Main Dishes

Here's the recipe for the first dinner I made with my new crockpot. Let's call it

Caribbean Chicken ****NEW****

Layer in crock pot:
(depending on size of your pot, the amounts will vary, so go with whatever fits. This is what fit in my 6 quart size.):

8 medium potatoes, scrubbed and chopped
1 large onions, chopped
1 large green bell pepper, seeded and cut in large chunks
1 large red bell pepper, seeded and cut in large chunks
5-6 medium carrots, scrubbed and sliced diagonally

Sprinkle layers with spices including, but not limited to:

Garlic granules
Caribbean Jerk Seasoning (don't be shy with this - it's got kick but that's what makes it good!)
Paprika (LOTS! Go crazy with it!)
Some salt (not too much)

Finish off with:

Chicken tenderloins
1 large red bell pepper, seeded and cut into medium chunks
Worcestershire sauce over top of all
more seasonings (above)

Finally, the "piece de resistance":

2 handfuls dried cranberries

Cook for 8 hours on low, or 4.5 on high

A few minutes before serving time, add one 8-oz. brick of cream cheese (may use low-fat if you wish), cover and allow to soften. When soft, stir in several dollops of sour cream with the softened cream cheese, and serve.

That, to the best of my recollection, is what I put in. Since I made it up as I went, and nothing is measured, it's one of those "works of art" - you will end up with something different every time. But that's the way I like it!

Pasta Fagioli (pasta & bean soup)

(From Shar's Bosch Kitchen Center)

In 8 Litre Pressure cooker:

2 Tbsp. Garlic Olive Oil

1 Onion, Chopped

2 Garlic Cloves, crushed

Sauté until onion is transparent.

Add:

2 quarts Chicken Broth

2 tsp minced Crystal Ginger

2 cups cleaned Beans (White Cannellini or Kidney)

28 oz. can Muir Glen Crushed Tomatoes

Seasonings (Herbamare, Roasted Garlic, Sea Salt, Garlic Pepper)

Bring to a boil. Place lid on cooker. Bring to a second red ring. Maintain pressure for 30 to 40 minutes. Remove from heat source and allow pressure to drop on its own. Add:

1 cup chopped Bell Pepper

1 cup each, Carrots, Zucchini, sliced

1 cup snapped Green Beans

1 cup uncooked Pasta (shells, elbows, etc.)

2 Tbsp. Dried Parsley

Return to full pressure and cook 5 minutes on the second red ring. Drop pressure under cool water. Season to taste. Garnish with Parmesan Cheese.

Dinner in a Pumpkin

(cooked in a pressure cooker)
(From Shar's Bosch Kitchen Center)

1 Small to medium Pumpkin (to fit your pressure cooker)

1 Onion, chopped

2 Cloves Garlic, minced

1/2 lb. fresh Mushrooms, sliced

3 Tbsp. Garlic Olive Oil

2 Tbsp. Braggs Soy Sauce

1 1/2 lbs. Ground Beef

1 can Cream of Chicken Soup (10-3/4 oz)

1 1/2 cups cooked Rice

Cut off the top of the Pumpkin and thoroughly clean out seeds and pulp. Paint an appropriate face on the front of the pumpkin with a permanent marking pen or acrylic paint.

In a large skillet, sauté Onions, Garlic, and Mushrooms until tender. Add Ground Beef to brown. Add to mixture the Braggs, Soup, and Rice. Stir until combined.

Spoon mixture into the cleaned pumpkin shell. Replace top and secure with toothpicks. Place filled Pumpkin on a trivet, in an appropriate size pressure cooker with 1/2 cups of water. Pressure on second ring for 10 minutes. Remove cooker from heat and allow pressure to drop on its own.

Remove pumpkin top and serve meat mixture. Scoop out cooked Pumpkin for your vegetables.

Hearty Hull-Less Barley Soup
(From Bob's Red Mill)

This easy-to-prepare soup is a meal. Serve with homemade bread and a salad.

