SLADE'S BBQ SAUCE

Simple and delicious. Refrigerate leftover sauce.
1 c catsup
1/4 c vinegar, white
1/4 c brown sugar
1/4 t chili powder
1 c water
1/4 c Worchestershire sauce
1/4 t celery seed
1/2 t instant minced onions (or 1/8-1/4 c very finely chopped fresh onion)

Combine ingredients and bring to a boil in sauce pan. Simmer uncovered about 25 min to remove vinegar taste.

This is from the early 1960's and was a key part of to the spare ribs my father BBQed, usually in the summer. It was also used on our baked or bbq-ed pork chops.

Avocado Pasta

http://damndelicious.net/2014/06/20/avocado-pasta/

Avocado Pasta

Prep Time 10 minutes

Cook Time 10 minutes

Total Time 20 minutes

Yield 4 servings

The easiest, most unbelievably creamy avocado pasta that everyone will love. And it'll be on your dinner table in just 20 min!

Ingredients

• 12 ounces spaghetti
• 2 ripe avocados, halved, seeded and peeled
• 1/2 cup fresh basil leaves
• 2 cloves garlic
• 2 tablespoons freshly squeezed lemon juice
• Kosher salt and freshly ground black pepper, to taste
• 1/3 cup olive oil
• optional: 1/4 c slivered almonds
• optional: sauted shrimp
• optional: mushrooms, sauted mushrooms, cherry tomatoes, corn, etc.

Instructions

• In a large pot of boiling salted water, cook pasta according to package instructions; drain well.
• To make the avocado sauce, combine avocados, basil, garlic and lemon juice in the bowl of a food processor; season with salt and pepper, to taste. With the motor running, add olive oil in a slow stream until emulsified; set aside.
• In a large bowl, combine pasta, avocado sauce, cherry tomatoes and corn.
• Serve immediately.

Notes

Adapted from Comfort of Cooking

My notes:

Modified from http://damndelicious.net/2014/06/20/avocado-pasta/

For the sauce, substitute (for some of the oil) or supplement some water from cooking the pasta to thin it if needed.

Veggie Packed Quinoa

From http://greatist.com/eat/recipes/veggie-packed-quinoa
BY DANIELLE KARAGANNIS
Serves 2 as a side dish or 1 as a main dish

Combined with any veggie blend, quinoa transforms from a bland side dish to the sparkling main event. With this healthy blend of green veggies and protein-packed chick peas, this quinoa dish is a great healthy alternative to overly-starchy sides.

Ingredients
1 c of quinoa
1/2 bag of fresh spinach leaves (6-8oz)
1/2 c onions, chopped
1 can chickpeas
4 fresh mushrooms, sliced

Dash of desired seasoning (we like a little Sriracha, curry powder, paprika, or oregano)

Directions

1. In a medium saucepan, bring quinoa and 2 cups of water to a boil. Then turn to simmer and continue cooking, covered, until water is absorbed (about 10 to 15 minutes).
2. While quinoa is cooking, sauté spinach, onions, chickpeas, and mushrooms in a skillet with a drizzle of olive oil.
3. As vegetables are sautéing, add seasoning of choice and mix well.
4. When quinoa is cooked, add to the skillet with veggies and stir until well combined.

Zesty Shrimp and Quinoa

From http://greatist.com/eat/recipes/zesty-shrimp-and-quinoa
BY DANIELLE KARAGANNIS
Serves 2
This tasty, simple, and satisfying meal makes the perfect weeknight dinner for easy entertaining. Along with being a taste-bud pleaser, this blend of shrimp, quinoa, and onions is a great source of high-quality protein and potassium, which is always a plus!

Ingredients
1/2 c low-sodium soy sauce
1/4 c balsamic vinegar
1/2 t pepper
1 clove garlic, finely minced
2-4 dashes hot sauce (optional)
1 c quinoa
1 T olive oil
1 red onion, thinly sliced
1 c raw shrimp (fresh or frozen and defrosted)

Directions

1. In a medium sized bowl, combine soy sauce, balsamic vinegar, pepper, garlic, and hot sauce (if using). Stir until well blended and set aside.
2. Combine quinoa and 1 3/4 cups water in a pot. (Follow package instructions.) Bring to boil, cover, and reduce to a simmer for 10 minutes, or until quinoa is cooked and tender. Remove from heat and set aside.
3. While quinoa is cooking, begin cooking shrimp: Heat olive oil in a frying pan over medium-high heat. Add shrimp and onions. When shrimp begin to turn pink, add sauce and continue to cook, stirring frequently.
4. When shrimp is cooked through, add quinoa, and stir until well combined. Top with a drizzle of soy sauce or a squeeze of lime.

