Kids in the Kitchen

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					 The Culinary Institute of America’s
     Food & Beverage Institute

     prochefsm Menu Solutions

        Kids in the Kitchen:
Techniques & Recipes for Young Chefs
                                                      TABLE OF CONTENTS
WORK SAFE AND CLEAN IN THE KITCHEN.....................................................................................................2

    MISE EN PLACE…..............................................................................................................................................................5
    PREP WORK.........................................................................................................................................................................6
    TOOLS…...............................................................................................................................................................................8
    COOKING METHODS .......................................................................................................................................................12
    WEIGHTS AND MEASURES.............................................................................................................................................18

SALADS AND STARTERS ...........................................................................................................................................19

ENTRÉES ..............................................................................................................................................................................30

SIDE DISHES .....................................................................................................................................................................44

DESSERTS AND SNACKS ...........................................................................................................................................55




                                                                                                                                                                                             2
               WORK SAFE AND CLEAN IN THE KITCHEN
The kitchen can be a fun and safe place to work as long as everyone is careful
and follows the same rules. If not, the kitchen can be a very dangerous place
with sharp knives, hot ovens, boiling water and hot oil. Always check with an
adult before cooking, talking about what you can do by yourself and when you
need an adult’s help.

SAFETY RULES
R   Always walk in the kitchen and work slowly and carefully.
R   Wear shoes that cover your whole foot.  Wear clothes that cover
    most of you.   Long, baggy clothes, however, can catch on fire.
    Wear an apron.
R   Keep your hair out of the way, tied back or in a hat.
R   Use equipment only if you know exactly how to use it and you have
    permission from an adult.
R   Always use pot holders, towels or oven mitts when using the oven
    or handling something hot, making sure the pot holders, etc. are not
    wet (which will bring the heat right to your skin).
R   If a fire starts, smother it with a pan lid or by pouring baking soda
    on it. Using water on an oil fire will only make it worse.
R   Keep pan handles turned away from the edge of the stove or table.
R   Only fill pans half to three-quarters full so you can safely move
    them.
R   Always pick up a knife by its handle and never try to catch a falling
    knife.
R   Cut away from your hands and body and away from anyone near
    you, paying close attention to what you are doing and always using
    a cutting board.



                                                                         3
R   Put dirty knives on the counter or drain board, never in a sink full
    of water.
R   When measuring, put the cup on something flat and stoop down to
    see if it is level, tapping the cup bottom on the flat surface to settle
    the ingredients.


WORK CLEAN
I Always wash your hands with soap and warm/hot water before
    starting to cook and do it often while you are cooking.

I Cover all cuts, burns, etc. with waterproof bandages.
I Always wash your hands after touching raw eggs, meat, fish or
    poultry.

I   Wash and dry the cutting boards, work areas and utensils used for
    any raw foods, before using them for anything else.
I   Wash most fruits and vegetables before using them.

I   Clean up as you go, returning equipment and ingredients to their
    proper places.
I   Put away foods, covering or wrapping them tightly.




                                                                       4
                              MISE EN PLACE
This is French, meaning “put in place”. Chefs need to organize the ingredients,
pans, utensils and serving dishes for the foods they make, as well as the area in
which they are working. This helps them to work fast, efficiently and cleanly.
Ask yourself the following questions to gather your “mise en place”:
J What recipe am I using?       Do I understand all the words? Do I
     know the amount it will make, the temperature I need and the cooking
     time?

J    Have I put together and measured all the ingredients I need before I start?
     Have I done everything I need to do to get the pans, the ingredients and
     the equipment ready?

J    How will I set up my work area (cutting boards, tools, clean-up supplies)?
J    If I’m working with other people, how will we divide up the work?

J    Have I followed every step in the recipe exactly?




                                                                            5
                                PREP WORK
To complete your “mise en place”, you will need to prepare or “prep” the food
you will be cooking. These are some of the prep words you may see in a recipe:

a   BEAT – mix, usually with a spoon, whisk or electric mixer, until very
    smooth and well-blended
a BLEND – mix two or more ingredients, usually with a blender, food
    processor or mixer, until smooth
a BOIL – heat a liquid until you see lots of large bubbles; when water boils it
    turns into steam; water boils at 212°F
a BROWN – cook until the outside is brown
a CHOP – cut slices into small pieces
a COOL – place food on a rack, after cooking or baking, until it feels cool
a CORE – take the middle core out of a piece of fruit, usually an apple
a CREAM – mix or beat ingredients until soft, smooth and creamy; often a
    solid fat (usually butter) and sugar are creamed together
a CRUSH – smash with a spoon or press, then chop finely
a CUBE or DICE – cut into squares the same size
a DUST – lightly coating with a powdery ingredient such as flour or
    confectioners’ (powdered) sugar
a FOLD – gently combine a light, airy mixture with a heavier mixture by
    using a spatula, moving down-across-up-and-over
a GRATE – rub against a rough surface with tiny holes, usually a grater,
    into small pieces




                                                                              6
a GREASE – oil a surface lightly with butter, oil or shortening
a KNEAD – mix or work a dough until it stays together and is smooth
    and elastic. To knead, dust flour where you are working and on your
    hands. Add more if needed, while you work. Make a ball out of the
    dough and press down once on it with the heels of your hands. Turn
    the dough about a quarter of the way around and fold it in half
    towards you. Press again with the heels of your hands. Keep turning,
    folding and pressing (about 10 minutes) until the dough does not stick.
a MELT – heat slowly in a pan until the ingredient becomes a liquid
a MINCE – chop very fine
a MIX – combine ingredients, usually with a spoon or electric mixer, so
    they are all evenly blended
a PEEL – use a knife of peeler to take off the rind or skin from a fruit or
    vegetable
a ROLL – use a rolling pin to flatten
a SHRED – rub against a rough surface with medium to large holes or
    slits into strips
a SLICE – cut into thin pieces which are the same size
a STRAIN – use a colander to let juices or liquids drain out
a TOAST – lightly brown in the oven or toaster
a TOSS – mix lightly and gently
a WHISK or WHIP – looped wires are formed into a teardrop shape,
    joined together with a long handle and used to mix ingredients; to
    whip, you beat the ingredients, letting air into them, until they are
    fluffy


                                                                              7
TOOLS
These are some of the utensils and tools you may use to do your prep work and
cooking:




French or Chef’s Knife - an all-purpose knife used for chopping nuts, cutting fruits and
vegetables




Paring Knife - small knife used for trimming and peeling fruits




Slicer - long knife used for slicing bread and splitting cake into layers




Vegetable Peeler - used to remove the skin from vegetables and fruit




                                                                                   8
Wire Whip - used for mixing and whipping




Box Grater - used to grate hard foods, the size of the grate or holes decides how fine the
pieces will be




Zester - this tool is used to remove the zest (skin) from citrus fruits




Parisienne Scoop - also known as a melon scoop, used to shape melon or other solid fruit
into round balls




                                                                                     9
Pastry Wheel - used for cutting dough after it has been rolled out




Pastry Brush - used for applying egg, melted butter or glaze to foods




Rolling Pin - large pin with ball-bearing handles, used for rolling out large pieces of dough




Rubber Bowl Scraper - used to scrape food from pans or bowls




Wooden Spoon - used for stirring food while cooking




                                                                                        10
Skimmer - used to take out ingredients floating in liquids




Solid Serving Spoon




Perforated Serving Spoon (with holes)




Serving Ladle - used to serve sauces and soups, available in sizes from 1/2 ounce to 12
ounces




                                                                                          11
                            COOKING METHODS
Would you cut a raw potato into French Fries and bake the pieces in the oven? If
you did, the pieces would be cooked, but soft and without the crispy outside that
people like. Would you make a Thanksgiving turkey by putting it in a pot of
simmering water? If you did, it would take a long time to cook and it also would
not have a crispy outside. Would you grill a cupcake? If you did, it would take a
long time to cook the inside and the outside would get pretty black by the time it
was finished. Each piece of food you make will turn out best by cooking it a
certain way.
The main methods of cooking are:
   •   DRY-HEAT

   •   MOIST HEAT

   •   COMBINATION



DRY-HEAT
With dry-heat, the food is cooked with or without fats and oils through straight
heat or flames (as in grill, broil, sauté, stir-fry, pan-fry or deep-fry) or by
surrounding the food with heated dry air in a closed place like an oven (as in
roast or bake). The food cooked with dry-heat methods needs to be tender or
soft, to begin with. When cooked, the outside of the food gets a seal or crust that
keeps the inside juicy and soft.