2 cups Barley, Whole Hull-less
6-1/2 cups Water, hot
3 Tb Butter
1 Onion, large, diced
1-1/2 lbs. Ground Beef or Turkey
2-3 Carrots, sliced
4 Celery Stalks, sliced
1 tsp Sea Salt
1 Tb Basil (Imported)
1 Tb Oregano, Mediterranean
1/2 cup Parsley Flakes
2-3 cans Crushed Tomatoes (28 oz.)

In a large pot brown the onion in butter (this reduces the acid of the onion), drop in the ground meat, carrots, celery and sprinkle salt over the meat and onion mixture. Add water and barley. Bring to a boil and cover the pot, lowering the temperature to a simmer for 1-1/2 hours, stirring occasionally. Mix in the crushed tomatoes and cook for an additional 30 minutes. Make sure the pot does not run out of liquids. Serve hot.

Yield: 6-8 servings

Hawaiian-Style Salmon (in parchment paper)
(From Kathy Smith's Wellness Newsletter)
Serves 4

4 (4-oz.) salmon steaks
Salt and pepper to taste
4 tsp. canola oil
2 cored pineapple slices, diced
1 shallot, minced
2 Tbsp. minced cilantro

Preheat the oven to 400° F. Rinse the salmon steaks and pat them dry. Season with salt and pepper to taste. Drizzle the oil on the steaks and reserve. Cut the parchment paper (one for each salmon steak) in circular shapes about 12 inches in diameter, fold in half, and place the fish steaks at the center of the half circle. Top with the remaining ingredients. Fold the other half of the parchment over the ingredients and crimp the edges to seal. Place parchment "bags" on a baking sheet and bake for 12 minutes. Serve immediately.

Oriental-Style Salmon (in parchment paper)
Serves 4

4 (4-oz.) salmon steaks
4 tsp. sesame oil
4 tsp. soy sauce
4 asparagus stalks, cut into segments
1 Tbsp. sesame seeds
1 Tbsp. minced ginger

(Prepare as above)

Bon Appetit!

Nettie's Picadillo Casserole

2 16-oz. Jars Trader Joe's Picadillo Sauce
2 20-oz. Cans Pineapple Chunks
2 15-oz. Cans Black Beans, thoroughly rinsed and drained
1 8-oz. pkg. Dried Cranberries
6 Boneless/Skinless Chicken Breasts
1 32-oz. pkg. Elbow Noodles

Topping:
Coconut, Shredded and Toasted
Mozzarella Cheese, Shredded

In the morning, cut chicken into 1/2 inch cubes. Combine with Picadillo sauce, pineapple chunks and juice, black beans, dried cranberries and elbow noodles in a large slow cooker. Cover with water. Simmer on low all day, checking water levels and adding more as needed. If you are planning to be out of the house all day, simply add extra water at the start. To serve, spoon casserole onto plates and top with coconut, cheese, or both for an easy, tasty supper.

This casserole would be wonderful with a spinach salad, topped with dried cranberries, slivered almonds, and balsamic vinagrette!

After I came up with the above recipe, I sat down and looked for similar recipes, thinking lots of people probably don't have access to a Trader Joe's store for that special sauce. Here's a great looking recipe for Chicken Picadillo! Like everything, it's more complicated to make your own sauce, but it's always satisfying to put your own touch on something, too. Enjoy!

Chicken Picadillo

1/3 cup Slivered Almonds
1/2 cup Picante Sauce
2 teaspoons Cornstarch
2 medium Tomatoes, chopped
1/3 cup sliced pimiento stuffed green olives
1/3 cup raisins
2 Tablespoons snipped parsley
3/4 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon ground cinnamon
1/8 teaspoon ground cloves
1-1/2 pound skinless, boneless Chicken Breast Halves
12 (8-inch) Flour Tortillas
1 Tablespoon cooking oil
3 cloves Garlic, minced
2 medium Onions, chopped
1 medium Apple, cored and chopped
2 fresh, pickled, or cnaned jalapeno peppers, seeded and chopped
12 leaves of leaf lettuce

