Caribbean Shrimp

Marinate time: 1 hr.
Prep time: 5 min.
Cook time: 3 min.

1 pound large or jumbo shrimp, cleaned, tails left on (frozen works fine)
2 teaspoons olive oil
1 teaspoon lime juice1 tablespoon garlic, finely minced
1 teaspoon chopped dried rosemary
1 teaspoon chopped dried thyme
1/4 teaspoon black pepper, freshly ground
1/4 teaspoon cayenne pepper, or to taste
1/4 teaspoon salt
Fresh limes for garnish

Combine all ingredients, except limes - 'cause they are garnish!

Marinate at room temperature for 1 hour.
Heat a dry skillet on medium-high.
When skillet is hot, lay shrimp in pan.
Cook shrimp 3 minutes per side, brushing them with marinade before turning.

Garnish with lime.

Serves 4

(The naughty monkey's recipe!)

Orecchiette with Broccoli Rabe & Chickpeas

The assertive flavors of broccoli rabe and rosemary are paired with sturdy chickpeas in this satisfying pasta dish. When buying broccoli rabe, check to make sure the bottoms of the stems are relatively tight, green and moist. If the broccoli rabe at your store is past its prime—or if you prefer a milder taste—use broccolini or regular broccoli instead. Garnish with a sprinkling of freshly grated Parmesan cheese.

2 servings, 2 cups each

Active Time: 20 minutes

Total Time: 30 minutes

Ingredients

• 4 ounces whole-wheat orecchiette, or chiocciole (about 1 1/2 cups)
• 1/2 bunch broccoli rabe, ends trimmed and cut into 2-inch pieces
• 3/4 cup vegetarian chicken-flavored broth, (see Note)
• 2 teaspoons all-purpose flour
• 1 tablespoon extra-virgin olive oil
• 4 large cloves garlic, minced
• 1/2 teaspoon minced fresh rosemary, or 1/8 teaspoon dried
• 1 8-ounce can chickpeas, drained and rinsed
• 2 teaspoons red-wine vinegar
• 1/8 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 
  

Preparation

1. Bring a large saucepan of water to a boil. Cook pasta for 6 minutes. Add broccoli rabe and continue cooking, stirring occasionally, until the pasta and broccoli rabe are just tender, about 3 minutes more. Drain. Rinse and dry the pot.
2. Whisk broth and flour in a small bowl. Heat oil in the pot over medium-high heat. Add garlic and rosemary and cook, stirring, until fragrant, 30 seconds to 1 minute. Whisk in the broth mixture. Bring to a simmer, whisking constantly, until it thickens. Add chickpeas, vinegar, salt, pepper and the pasta mixture. Cook, stirring constantly, until heated through and coated with the sauce, about 2 minutes.

Tips & Notes

• Note: Chicken-flavored broth, a vegetarian broth despite its name, is preferable to vegetable broth in some recipes for its hearty, rich flavor. Sometimes called “No-Chicken Broth,” it can be found with the soups in the natural-foods section of most supermarkets.

Nutrition

Per serving: 413 calories; 9 g fat (1 g sat, 6 g mono); 0 mg cholesterol; 74 g carbohydrates; 22 g protein; 14 g fiber; 655 mg sodium; 448 mg potassium.

Nutrition Bonus: Vitamin C (240% daily value), Vitamin A (210% dv), Iron (25% dv), Calcium (20% dv).