                                                                              12
GRILL AND BROIL
Grilling and broiling are ways to quickly cook small pieces of meat, seafood or
vegetables, giving a crusty outside, a moist, tender inside and a smoky flavor.
The food is not cooked in fats or oils.




        Broiler - Heat from above.




        Grill - Heat from below.




                                                                             13
SAUTÉ
Sautéing is a way to quickly cook small pieces of meat, seafood, vegetables or
pre-cooked foods in a small amount of fat or oil at a high temperature. The juices
from the food are used to make a sauce. The sautéed item is often lightly dusted
with flour which helps make the outside golden to deep-brown in color, keeping
a moist, tender inside.




        A shallow pan is used for sauté because it lets moisture escape.
         If moisture is kept in the pan it makes the food steam, then there
        will be no browning and food will become tough and hard to
        chew.

        Sauteuse

        Shallow pan with sloping sides



        Sautoir

        Shallow pan with straight sides




                                                                              14
STIR-FRY
This is a lot like sautéing, except the cooking is usually done in a wok and the
food is cut into bite-sized pieces so they can be picked up and eaten with chop
sticks.




PAN-FRY
Pan-frying is a way to cook small pieces of meat, seafood or vegetables in fat or
oil that covers the bottom ¼ or ½ of the food. The fat needs to get very hot
without burning or smoking. Pan-fried foods are usually coated with a batter or
breading to make the outside crusty and keep the inside moist and tender. The
food is drained or blotted dry, then a sauce is made separately (not in the oily
pan).

DEEP-FRY
Deep-frying is a way to cook small pieces of white meat, seafood, vegetables,
potatoes or cooked meat in hot fat or oil. The food is totally covered in the fat.
Deep-fried foods are usually given a protective coating (pre-fried, dipped in
batter or breading) to make the outside light and crispy, with an inside that is
moist and tender.




                                                                             15
ROAST
Roasting today is like baking. Larger sizes of meats, seafood and vegetables are
cooked through hot air going around the food, as in an oven. The outside gets
browned, while the inside is moist and tender. Juices in the food get hot and
help to steam it. The juices are spooned or brushed over the outside of the food
(basting) to keep it from drying out and are used to make the sauce.

MOIST HEAT
With moist heat (as in steam, poach or simmer), the food is cooked in a liquid
bath. The food cooked with moist heat methods needs to be tender or soft, to
begin with. When cooked, the outside will not have a seal or crust, so some of
the juices and flavor from the inside will go into the cooking liquid. To hold in
these juices, the food is sometimes wrapped in lettuce, seaweed or corn husks.
The inside should stay juicy and soft.

STEAM
Steaming cooks small, tender pieces of chicken, fish, fruit or vegetables, without
touching the liquid used. The food is placed on a rack above the liquid, in a
container that can be covered. As the liquid comes to a boil, some of it turns to
hot steam. This heats and cooks the food.

POACH
Poaching cooks small or large, tender pieces of meats, fish, fruit, vegetables or
eggs in a little liquid or by completely covering them in liquid. If not a lot of
liquid is used, some of it can be made into a sauce. The temperature of the liquid
is low enough so no bubbles are popping.




                                                                             16
SIMMER
Simmering is like poaching except tougher foods can be used and the
temperature of the liquid is higher, with some bubbles popping.

COMBINATION
With combination cooking methods (as in stew or braise), tough pieces of meat
or vegetables are first seared (browned with very high heat) and then simmered
in liquid. Searing gives a good flavor and brown color to the outside, then the
slow cooking in liquid gives more flavor and softens the inside.

STEW
Stewing slowly cooks tough food in liquid on top of the stove or in the oven. The
food is cut into small pieces and is covered with the liquid. The liquid is used as
part of the meal.

BRAISE
Braising is done in the oven. The food can be larger sized and the liquid covers
the bottom 1/3 or ½ of the food. The liquid is strained and use to make a sauce.




                                                                              17
                       WEIGHTS AND MEASURES



                           Weights and Measures




  1 gallon         =       4 quarts         =      8 pints        =     16 cups




1 gal. = 128 oz.           1 qt. = 32 oz.        1 pt. = 16 oz.       1 cup = 8 oz.




        WEIGHTS AND MEASURES EQUIVALENCIES
              dash                     =        less than 1/8 teaspoon
              3 teaspoons (tsp.)       =        1 Tablespoon (½ fl. oz.)
              2 Tablespoons (Tbsp.)    =        1/8 cup (1 fl. oz.)
              4 Tablespoons            =        ¼ cup (2 fl. oz.)
              8 Tablespoons            =        ½ cup (4 fl. oz.)
              16 Tablespoons           =        1 cup (8 fl. oz.)
              2 cups                   =        1 pint
              2 pints                  =        1 quart (approximately 1 liter)
              4 quarts                 =        1 gal.




                                                                                      18
                             SALADS & S TARTERS

                            CHOPPED VEGETABLE SALAD
Yield: 8 servings
              Ingredients                       Amounts

              Green cabbage, shredded             4   cup
              Chickpeas, rinsed and drained       1   can (15 oz)
              Plum tomatoes, diced                5   ea.
              Red bell pepper, seeded & diced     1   large
              Cucumber, seedless & diced        1/2   ea.
              Scallions, chopped                  3   ea.
              Lemon rind, grated                  1   ea.
              Lemon juice, fresh                 ¼    cup
              Mint, fresh, chopped                3   Tbsp.
              Salt                                1   tsp.


Method
1. Combine the cabbage, chickpeas, tomatoes, bell pepper, cucumber, scallions, lemon rind,
   lemon juice, mint, and salt in a large bowl.
2. Toss well to coat.
3. Serve at once or cover and refrigerate until ready to serve.




                                                                                    19
                                        COLE SLAW
Yield: 6 servings
              Ingredients                      Amounts

              Sour Cream                       2/3   cup
              Mayonnaise                         ¼   cup
              Cider Vinegar                    1/4   cup
              Dry mustard                        ½   Tbsp.
              Sugar                              2   Tbsp.
              Celery seed                        1   tsp.
              Salt                               ¼   tsp.
              Black pepper, freshly ground       ¼   tsp.
              Green cabbage                      3   cups
              Carrots, shredded                  ½   cup


Method
1. Mix the sour cream, mayonnaise, vinegar, mustard, sugar, and celery seeds together in a
   large bowl until smooth.
2. Add the salt and pepper.
3. Add the cabbage and carrots, and toss to coat evenly.




                                                                                    20
                                   CUCUMBER SALAD
Yield: 8 servings
              Ingredients                        Amounts

              White-wine vinegar                   ½   cup
              Sugar                                ¼   cup
              Water                                ¼   cup
              Salt                                 ½   tsp.
              Sugar                                2   Tbsp.
              Black pepper, freshly ground         ¼   tsp.
              Cucumber, seedless, sliced thin      2   large (about 8 cups)
              Dill, fresh, chopped                 ¼   cup


Method
1. Combine the vinegar, sugar, water, salt, and pepper in a large bowl.
2. Stir to dissolve the sugar.
3. Add the cucumbers and dill; toss to coat.
4. Cover and refrigerate for at least 1 hour or up to 1 week.




                                                                              21
                    GREEN SALAD WITH CITRUS DRESSING
Yield: 4 servings
              Ingredients                          Amounts

              Mesclun lettuce                        6   cups
              Basil leaves, fresh, thinly sliced     2   Tbsp.
              Lemon juice, fresh                     1   Tbsp.
              Orange juice                           1   Tbsp.
              Olive oil, extra-virgin                2   tsp.
              Sugar                                  ½   tsp.
              Salt                                 1/8   tsp.
              Black pepper, freshly ground         1/8   tsp.


