|
2 |
teaspoons extra virgin olive oil |
|
1 |
medium onion, rough chopped |
|
6 |
garlic cloves, fine minced |
|
1 |
medium jalapeno pepper, fine chopped
(take ALL seeds out of jalapeno) |
|
1/2 |
medium green bell pepper (small ¼”
squares) |
|
4 |
small boneless skinless chicken breasts (or 3 med. sized) |
|
2 |
cups frozen corn nib-lets |
|
1/2 |
cup dry white wine or water
(I used the white wine – dry white chardonnay ) |
|
2 |
teaspoons powered cumin |
|
1 |
teaspoon powered chili powder |
|
1/4 |
teaspoon powered cayenne pepper (not a drop
more) |
|
2 |
(32 ounce) boxes chicken broth (lowest sodium levels you can find) |
|
1 |
(28 ounce) can diced tomatoes (lowest
sodium levels you can find – 190 to 220mg) |
|
2 |
(8 ounce) cans tomato sauce (no
salt added on can) |
|
1 |
(14 ounce) can black beans
(well rinsed & drained)
|
|
5 |
baked tortilla chips on top of each bowl of soup when served
(baked scoops worked best – less fat) |
Optional Toppings:
|
|
|
My Taste Preference is with NO Sour Cream / Avocado-Guacamole /
Mexican Cheese Added – as cooked above it is so good that the
additional calories are not needed - Taste soup without a. or b. below to
test if desired before adding. a. Sour Cream or Avocado/Guacamole dollop on top, optional b. Shredded Mexican Cheese Mix sprinkled on top, optional |
|
Directions:
|
Nutrition Facts * Calculated for 1
serving (406g)
(406 g = 14.32 oz) |
||
|
|
||
|
Calories 164 |
||
|
Amount Per Serving |
%DV |
|
|
Total Fat 3.1g |
4% |
|
|
|
Saturated Fat 0.6g |
3% |
|
|
Polyunsat. Fat 0.7g |
|
|
|
Monounsat. Fat 1.4g |
|
|
|
Trans Fat 0.0g |
|
|
Cholesterol 27mg |
9% |
|
|
Sodium 911mg |
37% |
|
|
Potassium 690mg |
19% |
|
|
Total Carbohydrate 16.5g |
5% |
|
|
|
Dietary Fiber 2.7g |
10% |
|
|
Sugars 5.3g |
|
|
Protein 16.9g |
33% |
|
|
Vitamin A 397mcg |
7% |
|
|
Vitamin B6 0.5mg |
26% |
|
|
Vitamin B12 0.3mcg |
5% |
|
|
Vitamin C 19mg |
32% |
|
|
Vitamin E 1mcg |
3% |
|
|
Calcium 54mg |
5% |
|
|
Magnesium 42mg |
10% |
|
|
Iron 2mg |
13% |
|
|
Alcohol 1.2g Caffeine 0.0mg |
||
|
|
||
Disney’s Wilderness
Lodge – Whispering Caynon Café – Apple Vinaigrette
Dressing/Salad
Yield: 15 Ounces
Ingredients:
¼ Cup Cider Vinegar (plus 1 Tbsp if you like more
vinegar effect)
¼ Cup Apple Juice
2 Tbsp Lemon
Juice
½ Cup Smooth Applesauce
½ Tsp
Salt
½ Tsp White
Sugar
1 1/3 Cup Canola
Oil
Method of
Preparation:
Place over Chop
Salad including:
Chopped Iceberg
Lettuce, grill chicken breast then cube to ½”, small cubed apples
(skin removed) with light coating of lemon juice to stop browning, chopped hard
boiled eggs, sharp cheddar shredded cheese, dried cranberries, chopped walnuts (toss chopped walnuts
– lg. chunks – I split in half - with maple syrup then heat on
baking tray at 325f for 18 min – allow to cool), pepper.
