Recipes in a flash

ITALIAN CHICKEN
Prep and Cook Time:30 min.
Ingredients:
4 to 6 boneless, skinless chicken breasts
1 lg. jar spaghetti sauce of choice
2 cups grated mozzarella cheeseParmesan cheese
Salt, pepper, garlic
Fettuccine noodles

Directions:Grease large casserole dish. Season chicken breasts with salt, pepper and garlic.Place flat in casserole dish. Bake for 20 minutes turning once.Pour spaghetti sauce over chicken and sprinkle generously with mozzarella cheese.Bake until bubbly and cheese has melted.Prepare noodles according to directions and serve chicken and sauce over noodles.Top with grated parmesan cheese

CREAMY RANCH SKILLET POTATOES
Prep and Cook Time:22 min.
Ingredients:
4 to 5 medium potatoes, peeled and cubed
1/3 cup onion, chopped
1 envelope ranch-style dressing mix (1 ounce)
1/3 cup sour cream
2 cups milk
1 teaspoon parsley

Directions:
Precook potatoes in microwave or boil until slightly tender.Spray a large skillet with non-stick cooking spray. Over medium heat, brown onions and potatoes.Add remaining ingredients and simmer just until sauce thickens.


CHICKEN FRIED RICE
Prep and Cook Time:22 min.
Ingredients:
2 teaspoons
peanut oil
1/2 cup chopped green onions
1/4 cup sliced celery
1/4 cup chopped seeded red bell pepper
1 clove garlic, crushed
1/2 teaspoon grated gingerroot
1/4 teaspoon crushed red pepper flakes
6 tablespoons liquid egg substitute
3 cups cooked long-grain rice
2 cups diced cooked chicken
2 tablespoons lite soy sauce
1 teaspoon sugar

Directions:
Heat oil over medium-high heat in a large, non-stick skillet or wok.
Add green onions, celery, bell pepper, garlic, ginger and red pepper flakes and sauté until tender-crisp (about 5 minutes). Pour in egg substitute; cook, stirring occasionally, until mixture is set (about 3 minutes). Stir in rice, chicken, soy sauce and sugar; cook until heated thoroughly. Serve hot.

CARIBBEAN RICE
Prep and Cook Time:24 min.
Ingredients:
2 tbl. vegetable oil
1 tbl. julienne strips peeled fresh ginger
1 1/2 cups long-grain rice, rinsed well in several changes of water and drained
1 3/4 cups water
1/3 cup canned unsweetened coconut milk
1 small bay leaf
1/2 teaspoon salt
Tabasco to taste
2 scallions, minced2 tbl. minced fresh cilantro
1 tsp. of coconut extract (optional)

Directions:
In a medium saucepan, heat oil over moderately high heat until hot, but not smoking. auté ginger for about 2 minutes, stirring frequently. Add rice and cook 2 minutes, stirring frequently.Add water, coconut milk, bay leaf, salt, Tabasco, and extract.Bring mixture to a boil.Reduce heat to low and cook covered, 20 minutes, or until rice is tender and liquid is absorbed.Remove pan from heat and sprinkle rice with scallions and cilantro.Let rice stand 5 minutes and fluff with a fork. Discard bay leaf and serve.

SOUTHWESTERN SALMON & BLACK BEANS
Prep and Cook Time:30 min.
Ingredients:
1½ lb salmon cut into 4 pieces, skin and bones removed
1 small sized onion minced
1 small sized red bell pepper diced 1/4 inch
4 medium cloves garlic pressed½ cup + 1 TBS chicken or vegetable broth
15oz can black beans, drained
1½ TBS red chili powder
about 2 cups shredded romaine lettuce, outer leaves discarded
1 medium avocado cut into cubes

Sauce:
2 TBS fresh cilantro chopped
1 TBS fresh mint chopped
1 TBS fresh basil chopped
3 TBS fresh lemon juice3
TBS olive oil
1 TBS chopped pumpkin seed
salt and pepper to taste

Directions:
Season salmon with a little salt and pepper. Set aside while you chop and sauté vegetables.Heat 1 TBS broth in a stainless steel 10-12 inch skillet. Healthy Sauté onion, bell pepper and garlic in broth over medium heat for about 5 minutes stirring frequently. Add ½ cup broth, drained beans, and red chili powder. Cook for another 10 minutes. Season with salt and pepper to taste. While beans are cooking preheat broiler on high.Place a metal skillet large enough for salmon under the heat to get hot.This takes about 10 minutes. Mix together in a bowl cilantro, mint, basil, lemon juice, olive oil, pumpkin seeds, salt and pepper. Place salmon in the hot pan and return to broiler about 5 inches from the heat source for best results.This is usually the upper part of the oven or broiler. Broil salmon for about 3-4 minutes for medium doneness. This is our Quick Broil cooking method. Serve salmon, beans and lettuce together on a plate.Top salmon and lettuce with cilantro topping. Serves 4

HEALTHY CAESAR SALAD

Prep and Cook Time:10 min.
Ingredients:
2 large head romaine lettuce, outer leaves removed & discarded* (optional)
1/4 cup walnuts

Dressing:
2 TBS roasted tahini1
2oz can anchovies, drained of oil, rinsed and chopped
4 medium cloves garlic, chopped
3 TBS lemon juice
2 TBS balsamic vinegar
2 TBS extra virgin olive oil
salt & cracked black pepper to taste

Directions:
Rinse lettuce, cut into bite size pieces, and dry. Try to get lettuce as dry as possible so dressing is not diluted.If you have a salad spinner it is best.Blend dressing ingredients together for 1-2 minutes, drizzling olive oil at end a little at a time.Toss romaine with desired amount of dressing and walnuts if using them.There will be dressing left over.It saves very well in your refrigerator for 2 weeks.

POACHED EGGS, COLLARD GREENS & SHIITAKE MUSHROOMS
Prep and Cook Time:20 min.
Ingredients:
6 cups chopped collard greens (stems removed)
1 medium onion cut in half and sliced thin
6 fresh shiitake mushrooms, sliced medium thick stems removed
4 fresh free range chicken eggs
about 4 cups water
1 TBS apple cider vinegar, or any white wine vinegar

Dressing:
1 TBS fresh lemon juice
1 TBS minced fresh ginger
3 medium cloves garlic pressed
1 TBS soy sauce
1 TBS extra virgin olive oil
salt and white pepper to taste

ANGEL HAIR PASTA WITH LEMON CHICKEN
Prep and Cook Time:20 min.
Ingredients:
1 pkg. (9 oz.) refrigerated Angel Hair Pasta
1-1/2 cups cooked diced chicken
1/3 cup butter, melted
2 tablespoons lemon juice
2 tablespoons chopped fresh parsley, (or 1 teaspoon dried parsley)
1/4 teaspoon marjoram
1/4 teaspoon garlic powder

Directions:
Prepare pasta according to package directions.Toss pasta with remaining ingredients.Season with salt and ground black pepper.