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recipes from kathy’s kitchen

Kathy Sorenson


table of contents

03 04 19 24 28 38 38

introduction

breakfast

main dish

side dishes

dessert

appetizers

master mixes


the story behind the book... This book is dedicated to Nathan & Alaynah Sawczak in honor of their wedding on Friday, August 12th, 2016. As a teen, Nathan spent many hours partaking of food in my kitchen. He also did other random things like filming a drum cover & sleeping on the floor. Because why not? Nathan is the one who dubbed my kitchen “Kathy’s Kitchen,” so a gift cookbook with my recipes seems appropriate. This book is also dedicated to my wonderful husband, Kris, & three favorite children: Faith, Joshua, & Jonathan. They have survived many years of my cooking experiments & are in various stages of adulting.

with love,

Kathy Sorenson

3


food should be fun


baked apple cinnamon oatmeal Ingredients 1 ½ c. organic steel-cut oats 4 small or 2 large apples 2 farm fresh eggs 1 c. milk 2 Tbsp. Butter ½ c. Brown sugar Cinnamon

Directions The night before prep: Soak the steel-cut oats overnight in water (fill to about 1” of water above the oats). Morning prep: Preheat oven to 350°F. Drain the oats in a colander. Put them in a baking dish. Chop & dice the apples & stir them into the oats. In a small bowl, mix the eggs, milk, brown sugar, & butter. Stir that into the oats. Sprinkle cinnamon on top. Bake for 40-45 minutes. Once the oatmeal is done, serve into bowls. Add some whole milk & sprinkle with brown sugar & cinnamon. Mmmmm! & your home is going to smell sooooo good!

(Courtesy of Shawnie Barnett, a friend of Kathy)

5


blueberries 'n cheese coffee cake Ingredients

Directions

2 Tbsp. Butter softened ¾ c. sugar 1 whole egg 2 egg whites ¼ c. unsweetened applesauce 2 Tbsp. Canola oil 1 tsp. grated lemon peel 2 ¼ c. all-purpose flour, divided 1 ¼ tsp. baking powder 1 tsp. Salt ½ tsp. Baking soda 1 c. 1% buttermilk 2 c. fresh or frozen blueberries (do NOT thaw before adding to batter) 1 pkg. (8 oz.) reduced-fat cream cheese diced Cooking spray

Preheat oven to 375°F. Spray 9x13x2” baking dish with cooking spray.

Topping: ¼ c. All-Purpose flour ¼ c. sugar 1 tsp. grated lemon peel 2 Tbsp. Cold butter

In a large mixing bowl, beat the butter & sugar until light & crumbly. Beat in the egg, egg whites, applesauce, oil, & lemon peel. Combine 2 c. Flour, baking powder, salt, & baking soda; add to the sugar mixture alternately with buttermilk. In a bowl, toss blueberries with remaining flour; fold into batter along the cream cheese. Pour into a 9x13x2” baking dish. For topping: Combine the flour, sugar, & lemon peel in a bowl; cut in butter until mixture is crumbly. Sprinkle over batter. Bake at 375°F for 30-35 minutes or until a toothpick inserted near the center comes out clean. Cool completely on a wire rack.

(Courtesy of Cheryl Ruger, a friend of Kathy)

6


egg in a hole Ingredients

Directions

2 slices Bread (per person) 2 Eggs (per person) Butter Cooking spray

Spray a skillet or griddle with cooking spray. Butter both sides of bread slices. Using a biscuit cutter or a drinking glass, cut a hole in the center of each bread slice. Place each slice on a heated skillet or griddle. Crack one egg into each hole in the bread. Cook until the egg is solid enough to flip the egg & bread together & cook the other side. Cook until egg reaches desired consistency (over easy vs. overhard). Also, cook each circle that was cut out of the bread until lightly toasted. Serve with syrup or ketchup (whichever you prefer).

(Kathy learned this recipe while working in her mother’s snack shop between college semesters)


granite steps country blueberry coffee cake Ingredients ½ c. Packed light brown sugar ½ tsp. Ground cinnamon 1 (12 oz.) can buttermilk biscuits ½ c. (1 stick) butter, melted 1 c. quick-cooking rolled oats 1 ½ c. Fresh or frozen blueberries ½ c. sugar

Directions Preheat oven to 375° F. Generously grease a 9-inch square baking dish. In a small bowl, combine brown sugar & cinnamon & mix well with a fork. Separate biscuit dough into 10 biscuits. Cut each biscuit into quarters, & dip each piece in melted butter & coat with brown sugar mixture. Arrange in a single layer in baking dish. Sprinkle with ½ cup of the oats. Combine blueberries & sugar in a bowl & toss to coat. Spoon over oats & biscuits & sprinkle with remaining ½ c. oats. Drizzle remaining melted butter on top. Bake for 20 minutes or until cake is golden brown & center is done. Cool for 20 minutes. Serve warm. (From The Food Network: Courtesy of Paula Deen)

9


kathy's birthday party donuts Ingredients

Directions

1 can Pillsbury buttermilk biscuits (other brands do not hold together well) Canola oil 1 can frosting (your favorite flavor) Powdered sugar (optional) C&y Sprinkles (optional)

Pour oil into a shallow pan until it is about 1 inch deep. Heat the oil until it sizzles when a droplet of water is put in the pan. Open the can of biscuits & poke holes in the center of each biscuit, stretching the biscuit until the hole is about ½� in diameter. Place each biscuit in the hot oil. When the biscuits appear golden around the edges, carefully turn them over & cook the other side. When golden on both sides, remove the donuts from the skillet & place on paper towel to drain. Let cool a few minutes. Then spread your favorite frosting over each donut & sprinkle with c&y sprinkles OR dust each donut with powdered sugar. Then gobble them up!

(Courtesy of Colleen VanProoyen, a friend of Kathy)

10


calories don’t count on weekends.


kathy’s deluxe scrambled eggs Ingredients

Directions

6 Eggs ¼ c. Milk 1 Yellow onion diced 1 Green bell pepper diced 1 handful fresh Spinach leaves, coarsely chopped 2 Canadian bacon slices chopped ½ c. Mexican cheese blend, shredded 1 Tbsp. Vegetable oil

In a large skillet, heat oil. Add onion, green bell pepper, & Canadian bacon to skillet & saute’ until vegetables are tender. Add spinach & cook until spinach wilts. Set aside. Crack eggs into separate bowl & beat. Add milk & stir until well mixed. Pour egg mixture over mixture in skillet. Cook eggs, frequently stirring until they are nearly solid. Add cheese & heat until melted.

