KITCHEN ESSENTIALS AND BASIC FOOD PREPARATIONS

(FINAL COMPLIANCE)

KIM-GIM P. AGRAMON

BS TOURISM MANAGEMENT 1-2

MR. CHRISTIAN LORENZO RONDERO

JUNE 08, 2020

 Pan-Seared New York Steak and Mushrooms

Total Time Yield

40 Mins Serves 4
Even if you're a beginning camper, you can pull off this fancy yet easy dish made on the
camp stove. A bonus: The mushrooms, steak, and sauce all cook in the same pan, which
makes cleanup a snap.
 Ingredients
1 pound cremini mushrooms
1 1/4 teaspoons kosher salt
1 1/4 teaspoons pepper
2 boneless New York strip steaks (each 12
to 16 oz.)
2 teaspoons fresh thyme leaves, plus a
handful of thyme sprigs
3 tablespoons olive oil, divided
1/2 cup dry red wine
1/4 cup salted butter
Nutritional Information
 Calories 469
 Caloriesfromfat 59%
 Protein 41g
 Fat 31g
 Satfat 12g
 Carbohydrate 6g
 Fiber 0.9g
 Sodium 645mg
 Cholesterol 117mg
How to Make It
Step 1
Swish mushrooms in a bowl of water to
clean, then trim any tough stem ends. Cut
into halves, or quarter if large. Combine salt
and pepper in a small bowl. Sprinkle steaks
all over with 2 tsp. thyme leaves and half of
salt-and-pepper mixture, pressing
seasonings into meat.
Step 2
Heat 2 tbsp. oil in a large cast-iron skillet
on a camp stove over medium-high heat.
Add mushrooms, thyme sprigs, and
remaining salt mixture. Cook, stirring often,
until mushrooms are tender and browned,
14 to 20 minutes. Transfer mushrooms and
thyme to a bowl; tent with foil.
Step 3
Heat remaining 1 tbsp. oil in pan over
medium-high heat. Cook steaks on both
sides, turning once, until browned and done
the way you like (cut to test), 8 to 14
minutes total for medium-rare. Transfer
steaks to a cutting board and tent with foil.
Step 4
Discard fat from pan. Pour wine into pan
and cook until reduced to 2 to 3 tbsp.
(don't reduce further or sauce may
separate), 1 to 2 minutes. Whisk in butter
until melted and blended. Cut steaks in half
and set on plates. Drizzle with sauce and
serve with mushrooms.
Chef's Notes
Wine pairing: A classic beef partner like
Halter Ranch Cabernet Sauvignon (Adelaida
District, Paso Robles), with tannins that love
the protein structure of a New York, plus an
earthy side and dark red fruit that make the
most of the mushrooms and wine sauce.
 Beef Alcapurrias

Active Time Total Time Yield

40 Mins 1 Hour 45 Mins Serves 8
(serving size: 3 alcapurrias)
This traditional Puerto Rican fritter dish is hearty and full of flavor. The dough is very wet
and pliable--similar to the masa mixture for a tamale--and may take a minute to get used
to working with. Because it is so soft, the fritters may stick to the bottom when you drop
them in the pot. If this happens, let the dough set for about 30 seconds and then gently
dislodge the fritters from the bottom until they float.

Ingredients How to Make It

2 pounds unripe (green) plantains,
peeled and grated
1 pound yautia root, peeled and grated
1 tablespoon kosher salt
1 cup golden raisins
2 cups (1 pt.) dark rum (not spiced)
2 tablespoons olive oil
1 pound (85/15) lean ground chuck
1 1/2 cups chopped yellow onion (about
1 large onion)
1/4 cup sofrito (such as Goya)
8 garlic cloves, minced
2 (.18-oz.) envelopes sazón seasoning
sin Achiote (without Annatto), plus more
for seasoning fritters
2 cups beef broth
16 cups canola or peanut oil
Step 1
Process plantains, yautia root, and salt in a food
processor until smooth, stopping to scrape down
sides occasionally. Place mixture in a bowl; cover
tightly with plastic wrap, and set aside.
Step 2
Place raisins in a heatproof bowl. Bring rum to a
boil in a small saucepan over medium, and
simmer 2 minutes. Pour rum over raisins, and let
stand 20 minutes. Drain.
Step 3
Heat olive oil in a cast-iron skillet over high. Add
beef, and cook, stirring until browned and
crumbled, about 6 minutes Add onion, sofrito,
garlic, and sazón seasoning, and cook, stirring
often, until onions are very soft, about 5 minutes.
Add broth, bring to a boil, and cook until mixture
resembles cooked taco meat (wet but not saucy),
about 5 minutes. Stir in raisins; transfer mixture to
a bowl, and cool to room temperature.
Step 4
Shape plantain mixture into 24 (3- x 2-inch)
rectangles on a large piece of wax paper on a
work surface. Spoon 2 teaspoons beef mixture
down center of each rectangle. Using a small
offset spatula or butter knife, fold the long side of
the plantain masa rectangle over beef mixture.
Using your hands, form a log, gently pressing to
seal and making sure beef mixture stays in the
middle. Carefully transfer logs to a wax paper-
lined large baking sheet, and chill 30 minutes.
Step 5
Heat oil to 330°F in a large Dutch oven over
medium. Gently add 6 to 8 fritters to hot oil. Fry
30 seconds, making sure fritters aren’t sticking
on bottom. (Gently loosen any fritters from
bottom so they float in the oil, if necessary.) Fry
until light golden brown and is cooked through, 5
to 6 minutes, gently stirring occasionally. Drain on
paper towels. Sprinkle with additional sazón
seasoning.
 Slow Cooker Beef Lettuce Wraps with Quick Pickles

