, add beef and lamb (can use all beef. Season meat with pepper. Brown and crumble meat for 3 or 4 minutes. If you are using lamb and the pan is fatty, spoon away some of the drippings.  Add thawed peas and carrots with chopped onions.  Cook veggies with meat 5 minutes, stirring frequently. Mix cornstarch with 2 tablespoons of water until smooth consistency.  In a second small skillet over medium heat cook margarine and corn starch mixture together 2 minutes. Whisk in broth and low sodium Worcestershire sauce. Thicken gravy 1 minute. If you desire thicker gravy, add more cornstarch.  Add gravy to meat and vegetables. Stir in peas.

Preheat broiler to high. Fill a small rectangular casserole with meat and vegetable mixture. Spoon cauliflower mixture over meat evenly. Top cauliflower with paprika and broil 6 to 8 inches from the heat until cauliflower is evenly browned. Top casserole dish with chopped parsley and serve.