13


i’m good even when i’m bad.


potato, broccoli, pepper jack egg casserole Ingredients

Directions

1 (30 oz.) bag Ore-Ida Shredded Hash Brown Potatoes, thawed completely 1 (14 oz.) bag broccoli florets, thawed completely ½ lb. good quality deli ham chopped small ½ large red pepper, chopped small ½ large onion, chopped small 1 clove of garlic, minced 2 c. shredded Pepper Jack cheese divided 2 c. shredded Sharp Cheddar cheese, divided 2 Tbsp. butter 12 eggs 1 ¼ c. milk 1 ¼ c. sour cream 1 Tbsp. dried parsley 1 ½ tsp. salt ½ tsp. black pepper.

Preheat oven to 350° F. Saute’ the red pepper, onion, & garlic in 2 Tbsp. Butter until softened about 5 minutes. Set aside. In an extra large mixing bowl, combine the potatoes, ham & 1 ½ cups of each of the cheeses. Evenly spread half of the potato mixture into a lightly greased 10 x 15 (4 qt.) baking dish. (If you do not have a casserole dish that large, you may divide it into two separate dishes.) Top the potato layer with the broccoli & then the red pepper mixture. Cover the vegetables with the remaining potato mixture. In the same mixing bowl, whisk together the eggs, milk, sour cream, salt, & pepper. Pour the egg mixture evenly over the casserole. Sprinkle with dried parsley & top with the remaining cheese (1 cup total). Bake covered loosely for 30 minutes, then uncover & bake an additional 15-20 minutes or until the egg is set & does not appear to be runny. Remove from the oven & let cool & set for 10 minutes before serving. Store any leftover casserole in the refrigerator. *If you are making this ahead of time, prepare the casserole, cover & store in the fridge up to 24 hours until you are ready to bake it. Enjoy!

15


pie crusts are meant to be broken.


rice pudding Ingredients

Directions

1 c. uncooked long grain rice Raisins (optional) 3 c. milk ½ - ¾ c. sugar 2 Tbsp. butter 1 tsp. vanilla Cinnamon

Cook rice according to package directions. Add milk, sugar, & butter to rice & cook (approximately 30 minutes) until thick. Add vanilla & raisins (to taste). Top with cinnamon. Serve hot or cold.

veggie quiche Ingredients

Directions

4 eggs 1 c. milk 2 Tbsp. Parmesan cheese 1 c. shredded Swiss, Cheddar, or Monterey Jack cheese ½ - 1 c. steamed vegetables (spinach or broccoli) 1 pie crust, unbaked (9-inch)

Preheat oven to 425°. Sprinkle cheese into pie crust. Put steamed vegetables on top of the cheese. Combine eggs & milk & pour over the vegetables & cheese. Bake for 15 minutes. Turn oven temperature down to 325° & bake 20 more minutes until eggs are set. Serve.

17


beef ricotta lasagna Ingredients

Directions

1 ½ lbs. lean ground beef 4 c. no-salt-added marinara sauce 1 (8 oz.) box no-boil lasagna noodles (12 noodles) 2 ½ c. fat-free ricotta cheese 1 ¼ c. grated reduced-fat mozzarella cheese

Preheat oven to 375°F; spray 9” x 13” baking dish with nonstick spray. Spray large nonstick skillet with nonstick spray & set over mediumhigh heat. Add beef, ¼ tsp. Salt, & ¼ tsp. Black pepper; cook, breaking up meat until it is browned & all liquid is evaporated about 10 minutes. Tilt skillet to drain off any fat that might be left in the pan. Spread 1 c. Marinara sauce over bottom of baking dish. Cover with 4 lasagna noodles, overlapping them slightly as needed. Cover with half of beef, dot with 1 ¼ c. Ricotta, & spread another 1 c. Marinara sauce on top. Add another 4 noodles & cover with remaining beef, remaining 1 ¼ c. Ricotta, another 1 c. Marinara sauce, & remaining 4 noodles. Spread remaining 1 c. Marinara sauce on top & sprinkle with mozzarella. Spray sheet of foil with nonstick spray; cover dish with foil & bake lasagna 30 minutes. Remove foil & continue to bake until mozzarella browns slightly & noodles are very tender, about 15 minutes longer. Cool 15 minutes & cut into 8 squares to serve.

(from WeightWatchers’ PointsPlus Just 5 Cookbook)

19


mrs. zajac's sweet spicy chili Ingredients

Directions

1 large onion, chopped 5 large ribs of celery, chopped 2 green peppers, chopped 1 Tbsp. olive oil 2 lbs. ground round 2 tsp. salt divided ¼ tsp. black pepper 3 Tbsp. chili powder, divided 3 Tbsp. cumin divided ½ tsp. & ½ Tbsp. garlic powder, divided 3 (28 oz.) cans crushed tomatoes 1 Tbsp cocoa powder (the kind used for baking, NOT hot chocolate powder) 2 shakes hot pepper sauce ½ Tbsp. dried oregano (or Italian seasoning) 3 bay leaves 1 tsp. sugar 1-2 (40 oz.) cans light red kidney beans, drained & rinsed 2 (6 oz.) cans tomato paste.

In a large skillet: Heat olive oil in skillet. Saute’ onion, celery, green pepper, meat, 1 tsp. of salt, the black pepper, 1 Tbsp. Chili powder, 1 Tbsp. Cumin, & ½ tsp. Garlic powder. Break up meat into small pieces as it cooks. Drain the excess oil.

In the stock pot: Combine all ingredients EXCEPT beans & tomato paste. Heat to boiling. Let simmer for 20 minutes, stirring occasionally. Stir in beans & tomato paste. Heat to boiling, then turn down heat & let the pot simmer until ready to serve.

