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| ISSUE #1 - July 9, 2003 | We're looking for new writers. [Click here to apply] |
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by Edouble Easy Garlic Chicken Breasts http://www.camacdonald.com/ Ingredients: 1/4 cup lime juice 1/4 cup olive oil 1 Tbsp. minced garlic 2 boneless, skinless chicken breasts salt and pepper Directions: 1. In a medium bowl, whisk together the lime juice and olive oil. Add garlic and season with salt and pepper generously, and add chicken, making sure it is well-coated with the marinade. Marinate chicken, covered in fridge for at least 3 hours and preferably overnight. Preheat oven to 400 degrees F. Remove chicken from marinade and discard marinade. Arrange chicken breasts in a shallow baking pan. 2. Season with salt and pepper and roast for 25-30 minutes or until chicken is cooked through and the juices run clear when you prick it with a fork. Serves 2. **This is really simple, but surprisingly good. The chicken is somewhat garlicky and tangy because of the lime juice, but it is not too strong-tasting.** Beef and Broccoli Stir -Fry http://homecooking.about.com/ Ingredients: 1 tablespoon canola oil 2 cups broccoli -- blanched 1/2 cup thinly sliced carrot 1/2 cup onion -- wedges 6 ounces sirloin steak -- boneless,strips 1 1/2 tablespoons chicken broth -- or broth 1 tablespoon soy sauce, low sodium 1/2 teaspoon guar gum -- or cornstarch 1/4 teaspoon splenda 1/8 teaspoon salt -- optional Directions: 1. In a 10" skillet or wok heat the oil;add the prepared vegetables. 2. Cook, stirring quickly & frequently until vegies are crisp tender & onions are browned. 3. Stir in the beef strips,cook till desired doneness. 4. In a small bowl, combine the remaining ingredients, stirring to dissolve the cornstarch; add to the beef mixture& cook stirring constantly until sauce is thickened, 2 -3 minutes. **Carb count per serving :9.4 minus 4 grams fiber= 5.4 carbs & 19.1 gr. protein** Asain Meatballs http://www.geocities.com/swptaway2/ Ingredients: 10 oz. Ground Turkey or Ground Beef 1/2 Green Pepper sliced or minced 4 Scallions 1/3 c. Finely Dried Bread Crumbs 2 tbsp of minced Water Chesnuts 1 Egg White 1 tbsp of Soy Sause 1/2 c. Sweet and Sour Sause 1/2 c. Unsweetened Applesause Directions: 1.Preheat Oven to 375. Spray a jelly roll pan with non-stick cooking spray. In a medium bowl combine ground meat, scallions, bread crumbs, water chesnuts, soy sause and egg white. Shape into 32 equal meatballs and place on the pan. Bake for 15 minutes or until meat is cooked completely. 2.While meatballs are cooking, in a 2 qrt. microvable dish combine sweet and sour sause and applesause. Microwave on high until hot and bubbly. Stir in meatballs and serve with toothpicks. **Per Serving: 82 Calories, Protien 12 grams, Carb 9 grams, Fat 1gram** Tuna Salad Wrap http://www.latortillafactory.com/recipe.html Ingredients: 4 Spinach Wraps 24 1/2 oz. (2 large cans) Tuna, packed in water, drained 1/2 cup Mayonnaise 1 cup Celery, diced 1/2 cup Onion, diced 2 teaspoons Fresh Dill, chopped Salt & Pepper to taste 1 cup Tomato, diced 4 Lettuce leaves Directions: 1. Combine tuna, mayonnaise, celery, onion, fresh dill, salt and pepper. 2. Place one lettuce leaf on top one LA TORTILLA SPINACH WRAP AROUND. 3. Top lettuce leaf with 1 cup tuna salad. Top tuna salad diced tomatoes. 4. Fold one side of LA TORTILLA WRAP AROUND over tuna salad filling. Fold one end of Wrap Around up over to form a pocket; roll to seal in jelly roll fashion. Serve. **Yield: 4 Cold Wraps** Caesar Salad http://www.camacdonald.com/lc/LowCa...ing-Recipes.htm Ingredients: 4 cups torn leaves of romaine, bibb,cos,or leaf lettuce 1 egg Salt, for sprinkling the bowl 1 clove garlic 1/2 tsp. dry mustard 1 1/2 tsp. lemon juice A few drops of Tabasco 2 Tbsp. olive oil 2 tsp. Parmesan cheese 3 anchovies, drained Directions: 1. Chill lettuce leaves. 2. Place the egg in the a small saucepan, cover with water and heat. When the water begins to simmer, cook the egg for 1 to 1 1/2 minutes. Drain and set aside. 3. Sprinkle a little salt in the bottom of a wooden salad bowl. Rub the garlic clove around the inside of the bowl. Add the mustard, lemon juice, and Tabasco and stir to combine and dissolve the salt. Whisk in the olive oil, stirring briskly to blend the ingredients. 4. Add the lettuce to the bowl. Sprinkle with the Parmesan cheese and add the anchovies. Break the egg over the salad and toss the mixture gently but thoroughly to combine the egg, the dressing that has settled to the bottom and the lettuce, cheese and anchovies. Article by Edouble (Edouble is an administrator of Ironlife Forums). Back to Issue #1 Frontpage |
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