3 1/2 Carbohydrate Serving

Exchanges: 4 starch, 1 1/2 vegetable, 1 very lean meat, 1 1/2 fat

Mexican Polenta Scramble

Ingredients

• 1 tablespoon extra-virgin olive oil
• 4 poblanos or 2 green bell peppers, diced
• 1 pint cherry tomatoes, halved
• 2 teaspoons ground cumin
• 1/4 teaspoon salt
• 1 16-ounce tube prepared plain polenta, cut into 1/2-inch slices
• 1 bunch scallions, trimmed and sliced
• 1 cup shredded reduced-fat Cheddar cheese, preferably sharp
• 1/4 cup chopped fresh cilantro
• 1 tablespoon lime juice
• 1 avocado, diced
• 2 tablespoons pepitas, toasted (see Tip)

Preparation

1. Heat oil in a large nonstick skillet over medium-high heat. Add peppers and cook, stirring occasionally, until bright green and just starting to soften, about 3 minutes. Stir in tomatoes, cumin and salt; cook, stirring often, until the tomatoes start to break down, 2 to 3 minutes. Crumble polenta slices into the pan and cook, stirring occasionally, until heated through, 1 to 2 minutes. Stir in scallions, cheese, cilantro and lime juice. Serve the scramble topped with diced avocado and toasted pepitas.

Tips & Notes

• Tip: Pepitas, olive-green-hulled pumpkin seeds, are commonly used in Mexican cooking and are a perfect snack when roasted and lightly salted. Find them in the bulk-foods section of natural-foods markets, Mexican grocers or at melissas.com. To toast pepitas: Cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Nutrition

Per serving: 315 calories; 20 g fat (6 g sat, 8 g mono); 20 mg cholesterol; 26 g carbohydrates; 13 g protein; 6 g fiber; 600 mg sodium; 645 mg potassium.

Nutrition Bonus: Vitamin C (220% daily value), Calcium (45% dv), Vitamin A (35% dv), Folate (20% dv), Potassium (18% dv).

1 Carbohydrate Serving

Exchanges: 1 starch, 1 1/2 vegetable, 1 high fat meat, 2 fat

Not Your Mama's Banana Pudding

Ingredients

• 2 bags Pepperidge Farm Chessmen cookies
• 6 to 8 bananas, sliced
• 2 cups milk
• 1 (5-ounce) box instant French vanilla pudding
• 1 (8-ounce) package cream cheese, softened
• 1 (14-ounce) can sweetened condensed milk
• 1 (12-ounce) container frozen whipped topping thawed, or equal amount sweetened whipped cream

Directions

Line the bottom of a 13 by 9 by 2-inch dish with 1 bag of cookies and layer bananas on top.

In a bowl, combine the milk and pudding mix and blend well using a handheld electric mixer. Using another bowl, combine the cream cheese and condensed milk together and mix until smooth. Fold the whipped topping into the cream cheese mixture. Add the cream cheese mixture to the pudding mixture and stir until well blended. Pour the mixture over the cookies and bananas and cover with the remaining cookies. Refrigerate until ready to serve

Maple Mustard Salmon

Maple Mustard Salmon

Salmon fillets for four
2/3 cup melted butter
1/2 tablespoon dried dill
1/2 cup Vermont maple syrup*
1/4 cup Dijon style mustard

Blend ingredients over low heat until melted together.
Grlll or broil salmon, basting and turning until flaky.

*Grade A works better in this recipe then Grade B.

Paella

Ingredients (serves 4)

250g chorizo sausage
1 tablespoon olive oil
500g chicken thigh fillets, trimmed, cut into 5cm (2in) pieces.
1 large brown onion, finely chopped
2 garlic cloves, crushed
1 red capsicum (pepper) finely diced
1 teaspoon turmeric
1-1/2 teaspoons ground cumin
1-1/2 cups long grain white rice
400g can chopped Italian tomatoes
2 cups chicken stock
1 cup frozen peas
1/2 cup flat-leaf parsley leaves, roughly chopped

This is what you do:

1. Heat a large heavy-based frying pan over medium-high heat. Add sausage. Cook for 4 minutes, turning, or until browned. Remove to a plate. Cut into 1cm (1/4 inch) thick slices.
2. Reduce heat to medium. Add oil and chicken to frying pan. Cook for 2 to 3 minutes each side or until golden. Add onion, garlic and capsicum (pepper). Cook, stirring, for 2 to 3 minutes or until soft.
3. Add turmeric, cumin, rice, tomatoes and stock to frying pan. Stir until well combined. Bring to the boil. Reduce heat to low. Cover. Simmer for 15 minutes, stirring occasionally, or until rice is tender.
4. Remove lid. Stir through peas and sausage. Cook for a further 1 to 2 minutes or until heated through. Sprinkle with parsley. Serve
   

Mango Salsa

Mango Salsa

Ingredients:
2 Mango – peeled and chopped in small chunks
1 medium to large avocado – chopped in small chunks
1 ½ tbsp. cilantro
1 sm. can (4 oz.) chopped green chile
1 cup chopped tomato
1 cup chopped green onions
2 tbsp. lime juice
2 tbsp. lemon juice
1 pinch of salt

Optional ingredients:
1-2 tbsp. tequila
½ – 1 tbsp. chopped jalapeno (less or more according to tastes)

Instructions:
Simply mix all ingredients together in a medium-sized bowl.

Refrigerate one hour before serving.

Sirloin Steak

Sirloin Steak with artichokes, Tomatoes and Olives
The South Beach Diet Quick and Easy Cookbook
prep time: 10 minutes cook time: 20 minutes

Redolent with the lusty flavors of the Mediterranean, this dish turns a quick weeknight meal into something the
whole family will look forward to coming home to. Serve it with your favorite salad. If you don't have time
to thaw frozen artichokes, use a 14 ounce can of brine packed ones, well drained.

4 - 6 oz sirloin steaks, about 3/4 inch thick
2 teaspoons extra-virgin olive oil
1/4 cup water
1 garlic clove minced
1 teaspoon dried oregano
4 plum tomatoes, diced
1 - 9 ounce package frozen artichoke hearts, thawed and quartered
1/2 cup pitted kalamata olives, coarsely chopped
Salt and freshly ground black pepper

Season steaks with salt and pepper. Heat oil in large skillet over medium-high heat. Cook steak 4 60 5 minutes per side for medium rare ( I prefer well done).
Transfer to a plate.
Add water to the hot pan, scraping any brown bits from the bottom; reduce heat to medium. Add garlic and oregano; cook until garlic has softened, about 1 minute.
Add tomatoes and cook 3 minutes more. Stir in artichokes and olives and cook until warmed through, about 2 minutes. Season with salt and pepper to taste and serve warm with steaks.

Makes 4 servings
Per serving: 310 calories, 14 g fat, 3.5 g saturated fat, 40 g protein, 9 g carbohydrates, 5 g dietary fiber, 320 mg sodium

Crispy Trout with Lemon Caper Sauce

Crispy Trout with Lemon Caper Sauce
The South Beach Diet Quick and Easy Cookbook
prep time: 15 minutes Cook time: 10 minutes

The secret to a deliciously crispy trout is to rinse and then pat the fish dry completely before brushing it with oil and cooking
it in a hot pan.

4 tablespoons trans-fat free margarine, melted
1 tablespoon fresh lemon juice
1 tablespoon capers, drained and rinsed
4 (5 to 6 Ounce) trout fillets, skin on
1 1/2 teaspoons canola oil, plus extra for brushing fish
Salt and freshly ground black pepper

Whisk margarine, lemon juice, and capers together in a mixing bowl until smooth.
Rinse trout under cold water and pat dry well with paper towels.
Brush with oil and season with salt and pepper.
Heat oil in a large nonstick skillet over medium-high heat until rippling not smoking. Add trout,
skin side down and cook for 3 minutes; turn and cook 1 minute longer. Make sure fish is cooked thoroughly.
Remove from pan, top with lemon sauce and serve hot.
Makes 4 servings
Per serving: 320 calories, 21 g fat, 4.5 g saturated fat, 30 g protein, 0 g carbohydrate, 0 g dietary fiber, 300 mg sodium