Hands-on Time Total Time Yield

35 Mins 8 Hours 35 Mins Serves 8 (Serving
size: 2 lettuce wraps and
about 1/4 cup pickles)
The low, even heat of the slow cooker helps flavor powerhouses like miso, sesame oil,
and soy sauce impart tenderizing moisture, umami depth, and savory personality to
common pot roast.
Ingredients
Cooking spray
1 large onion, cut into 1/2-
inch-thick slices
8 garlic cloves, crushed
1 1/2 teaspoons canola oil
1 (2-pound) boneless chuck
roast, trimmed
1/2 cup unsalted beef stock
1/4 cup lower-sodium soy
sauce
11 tablespoons rice vinegar,
divided
2 tablespoons dark sesame
oil, divided
2 tablespoons brown sugar
2 tablespoons unsalted
tomato paste
1 tablespoon white miso
(soybean paste)
3/4 teaspoon crushed red
pepper
3/4 cup thinly sliced English
cucumber
3/4 cup julienne-cut carrot
1 cup water
1 tablespoon granulated
sugar
3/4 teaspoon kosher salt
16 Bibb lettuce leaves
2 teaspoons toasted
sesame seeds
Nutritional Information
Calories 213 Fat 8.9g
2g
Protein 24g Carbohydrate 9g
Sodium 575mg Calcium 39mg
Ginger Rosemary Smoked Pork Ribs
How to Make It
Step 1
Coat bottom and sides of a 6-quart slow cooker with
cooking spray. Layer onion slices in bottom of slow
cooker; top with garlic.
Step 2
Heat canola oil in a large cast-iron skillet over medium-
high heat. Add chuck roast to pan; cook 2 to 3 minutes,
turning to brown on all sides. Place beef on top of onions
and garlic; pour any drippings from pan over top.
Step 3
Combine stock, soy sauce, 3 tablespoons vinegar, 1
tablespoon sesame oil, and next 4 ingredients (through red
pepper) in a medium bowl, stirring with a whisk. Pour
mixture over beef and onions in slow cooker. Cover and
cook on LOW for 8 hours.
Step 4
Place cucumber and carrot in 2 shallow bowls 15 minutes
before meat is done. Combine remaining 1/2 cup vinegar,
1 cup water, and granulated sugar in a small saucepan
over high heat; bring to a boil. Remove from heat; divide
vinegar mixture evenly between cucumbers and carrots. Let
stand until ready to serve; drain well.
Step 5
Transfer beef from slow cooker to a large platter; shred
with 2 forks. Heat remaining 1 tablespoon sesame oil in a
large cast-iron skillet over medium-high heat; add
shredded beef to pan, pressing into an even layer. Cook 2
to 3 minutes, without stirring. Turn off heat. Sprinkle evenly
with salt and 1/4 cup cooking liquid from slow cooker; toss
to coat. Discard remaining cooking liquid, onions, and
garlic. Divide beef and pickles among lettuce leaves;
sprinkle with sesame seeds.
Satfat 2.2g Monofat 3.8g Polyfat
Fiber 1g Cholesterol 66mg Iron 3mg
Sugars 6g Est. added sugars 5g
 Total Time Yield
40 Mins Serves 4
These maple-glazed ribs with a subtle touch of ginger are a mainstay at Odys + Penelope
restaurant in Los Angeles. At home, chef-owner Quinn Hatfield smokes them using either
a Weber Smokey Mountain Cooker or a Pit Barrel Cooker. For versions of the recipe to
cook on regular grills instead of smokers, go to Ginger Rosemary Smoked Pork Ribs on a
Gas Grill, and Ginger Rosemary Smoked Pork Ribs on a Charcoal Grill.

