| INGREDIENTS
4 cups cooked
rice
EQUIPMENT Vetetable cutting
board & sharp knife
|
DIRECTIONS
Prepare the vegetables,
and sauté them in the oil over medium heat while you cut up the
chicken. Add the chicken, soy sauce, and spices to the vegetables. Grate
the orange peel and add it to the skillet. Add water if necessary to prevent
too much browning or burning. Stir-fry the mixture until the chicken loses
its pink color. Cover tightly and allow to simmer gently for another 10
minutes to soften the vegetables and blend the flavors. Serve the chicken
mixture over warm rice and top with cilantro.
Makes 4 portions.
Each portion provides about 460 calories, 32 grams protein, 8 grams fat,
63 grams carbohydrates, and 6 grams fiber.
|
| INGREDIENTS
2 medium
onions, chopped (about 2½ cups)
EQUIPMENT Vegetable cutting
board & sharp knife
|
DIRECTIONS
To prepare the marinade, combine the chopped onion, vinegar, soy sauce, and sesame oil in a non-aluminum bowl or casserol. Add the turkey cubes to the marinade and stir to make sure they are all well coated. Cover and refrigerate until ready to cook (preferably for 12-24 hours). Baste with the marinade a few times as you think of it. When ready to
cook, sauté the turkey pieces (uncovered) in about 1 tablespoon
oil on medium heat until golden brown on one side (about 5 minutes). Then
turn over and add the remaining marinade to the skillet. Cover and continue
to cook for another 5-7 minutes on low heat until the meat is tender and
the marinade is thoroughly heated (and the onions cooked). You may need
to add some water to keep the sauce from drying out, as you want to have
enough to serve as a sauce with the meat. Serve over rice or pasta.
Makes 4 servings. Each portion porvides about 210 calories, 28 grams protein, 6 grams fat, 10 grams carbohydrate, and 2 grams fiber. |
| INGREDIENTS
1 15-oz.
can broth (chicken or vegetable)
EQUIPMENT Can opener
|
DIRECTIONS
Pour broth, garbanzo
beans, and tomato sauce into saucepan. Bring to rapid boil. Add spinach
and garlic and cook another 1-2 minutes until the spinach is thoroughly
heated.
Makes about 5
cups of soup. Each cup provides about 130 calories, 9 grams protein, 2
grams fat, 21 grams carbohydrates, and 6 grams fiber.
|
| INGREDIENTS
1 teaspoon
olive oil
EQUIPMENT Vegetable cutting
board & sharp knife
|
DIRECTIONS
Sauté the onion, green pepper, and carrots in the olive oil for about 5 minutes. Add the sirloin and cook until the pink is gone. Add the garlic and dried herbs. Then add the parsley, kidney beans, tomatoes, and tomato sauce. Simmer covered while you prepare the rest of the meal. Add broth as needed to achieve the desired consistency. While the sauce
can be ready in 15 minutes if you simmer it uncovered, the taste and texture
improve if you let it simmer longer until the grated carrots are soft enough
to blend into the sauce. Serve over your favorite grain or pasta.
Makes about 8
cups. Each cup provides about 220 calories, 20 grams protein, 4 grams fat,
26 grams carbohydrate, and 5 grams fiber.
|
| INGREDIENTS
1 pound
borccoli, trimmed, cut into florets, stems sliced (about 6 cups raw)
EQUIPMENT Vegetable cutting
board & sharp knife
|
DIRECTIONS
Bring 1-inch water
to a rapid boil in the saucepan. Add broccoli, cover tightly and simmer
for 3 minutes. Drain. Add garlic, oil, and salt. Cover and put back on
burner. cook for 1 more minute. During this time hold the lid and shake
the pan once or twice to coat the broccoli.
Makes about 3
cups cooked broccoli. Each cup provides about 60 calories, 5 grams protein,
2 grams fat, 9 grams carbohydrate, and 5 grams fiber.
|
| INGREDIENTS
½ cup Ginger
Snap 'Taters (recipe below)
EQUIPMENT Large spoon
|
DIRECTIONS
Place the sweet
potatoes in the middle of the tortilla. Add red peppers, cilantro, and
green onion. Fold in the top and bottom of the tortilla, and wrap it together,
(like a burrito). You can eat it cold or warm it in the microwave for 60
seconds to take the chill off. Heating will enhance the flavors.
Makes 1 wrap.
Each wrap provides about 320 calories, 7 grams protein, 2 grams fat, 63
grams carbohydrate, and 7 grams fiber.
|
| INGREDIENTS
2 large
(about 2 pounds) sweet potatoes (ruby yams), peeled, cut into half-inch
cubes (about 6-7 cups)
EQUIPMENT 2-quart microwave
safe casserole with tight-fitting lid
|
DIRECTIONS
Toss all ingredients
together and microwave on high heat for 20 minutes, or until barely tender.
Stir once or twice during this time to ensure even cooking.
Makes about 2
cups or 8 half-cup portions of cooked sweet potatoes. Each portion provides
about 135 calories, 2 grams protein, <1 gram fat, 32 grams carbohydrate,
and 4 grams fiber.
|
| INGREDIENTS
1 8-oz.
can crushed pinapple (canned in own juice)
EQUIPMENT Can opener
|
DIRECTIONS
Drain pineapple,
reserving juice for begerage or gelatin dessert. Chop walnuts. Clean grapes.
Peel oranges. Cut each orange into 8 sections, then cut each section in
half. Mix fruit and nuts into yogurt. Taste and add more sugar if the oranges
are not very sweet. Store in refrigerator for a few hours before serving,
so flavors have a chance to combine. Serve garnished with fresh mint sprigs
for color.
Makes 8 portions
(each about ¾ cup). Each portion provides about 155 calories, 3
grams protein, 5 grams fat, 27 grams carbohydrate, and 2 grams fiber, plus
95 mg calcium.
|
| INGREDIENTS
1 cup fresh
orange juice (juice of 2 med. oranges)
EQUIPMENT Measuring cups
& spoons
|
DIRECTIONS
Pour all ingredients
into blender and blend until smooth.
Makes 2 servings.
Each serving provides about 180 calories, 2 grams protein, 1 gram fat,
44 grams carbohydrate, and 5 grams fiber.
|
| Start with apples,
peel & core then cut into little pieces; cut banana slices into a bowl
with the apples.
Add, raisins, dried cranberries & sprinkle wheat germ, dried coconut on top. Pour a mixture
of (store-bought is ok) soymilk (plain) & almond-milk instead of regular
milk.
|
This recipe came
from a fellow hepper on a message board! She says it sounds really weird
but tastes great!!
|