Eating Lean and Clean 2013 - Recipe # 2

Confetti Cabbage

 Taking Cabbage from " Salt Pork and  Fat Back " to crisp,  full of flavor and with lots of veggies that complement each other.  Here is a healthy choice.
 

Ingredients

• 2 pounds cabbage, shredded
• 1 red, green, and yellow bell pepper, sliced
• 3 carrots, cut in ribbons or julienne
• 1 1/2 cups of chicken broth, low sodium
• 4 cloves garlic minced
• 1 small onion diced
• 1 green or red chili pepper, diced

 Preparation

1.   Wash cabbage and slice very thin so that it will cook evenly.

2.   In large pan, add chicken broth, garlic, and onions and bring to a boil. (about 2 -3 minutes)

3.   Then add cabbage, peppers, and carrots and add salt and pepper to taste. Let simmer for about 5 -10 minutes or until tender, (do not over cook).  At this point I cut the burner off and cover to finish the cooking process.

4.   Serve with a little apple cider vinegar.

Relaxing on a Sunday Afternoon @ CW’s

Just imagine a cool Sunday afternoon, pulling up to the table to have a delicious and 
decadent Sunday dinner.  Basil Pesto Roasted Cornish Hens, with a side of Pinto Beans with a healthy twist over a bed of Jasmine Rice and crisp side dish of Mixed Vegetables.

 

This wonderful dinner experience is brought to you by CW's Cafe Today.  Enjoy !!

Basil Pesto Roasted Cornish Hens

(4) Cornish Hens with back bone removed

(1) cup Basil Pesto

Roast hens @400 degrees for 1 hour and use the cooking juices from the hens to make a wonderful gravy.

Pinto Beans With A Healthy Twist

(1) cup dry beans = 3 cups cooked beans 

(2) tbsp Olive Oil

(1/2) cup diced onions and 4 cloves of garlic minced.

(3) cups of low sodium chicken broth

Salt and pepper to taste. 

 

In large pan ( about 3 -5 quart) add olive oil, onions, and garlic.  Saute until onions and garlic are tender.  Then add 3 cups of chicken broth and bring to a boil.  Then reduce heat and let simmer for about 2 hours.

  Dried Bean Cooking Guide

1/3 cup dry beans =1 cup cooked beans

1/2 cup dry beans =1 1/2 cups cooked beans

2/3 cup dry beans =2 cup cooked beans

1 cup dry beans =3 cups cooked beans

2 cups (1 pound) dry beans =6 cups cooked beans

 

Jasmine Rice

(1) cup of Jasmine Rice

(3/4) cup of water

1/2 teaspoon of salt

 

Place rice in Rice Cooker, add water and salt.  Follow directions given for your Rice Cooker.  If you do not have a rice cooker, then follow package directions for cooking rice stove top.

  

Mixed Vegetables

 (1) Package of frozen mixed veggies (about 16 oz's)

(3/4) Chicken Broth - low sodium 

 

In medium sauce pan, add chicken broth and bring to a boil.  Then add veggies, season with salt and pepper to taste. Steam until veggies are tender.  Remove from heat and let stand.

Breakfast from the Pantry - Cream Chipped Ham

Philly Style Cream Chipped Ham 

It's a blast from the past with a smokey twist!  A new creation, of an old classic dish (Cream Chipped Beef), replaced with thin slice Smoked Ham. Growing up in the “White House” Cream Chipped Beef was a family favorite and my Mom made this recipe using “Dried Beef”, cream, butter and flour.  My Philly Style Cream Chipped Ham is great for breakfast, lunch or dinner. 

 

 

Ingredients

• 3 tbsp Unsalted Butter
• 1 cup Chicken Broth Less Fat (low sodium)
• 1/2 Fat Free Milk
• 2 Garlic gloves minced
• 2 tbsp Cornstarch or flour
• 8 ounces Philadelphia Cream Cheese (Whipped)
• 1tbsp finely chopped fresh Basil
• 4 ounces thin slice Smoke Ham

 Steps

 

1. In a medium sauce pan, add butter, chicken broth, and milk. Let simmer for about 3 minutes, then add garlic.  In a small bowl combine cornstarch and about 2 tablespoons of water to make a slurry paste, then add this to mixture. Blend and stir constantly.  Now add cream cheese to mixture and whisk until the sauce is thick and smooth let simmer for about 2 - 3 minutes.

2. Season sauce with pepper to taste, but (NO SALT), the Smoke Ham will provide the salt taste.  Cut Smoked Ham into 1/2" slices and add to cream sauce, blend well and add fresh chopped basil.

3. Serve Philly Style Cream Chipped Ham over toast, bagels, biscuits or croissants. Garnish with chopped chives or basil. Enjoy!!

Creamy Turnip Soup

Wonderful Fresh Turnips

There are so many vegetables that are overlooked and underrated.  Today I am spotlighting " Turnips".  My mother used turnips when fixing greens and other the veggies and she could not get us to eat them.  She once tried to persuade us that they were just like potatoes,  but she could not fool us.  Now I love the flavor of Turnips and they are very good in soups and stews. So I hope this recipe will enticed you try Turnips.  Enjoy!

Prep Time:15

Cooking Time: 20

Servings: 6

Main Ingredient

 

Ingredients

·       1 pound White Turnips (about 4 medium - peeled and cubed)

·       3 cups vegetable broth (low sodium)

·       3 tablespoons of unsalted butter

·       1 Small white onion, chopped

·       4 cloves garlic (chopped)

·       1/2 cup Instant Mashed Potatoes

·       1teaspoon Nutmeg

·       1 tablespoon Honey

·       4 ounces of Philadelphia Cream Cheese (Whipped)

·       2 tablespoons Fresh Parsley chopped

Creamy Turnip Soup

 

Steps

1.    Wash turnips, then peel and cut into cubes, about 1/2 inche thick. Just make sure the cubes are cut the same size so that they can evenly cook.

2.    In a stock pot (about 3 - 5 quart) pour vegetable broth and bring to a boil.

3.    Then add turnips, butter, onions, garlic and reduce heat, let simmer for 15 minutes or until fork tender.

4.    Remove from heat and let cool for a few minutes. Be careful when placing hot items in the blender as steam can blow the lid off.  

5.    Pour soup mixture into blender and add mashed potato flakes, nutmeg, honey and blend on medium speed until smooth, then add Philadelphia Cream Cheese and blend well.

6.    Return soup to pot and let simmer for about 2 - 3 minutes, season to taste with salt and pepper. Then add chopped parsley and blend.  Ladle soup into bowls and garnish with chopped scallions and additional parsley if desire.

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