Marinade

Ingredients:

    
   1 TB soy sauce
   1/2 TB sherry vinegar (or substitute apple cider)
   1/2 TB sesame oil
   1/4 tp red pepper flakes
   1/2 TB cilantro (dried coriander)
   1 tp cornstarch
   1/2 pound cooked pork loin roast, cut into small to medium pieces

Preparation:

Using medium bowl combine the first five ingredients. Add cornstarch and mix thoroughly. Add pork and marinate for 30 minutes
 

Stir Up

Ingredients:

    1 TB sesame oil
   1/8 cup green onions or regular onion
   1 carrot peeled and sliced
   1/4 cup bell peppers, small to medium dice
   1/2 TB garlic minced (can use dried)
   1/2 TB fresh ginger    (can use dried)
   1/2 cup broccoli florets
   1 TB soy sauce
   1/2 TB vinegar (or substitute apple cider)
   1/2 tp agave or honey

Preparation:

Using a large saute pan over medium heat high heat. Add the sesame oil; add onions, carrots and peppers. Cook stirring constantly for 2 to 3 minutes. Add garlic and ginger. Add pork and stir for another 2 to 3 minutes. Add broccoli, soy sauce, vinegar and honey. Stir everything together and serve with your grain.
 

Pearl Barley

Ingredients:

   1/2 cup pearl barley
   1 1/2 cups water
   1/2 tp salt
 

Preparation:

Cook according to package instructions.

**Tip: This recipe can be used on pork chops and or chicken.**

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Turkey Meatloaf

Ingredients:

   3/4 pound ground turkey
   3/4 TB olive oil
   1/2 large onion, chopped
   1 1/2 celery stalks, chopped
   1/4 cup oatmeal
   1/4 cup milk
   1 egg
   1 teaspoon dried rubbed sage
   1 teaspoon dried oregano
   1 teaspoon salt
   1 teaspoon ground pepper
 

Preparation:

Heat the oven to 425. Place turkey in large bowl. In a separate bowl, beat eggs, add the milk and oats. Pour the egg mixture into the meat mixture and combine. Add celery, onions, garlic, basil, thyme, oregano, season with salt and pepper combine thoroughly. Form into loaf pan and bake for 45 minutes.
 

Whole Wheat Pasta with Basil and Ricotta

Ingredients:

   1/2 lb whole wheat penne pasta
   1 TB Olive Oil
   1/4 medium onion minced
   1/4 cup red peppers medium chop
   1/4 cup button mushroom
   1 clove garlic minced
   1/2 cup ricotta
   1/2 TB basil
   1 TB lemon juice
   1/2 cup broccoli florets

Preparation:

Bring a large pot of water to a boil, add salt and pasta. Cook penne until al dente (to the bite)
In the interim, using a small saute pan over medium heat, heat olive oil. Add onions, garlic and peppers and cook for 2 to 3 minutes without color. Add the mushrooms and saute stirring occasionally for about 3 minutes or until mushrooms start to become soft. Set aside. Using a medium bowl, combine ricotta cheese with basil and lemon juice.  Just before pasta is finished cooking add broccoli to the water for 1 to 2 minutes. When broccoli and pasta are done drain well, add cheese mixture and toss well to combine.

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Cajun Chicken

Ingredients:

    2 TB canola oil
   1/2 egg white
   1 TB skim milk
   2 tablespoons paprika
   1/4 tablespoon cayenne
   1 1/4 tablespoons black pepper
   1 1/2 tablespoons garlic powder
   3/4 tablespoons onion powder
   3/4 tablespoons dried oregano
   3/4 tablespoons dried thyme
   4 boneless, skinless chicken breasts
   1/4 cup all purpose flour
   1/4 cup yellow fine cornmeal
   Kosher salt to taste
 

Preparation:

Whisk together the egg and milk. In a bowl mix the spices and seasonings together. Add a little of the mixture to the milk and egg solution. In another bowl mix cornmeal and flour together. Add a little spice mixture to the flour and cornmeal mixture. Season chicken with salt and pepper on both sides. Dip chicken into the milk/egg mixture. Dredge chicken into the flour mixture and shake off excess flour. Pour oil in a large saute pan over medium high heat. Heat the oil until the thermometer registers 350. Place chicken in the pan and cook for 3 to 5 minutes on that side. Turn chicken over and cook for an additional 5 to 7 minutes depending on the thickness of the breast. The internal temperature should read 165.
 

Black Eye Pea Pileau

Ingredients:

   1 TB canola oil
   2 TB raw unsalted sunflower seeds
   1/2 medium onion, finely chopped
   1/2 garlic clove, finely chopped
   1 cup black eye peas (about 1 1/2 lbs in shells) or frozen black-eye peas (1/2 lb; do not thaw)
   1 cup water
   2 TB scallions chopped fine
   1/2 TB kosher salt

Preparation:

Place oil in large heavy saucepan over moderate heat. Add sunflower seeds, onions and garlic and cook for 2 to 3 minutes stirring occasionally. Stir in peas and water and simmer, uncovered, until tender, 30 to 35 minutes. Stir in scallions and salt and pepper to taste.

Brown Rice

Ingredients

   2 TB extra-virgin olive oil
   1/2 red bell pepper, cut into 1/2-inch pieces (1 cup)
   3/4 cups coarsely chopped onion
   1/2 cup brown rice
   1/2 Turkish or 1/4 California bay leaf
   1 1/2 cups water
 

Preparation

In a separate sauce pot add oil and place over medium heat. Add peppers and onions and cook for 2 to 3 minutes. Add rice and cook an additional 3 to 5 minutes stirring constantly. Add bayleaf and water and bring to a vigorous boil. Reduce heat to low and cook, tightly covered with lid, until rice is tender and liquid is absorbed, about 20 minutes. Remove from heat and let stand, covered, 10 minutes. Season with salt and pepper.
Once rice finishes add black eye peas to rice, check seasoning and serve.

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