Ingredients
How to Make It
4 racks (about 12 lbs.) pork Step 1
spareribs trimmed St. Louis- Set up a smoker as directed in How to Cook Ribs on a Smoker (following).
style*
1/3 cup olive oil
Ginger Rosemary Rub
Maple Sherry Glaze
1/3 cup chopped flat-leaf
parsley
Nutritional Information
Calories 1016
Caloriesfromfat 61% Protein
63g
Fat 68g
Satfat 24g Carbohydrate
36g
Fiber 3.4g
Sodium 2870mg
Cholesterol 255mg
Step 2
Meanwhile, on bony side of each rack of ribs, loosen membrane at one end
with a table knife and pull off membrane with a paper towel. Set ribs on 2
rimmed baking sheets and coat all over with oil. Sprinkle generously all over
with rub, patting it in.
Step 3
Smoke ribs at 250° to 275° until meat shrinks about 1/2 in. from ends of
bones and a rack will bend easily, 2 1/2 to 3 1/2 hours; if some racks finish
before others, remove and cover (see next step).
Step 4
Transfer ribs to clean rimmed baking sheets and wrap snugly with foil. Stack
pans, wrap snugly with a couple of layers of thick towels, and let meat rest 1
to 3 hours. (This makes it more tender. You can also wrap racks in foil and
keep warm in a cooler lined with beach towels.)
Step 5
Heat a gas or charcoal grill to medium-low (300° to 325°). Unwrap ribs.
Brush one side of ribs with glaze and grill glazed side up, covered, about 3
minutes. Turn, brush with more glaze, and grill until ribs are browned and
sizzling, 2 to 3 minutes total. Set ribs on boards, cut apart, and sprinkle with
parsley.
Step 6
* St. Louis-style ribs have been trimmed of the chewy skirt and cartilage.
Buy them at well-stocked grocery stores, or trim yourself: On the bony side,
trim the flap of meat from the center, flush with the bones. Then cut the rack
lengthwise between the 4- to 5-in.-wide rib section and the chewy skirt.
Save scraps for soup.
Step 7
How to Cook Ribs on a Smoker
Step 8
"Now that I have a $25,000 grill at work, I want easy at home," says Quinn
Hatfield. For smoking ribs he likes both of the following models, as each is
designed to maintain a steady low temperature with almost zero effort. (But
do check on food every 45 minutes or so.) You'll need regular, not
competition-style, charcoal. For the Weber smoker, you'll also need 4 fist-
size chunks of applewood.
Step 9
Pit Barrel Cooker. Inside the drum-shaped cooker ($299; pitbarrel.com),
meat cooks directly over coals and the drippings produce smoke to flavor
the meat. Quinn Hatfield adds no additional wood with this smoker.
Step 10
Adjust bottom vent for your elevation (see manufacturer's instructions); this
keeps smoker at the right temperature without the need for a gauge.
Step 11
Fill charcoal basket level with regular charcoal briquets. Transfer 40 briquets
to a charcoal chimney and ignite in a fireproof spot. Set charcoal basket in
bottom of smoker, pour ignited charcoal on top, and spread evenly.
Step 12
Set smoker rods at top of smoker (for ribs, don't use grill racks). Securely
place one hook two bones down into center of thicker end of each slab of
ribs (the end with bones that go all the way across).
Step 13
Hang ribs from rods in smoker, leaving space between slabs. Meat should
sit at least a few in. above coals; if not, move hooks in ribs to three bones
down. Set lid in place.
Step 14
Weber Smokey Mountain Cooker. Available in several sizes (the largest, at
22 in., holds the most ribs), this smoker uses water to help keep foods
moist. Quinn Hatfield adds a few chunks of fruit wood to enhance the smoky
flavor.
Step 15
Take the lid section, tall middle section, and bottom section apart.
Completely open all vents in bottom section and lid.
Step 16
Set firegrate in bottom section, top with charcoal ring, and fill ring halfway
with regular charcoal briquets. Distribute 4 fist-size chunks applewood in
charcoal. In a fireproof spot, ignite an additional full chimney of charcoal
(for a 22-in. smoker) or half-chimney (for an 18-in. smoker) and let burn
until dotted with gray ash. Pour over charcoal in smoker and spread evenly.
Step 17
Put water pan in middle smoker section and set middle section in place.
Quickly (before pan gets hot) fill water pan three-quarters full.
Step 18
Close bottom vents halfway. Set bottom cooking rack in place over water
pan and arrange half of ribs on rack. Set top rack in place and add
remaining ribs. Cover with lid. As ribs cook, adjust vents if needed to keep
temperature at 250° to 275°, always leaving top vent and at least 1 of
bottom vents partially open so fire doesn't go out.
Chef's Notes
Allow 4 hours, plus 1 hour to rest.
Weeknight BBQ Pork Tenderloin

Active Time Total Time Yield

10 Mins 30 Mins Serves: 6

This pork tenderloin whips up fast. In just 30 minutes, this

outstanding BBQ pork dish is ready to serve.