1 Heat olive oil in heavy large pot over medium-high heat. Lightly salt the beef pieces. Working in batches if necessary, add the beef (do not crowd the pan, or the meat will steam and not brown) and cook, without stirring, until nicely browned on one side, then use tongs to turn the pieces over. Continue to cook in this manner until all sides are browned, about 5 minutes. Add garlic and sauté 1 minute. Add beef stock, Guinness, red wine, tomato paste, sugar, thyme, Worcestershire sauce and bay leaves. Stir to combine. Bring mixture to boil. Reduce heat to medium-low, then cover and simmer 1 hour, stirring occasionally.
2 While the meat and stock is simmering, melt butter in another large pot over medium heat. Add potatoes, onion and carrots. Sauté vegetables until golden, about 20 minutes. Set aside until the beef stew in step one has simmered for one hour.
3 Add vegetables to beef stew. Simmer uncovered until vegetables and beef are very tender, about 40 minutes. Discard bay leaves. Tilt pan and spoon off fat. Transfer stew to serving bowl. Add salt and pepper to taste. Sprinkle with parsley and serve. (Can be prepared up to 2 days ahead. Cool slightly. Refrigerate uncovered until cold, then cover and refrigerate. Bring to simmer before serving.)
Serves 4 to 6.
Mrs. Nagle’s Tomato Sauce (Passed Away at 87 Years
Old on Mothers Day, 2006)
Recipe from scratch – Passed down over 6 known generations from
Ingredient
List:
· ½ Cup Canola Oil
· 6 to 8 Med. Cloves Fresh Crushed & Minced Garlic to Universal Small Size
·
Optional: Hamburger 80-20 or Sweet Sausage or Pork
·
Qty 2 – 28 Oz Can Pear Tomatoes with Basil (Wal-Mart Great
Value Brand – Nothing added in can except tom. & basil)
·
Qty 1 – Small Can Tomato Paste (Contadina Brand)
·
1 TBSP Un-Salted Garlic Powder
·
1 TSP Dry Parsley
·
1 Light TSP Salt (If you used Optional Sweet Sausage cut salt in
half)
·
1 Heavy TSP Pepper
·
½ TSP Dry Oregano (Not a Drop More)
· 1 TBSP Very Good Extra Virgin Olive Oil
· San Giorgio Fine Spaghetti
Directions:
a.) In Large Dutch Oven (ALWAYS with lid off – Non Reactive Metal – I use a porcelain coated cast iron Dutch Oven) at Medium Heat add ½ Cup Canola Oil (Canola used today as more healthy)
b) Add 8 Med.
Cloves Fresh Crushed Garlic and Minced to Universal Small Size Garlic and put
in oil until GOLDEN BROWN – 5 to 7 min. (do not burn)
c.) Optional:
Add Hamburger 80-20 or Sweet Sausage or Pork & Brown in Garlic Infused Oil
then proceed as below – Just
brown do not need to cook through
d) After garlic
is golden (and meat browned – Optional) put blended tomatoes in Dutch
Oven (see how below)
Blended Tomatoes:
·
Qty 2 – 28 Oz Can Pear Tomatoes with Basil (Wal-Mart Great
Value Brand – Nothing added in can except tom. & basil)
·
Qty 1 – 6 Oz Can
Tomato Paste (Contadina Brand)
·
Put In Blender 2 cans
of tomatoes with broth from can with tomato paste & blend with 3 quick
pulses to break apart (if you like
chunks use less pulses or hand crush)
·
Note: Depending on size of blender you might have to do in 2
batches (if hand crushed you save dirtying your blender)
e) After blended
/ crushed tomatoes are in pot mix well with oil / garlic in pot & mix
spices into tomatoes:
·
1 TBSP Un-Salted Garlic Powder
·
1 TSP Dry Parsley
·
1 Light TSP Salt (If you used Optional Sweet Sausage cut salt in
half)
·
1 Heavy TSP Pepper
·
½ TSP Dry Oregano (Not a Drop More)
f)
DON’T BURN – Turn to Med Low with few small bubbles (if gas stove
you can put a cast iron griddle under pot to keep from burning).
g)
Take off heat & add 1 TBSP very good Extra Virgin Olive Oil to Tomato Sauce
& put on Pasta
h)
San Giorgio Spaghetti - Cook to preference & do not rinse starch off
– drip dry
I)
Pull pasta up thru sauce to serve. Not 1 drop of sugar & it is naturally
cooked slightly sweet.