Spaghetti Squash Tacos

http://lemonsandbasil.com/vegetarian-spaghetti-squash-tacos/
A Mexican favorite with a bit of a twist, replace the traditional shredded pork or chicken with seasoned spaghetti squash, black beans, Greek yogurt and all your other favorite toppings!
Author: Kaylee Pauley (Recipe adapted from Smitten Kitchen Cookbook.)
Serves: 4

Ingredients:
1 medium spaghetti squash
1 tbsp freshly squeezed lemon juice
½ tbsp chili powder
½ tsp ground cumin
½ tsp ground coriander
½ tsp sea salt
Sixteen 6-inch corn tortillas
1 can organic black beans, rinsed and drained
1 cup Greek yogurt (substitute guacamole to make this vegan)
1 cup cherry tomatoes, finely diced
1 avocado, chopped
chopped cilantro
favorite salsa

Instructions:

1. Preheat oven to 375 degrees and spray pan with coconut oil cooking spray. Cut the squash in half lengthwise, scoop out the seeds and roast the halves facedown on baking pan for 35-40 minutes or until flesh is soft.
2. Once the squash is cooked, remove and allow to cool 5 minutes, then scrap the flesh with a fork to loosen and separate the strands. Add strands of flesh to bowl and discard skins.
3. In a separate bowl, combine chili powder, cumin, coriander, and salt, whisk in lemon juice and pour over squash strands. Gently toss to mix seasonings throughout, taste and adjust seasonings accordingly.
4. Heat a dry skillet over medium heat and warm tortillas one at a time until slightly blistered on each side, about 30-45 seconds per side.
5. To assemble the tacos, transfer warmed tortillas to platter and add spoonful of black beans, scoop of seasoned squash, dollop of Greek yogurt, finely chopped tomatoes and avocados, then sprinkling with chopped cilantro.
6. Add salsa, hot sauce or any other desired garnishes and serve. Or more importantly, EAT!

ZUCCHINI "PASTA" WITH TOMATO SAUCE

http://chefsavvy.com/recipes/zucchini-pasta-with-tomato-sauce/

Gluten Free Zucchini “Pasta” mixed with a quick and easy tomato sauce! A healthy meal that can be made in under 30 minutes.

Serves: 4

Ingredients:

4 zucchinis (about 4 cups), cut into thin noodles with a vegetable slicer
1 T extra virgin olive oil
½ c onion, chopped
4 cloves garlic, minced
1½ c crushed tomatoes
⅛ t dried oregano
⅛ t red pepper flakes
salt and pepper to taste
1 T basil, chopped

Parmesan cheese, for garnish if desired

Directions:

1. Place zucchini noodles in a colander and sprinkle with salt. Allow the zucchini noodles to drain. Toss and squeeze out any extra moisture. Set aside.
2. Heat oil to a large saucepan. 
3. Add onion and cook for 2-3 minutes until tender.
4. Add garlic and cook an additional minute.
5. Add crushed tomatoes, oregano and red pepper flakes. Bring to a light simmer and cook for 10 minutes.
6. Add zucchini noodles to the sauce and cook for 2-3 minutes or until tender.
7. Stir in basil and Parmesan cheese.
8. Season with salt and pepper if desired. Serve immediately.

NOTE:

Original recipe from chefsavvy.com. Please do not publish my recipe or pictures without linking back to the original post. Thank you!

One Dish Wonder

ONE-DISH WONDERS

With a modest makeover, casseroles supply carbs, protein, and tons of vitamins-without the fat
Runner's World Magazine published 09/20/2006


A runner's casserole should have four standard components: a quality protein, a complex carbohydrate, vegetables, and a sauce. A topping is optional, but can add nutritional value. If you start with cooked ingredients, such as leftover cooked brown rice, the cooking time will be about 30 minutes at 350 degrees. Uncooked ingredients, such as pasta, will need more moisture (water or vegetable stock) and can take up to 90 minutes to bake. Use a glass baking dish spritzed with canola or olive oil cooking spray and cover with foil for all but the last 10-15 minutes of baking.