Ingredients How to Make It


1/2 cup ketchup
1/4 cup apple cider vinegar
1 tablespoon Worcestershire
sauce
1 tablespoon honey
1 teaspoon onion powder
1 teaspoon garlic powder
Grapeseed oil
1 1 1/2-lb. pork tenderloin,
trimmed
3/4 teaspoon kosher salt
3/4 teaspoon black pepper
Step 1
Preheat grill to medium-high (about 450°F). Stir
together ketchup, vinegar, 2 tablespoons water,
Worcestershire sauce, honey, onion powder and
garlic powder in a small saucepan; bring to a boil
over high heat. Reduce heat to low and simmer,
stirring often, for 5 minutes. Set aside 1/2 cup of
the sauce to serve with pork.

Nutritional Information Step 2

Generously oil grill grate with grapeseed oil.
Calories 182 Sprinkle pork with salt and pepper and grill,
Fat 5g turning occasionally, for 15 minutes. Brush with
Satfat 1g remaining sauce and grill, turning occasionally,
Monofat 0.0g until a meat thermometer inserted in thickest
Polyfat 0.0g portion registers 145°F, about 5 minutes. Serve
Protein 24g with reserved 1/2 cup sauce.
Carbohydrate 10g
Fiber 0.0g
Cholesterol 74mg
Iron 1mg
Sodium 582mg
Calcium 12mg

Slow-Cooker Parmesan-Herb Pork Loin with Chunky

Tomato Sauce
 Hands-on Time Total Time Yield
30 Mins 8 Hours 35 Mins Makes 6 to 8
servings

Prep the night before, start cooking in the morning, and it will
be ready when you get off work. Or prep it and cook on high
for a hearty weekend lunch or dinner in 3 to 4 hours.

Ingredients How to Make It

2 1/2 cups chopped yellow onion
1 cup chopped carrots
1 3/4 cups chopped fresh fennel
6 garlic cloves, chopped
2 tablespoons olive oil
1 cup red wine
1 (28-oz.) can whole tomatoes
1 (14.5-oz.) can crushed tomatoes
1/4 cup reduced-sodium chicken
broth
3 1/2 teaspoons kosher salt, divided
1 1/2 teaspoons black pepper,
divided
1/4 cup freshly grated Parmesan
cheese
1 tablespoon chopped fresh
rosemary
1 tablespoon chopped fresh oregano
1 tablespoon chopped fresh flat-leaf
parsley
1 (2-lb.) boneless pork loin roast Hot
cooked pasta
Seared Mahimahi with Tomato-Cucumber Relish
Step 1
Sauté onion and next 3 ingredients in hot oil in a large skillet
over medium heat 5 minutes or until tender. Increase heat to
high, and stir in wine. Bring to a boil, and boil, stirring
occasionally, 2 to 3 minutes or until reduced by half.
Step 2
Add whole tomatoes, crushed tomatoes, and chicken broth,
and bring to a boil, stirring occasionally and breaking up
tomatoes with spoon. Stir in 1 1/2 tsp. kosher salt and 1/2
tsp. pepper, and transfer to a 6-qt. slow cooker.
Step 3
Stir together Parmesan cheese, next 3 ingredients, and
remaining salt and pepper. Rub mixture over all sides of
pork roast, pressing to adhere.
Step 4
Place pork roast in slow cooker, and cook on LOW 8 hours.
Carefully remove pork from slow cooker, and let stand 5
minutes. Slice pork, and serve with sauce over hot cooked
pasta.
Chef's Notes
We tested with Swanson Natural Goodness 33% Less
Sodium Chicken Broth.
Yield

Serves 2 (serving size: 1 fillet and about 1/2 cup salsa)

Mahimahi has a sturdy, dense texture that holds up to the marinade (more delicate fish like
snapper or tilapia would cure in the lime juice). If using a lighter fish, skip the marinade and
squeeze a lime wedge over the fish after cooking instead.

