Monthly Archives: August 2011

ROB’S CHILI

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1 lb ground beef
1 cup chopped onion
1 cup chopped green pepper
1 (28 oz) can tomatoes
1 (8 oz) can tomato sauce
2 tsp chili powder
1 tsp salt
1/8 tsp cayenne red pepper
1/8 tsp paprika
1 (15 1/2 oz) kidney beans, drained

in a lg skillet, cook & stir meat, onion & green pepper until meat is brown & onion is tender. drain off fat. stir in tomatoes (with liquid) & remaining ingredients except kidney beans. heat to boiling. reduce heat; cover & simmer 2 hours, stirring occasionally. stir in kidney beans. heat through.

CHICKEN & RICE CASSEROLE SAVANNAH STYLE

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2 tbs butter OR vegetable oil
3 cups diced cooked chicken
1 medium onion, peeled & diced
1 (8 oz) can water chestnuts, drained & chopped
2 (14 1/2 oz) cans french green beans, rinsed & drained
1 (4 oz) can pimientos, rinsed & drained
1 can cream of celery soup
1 cup mayonnaise
1 (6 oz) box uncle ben’s long grain & wild rice, cooked according to pkg directions
1 cup grated sharp cheddar cheese

preheat oven to 350°.

heat butter or oil in a small skillet over medium heat. add onion & saute until translucent, about 5 minutes. remove from heat & transfer to a lg bowl.

add all ingredients to bowl & mix together until thoroughly combined.

pour into a greased 3 qt casserole. bake for 20-25 minutes or until bubbly. let stand a few minutes before serving.

6 servings

TUNA DILL SANDWICH

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1/2 cup mayonnaise
1/2 tsp dill weed
1/4 tsp pepper
1 (6 1/8 oz) can tuna in water, drained
1/2 cup chopped red onion
2 tbs shredded carrot
2 english muffins, halved
4 slices cheese

stir together mayo, dill & pepper. add tuna, onions & carrots; mix together thoroughly. for each sandwich, top 1 muffin half with lettuce, cheese & tuna mixture.

makes 4 sandwiches

CHICKEN OR STEAK WITH BALSAMIC BBQ SAUCE

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FOR THE SAUCE:

1 cup balsamic vinegar
3/4 cup ketchup
1/3 cup brown sugar
1 clove garlic, minced
1 tbs worcestershire sauce
1 tbs dijon mustard
1/2 tsp salt
1/2 tsp freshly ground black pepper

FOR THE CHICKEN OR STEAK:

4 pieces chicken (any combination of breast or leg & thigh pieces) OR 4 pieces of new york strip or club strip steak

FOR THE SAUCE:

combine all the ingredients in a small saucepan & stir until all the ingredients are incorporated & the mixture us smooth. simmer over medium heat until reduced by 1/3, about 15-20 minutes.

FOR THE CHICKEN OR STEAK:

place a grill pan over med heat or preheat a gas or charcoal grill. season the meat with salt & pepper. lightly coat with some of the bbq sauce using a pastry brush. place the meat on the grill. place the remaining bbq sauce, still in the saucepan, over low heat or on the edge of a gas or charcoal grill and allow to gently simmer while the meat cooks.

cook the chicken about 8 minutes per side. cook the steaks starting at about 4 minutes per side for medium-rare, about 6 minutes per side for medium, about 9 minutes per side for well done. continuallt brush the meat with bbq sauce every few minutes. remove the meat from the grill & let it rest for at least 5 minutes. serve with the heated bbq sauce on the side.

altetnately, the chicken can be baked in the oven. preheat the oven to 375°. place the chicken skin side up in a baking dish & bake for 25 minutes. remove the baking dish from the oven & spoon the bbq sauce all over the top of the chicken. return the baking dish to the oven & bake for another 15 minutes.