Create your own healthy casserole by picking one food from each category below (amounts are approximated for an eight-inch by 12-inch casserole dish).
Quality Protein:
12 oz canned salmon or tuna
2 c cooked chicken, turkey, or lean cubed ham
1 lb ground and browned lean beef
4 soy burgers crumbled

Carb Choices:
2 to 3 cups cooked wild or brown rice
2 to 3 cups cooked whole-grain pasta or mashed potatoes
1 tube polenta cut into 1/2-inch rounds
2 1/2 cups steamed sweet potatoes

Veggie Options:
1 1/2 to 2 cups of precut, slightly thawed frozen:
broccoli
carrots
green beans
asparagus
stir-fry combination
okra

Sauces:
1 10-ounce can of condensed, reduced-fat cream of mushroom, celery, broccoli, or potato soup
Stewed tomatoes
1 1/2 cups pasta sauce
1 1/2 cups salsa

Toppings:
1/2 to 1 cup shredded cheddar cheese (reduced fat), part-skim mozzarella, or Parmesan
1/3 cup wheat germ or chopped nuts
1/2 cup whole-wheat seasoned bread crumbs

Baked Vegetarian Casserole

Baked Vegetarian Casserole

By Marni Sumbal
usatriathlon.org
•Veggies - canned, fresh or frozen (if using canned, give a rinse before using) (I used fresh jalepenos, canned chickpeas, fresh chives, fresh whole mushrooms (sliced), fresh roma tomatoes (sliced), canned black beans, frozen corn and fresh onions.
•Veggie burger
•1/4 c cooked rice or pasta
•4 egg whites + 1 whole egg
•1/8 c skim milk
•1/3 c vegetarian stock (you could even use 1 can of vegetarian soup with vegetables if you'd like, instead of the vegetarian stock)
•1/8 c stuffing cubes or croutons
•Spices - pepper, paprika, garlic, and herb (or your favorite no salt seasoning)
•2-3 T. shredded cheese

Preparation:
1.Preheat oven to 375 degrees.
2.In a non-stick loaf pan, sprayed lightly with non-stick spray, put all the veggies in the pan and mix. Add crumbled veggie burger (cook for about 1 minute in microwave to defrost).
3.Scramble eggs and milk. Add vegetarian stock and spices. Scramble again with fork.
4.Pour liquid mixture over veggies in loaf pan and press down veggies with a spatula.
5.Crush croutons or stuffing cubes either in baggy or between two plates.
6.Sprinkle croutons/stuffing over veggies.
7.Cook in oven for 20-25 minutes or until top is golden brown.
8.Turn off oven. Place cheese evenly over crumbs and leave in oven until ready to eat (or until cheese is melted).

Serve with Asparagus:
While casserole is cooking, lightly coat asparagus with 2 tsp olive oil and lemon pepper seasoning. Cook for 5-8 minutes or until asparagus is soft.

Mushroom Risotto

Mushroom Risotto
from AllRecipes.com
Ingredients:
6 cups chicken broth, divided
3 tablespoons olive oil, divided
1 pound portobello mushrooms, thinly sliced
1 pound white mushrooms, thinly sliced
2 shallots, diced
1 1/2 cups Arborio rice
1/2 cup dry white wine
sea salt to taste
freshly ground black pepper to taste
3 tablespoons finely chopped chives
4 tablespoons butter
1/3 cup freshly grated Parmesan cheese

Directions:

1. In a saucepan, warm the broth over low heat.
2. Warm 2 tablespoons olive oil in a large saucepan over medium-high heat. Stir in the mushrooms, and cook until soft, about 3 minutes. Remove mushrooms and their liquid, and set aside.
3. Add 1 tablespoon olive oil to skillet, and stir in the shallots. Cook 1 minute. Add rice, stirring to coat with oil, about 2 minutes. When the rice has taken on a pale, golden color, pour in wine, stirring constantly until the wine is fully absorbed. Add 1/2 cup broth to the rice, and stir until the broth is absorbed. Continue adding broth 1/2 cup at a time, stirring continuously, until the liquid is absorbed and the rice is al dente, about 15 to 20 minutes.
4. Remove from heat, and stir in mushrooms with their liquid, butter, chives, and parmesan. Season with salt and pepper to taste.

"Authentic Italian-style risotto cooked the slow and painful way, but oh so worth it. Complements grilled meats and chicken dishes very well. Check the rice by biting into it. It should be slightly al dente (or resist slightly to the tooth but not be hard in the center)."

