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Caribbean Grilled Chicken

8 Jul

Note: This recipe has not salt


  • 1/4 cup(s) orange juice, fresh squeezed
  • 1 teaspoon orange peel
  • 1 teaspoon lemon juice
  • 1 tablespoon oil, olive
  • 1 tablespoon lime juice
  • 1 teaspoon ginger, minced
  • 2 clove(s) garlic, minced
  • 1/4 teaspoon hot sauce  or season with cherry peppers
  • 1/2 teaspoon oregano, minced
  • A pinch of cumin
  • 1 1/2 pounds chicken breast halves


1. In a blender, combine all ingredients except the chicken. Pour the marinade over the chicken breasts and marinate in the refriegerator at least 2 hours or up to 48 hours, overnight will produce better results.

2. Grill or broil the chicken for about 6 minutes per side until no trace of pink remains.

Healthy choice.

Almond Ricotta Crème

31 Dec

 Makes 1 serving Ingredients
1/2 cup part-skim ricotta cheese
1/4 teaspoon almond extract
1 package sugar substitute
1 teaspoon toasted slivered almonds
Mix the ricotta, almond extract, and sugar substitute in a dessert bowl. Serve chilled and sprinkled with toasted almonds.

Tomato soup

20 Dec

If you like tomato soup, try this take on the old classic.

1 small onion, chopped
1/4 cup sliced mushrooms
3 ounces diced chicken breast
1/4 teaspoon extra-virgin olive oil
1 clove garlic, minced
1/8 teaspoon sweet paprika
Dash allspice
1 cup home-made chicken broth
1 can (15 ounces) chickpeas – drain and wash
3 whole tomatoes, peeled

1. Add the onion, mushrooms, ham, oil, garlic, paprika, and allspice to a large pot. Cook for 1 minute.
2. Add the chicken broth, chickpeas, and tomatoes. Cover and simmer for 15 minutes.
3. Puree the soup in a blender and serve.

Mulled Apple Cider

12 Dec

Sugar-free apple cider drink mix
1 quart (4 cups) water
4 cinnamon sticks
1 whole nutmeg
2 tablespoons lemon juice
1 teaspoon grated lemon peel
2 oranges
2 teaspoons cloves, whole

1. Following the directions on the package, combine the appropriate amount of sugar-free apple cider drink mix with 4 cups of water in a large, heavy saucepan.
2. Add the cinnamon, nutmeg, lemon juice, and lemon peel. Keep the oranges whole and leave the peel on. Press 1 teaspoon of cloves into each orange and add them to the pot. Bring to a simmer over high heat; simmer 10 minutes.
3. Remove from heat; let steep 5 minutes. Using a slotted spoon, lift out oranges and discard.

Stuffed Potatoes that’s good for you

30 Nov


  • 4 medium potato(es), baking variety
  • 3/4 cup(s) cottage cheese, low-fat
  • 1/4 cup(s) milk, lowfat (1%)
  • 1 teaspoon dill weed, dried
  • 3/4 teaspoon salt-free garlic and herb seasoning blend or other salt-free seasoning blend
  • 4 drop(s) hot sauce
  • 2 teaspoon cheese, grated Parmesan


1. Prick potatoes with fork. Bake at 425 degrees F for 60 minutes or until fork is easily inserted.

2. Cut potatoes in half lengthwise. Carefully scoop out potato, leaving about half an inch of pulp inside shell. Mash pulp in large bowl.

3. By hand, mix in remaining ingredients, except Parmesan cheese. Spoon mixture into potato shells.

4. Sprinkle each top with 1/4 teaspoon Parmesan cheese.

5. Place on baking sheet and return to oven. Bake for 15 to 20 minutes or until tops are golden brown.

Great Chicken Stew Recipe

26 Nov

*       8 chicken, pieces (breast halves, thighs, and drumsticks)

*       1 cup(s) water

*       2 clove(s) garlic, minced

*       1 small onion(s), chopped

*       1 1/2 tablespoon salt

*       1/2 teaspoon pepper, black

*       3 medium tomato(es), chopped

*       1 teaspoon parsley, chopped

*       1/4 cup(s) celery, finely chopped

*       2 medium potato(es), peeled, chopped

*       2 small carrot(s), chopped

*       2 bay leaf


1. Remove skin from chicken, along with any extra fat. In large skillet, combine chicken, water, garlic, onion, salt, pepper, tomatoes, and parsley. Tightly cover and cook over low heat for 25 minutes.

2. Add celery, potatoes, carrots, and bay leaves and cook for 15 more minutes or until chicken and vegetables are tender.  Remember to remove the bay leaves before serving.

Pan Fried Pizza

20 Nov

Time: About 2 hours

2 cups all-purpose or bread flour, more as needed (You may substitute whole wheat flour or spelt flour)

3/4 teaspoon instant yeast

1 teaspoon coarse salt

3 tablespoons extra virgin olive oil, more for cooking

About 2 cups any light, fresh tomato sauce, warmed

Sliced mozzarella to taste

Salt and black pepper

Prosciutto slices and basil leaves for topping (optional).

