Saturday, September 25, 2010

Chicken Stir-Fry


1lb Chicken
1.5 cups White or Brown Rice
Veggies of Your Choosing (pictured here: Carrots, Onion, 2 Cloves Minced Garlic, Broccoli, Cabbage, Sugar Snap Peas, Red Bell Pepper, Zucchini & Mushrooms)
1 can Pineapple Tidbits.
Store bought Teriyaki glaze.

Begin steaming rice according to package instructions.

In large saute pan or wok heat 1/2 tsp. oil (I use Smart Balance Omega Oil.) Saute chicken until cooked through and set to the side. Heat 1 tsp oil and saute veggies on Med- High heat, starting with the ones that take the longest and every few minutes adding the next.

Timing looks something like this:

Start Carrots. Cook 3 min.
Add onion. Cook 2 min.
Add Garlic. Cook 1 min.
Add Broccoli. Cook 2 min.
Add Cabbage cook 2 min.
Add remaining veggies. Cook 2 min. (You may add a bit more oil throughout cooking process if needed.)

Add canned pineapple - juice and all - along with chicken and 1/2 bottle teriyaki and mix until heated.

Serve over rice.

Saturday, September 4, 2010

Carolina Mustard BBQ Sauce

  • 1 cup yellow mustard
  • 1/2 cup white or apple cider vinegar
  • 1/2 cup brown sugar
  • 1 tablespoon worcestershire sauce
  • cayenne, salt & pepper to taste
Combine ingredients in saucepan and stir over medium heat until smooth and begins to thicken.

Friday, September 3, 2010

Crock Pot Barbeque - Pulled Chicken or Pork

1 Boston Butt or approx 6 lbs. Boneless Skinless Chicken Breast
1/2 Cup Brown Sugar
a few garlic cloves, minced
1/2 cup white vinegar - on pork
1/2 cup water

Put a splash of water in a crock pot with a large pack of chicken breast or a Boston Butt seasoned with salt, pepper, garlic and brown sugar. (Vinegar as well for the pork.) Set it on low and cook 8-10 hours. You can test it - when it's basically falling apart when you touch it with a fork, it's done. Drain into a colander and then return to crock and set in fridge just until it's cool enough to handle. Shred with a fork. On the pork you will have to clean out the fat. Sauce with your favorite BBQ sauce ( I prefer mustard on pork and tomato on chicken.) and set back on low heat. Serve when hot.

Thursday, September 2, 2010


1 pre-made pie crust
4 Jumbo Eggs
2 Cups Sharp Shredded Cheddar
3/4 cup half and half
fillings of your choice (favorites include 1/2 sauteed onion & 1/2 head blanched broccoli or 1 cup fresh spinach and 1 cup sliced fresh mushrooms)
salt and pepper to taste

  • Pre-heat oven to 400.
  • Place crust in quiche or pie pan.
  • Fill with cheese an fillings.
  • Whip eggs, half and half , salt and pepper for 1 minute.
  • Pour into crust.
  • Bake approx. 40 min. until quiche is firm and golden brown on top.

Wednesday, September 1, 2010


    1 1/2 tsp. extra-virgin olive oil
    veggies of your choice ( I usually do 1/4 head cabbage, 1 zucchini, 1 cup sliced mushrooms, 1 bunch asparagus, 1 cup broccoli florets, 2 diced carrots, 1 diced onion.)
    2 garlic cloves, minced
    2 boxes (32 oz) chicken stock
    1 can diced tomato
    1 can each kidney beans & chickpeas
    8 oz. whole grain pasta
    pepper to taste
    2 tablespoons fresh basil

    In a large saucepan, heat the olive oil over medium heat. Add the onion and carrots and saute until softened, about 5 minutes. Add garlic and continue cooking for another minute. Stir in broth, tomatoes and beans. Bring to a boil over high heat. Add cabbage, broccoli, asparagus. Reduce heat and simmer for 5 minutes. Add zucchini and mushrooms. Cover and cook for 5 minutes more.