Review...Please do cut the mushrooms in half, I think it was a typo when it was first entered, but you can use any amount of mushroom you desire! Feel free to also adjust the wine to your preference. You can also try different variations to make this a main dish, peas & prociutto, shrimp and asparagus, chicken and mushroom, saffron & seafood... whatever you desire for the last mix in (cooked meat of course)! Optionally, you can add some tarragon to this and add more broth if you like it "soupy". It's fantastic!

Potato Lasagna

POTATO LASAGNA
A delicious new spin on vegetarian lasagna with potatoes and tofu.By Liz Applegate Ph.D.
PUBLISHED 07/03/2003, Runner's World Magazine
Ingredients:
6 medium potatoes
2 lbs firm tofu
1/3 cup lemon juice
1 tbsp honey
1 Tsp salt
2 tbsp olive oil
4 tsp dried basil
1 tsp garlic powder
1 qt light spaghetti sauce
1 cup shredded, part-skim mozzarella cheese
Directions:
Boil, steam or microwave potatoes until tender. Chill for at least 30 minutes.
In a large bowl, mash tofu with a fork or potato masher. Add lemon juice, honey, salt, oil, basil and garlic powder. Combine thoroughly and set aside. When you're ready to assemble the lasagna, peel and slice potatoes.
In a 9x13-inch pan, spread a thin layer of sauce. Layer half the sliced potatoes on top, then spread half of the tofu mixture over the potatoes, then half the remaining spaghetti sauce onto the tofu. Repeat this layering process with the remaining potatoes, tofu and sauce, then sprinkle mozzarella on top.
Bake in the oven at 350 degrees for 45 to 50 minutes. Let stand 10 minutes before serving. Serves 12.Per serving: 251 calories; 25.8 g carb; 17.3 g protein; 10.4 g fat (35% of total calories); 511 mg sodium; 2.7 g dietary fiber.

Potato Frittata

POTATO FRITTATA
This delicious post-run meal will replace those lost carbs and fuel you up for your next run.
PUBLISHED 08/02/2007 Runner World Magazine
1/4 cup onion, chopped
1/4 cup red bell pepper, chopped
1/4 teaspoon dried thyme
1 baked russet potato, peeled, cut into 1/4-inch-thick slices, lengthwise
1/2 teaspoon salt
1/4 teaspoon black pepper
3 eggs
3 egg whites
2 tablespoons grated Parmesan cheese
Coat a nine-inch nonstick skillet with cooking spray. Heat pan, then add onion, pepper, and thyme to pan and cook over medium heat until vegetables are softened, about five minutes. Add sliced potato, salt, and pepper, and cook until heated, about two minutes. Whisk together eggs and whites, and pour evenly over potato mixture. Reduce heat to medium-low. Cook (without stirring) until eggs are set, about 15 minutes. If desired, place the pan under the broiler for a minute or two to crisp the top of the frittata (be sure your pan is oven-safe). Top with grated Parmesan.
Serves four.
Calories: 130, Fat: 4 g, Protein: 10 g, Carbs: 14 g, vitamin c: 40% Daily Value
Optional: mushrooms

Spiced Black Bean Burger

Spiced Black Bean Burger (serves 2)
from Carmichael Training Systems http://www.trainright.com/articles.asp?uid=3442&p=3440
1 15- to 16- ounce can black beans, rinsed, drained
¼ block extra firm tofu, chopped, crumbled
1/3 cup chopped red onion
½ cup dry breadcrumbs
2 tablespoons med-hot chunky salsa
1 teaspoon ground cumin
½ teaspoon hot sauce

1. Drain and rinse beans (significantly reduces the sodium content). Using a fork, mash bean in medium bowl.
2. Drain the tofu. Using a fork, mash the tofu and add to bean mixture.
3. Mix in onion, breadcrumbs, 2 tablespoons salsa, cumin and hot sauce. Season with salt and pepper to taste.
4. Using moistened hands, shape bean mixture into two 3.5- to 4.5- inch diameter patties.
5. Prepare grill (med-high heat). Brush grill rack with vegetable oil. Grill burgers until heated through, about 3 minutes per side.

Nutrient Information: per single serving
Calories 366, Carbs 57g, Protein 22g, Fat 5.5g, Sat. Fat .5g, Fiber 16g, Sodium 820mg*

*To reduce sodium even more, try Goya Low Sodium Black Beans, which have as little as 140 mg per ½ cup serving compared to 400 mg in most canned black beans.