(Adapted from the recipe by Susan Zajac, a Sorenson family friend)

21


classic spaghetti & meatballs

22

Ingredients

Directions

1 Tbsp. olive oil 2 onions, finely chopped 4 garlic cloves, minced 1 lb. ground skinless turkey breast ½ lb. lean ground pork (10% or less fat) ½ c. Italian-seasoned dried bread crumbs ¼ c. grated Parmesan cheese 1 large egg 2 egg whites ¼ c. fat-free milk 2 tsp. Worcestershire sauce ¾ tsp. salt ¼ tsp. freshly ground pepper 1 (28 oz.) can crushed tomatoes 2 Tbsp. chopped fresh oregano (or 2 tsp. dried) 1 lb. spaghetti 1 oz. Parmesan cheese, shaved

Preheat the oven to 350°F. Spray a 10 x 15-inch jelly-roll pan with nonstick spray; set aside. In a large nonstick skillet over medium-high heat, heat the oil; add the onions & garlic. Cook, occasionally stirring, until golden, 7-10 minutes. In a large bowl, combine the turkey, pork, bread crumbs, grated Parmesan, egg, egg whites, milk, Worcestershire sauce, salt pepper, & half of the cooked onions & garlic. Shape into 20 balls & place in a single layer without touching each other on the jelly-roll pan. Bake until lightly browned, about 20 minutes. In a large saucepan, bring the tomatoes & remaining half of cooked onions & garlic to a boil; add the meatballs. Reduce the heat & simmer, covered, until the meatballs are cooked through, 18-20 minutes. Stir in the oregano. Meanwhile, cook the spaghetti according to package directions; drain. Toss the spaghetti with the meatballs in a large serving bowl & serve with the shaved Parmesan.


empty plates are great


cottage pie Ingredients 1 lb. Ground round ½ tsp. Garlic powder ½ tsp. Onion powder 1 onion, diced 3 carrots, diced 2 stalks celery, diced 8 oz tomato paste 1 c. beef broth 12 tsp. Worcestershire sauce ¾ c. Frozen peas, green beans, or mixed vegetables Salt & pepper 4 medium Yukon Gold potatoes 3-4 Tbsp olive oil ½ c. water or chicken broth ( or more as needed)

Directions Preheat the oven to 375° F. For the filling: Brown the ground round with garlic & onion powders & a generous pinch of salt & pepper. Drain any excess fat. Add onion, carrots & celery to the pan & continue cooking over medium heat until the veggies are crisp-tender. Add tomato paste, beef broth, & Worcestershire sauce. Stir

until the sauce is thick & the meat & vegetable mixture is well coated. Taste & add salt & pepper as needed. (If the sauce is far too thick, you can thin it with a little more beef broth. You don’t really want it very juicy or thin, or it will be too soggy for the potato topping.) Stir in the frozen vegetables & transfer the beef & veggie mixture to an 8 x 8” (or 2 quarts) previously oiled baking dish. For the mashed potato topping: While the filling is cooking, boil the potatoes. Place the potatoes in a large pot & fill with water until the water is 1-inch above the potatoes. Bring the water to boil over medium-high heat for 8-10 minutes, or until the potatoes are easily pierced with a fork. Drain potatoes. Return to the pan or a large bowl. Pour in ½ c. Water, the olive oil, & a very hefty dose of salt & pepper. Mash with a potato masher or blend with a hand mixer until potatoes are well blended, adding water as necessary to achieve your desired consistency. Try not to over-blend them, or they’ll get gluey. Spread the mashed potatoes over the beef & veggie mixture. Rough up the surface a bit with a fork or spatula. Bake at 375° for 20-30 minutes or put under the broiler for 2-5 minutes until the potato topping is just starting to brown.

25


country meatloaf Ingredients

Directions

2 Tbsp. vegetable oil 1 medium onion, chopped 1 celery stalk, finely chopped 3 bread slices 2 lbs. lean ground beef 1 medium carrot, finely shredded 1 ½ tsp salt ¼ tsp black pepper 1 egg 1 8-ounce can tomato sauce, divided 1 Tbsp. light brown sugar 1 Tbsp. cider vinegar 1 Tbsp. yellow mustard

In 2-quart saucepan over medium heat, to the hot vegetable oil, add the chopped onion & celery. Cook about 10 minutes occasionally stirring with a slotted spoon. Into a large bowl, tear bread slices into small pieces; add onion & celery mixture. To the bread & onion mixture add the lean ground beef, shredded carrot, salt, pepper, egg, & ½ of the can of tomato sauce. Stir thoroughly to mix. In a 12 x 8-inch baking dish, with hands, shape ground beef mixture into 8 x 4-inch loaf; set aside. In a cup with a spoon, combine the light brown sugar, cider vinegar, yellow mustard, & remaining tomato sauce. Mix thoroughly. Spoon sauce over meat loaf in baking dish. Bake in 350° oven 1 ½ hours. Serve meat loaf warm, or cover & refrigerate to serve cold.

27


salisbury steak Ingredients

Directions

2 Tbsp. Olive oil divided 1 medium white or yellow onion, sliced 1 container baby, Bella mushrooms, finely chopped 1 Tbsp. & 2 tsp. Minced garlic, divided 3 tsp. dried sage Salt (to taste) Pepper (to taste) 2 lbs. ground round 2 eggs 1 tsp. dried rosemary 2 Tbsp. Worcestershire sauce 1 can cream of mushroom soup Cornstarch

Heat 1 Tbsp. Oil in skillet. Add ž c. of the mushrooms, ž of the onion, & 2 tsp. garlic. Stir occasionally. When the mushrooms & onions start to brown a bit, add sage, salt, & pepper. Remove from heat & set aside to cool. Combine ground round, eggs, rosemary, & garlic. Add mushroom mix (prepared above), salt & pepper & mix well. Make into oblong patties, about 1 inch thick, each. In a saucepan, heat soup. Add Worcestershire sauce, any leftover mushrooms, & 1 Tbsp. Minced garlic. Let soup simmer & cook down to become thicker. If needed, add corn starch to thicken to desired consistency. Heat 1 Tbsp. Oil in a skillet over medium heat. Put the patties into the hot oil. Brown steaks 3-4 minutes on each side. Cover steaks with the soup. Enjoy!

28


words said hungry don’t count


hamburger stroganoff Ingredients

Directions

1 lb. egg noodles 2 lb. ground round ½ c. chopped onion 1 Tbsp. chopped garlic 2 Tbsp. flour 2 cubes beef bouillon Ÿ tsp. black pepper 2 cans cream of mushroom soup 1 c. HOT water 8 oz. sour cream 2 Tbsp. parsley flakes

Cook noodles according to package directions. Meanwhile, in a large skillet, brown beef, & drain. Add onion & garlic. Cook & stir until onion is tender. Stir in flour. Add bouillon cubes, hot water, black pepper & mushroom soup to meat mixture. Mix well. Bring to a boil; reduce heat & simmer 15 minutes. Add sour cream to meat mixture & heat through (do NOT boil). Serve over hot cooked egg noodles. Sprinkle parsley flakes on top as a garnish.

30


jonny mazetti Ingredients

Directions

½ lb. wide egg noodles 1 lb. ground round beef 1 large green pepper, diced 2 medium yellow onions, diced 2 cans condensed tomato soup ½ lb. American cheese Cooking spray

Cook noodles according to package directions. Drain. Meanwhile, spray cooking spray in a skillet & brown beef with onions & green peppers. Mix all ingredients together in the pan used for cooking noodles. Heat ingredients until all cheese is melted. Serve immediately.

