RecipeContestSpring2009

1. My Spaghetti Sauce

2. Oregon Tortilla Soup

3. Chicken Stir Fry with White Rice

4. Greek Chicken

5. Garlic Cheddar Chicken Breast

6. Crescent Cabbage Rolls

7. Roasted Tomato Pasta

8. Pasta Primavera

9. Baked Pork Spareribs
10. Mediterranean Chicken and Orzo

11. Veggie Pizza

12. Potato Cheese Casserole:
13. Baked chicken breast with Salsa

14. Tortilla Soup

15. Chicken and Brown Rice Casserole

16. Taco Ring

17. Poppy Seed Chicken

18. AVACODO CHICKEN

19. Pineapple Ginger Chops

20. TUNA VEGETABLE CASSEROLE

21. Easy Penne Pasta

22. Simply Turkey Chili

23. Stuffed Italian Chicken

24. Pork Roast

25. Chicken Tenderloin Wrap with Honey Mustard Sauce

26. Chicken With Basil-Mustard Sauce

27. Maxican Bean Salad
28. Chicken and vegetable soup

VOTE for your TWO favorite recipes.

(Look for"Click here to vote in the Recipe Contest" under Week 8 in Moodle.)

Notes: This favorite is for feeding ten or more people. When we get together there are fifteen of us. I have combined ingredients from other sauces I have come across at big family gatherings. This sauce can be different every time you made, just leave out a few things.

You can substitute the sausage with peperoni diced. You can add green peppers or red ones (we do not like them) fresh garlic during browning time. Fresh mushrooms and olives, fresh tomato you dice um. This can be easy or as hard as you want to make it.

First brown the sausage and/or peperoni, then drain, rinse and back to pan. Add garlic season. Now add hamburger brown, the drain, rinse and back to pan. Add Italian season. Leave all meat chunky. Now add mushrooms, olives, add whatever, toss for fifteen minutes. Add sauce and diced tomatoes bring to a simmer at least fifteen minutes. If you have time this could go in the crock pot for three hours, or leave in pan for 1 to 2 hours it’s all up to you.

When noodles are ready you can combine them with sauce or not (we prefer not). During clean up I put most of the sauce in a container and freeze it and I leave some for lunch tomorrow.

NOTES: This is a super comfort food, that everyone eats without complaint. It is colorful and appealing on the table. Plus, the kids have fun crumbling their corn chips and sprinkle their cheese on. The cheese melts and becomes stringy making it very entertaining to eat. Each person can customize the heat spice by adding their favorite salsa, in the amount they like. It’s an Oregon version of a soup that we ate in Mexico. We have modified it to be a more nutritionally complete meal using ingredients grown and available in the Northwest. It is extremely flexible, you can use whatever vegetables you have on hand. We grow most of these vegetables in our own garden. We often make it ahead and it actually tastes even better the second day, when the flavors have had a chance to blend.

1/2 Chopped bell pepper (you can use any color, I like orange to add another color to soup))

METHOD: Sauté the onion, bell pepper and mushrooms. Meanwhile, mix soup and chicken broth is a large kettle. Add the chicken and all the vegetables. Heat for 20 minutes over medium heat, until the squash is done. Do not boil.

To serve: Ladle hot soup into a bowl. Crush a handful of whole grain chips over top, sprinkle chips with Mozzarella cheese. Add salsa to spice it up!

ACCOMPANIMENTS Brown rice and beans or couscous on the side. We do not usually serve an accompaniment because this is a complete meal. We often add directly to the soup things like string beans, black beans, corn, or whatever vegetable is in season. Sometimes we serve the soup with mango salsa instead of hot salsa.

NOTES:
I just made this last night for dinner and it was amazing. This is one of our family favorites because it has the protein from the chicken and all the vegetables that I love! Every time I make it, we use different vegetables so feel free to improvise. All vegetables taste great in stir fry! I have even made it with the frozen bags of stir fry mix. It is all really good!