1. Combine flour, yeast and salt in a food processor. Turn machine on and add 1/2 cup water and 2 tablespoons oil through feed tube. Process for about 30 seconds, adding more water, a tablespoon or so at a time, until mixture forms a ball and is slightly sticky to the touch. (If mixture becomes too sticky, add flour a tablespoon at a time.)

2. Put one tablespoon olive oil in a bowl and turn dough ball in it. Cover bowl with plastic wrap and let rise until dough doubles in size, 1 to 2 hours. When dough is ready, re-form into a ball and divide it into 4 pieces; roll each piece into a ball. Place each piece on a lightly floured surface, sprinkle with a little flour, and cover with plastic wrap or a towel. Let rest until each puffs slightly, about 20 minutes.

3. When ready to cook, press one ball into about a 10-inch round. Use a little flour, if needed, to prevent sticking and a rolling pin, if desired. Film a 10-inch skillet with olive oil and turn heat to medium. When oil shimmers, put dough in pan and adjust heat so it browns evenly without burning. (If dough puffs up unevenly in spots, push bubbles down.)

4. Turn dough, then top browned side with tomato sauce, cheese, a bit of salt and pepper, and, if you like, prosciutto and/or basil leaves. If top is now heavily laden, cover pan and continue cooking, or run it under broiler, just until toppings become hot. With only a couple of toppings, just cook until bottom browns. Repeat with remaining dough; serve hot, warm or at room temperature.

Yield: At least 4 servings.

Delcious Low Fat Pumpkin Pie Recipe

20 Nov

6 (9×14-inch) sheets whole-wheat phyllo dough, thawed
1/3 cup granular sugar substitute
1 1/2 teaspoons ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon salt
1/4 teaspoon ground cloves
1/4 teaspoon freshly grated nutmeg
1 (15-ounce) can pumpkin puree
4 large egg whites
1 large egg yolk
1 (12-ounce) can 2% evaporated milk
2 tablespoons sugar-free maple syrup
2 teaspoons vanilla extract
Light or fat-free whipped topping (optional)
Bittersweet chocolate for shavings (optional)

1. Position rack in middle of oven and heat oven to 350°F. Stack phyllo sheets on plastic wrap or wax paper; cover with a barely damp towel to prevent sheets from drying out.
2. Lightly coat a 9-inch pie plate with cooking spray. Lay 1 phyllo sheet in the pie plate. Coat sheet with cooking spray, making sure to spray edges. Repeat with remaining sheets, rotating each slightly in the pan to form a circle. Fold and crimp edges.
3. Place a piece of parchment or wax paper on top of crust. Weigh crust down with pie weights or dried beans and bake until edges are lightly golden, about 10 minutes. While crust is baking, combine sugar substitute, cinnamon, ginger, salt, cloves, and nutmeg in a medium bowl.
4. In a large bowl, with an electric mixer at medium speed, beat pumpkin puree, egg whites, and egg yolk until well blended. Slowly add milk, maple syrup, and vanilla, beating until blended. Add spice mixture and blend well.
5. Remove crust from oven, and remove pie weights. Pour filling into crust and bake until tester inserted in the center comes out clean, 45 to 50 minutes. Remove pie from oven and cool at room temperature to set. Just before serving, top each slice of pie with 1 to 2 tablespoons whipped topping and chocolate shavings, if desired.

Pupusas Revueltas With Chicken Recipe

7 Nov


Ingredients*       1 pounds chicken, ground *       1 tablespoon oil, vegetable *       1/2 pounds cheese, mozzarella, reduced-fat *       1/2 small onion(s) *       1 clove(s) garlic *       1 medium pepper(s), green, bell *       1 small tomato(es) *       1/2 teaspoon salt *       5 cup(s) flour, instant *       6 cup(s) water Preparation1. In a nonstick skillet over low heat, sauté chicken in oil until chicken turns white. Constantly stir the chicken to keep it from sticking. 2. Add onion, garlic, green pepper, and tomato. Cook until chicken mixture is cooked through. Remove skillet from stove and let mixture cool in the refrigerator. 3. While the chicken mixture is cooling, place the flour in a large mixing bowl and stir in enough water to make a stiff tortilla-like dough. 4. When the chicken mixture has cooled, mix in the cheese. 5. Divide the dough into 24 portions. With your hands, roll the dough into balls and flatten each ball into a 1/2-inch thick circle. Put a spoonful of the chicken mixture in the middle of each circle of dough and bring the edges to the center. Flatten the ball of dough again until it is half an inch thick. 6. In a very hot iron skillet, cook the pupusas on each side until golden brown.  

How about a little lamb for a change

25 Oct

Shish Kebab 


       2 tablespoon oil, olive

       1/2 cup(s) broth, chicken

       1/4 cup(s) wine, red, table

       1 lemon

       1 teaspoon garlic

       1/4 teaspoon salt

       1/2 teaspoon rosemary

       1/8 teaspoon pepper, black

       2 pounds lamb, lean and boneless

       24 tomato(es), cherry

       24 mushrooms

       24 small onion(s)


1. Combine oil, broth, wine, lemon juice, garlic, salt, rosemary, and pepper. Pour over lamb, tomatoes, mushrooms, and onions. Marinate in refrigerator for several hours or overnight.

2. Put together skewers of lamb, onions, mushrooms, and tomatoes. Broil 3 inches from heat for 15 minutes, turning every five minutes

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