(Adapted from a recipe passed down from Kathy’s grandmother, Mildred King)

31


mini bbq meatloaf Ingredients

Directions

2 lbs. lean ground beef 2 c. fresh bread crumbs ½ c. milk ½ c. minced onion 2 eggs 2 tsp. salt ¼ tsp. pepper Sweet Baby Ray’s BBQ sauce Shredded cheddar cheese Vegetable Oil Spray

Preheat oven to 350° F. Spray muffin tins with vegetable oil spray. In a large bowl, mix all ingredients (except the BBQ sauce & cheese) well. Roll meat mixture into large meatballs & place in oiled muffin tin. Poke an indentation into each meatball. Fill each indentation with BBQ sauce. Bake for 30 minutes. Remove pans from the oven. Sprinkle each mini-loaf with cheddar cheese. Place back in the oven for 5 minutes, allowing the cheese to melt.


old-fashioned beef stew Ingredients

Directions

1 lb. lean beef chuck, trimmed & cut into 1-inch cubes 2 Tbsp. All-Purpose flour 2 tsp. vegetable oil 2 large yellow onions, thinly sliced (about 3 cups) 2 c. sliced mushrooms 2 cloves garlic, minced 1 (6 oz.) can tomato paste 48 oz. the reduced-sodium beef broth 4 c. sliced carrots 2 medium russet potatoes, thinly sliced (about 2 cups) 1 c. 1-inch green bean pieces 1 Tbsp. cornstarch 1 Tbsp. Cold water ¼ c. chopped fresh parsley

Coat beef with flour, shaking off excess. In a large nonstick pot, heat oil over medium-high heat. Add beef; saute’ until browned, about 6 minutes. Place on a plate. Add onions & mushrooms to pot; saute’ for 6 minutes. Add garlic; saute’, stirring for 1 minute. Pour off fat. Return beef to pot; stir in tomato paste, then broth. Add enough water to just cover; bring to a boil. Reduce heat to low; simmer until beef is tender (about 1 ¼ hours). Skim off any foam. Add carrots, potatoes, & green beans. Cover partially; simmer for 15 minutes. In a small bowl, mix cornstarch & cold water; stir into stew. Increase heat & boil uncovered for 1 minute. Sprinkle with parsley & serve.

33


spanish rice with beef

Ingredients 1 lb. ground round beef 1 medium yellow onion, chopped 1 green pepper, chopped 2 cans (10 ¾ oz. each) condensed tomato soup 2 soup cans water 1 (16 oz.) jar salsa 1 teaspoon yellow mustard ¼ teaspoon crushed red pepper flakes (optional) 1 ½ cups uncooked long grain rice Cooking spray

Directions *Need: large skillet or pan with tight fitting lid Spray large skillet/pan with cooking spray. Brown beef with onion & green pepper. Drain meat. Return meat mixture to a pan & add rest of ingredients. Stir well. Bring to a boil, then reduce heat to simmer. Cover. Stir frequently & cook until rice is tender. Remove lid & cook a few more minutes until sauce is thick. Serve with tortilla chips & corn.

(Adapted from a recipe passed down from Kathy’s grandmother, Mildred King)

34


good food. good friends. good life.


stuffed italian beef sandwich ring

Ingredients

Directions

1 c. green bell pepper chopped ¾ c. onion, chopped 1 Tbsp. Vegetable oil (I use extra-virgin olive oil) 2 cloves of fresh garlic, minced 1 tsp. dried oregano leaves, divided 2 pkgs. (10 oz. each) refrigerated pizza crust 2 lbs. thinly sliced deli roast beef 16 oz. shredded mozzarella cheese 1 egg white, lightly beaten 1 Tbsp. water ½-1 c. all-purpose flour

Preheat oven to 350° In a large skillet, heat oil over medium heat until hot. Add garlic, green pepper, onion, & ½ tsp. of the oregano to the oil. Cook & stir 3-4 minutes or until vegetables are tender-crisp. Remove pan from heat. Unroll 1 pizza crust onto a lightly floured surface. Using a lightly floured rolling pin, roll out the crust to a 12” x 9” rectangle; cover with half of the beef, cheese, & vegetable mixture to within ½ inch of edges of dough. Starting at longest side of the rectangle, roll up dough, jelly-roll fashion; press a seam together to seal. Repeat with remaining crust & filling ingredients. Place rolls, seam sides down on a pizza pan or round baking stone. Join ends of rolls together to form 1 large ring; press ends together to seal. In a small bowl, combine egg white & water; brush onto the dough using a pastry brush. Sprinkle with the remaining ½ tsp. oregano. Bake 30 minutes or until golden brown. Let stand 10 minutes before cutting.

37


swedish meatballs

Ingredients

Directions

1 can condensed cream of mushroom soup 1 lb. ground beef 2/3 cup fine bread crumbs 1 egg, slightly beaten 2 Tablespoons minced onion 1 Tablespoon chopped parsley 1 teaspoon salt 1 Tablespoon vegetable oil

Mix can of soup with ½ can of water. Measure out Ÿ cup of soup mixture & combine with rest of ingredients. Shape into 1-inch balls. Brown meatballs in 1 Tablespoon of oil in a large skillet. Add remaining soup mixture & cover. Cook over low heat about 20 minutes, stirring occasionally. Serve over rice.

39


taco bake Ingredients

Directions

1 package corn tortillas 8 oz. softened cream cheese 1 lb. ground beef 1 package taco mix 1 (8 oz.) can tomato sauce 1 ½ cup water, divided 2 cups shredded cheddar cheese 1 medium onion, diced 1 clove garlic 1 Tablespoon cooking oil

Preheat oven to 350°. Brown beef, onion, & garlic in oil. Drain & put aside. In a small saucepan mix 1 cup water & taco mix. Bring to a boil, then simmer 5 minutes. Add tomato sauce to water & taco mix & set aside. Spread cream cheese on tortillas & place in a 9 x 13 x 2-inch baking dish, folded like tacos. Add 1 cup of the tomato mixture to meat mixture. Spoon meat mixture into each tortilla. Add ½ cup of water to remaining tomato mixture & stir. Pour over remaining tomato mixture over tacos. Sprinkle ½ of the cheese over the tacos. Loosely cover the tacos with foil & bake for 30 minutes. Sprinkle remaining cheese over tacos & bake uncovered for 5 minutes.

