CARIBBEAN RICE
Prep and Cook Time: 24 min. Ingredients: 2 tbl. vegetable oil 1 tbl. julienne strips peeled fresh ginger 1 1/2 cups long-grain rice, rinsed well in several changes of water and drained 1 3/4 cups water 1/3 cup canned unsweetened coconut milk 1 small bay leaf 1/2 teaspoon salt Tabasco to taste 2 scallions, minced 2 tbl. minced fresh cilantro 1 tsp. of coconut extract (optional) Directions: In a medium saucepan, heat oil over moderately high heat until hot, but not smoking. auté ginger for about 2 minutes, stirring frequently. Add rice and cook 2 minutes, stirring frequently. Add water, coconut milk, bay leaf, salt, Tabasco, and extract. Bring mixture to a boil. Reduce heat to low and cook covered, 20 minutes, or until rice is tender and liquid is absorbed. Remove pan from heat and sprinkle rice with scallions and cilantro. Let rice stand 5 minutes and fluff with a fork. Discard bay leaf and serve. ROSEMARY LAMB CHOPS Prep and Cook Time: 15 min. Ingredients: 12 lamb chops 6 TBS fresh lemon juice 3 TBS chopped fresh rosemary, 3 medium cloves garlic pressed, 1⁄4 tsp salt 1⁄4 tsp black pepper Directions: Mix together lemon juice, rosemary, pressed garlic, salt and pepper. Rub lamb chops with mixture. Set aside on plate. (you might want to prepare the rest of your meal at this point) Preheat broiler on high heat, and place a metal oven-proof pan big enough to hold lamb chops under heat to get hot, about 5-7 inches from the heat source. Heat pan for about 10 minutes. Once pan is hot, place lamb chops in pan, and return to broiler for about 4-5 minutes, depending on thickness of lamb. Lamb is cooked quickly as it is cooking on both sides at the same time. This is our (Quick Broil) cooking method. Serves 4 STIR FRIED CHICKEN & BOK CHOY Prep and Cook Time: 20 min. Ingredients: 1 cup chopped scallion 2 TBS fresh minced ginger 2 skinless, boneless chicken breasts cut into bite size pieces 11⁄2 cups sliced fresh shiitake mushrooms 4 cups chopped bok choy 2 TBS soy sauce 1 TBS rice vinegar salt and white pepper to taste pinch of red pepper flakes Directions: Healthy Stir Fry scallion in a stainless steel wok or sauté pan for 2 minutes and add ginger. Continue to stir fry for another minute and add chicken stirring constantly. After about 2-3 minutes add shiitake mushrooms and bok choy. Continue to stir fry for another 3-4 minutes and add soy sauce, rice vinegar, salt and pepper. Serve. Serves 4 SOUTHWESTERN SALMON & BLACK BEANS Prep and Cook Time: 30 min. Ingredients: 1-1⁄2 lb salmon cut into 4 pieces, skin and bones removed 1 small sized onion minced 1 small sized red bell pepper diced 1/4 inch 4 medium cloves garlic pressed 1⁄2 cup + 1 TBS chicken or vegetable broth 15oz can black beans, drained 1-1⁄2 TBS red chili powder about 2 cups shredded romaine lettuce, outer leaves discarded 1 medium avocado cut into cubes Sauce: 2 TBS fresh cilantro chopped 1 TBS fresh mint chopped 1 TBS fresh basil chopped 3 TBS fresh lemon juice 3 TBS olive oil 1 TBS chopped pumpkin seeds salt and pepper to taste Directions: Season salmon with a little salt and pepper. Set aside while you chop and sauté vegetables. Heat 1 TBS broth in a stainless steel 10-12 inch skillet. Healthy Sauté onion, bell pepper and garlic in broth over medium heat for about 5 minutes stirring frequently. Add 1⁄2 cup broth, drained beans, and red chili powder. Cook for another 10 minutes. Season with salt and pepper to taste. While beans are cooking preheat broiler on high. Place a metal skillet large enough for salmon under the heat to get hot. This takes about 10 minutes. Mix together in a bowl cilantro, mint, basil, lemon juice, olive oil, pumpkin seeds, salt and pepper. Place salmon in the hot pan and return to broiler about 5 inches from the heat source for best results. This is usually the upper part of the oven or broiler. Broil salmon for about 3-4 minutes for medium doneness. This is our Quick Broil cooking method. Serve salmon, beans and lettuce together on a plate. Top salmon and lettuce with cilantro topping. Serves 4 For help with you weight loss call us at 264-314 - 7888 |
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