Method
1. Combine the mesclun and basil in a large bowl.
2. Combine the lemon juice, orange juice, oil, sugar, salt, and pepper in a small bowl; stir with
   a whisk.
3. Pour the dressing over the salad; toss to combine.




                                                                                           22
             GRILLED PEPPER & BLACK BEAN QUESADILLAS
Yield: 8 servings
              Ingredients                            Amounts

              Sour cream                              2 Tbsp.
              Black beans, cooked, rinsed, drained    2 Tbsp.
              Red bell pepper, minced                 2 Tbsp.
              Scallions, minced                       1 Tbsp.
              Salt                                    ¼ tsp.
              Pepper, freshly ground                    to taste
              Flour tortillas                         8 10-inch


Method
4. Combine the sour cream, beans, bell pepper, scallions, salt, and pepper in a small bowl.
5. Spread 2 tablespoons of the filing on 1 tortilla. Place another tortilla on top and press
    lightly.
6. Lightly spray both sides of the quesadillas with nonstick spray.
7. Repeat with remaining tortillas, filling, and nonstick spray to make 4 quesadillas.
8. Spray a nonstick ridged grill or skillet with nonstick spray and set over medium heat.
9. Cook the quesadillas until crisp and heated through, about 2-3 minutes on each side.
10. Cut in quarters and serve.




                                                                                      23
                                     GUACAMOLE
Yield: 1 cup
               Ingredients                 Amounts

               Avocados, very ripe           2   medium
               Garlic                        1   clove
               Onion                         1   small
               Green chile                   1   small
               Lime Juice                    1   Tbsp.
               Coriander, ground             ½   tsp.
               Tomato                        1   large
               Salt                          ½   tsp.


Method
1. Cut avocado in half and remove the pit and scoop out pulp. Mash the avocado pulp
    coarsely with a fork, in a large bowl.
2. Mince the garlic, onion and chile and add to bowl.
3. Chop the tomato into ¼ pieces and add to bowl.
4. Add the lime juice.
5. Stir all ingredients together.
6. Cover and refrigerate for 1 hour.
11. Spoon into a large serving bowl
12. Serve with tortilla chips.




                                                                              24
                       MINTED POTATO AND PEA SALAD
Yield: 12 Servings

              Ingredients                            Amounts

              Red-skinned potatoes, small             2   lb.
              Tiny peas, fresh or frozen              2   cups
              White-wine vinegar                      2   Tbsp.
              Dry white wine                          2   Tbsp.
              Olive oil, extra-virgin                 2   Tbsp.
              Garlic, minced                          1   clove
              Salt                                    ½   tsp.
              Black pepper, freshly ground            ¼   tsp.
              Mint leaves, fresh, coarsely chopped    1   cup


Method
1. With enough water to cover, bring the potatoes to a boil in a large saucepan.
2. Reduce the heat and simmer covered, until just tender, about 10 minutes, adding the peas
   during the last 2 minutes of cooking.
3. Drain and let cool slightly.
4. Cut the potatoes in ½ and place with the peas in a large bowl.
5. Meanwhile, combine the vinegar, wine, oil, garlic, salt, and pepper in a small bowl.
6. Pour over the warm potatoes and peas, then toss to coat.
7. Add the mint, toss well, and serve warm.




                                                                                     25
                            MIXED GREEN SALAD
                    WITH LOWFAT CREAMY CAPER DRESSING
Yield: 6 Portions

              Ingredients                        Amounts

              Mixed greens, package              1 ½ lb.

              Dressing, 14 ounces
              Ricotta cheese                     1/3   cup
              Non-fat yogurt                       1   cup
              Vinegar, red wine                  3½    oz.
              Capers, rinsed, chopped           1 –2   Tbsp.
              Chives, cut                          1   tsp.
              Parsley, chopped                     ½   tsp.
              Shallots, chopped                    1   tsp.
              Garlic clove                         1   ea.
              Basil, chopped                       ¾   Tbsp.
              Dijon mustard                        2   Tbsp.


Method
8. Combine all the ingredients for the dressing and blend well.
9. Pick through salad greens and rinse.
10. Serve salad, topped with the dressing.




                                                                  26
                                           SALSA
Yield: 2 cups
                Ingredients                       Amounts

                Plum tomatoes, seeded & chopped    4   medium
                Jalapeno pepper, minced            1   ea.
                Red onion, minced                  1   medium
                Red wine vinegar                   2   Tbsp.
                Salt                               ½   tsp.
                Black pepper, freshly ground       ¼   tsp.


Method
1. Mix together the tomatoes, jalapeno, onion, and vinegar in a bowl. Add salt and pepper to
   taste.
2. Cover and refrigerate for at least 2 hours.




                                                                                      27
                                   TOMATO SALAD
Yield: 6Servings

             Ingredients                            Amounts

             Red-wine vinegar                        2 Tbsp.
             Sherry vinegar                          1 Tbsp.
             Shallots, minced                        1 Tbsp.
             Salt                                    ¼ tsp.
             Black pepper, freshly ground              to taste
             Basil, fresh                            1 sprig
             Olive oil                               1 Tbsp.
             Tomatoes, in season, cut into wedges    1 lb.
             Basil leaves, finely shredded             to taste


Method
1. To make the dressing, whisk together the red-wine and sherry vinegars, the shallots, salt,
   pepper, and basil in a small bowl. Bruise the basil with the back of a wooden spoon.
2. Let the mixture stand at room temperature for 20 minutes. Discard the basil sprig. Whisk
   in the oil.
3. Place the tomatoes in a salad bowl. Drizzle with the dressing and scatter with the
   shredded basil, tossing gently to coat.
4. Let the salad rest at room temperature at least 30 minutes or up to 1 hour before serving.




                                                                                       28
                        WEDGE OF ICEBERG LETTUCE
                     WITH THOUSAND ISLAND DRESSING
Yield: 4 portions
              Ingredient                         Amount

              Thousand Island Dressing
              Mayonnaise                          ¾    cup
              Chili sauce                          3   Tbsp.
              Ketchup                              1   Tbsp.
              Worcestershire                      ¼    tsp.
              Tabasco                           few    drops
              Lemon juice                          1   tsp.
              Onion, minced                        1   Tbsp.
              Garlic, clove, minced               ½    tsp.
              Sweet pickle relish                  1   Tbsp.
              Hard-boiled egg, finely chopped      1   ea.
              Salt                                to   taste
              Ground black pepper                 to   taste

              Iceberg lettuce                     ½ head

Method
1. Put the egg in a pan and add enough water to cover by 1 inch. Bring to a boil and then
   simmer for 15 – 20 minutes. Drain, then let sit in cold water to stop the cooking and cool
   the egg for peeling.
2. Mix the chopped egg and all the other ingredients for the dressing. Chill.
3. Clean and cut iceberg lettuce into wedges.
4. Spoon the dressing over the lettuce and serve.




                                                                                       29
                                         ENTREES

           CHEDDAR & PICKLE-STUDDED TURKEY BURGERS
Yield: 12 Servings
              Ingredients                             Amounts

              Ground turkey                            3   lb.
              Cheddar cheese, cut into ¼-inch cubes    6   oz
              Bread crumbs                             1   cup
              Dill pickle slices, chopped             ½    cup
              Ketchup                                 ½    cup
              Salt                                     1   tsp.
              Black pepper, freshly ground            ½    tsp.
              Hamburger buns                          12   ea.
              Romaine lettuce leaves                  12   ea.
              Tomato slices                           12   ea.

Method
1. Combine the ground turkey, cheese, bread crumbs, pickles, ketchup, salt, and pepper in a
   large bowl.
2. Form the mixture into 12 (3/4 inch thick) burgers.
3. Spray the grill rack with nonstick spray; prepare the grill.
4. Grill the burgers 7-8 minutes per side, until the center of the burgers registers 165°F
5. Add the chicken breasts and turn to coat evenly; marinate in the refrigerator for 30-45
   minutes.
6. Place the burgers in the buns with the lettuce and tomato.