Ingredients How to Make It

1 1/2 tablespoons fresh lime Step 1
juice, divided 1 tablespoon Combine 1 tablespoon juice and 1 1/2 teaspoons oil in a bowl.
extra-virgin olive oil, divided Add fish; toss to coat. Let stand at room temperature 10
2 (6-ounce) mahimahi fillets minutes, turning after 5 minutes.
Cooking spray Step 2
3/8 teaspoon kosher salt, Heat a large skillet over medium-high heat. Coat pan with
divided cooking spray. Remove fish from marinade; discard
1/8 teaspoon black pepper marinade. Pat fish dry with paper towels; sprinkle with 1/4
1/2 cup chopped seeded tomato teaspoon salt and black pepper. Add fish to pan; cook 5
1/4 cup chopped red onion minutes on each side or until desired degree of doneness.
1/4 cup chopped cucumber
1/2 jalapeno pepper, seeded and
finely chopped
Nutritional Information
Calories 202
Fat 5.3g Satfat 0.9g Step 3
Monofat 2.9g Polyfat 0.7g Combine remaining 1 1/2 teaspoons juice, remaining 1 1/2
Protein 32g Carbohydrate 5g teaspoons oil, remaining 1/8 teaspoon salt, tomato, and
Fiber 1g Iron 2mg remaining ingredients in a bowl. Serve with fish.
Sodium 513mg Calcium 39mg
Sugars 3g Est. added sugars 0g
Cholesterol 124mg

Falafel Fish with Israeli Salad

 Total Time Yield

35 Mins Serves 4

The iconic street food takes on a new identity in this dish, in which seasoned
falafel mix becomes a crunchy coating for fish.

Ingredients How to Make It

1 medium cucumber, peeled, seeded, and Step 1
diced
1 tomato (about 8 oz.), chopped
1/2 yellow bell pepper, seeded and diced
1/2 orange bell pepper, seeded and diced
1 1/2 tablespoons extra-virgin olive oil
1 tablespoon lemon juice
2 tablespoons roughly chopped flat-leaf
parsley leaves, plus more leaves for
topping
1/2 teaspoon kosher salt
1/2 teaspoon pepper
1/2 cup (3 oz.) falafel mix*
1/2 teaspoon ground cumin
1/4 teaspoon cayenne
2 large eggs
4 cod fillets (about 6 oz. each)
1/3 cup vegetable oil Lemon wedges
(optional)
Nutritional Information
Calories 448 Caloriesfromfat 47%
Protein 40g Fat 24g Satfat 3.3g
Carbohydrate 19g Fiber 4.8g Sodium
487mg Cholesterol 179mg
Roasted Halibut with Tahini Sauce
Preheat oven to 400°. Combine cucumber, tomato, bell peppers, olive oil, lemon
juice, chopped parsley, salt, and pepper in a medium bowl; set aside.
Step 2
Mix falafel mix, cumin, and cayenne in a shallow bowl. Crack eggs into a
second bowl and beat lightly. Dip fish fillets into egg, coating evenly, then into
falafel mix, also coating evenly; set on a plate.
Step 3
Heat vegetable oil in an oven-proof frying pan over high heat. When oil begins
to ripple, add fish and cook until crust is golden brown and crisp, turning
once, about 3 minutes. Transfer pan to oven and roast fish until opaque in the
center (cut one to check), 5 to 7 minutes.
Step 4
Divide salad among four plates. Top each with a piece of fish and a few parsley
leaves. Serve with lemon wedges if you like.
Step 5
Find falafel mix in the international section of well-stocked grocery stores.
Total Time Yield

40 Mins Serves 4

This fish gets its Middle Eastern tang from zaatar, a spice blend that's having a big moment,
and its sesame-rich sauce. A fine side dish: oven-roasted diced potatoes (start them before the
fish) tossed with parsley and olive oil. Couscous would be good too.

Ingredients How to Make It

2 lemons Step 1
2 teaspoons zaatar* Set rack in top third of oven and preheat to 450°.
1 teaspoon ground cumin Zest half of 1 lemon into a small bowl. Add zaatar,
1 teaspoon red chile flakes cumin, chile flakes, 1 tsp. salt, 1/4 tsp. pepper, and the
2 teaspoons kosher salt, divided oil; mix. Coat one side of fillets with paste.
1/2 teaspoon pepper, divided Step 2
1 teaspoon extra-virgin olive oil Arrange halibut, paste side up, on a baking sheet
4 (1 in. thick) halibut fillets (about 1 1/2 lbs.) and set on upper rack. Roast until fish is just cooked
1/4 cup tahini (sesame-seed paste) through, 6 to 10 minutes.
1 garlic clove, peeled and smashed Step 3
Put tahini, garlic, 2 tbsp. water, juice of 1/2 lemon,
and remaining 1 tsp. salt and 1/4 tsp. pepper in a
blender and whirl until smooth and pourable. Add
more lemon juice to taste, and more water if you'd
prefer a thinner sauce. Cut remaining lemon into
wedges.
Nutritional Information Step 4
Calories 293 Serve fish with tahini sauce and lemon wedges.
Caloriesfromfat 44% Step 5
Protein 38g *Find zaatar, a Middle Eastern spice blend of sesame
Fat 14g seeds, sumac, thyme, and oregano, in your grocery
Satfat 2.5g store's spice aisle.
Carbohydrate 5.9g Step 6
\Fiber 1.7g Wine pairing: A silky red like Crossbarn by Paul
Sodium 904mg Hobbs 2012 Pinot Noir (Anderson Valley; $35);
Cholesterol 122mg aromatic spices echo zaatar. --Sara Schneider

