Balsamic Chicken with Potatoes and Arugula

Ingredients

6 large skinless, boneless chicken thighs (about 1
1/4 pounds)
2 tablespoons all-purpose flour
1/2 teaspoon salt
3 garlic cloves
1 tablespoon salad oil
1 pound medium-size red potatoes
2 bunches arugula
2 tablespoons brown sugar
2 tablespoons balsamic or red wine vinegar
2 tablespoons soy sauce

How to prepare

1. Cut each chicken thigh in half. In bowl, toss chicken with flour and salt. Peel garlic cloves and cut each lengthwise in half.

2. In nonstick 12-inch skillet over medium heat, in hot salad oil, cook chicken thighs and garlic, covered, 20 minutes or until chicken is browned and juices run clear when chicken is pierced with a knife, turning once halfway through cooking time.

3. Meanwhile, cut each potato into quarters. In 2-quart saucepan over high heat, heat potatoes and enough water to cover to boiling. Reduce heat to low; cover and simmer 7 to 10 minutes until potatoes are just tender; drain and keep warm. Wash arugula; drain well.

4. In cup, stir brown sugar, balsamic vinegar, and soy sauce. When chicken is done, add vinegar mixture to skillet, tossing to coat chicken well. Remove skillet from heat; add potatoes and half of arugula, tossing to mix well. Arrange remaining arugula on platter or 4 dinner plates; top with chicken mixture.

About 345 calories, 9 g fat, 117 mg
cholesterol, 920 mg sodium.

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Stuffed Green Peppers

Ingredients

6 medium Green peppers
1 1/2 pounds Ground beef
1 cup Minute rice, cooked
1/2 cup Onion(s), diced
1 can Tomato sauce special
1 teaspoon Garlic powder
1 teaspoon Salt
1/4 teaspoon Pepper
1/2 teaspoon Basil
1/2 package Velveeta cheese, diced

How to prepare

Cut tops off of pepper and remove seeds. Cook peppers in boiling water for 3 minutes. Drain and rinse in cold water and set aside. Combine raw beef, cooked rice, onion, tomato sauce special, Velveeta, basil, garlic powder, salt and pepper in a bowl and spoon into peppers. Place in a greased 13x9x2 baking dish. Cover and bake at 350

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Barbecued Chicken Kabobs

Ingredients

1 10-ounce package medium-size mushrooms
1 7-ounce jar roasted red peppers, drained
1 bunch green onions
1 1/4 pounds skinless, boneless chicken-breast
cubes for kabobs or 1 1/4 pounds skinless,
boneless chicken-breast halves
1 cup bottled honey-Dijon barbecue sauce
1 tablespoon salad oil
1 head Boston lettuce
1 bunch watercress

How to prepare

1. Preheat broiler as manufacturer directs. Cut mushrooms in half, if large. Cut roasted red peppers into 1 1/2-inch pieces. Cut off roots from green onions. Cut green onions into 3-inch lengths. If using chicken-breast halves, cut into 2-inch pieces.

2. On each of 4 long metal skewers, alternately thread chicken cubes, mushrooms, roasted red peppers, and green onions. In small bowl, mix barbecue sauce and salad oil until blended.

3. Place skewers on rack in broiling pan; brush all over with half of barbecue mixture. Place pan in broiler about 3 inches from source of heat; broil kabobs 7 minutes. Turn skewers; brush with remaining barbecue mixture and broil 7 to 8 minutes longer until chicken and vegetables are tender and chicken loses its pink color throughout.

4. Arrange Boston lettuce and watercress on platter. Arrange skewers over greens.

Each serving: About 355 calories, 10 g fat, 91 mg
cholesterol, 1235 mg sodium.

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Baked Whole Salmon

Ingredients

whole salmon
2 large lemons, thinly sliced
1 large onion, thinly sliced
1/2 cup dry white wine or dry vermouth
2 tablespoons chopped parsley
1/2 teaspoon freshly ground pepper
1/2 teaspoon salt
lemon wedges

How to prepare

1. Preheat oven to 350 degrees F. Place salmon on heavy-duty foil (large enough to wrap the salmon). Layer salmon with lemon and onion slices; add wine. Sprinkle with parsley, pepper, and salt.

2. Seal foil tightly around salmon. Bake 50 to 60 minutes until fish is flaky and tender. Remove from oven; open foil and arrange salmon on a platter. If you like, remove the skin before serving. Garnish with lemon wedges.

Each serving: About 110 calories, 3 g fat, 47 mg cholesterol,
115 mg sodium.

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Asian Chicken Soup

Ingredients

Basic Chicken Soup
2 slices (1/8-inch-thick each) fresh ginger
1/2 cup regular long-grain rice
1 bunch (about 6 ounces) watercress, thick stems removed
2 medium green onions, sliced
1 tablespoon soy sauce
1/2 teaspoon Asian sesame oil

How to prepare

Prepare Basic Chicken Soup as in steps 1 through 3, adding ginger slices to saucepan with chicken broth. Meanwhile, prepare rice as label directs. With slotted spoon, remove ginger slices from soup and discard. Complete soup as in step 4, adding cooked rice, watercress, green onions, soy sauce, and sesame oil to soup with shredded chicken.

Each serving: About 245 calories, 22 g protein, 26 g
carbohydrate, 5 g total fat (1 g saturated), 2 g fiber, 41 mg
cholesterol, 900 mg sodium.

