MISSION IMPOSSIBLE?
EASY, INEXPENSIVE, ENJOYABLE – AND HEALTHY! We are bombarded daily, through emails, internet, print media and TV with theories, threats and warnings on everything from obesity, heart disease, salmonella outbreaks, cultural decline and rising food costs. What can be done? Your mission, should you choose to accept it, is simply this: Fix a low fat, fun, fantastic, flavorful – yet frugal feast for your family and friends – in a just a few minutes. Can you do it? This is America – of course you can. In this rapidly changing world, it’s important to keep traditional alive; so here’s our time honored summer BBQ menu: Bar T BBQ Chicken (low fat and healthy) Picnic Potato Salad (what’s a BBQ without it?) Wacky Watermelon Salad (very refreshing) This menu is not a drain on the budget, is low in fat, low in calories and a snap to make. In addition, actual cooking time is minimized to keep energy costs down, and you fresh and cool. For a mere 367 calories and 4 grams of fat – yes, only 4 grams of fat, you can feast and not feel guilty about having seconds. In addition, you are sharing a meal that is loaded with nutrients. The watermelon alone is a treasure trove of antioxidents. You guys out there pay attention – this magnificent melon contains more lycopene than a tomato. Lycopene is on the frontline when it comes o pretecting you against prostrate cancer. (And you thought watermelon seed spitting contests were just for kids). The chicken breast will provide plenty of mean lean protein, and the carbs in the potato salad are good for brain function, and also for the building and repair of tissue, and will provide plenty of energy for fun and games. The strategy – Up to a week or so in advance, prepare the Bar T Barbecue Sauce (15 minutes). The day before prepare the Picnic Potato Salad (30 minutes) Morning of the party, thaw the chicken and make the Wacky Watermelon Salad (10 minutes). So, there you have it – a menu not so impossible. This column will self-destruct in 5 seconds – unfortunately dirty dishes won’t; so use paper plates (from recycled paper, of course). BAR T BBQ CHICKEN PICNIC POTATO SALAD WACKY WATERMELON SALAD Picnic Potato Salad Serving Size : 8 Preparation Time :0:25 2 pounds Yukon Gold or Red Potatoes 1/2 cup Fat-free mayonnaise 1/4 cup Fat-free sour cream 1/4 cup White wine vinegar 2 TBL Yellow mustard 3 TBL Horseradish — or to taste 2 TBL Minced green onion 1/2 cup Diced red onion 1/2 cup Diced celery 1/4 cup Diced green bell pepper ÂĽ cup Minced parsley Thoroughly wash potatoes, leaving skin on; cut them in half. Bring 6 cups of water to a boil and add the potatoes. Cook until tender but firm, about 10 minutes. Drain. When cool enough, slip off skins and dice. Mix the mayonnaise, sour cream, wine vinegar, yellow mustard and horseradish together. Fold into the potatoes, blending well. Fold in the remaining ingredients – reserving 1 tablespoon of parsley for garnish. Chill before serving. Store in refrigerator or ice chest until ready to serve. Refrigerate any leftovers – - – - – - – - – - – - – - – - – - – Per Serving:: 120 Calories; trace Fat; 27g Carbohydrates. Bar T BBQ Chicken Serving Size : 6 Preparation Time :0:30 6 Ounces Bar T BBQ Sauce — see recipe below 6 Frozen Chicken Breast Halves, Boneless, Skinless BAR T BBQ Sauce: May be prepared up to 2 weeks in advance: Mix together in small saucepan, 1/2 cup honey, 1/2 cup low sodium soy sauce, 2 crushed garlic cloves, 1/3 cup low sodium catsup and 1/4 cup Marsala wine. Bring to a simmer and reduce heat to low. Cook for 15-20 minutes until thickened. Makes about 1 1/4 cups, and lasts for weeks in refrigerator. Place chicken in glass baking dish and just add enough BBQ sauce to coat chicken on both sides; reserve remaining sauce. Preheat Grill to medium high. Place chicken on grill, and cook for 5 minutes per side. Heat some of the reserved sauce and serve with the chicken breasts. (Do not use sauce in which the chicken was marinated). *TIP: To insure even cooking, flatten out breasts by placing one at a time, between plastic wrap and hitting the thickest part with a heavy object. There are special tools for this, but you could also use a rolling pin, or even a soup can! Per Serving: 200 Calories; 4g Fat; 5g Carbohydrate – - – - – - – - – - – - – - – - – - – Wacky Watermelon Salad w/Red Onion Serving Size : 10 Preparation Time :0:15 8 cups Watermelon — cubed 1 each Red Onion — chopped 1 tablespoon Fresh Cilantro — chopped* 3 tablespoons Balsamic Vinegar — or red wine vinegar 1/4 teaspoon sugar Mix melon, red onion and cilantro together in large bowl. Blend vinegar & sugar, pour over melon and onion, mixing well. Let marinate several hours covered in refrigerator before serving. Serve chilled. *other fresh herbs such as basil can be substituted. – - – - – - – - – - – - – - – - – - – Per Serving:: 47 Calories; 1g Fat; 11g Carbohydrate; . NOTE : This dish is POTLUCKY! Change the flavor by using other fresh herbs, such as mint or basil.