INGREDIENTS:
12 ounces skinless, boneless chicken breast
¼ cup of vegetable oil
2 green peppers
1 red pepper
2 squash
1 zucchini
2 carrots (chopped up)
½ an onion
1 (small to medium size) can mushrooms
½ cup water chestnuts
2 cups of raw white rice (instant rice)
2 cups of water

METHOD:
Cut chicken into ½-inch pieces. Place chicken into a large size cooking pan and brown on medium heat.
Cut all vegetables into bite size pieces. Pour oil into a wok or large skillet. Heat over medium-high heat. Add vegetables and chicken. Cook and stir for 5-6 minutes or until heated through.
While the vegetables and chicken are cooking, place 2 cups of water in a medium pot and boil. Once boiled, remove from heat and add 2 cups of Instant White Rice. Place the lid over the pan and let sit for 5 minutes or until the water is evaporated. Stir with a fork to fluff the rice.

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Notes: This is a great recipe for any day that you may not have quite as much time to prepare a meal, but you would still like to eat a wholesome, healthy, filling dinner. I did not eat this meal while I was growing up at home, but I have taken a strong liking to it since I moved out of my family’s house.

4 pounds chicken, cut into pieces
1/2 cup olive oil
3 cloves garlic, chopped
1 tablespoon chopped fresh rosemary
1 tablespoon chopped fresh thyme
1 tablespoon chopped fresh oregano
2 lemons, juiced

Method: 1. In a glass dish combine the olive oil, garlic, rosemary, thyme, oregano and lemon juice. Add chicken pieces, cover and marinate one half hour. 2. Lightly oil grill and preheat to low. 3. Remove chicken from marinade and grill on preheated grill for one half hour or until juices run clear.

Accompaniment: This dish is best served with rice pilaf and a nice green salad.

Notes: This is good chicken food made easy… this recipe contains chicken breast dipped in garlic butter and cheddar bread crumbs. (The butter in this recipe can be substituted with any margarine of your choice for a lower calorie option.) I have two elementary aged children who are extremely picky eaters. When I make this there are never any leftovers!

Preheat oven to 350 degrees F (175 degrees C.) Melt the butter in a saucepan over low heat and cook the garlic until tender, about 5 minutes. In a shallow bowl mix the bread crumbs, Parmesan cheese, Cheddar cheese, parsley, oregano, pepper, and salt. Dip each chicken breast in the garlic butter to coat, then press into the bread crumb mixture. Arrange the coated chicken in a baking pan. Drizzle with any remaining butter and top with any remaining crumb mixture. Bake 30 minutes in the preheated oven, or until chicken is no longer pink and juices run clear.

NOTES:This is a recipe that my Mom use to make for my family growing up and now I make it for mine. Everyone truly enjoys them and they are simple to make.
INGREDIENTS:

1 C. grated cheddar cheese
2 pkgs. refrigerated crescent rolls
half a head of cabbage (green)
half a red onion (optional)
1 lb. lean hamburger or ground turkey
1 tsp. garlic powder
1 tsp. onion powder
1 tsp. pepper
1/2 tsp. salt or seasonsalt

METHOD:
Preheat oven to temperature on crescent roll package. In a skillet brown meat over medium heat, while meat is cooking thinly cut cabbage and onion. when meat is cooked,drain fat, add cabbage,onion and meat to skillet return to heat to cook cabbage and onion at this point add seasoning to mixture as well. When cabbage has cooked down remove skillet from heat to cool a bit. While cooling prepare crescent dough, leave two triangles together for each cabbage roll, pinch the seem together tightly to form a square. Then place each square on cookie sheet. Place meat/cabbage mixture in middle of each crescent square top with cheddar cheese, take each corner of dough and fold on top of cheese and meat mixture. Pinch together at top( you will see mixture,will not be completely covered by dough)Place in preheated oven and cook for 11-13 minutes.
YIELD:8 pastries
PREP TIME: 45 min.
ACCOMPANIMENTS:salad, fruit, and cottage cheese