Peanut Blossom Cookies

Peanut Blossom Cookies

1 3/4 cup flour
1/2 cup peanut butter
1 tsp. baking soda
1 egg
1/2 tsp. salt
2 tsp. milk
1/2 cup sugar
2 tsp vanilla
1/2 cup packed brown sugar
1/2 cup shortening
48 Hershey's candy kisses

Mix all ingredients together, except kisses. Form mixture into small balls about the size of walnuts.
Place on greased cookie sheet. Bake at 375 degrees Fahrenheit for 10-12 minutes.
Place a candy kiss on each cookie after removing from oven. Press lightly.

King Ranch Casserole

King Ranch Casserole
Usually made with creamy canned soups and several cups of cheese, the fat and sodium of this spicy, layered chicken casserole can be a nutritional nightmare. Our version has a tangy, creamy sauce made with nonfat milk, nonfat yogurt and reduced-sodium chicken broth, plus we use reduced-fat Cheddar. Add in lots of chopped fresh vegetables and you have a version of the Tex-Mex favorite that you can feel good about eating.
6 servings
Active Time: 30 minutes
Total Time: 1 hour

Ingredients
• 1 1/2 cups reduced-sodium chicken broth
• 1 cup nonfat milk
• 1/2 cup all-purpose flour
• 1/2 cup nonfat plain yogurt
• 1 14-ounce can diced tomatoes, drained
• 1 4-ounce can chopped green chiles, drained
• 1/4 cup chopped fresh cilantro, or parsley
• 1 tablespoon chili powder
• 1 teaspoon dried oregano
• 1/2 teaspoon ground cumin
• 1/8 teaspoon salt
• Freshly ground pepper, to taste
• 1 1/2 teaspoons canola oil
• 1 large onion, chopped
• 1 red or green bell pepper, diced
• 2 cloves garlic, minced
• 2 cups diced cooked skinless chicken
• 10 corn tortillas, cut in quarters
• 1/2 cup shredded reduced-fat Cheddar cheese
Preparation
1. Preheat oven to 375°F.
2. Bring broth to a simmer in a medium saucepan. Whisk milk and flour in a small bowl until smooth. Add to the broth and cook over medium heat, whisking constantly, until thickened and smooth, about 3 minutes. Remove from the heat and stir in yogurt, tomatoes, chiles, cilantro (or parsley), chili powder, oregano and cumin. Season with salt and pepper.
3. Heat oil in a large nonstick skillet over medium-high heat. Add onion, bell pepper and garlic; cook, stirring occasionally, until tender-crisp, about 3 minutes.
4. Line the bottom of a shallow 3-quart baking dish with half the tortillas. Top with half the chicken and half the onion mixture. Spoon half of the sauce evenly over the top. Repeat layers with remaining tortillas, chicken, onion mixture and sauce. Sprinkle with Cheddar. Bake until bubbly, 25 to 30 minutes.
Nutrition
Per serving: 301 calories; 5 g fat (1 g sat, 2 g mono); 44 mg cholesterol; 38 g carbohydrates; 25 g protein; 6 g fiber; 458 mg sodium; 400 mg potassium.
Nutrition Bonus: Vitamin C (90% daily value), Selenium & Vitamin A (30% dv), Calcium (20% dv), Iron (15% dv).
2 1/2 Carbohydrate Serving
Exchanges: 2 starch, 1 vegetable, 2 lean meat, 1 fat

Irish Soda Bread

Irish soda bread:

3 1/2 cups flour
1/2 cup sugar
1/2 teaspoon baking soda
2 teaspoons baking powder
1 teaspoon salt
1 pint sour cream
2 eggs
3/4 cups raisins
Preheat oven to 350. Combine all dry ingredients (except raisins) in a big bowl. In a small bowl beat the eggs and then mix in the sour cream. Add egg and sour cream to dry ingredients and stir with a wooden spoon. Using the wooden spoon stir in the raisins and then knead the dough (it will be quite sticky). Put dough on a greased baking sheet and dust the dough with flour until you can pat the dough without it sticking to your fingers. Then bake for about 50 minutes