July 24, 2010
· 
Jude · 
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Posted in: Beef
SPRING AT LAST!!!
Instant Cole Slaw, Sugar Shack Pork and Indian Corn sticks
Eating outside has always held a special fascination for me – and my biological clock is telling me we should be eating out on the patio NOW.
So far, this has been the rainiest spring in my memory. Maybe it is not my dampest spring, but certainly the wettest.
Growing up in San Francisco, where spring and summer are always enveloped in fog, the only two days nice enough to dine alfresco were the first day of school (naturally) and Christmas Day. Christmas of 1972 we actually had a picnic on the beach!
In the Mother lode, springtime provides a beautiful and very long lasting venue for ventilated vittles, or at least up until this year; I am keeping my fingers crossed.
Dining out of doors, unless we are trying to impress the neighbors or the boss, means informality. Plastic glasses are ok, and so is disposable plate ware. If you want to be a bit more “Martha-esque”, put out some gaily colored paper napkins (designer, of course). Be sure and weight them down with something heavy like a Waterford crystal paperweight or a can of Spam (depending upon your guest list).
The main concern, when eating outside in springtime, is keeping the food hot. If you have some of those electric warming trays or an electric frying pan stashed in a closet somewhere, this is a goodtime to dust them off. Fondue pots are helpful, and can be used to keep sauces or even a bit of chili hot if there is no room on the grill.
The other worry, and more so in other parts of the country, is the threat of a sudden rainstorm. Caterers on the east coast always have an alternate locale for garden weddings, just in case.
We don’t usually have to contend with such drastic weather changes (knock on wood), but this year, an alternate plan of action might be a good idea.
If you want to BBQ, plan on menu choices that are quickly grilled in 15 minutes or less, and could be alternately finished off inside, in case the weather turns. This is not the season for a nine-pound roast on the rotisserie!
It’s been a while since I saw a bug, but before you venture forth with the frankfurters, carefully check out the dining site for bees, mosquitoes and ants. And before you plunk down your bankroll for the designer paper napkins, make sure that the garden isn’t full of allergy-laden blooms, or they will turn into very expensive Kleenex.
Once you’ve cleaned and polished the grill, stocked up on citronella candles and located the fly swatter, you’re ready for the culinary kick-off of the calendar.
One of the great things about eating outside is you don’t have to dust, and it smells even better than furniture polish!
April 19, 2010
· Jude · Comments Closed
Posted in: Cole Slaw, Pork, Vegetables
The High-Tech Irish
Irish Pub Biscuits, Irish Oatmeal Shortbread, Potato Soup O’Brian, Waterford Wilted Cabbage Salad
James McElligott immigrated from Ireland a long, long time ago. He often spoke of his favorite pub. When his great grandson left on a business trip to the old sod, he asked him to “have a pint for Papa”.
After the young man had checked into his hotel, he went straight to the pub. “What’ll it be me boy?” the bartender asked. “I’ll have a Guinness – for my Papa!” he said, as he reached in his pocket for his cell phone.
“Papa, I’m here at O’Malley’s – and I’m having a pint for you”. “Lad, look around, tell me what you see” the elderly man eagerly asked. I see a mouse on the bar, next to the Apple; and I hear there’s a lot of RAM in the backroom”, he replied, tongue in cheek.
“Well”, said the old man with a sigh, “things haven’t changed a bit – O’Malley was always a bit of a slob”.
O’Malley’s notwithstanding, things have changed a bit. Ireland is now the Silicon Valley of Europe. You will find a plethora of PC’s and surprisingly, there are Mac’s everywhere!
A country that faced a long battle with poverty is now thriving. The pot of gold at the end of the rainbow, is no longer the exclusive of Leprechauns.
Restaurants with all types of cuisines abound; and now there’s more on the menu than potatoes. But, when St. Patrick’s Day rolls around; the Irish look to tradition.
No, you won’t find a lot of corned beef and cabbage – that is an American creation, but you will be served up potatoes, cabbage, carrots, oats and apples – all hearty Irish crops.
Traditionally, bacon was the main meat (Irish bacon closely resembles ham or Canadian bacon). Next in line was lamb, poultry, fish and shellfish.
For the average Irishman, beef was scarcer than hen’s teeth; Even though English lords maintained herds of beef in Ireland for grazing; those herds were shipped back to England to grace the tables of the wealthy.
Thanks to inventive Irish bakers,” bit of the sweet” served up with cream, topped off the meal.