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Notes: I found this recipe on a blog that I have been following, and not only is it easy to prepare and flavorful but it is very healthy too. It includes whole grains, vegetables and protein. Ingredients 2 pints grape tomatoes 1 cup mushrooms, chopped ½ Bell pepper, chopped 1/2 sweet onion, chopped 1 clove garlic, minced 1 6-ounce bag of spinach 4 tablespoons olive oil 1 pound whole wheat pasta 1/3 cup asiago cheese 1 lb of chicken, chopped and cooked (if desired) Method: Preheat oven to 450. Lay tomatoes on a baking sheet, drizzle with 2 tablespoons of olive oil and make sure each tomato gets oiled. Sprinkle with salt and pepper and roast for 20 minutes until tomatoes begin to burst. After the tomatoes go into the oven, heat a skillet over medium heat and add remaining olive oil. Add onions and mushrooms and sauté until soft, about 5-6 minutes. Bring you water for the pasta to a boil and cook pasta according to directions. Add garlic and spinach to the skillet, sautéing until garlic is wilted. Once tomatoes are done, add to veggie mixture. Add cooked chicken to the veggie mixture. Drain cooked pasta and add it after the tomatoes. Sprinkle with asiago cheese and stir – the tomatoes and olive oil should create their own “sauce.” You can also drizzle with a little more olive oil. Yield: About 4-5 servings. Prep Time: 30-40 minutes. Accompaniments: Green salad and whole wheat French bread.

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Notes:This is a good family meal. Local ingredients come from Lone Pine Farm when in season. Chicken or tofu can also be added for more substance.

Method:Melt butter in a saucepan, add flour and cook the Roux stirring for 2 minutes, gradually add chicken stock while stirring and bring to a boil. Add mushroom trimmings, simmer for 45 minutes or until reduced by half, remove from heat and stir in cream, season to taste with salt and pepper. While the sauce is reducing, add uncooked pasta to boiling salt water and cook approx 7 minutes. Remove from heat and strain.Add olive oil to a hot sautee pan, add diced vegetables (all except peas and broccoli) and cook vegetables until tender but still with texture. (Approx. 5 minutes, while tossing vegetables). Remove from heat and combine with peas and broccoli, then add sauce and stir, serve over pasta, sprinkle with parmesan cheese and season to taste.

Accompaniments-Can be served as itself for a meal but is best if it's served with fresh fruit.

Notes: This is a favorite with my family. It is real inexpensive and quick to prepare if we are limited to time in the kitchen.

Ingredients: 1 rack of pork ribs 4 cloves of garlic, minced 3 teaspoons fish sauce 2 teaspoons salt ½ teaspoons pepper 2 teaspoons mushroom soy sauce

Method: Preheat oven to 350. Cut ribs in individual pieces and set in a large bowl. Add garlic, fish sauce, salt, pepper, and mushroom sauce. Mix well with your hands. Let sit for at least 15 minutes. (The longer it marinates, the better it tastes, so overnight would be awesome) Place individual ribs on a baking sheet, (I like to line the baking sheet with foil so it’s easier for clean up.) Cover with foil and place in oven for 20 minutes. Take the foil off after 20 minutes, and bake for another 8-10 minutes or until browned. Yield: 10-12 ribs Prep Time: About an hour

Accompaniments: Steamed or brown rice, green salad, sliced tomatoes and cucumbers, a glass of milk

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10. Mediterranean Chicken and Orzo

NOTES: This is a new dish that I found in a Betty Crocker cook book. I prepared it for my boyfriend and his family and it was a hit. Being a vegetarian myself, I set aside the pasta mix in a separate pan before adding the chicken to the dish. INGREDIENTS Olive oil cooking spray 4 lean boneless skinless chicken breasts (about 1 ¼ lb) 2 cloves garlic, finely chopped 1 1/3 cups uncooked whole grain orzo pasta (8 oz) 1 ¾ cups low fat chicken broth (32 oz) ½ cup water 3 plum (Roma) tomatoes, cut into quarters, sliced (1 ½ cups) 2 medium zucchini, cut lengthwise into quarters, then cut crosswise into slices ¼ cup mushrooms ½ teaspoon salt ¼ cup crumbled low fat feta cheese (1 oz) Sliced ripe olives, if desired METHOD In 10-inch skillet, cover bottom with cooking spray and heat over medium-high heat. Add chicken; cook about 10 minutes, turning once, until brown. Remove chicken from skillet; keep warm. In same skillet, mix garlic, pasta, broth and water. Heat to a boiling. Reduce heat; cover and simmer about 8 minutes, stirring occasionally, until most of the liquid is absorbed. Stir in remaining ingredients except cheese and olives. Add chicken (For vegetarian- remove 1serving from pan before adding chicken and place into separate small pan on low-medium heat) Heat to boiling. Reduce heat; cover and simmer about 5 minutes, stirring once, until bell pepper is crisp-tender and pasta is tender and chicken is no longer pink in center. Sprinkle with feta cheese and olives. YIELD: 4 servings PREP TIME: about 40 minutes ACCOMPANIMENTS: Complete this meal with warm whole grain focaccia bread and fresh pears or clusters of red grapes.