This
recipe cannot be short circuited as the start of the natural sweetening process
that starts with the caramelizing of the minced fresh garlic that ends with the
four hour low cooking of the sauce. The sauce does not loose its bitterness
until after the 3 hour mark. The vast majority of good Italian cooks use a
small amount of sugar to accomplish what this recipe does naturally. This is
the best spaghetti sauce I ever tasted and it is very easy to accomplish.
Grab
some Crusty Italian Bread, a Bottle of Your Favorite Red Wine, Some Friends and
for Less than $20 you have a real treat.
Very Easy Grill Pork
Chop Marinade
¼
Cup Peach Preserve
1/3
Cup Honey Mustard
2
Tablespoons Lemon Juice
Combine
(do not heat marinade) & brush on often on grilled pork chop. Do not reuse
as it will be contaminated.
Walt Disney World - Beach
Club Resort:
I had this Bisque for
Thanksgiving Dinner for the past 3 years & it is the best. I obtained the
recipe from the resort. (I did not add salt because the canned tomatoes had
enough salt for my taste) I made this with the heavy cream (sometimes called
heavy whipping cream) and it was perfect. Next time I will try with low/reduced
fat whipping cream to try to lighten up the bisque.
Ingredients:
4
cans Whole Plum Tomatoes-16 ounces (I used qty 2 – 28oz cans & qty 1
– 14.5oz can & it was fine)
8
ounces Diced Celery
8
ounces Diced Onions
8
ounces Diced Carrots
1
quart Heated Heavy Cream – do not boil or burn the bottom
2
ounces Chopped Fresh Basil
To
taste Salt and White Pepper (I added no salt & 1.5 teaspoons white pepper)
6
ounces Tomato Paste
Method of Preparation:
1.
Drain liquid from canned tomatoes and save to add later
2.
Place Plum Tomatoes on a dry/not oiled sheet pan and roast in the oven for 30
minutes on 350°F
3.
Sauté onions, celery and carrots in heavy stockpot and cook until
translucent.
4.
Add roasted tomatoes with any juice that cooked off sheet pan in step 2,
reserved juice from step 1, and
tomato paste to stockpot.
5.
Cook for 40 minutes at medium heat with a covered lid – stir every 10
min’s. & re-cover.
6.
Puree mixture with a stick blender until vegetables are not visible (or put in
blender in batches if you do not have a stick blender).
7.
Add all warm cream.
8.
Finish with salt and pepper to taste (I added no salt & 1.5 teaspoons white
pepper).
9.
Add fresh chopped basil at the end.
Nutritional Analysis: One roll equals 101 calories, 133 mg sodium, 0 cholesterol, 20 gm carbohydrate, 4 gm protein, trace fat. Diabetic Exchanges: 1-1/2 starch.
Creamy Pumpkin
Soup (I
doctored Libby’s recipe)
Estimated Times:
Preparation
- 10 min | Cooking - 25 min | Yields - 5 servings - ABOUT $4.50 total for a serving of 5
A velvety-smooth
pumpkin soup that's perfect for a Thanksgiving day first course.
Source:
Ingredients:
1.
next time I will try one 6oz can regular Evaporated Milk & 6oz
skim milk to lower calories
1.
(1/2” small ear of root is more than enough - $0.10
Wal-Mart)
Directions:
MELT butter in large
saucepan over medium heat (do not brown butter). Add onion and cook at medium
for 6 minutes (do not let burn – gets rid of any strong onion taste) and
then add minced garlic, minced ginger and light brown sugar, stir and cook for
2 minutes until melted together (do not let garlic or ginger get bitter and
burn). Add broth, water, salt (optional to taste ½ now – ½
at end to taste ??) and pepper; bring to a boil, stirring occasionally. Reduce
heat to low; cook with lid on, stirring occasionally, for 15 minutes. Stir in
pumpkin, evaporated milk, 1 pack of Splenda if light brown sugar used,
cinnamon, nutmeg and cloves. Mix well and cook heat still at low, stirring
occasionally, for 5 minutes. Remove from heat (the idea is not to get to hot to
handle when blending).