(Courtesy of Kristine Grin Sobczak, a childhood friend of Kathy)

40


taco salad Ingredients

Directions

½ cup Catalina or Western dressing 1 lb. ground beef ¼ cup chopped yellow onions 1 can light kidney beans, drained ½ cup water 1 Tablespoon chili powder Shredded lettuce ½ cup green onion, sliced 8 oz. shredded cheddar cheese Tortilla chips 1 Tablespoon cooking oil

Add cooking oil to skillet. Brown ground beef & onion in skillet. Drain & return to pan. Add kidney beans, water, & chili powder to skillet. Simmer 15 minutes. In a separate bowl, combine lettuce, green onion, cheese, & crushed tortilla chips. Pour meat & sauce over salad & toss. Serve with salsa & sour cream.

(Courtesy of Dorothy King, Kathy’s mother)

41


waikiki meatballs Ingredients

Directions

1 ½ lb. ground round beef 2/3 cup crushed saltine/oyster cracker crumbs 1/3 cup minced yellow onion 1 egg 1 ½ teaspoon salt ¼ teaspoon ginger ¼ cup milk 1 Tablespoon vegetable oil 2 Tablespoons cornstarch ½ cup packed brown sugar 1 (20 oz.) can pineapple tidbits, separating tidbits from syrup 1/3 cup vinegar 1 Tablespoon soy sauce 1/3 cup chopped green pepper

In a bowl, thoroughly mix the beef, crackers, onions, egg, salt, ginger, & milk. Shape mixture into meatballs. Heat oil in large skillet. Cook meatballs in the skillet, turning to brown all sides. Cover with lid to cook meatballs all the way through. Remove meatballs & keep warm. Pour fat from the skillet. Mix cornstarch & sugar. Stir in reserved pineapple syrup, vinegar, & soy sauce into mixture until smooth. Pour sauce into the skillet & cook over medium heat, constantly stirring until mixture thickens & boils. Boil & stir for 1 minute. Add meatballs, pineapple chunks, & green pepper into the skillet with sauce. Heat through. Serve over hot & fluffy rice (**see recipe in Side Dishes section of this book).

*Need large skillet or pan with a lid


bbq pepsi chicken Ingredients

Directions

6-8 pieces of raw chicken (your favorite cuts) 1 large yellow onion, sliced 1 green bell pepper, sliced 1 bottle of Sweet Baby Ray’s BBQ sauce 2 cans Pepsi (must NOT be Diet Pepsi)

Place chicken pieces in crock pot. Cover the chicken with all of the BBQ sauce. Layer onion & green pepper on top of chicken. Pour both cans of Pepsi over chicken, onion, & green pepper (be sure all pieces of chicken are immersed in the Pepsi). Cover & cook on High for 4 hours or Low for 8 hours. Chicken should fall off the bone when it is done.

*Need Crockpot

(Courtesy of Melba Sorenson, Kathy’s mother-in-law)

43


easy chicken & rice bake

Ingredients 1 can cream of mushroom soup 1 soup can full of water ¾ c. uncooked long grain white rice ¼ tsp. paprika ¼ tsp. black pepper 4 raw, skinless, boneless chicken breast halves

Directions In 2-quart shallow baking dish mix soup, water, rice, paprika, & pepper. Place chicken on the rice mixture. Sprinkle chicken with additional paprika & pepper. Cover & bake 45 minutes at 375°.

44


rice is nice


chicken, cheddar, & apple panini Ingredients

Directions

4 slices reduced-calorie whole-grain bread (use GF bread to make this recipe GF) 1 Tbsp wholegrain mustard Âź lb. sliced cooked skinless chicken breast 2 (3/4 oz.) slices fat-free Cheddar cheese 1 small Granny Smith apple, peeled, cored, & cut into thin slices

Spray ridged grill pan with nonstick spray & set over medium-high heat or heat panini maker according to manufacturer’s instructions. Spread bread with mustard & layer 2 slices evenly with chicken, cheese, & apple. Cover with remaining 2 slices & place sandwiches on a grill pan or panini maker. If using a grill pan, weight sandwiches with heavy pan or skillet. Cook until bread is toasted & cheese is melted, about 3 minutes per side on a grill pan, about 4 minutes total in the panini maker. Cut each panini in half & serve at once.

(Courtesy of Nancy Albright, a family friend)

46


chicken enchilada casserole

Ingredients

Directions

1 c. chopped onion ½ c. chopped green pepper 5 Tbsp. Butter, divided 2 c. chopped cooked chicken 1 (4-oz.) can green chile peppers ¼ c. all-purpose flour 1 tsp. cumin ¾ tsp salt 2 ½ c. chicken broth 1 c. sour cream 2 ½ c. Jack cheese, shredded 12 corn tortillas

In a large saucepan, cook onion & pepper in 2 Tbsp. Butter until tender. Combine in a bowl with chicken & chilis. In the same pan, melt 3 Tbsp. Butter; stir in flour, cumin, & salt. Add broth all at once, stir & cook until bubbly then 1-2 minutes more. Remove from heat & add sour cream & 2 cups of cheese. Stir ½ cup of sauce into chicken mixture. Spray bottom of 9 x 13-inch pan with oil & spread a couple spoons of sauce over bottom of the pan to cover (to prevent sticking). Dip each tortilla into sauce, fill with ¼ cup chicken mixture, roll up, arrange in 9 x 13-inch pan. Pour remaining sauce over. Sprinkle with remaining cheese. Bake at 350° for 25 minutes.

(Courtesy of Nancy Albright, a family friend)

49


chicken enchilada quinoa bake Ingredients 2 Tbsp. Olive oil 1 small onion, finely chopped 2 c. cooked quinoa 1 cooked chicken breast, shredded ½ can (15 oz.) black beans 3 Tbsp. Canned diced green chilis 1 ½ c. red enchilada sauce (**p. ) ½ c. cheddar cheese, shredded 1 c. mozzarella cheese, shredded Sour cream Fresh cilantro, chopped

Directions Heat oven to 350°F. Spray 8” square ceramic or broiler proof baking dish with cooking spray. Heat medium skillet over medium-high heat. Add oil & onion. Saute’ onion for 5 minutes or until soft. Reduce heat to low. Add quinoa, chicken black beans, green chilis, & enchilada sauce. Stir to combine. Remove from heat. Stir in cheddar. Transfer mixture to prepared baking dish. Top evenly with mozzarella. Bake 10-15 minutes. Turn oven controls to broil. Broil 1-2 minutes until cheese is golden & bubbly. Remove from broiler. Top with sour cream & cilantro. Serve immediately.