Preheat a wok or 12 inch skillet over medium high heat. Add almonds; stir fry for 2 to 3 minutes or until golden. Remove almonds from the wok. Let wok cool. For sauce, stir together picante sauce and cornstarch. Set aside. In a medium bowl stir together tomatoes, olives, raisins, parsley, salt, pepper, cinnamon, cloves, and the almonds; set aside. Cut chicken into thin bite size strips; set aside. Stack tortillas; wrap in foil. Heat in a 350F oven for 10 minutes or until warm. Or, place tortillas, half at a time, between layers of microwave safe paper towels. Microcook on 100% power, high for 1 to 1 1/2 minutes or until warm. Pour oil into wok. Add more oil as necessary during cooking. Preheat over medium high heat. Stir fry garlic in hot oil for 15 seconds. Add onions, apple, and jalapeño peppers; stir fry for 2 to 3 minutes or until crisp tender. Remove apple mixture from the wok. Add half of the chicken to the hot wok. stir fry for 2 to 3 minutes or until no pink remains. Remove chicken from the wok. Repeat with remaining chicken. Return all of the chicken and the apple mixture to wok. Push from center of wok. Stir sauce. Add sauce and tomato mixture to the center of the wok. Cook and stir until thickened and bubbly. Stir all ingredients together to coat with sauce. Cook and stir for 2 minutes more. Place a lettuce leaf on each tortilla. Top with chicken mixture. Roll up tortilla. Serve immediately.

One-Dish Tuna Casseroles from Kraft Kitchens

Prep Time: 10 min Total Time: 45 min Makes: 4 servings
TAKE 2 cups uncooked bite-sized pasta, 1/2 cup each Miracle Whip Dressing and milk, 1-1/2 cups Kraft Shredded Cheddar & Monterey Jack Cheese and 1 can (6 oz.) tuna... MIX & MATCH your recipes from these options...

seasoning options	special addition choices	topping possibilities
1 cup Taco Bell Home Originals Salsa	corn, drained canned black beans	3/4 cup tortilla chips, crushed
1 Tbsp. curry powder	peas, sliced mushrooms	1/4 cup Planters Slivered Almonds
1 can (14-1/2 oz.) diced tomatoes, drained	green beans, sliced black olives	3/4 cup garlic croutons
1 Tbsp. Grey Poupon Dijon Mustard	chopped celery, chopped apples	1/4 cup Planters Walnut Pieces

My Mom's Tuna Casserole used a cheese sauce she made from scratch. I've simplified the sauce to use Miracle Whip dressing and Kraft cheese shreds so it takes just minutes to whip up this dish any night of the week!

THEN FOLLOW our 3 simple steps:

	1.	PREHEAT oven to 350°F. Cook pasta as directed on pkg; drain.
	2.	MIX dressing and milk in 2-qt. casserole dish until well blended. Add pasta, cheese, drained and flaked tuna, seasoning and 1/2 cup each of the special additions. Sprinkle with the topping.
	3.	BAKE 35 min. or until heated through.
		Click here to be one of the first to rate this recipe.

Nettie's Southwestern Breakfast Pizza:

From the category "What I've Got In The Fridge"

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Prepared Pizza Crust (or home-made, if time is no object - see * below)
4-6 Eggs (go with four if you buy the Jumbo size like I do, more if you buy the smaller size)
Southwestern Style Salsa (with black beans and corn)
Shredded Cheddar or Colbyjack cheese
Butter or Olive Oil

Soft-scramble eggs in either nonstick pan, or lightly oiled with seasoning to taste. Baste pre-baked pizza crust with either melted butter or olive oil. Spread salsa over crust, top with scrambled eggs, and finish off with shredded cheese. Bake at 400F until cheese is bubbly and browning.

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Alternate recipes might include sundried tomato paste instead of salsa, with feta cheese instead of shredded cheddar or colbyjack. Go with your tastes, or whatever's in the fridge - be creative! If you're concerned about high carbs, replace pizza crust with a thin crisp-bread, like Lavosh, and broil instead of baking.