                                                                                     30
                                     CHICKEN FAJITAS

Yield: 4 Servings
              Ingredients                             Amounts

              Chicken breasts (4 oz. ea., boneless,
                  Skinless)                            4 ea.
              Olive oil                                1 Tbsp.
              Lemon juice, fresh                       2 Tbsp.
              Salt                                       to taste
              Black pepper, freshly ground               to taste
              Ground cumin                             ½ tsp.
              Salsa
              Guacamole
              Cheddar cheese, shredded                 1   cup
              Iceberg lettuce, shredded                1   cup
              Tomatoes, diced                          1   cup
              Sour cream                               ½   cup
              Scallions, sliced                        ½   cup
              Cilantro, chopped                        ¼   cup
              Flour tortillas                          8   ea.

Method
1. Trim the chicken breasts and pat them dry.
2. Combine the olive oil, lemon juice, salt, pepper, and cumin in shallow dish.
3. Add the chicken breasts and turn to coat evenly; marinate in the refrigerator for 30-45
   minutes.
4. Broil in medium heat broiler until done, 7-8 minutes (chicken can be turned at 45-degree
   angles during broiling to create grill marks).
5. Assemble all of the other ingredients.
6. Heat the flour tortillas by steaming them over a little simmering water.
7. Slice the chicken into diagonal strips on the bias.
8. Serve the chicken on a platter with the garnishes and heated tortillas.




                                                                                     31
           CHICKEN NUGGETS WITH BLOOD-RED SALSA DIP
Yield: 8 Servings
              Ingredients                            Amounts


              Salsa                                   ½ cup
              Plum tomato, diced                      1 medium
              Chicken breasts, boneless/skinless –
                     cut into 24 chunks                1 lb.
              Buttermilk, low-fat                    1/3 cup
              Breadcrumbs                              6 Tbsp.

Method
  1. Trim the chicken breasts and pat them dry.
  2. Combine the salsa and tomato in a small serving bowl; cover and refrigerate.
  3. Combine the chicer and the buttermilk in a medium bowl.
  4. Cover and marinate in the refrigerator for 30 minutes.
  5. Drain the chicken and discard the buttermilk.
  6. Preheat the oven to 400°F. Spray a baking sheet with nonstick spray.
  7. Place 2 tablespoons of the breadcrumbs in a zip-close plastic bag; add 8 pieces of the
      chicken, then shake the bag to coat.
  8. Arrange the chicken on the baking sheet.
  9. Repeat with the remaining breadcrumbs and chicken.
  10. Bake the chicken until golden, about 15 minutes. Serve with Salsa.




                                                                                     32
        CORNED BEEF WITH CABBAGE & BOILED VEGETABLES
Yield: 6 Servings
              Ingredients                           Amounts

              Corned beef, trimmed of visible fat   3¼    lb.
              Green cabbage, cut into wedges          1   small head
              Baby carrots                           18   ea.
              Purple-top turnips, peeled, halved      6   small
              Pearl onions                            1   cup
              Red potatoes, scrubbed                  6   small

Method
1. Bring the corned beef and enough water to cover to a boil in a large saucepan or Dutch
   oven.
2. Reduce the heat and simmer, partially covered, until almost tender, about 1-½ hours.
3. Add the cabbage, carrots, turnips, onions, and potatoes to the pan; return to a boil.
4. Reduce the heat and simmer, partially covered, until the vegetables and corned beef are
   fork tender, about 45 minutes.
5. Transfer the corned beef to a platter and carve into slices.
6. Lift the vegetables from the broth with a slotted spoon and serve with corned beef.




                                                                                    33
      GRILLED BREAST OF CHICKEN WITH RED PEPPER COULIS
Yield: 5 Portions
              Ingredients                             Amounts

              Chicken breasts (4 oz. ea., boneless,
                  skinless, and wingbone on             5 ea.
              Salt                                      ½ tsp.
              Ground black pepper                     1/8 tsp.

              Red Pepper Coulis                         1 recipe (follows)

Method
1. Prepare coulis.
2. Season the chicken.
3. Broil in medium heat broiler until done, 7-8 minutes (chicken can be turned at 45-degree
   angles during broiling to create grill marks).
4. Serve chicken with coulis.




                                                                                     34
                                  RED PEPPER COULIS
Yield: about 2 cups

              Ingredients                            Amounts

              Red pepper, roasted, skinned, seeded    1 lb.

              Olive oil, extra virgin                 ½   oz.
              Shallots, minced                       1½   Tbsp.
              Garlic, minced                         1½   Tbsp.
              Red pepper flakes                       1   pinch
              Tomato paste                            1   oz. or about 1/8 cup
              Chicken stock or broth                  3   oz.
              Salt                                    ½   tsp.
              Balsamic vinegar                        ½   oz.

Method
1. Cut the peppers in half, removing the seeds and stems. Place cut-side down on an oiled
   sheet pan. Place in a very hot oven or under a broiler. Roast or broil until evenly charred.
   Take out of the oven and cover with another sheet pan, turned over. This steams the
   peppers, making them easier to peel. When cool, peel off the skin, using a paring knife if
   needed.
2. Sauté shallots, garlic and red pepper flakes in oil.
3. Add tomato paste and sauté. Do not brown.
4. Add the peppers and stock. Simmer until the peppers are tender.
5. Purée in a blender. Finish with salt and vinegar.




                                                                                         35
 GRILLED CHICKEN SHISH KEBABS WITH PARSLEY, LEMON AND
                    WALNUT SAUCE

Yield: 3 - 4 Portions
               Ingredients                             Amounts

               Sauce
               Lemons                                    ½   ea.
               Coarse salt                             1/8   tsp.
               Ground black pepper                       1   pinch
               Cayenne pepper                            1   pinch
               Walnuts, chopped                        1/8   cup
               Flat leaf parsley, chopped                ¼   cup
               Garlic, crushed, with a pinch of salt     ¼   tsp.
               Mint leaves, shredded                   1/8   cup
               Olive oil                                 1   Tbsp.
               Water                                     1   Tbsp.

               Shish Kebabs
               Chicken breasts                           ¾   lb.
               Olive oil                               1½    Tbsp.
               Garlic, crushed                           ½   tsp.
               Cayenne pepper                         1/8    tsp.
               Ground black pepper                 1/8 – ¼   tsp.
               Cumin, ground                       1/8 – ¼   tsp.
               Allspice, ground                       1/8    tsp.
               Salt                                      ¼   tsp.

               Skewers                                  as needed

Method
1. For the sauce, peel the lemons, remove the seeds and chop the inside flesh to make ½ cup.
   Season with the salt, black pepper and cayenne pepper.
2. Chop the walnuts and parsley. Crush the garlic. Shred the mint leaves.
3. In a bowl, mix the lemons with the rest of the ingredients and let stand about 1 hour before
   serving.
4. For the shish kebabs, cube the chicken into 1 inch squares and marinate in olive oil, garlic
   and spices. Put the chicken onto skewers. If using bamboo skewers, soak them in water 1
   hour before adding the meat so they will not burn when cooked.
5. Broil or grill the shish kebabs with high heat until the meat is cooked.




                                                                                         36
                            KENTUCKY BARBECUED BEEF
Yield: 8 portions

              Ingredients                        Amounts

              Parsley, fresh, minced              ¼    cup
              Garlic, minced                       2   cloves
              Oregano, dried                       1   Tbsp.
              Salt                                ½    tsp.
              Beef tenderloin                      2   lb.
              Steak sauce, bottled                ½    cup
              Chili sauce, bottled                ¼    cup
              Brown sugar, dark                    2   Tbsp.
              Honey                                2   Tbsp.
              Cider vinegar                        2   Tbsp.
              Worcestershire sauce                 1   Tbsp.
              Hot pepper sauce                   4-6   drops

Method
1. Preheat the oven to 425°F and spray a shallow roasting pan with nonstick spray.
2. Combine the parsley, garlic, oregano, oil, and salt in a small bowl and blend to a paste.
3. Rub the tenderloin with the parsley mixture and place in the pan.
4. Roast until the beef registers 145°F for medium-rare, about 35-40 minutes.
5. Let stand for 10 minutes, the slice and arrange on a platter.
6. Heat enough oil to barely cover the bottom of a pan until the oil just begins to smoke.
7. Meanwhile, combine the steak sauce, chili sauce, sugar, honey, vinegar, Worcestershire
   sauce, and hot pepper sauce in a small bowl. Drizzle the sauce over the beef.