Decadent Desserts

Desserts

To start off you'll need a six inch deep glass dish, plastic tupperware if fine if you have nothing else. Here's what you'll need:
2 chocolate cake mixes
2 packages instant pudding
Tub of whip cream
Package crushed Heath bar
Instructions:
You bake the cakes and let them cool. Once cooled cut each cake into small pieces and layer the bottom of the dish with one cake. Then over that you put a layer of pudding followed by a layer whip cream then you sprinkle the Heath bar on top and repeat with another layer of cake, pudding, whip cream & crushed Heath bar. Then you let it chill in the fridge for at least 30 minutes before serving.

The instructions for the next are the same but you'll need:
2 packages white cake
Package fresh strawberries
2 packages Vanilla pudding
Package fresh blueberries
Tub of whip cream
The layers from bottom to top are cake, pudding, cut up strawberries, whip cream, blueberries and repeat.

Cauldron Goulash

Cauldron goulash (Slovak style)

Perfect for blue-eyed warriors and their side-kicks whilst on their journeys through the coutryside. While the goulash is bubbling away over the fire in its cauldron, there is plenty of time to jump in the hot tub or nearest lake for some fishing or to explore a near-by cave.

Prepare fire and hang your pot or cauldron over it. Make sure you have plenty of extra firewood prepared.

Ingredients (6-8 people or two hungry warriors)
1 kilo meat (pork, beef or venison)
1 kilo of onions
1 jar of lečo (pronounced lecho) (300 ml) ( a ready-made mixture of tomatoes, peppers and onion. If this is not available just add some extra chopped peppers)
6 cloves of garlic
1 apple
2 carrots
1 kilo of potatoes
water
salt
paprika (hot and sweet varieties)
marjoram
hot chili peppers
small tin of tomato puree or ketchup

1. First chop onions fairly small and fry them in plenty of plain vegetable oil in a large pot until golden.
2. Finely chop the garlic and add it to the onions, give them a stir for a couple of minutes then drop in the meat which has been chopped into smallish pieces. This mixture now needs to cook vigorously until it is swimming in juices. Don't add any salt at this point or the meat will toughen.
3. Now add your liquid. Water, wine or beer - the amount you add will depend on how thick you want your goulash to end up. For a thick one, pour in just enough liquid to cover the meat.
4. Leave the pot uncovered, boiling gently for 45 minutes.
5. Cut into cubes the carrots and potatoes and add them to the pot, along with a jar of lečo and salt.Add herbs and spices. Marjoram is a traditional addition, and lots of paprika. Add ketchup.
6. In another hour or less, the goulash should be done; the vegetables and meat soft to the bite, the sauce thick and fragrant. Serve with thick slices of bread and enjoy the sunset.

Elephant Stew

ELEPHANT STEW.

(HOW TO FEED A CROWD)

ELEPHANT(medium)brown gravy; beef soup and gravy base.
> TWO RABBITS (OPTIONAL) Cut ELEPHANT
> into small bite sized pieces; this should take only two
> months add enough gravy to cover; cook over KEROSENE fire
> for about 4 weeks at 465 degrees; makes about 3;800
> servings.
TO extend it add RABBIT; but do this only if
> necessary as most people do not like hare in their
> stew.

Recipe For Life

Recipe For Life

4 Cups of Love
2 Cups of Loyalty
3 Cups of Forgiveness
1 Cup of Friendship
5 Spoons of Hope
2 Spoons of Tenderness
4 Quarts of Faith
1 Barrel of Laughter


Take Love and Loyalty, mix it thoroughly with Faith.
Blend it with Tenderness, Kindness & Understanding.
Sprinkle abundantly with Laughter.
Bake it with Sunshine
Serve Daily with Generous Helpings.