Nettie's Indian Tomato Red Pepper Soup

2 32-oz boxes Trader Joe's **Tomato Roasted Red Pepper Soup (heat-n-serve style, no additional water required)
1 15-oz. jar Trader Joe's Punjab Spinach Sauce
1 lb. bag Frozen Chopped Spinach
1.5 cups Frozen Roasted Corn
2 Tbsp. Crushed Sun-dried Tomatoes
1/2 tsp Garam Masala
1/4-1/2 tsp Cayenne Pepper
1/2-1 tsp Granulated Garlic Powder

Heat and serve.

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**This boxed soup could be made from scratch by roasting, steaming, or sauteeing red bell peppers in olive oil; puree the cooked peppers with a small amount of light cream and add to your choice of tomato based soup. Another way to make the soup is to cook some fresh tomatoes, or use canned diced tomatoes, and puree with a bit of light cream to make your soup base. I just happened to pick up the boxed soup while at the store and thought this would be a fun way to try it.

On-The-Go-Omlet

No time to cook? Let the microwave do the work, and you're out the door in no time at all.

2 eggs, lightly beaten
1 tomato, chopped
1 scallion, chopped
2 mushrooms, chopped
1 tablespoon parsley, fresh, chopped

Combine all ingredients in a microwavable bowl. Microwave, covered with a paper towel for 1½ minutes on high, stirring once halfway through the cooking.

Variation:
For phase 3, top with 1 tablespoon of freshly grated Parmesan cheese.

All phases; serves 1

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Fat Flush Recipe

Hearty Mushroom Chili

You won't be missing the beans with this chili. The mushrooms are a great bean substitute and provide lots of healthy B vitamins, which are so good for the nervous system and the skin.

1 pound lean ground beef
1 cup onions, chopped
4 garlic cloves, minced
1 green pepper, chopped
1 pound mushrooms, sliced
12 black olives, chopped
1 28-ounce can no-salt-added tomato puree
2 14½-ounce cans no-salt-added diced tomatoes
1 tablespoon ground fennel
1 teaspoon ground cumin
1 teaspoon garlic powder
1 teaspoon onion powder
Cayenne to taste
Juice of 1 lime
Fresh cilantro for garnish

In a large pot over medium heat, place the beef, onions, and garlic and brown until beef is nearly done. Add green pepper and mushrooms and cook until beef is no longer pink. Stir in remaining ingredients except cilantro. Bring to a boil, reduce heat, and simmer for at least 1 hour. Garnish with cilantro just before serving. Freezes well.

Variation:
For phase 3, add 1/2 teaspoon of salt to the seasonings.

All phases; serves 4

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Fat Flush Recipe

Fat Flush Shepard's Pie

Here's a delicious classic.

1 pound lean ground beef
1 medium onion, chopped
4 garlic cloves, minced
1 green pepper, chopped
8 ounces mushrooms, sliced
1 teaspoon cayenne
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
2 small carrots, grated
12 black olives, pitted and chopped
Handful of fresh cilantro, chopped
1 8-ounce can no-salt-added tomato sauce
1 1/4-ounce can no-salt-added diced tomato
2 cups mashed cauliflower, as prepared in Kari's Marvelously Mashed Cauliflower

Preheat oven to 350° F. In a large, nonstick skillet, brown ground beef, onion, and garlic. When beef is nearly done, add green pepper, mushrooms, cayenne, onion powder, and garlic powder. When beef is no longer pink, transfer to a large casserole dish. Add carrots, olives, cilantro, tomato sauce, and diced tomatoes to casserole dish and mix well. Spread mashed cauliflower over the top. Bake in oven for 30 minutes. Place under broiler for 3 minutes or until browned on top.

Variations:
-Ground turkey may be used instead of beef.
-For phase 3, add 1/2 teaspoon of salt to the casserole mixture before baking.

All phases; serves 4

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Fat Flush Recipe

Kari's Marvelously Mashed Cauliflower

This recipe has become the Fat Flush answer to mashed potatoes and white rice.