50


chicken pot pie penne pasta Ingredients 1 (12 oz.) box penne pasta 2 Tbsp. Olive oil 2 tsp. crushed garlic 1 tsp. dried basil (or to taste) Âź tsp. black pepper (to taste) 3-4 white mushrooms diced Small yellow onion, diced Tyson Grilled Chicken Breast Strips 2 Tbsp. All-Purpose flour 1 cup skim milk 1/3 c. Parmesan cheese 12 oz. frozen mixed vegetables, your choice Hormel Real Bacon Bits

Directions Cook pasta according to package directions, drain. Meanwhile in a large skillet: in EVOO sautĂŠ onion, garlic, mushrooms, pepper, & basil until tender. Add frozen chicken strips to vegetables & cook until chicken is tender. Remove chicken from skillet & keep warm. Add more olive oil & flour, mix well to form a paste (roux) & lightly brown. Once the roux is well-established add milk while stirring constantly, then Parmesan & frozen vegetables. Heat to boiling then lower heat to simmer. Allow to simmer 1-2 minutes. If sauce is too thick, add more milk. Add chicken & mix well. Place pasta in a dish & pour the chicken mixture over the pasta. Sprinkle with bacon bits. Serve.

51


crockpot chicken taco meat

Ingredients

Directions

3 frozen boneless, skinless chicken breasts 1 package taco mix, dissolved in a small amount of water 8 oz. can tomato sauce

Place all in a Crockpot & allow to cook 8-10 hours on low. Shred meat with 2 forks. Allow meat to absorb fluid remaining in the Crockpot. Serve in or on your choice of Mexican cuisine.

fiesta chicken bake (Courtesy of Heather Ham, a friend of Kathy

Ingredients

Directions

3 cups chicken broth 2 cups instant brown rice 2 cups corn 1 – 15.5 oz. can black beans, drained & rinsed 1 ½ cups salsa 1 Tablespoon hot sauce 3 cups shredded cooked or canned chicken 2 cups shredded cheddar cheese

Preheat oven to 450°. In a 9 x 13-inch pan, stir together broth, rice, beans, salsa, & hot sauce. Bake 15-20 minutes until rice is tender. Add chicken & cheese. Bake 8-12 minutes until cheese is gooey & melted.

52


lemon greek chicken

Ingredients

Directions

2 tsp lemon zest ¼ c. lemon juice 2 Tbsp. Olive oil 4 large garlic cloves, crushed/pressed 2-3 tsp. dried oregano leaves ¾ tsp. salt 1/8 tsp. ground black pepper 2 medium baking potatoes 1 medium red bell pepper, cut into 1-inch pieces 1 medium red onion, cut into wedges 8 oz. fresh whole mushrooms 4 split (bone-in) chicken breast halves (2 ½ - 3 pounds)

Preheat oven to 400°. Combine lemon zest, juice, oil, garlic, oregano, salt & black pepper. Set aside. Cut each potato lengthwise into 8 wedges each & place in 9” x 13” pan. Add bell pepper, onion mushrooms, & half of the lemon juice mixture; toss to coat. Place chicken on top of vegetables; brush with the remaining lemon juice mixture. Bake 1 hour or until chicken is no longer pink in the center, brushing chicken & vegetables with pan juices after 30 minutes.

(Adapted from a recipe passed down from Kathy’s grandmother, Mildred King)

53


lemony chicken, almond, & rice casserole Ingredients 1 c. cooked chopped chicken 1 can cream of chicken soup 1 medium onion, chopped 1 c. celery, chopped 3 c. cooked rice ¼ tsp. salt ½ c. mayonnaise 1 Tbsp. Lemon juice ½ c. Sliced almonds Breadcrumbs to cover

Directions Preheat oven to 350°. Line a large greased casserole dish with ½ of rice. Cover with chicken. Saute onion. Add celery and heat through. Then place onion and celery over chicken layer. Sprinkle almonds over chicken. Cover with remaining rice. Mix together soup, mayonnaise, lemon juice, and salt. Spread over chicken and rice. With fork or knife, work soup mixture into rice and chicken. Cover with bread crumbs. Bake at 350° for 45 minutes.

54


mostacciolie with chicken sausage Ingredients 1 pkg. mostaccioli / penne pasta 1 Tbsp. olive oil 1 pkg. Johnsonville sweet Italian chicken sausage, sliced 1 pkg. Johnsonville sweet apple chicken sausage, sliced Fresh Basil, chopped 1 can Hunts Simply Natural Traditional Pasta Sauce 1 can Clearly Organic Roasted Garlic Pasta Sauce

Directions Cook mostaccioli according to package directions. Meanwhile, pour olive oil into skillet. Brown the sausages in the oil. Add the basil to the sausages. Add pasta sauce to meat and heat through on medium heat. Once pasta is done cooking, drain and pour into a serving dish. Pour Meat sauce over pasta and serve.

55


orange chicken with broccoli Ingredients

Directions

4 tsp. vegetable oil 1 Tbsp. Minced peeled fresh ginger 1 lb. skinless, boneless chicken breasts, cut crosswise into ½-inch strips 2 c. broccoli florets ¼ c. water ½ c. low-sodium chicken broth ¼ c. orange juice 3 Tbsp. Reduced-Sodium Soy sauce (use LaChoy brand to make this recipe GF) 1 tsp. cornstarch, dissolved in 1 Tbsp. water 1 orange, peeled and sectioned

In a medium nonstick skillet over medium heat, heat the oil. Add the ginger and sauté, often stirring, 2 minutes. Transfer to a small plate with a slotted spoon. In the same skillet, sauté the chicken until cooked through, about 5 minutes. Transfer to another dish. In the skillet, combine the broccoli and water, stirring to scrape up the browned bits from the bottom of the pan; cook, covered, until tender-crisp, 3-4 minutes. Return the chicken to the skillet; stir in the broth, orange juice, and soy sauce. Add the dissolved cornstarch; cook, frequently stirring, until the mixture boils and thickens slightly. Add the orange; heat through. Top with the ginger and serve.