Chicken Saté with Peanut Sauce

Yield
4 servings (serving size: 2 skewers and about 1/4 cup
sauce)

Classic Indonesian satés feature skewered meat,

fish, or poultry that is grilled or broiled. Total
time: 45 minutes.
Ingredients How to Make It
Sat[SPECIAL_CHAR Step 1
1/2 cup chopped shallots (about 4) Preheat broiler.
2 tablespoons dark brown sugar Step 2
1 tablespoon minced fresh ginger To prepare saté, place first 13
1 tablespoon sambal oelek (chile ingredients in a food processor, and
paste with garlic) process until smooth. Place shallot
1 tablespoon low-sodium soy sauce mixture and chicken in a large zip-
2 teaspoons coriander seeds top plastic bag; seal and marinate in
2 teaspoons canola oil refrigerator 10 minutes.
1 teaspoon fish sauce
1/2 teaspoon turmeric
1/2 teaspoon black peppercorns
Dash of freshly ground nutmeg
4 garlic cloves
2 whole cloves
1 1/2 pounds chicken breast tenders
Peanut Sauce:
1/2 cup reduced-fat creamy peanut
butter
1/3 cup water
3 tablespoons lime juice
1 tablespoon low-sodium soy sauce
2 teaspoons dark brown sugar
1 teaspoon hot paprika
1 teaspoon Sriracha (hot chile sauce,
such as Huy Fong)
Remaining ingredient:
Cooking Spray
Nutritional Information Step 3
To prepare peanut sauce, combine
peanut butter and next 6 ingredients
(through Sriracha) in a medium bowl;
stir well with a whisk.
Calories 424 Step 4
Caloriesfromfat 33% Remove chicken from bag; discard
Fat 15.5g marinade. Thread chicken on 8 (12-
Satfat 3.2g inch) wooden skewers. Place skewers
Monofat 1.3g on the rack of a broiler or roasting
Polyfat 0.9g pan coated with cooking spray. Broil
Protein 47.2g 12 minutes or until done. Serve with
Carbohydrate 23.7g peanut sauce.
Fiber 2.7g
Cholesterol 99mg
Iron 2.6mg
Sodium 745mg
Calcium 37mg

Chicken Shawarma
Prep Time Yield
45 Mins 4 servings

Shawarma is a Middle Eastern dish of garlicky meat

or poultry served on pitas. This chicken version is
flavored with a savory yogurt sauce. This quick and
easy chicken recipe is one the whole family will
love. It adds some flair to the usual, plain grilled
chicken. This chicken will also make the perfect
next-day lunch.

Ingredients How to Make It

Chicken: Step 1
2 tablespoons fresh lemon juice Preheat grill to medium-high heat.
1 teaspoon curry powder Step 2
2 teaspoons extra virgin olive oil To prepare chicken, combine first 6
3/4 teaspoon salt ingredients in a medium bowl. Add
1/2 teaspoon ground cumin chicken to bowl; toss well to coat.
3 garlic cloves, minced Let stand at room temperature 20
1 pound skinless, boneless chicken minutes.
breast, cut into 16 (3-inch) strips Step 3
Sauce: To prepare sauce, combine yogurt
1/2 cup plain 2% reduced-fat Greek and next 4 ingredients (through 1
yogurt (such as Fage) garlic clove), stirring with a whisk.
2 tablespoons tahini Step 4
2 teaspoons fresh lemon juice Thread 2 chicken strips onto each of
1/4 teaspoon salt 8 (12-inch) skewers. Place kebabs on
1 garlic clove, minced a grill rack coated with cooking
Remaining ingredients: spray; grill 4 minutes on each side or
Cooking spray 4 (6-inch) pitas until done.
1 cup chopped romaine lettuce Step 5
8 (1/4-inch-thick) tomato slices Place pitas on grill rack; grill 1
minute on each side or until lightly
toasted. Place 1 pita on each of 4
plates; top each serving with 1/4 cup
lettuce and 2 tomato slices. Top each
serving with 4 chicken pieces;
drizzle each serving with 2
tablespoons sauce.
Nutritional Information Chef's Notes
Serve with some garlicky, buttery
Calories 384 naan or whole wheat pita and enjoy!
Caloriesfromfat 23%
Fat 9.8g
Satfat 2.1g
Monofat 4.1g
Polyfat 2.7g
Protein 34.4g
Carbohydrate 40g
Fiber 2.5g
Cholesterol 64mg
Iron 4.3mg
Sodium 821mg
Calcium 106mg

Chicken Biryani
 Yield: 5 servings

Prep Time: 30 minutes

Cook Time: 1 hour

Total Time: 2 hours 30 minutes

Chicken Biryani is a delicious savory rice dish that is

loaded with spicy marinated chicken, caramelized onions,
and flavorful saffron rice. For my Biryani, I simplify the
order of operations, while retaining the traditional
layered approach to assembling it.