1 medium head cauliflower, cut into florets
1 cup purified water
2 garlic cloves, minced
1 teaspoon fresh chives, chopped
1/2 teaspoon onion powder
1/2 teaspoon fresh parsley, chopped
1 tablespoon 1-2-3 Chicken or Beef Broth

In a medium pot, place cauliflower with water and bring to a quick boil. Lower heat to simmer and cover. Cook for an additional 12 minutes or until soft. Drain, transfer cauliflower to a bowl, and mash. Blend in garlic, chives, onion powder, parsley, and broth with the mashed cauliflower. Serve hot.

All phases; serves 2

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Fat Flush Recipe

Crispy Nonfried Chicken

You will be pleasantly surprised with the Fat Flush version of fried chicken. The herbs lend flavor and health value. Tarragon is a high source of potassium, while rosemary provides antioxidant power. Parsley is mineral-rich and garlic will fight off the vampires.

4 5-ounce chicken thighs, skinned
3/4 cup 1-2-3 Chicken Broth
1 tablespoon olive oil
1 cup toasted wheat germ
1 teaspoon dried tarragon
1 teaspoon dried rosemary, crushed
1 teaspoon fresh parsley, chopped
1 teaspoon garlic powder
Salt to taste

Preheat oven to 350° F. In a small bowl, place chicken broth and olive oil. In another bowl, mix together the wheat germ, tarragon, rosemary, parsley, garlic powder, and salt. Dip the thighs, one at a time, in the broth-oil mixture. Then coat with the wheat germ and herb mixture. Bake in the oven until brown and cooked through, about 45 to 55 minutes.

Phase 3; serves 4

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Fat Flush Recipe

1-2-3 Chicken Broth

2 quarts purified water
3 pounds chicken pieces with bones
3 tablespoons apple cider vinegar
1 large onion, cut into 1-inch pieces
3 celery stalks, cut into 1-inch pieces
1 carrot, cut in 1-inch pieces
4 sprigs parsley
2 bay leaves

Place all ingredients in a large pot and bring to a boil. Reduce heat, cover and simmer for about 45 minutes or until the chicken is done. Strain and discard vegetables, bones, and bay leaves and save the chicken for another dish. Refrigerate and use within 3 days, or freeze.

Variations:
-For phase 2 or 3, add 1 small sweet potato, cubed, to the pot.
-To make a rich, brown sauce, leave onion skin on.

All phases

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Fat Flush Recipe

Fat Flush Spaghetti with Meat Sauce

A wildly popular favorite, here's how to put spaghetti and meatballs together the Fat Flush way.

1 medium spaghetti squash
1 16-ounce can Muir Glen Tomato Puree
1 teaspoon ground fennel
1/4 teaspoon Stevia Plus
2 garlic cloves, crushed
1 pound lean ground beef
1/2 onion, chopped
1 cup mushrooms, sliced

Preheat oven to 350° F. Cut spaghetti squash in half lengthwise and scoop out the seeds. Place cut side down on a baking sheet and bake for 30 minutes. When spaghetti squash is cooked, use a fork to remove the flesh that forms spaghetti-like strands. While the squash is cooking, mix beef, onion, and mushrooms together in a skillet. Cook over medium heat and until done. While the meat is cooking, put the tomato puree, fennel, Stevia Plus, and garlic in a 2-quart saucepan. Simmer over medium heat for 20 minutes. When the meat is cooked, add it to the sauce. Toss the spaghetti strands with the sauce and serve.

Variations:
For phase 2, add 1/2 teaspoon oregano and basil to the spices.

All phases; serves 4

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Fat Flush Recipe

Fat Flush Petite Pizza

1 slice Ezekiel 4:9 bread, toasted
4 tablespoons no-salt-added tomato sauce
1 ounce mozzarella cheese from part skim milk, grated
Dash of garlic powder
Dash of ground fennel
Dash of dried oregano

Preheat oven to 300° F. Place bread on nonstick cookie sheet. Add oregano to tomato sauce and spread on bread. Sprinkle with garlic powder and fennel. Add cheese. Bake for about 8 minutes or until cheese is melted.

Variation:
Sauté 1/2 cup onions and mushrooms in chicken broth and add as topping to pizza.

Phase 3; serves 1

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Fat Flush Recipe

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