57


stacked chicken enchiladas

Ingredients

Directions

Red enchilada sauce (**p. ) (double the recipe included in this cookbook) 16 corn tortillas, halved 2 (15 oz.) cans black beans, rinsed and drained 1 (15 oz.) can whole kernel corn, drained 6 scallions (green onions), thinly sliced 4 c. (about 1.5 lbs.) shredded cooked chicken 3 c. shredded Monterey Jack or Mexican blend cheese 1 avocado, peeled, pitted, and diced ½ c. loosely-packed chopped fresh cilantro

Preheat oven to 375°F. Prepare a 9x13” baking dish with cooking spray Pour about ¾ c. enchilada sauce in the baking dish, and spread until the bottom of the dish is coated. Top with a layer of about 8 tortilla halves so that the entire dish is covered. Sprinkle evenly with about 1 c. black beans, ½ c. corn, and ¼ of the green onions. Then sprinkle with a heaping cup of the chicken, and about ¾ c. shredded cheese. Repeat with a second layer of tortillas, then sauce, then beans, corn, green onions, chicken, and cheese. Then a final layer of tortillas, sauce, beans, corn, green onions, chicken and cheese. Conclude with a layer of tortillas and sauce (reserving about ¾ c. of cheese toad part way through baking). Cover the pan with aluminum foil, then bake for 20 minutes. Remove pan and remove foil. Sprinkle the top of the enchiladas evenly with the remaining ¾ c. of cheese, then return to the oven (uncovered) and bake for 10 minutes or until the cheese is melted. Remove pan, and sprinkle with avocado, cilantro, and remaining green onions. Serve warm.

58


stir fry chicken Ingredients

Directions

2 large boneless, skinless chicken breasts (cubed) 1 Tbsp. peanut oil 1 medium green pepper, thinly sliced ½ bag frozen broccoli florets ½ bag frozen snow peas ½ lb. carrots, sliced in julienne strips 1 (4 oz.) can mushrooms 1c. chicken broth 2 tsp. corn starch 2 Tbsp. soy sauce 6 c. hot cooked long grain rice **p. (3 batches of the recipe included in this cookbook)

Heat peanut oil in large skillet or wok. Saute all vegetables until tender. Remove vegetables with slotted spoon and set aside. Cook chicen in skillet until it turns white (3-5 minutes). Return vegetables to skillet/wok. Add broth. In separate cup, blend corn starch and soy sauce. Gradually add to hot mixture, stirring constantly until thickened. Serve over hot rice.

61


Ingredients

coca cola bbq ribs

1 rack Pork Baby Back Ribs 1 can Coca-Cola Salt and Pepper ½ bottle Sweet Baby Ray’s BBQ Sauce

Directions Salt and pepper ribs on both sides. Wrap ribs around outside of crock pot. Pour Coke over ribs and cook for 8-10 hours. Cover a oven safe pan with aluminum foil. The meat will be falling off the bones, so carefully transfer the ribs to the foil lined pan (meaty side up). Cover ribs with barbecue sauce and place under broiler until sauce starts to sizzle and caramelize. Remove from oven and serve.

Ingredients

crockpot pulled pork sandwiches

62

1 pork tenderloin 1 bottle Sweet Baby Rays BBQ sauce Your choice of bread, rolls, or buns

Directions Put pork tenderloin in crockpot. Smother in BBQ sauce. Cook on low 8-10 hours (or high 4-5 hours). Use 2 forks to shred cooked pork into desired consistency. Mix pork with juices in crockpot. Add additional BBQ sauce, if desired. Serve on toasted buns. Refrigerate / freeze leftovers for future meals.


bacon and apple wrapped pork tenderloin

Ingredients 1 pork tenderloin 5 large thin slices of apple, cut into half moons 8 slices bacon 3 tsp. olive oil

Directions Preheat oven to 425°F. With a sharp knife, remove the silver-white connective tissue running along the top of the pork tenderloin. Place the apple slices along the top of the loin, overlapping slightly if necessary. Wrap the bacon strips around the tenderloin, finishing with the seam side down. Heat a large oven-proof skillet over medium-high heat. Add the oil; swirl to coat. Add pork to pan; saute’ 4 minutes. Turn pork over; place pan in oven for 15 minutes or until a thermometer registers 145°F. Remove pan from oven – being very careful, the handle on the pan will be HOT! – transfer pork toa cutting board. Let stand 5 minutes. Cut the pork into slices. Divide onto plates and drizzle some of the pan juices on top. Serve immediately.

63


mexican pork stew with salsa verde

Ingredients

64

3 ½ Tbsp. vegetable oil, divided 2 pork tenderloins (about 1 lb. each), cut into 1” pieces 4 tsp. ground cumin, divided 2 tsp. salt, divided 2 tsp. black pepper, divided 6 tomatillos, husked and diced 1 large onion, thinly sliced 6 cloves of garlic, pressed or minced 1 jalapeno pepper, coarsely chopped ¼ c. flour 4 c. chicken stock, divided 1 container grape tomatoes (about 2 cups), sliced in half lengthwise 2 Tbsp. brown sugar 2 c. frozen corn, thawed 1 c. cilantro leaves, coarsely chopped 2 medium avocados, diced

Directions Heat 3 Tbsp. of the oil in a 4-qt. Dutch Oven over medium heat 3-5 minutes or until shimmering. Season pork with half of the cumin, the salt, and the pepper. Brown the pork, uncoverd 2-3 minutes, until browned on all sides. Remove pork from pan and keep warm. Add remaining ½ Tbsp. of oil to Dutch Oven. Cook tomatillos, onion, garlic, jalapeño, and remaining cumin, uncovered, 3-4 minutes or until softened, stirring occasionally. Sprinkle vegetables with flour; cook and stir 1 minute. Slowly add 1 cup of the stock, stirring constantly until thickened. Stir in remaining stock, tomatoes, and brown sugar. Bring to a boil. Reduce heat. Cover and simmer stew 10-12 minutes. Stir in corn, cilantro, pork, and remaining salt and pepper; cover and cook an additional 2-3 minutes or until hot. Divide stew among serving bowls; top with avocado. So good! Yum!


pork stew for two *

*probably way more than two, but it rhymes better than “five�.

65


rosemary-dijon pork chops & oven potatoes dinner Ingredients 1 lb. potatoes, cut into 1-inch chunks (about 3 cups) ¼ c. reduced fat Italian dressing 4 boneless pork chops, ½ inch thick 4 tsp. Dijon mustard ½ c. Shake ‘N Bake Original Pork Seasoned Coating Mix ¼ tsp. dried rosemary, crushed

Directions Preheat oven to 375°F. Toss potatoes with dressing in microwaveable bowl. Microwave on HIGH 7 minutes, stirring after 4 minutes. Spread chops with mustard. Measure ½ c. coating mix; place in shallow dish along with the rosemary. Coat both sides of the chops with the coating mixture. Place in center of foil-lined 15x10x1” baking pan. Arrange potatoes around chops. Bake 30 minutes or until chops are cooked through and potatoes are tender. Serve with Glazed Carrots (see recipe found in this book).