Grilled Flatbread (serves 4)
½ teaspoon dry, active yeast

1 tablespoon olive oil
1 ¾ cup whole wheat flour
1 teaspoon salt

1. Place ¾ cup warm water in a medium size bowl and sprinkle the yeast on top; stir to dissolve, then set aside for 5 minutes until the yeast is foamy.
2. Add olive oil, flour and salt and mix to combine.
3. Turn the dough onto a well-floured surface, knead 2 minutes or until elastic.Place dough in an oiled bowl, cover with plastic wrap and let it stand in a warm place for 30 minutes.
4. Turn dough onto a lightly floured surface, divide into 4 equal pieces and roll out each piece 10 1/8 inch thick round.
5. Lightly brush one side of each round with olive oil and place the rounds oiled side down on the hot grill.
6. Grill the flatbread for 2 minutes, brush the side that’s facing up with olive oil and flip the rounds.
7. Grill for 2 minutes, remove from the grill and serve warm.

Nutrient Information: per single serving
Calories 220, Carbs 28g, Protein 7g, Fat 4.5g, Sat. Fat .5g, Fiber 7g, Sodium 475mg

Chicken Breast

50 Ways to Feed Your Muscles
By Phillip Rhodes, Men's Health Magazine
50 Ways to Prepare Chicken Breast

STIR-FRYING Basic technique: Cut the raw chicken into bite-sized pieces or thin strips. Cook them in a nonstick skillet or wok over medium-high heat for 3 to 5 minutes or until browned. Then add the remaining ingredients in the order listed. Cook for 5 more minutes, stirring frequently.

Tip: Sesame oil gives stir-fries their distinct flavor. Its nutritional profile is similar to that of olive oil (i.e., high in the unsaturated fats you want). But if you don't have sesame, use canola or peanut oil, since olive oil can burn at high temperatures.
1. 1 Tbsp reduced-sodium soy sauce; 2 tsp sesame oil; 1/2 c green or red bell pepper, cut into strips; 1/4 medium onion, cut lengthwise into strips; 1/2 tsp red pepper flakes
2. 1 Tbsp hoisin sauce; 2 tsp sesame oil; 1/3 c matchstick carrots; 1/3 c chopped celery; 1 green onion, sliced; 2 Tbsp chopped, unsalted peanuts
3. 1 Tbsp reduced-sodium soy sauce; 2 tsp sesame oil; 1/2 c asparagus tips; 2 Tbsp chopped, unsalted cashews
4. 1 Tbsp reduced-sodium soy sauce; 1 Tbsp lemon juice; 1 tsp lemon zest; 1 tsp honey; 1 clove garlic, crushed; 1/2 c snow peas; 1 c chopped celery
5. 1 whisked egg; 1/2 c (or more) chopped broccoli; 1/4 medium onion, cut lengthwise into strips; 1/2 tsp red pepper flakes; 1 Tbsp reduced-sodium soy sauce
6. 1 whisked egg; 1/2 c snow peas; 1/2 c green or red bell pepper, cut into strips; 1/4 onion, cut lengthwise into strips; 1 Tbsp hoisin sauce

BAKING Basic technique: Preheat the oven to 350°F and bake the chicken breast for 20 to 25 minutes, or until an internal roasting thermometer reaches 170°. Don't overcook it. Err on the side of tenderness. An overcooked, dried-out chicken breast won't give you salmonella, but you probably won't want to eat it in the first place.

Tip: Quickly searing the breast in a hot skillet will help avoid dryness because it locks in the bird's juices.

Sauced: Watery ready-made sauces like salsa will bake fine—some of the liquid will boil away as the chicken bakes. But thicker sauces, like barbecue or ranch, need water or broth mixed in, otherwise you'll be left with a sticky, blackened char.

Tip: Use a small baking dish to keep the meat covered with sauce.
7. 1/3 c salsa
8. 2 Tbsp jalapeño cheese dip, 2 Tbsp salsa, 1 Tbsp water
9. 2 Tbsp marinara sauce, 2 Tbsp water
10. 2 Tbsp barbecue sauce, 2 Tbsp water
11. 2 Tbsp ranch dressing, 2 Tbsp water
12. 2 Tbsp Dijon mustard, 2 Tbsp honey, 1 tsp olive oil
13. 3 Tbsp chicken broth; 1 Tbsp mustard; 1 clove garlic, crushed
14. 2 Tbsp condensed mushroom soup, 2 Tbsp water
15. 2 Tbsp pesto, 2 Tbsp reduced-sodium chicken broth
16. 2 Tbsp reduced-sodium soy sauce, 1/4 c crushed pineapple with juice
17. 3 Tbsp chicken broth, 2 Tbsp light coconut milk, 1/4 tsp curry powder
18. 1/3 c chicken broth, 1 Tbsp maple syrup, 1 Tbsp apple juice
19. 3 Tbsp red wine vinegar; 1 Tbsp barbecue sauce; 1 clove garlic, crushed
20. 2 Tbsp hot sauce, 2 Tbsp Worcestershire sauce, 1/4 tsp chili powder
21. 2 Tbsp lemon juice, 2 Tbsp orange marmalade, 1/4 tsp rosemary