Notes: This is one of my kids’ favorite recipes because they love pizza. It’s fun because they get to create their own special pizza. I also like it because my 2 year old can get involved in the prep. If you have small children my advice when making this pizza is to make sure you let the make a mess! It’ll be fun! This recipe is a healthy version of pizza with lots of fiber. I got all the ingredients at Trader Joe’s.

Preheat oven to 350^o. Place flat bread on a cookie sheet. Spoon 1 tablespoon of the marinara sauce onto each flatbread and spread evenly. Spread ¼ cup of soy cheese evenly on each flatbread. Add the olives, pineapple, and green pepper (Make sure the children design their pizza). Put the pizzas into the oven and bake 5 – 10 minutes, or until the cheese is melted. Remove from oven and place sliced tomatoes on top. Slice each pizza into four parts, sprinkle with parmesan cheese, and enjoy!

12. Potato Cheese Casserole:

Notes: This recipe came from my grandma when she made it for my mother who taught me how to make it. It’s a family favorite and I plan to pass it on to my kids.

INGREDIANTS:

9 pilled and sliced medium sized organic potatoes
2 cans cream of chicken soap
2 cups of organic cheddar cheese
8 ounces of organic sour cream

(recipe serves a large family of more then 4)
(these ingredients can be found at your local Fred Meyers or cappella’s)

Method:
Spread the 2 cans of cream of chicken soap onto your casserole dish. Mix the 8 ounces of organic sour cream with the cream of chicken soap then spread cheese on top. Pill 9 organic potatoes then slice them into small pieces. Boil the potatoes until the are very soft. Once the potatoes are soft put them in a strainer. Poor the potatoes on top of the cream of chicken soap and sour cream then big mixing all of the ingredients together. Once finished spread the rest of the cheese on top. (You can also put dried union flakes on top as well to add a unique flavor).

Yield: Between 5 to 8 squires

Prep Time: Pre-heat for 350 degrees then cook in oven for 35 minutes.

NOTES: you can make the salsa to your liking from super hot to very mild. Just replace the chilies of you prefer. This is also good with a Mango salsa that children tend to like.

Salsa- place avocado, tomatillos, cilantro, roasted garlic, vinegar, water and chilies into a blender, puree until smooth. Transfer the salsa in to a bowl fold in the onions place in the refrigerator.

Chicken - wash and pat off excess water rub on seasoning of choice. Heat oven to 350 degrees sprinkle bottom of the pan with olive oil and oven bake chicken 25-35 minutes (until liquid is clear). remove chicken from pan place on a plate add the salsa over the top and serve.

Accompaniments: Serve with sweet corn, dinner salad, brown rice and try some flan for desert. Have the children help you with non-alcohol strawberry daquaries.

NOTES: This is my food for the soul or maybe my version of the chicken soup your mom makes you when you don’t feel well. I have a very dear friend that is from Guadalajara Mexico and is an amazing cook. She made this for my family and they all loved it, so I got what ingredients and tips she was willing to give me (she is one of those cooks that do not like to give out recipes). That was about three years ago. I make it any time one of my kids even “kind of” feels like they might be coming down with something. I usually make it with chicken because that’s how my friend makes it and it has a lot less fat that way, BUT pork really does taste very good as well.(mmm fat!) It has lots of veggies that make me feel like I am doing something good for my children’s bodies and they love it. Sense all the veggies are blended I don’t get all the usual complaints about “chunks” of tomato or what not. That really is the key to the glory of this recipe for me, all the good stuff and none of the complaining. (And it taste fantastic)

1 bag of your favorite corn chips (or make them at home, my friend does her own)

METHOD: Start with cooking your chicken breasts. I usually put a little olive oil in a skillet and cook the chicken on a medium heat until cooked all the way through. Then salt and pepper to taste. Set aside to cool.