66


easy macaroni-tuna casserole Ingredients 1 pkg. (12-16 oz.) elbow macaroni 1 qt. boiling water 2 ¼ tsp. salt 2 Tbsp. butter ¼ c. chopped onion ¼ c. chopped green pepper 2 (10 ½ oz.) cream of mushroom soup 2 cans tuna ¼ c. milk ½ c. mayonnaise ½ c. crushed potato chips 2 c. cheddar cheese, shredded

Directions Preheat oven to 375° Cook macaroni according to package directions, using 2 tsp. salt. Drain. Melt butter in skillet. Sauté onion and green pepper (and celery, if desired) until tender. Remove from heat. Stir in soup, tuna, onion, green pepper, celery, mushrooms, ¼ tsp. salt, milk, mayonnaise, and cooked macaroni. Turn into buttered 2 qt. casserole or 9x13-inch pan. Top with potato chips or cheese. Bake at 375° for 25-30 minutes.

67


“Fried” Catfish with Potato Wedges Ingredients

Directions

1 ¼ lbs. red potatoes, scrubbed ¾ tsp. salt ½ tsp. freshly ground pepper 1 large egg ¼ c. cornmeal 2 Tbsp. finely chopped fresh parsley 4 (5 oz.) catfish fillets 4 lemon wedges

Preheat the oven to 400°F; spray 2 baking sheets with nonstick spray. Cut the potatoes into 2 x ½-inch sticks; rinse under cold water and pat dry with paper towels. Spread in a single layer on one of the baking sheets; spray with nonstick spray. Bake until golden brown and crispy, about 30 minutes. Season with ¼ tsp. of the salt and ¼ tsp. of the pepper. Meanwhile, in a shallow bowl, lightly beat the egg. On a sheet of wax paper combine the corn-meal, parsley, the remaining ½ tsp. of salt and the remaining ¼ tsp. of pepper. Dip the catfish in the egg, then in the cornmeal mixture, pressing gently to coat. Place on the other baking sheet; spray lightly with nonstick cooking spray. Bake until golden brown and just opaque in the center, 1015 minutes. Serve with the potato sticks and lemon wedges.

69


mmmm! comfort food tuna casserole Ingredients 3 c. wide egg noodles 2 small cans tuna 2 Tbsp. butter 2 Tbsp. flour 1 can cream of mushroom soup 1 ½ c. milk ¾ c. mozzarella cheese, shredded 1 bag frozen peas and carrots 1 small can mushrooms, drained 2 slices bread, torn Grated Parmesan cheese

Directions Cook noodles according to package directions. Meanwhile, melt butter, adding flour to make a paste. Blend together cream of mushroom soup and milk and pour all at once into butter/flour mixture. Stir constantly over medium heat until it comes to a boil. Boil and stir one minute. Lower heat. Add cheese, tuna, mushrooms, and frozen peas and carrots. Stir well until cheese melts. Combine with cooked noodles and pour into 2-quart casserole dish. Top with bread pieces and sprinkle with Parmesan cheese. Bake at 350° for 30-35 minutes. (courtesy of Karin Albright, a friend of the family)

70


comfort food always wins 71


20 minute honey garlic shrimp Ingredients

Directions

1/3 c. honey Âź c. soy sauce 1 Tbsp. minced garlic 1 tsp. fresh ginger (optional) 1 lb. medium uncooked shrimp, peeled & deveined 2 tsp. olive oil Chopped green onion, for garnish (optional)

Whisk the honey, soy sauce, garlic, and ginger (if using) together in a medium bowl. Place shrimp in a large zipped-top bag or container. Pour ½ of the marinade mixture on top, give it all a shake or stir, then allow shrimp to marinate in the refrigerator for 15 minutes (or up to 8-12 hours). Cover and refrigerate the rest of the marinade for use later. When ready to cook shrimp, heat olive oil in a skillet over medium-high heat. Place shrimp in the skillet. Discard the used marinade. Cook shrimp on one side until no longer pink (about 45 seconds), then flip shrimp over. Pour in remaining marinade and cook it all until shrimp is cooked through, about 1 minute more. Serve shrimp with cooked marinade sauce and a garnish of green onion.

72


“blow your mind”

tomato basil pasta Ingredients

Directions

12 oz. spaghetti 1 can (15 oz.) diced tomatoes with liquid 1 large sweet onion, cut into julienne strips 4 cloves garlic, thinly sliced ½ tsp red pepper flakes 2 tsp. dried oregano leaves 2 large sprigs basil, chopped 4 ½ c. vegetable broth (regular broth and NOT low sodium) 7 sliced mushrooms 2 Tbsp. extra virgin olive oil Parmesan cheese for garnish 2 tsp. olive oil Chopped green onion, for garnish (optional)

Place pasta, tomatoes, onion, garlic, and basil in a large stock pot. Pour in vegetable broth. Sprinkle on top the pepper flakes and oregano. Drizzle top with oil. Cover pot and bring to a boil. Reduce to a low simmer and keep covered and cook for about 10 minutes, stirring every 2 minutes or so. Cook until almost all liquid has evaporated, leaving about an inch of liquid in the bottom of the pot. Season to taste with salt and pepper, stirring pasta several times to distribute the liquid in the bottom of the pot. Serve garnished with Parmesan cheese. When ready to cook shrimp, heat olive oil in a skillet over medium-high heat. Place shrimp in the skillet. Discard the used marinade. Cook shrimp on one side until no longer pink (about 45 seconds), then flip shrimp over. Pour in remaining marinade and cook it all until shrimp is cooked through, about 1 minute more. Serve shrimp with cooked marinade sauce and a garnish of green onion

73


garden vegetable soup

74

Ingredients

Directions

2/3 c. sliced carrot ½ c. diced onion 2 minced garlic cloves 3 c. fat-free broth (beef, chicken, or vegetable) 1 ½ c. diced green cabbage ½ c. fresh green beans 1 Tbsp. tomato paste ½ tsp. dried basil ¼ tsp. dried oregano ¼ tsp. salt ½ c. diced zucchini

Spray a large saucepan with nonstick cooking spray, heat. Sauté the carrot, onion, and garlic over low heat until softened, about 5 minutes. Add broth, cabbage, beans, tomato paste, basil, oregano, and salt; bring to a boil. Reduce heat; simmer, covered, about 15 minutes or until beans are tender. Stir in the zucchini and heat for 3-4 minutes. Serve hot.


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