Today, an Irish feast whether on the Emerald Isle, or in the Mother lode, has limitless possibilities. But, to keep it traditional – potatoes, cabbage and a dessert are a must. To be truly authentic, a glass of something a wee bit strong, is suggested.
And, of course, an Irish toast – “As you slide down the banister of life, May the splinters never point in the wrong direction”.
March 19, 2010
· Jude · Comments Closed
Posted in: Biscuits, Potatoes, Shortbread, Soups & Stews, Vegetables
Happy New Year!
May 2010 be the best year ever for you and your family!
January 1, 2010
· Jude · Comments Closed
Posted in: General
Christmas Breakfast
Abracadabra Danish, Magically Quick!
Serving Size: 8 Preparation Time: 15 minutes
8 reduced fat crescent rolls — (1 refrigerated pkg.)
1/3 cup raspberry jam — or favorite flavor
powdered sugar — for sprinkling Preheat oven to 375 degrees (350 convection) Toaster Oven not recommended.
Unroll dough and separate into 8 triangles. Spoon approximately 2 teaspoons of jam or preserves on the wide end of the triangle about 1/2 inch from the end. roll up and squeeze ends lightly. Place on an UNGREASED baking sheet – preferable nonstick. Bake about 10 – 11 minutes (8- 9 minutes convection). Remove from baking sheet and dust with powdered sugar.
Note: Do not microwave. To reheat, wrap loosely in foil and place in a preheated 325-350 oven for about 8-10 minutes. Redust with sugar if necessary.
Per Serving 122 Calories; 5g Fat 21g Carbohydrate; 225mg Sodium.
Make Ahead Crustless Quiche
Serving Size: 6 Preparation Time: minutes
3 cups frozen Country Style hash brown potatoes — thawed
1/4 cup chopped green onions
1/4 cup bacon bits — real, not artificial
1 cup reduced fat cheddar cheese — grated
1 1/4 cups egg substitute, liquid — or 5 LG eggs,beaten
1/2 cup 2% low-fat milk
1 tablespoon dry sherry
1/4 teaspoon chipotle sauce — optional
pan spray
6 Cup Jumbo Muffin Tin* Or 9" pie plate
Optional Topping:
2 Tablespoons Fat Free Sour Cream — or prepared alfredo sauce
1/4 Cup Crushed Wheat Crackers — such as triscuits, or use crushed croutons
Preheat the oven to 350 degrees (325 convection).
Put the potatoes, green onions, bacon bits and cheese in a large mixing bowl. Mix the egg substitute (or 5 large beaten eggs with the milk, sherry and chipotle sauce (if used). Pour into the bowl with the potatoes. Stir to mix well. Spray pie tin, jumbo muffin tin orr 6 individual tart pans with pan spray. Evenly fill the cups or the pie plate with the quiche mixture. Bake in the oven for 30 minutes (22 minutes convection) or just until a tooth pick or piece of spaghetti inserted in the center comes out clean. Do not over cook.
Immediately set on a rack. If baked in tart pans or muffin tins, run a knife around the quiches, pushing in at the bottom to loosen. Cool for 5-10 minutes. Turn out onto waxed paper and cool completely. When cool,wrap each quiche with plastic wrap. Set on baking sheet and freeze.
If baked in the pie plate, cool on rack, cut into slices and wrap individually. Freeze. When ready to serve, unwrap, place on plate and loosely cover with was paper or plastic wrap. Cook on defrost until hot.
About 2-3 minutes per mini quiche or slice of quiche. If desired, quickly spread with a small amount of fat-free sour cream, or prepared alfredo sauce (1 teaspoon per serving) and sprinkle with crushed croutons or crackers and serve.
Hint – take a package of Alfredo sauce mix, and prepare it with skim milk and no transfat buttery spread – can be made ahead and reheated on 70% power in the microwave .Per Serving 114 Calories; 5g Fat 3g Carbohydrate; 365mg Sodium. .
Gingered Pineapple
Serving Size: 6 Preparation Time: 5 minutes
2 1/2 Cups Canned Pineapple — 1 lb. 4 oz can chunks
1 Cup Fat Free Sour Cream — (or regular)
1 Tablespoon Honey
1 Tablespoon Candied Ginger Root — chopped
1 Cup Seedless Grapes — red, green or combination, washed well
Drain pineapple and reserve syrup or juice. Refrigerate pineapple, covered. Mix the sour dream with the honey, chopped ginger and enough pineapple liquid to make the sauce pourable. Mix well and refrigerate. When ready to serve, spoon the pineapple and grapes into serving dishes; stir sauce and drizzle over fruit. Sauce can be prepared a day or two ahead of time. Serve as a holiday side dish; or as a light dessert anytime.
Per Serving 93 Calories; trace Fat 21g Carbohydrate; 1g Dietary Fiber 50mg Sodium.
December 18, 2009
· Jude · Comments Closed
Posted in: Fruits, Pastry, Quiche