In a large saucepan poor in your chicken broth and bring to a simmer. Then add your entire bunch of cilantro to the chicken broth and blanch. After the cilantro is blanched transfer it from the saucepan to the blender and add 1cup of water, all the tomato, and the can of stewed tomato. Then blend until smooth. Next, poor all of the contents of the blender into the chicken broth. Stir and keep the soup on a medium heat.

Next, slice up your onion in chunky cubes. Put the onion in your skillet you used for the chicken and add 2 table spoons of olive oil. Peal the garlic and add that to the onion. Cook on medium heat until the onion is soft and almost clear. While the onion is cooking shred the chicken and add it to your soup. When the onion and garlic are done, put them in the blender and puree. Then add the puree to the soup and mix well.

You can let the soup simmer as long as you want or eat it right away. I like to let the flavors mix for a while so I try to make the soup at least a few hours before dinner. This doesn’t always work out for me so we do often eat it right after I am finished making it.

ACCOMPANIMENTS: To serve place a hand full of corn chips in the bottom of your bowl. Add as much grated Monterey Jack cheese as each individual likes. Then poor the soup on top of the cheese and chips. This, in my opinion, is the best way to eat it but I do have one child that doesn’t like the cheese in the soup and another that eats the chips on the side as she sips the soup.

NOTES: This is a family recipe that was passed down from my mother. I have altered it some and it use to be made with white rice but due to health reasons, I decided to use wild brown rice instead to integrate fiber and nutrients such as some of the health benefits of brown rice are legion. Brown rice is an excellent source of magnesium, iron, selenium, manganese, and the vitamins B1, B2, B3, and B6 and the chicken is a great source of protein. My family loves when I make this because it is tasty yet healthy.

INGREDIENTS 2 tablespoons butter or vegetable oil 1 medium onion, peeled and diced 3 cups diced, cooked chicken 2 (14 1/2-ounce) cans green beans, drained and rinsed 1 (ounce) can water chestnuts, drained and chopped 6 stalks of celery chopped 1 (10 3/4-ounce) can condensed cream of celery soup 1 (6-ounce) box long-grain brown wild rice, cooked according to package directions, 1 cup grated sharp Cheddar.

METHOD Preheat oven to 350 degrees F. Mix all ingredients together in a bowl and pour into greased 3-quart casserole dish. Bake for 20 to 25 minutes or until bubbly

YIELD: 6-8 servings. PREP TIME: about 20 minutes prep time and 20-25 minutes cooking time for a total time of 45 minutes.

I enjoy the “Taco Ring” recipe because it’s really a limitless recipe. This recipe basically gives you a guideline to go buy, but you can change it up and make it your own type of recipe really well. This one is great as it is, but very easy to tweak and make it live up to your tastes. It was first introduced to me by my mother-in-law, but after that I have changed it and molded it to be exactly what I want.

Stir in taco seasoning, water and cheese (if adding anything else like veggies, now is the time)

Unroll crescent rolls and separate. Arrange triangles in a circle on a round baking stone with wide ends overlapping in the center and points toward the outside. There should be about a 5 inch diameter in the center.

Scoop meat mixture onto widest ends of dough at center of the ring. Bring points in and over and tuck underneath the wide end.

This is one of my kids favorite dinners. Its fast and easy and I haven't found any kid who didn't like it.

In a large saucepan, boil chicken breasts and when cooked thoroughly cut in to bite size pieces. Mix soup, poppy seeds, and sour cream together and add chicken. Pour into 9x13 casserole dish. Mix Ritz crackers and melted margarine in a bowl and sprinkle over casserole. Bake at 350 for 30 minutes or until casserole is bubbling and nicely brown. May be served over pasta or by itself.

Accompaniments: Whole grain pasta of your choice, canned or frozen corn, green salad, and French bread.

NOTE: My mother used to make this dish growing up. It is a great and pretty healthy way to cook chicken especially if you like avocado.