Note: Resting the beef before carving is important. With any roast, letting them sit lets the
      juices spread throughout the meat. The meat is then more evenly cooked, juicier and
      easier to carve.




                                                                                       37
                                      MEATBALLS
Yield: 16

             Ingredients                         Amounts

             Eggs                                  2   ea.
             Breadcrumbs                           ½   cup
             Garlic, minced                        2   cloves
             Salt                                  1   tsp.
             Black pepper, freshly ground          1   tsp.
             Parsley, fresh, chopped               ½   cup
             Parmesan cheese, grated               ¼   cup
             Ground beef                           2   lb.
             Vegetable oil                             as needed

Method
1. Combine eggs, breadcrumbs, garlic, salt, pepper, parsley and cheese in a large bowl.
2. Add ground beef to bowl and mix all ingredients with a fork.
3. Shape into 16 golf-ball like-shaped pieces.
4. Heat enough oil in a nonstick pan to barely cover the bottom of a pan until the oil just
      begins to smoke.
5. Place the meatballs in the pan and cook for about 4 minutes.
6. Turn the meatballs and cook the under-side for another 4 minutes, repeat the process on all
      sides until the meatballs are thoroughly cooked, roughly another 6-8 minutes in total.




                                                                                        38
                                  PEANUT SPAGHETTI
Yield: 8 Servings
              Ingredients                           Amounts

              Spaghetti, broken in thirds             8   oz.
              Snow peas, cut diagonally in thirds     ¼   lb.
              Sesame oil                              1   tsp.
              Water                                   ¼   cup
              Sugar                                   1   Tbsp.
              Soy sauce                               2   Tbsp.
              Peanut butter, smooth                   2   Tbsp.
              Rice vinegar                            2   tsp.
              Black pepper, freshly ground            ¼   tsp.
              Scallions, sliced                     1/3   cup
              Dry-roasted peanuts                     3   Tbsp.

Method
  1. Cook the spaghetti according to package directions, but about 1 minute before the end
     of the cooking time, add the snow peas to the pot
  2. Drain the spaghetti and snow peas into a colander, cool under cold running water and
     drain well
  3. Transfer the spaghetti and snow peas to a large bowl; add the sesame oil and toss to
     coat.
  4. Puree the water, sugar, soy sauce, peanut butter, vinegar, and pepper in a blender.
  5. Pour the puree over the spaghetti.
  6. Add the scallions and peanuts and toss to coat.
  7. Serve at room temperature.




                                                                                    39
                                  ROAST PORK LOIN
Yield: 4 portions

              Ingredients                         Amounts

              Pork loin, boned and trimmed          2   lb.
              Salt                                 as   needed
              Ground black Pepper                  as   needed
              Oil, to sear                         as   needed

Method
1. Sprinkle the pork loins well with salt and pepper.
2. Heat enough oil to barely cover the bottom of a pan until the oil just begins to smoke.
3. Carefully add the pork loin and sear. Using tongs, turn the pork to brown it on all sides.
4. After the pork is seared place it on a roasting rack in a 375°F until the temperature inside
   reaches 145°F (use a meat or instant-read thermometer).
5. Allow to rest 15 minutes before carving.

Note: Resting the roasted pork before carving is important. With any large roasts, letting
      them sit lets the juices spread throughout the meat. The meat is then more evenly
      cooked, juicier and easier to carve.




                                                                                         40
                    SHRIMP WITH TOMATOES, OREGANO
                            AND FETA CHEESE

Yield: 4 Portions
              Ingredients                          Amounts

              Large shrimp, shelled and deveined     1½   lb.
              Olive oil                               ¼   cup
              Onion, or scallions, chopped            1   cup
              Garlic cloves, minced                   4   ea.
              Oregano                                 2   Tbsp.
              Tomato sauce or
                large tomatoes, peeled, seeded, diced 1   cup
              Salt                                    1   tsp.
              Ground black pepper                     ¼   tsp.
              Feta cheese, crumbled* (see note)       ½   lb.
              Chopped parsley                         4   Tbsp.


Method
1. Preheat oven to 375°F.
2. Sprinkle shrimp with salt and pepper. Quickly sauté the shrimp in 2 Tbsp. olive oil for
   2 - 3 minutes until pink.
3. Remove from pan and put in four oven proof ramekins (3 – 4 inch individual baking
   dishes), small gratin dishes or a large baking dish.
4. Heat remaining oil in the sauté pan and cook the onion, or scallions, over medium heat
   until tender. Add garlic and oregano. Sauté for 2 minutes. Add tomato sauce or tomatoes
   and simmer for a few minutes.
5. Season with salt and pepper and pour this sauce over the shrimp.
6. Sprinkle crumbled feta on top of the shrimp. Bake or broil until the cheese melts.
7. Sprinkle with chopped parsley and serve with crusty bread.


Note: Feta cheese is a classic Greek cheese traditionally made from sheep’s or goat’s milk. It is
      cured and stored in its own salty whey brine, having been pressed into cakes. It adds a
      rich, tangy flavor to salads and cooked dishes.




                                                                                           41
                    SOUTHWEST CHICKEN SALAD WRAPS
Yield: 8 Servings

              Ingredients                          Amounts

              Chicken breast, cooked & minced        1  cup
              Tomato, diced                          ¼  cup
              Lime juice, fresh                      1  Tbsp.
              Red bell pepper, minced                1  Tbsp.
              Scallions, minced                      1  Tbsp.
              Cilantro, fresh – chopped              1  Tbsp.
              Chives, fresh – minced                 1  tsp.
              Salt                                   ½  tsp.
              Garlic, minced                         ¼  tsp.
              Jalapeno pepper                        ¼  tsp.
              Black pepper, freshly ground              to taste
              Flour tortillas                         4 8-inch


Method
1. Combine the chicken, tomato, lime juice, bell pepper, scallion, cilantro, chives, salt, garlic,
   jalapeno, and pepper in a bowl.
2. Cover and refrigerate at least 2 hours or up to 2 days.
3. Divide the chicken mixture between the tortillas and roll up.
4. Refrigerate, tightly wrapped, at least 20 minutes or up to 2 hours.
5. Cut each sandwich in half before serving.




                                                                                            42
                            SWEET AND SOUR CHICKEN
Yield: 8 Servings

              Ingredients                           Amounts

              Chicken thighs, skinless, boneless,
                     cut into ½-inch chunks         1½    lb.
              Honey                                   7   Tbsp.
              Cornstarch                              3   Tbsp. + 1 tsp.
              Soy sauce                               3   Tbsp.
              Rice wine                               2   Tbsp.
              Ketchup                                 ½   cup
              White vinegar                         1/3   cup
              Pineapple chunks in juice, drained,
                     reserve 2/3 cup juice           1    can (20 oz)
              Peanut oil                             1    tsp.
              Ginger, fresh, peeled & minced        1½    Tbsp.
              Red bell peppers, seeded & diced       2    large


Method
1. Combine the chicken, 1 tablespoon of the honey, 2 tablespoons of the cornstarch, 1
       tablespoon of the soy sauce, and the rice wine in a medium bowl; toss well to coat and
       set aside.
2. Combine the remaining 6 tablespoons of honey, 4 teaspoons cornstarch, 2 tablespoons soy
       sauce, the ketchup, vinegar, and the reserved pineapple juice in a bowl; set aside.
3. Remove the chicken from the marinade, reserving any marinade in the bottom of the bowl.
4. Heat a nonstick wok or large, deep skillet over medium-high heat until a drop or water
       sizzles.
5. Stir-fry until almost cooked through, 2-3 minutes.
6. Add the ginger, and stir-fry another 30 seconds.
7. Add the bell peppers; stir-fry until crisp-tender, about 3 minutes.
8. Stir in the pineapple chunks, ketchup mixture, and the reserved marinade.
9. Cook, stirring constantly, until the mixture boils and thickens, and the chicken is cooked
       through, 1-2 minutes.