Ingredients How To Make It

For chicken Step 1
1 tablespoon vegetable To marinate the chicken for the biryani, combine the
Oil vegetable oil, garlic, ginger, chili peppers, mint, cilantro,
10 grams garlic (grated) garam masala, cinnamon and salt in a large bowl and stir
10 gramsginger (grated) together. Add the chicken pieces and toss together making
1 serrano chili peppers sure the chicken is thoroughly coated in the marinade.
(to taste, minced) Allow the chicken to marinate for at least 1 hour or up to
5 gramsmint (finely overnight.
chopped) Step 2
10 gramscilantro (finely In a pot wide enough to hold the chicken in a single layer,
chopped) add the ghee and onions and saute the onions until they are
1 tablespoongaram well caramelized (15-20 minutes). Transfer the caramelized
masala onions to a bowl and set aside.
1/2 teaspoonground Step 3
cinnamon While the onions caramelize, prepare the rice by washing in
1 teaspoonsal a strainer under cold running water until the water runs
900 gramsbone-in skin- clear.
on chicken thighs Step 4
For rice To par-boil the rice, add the water, salt, cardamom, cumin
6 cups water and bay leaf to a pot and bring to a boil. Add the rice and
2 1/2 teaspoonssalt boil for 7 minutes. Drain the rice, reserving 1 cup of the
5 pods green cardamom liquid.
(smashed) Step 5
1 teaspoon cumin seeds To par-boil the rice, add the water, salt, cardamom, cumin
1 bay leaf and bay leaf to a pot and bring to a boil. Add the rice and
360 grams basmati rice boil for 7 minutes. Drain the rice, reserving 1 cup of the
(~2 cups) liquid.
For onions Step 6
2 tablespoon ghee To assemble the biryani, add the saffron to the rice and toss
2 medium onions (sliced to distribute evenly. Add half the rice mixture to the
thin) bottom of the pot you browned the chicken in.
for Biryani Step 7
1 cup reserved boiling Top the rice with the chicken in a single layer.
liquid (from rice) Step 8
1/2 teaspoon saffron Top the chicken with an even layer of caramelized onions.
threads cilantro (for Step 9
garnish) Finish putting together the Biryani by adding the rest of
the rice in an even layer. Add 1 cup of reserved liquid from
boiling the rice. Cover the pot with a lid and put the pot on
the stove over medium heat and set the timer for 20
minutes. When you can see steam escaping from under the
lid, turn down the heat to low and continue cooking until
the timer goes off and then turn off the heat.
Step 10
Without opening the lid, set the timer for another 10
minutes to steam the biryani.
Step 11
Mix the Chicken Biryani together and then transfer to a
serving platter. Garnish with fresh cilantro and serve.
Dark Chocolate Croissant Bread Pudding
Total Time Makes

Prep: 15 min. + standing 15 servings

Bake: 40 min.

Ingredients

8 croissants, torn into 2-inch pieces 8 large eggs 1 cup sugar 3 cups 2% milk

1 cup semisweet chocolate chunks 1/8 teaspoon salt 1 cup orange juice

1-1/2 teaspoons ground cinnamon 1 tablespoon grated orange zest

1/4 teaspoon ground nutmeg 2 teaspoons vanilla extract

How To Make It

Step 1: Preheat oven to 350°. Place croissants in a greased 13x9-in. baking dish; sprinkle with chocolate
chunks. In a large bowl, whisk eggs, sugar, orange zest, cinnamon, nut meg and salt until blended. Stir in
milk, orange juice and vanilla; pour over top. Let stand about 15 minutes or until bread is softened.

Step 2: Bake, uncovered, 40-45 minutes or until puffed and golden brown; cover loosely with foil during
last 10 minutes if top browns too quickly. Serve warm.

Nutrition Facts

1 serving: 323 calories, 15g fat (8g saturated fat), 123mg cholesterol, 230mg sodium, 42g carbohydrate
(29g sugars, 2g fiber), 9g protein.

Milk Cake
Total Time Makes
Prep: 20 min. 8 servings
Bake: 30 min.