On a hard surface flatten chicken to ¼ thickness. Then in a shallow dish mix together cornstarch, cumin, and garlic salt. In another bowl mix egg and water. In another dish place cornmeal. Add 1 piece of chicken at a time to cornstarch mixture dredging to coat. Dip chicken then in egg, lastly cornmeal. In a large frying pan heat oil to medium temperature. Add chicken and cook each side for 2 minutes. Remove chicken to shallow baking pan. Place avocado slices over the chicken, sprinkle with cheese. Bake in 350 degree oven for 15 minutes or until for can insert into chicken with ease. Remove from oven. Top chicken with sour cream and tomato divided equally.

NOTES: One of my favorite meals. Pineapple (I prefer fresh, canned is easier though), pork chops, ginger, and asparagus. How can you possibly go wrong with that?

Drain pineapple, reserving 1/4 cup juice; set aside. Combine pepper and ginger; rub over both sides of pork chops. In a skillet, brown chops in butter for 2-3 minutes on each side. Add the orange juice, 1 cup pineapple and reserved pineapple juice.

Bring to a boil. Reduce heat; cover and simmer for 15-20 minutes or until meat is tender. Remove pork chops and keep warm. In a small bowl, combine the cornstarch, salt and water until smooth; stir into pan juices. Bring to a boil; cook and stir for 2 minutes or until thickened. Serve with pork.

20. TUNA VEGETABLE CASSEROLE

NOTES: THIS IS THE FIRST TIME WE TRIED THIS JUST SOUNDS GOOD

INGREDIENTS
1 CAN TUNA
1 CUP OF CARROTS
1 CUP OF PEAS
1 CAN CREAM OF MUSHROOM SOUP
1 TABLESPOON OF CATSUP
1 TSP CELERY SEED
1/2 TSP BLACK PEPPER
1 CUP GRATED CHEESE

METHOD

COMBINE TUNA,PEAS,AND CARROTS (CANNED)
ADD PEPPER,CELERY SEED,AND PLACE IN GREASED
CASSEROLE PAN. POUR SOUP OVER THE TOP RINSING
CAN WITH 1/2 CUP OF MILK AND POUR OVER THE MIXTURE
ADD CHEESE AND
BAKE IN 425 OVEN FOR 2O MIN.

YIELD; SERVES 6

PREP TIME: 10 MIN

ACCOMPANIMENTS:100% WHOLE WHEAT BREAD AND SKIM MILK
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Notes: This is a very simple recipe that my grandma always made for me, I now make it for my kids and they eat it up! Ingredients: - 8 oz whole wheat penne pasta - 1 lbs. Turkey Sausage (optional) - 1 Tbsp. Olive Oil - 1 Tbsp. Fresh Basil - ¼ Tsp of Salt - 2 Tbsp. Garlic (minced) - ½ Cupped Feta Cheese - 2 Large diced tomatoes - 6 oz. sliced mushrooms Method: Bring saucepan with 3-4 cups water to boil. Add in pasta and boil as directed (roughly 10-12 minutes). In a skillet heat olive oil cook ground turkey sausage till brown, drain fat, add with mushrooms, saute for 3 minutes, then add in the basil, tomatoes, salt and garlic. Stir for 5 minutes or so. Drain pasta and add to skillet, lastly add cheese and stir well till melted. Serves: 4 Prep Time: 5-10 minutes cook time 20 minutes or less. Accompaniments: French Bread, and a side salad if desired.

NOTES: This recipe has been any easy family favorite for many years. It is an easy recipe to follow with short preparation time, long lasting flavor, and plenty to go around.

In a non-stick 6-8 quart pot, brown the ground turkey breaking it into small pieces as it cooks. Drain any

excess water. Add the canned ingredients. Stir in the garlic, green pepper, onion, black pepper, cayenne,

chili powder, and fajita seasoning. Simmer, stirring occasionally, until the vegetables are cooked to

ACCOMPANIMENTS: Garnish with green onion. Corn Bread w/ Country Crock Light Spread & Honey.

Mix bread crumbs, parmesan and oregano. Pound breast thin. Cover with swiss or havarti then roll up the chicken, brush rolled chkn with butter. Then roll in crumb mixture. Bake at 350 for 20 minutes. Add sauce and bake 10 more mintues.

NOTES: This recipe is quick and easy way to get a good dinner. Prepare a plate with a slice of pork and halved potatoes and carrots. Use the broth to drizzle on the potatoes and pork. Also, serve with a green salad.