Rubbed Rub one of the following spice mixtures evenly over each breast, then hit the chicken with a shot or two of cooking spray (not too much, though) to hold the rub in place and help form a light crust when cooking.
22. Tex-Mex style: 1/4 tsp each garlic powder, chili powder, black pepper, and oregano; pinch of salt
23. Southwestern: 1/4 tsp each black pepper, chili powder, red pepper flakes, cumin, and hot sauce
24. French: 1/4 tsp each dried basil, rosemary, and thyme; pinch of salt and pepper

Crusted A whisked egg acts like glue, holding the crust to the meat. It also gives your poultry a small protein boost. Crack one open in a shallow bowl, whisk it, and dip the chicken in it. Tip: Put your crust ingredients in a shallow plate instead of a bowl—it'll be much easier to coat the breast evenly.
25. Nut crusted: Dip the chicken in the egg, then roll it in 1/3 c nuts of your choice, finely chopped. Spray lightly with cooking spray.
26. Parmesan crusted: Dip the chicken in the egg, then roll it in a mixture of 1 Tbsp finely grated Parmesan cheese, 1 Tbsp Italian bread crumbs, and a pinch of black pepper.
27. "Like fried": Dip the chicken in the egg, then roll it in 1/2 c crushed cornflakes or bran flakes. Spray lightly with cooking spray.

Stuffed Relax, this isn't hard. First, pound the heck out of the chicken breast with a meat tenderizer or the heel of your hand—you want it to be uniformly thin. (Just be careful not to tear it.) Then, arrange your ingredients on the breast, roll it up, and secure it with toothpicks or kitchen twine so it doesn't come undone while it's baking.
28. 1 slice Cheddar cheese, 2 slices deli ham, 1/4 tsp black pepper
29. 1 slice mozzarella cheese; 3 slices pepperoni; 3 leaves fresh basil, chopped
30. 1 slice mozzarella; 1/4 c chopped tomatoes; 3 leaves fresh basil, chopped
31. 1 small handful baby spinach leaves, chopped; 1 Tbsp blue-cheese crumbles; 1 clove garlic, crushed
32. 1 slice mozzarella, 1 slice salami, 1 Tbsp chopped roasted red pepper
33. 1 1/2 Tbsp part-skim ricotta cheese, 1 Tbsp chopped sun-dried tomatoes, 1/4 tsp oregano
34. 1 1/2 Tbsp part-skim ricotta cheese, 1 Tbsp diced olives, 1/4 tsp lemon zest
35. 1 Tbsp pesto, 1 Tbsp shredded Parmesan cheese, 1/4 tsp black pepper

GRILLING, SEARING, OR GEORGE FOREMAN-ING
Basic technique: Heat the grill, place a nonstick skillet over medium-high heat on the stove until it's hot, or power up the Foreman. Add the marinated chicken, cooking 3 to 5 minutes per side (6 to 8 total on the Foreman), or until an internal roasting thermometer reaches 170°F. The chicken doesn't stop cooking when you take it off the heat. If it's still hot, it's still cooking.

Marinades: Marinades need only about an hour or so to penetrate the meat. Whether you're cooking one chicken breast at a time or four at once, just mix the marinade ingredients well in a resealable plastic bag, drop in the chicken, seal, shake, and refrigerate.