TRANSFER mixture to food processor or blender or use stick blender if
you have one (in batches, if necessary); process until smooth. Return to stove
at low. Taste for Salt / Pepper / Sweetness (Splenda) Levels (it should taste
like a “not as sweet / slightly sweet” warm pumpkin pie with a nice
note of pepper). Serve warm with a dollop of sour cream if desired or oyster
cracker.
Calories are using non-reduced calorie
ingredients:
|
NUTRITION FACTS |
|
|
Serving Size 1/5
of recipe |
|
|
Calories 230 |
|
|
Calories from Fat. 140 |
|
|
% Daily Value |
|
|
Total Fat 15g |
24% |
|
Saturated Fat 10g |
48% |
|
Cholesterol 50mg |
16% |
|
Sodium 490mg |
20% |
|
Carbohydrates 17g |
6% |
|
Dietary Fiber 4g |
15% |
|
Sugars 12g |
|
|
Protein 7g |
|
|
Vitamin A |
220% |
|
Vitamin C |
2% |
|
Calcium |
20% |
|
Iron |
4% |
|
* Percent Daily
Values are based on a 2000 calorie diet |
|
*********************************************************************************************************************************************************
Marinated Chicken
3 lbs of chicken breast cut in half
(thin in half - will make 8 Sandwiches).
8 Good Buns
Marinade place in large sealable
zip lock bag:
**************************************
¼ cup Canola Oil – Heart
Healthy or Vegetable Oil
2 Tablespoon Lemon Juice
2 Tablespoon Honey
2 Tablespoon Low Salt Soy Sauce
1/2 Small Onion Finely Minced
1 Large Jalapeño (seeds
removed) Finely Minced
:: If you like it hot add one
small Serrano Chilly Finely Minced – Seeds and all
4 Large Cloves of Fresh Garlic
Finely Minced
2 “Quarter – 25
cents size” of Fresh Ginger Finely Minced
1 Teaspoon Pepper
1/4 Teaspoon Salt (have salt in
Soy Sauce)
Place Marinade in Large Plastic
Bag with Chicken Breasts
Leave in Marinade in
Refrigerator for a minimum of 2 hours and preferably 8 hours (turn over &
shake bag every so often)
Oil Grill Grates & Grill
Chicken on hot grill. It will not take long as you cut the Chicken Breasts in
Half (Thinned).
Place
on good bun with favorite condiments (Mayo or Sweet/Hot Mustard, Pepper Cheese,
Slice of Onion, Tomato & Lettuce)
This
Cooked Chicken will be too bold to eat plane but will hold its own and not get
lost in taste in a sandwich.
Home Made Tomato
Spaghetti Sauce
a.
Qty 1 - Whole Stick Butter (sweet salted)
b.
Qty 1 - 18.5 OZ Tomato Paste Can
c.
Qty 3 - Packs Splenda or 3 Teaspoons White Sugar
d.
Qty 2.5 - Cans of Tap Water (same size can used as size of paste - 18.5oz)
Place
Butter in Sauce Pan and cook on high until butter is all melted and foams up
(do let brown, just melt & bubble/foam), then place entire can of tomato
paste in pan & turn stove to low, stirring every 15 min. to not let bottom
burn for 2 hours or/and UNTILL color of paste turns dark burgundy and all of
butter is incorporated into paste (do not let it burn at all or sauce will have
burnt taste – throw away), when arrives at dark burgundy color put 2.5
cans of water and stir until all incorporated, place Splenda or sugar to taste,
COVER pot, raise stove Temperature to MEDIUM and cook for one more hour.
Immediately USE or Place in glass bottle for REFRIGERATED short term storage.
This is a 5 generation Northern Italian (Had cows up north, not olive oil)
family passed down recipe.
No
spices, nothing needed for a very good sauce. Will make two jars of sauce.