7lb. Pork loin
6 sprigs rosemary (fresh)
2 tsp salt
1 tsp black pepper
½ teaspoon garlic salt
8 medium red potatoes
16 mini carrots
4 oz vegetable broth

Combine salt, pepper, and garlic salt to make a rub, and then rub on both sides of the pork loin. Wash and cut potatoes (with skins on) in half. Wash carrots. In a 9x13 cake pan place pork loin in center of pan and place potatoes and carrots around pork with rosemary and cover with the vegetable broth over the top. Cover with foil and bake on 375 F for 45 minutes.

I've used this recipe for lunch or quick dinners. It is really, really good and superfast. Most of these ingredients could be bought locally. To achieve the largest number of servings cut tenderloin in half.

Method: in a large skillet cook the chicken tenderloins and olive oil over medium-high heat for 15 to 20 minutes. Wash Romaine lettuce put on a serving plate. Chop onions put in a little serving bowl. Open olives and drain put in a little serving bowl. Tortillas can be either warmed in the microwave or eaten as is. Combining ingredients on the tortilla.

Notes: This Middle Eastern-inspired dish is seasoned with hints of ginger and other surprising spices.

Method: >Stir together flour, salt, and pepper in a shallow bowl. Lightly dredge chicken breasts in flour mixture; reserve remaining flour. In a bowl, combine 1 cup broth, the wine, and mustard; set aside.

>Heat 1 tablespoon oil in a large skillet over high heat until hot but not smoking. Add chicken breasts; reduce heat to medium-high, and saute chicken until light golden, about 2 minutes per side. Transfer chicken to a plate.

>Put remaining tablespoon of oil into skillet. Add shallots and cook over medium heat, until beginning to brown, about 30 seconds. Stir in reserved flour and cook 30 seconds. Pour in wine mixture and bring to a boil over high heat. Return chicken to skillet with any juices that have accumulated on plate. Reduce heat to medium, cover, and cook 2 minutes per side or until chicken is just done. If sauce is too thick, whisk in remaining 1/4 cup broth. Add in basil. Divide among 4 plates.

Yield: 4

Prep Time: About 7mins
ACCOMPANIMENTS: Serve with crusty Italian bread if desired.

27. Mexican Bean Salad

Ingredients:

* 4 eggs (from farmers market)
* 2 avocados , peeled and stoned
* 2 x 400g cans of beans, (me and fiancé used pinto bean and kidney beans, rinsed and drained
* small red onion , finely sliced
* large bunch coriander , leaves only, roughly chopped
* 250g punnet cherry tomatoes , halved
* bottle bought good-quality dressing (we used English Provender Company Lime & Coriander dressing)
* 1 red chilli , deseeded and finely sliced
* ½ tsp cumin

Method

Lower the eggs into boiling water and boil for 6½ mins, then put into a bowl of cold water to cool. Slice the avocados and place in a large bowl with the beans, onion, coriander and tomatoes. Measure 3 tbsp of the dressing into a small bowl, then mix in the chilli and cumin. Once the eggs have cooled but are still warm, peel off the shells and cut into quarters. Toss the salad with the dressing and nestle in the eggs. Serve straight away , And enjoy!

Yield 6: servings

Prep time: about 10-15 min

Accomplishments

I chose this for the high fiber and protein that comes from the dish.
Also get a nice helping of monosaturated fat from the avocados also a plus/.
Low in saturated and transfat well no transfat to be exact.
Low in cholesterol. Depending on how many eggs you eat with your salad. About 250mg of cholesterol per egg . I had 2 quarter slices on mine so ½ of an egg or 125 mg of cholesterol.
And last but not least it is very good tasting

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28. Chicken and vegetable soup

A favorite recipe made many times in my house hold

3 quarts of water
1lb of boneless chicken
1cup of diced patties
1/2 cup brown rice
1/2 sweet peas
1cup of baby carrots
1 zucchini
1can of tomatoes sauce
1tsp of garlic, pepper,and salt
1/2 cup cilantro

boil chicken for at least 45min then add remaining ingredients

prep time-20min

cook time 1hr and 45min approximately

serves 4-6 people