Tip: If you're grilling, make a little extra marinade and reserve it in a separate bag or bowl. Brush it on the chicken during cooking to keep the meat moist.
36. 2 Tbsp bourbon, 1 tsp deli-style mustard, 1/4 tsp black pepper
37. 2 Tbsp bourbon; 1 tsp honey; 1 clove garlic, crushed
38. 2 Tbsp white wine; 1 clove garlic, crushed; 1/4 tsp thyme
39. 2 Tbsp red wine; 1 tsp barbecue sauce; 1 clove garlic, crushed
40. 2 Tbsp Coca-Cola, 1/4 tsp black pepper
41. 2 Tbsp balsamic vinaigrette, 1/4 tsp rosemary
42. 2 Tbsp lemon juice, 1/4 tsp lemon zest, 1/4 tsp black pepper
43. 2 Tbsp plain yogurt, 1/4 tsp dill
44. 2 Tbsp plain yogurt, 1 tsp olive oil, 1/4 tsp curry powder
45. 2 Tbsp lime juice, 1 tsp olive oil, 1/4 tsp cilantro
46. 2 Tbsp lime juice, 1/4 tsp cumin, 1/4 tsp red pepper flakes
47. 2 Tbsp orange juice, 1/4 tsp powdered ginger, 1/4 tsp cilantro
48. 2 Tbsp orange juice, 1 Tbsp hoisin sauce, 1/4 tsp red pepper flakes
49. 1 Tbsp reduced-sodium soy sauce, 1 tsp sesame oil, 1/4 tsp red pepper flakes
50. 2 Tbsp pineapple juice; 1 clove garlic, crushed; 1/4 tsp black pepper

Triple Mushroom and Rice Fajitas

Triple Mushroom and Rice Fajitas
http://www.recipezaar.com/290379
Ingredients
1/2 cup uncooked regular brown rice
1/4 cup water
2 tablespoons lime juice
1 tablespoon olive oil
2 large garlic cloves, minced
1/2 teaspoon cumin
1/2 teaspoon oregano
1/4 teaspoon salt
3 ounces portabella mushrooms, stemmed and thinly sliced
3 ounces fresh chanterelle mushrooms or oyster mushrooms, thinly sliced
3 ounces fresh shiitake mushrooms, stemmed and thinly sliced
1 medium green pepper or red pepper, cut into thin strips
4 green onions, cut into 1 1/2 inch pieces
8 flour tortillas, 8 inch

Directions

1. Cook rice according to package directions, except omit the salt.
2. In a large ziplock bag, combine the water, lime juice, oil, garlic, cumin, oregano, and salt.
3. Add mushrooms, pepper strips, and green onions.
4. Seal the bag and turn to coat ingredients evenly.
5. Marinate at room temperature for 15 to 30 minutes.
6. Stack tortillas and wrap in foil. Heat in a 350º oven for 10 minutes to soften.
7. In a large skillet, cook undrained mushroom mixture over medium-high heat for 6 to 8 minutes or until peppers are tender and all but about 2 tbsps of the liquid has evaporated, stirring occasionally.
8. Stir in cooked rice and heat through.
9. To serve, spoon mushroom-rice mixture onto warmed tortillas and roll up.

Pennsylvania Pasta with Crimini

Pennsylvania Pasta with Crimini
http://www.mushroomrecipes.com/crimrec1.html
Egg noodles are the heart and soul of Pennsylvania Dutch cooking. They are not as prevalent as pasta is in the Italian kitchen, but that is because the Pennsylvania Dutch have an equal fondness for potatoes. Egg noodles are almost always served as a side dish with meat, but can be used as universally as their pasta cousins.

Ingredients:
3 tablespoons butter
1/3 cup chopped onion
½ teaspoon ground coriander
½ teaspoon chili powder
1 teaspoon minced garlic
¼ teaspoon black pepper
1 teaspoon salt
1 teaspoon lemon juice
¼ cup dry red wine
1 teaspoon honey
1 tablespoon soy sauce
½ pound fresh crimini, sliced
5 ounces dried egg noodles
1 ½ tablespoons cornstarch, mixed with 1/3 cup cold water

Preparation:

1. Melt the butter in a skillet and add the onion. Sauté over medium-high heat until the onion is just translucent, 1 to 2 minutes. Stop the cooking by adding ½ cup water to the skillet. Stir in the seasonings, lemon juice, wine, sugar, and soy sauce. Add the mushrooms and turn the heat to low. Cover the skillet with a tight-fitting lid and simmer for 30 minutes.
2. Meanwhile bring a pot of lightly salted water (about 4 quarts) to a boil. Add the noodles and cook until just slightly firm. Drain.
3. While the noodles are cooking, stir the cornstarch mixture into the mushrooms and heat until thickened.
4. Place the noodles on a serving dish and spoon the mushrooms and sauce over.