Ingredients
1/2 cup whole milk
3/4 cup all-purpose flour
1 teaspoon baking powder
1/4 teaspoon salt
3 large eggs, room temperature
1 cup sugar
1 teaspoon vanilla extracts
Topping:
1/3 cup packed brown sugar
1/2 cup chopped pecans
2 tablespoons butter, softened
2 tablespoons whole milk
1 cup sweetened shredded coconut

Hot To Make It
Step1: Scald milk by bringing it almost to a boil; set aside to cool. Combine flour, baking powder and
salt; set aside. In a bowl, beat eggs until thick and lemon-colored; stir in vanilla. Gradually add sugar,
blending well. On low speed, alternately mix in milk and dry ingredients. Pour batter into a greased 10-in.
cast-iron skillet.
Step 2: Bake at 350° for 25-30 minutes or until the cake springs back when lightly touched. Remove cake
and preheat broiler. Combine all topping ingredients and sprinkle over cake. Broil 5 in. from the heat until
topping bubbles and turns golden brown. Serve warm.

Nutrition Facts
1 slice: 349 calories 15g fat (7g saturated fat) 90mg cholesterol 220mg sodium
51g carbohydrate (39g sugars, 2g fiber) 5g protein.

Raspberry Custard Kuchen

Total Time Makes
Prep: 20 min. 10-12 servings
Bake: 40 min.

Ingredients Filling:
1-1/2 cups all-purpose flour, divided 1 cup sugar 1 cup heavy whipping cream
1/2 teaspoon salt 3 cups fresh raspberries
1/2 cup cold butter 1 tablespoon all-purpose flour
2 tablespoons heavy whipping cream 2 large eggs, beaten
1/2 cup sugar 1 teaspoon vanilla extract

How To Make It
Step 1: In a bowl, combine 1 cup flour and salt; cut in butter until the mixture resembles coarse crumbs.
Stir in cream; pat onto the bottom of a greased 13x9-in. baking dish. Combine the sugar and remaining
flour; sprinkle over crust.
Step 2: Arrange raspberries over crust. In a large bowl, combine sugar and flour. Stir in eggs, cream and
vanilla; pour over berries.
Step 3: Bake at 375° for 40-45 minutes or until lightly browned. Serve warm or cold. Store in refrigerator.

Nutrition Facts
1 piece: 328 calories 17g fat (10g saturated fat) 86mg cholesterol 195mg sodium
42g carbohydrates (27g sugars, 3g fiber) 4g protein.

Pumpkin Ice Cream

Total Time Makes
Preparation Time: 30 min. 5 servings

Ingredients
1 cup canned pumpkin
1/4 teaspoon pumpkin pie spice
1 quart vanilla ice cream, softened
Gingersnaps, optional

How To Make It
In a large bowl, combine the pumpkin and pie spice until well blended. Stir in ice cream. Freeze until
serving. Garnish with gingersnaps if desired.

Nutrition Facts
1 cup: 190 calories, 10g fat (6g saturated fat), 39mg cholesterol, 72mg sodium, 24g carbohydrate (17g
sugars, 2g fiber), 4g protein.

Fourth of July Ice Cream Cake

Total Time Makes
Prep: 20 min. + freezing 16 servings

Ingredients
1 prepared angel food cake (8 to 10 ounces)
2 quarts strawberry ice cream, softened if necessary
1 quart vanilla ice cream, softened if necessary
2-1/2 cups heavy whipping cream
2 tablespoons confectioners' sugar

How To Make It
Step 1: Cut cake horizontally into 4 equal layers. Place bottom layer on a serving plate; spread with half
of the strawberry ice cream. Place in freezer.
Step 2: Spread second cake layer with vanilla ice cream; place over strawberry layer in freezer. Spread
third cake layer with remaining strawberry ice cream; place over vanilla layer in freezer. Top with
remaining cake layer. Freeze until ice cream is firm.
Step 3: Beat cream until it begins to thicken. Add confectioners' sugar; beat until stiff peaks form. Spread
over top and sides of cake. Freeze until serving.

Nutrition Facts
1 slice: 363 calories 23g fat (14g saturated fat) 76mg cholesterol 182mg sodium
36g carbohydrate (9g sugars, 1g fiber) 5g protein.

Mock Ice Cream Sandwiches

Total Time Makes
Prep: 15 min. + freezing 8 sandwiches

Ingredients
2 cups fat-free whipped topping
1/2 cup miniature semisweet chocolate chips
8 whole chocolate graham crackers

How To Make It
In a bowl, combine whipped topping and chocolate chips. Break or cut graham crackers in half. Spread
whipped topping mixture over half of the crackers; top with remaining crackers. Wrap in plastic and
freeze for at least 1 hour.

Nutrition Facts
1 each: 180 calories 7g fat (3g saturated fat) 0 cholesterol 88mg sodium 28g
carbohydrate (0 sugars, 1g fiber) 2g protein.
Diabetic Exchanges: 2 starch, 1/2 fat.