                                                                                       43
                                    SIDE DISHES

                    ASPARAGUS SPEARS WITH LEMON JUICE
Yield: 4 Servings

              Ingredients                        Amounts

              Chicken broth                        1 cup
              Lemon juice, fresh                   ¼ cup
              Ginger, fresh – peeled and grated    2 tsp.
              Lemon rind, grated                   1 tsp.
              Salt                                 ¼ tsp.
              Black pepper, freshly ground           to taste
              Asparagus spears, trimmed and peeled 8 ea.


Method
1. To make the lemon sauce, bring the broth, lemon juice, ginger, and lemon rind to a boil in a
   small saucepan.
2. Reduce the heat and simmer, until the mixture is reduced to about ½ cup.
3. Strain the sauce through a fine sieve into a bowl; add the salt and pepper. Cover and keep
   warm.
4. Put the asparagus in a steamer basket; set in a saucepan over 1 inch of boiling water.
5. Cover tightly and steam until very tender, about 6 minutes.
6. Transfer the asparagus to a platter; drizzle with the lemon sauce.




                                                                                         44
                              BOSTON BAKED BEANS
Yield: 4 portions

              Ingredients                        Amounts

              Navy beans, soaked overnight       2/3   lb.
              Bacon, small dice                    ¼   lb.
              Onion, minced                      1½    cup
              Garlic, clove, minced                1   ea.

              Canned tomatoes, drain, small dice     ½ cup
              Ketchup                                ½ cup
              Coleman’s dry mustard                1 ½ Tbsp.
              Maple syrup                          1 ½ Tbsp.
              Molasses                             2 ½ Tbsp.
              Bay leaf                               1 ea.
              Cider vinegar                          2 Tbsp.
              Water to cook the beans            1 2/3 cup
              Salt                                  as needed
              Ground black pepper                   as needed

Method
1. Soak the beans overnight in a large pot using twice the amount of water as beans.
2. Drain the beans and remove any beans that have not swollen or any other particles.
   Preheat an oven to 300°F.
3. In a large oven-proof pot, cook the bacon pieces until crisp, then add the onions and garlic
   and lightly caramelize (or brown).
4. Add the beans and the rest of the ingredients. Bring to a simmer on top of the stove.
5. Cover the pot and place in the 300°F oven. Bake the beans in the oven for 5 hours. Stir the
   beans every hour or so. More water may need to be added. After the first 5 hours, uncover
   and cook the beans 1 more hour in the oven.
6. Remove the bay leaf and add salt and pepper to taste.




                                                                                         45
                     BROWN SUGAR – GLAZED CARROTS
Yield: 8 Servings

              Ingredients                         Amounts

              Butter                                1   Tbsp.
              Baby carrots                          1   2-lb. bag
              Brown sugar, light                    1   Tbsp.
              Candied ginger, chopped               1   Tbsp.
              Ground nutmeg                         ½   tsp.
              Salt                                  ½   tsp.
              Water                                 ½   cup


Method
7. Melt the butter in a large skillet over low heat, then add the carrots, sugar, ginger, nutmeg,
   salt, and water; bring to a boil.
8. Cover and cook over medium-high heat, shaking the pan occasionally, until the water has
   evaporated and the carrots are just tender, about 10 minutes.
9. Remove the cover and cook over high heat, stirring occasionally, until the carrots are gold
   brown and glazed, about 5 minutes.




                                                                                           46
                    GARDEN FRESH GREEN BEANS WITH MINT
Yield: 5 Portions
              Ingredients                      Amounts

              Water                              1   gal.
              Salt                               1   Tbsp.
              Green beans, precook               1   lb.
              Olive oil                          ¼   oz.
              Shallots, chopped                1½    Tbsp.
              Mint, chopped                    1½    tsp.
              Salt                               ¼   tsp.
              Ground black pepper              1/8   tsp.


Method
1. Bring salted water to a boil. Add beans. Cook until bright green and slightly tender.
   Drain.
2. Chop the mint and shallots.
3. Sauté shallots in olive oil until wilted. Add cooked green beans and mint. Heat through.
4. Season with salt and pepper.




                                                                                     47
                                   PEPPY RICE PILAF
Yield: 6 Portions
              Ingredients                          Amounts

              Onion, chopped                          1 Tbsp.
              Garlic, minced                          1 Tbsp.
              Chicken or vegetable stock
                 or broth, or water                  1   pt.
              Long grain white rice                  1   cup
              Bay leaf                               1   ea.
              Salt                                   ½   tsp.
              Ground white pepper                    ¼   tsp.
              Thyme, fresh                           ½   sprig


Method
1. Preheat oven to 350°F.
2. Dice the onion. Mince the garlic.
3. Sweat the onions and garlic in 2 ounces of stock, until clear.
4. Add the rice, the rest of the stock and the rest of the ingredients.
5. Bring the liquid to a boil, stirring frequently. Stop stirring once the liquid comes to a boil.
   Cover the pot and transfer it to the oven and cook for 18 to 20 minutes until the liquid is
   absorbed and the rice is tender.
6. Use a fork to fluff the grains of rice and to release the steam. Remove and discard the bay
   leaf and thyme. Check seasoning, adding salt and pepper, if needed.
7. Replace the cover and allow to rest for 10 minutes in a warm place.




                                                                                            48
                       POTATO PANCAKES WITH PIZAZZ
Yield: 5 Portions


              Ingredients                           Amounts

              Russet potatoes, peeled, quartered       ¾   lb.
              Nonfat yogurt                            ¼   cup
              Parmesan cheese, fresh, finely grated 1/3    cup
              Scallions, green parts, minced           ½   cup
              Egg whites                               ½   ea.
              Salt                                   1/8   tsp.
              Ground black pepper                   1/16   tsp.


Method
1. Put the potatoes in a pot, covering with water. Bring to a boil, then simmer until tender.
   Drain and place the potatoes on a baking sheet in a warm oven to steam dry, about 5
   minutes.
2. While the potatoes are still warm, mash with a fork for a coarse texture. Allow the potatoes
   to cool to room temperature.
3. Combine the remaining ingredients with the potatoes.
4. Form the mixture into small 1 ½-oz. cakes. Arrange on a greased baking sheet or one lined
   with parchment paper.
5. Bake the cakes in a 475°F oven until thoroughly cooked, about 8 minutes.




                                                                                         49
                                       RATATOUILLE
Yield: 5 Portions

              Ingredients                        Amounts

              Extra-virgin olive oil               ½   tsp.
              Onion, red, diced                    2   Tbsp.
              Garlic, minced                     3/4   Tbsp.
              Shallots, minced                     ½   Tbsp.
              Tomato paste                         ½   oz. or about 1/16 cup
              Tomatoes, plum, peeled,
                 sliced ¼-inch thick               ½   cup
              Zucchini, diced                      ½   cup
              Bell pepper, diced                   ½   cup
              Eggplant, diced                      ½   cup
              Yellow squash, diced                 ½   cup
              Vegetable stock or broth             4   oz.
              Fresh basil, finely chopped          ½   tsp.
              Fresh oregano, chopped               ½   tsp.
              Salt                               1/8   tsp.
              Ground black pepper                1/8   tsp.


Method
1. Heat the oil in a large pot. Add the onion, garlic and shallots. Sauté until the onions are
   clear.
2. Add the tomato paste and sauté until browned. Add the remaining vegetables and the
   stock.
3. Bring to a gentle simmer and stew, stirring occasionally, until the vegetables are tender,
   about 15 minutes.
4. Season with the herbs, salt and pepper.