This dish can be reheated very successfully.Serves 4

Meat Loaf

Meat Loaf
from Jayne Slade (prior to 1976)
1 to 1 1/2 lb ground beef
1 egg
1 slice bread, cubed into 1/4" to 1/2" cubes
1 medium onion, chopped (or 2 T dryed minced onion)
1/8 t. pepper
catsup

1. Combine beef, egg, bread, pepper, and onion together in a mixing bowl. Mix well with hands.
2. Press into loaf pan. Leave a little space along one side so fat can be drained off. Cover the top with catsup.
3. Bake at 350 degrees for 45 minutes (1 hour if meat is icedold)
4. Leftovers can be refrigerated 4-5 days or frozen.

Suggestion:

1. To bake potatoes in same oven, put them in 1/2 hour before meat loaf goes in.
2. Add 1/4 c. parmesian cheese when mixing meat and other ingredients.

Low-Fat Honey Mustard Chicken

Low-Fat Honey Mustard Chicken
Jeanne Jones - Cook It Light, SD Union-Tribune, 1 June 2005 (modified)
Serves 4
Ingredients:
3 lbs boneless, skinless chicken breasts
1/3 c. honey, heaping
1/2 c. prepared (yellow) mustard
4 t. olive oil
1/2 t. salt
1 t. curry powder
non-stick spray
9" x 13" pan/glass casserole dish

1. If chicken is frozen, defrost, or increase cooking time about 30 minutes.
2. Preheat oven to 350 degrees. Spray pan with nonstick spray.
3. If chicken breasts are very thick, place your hand on top of the breast and run a sharp knife parallel to the countertop midway through the breast, so that you are splitting the chicken in half. This allows for a shorter cooking time and helps to keep meat moist. Place chicken breasts in the bottom of sprayed pan in one layer.
4. Combine honey, mustard, olive oil, salt, and curry powder. Pour sauce over chicken, bake for about 40 minutes or until the chicken is no longer pink inside.
5. Serve, pouring remaining sauce over chicken.

South-of-the-Border Casserole

South-of-the-Border Casserole
This recipe requires a 1 1/2qt. casserole dish
Ingredients:
1 lb lean/extra lean ground beef
1/2 c. chopped onion
2- 8oz cans tomato sauce (salt free if available)
1/2 t. Pepper sauce (e.g. Tabasco) or to taste
1 Tbl. chili powder
12 corn tortillas
2 c. shredded Cheddar or Mexican cheese

1. Preheat oven to 325 degrees.
2. Brown meat in skillet, stirring to break up meat. Add onion and cook until onion is tender. Stir in tomato sauce, chili powder, and pepper sauce.
3. Cut tortillas into halves. Alternate layers of meat mixture, tortillas, and cheese in 1 1/2 qt casserole, making about 4 layers total. (Therefore, use about 1/4 of each per layer)
4. Bake at 325 degrees for 20 minutes. Makes 4 servings.

Serve with a salad or Caesar Salad

Beef with Brown Rice and Mushrooms

Beef with Brown Rice and Mushrooms
1979 from A1 Steak Sauce - serves 4
Ingredients:
1/2 c chopped onion (~1/2 med. onion)
6-8oz. fresh mushrooms, sliced
1-2 med. cloves garlic, minced (or 1/2 tsp. garlic powder)
2 Tbl. margarine
1 lb. lean ground beef
1 cup brown rice, uncooked (don't use instant)
1 3/4 c. water
1 tsp. salt
1/4 t. pepper
1 t. instant beef or chicken broth/boullion
Parmesian cheese, grated

1. In a large skillet melt margarine over med. heat and cook onion, mushroom, and garlic until liquid (released from mushrooms) is absorbed.
2. Stir in beef and continue cooking until meat is brown and crumbly. Mix in remaining ingredients except parmesian. Simmer (on low), covered, for 25-30 min or until rice is tender. If tender but liquid remains, remove lid, turn up to med., and continue cooking. Stir ocassionally to keep from sticking to bottom of pan.
3. Serve and top with parmesian cheese.

Serve with salad or a vegetable. Should make 2-3 meals. Store in frig 4-5 days or freeze.

BBQ Chicken Breast

1 to 4 Chicken breasts, frozen
1 bottle BBQ sauce
glass baking dish
dish cover or foil

1. Preheat oven to 350 degrees.
2. Arrange chicken breast(s) in one layer at bottom of baking dish.
3. Pour BBQ sauce over breasts just to cover.
4. Cover with glass lid or aluminum foil and bake for 1 hour. Remove and slice into thickest breast to make sure juice run clear (no pink or red). If juice is not clear cook for additional 10-15 minutes.

Suggestion: serve with rice and a vegetable or salad.
Refrigerate leftovers for 3 days or freeze.