4 servings

BROCCOLI CHEDDAR CASSEROLE

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8 cups chopped fresh broccoli
1 cup finely chopped onion
3/4 cup butter OR margarine
12 eggs
2 cups whipping cream
2 cups (8 oz) shredded cheddar cheese, divided
2 tsp salt
1 tsp pepper

in a skillet over medium heat, saute broccoli & onion in butter until crisp-tender, about 5 minutes; set aside. in a bowl, beat eggs. add cream & 1 3/4 cup cheese; mix well. stir in the broccoli mixture, salt & pepper. pour into a greased 3 qt baking dish; set in a larger pan filled with 1″ of hot water. bake, uncovered, at 350° for 45-50 minutes, or until a knife inserted in center comes out clean. sprinkle with remaining cheese. let stand 10 minutes before serving.

12-16 servings

MAJOR NUTRIENTS

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CARBOHYDRATES

MAJOR DIETARY SOURCES – Grains (including breads & pasta), dried beans, potatoes, corn, sugar
FUNCTIONS IN THE BODY – Major source of energy (calories) for all body functions. Necessary for proper utilization of fats. Unrefined carbohydrates supply fiber, important for proper waste elimination.
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FATS

MAJOR DIETARY SOURCES – Meats, poultry, & fish; dairy products, eggs, cooking fats & shortening, salad dressings
FUNCTIONS IN THE BODY – Supplies food energy (calories). Supplies essential fatty acids. Carries fat soluble vitamins.
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PROTEINS

MAJOR DIETARY SOURCES – Meats, poultry & fish; milk & cheese, eggs, dried beans & peas, nuts
FUNCTIONS IN THE BODY – Major building material of all body tissues. Supplies energy (calories). Helps make up enzymes & hormones, which regulate body functions.
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VITAMIN A

MAJOR DIETARY SOURCES – Liver, butter & cream, green & yellow vegetables & fruits, egg yolks
FUNCTIONS IN THE BODY – Helps skin & mucous membranes resist infection. Promotes healthy eyes & makes night vision possible.
…………………………………………………………………………………………………THIAMIN (VITAMIN B1)

MAJOR DIETARY SOURCES – Pork, whole grains & fortified grains, nuts, legumes, green vegetables
OpFUNCTIONS IN THE BODY – Needed for utilization of carbohydrates for energy. Promotes normal appetite & healthy nervous system. Prevents beri-beri.
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RIBOOFLAVIN (VITAMIN B2)

MAJOR DIETARY SOURCES – Organ meats, milk products, whole grains & fortified grains
FUNCTIONS IN THE BODY – Needed for utilization of carbohydrates & other nutrients. Promotes healthy skin & eyes.
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NIACIN (a B vitamin)

MAJOR DIETARY SOURCES – Liver, meat, poultry & fish, legumes
FUNCTIONS IN THE BODY – Needed for utilization of energy foods. Promotes healthy nervous system, skin, digestion. Prevents pellagra.
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VITAMIN B12

MAJOR DIETARY SOURCES -Most animal & dairy products
FUNCTIONS IN THE BODY – Promotes healthy blood & nervous system
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VITAMIN C (ASORBIC ACID)

MAJOR DIETARY SOURCES – Citrus fruits, tomatoes, potatoes, dark green leafy vegetables, peppers, cabbage, & broccoli, cantaloupe, berries
FUNCTIONS IN THE BODY – Strengthens body tissues. Promotes healing & resistance to infection. Prevents scurvy.
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VITAMIN D

MAJOR DIETARY SOURCES – Fortified milk products, formed in skin when exposed to sunlight
FUNCTIONS IN THE BODY – Necessary for utilization of calcium & phosphorous to promote healthy bones, teeth, & muscle tissue
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VITAMIN E

MAJOR DIETARY SOURCES – Unsaturated fats (vegetable oils, nuts, whole grains, etc)
FUNCTIONS IN THE BODY – Protects other nutrients
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CALCIUM

MAJOR DIETARY SOURCES – Milk products, leafy products, canned fish with bones
FUNCTIONS IN THE BODY – Forms bones & teeth. Necessary for healthy muscles & nerves
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IRON

MAJOR DIETARY SOURCES – Liver & red meats, raisins & prunes, egg yolks, leafy vegetables, dried beans, whole grains
FUNCTIONS IN THE BODY – Needed for formation of red blood cells
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