                                                                                        50
                          ROASTED POTATO WEDGES
            Ingredients                      8 Portions      4 Portions

            Potatoes, medium size              6   ea.       3 ea.
            Oil, vegetable                     ½   cup       ¼ cup
            Salt                               2   tsp.      1 tsp.
            Ground black pepper                2   tsp.      1 tsp.
            Garlic powder                      ½   tsp.      ¼ tsp.


Method
1. Preheat oven to 375°F.
2. Wash potatoes and cut into about ½ inch wedges. Put in a bowl and coat with oil and
   seasonings.
3. Place potato wedges in a baking dish in a single layer.
4. Bake, uncovered for 45 minutes.




                                                                                51
                            SAUTEÉD SESAME SPINACH
Yield: 8 Servings
              Ingredients                          Amounts

              Olive oil                              1   Tbsp.
              Red onion, diced                       1   medium
              Red pepper, diced                      1   ea.
              Garlic, mined                          2   cloves
              Spinach, washed & cleaned              2   10-ounce bags
              Tomato, peeled, seeded & chopped       1   medium
              Sesame seeds, toasted                  2   Tbsp.
              Salt                                   ½   tsp.
              Black pepper, freshly ground               to taste

Method
1. Heat a large nonstick skillet over high heat.
2. Swirl in the oil, then add the onion, bell pepper, and garlic. Cook, stirring frequently, until
   golden brown, about 10-12 minutes.
3. Add the spinach, a handful or two at a time. Cook, stirring frequently, until the spinach
   starts to wilt, 4-5 minutes.
4. Add the tomato. Cook stirring frequently, until the tomato is very hot and tender, about 2
   minutes. Sprinkle with the sesame seeds, salt and pepper.




                                                                                            52
                     SWEET POTATOES WITH PINEAPPLE
Yield: 8 Servings
             Ingredients                         Amounts

             Sweet potatoes, peeled and cubed     2   lb.
             Pineapple, fresh or canned, cubed    ½   cup
             Honey                                2   Tbsp.
             Lemon juice, fresh                   2   tsp.
             Cinnamon                             ¼   tsp.
             Salt                                 ½   tsp.
             Black pepper, freshly ground             to taste

Method
1. Bring the potatoes and enough water to barely cover to a boil in a large saucepan.
2. Reduce the heat and simmer, covered, until the potatoes are tender, 12-15 minutes.
3. Drain the potatoes, reserving 1/3 cup of the cooking liquid.
4. Return the potatoes to the pan, add the pineapple, honey, lemon juice, cinnamon, salt and
   pepper.
5. Continue to cook over low heat until the potatoes are coated and glazed, about 3 minutes.
6. If necessary, add a little of the reserved cooking liquid to prevent the potatoes from
   becoming too dry.




                                                                                      53
                                WHIPPED POTATOES
Yield: 4 Portions
             Ingredients                           Amounts

             Baking potatoes (Russet or Idaho)     1½    lb.
             Water                                  as   needed
             Butter                                  3   Tbsp.
             Milk, hot                             1/3   cup
             Cream, hot                              ¼   cup
             Salt                                   as   needed
             Ground black pepper                    as   needed

Method
5. Scrub, peel and cut the potatoes into large pieces, about the same size. Place the potatoes in
   a pot of cold water and bring to a boil. Cook until the potatoes are tender enough to mash
   easily.
6. Drain the pot. Then dry the potatoes over low heat in the pan on the stove or on a sheet
   pan in a 300°F oven until no more steam rises from them.
7. Heat the milk and cream.
8. While the potatoes are still hot, purée them through a food mill or potato ricer into a heated
   bowl. To purée is to grind or mash food until it is completely smooth.
9. Combine butter, milk and cream. Mix into the potatoes by hand or with the paddle or
   whip attachment in an electric mixer until just combined. Season well with salt and pepper
   to taste.




                                                                                           54
                             DESSERTS & S NACKS
                                        APPLE CRISP

             Ingredients                         8 Portions       4 Portions

             Crisp Topping
             Oatmeal, quick cooking              1½    cup        ¾ cup
             Whole-wheat flour                   2/3   cup        1/3 cup
             Dark brown sugar, packed            2/3   cup        1/3 cup
             Almonds, sliced, chopped              ½   cup        ¼ cup
             Cinnamon                              2   tsp.       1 tsp.
             Butter, chilled, small cubes          5   oz.        2 ½ oz.

             Apple Filling
             Apples, cored, chopped               14   ea.        7 ea
             Brown sugar                           1   cup        ½ cup
             Cinnamon                              1   tsp.       ½ tsp.
             Butter, cubed, softened               4   oz.        2 oz.
             Raisins                             2/3   cup        1/3 cup
             Golden raisins                      2/3   cup        1/3 cup
             Salt                                  ½   tsp.       ¼ tsp.
             Lemon juice                           ¼   tsp.       1/8 tsp.

Method
1. Preheat oven to 375°F.
2. Chop almond slices. Cut butter into small cubes. Core and chop apples.
3. To make the topping, combine flour, oatmeal, sugar, almonds and cinnamon in a bowl. In
   a mixer or with your hands, add the cubes of butter to the dry ingredients and mix until
   mixture looks like coarse crumbs.
4. To make the filling, mix apples with sugar, cinnamon, butter, raisins, salt and some lemon
   juice in a baking dish, until well coated. Cover the apples with the topping and bake in
   375°F oven until apples are tender, approximately 30 minutes.

Note: You may substitute other seasonal fruits for the apples.




                                                                                       55
                APPLESAUCE CAKE WITH POWDERED SUGAR
Yield: about 12 servings

              Ingredients                        Amounts

              Butter                             1/3   cup
              Brown sugar                          1   cup
              Applesauce, thick, sweetened       1½    cup
              Flour                                2   cup
              Baking soda                          1   tsp.
              Salt                                 1   pinch
              Raisins                              1   cup
              Cinnamon                             2   tsp.
              Nutmeg                               1   tsp.
              Ground cloves                        1   tsp.

              Vegetable cooking spray or shortening as needed
              Powdered sugar                        as needed


Method
1. Preheat oven to 375°F.
2. Cream butter and sugar together in a mixer.
3. Add applesauce.
4. Mix in flour, baking soda, salt, spices and raisins. Blend until smooth.
5. Lightly spray or grease baking pan and pour the mixture in. Bake for 30 - 45 minutes or
   until a toothpick or knife inserted comes out clean. Cool.
6. Sprinkle with powdered sugar, cut into pieces and serve.




                                                                                    56
                                   CRUNCHY GRANOLA

Yield: about 5 cups
              Ingredients                        Amounts

              Old-fashioned oatmeal                2   cup
              Shredded coconut                     ½   cup
              Peanuts, or other nuts               ½   cup
              Wheat germ                           ½   cup
              Sunflower seeds, hulled              ½   cup

              Honey                                ¼ cup
              Vegetable oil                        ¼ cup
              Vanilla extract                      1 tsp.

              Raisins, or other dried fruit        ½ cup

Method
1. Wash hands and thoroughly mix the oatmeal, coconut, peanuts, wheat germ and sunflower
   seeds.
2. Mix the honey, oil and vanilla separately, then mix in with the dry ingredients. You can
   use your hands.
3. Spread mix on greased baking sheet. Bake for about 20 – 30 minutes in a 325°F oven,
   stirring after about 15 minutes. Add the raisins the last 10 minutes of baking.

Cool completely and store in a tightly, covered container. Granola can be eaten as a cereal or
     as a topping for fruit or ice cream.




                                                                                        57
                      DOUBLE CHOCOLATE ICE CREAM

Yield: 1 Quart
             Ingredients                        Amounts

             Unsweetened chocolate              2½   oz.
             Granulated sugar                    1   cup
             Milk                                1   cup
             Heavy cream                         2   cup
             Vanilla extract                     1   tsp.
             Semi-sweet chocolate chips
               or chocolate chunks            ¼ - ½ cup

Method
1. In a 2-quart saucepan, heat chocolate, sugar, milk, cream and vanilla until chocolate is
   melted. Cool.
2. Pour mixture into a blender. Mix until smooth.
3. Add chocolate chips or chunks. Blend until chips are broken up.
4. Pour into ice cream maker and freeze.