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Apalachicola River Catfish Stew

Ingredients

5 pounds river catfish
8 slices bacon
2 large onions, chopped
6 medium potatoes, coarsely chopped
2 teaspoons salt
1 (10-oz.) can tomato soup
pepper to taste
Saltine crackers, if desired finely chopped parsley (optional)

How to prepare

Clean and head the catfish. Combine catfish and enough water to cover in large pot. Cook over medium-high heat until catfish flakes off easily. Drain through a colander, reserving stock. Discard skin and bones, reserving meat.

Fry bacon in skillet until crisp. Drain, reserving bacon drippings. Cook onions and potatoes in reserved bacon drippings in skillet until tender, stirring frequently. Add mixture to reserved fish stock. Bring to a boil; reduce heat.

Stir in salt, reserved catfish and tomato soup. Simmer for 5 minutes or until potatoes are tender. Season with pepper. You may add crushed saltine crackers if a thicker consistency is desired.

Garnish with chopped parsley, if desired.

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Artichoke Chicken

Ingredients

1/2 cup all-purpose flour
1/4 teaspoon salt
1/4 teaspoon black pepper
4 boneless, skinless chicken breasts halves (1 to 1
1/2 pounds total), pounded to 1/4-inch thickness
4 tablespoons olive oil
1/3 cup Soave or other dry white wine
1 package (3 ounces) sun dried tomatoes, reconstituted according to the package instructions and sliced
1 can (14 ounces) artichoke hearts, drained and quartered
1 lemon, cut in half

How to prepare

In a shallow dish, combine the flour, salt, and pepper, mix well. Dip the chicken in the flour mixture, coating completely. Heat the oil in a large skillet over medium-high heat. Add the chicken and saut

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Ingredients

2 lb Round steak
3 tb Oil
4 Lemon slices
3 md Sliced onions
2 Cloves minced garlic
1/2 c Flour
1 cn Beef bouillon
1 cn Beer
3 tb Brown sugar
1 Tbsp parsley flakes
2 ts Thyme
Salt and pepper to taste
1 oz To 8 oz cooked broad noodles -or 2 cups cooked rice

GARNISH
Green pepper slices, fresh parsley and cherry tomatoes
Cut steak into serving size pieces. Brown on both sides in
3 tb Oil to which you have added lemon slices.

How to prepare

Remove steak to pan large enough in which to bake it. Layer onions and garlic over meat. Sprinkle flour over top. Now combine bouillon, beer, sugar, parsley flakes, thyme, salt and pepper. Pour over steak and bake uncovered in 325 degree oven for 3 hours. Serve over cooked broad noodles or cooked rice. Garnish with green pepper slices, fresh parsley and cherry tomatoes. Serves 5 – 6.

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Barbecued Short Ribs

Ingredients

3 lb Short ribs (or chicken)
2 c Chicken broth
2 c :Water, or enough to barely cover ribs
1 tb Brown sugar
1/4 c Cider vinegar
1/4 c Catsup
2 tb Tomato paste
1 tb Dry mustard
1 ts Worcestershire sauce
1/4 ts Ground cloves
1 ts Chili powder
1/4 ts Cayenne pepper

How to prepare

THE DAY BEFORE GRILLING THE RIBS, put the sugar and vinegar in a pot large enough to hold the ribs and place over medium heat on top of the stove. Cook until the vinegar reduces and forms a syrup with the sugar, about 8 minutes. Watch carefully, as the syrup will suddenly darken in color. Immediately add the broth, water, catsup, tomato paste, mustard, Worcestershire, cloves, chili powder and pepper and bring to a boil. Add the ribs and cook 20 minutes. (If using chicken, cook for 10 minutes.) Remove from heat, remove the ribs from the liquid and place covered in the refrigerator. Cook the liquid over medium heat until it becomes thick and syrupy. The next day, light a charcoal grill. Place the ribs on the grill so they are not directly over the coals and cover the grill so that smoke collects inside. If your grill does not have a cover, improvise one out of aluminium foil.

Cook for 40 minutes, basting with barbecue sauce every 10 minutes. When ribs are well heated, remove to a platter and serve. Offer any additional barbecue sauce on the side.

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Balsamic Chicken & Artichokes

Ingredients

2 large skinless, boneless chicken-breast halves (about 1 pound)
1/4 teaspoon pepper
all-purpose flour
salt
1/2 8-ounce package 97% fat-free ham steaks
1 9-ounce package frozen artichoke hearts
1 tablespoon olive or salad oil
2 tablespoons balsamic vinegar
1 10-ounce package frozen peas
parsley sprigs for garnish

How to prepare

1. Cut chicken into 2-inch chunks. On waxed paper, mix pepper, 2 tablespoons flour, and 1/2 teaspoon salt; use to coat chicken chunks. Cut ham into 2″ by 1/4″ strips.

2. Prepare frozen artichoke hearts as label directs; drain.

3. In nonstick 12-inch skillet over medium-high heat, in hot olive or salad oil, cook chicken until golden brown and it just loses its pink color throughout.

4. In cup, mix balsamic vinegar, 1 teaspoon flour, 1/2 teaspoon salt, and 1/2 cup water. Stir balsamic-vinegar mixture, ham, artichoke hearts, and frozen peas into skillet; heat to boiling. Spoon mixture onto platter; garnish with parsley sprigs.

Each serving: About 290 calories, 6 g fat, 81 mg cholesterol,
720 mg sodium.

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