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Main dishes
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Oriental Beef and Vegetables Stir-fry
Makes two servings
• 10 ounces ground beef
• 1 tbsp. teriyaki sauce
• 1/2 teaspoon each minced pared ginger root and fresh garlic
• 1/2 cup frozen tiny peas
• 1/4 cup dry sherry
• 3/4 cup water
• 1 packet instant beef broth and seasoning mix
• 2 teaspoon each soy sauce and cornstarch
• 1 1/2 cups cooked vermicelli (very thin spaghetti), hot
• 1/2 cup chopped scallions (green onions)
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In bowl combine beef, teriyaki sauce, ginger and garlic; form into large patty and
Broil on rack in broiling pan, turning once, until browned on both sides, about five
minutes. Let cool slightly, and then crumble.
In 12 inch nonstick skillet combine beef, and peas, and sherry; cook, stirring
constantly, for about two minutes. Stir in water and broth mix. In small cup
combine soy sauce and cornstarch, stirring to dissolve cornstarch; add to beef
mixture and cook, stirring constantly, until thickened. Add cooked vermicelli and
toss to combine; serve sprinkled with scallions. |
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Fried Rice |
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• 3 1/2 chicken breast boiled and diced
• 1 medium onion, chopped
• 12 large mushrooms diced
• 1 1/2 cups rice cooked in three cups water
• 4 celery stalks, sliced
• 1 package frozen peas, cooked
• soy sauce (to taste) |
With a small amount of oil or chicken stock in a wok or large frying pan. Sauté
onions, mushrooms and celery until just tender. Add rice, soy sauce, chicken and
peas and stir fry until everything is heated through and ready to serve. Fried rice
can be made with whatever you have in the kitchen and can be varied tremendously
just by changing the kind of meat and combination of vegetables.
The above recipe can be made with parboiled rice or with brown rice. Any meat can
be substituted for the chicken: beef, pork, ham, shrimp, bacon, or a combination.
The vegetables are added to provide variety in texture, flavor and color; any of the
following could be used: onions, green peppers, peas, mushrooms, carrots, beans,
bean sprouts, water chestnuts, broccoli, celery, cabbage, corn, or zucchini. |
Enchilada Casserole |
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• 1/2 pound ground turkey, crumbled
• 1 medium onion chopped
• 1 garlic clove, minced
• 16-ounce chili beans
• 1 teaspoon dried crushed oregano
• 1 Tablespoons chili powder
• 2 Tablespoons diced green chiles
• 8-ounce can salt free tomato sauce
• 1/2 cup water
• 4 fresh corn tortillas
• 1/2 cup shredded skim milk mozzarella cheese |
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Sauté turkey onion and garlic in nonstick pan until no longer pink, stirring often.
While turkey is cooking, combine beans, oregano, chili powder, chiles, tomato
sauce and water in saucepan. Bring to a boil and simmer for 5 minutes.
Pour small amount of tomato sauce in bottom of 6 inch casserole. combine the rest
of the sauce with the cooked turkey.
Alternate layers of tortilla, turkey mix and cheese.
Bake in preheated oven 375 degrees for 25 to 30 minutes.
In Microwave; Bake on medium for 15 minutes until hot and bubbly.
Per serving: 359 calories 26.6 gm protein; 50.2 gm carbohydrates; 2.1 gm
cholesterol; 165 mg sodium. |
Salmon Loaf |
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Makes four servings
• 12 ounces skinned and boned drained canned salmon
• 1/2 cup evaporated skim milk
• 2 slices white bread, made into fine crumbs
• 2 eggs, slightly beaten
• 1/4 cup each minced celery and scallions
• 2 tsp. chopped fresh dill
• 1/2 teaspoon grated lemon peel
• 1/4 teaspoon thyme leaves
• 1/8 teaspoon each salt and pepper
• 3 tsp melted margarine (1 Tablespoon split) |
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Garnish with thin lemon slices, cut into halves, and dill sprigs
In medium bowl combine all ingredients except margarine and garnish; add 2 tsp.
margarine and, using a fork, mix well. Grease 8 1/2 x4 1/2 x2 1/2 inch glass loaf
pan with remaining tsp. margarine; spoon in salmon mixture and smooth top.
Microwave on medium-high for about 18 minutes (center should be firm). Let stand
for five minutes, then invert loaf onto a serving platter; garnish with lemon slices
and dill. |
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