                                                                                     58
                FRUIT KEBABS WITH CINNAMON YOGURT DIP
Yield: 2 cups
                Ingredients                             Amounts

                Plain yogurt                             2 cup
                Honey                                    ½ cup
                Cinnamon, ground                         1 tsp.

                Assorted fruits, such as:
                   Mandarin or regular oranges,
                   seedless grapes, kiwi, grapefruit,
                   peaches, strawberries, figs,
                   dates or raisins                      as needed

                Wooden skewers                           as needed

Method
1. Wash, peel and cut the fruit, as needed, into wedges or bite-sized pieces. Toss fruits that
   may brown, in a bowl of water with some lemon slices or juice. Alternate the fruits as you
   thread them onto skewers.
2. Combine yogurt, honey and cinnamon in a small bowl. Stir to blend.
3. Place the bowl of dip on a platter and surround with fruit skewers.




                                                                                        59
                                     FRUIT SMOOTHIES
Yield: 4 cups
                Ingredients                      Amounts

                Plain yogurt                       1   cup
                Orange juice                       1   cup
                Honey                              2   tablespoons
                Ice                                1   cup

                Assorted fruits, such as:
                   Strawberries, blueberries,
                   raspberries, bananas or
                   combination                   2 ½ cups


Method
1. Place all ingredients in blender.
2. Blend for about 2 minutes or until mixture is smooth.
3. Pour into cups and enjoy!




                                                                     60
                            GUILT-FREE FUDGE BROWNIES
Yield: 16 Portions

              Ingredients                       Amounts

              Flour, all-purpose                  2   cup
              Cocoa powder                        1   cup
              Baking powder                      ½    tsp.
              Salt                               ½    tsp.
              Butter                              5   oz.
              Sugar                               2   cup
              Eggs, whole                         1   ea.
              Egg whites                          2   ea.
              Vanilla extract                     1   tsp.
              Vegetable oil spray                as   needed


Method
1. Preheat oven to 350°F.
2. Sift together the flour, cocoa, baking powder and salt.
3. Melt the butter in a small sauce pan. Remove the pan from the heat and stir in the sugar.
4. Add whole egg, egg white and vanilla to the butter and sugar. Beat the mixture for one
   minute.
5. Stir the dry ingredients into the egg mixture.
6. Pour the batter into one oil-sprayed 10-inch cake pan and bake for 25 minutes.




                                                                                      61
                                 MUDSLIDE COOKIES
Yield: 20 large cookies

               Ingredients                       Amounts

               Butter, unsalted                     2   oz (1/4 stick)
               Unsweetened chocolate, chopped       3   oz
               Bittersweet chocolate, chopped      10   oz
               Flour, cake                         ½    cup
               Baking powder                        1   tsp.
               Salt                                ¼    tsp.
               Eggs                                 3   large
               Sugar                              1¼    cups
               Instant Coffee                      ½    tsp. - dissolved in 1 teaspoon water
               Vanilla extract                     ½    tsp.
               Semisweet chocolate chips            2   cups
               Walnuts, coarsely chopped            1   cup



Method
1. Preheat oven to 375°F, position racks in the middle and upper third of the oven.
2. Line 3 baking sheets with parchment paper.
3. Melt the butter and both chocolates in a large heatproof container set over, but not
    touching, a saucepan of barely simmering water.
4. Stir until the butter and chocolate are melted and smooth, put the chocolate mixture in a
    large bowl and set aside to cool slightly.
5. Stir the cake flour, baking powder, and salt together in a small bowl and set aside.
6. Beat the eggs, sugar, dissolved coffee and vanilla in the large bowl of an electric mixer on
    medium-high speed until smooth, fluffy and lightened in color, about 2 minutes.
7. Stir in the chocolate chips and walnuts. Refrigerate the batter until firm, about 1 hour.
8. Scoop ¼-cup portions of dough and place them 3 inches apart on the prepared baking
    sheets.
9. Bake two sheets of cookies until the top changes from shiny to dull and feels crusty when
    touched, about 14 minutes.
10. Reverse the baking sheets after 8 minutes from front to back and top to bottom ensure the
    cookies bake evenly – bake the third sheet of cookies.
11. Cool the cookies on the baking sheets for 5 minutes, transfer them to a wire rack to cool
    completely.




                                                                                               62
                            MORNING GLORY MUFFINS
Yield: 18 muffins

              Ingredients                          Amounts

              Flour, Pastry                       2 1/3   cup
              Cinnamon, ground                        1   tsp.
              Baking soda                             1   tsp.
              Salt                                    ½   tsp.
              Coconut, shredded sweetened             1   cup
              Raisins                                 1   cup
              Carrots, peeled and grated              2   cups
              Apple, peeled and grated                1   ea.
              Pineapple, crushed and drained          1   8-ounce can
              Walnuts, toasted – coarsely chopped     ½   cup
              Eggs                                    3   large
              Vegetable oil                           ¾   cup plus 1 tablespoon
              Vanilla extract                         1   tsp.
              Oatmeal                                 3   tablespoons



Method
1. Preheat oven to 375°F.
2. Line 18 muffin tin cups with paper baking cups.
3. Sift the flour, sugar, cinnamon, baking soda, and salt into a large bowl.
4. Stir in the coconut, raisins, carrots, apple, pineapple and walnuts.
5. In a medium bowl, whisk the eggs, oil, and vanilla to blend.
6. Stir the egg mixture in the dry mixture, just until its incorporated.
7. Spoon the batter into the prepared muffin tins, filling each barely to the top of the paper
   liner. Sprinkle the top of each with oatmeal.
8. Bake just until a toothpick inserted into the center of a muffin comes out dry, about 17
   minutes.




                                                                                        63
                                          S’MORES
Yield: 4 Portions
              Ingredients                            Amounts

              Marshmallows                            4 ea.
              Chocolate candy bars, broken in half    2 ea.
              Graham crackers                         8 squares


Campfire Method
1. Place a half of a chocolate bar on a graham cracker square.
2. Put a marshmallow on a green (not dried) stick and hold it over the fire until roasted.
   When the marshmallow is roasted, place it on top of the chocolate bar.
3. Put the other graham cracker square on top and bite down. Who wants some more?!


Oven Method
1. Top a graham cracker square with half of a chocolate bar, a marshmallow and another
   graham cracker square.
2. Wrap the s’more in aluminum foil. Bake in a 425°F oven until the marshmallow is melted.
   Be careful opening the foil – it will be hot inside.


Note: For a variation, instead of a chocolate bar, use a chocolate peanut butter cup.




                                                                                        64
                                THREE BERRY COBBLER
Yield: 5 Portions
              Ingredients                           Amounts

              Nonfat yogurt, drained for 2 hours    1 ¼ cup

              Cobbler Mix
              Lemon rind, finely grated               ½   tsp.
              Skim milk                               9   oz.
              Cake flour                            2/3   cup
              Sugar                                   ½   cup
              Baking powder                         1½    tsp.
              Salt                                    ¼   tsp.
              Vanilla extract                       1½    tsp.

              Strawberries                           ½ cup
              Raspberries                            ½ cup
              Blueberries                            ½ cup

              Butter (for greasing baking dishes)    as needed
              Sugar (for dusting baking dishes)      as needed

              Maple syrup                             1 oz.



Method
1. In the refrigerator, drain yogurt through some cheesecloth, in a colander, for at least 2
   hours.
2. Grate the lemon.
3. Wash and remove stem end from strawberries and cut in half. Wash and remove stems
   from blueberries. Pick through raspberries.
4. Place cobbler mix into a blender and purée until smooth.
5. Grease ramekins (small 3 – 4 inch diameter individual oven-proof baking dishes) or a large
   baking dish with butter, then dust with granulated sugar.
6. Pour batter into dishes. Add berries.
7. Bake at 350°F for 12 minutes.
8. Mix yogurt with maple syrup. Add a spoonful of yogurt mixture to the individual cobbler
   servings.




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