Ingredients
o 2 cups of cooked whole wheat spaghetti
o 1 tablespoon sesame oil
o 3 tablespoons smooth peanut butter
o 1 tablespoon fresh ginger, chopped
o red pepper flakes to taste (approx. 1 teaspoon)
o 3 tablespoons hot water
o 1 garlic clove, chopped
o 2 tablespoons soy sauce
o 1 tablespoon apple juice
o 1 tablespoon toasted sesame seeds
Directions
1. Cook spaghetti as directed by the manufacturer.
2. Combine all other ingredients, mix until peanut butter is dissolved.
3. Add sauce to drained pasta, toss until pasta is fully coated.
4. Sprinkle with toasted sesame seeds.
Serves 4.
Tuesday, June 30, 2009
Spicy Round Steak
Ingredients
1 lb beef, round steak cubes
1-1/2 cups tomato sauce
1 tsp garlic
1 tbsp onion powder
1/2 cup red pepper, chopped
1/2 cup green pepper, chopped
1/2 cup mushroom, chopped
1 large potato, diced small
1/2 cup carrots, diced small
4 cups water
1 tbsp canola oil
Directions
Cut all fat from steak and chop into bite size pieces.
Brown in medium heat skillet using the oil.
Once brown, place meat in medium sized casserole pan.
Place all remaining ingredients over meat and place in 350 degree oven for one hour.
Number of Servings: 4
1 lb beef, round steak cubes
1-1/2 cups tomato sauce
1 tsp garlic
1 tbsp onion powder
1/2 cup red pepper, chopped
1/2 cup green pepper, chopped
1/2 cup mushroom, chopped
1 large potato, diced small
1/2 cup carrots, diced small
4 cups water
1 tbsp canola oil
Directions
Cut all fat from steak and chop into bite size pieces.
Brown in medium heat skillet using the oil.
Once brown, place meat in medium sized casserole pan.
Place all remaining ingredients over meat and place in 350 degree oven for one hour.
Number of Servings: 4
Wednesday, June 10, 2009
Turkey Chili
Ingredients
10 oz. ground turkey, 93% lean
2 cups sliced zucchini
2 cups sliced yellow squash
3-15 oz. cans tomatoes
2 celery stalks
2-8 oz. cans beef broth
1 can black beans
1 onion
Directions
Chop all ingredients into same size dices.
Saute' onion and turkey.
Add rest of veggies and broth.
Simmer for 30 minutes.
Add black beans and cook for 10 more minutes.
Number of Servings: 10
10 oz. ground turkey, 93% lean
2 cups sliced zucchini
2 cups sliced yellow squash
3-15 oz. cans tomatoes
2 celery stalks
2-8 oz. cans beef broth
1 can black beans
1 onion
Directions
Chop all ingredients into same size dices.
Saute' onion and turkey.
Add rest of veggies and broth.
Simmer for 30 minutes.
Add black beans and cook for 10 more minutes.
Number of Servings: 10
Salsa with Corn and Black Beans
Ingredients
4 medium tomatoes, diced
1/2 white onion, chopped
1/2 cup fresh cilantro, chopped
2 cloves garlic, minced
1 ear corn (about 6 oz canned)
1 jalapeno, finely chopped
1/2 cup cooked black beans
juice of 1/2 lime
Directions
Combine all ingredients. Allow flavors to blend in refrigerator for at least an hour, taste and adjust seasonings.
Makes about 4.5 cups, or 18 1/4 cup servings.
Number of Servings: 18
4 medium tomatoes, diced
1/2 white onion, chopped
1/2 cup fresh cilantro, chopped
2 cloves garlic, minced
1 ear corn (about 6 oz canned)
1 jalapeno, finely chopped
1/2 cup cooked black beans
juice of 1/2 lime
Directions
Combine all ingredients. Allow flavors to blend in refrigerator for at least an hour, taste and adjust seasonings.
Makes about 4.5 cups, or 18 1/4 cup servings.
Number of Servings: 18
Sizzling Shrimp with Corn Salsa
Ingredients
2 tbsp olive oil
3 cups frozen corn
1 small jalapeno, diced
1 medium tomato, diced
1/4 cup lime juice
4 green onions, sliced thin
1 pound shrimp
1/3 cup honey BBQ sauce
Directions
Heat 1 tbsp oil in skillet, stir fry corn and jalapeno pepper until corn is light brown.
Transfer corn to serving bowl and toss with tomato, lime juice, and onion.
Heat 1 tbsp oil in skillet, sear shrimp over medium/high heat for 1 to 2 minutes until shrimp are pink.
Add BBQ sauce and cook 2-3 minutes until sizzling hot.
Number of Servings: 6
2 tbsp olive oil
3 cups frozen corn
1 small jalapeno, diced
1 medium tomato, diced
1/4 cup lime juice
4 green onions, sliced thin
1 pound shrimp
1/3 cup honey BBQ sauce
Directions
Heat 1 tbsp oil in skillet, stir fry corn and jalapeno pepper until corn is light brown.
Transfer corn to serving bowl and toss with tomato, lime juice, and onion.
Heat 1 tbsp oil in skillet, sear shrimp over medium/high heat for 1 to 2 minutes until shrimp are pink.
Add BBQ sauce and cook 2-3 minutes until sizzling hot.
Number of Servings: 6
Bean Salad
1 cup sliced raw onion
1 cup chopped sweet red pepper
2 medium stalks celery chopped
2 cloves garlic minced
1 tsp minced fresh ginger
240 grams kidney beans
260 grams canned sweet corn
220 grams butter or lima beans
1/4 cup cider vinegar
2 tbsp olive oil
2 packets Stevia sweetener
salt & pepper to taste
Directions
Combine all ingredients and serve.
Number of Servings: 6
1 cup chopped sweet red pepper
2 medium stalks celery chopped
2 cloves garlic minced
1 tsp minced fresh ginger
240 grams kidney beans
260 grams canned sweet corn
220 grams butter or lima beans
1/4 cup cider vinegar
2 tbsp olive oil
2 packets Stevia sweetener
salt & pepper to taste
Directions
Combine all ingredients and serve.
Number of Servings: 6
Goulash
Ingredients
16 oz lean ground beef
2 cups water
2 cups carrots, chopped
1 small onion, chopped
1/2 cup mushrooms, chopped
3-1/2 cups diced tomatoes, no salt
1 cup frozen peas
2-3/4 cup dry whole wheat noodles
Directions
Brown and drain ground beef.
Add water, carrots, onion, mushrooms, and tomatoes.
Simmer until vegetables are tender.
Meanwhile, cook noodles.
Add peas and noodles to vegetables.
Makes 8-1 cup servings.
16 oz lean ground beef
2 cups water
2 cups carrots, chopped
1 small onion, chopped
1/2 cup mushrooms, chopped
3-1/2 cups diced tomatoes, no salt
1 cup frozen peas
2-3/4 cup dry whole wheat noodles
Directions
Brown and drain ground beef.
Add water, carrots, onion, mushrooms, and tomatoes.
Simmer until vegetables are tender.
Meanwhile, cook noodles.
Add peas and noodles to vegetables.
Makes 8-1 cup servings.
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