Chicken Broth

100g chicken (you can add more chicken - you just need to track your portions)
parsley
onion powder
garlic
thyme
rosemary
oregano
basil
bay leaf
salt
black pepper

Fill saucepan 3/4 full with water.
Bring to boil.
Add chicken and seasonings.
Boil for 20 mins.
Remove boiled chicken & serve or refrigerate and save for later.
Strain out bay leaf & seasonings.
Let broth cool to room temperature.
Skim fat off surface (if any).
Refrigerate broth.

Once cold, skim the rest of the fat from the top (if any).
Store in refrigerator or freeze for later use.

TIP: You can add veggies such as 3-4 stalks celery (I usually add the trimmings that I don't eat) and 1 onion for more flavor - just be sure to strain them at the end. You can also choose to omit the chicken altogether and just use the celery and onion with the seasonings for a simple veggie broth. OR add your steak trimmings that you've inevitably had to trim from your steaks and add to the broth for a beef broth.

TIP2: I usually freeze the broth in ice cube trays after cooling and skimming all fat. Then after they freeze, I place the cubes of broth in a freezer bag. This makes for easy use when 'frying' up shrimp, chicken, etc. Just toss a broth cube into a pan and let it melt then add your meat, etc. It adds flavor and keeps food from sticking.

White Fish and Asparagus Oregano Packet

This is for one serving.

100g whitefish
asparagus
juice of one lemon
1 t oregano
salt/pepper

Preheat the oven to 400F.
Snap off woody ends of asparagus and discard.
Tear off a large sheet of non-stick aluminum foil.
In the center of this sheet, place asparagus spears and sprinkle with salt/pepper.
Place whitefish on top of asparagus.
In small bowl, combine lemon juice & oregano, and pour over fish.
Fold up edges and completely seal packet on all sides.
Bake 10-20 mins, until fish flakes.
Serve.

Pizza Sauce

Lauren's Mom Laurel sent this one.

1 can tomato sauce
3/4 tsp. garlic salt
3/4 tsp. oregano
1/2 tsp. pepper

Pizza Crust

Lauren's mom Laurel sent this one.

1 1/2 C water
1 1/2 tsp. salt
1 1/2 T yeast
1 1/2 T sugar
3-4 C flour

Laurel's Taco Soup

Lauren's Mom Laurel sent this one.

1/2 pound ground beef, browned and drained
1/2 cup chopped onion
1/2 to 1 cup salsa
1 quart tomato juice
1 can kidney beans, undrained
1 can black beans, undrained
1 can corn
1/3 tsp. garlic powder
1 tsp. or more chili powder
1 package taco seasoning mix

Combine and simmer for at least 1/2 hour, longer if you have time.

Lean Beef Guide

Buying Beef? Here is a guide to choosing the leanest cuts. The source is Mayo Clinic.

Lean beef (a 3.5 oz. serving will contain less than 10 grams of fat, 4.5 grams of saturated fat, and 95 milligrams of cholesterol):

cuts:

round steak
95% lean ground beef
chuck shoulder roast
arm pot roast
shoulder steak
strip steak
tenderloin steak
t-bone steak

Extra Lean Beef: (A 3.5 oz. serving will contain less than 5 grams of total fat, 2 grams of saturated fat, and 95 milligrams of cholesterol).

cuts:

eye of round roast
top round steak
mock tender steak
bottom round roast
top sirloin steak

Sweet N Spicy Chicken Wraps

This is for one serving. Adjust as necessary. Very low calorie and low fat.

1oo grams of chicken
4 whole cabbage leaves
1 gala apple, cored and chopped
2 TBS Braggs Liquid Amino Acids (can use soy sauce but it's less healthy)
Water
1 TBS Course Ground Mustard
2 cloves minced garlic
2 T beef or chicken broth
pepper to taste
1 tsp. onion powder
1 tsp. garlic powder

in one small skillet put the chicken in saute pan with the amino acids, black pepper, onion powder, and garlic powder. Cook chicken until done, adding water frequently to deglaze the pan and keep the chicken moist.

While chicken is cooking bring enough water to a boil to submerge the cabbage leaves without tearing them. Add cabbage leaves one at a time just to cook until cabbage leaf is tender and pliable. As they are done take out and set aside.

Remove cooked chicken from the pan and let cool enough to cut; cut into small pieces. Keep the juice from the chicken and add the garlic, mustard, and broth. Bring to a boil and cook apples in this mixture until tender. Add chicken and cook until warm.

Spoon the mixture into the cabbage leaf and roll into wraps.

Curry Shrimp

This is for one serving. Adjust as necessary. Very low calorie and low fat.

100 g shrimp
one chopped onion
1 t garlic paste or 3-4 cloves minces garlic
1/8 C water
1/2 t curry powder
1/4 t cumin
salt and pepper to taste

Preheat pan over medium heat. Add onion and garlic, cook 5 or 10 minutes until translucent. Add shrimp, seasonings and water. Mix and stir-fry until cooked through.

Rice Crispy Treats

3 T margarine or butter
1 package (10 oz., about 40) regular marshmallows or 4 cups miniature marshmallows
6 cups rice krispies cereal

Melt butter or margarine in large saucepan over low heat. Add marshmallows and stir until completely melted. Remove from heat. Add rice krispies cereal, stir until well coated. Using a buttered spatula or wax paper, press mixture evenly into a 13X9 pan. Cut into 2 inch squares when cool.

James Meyer's Stroganoff

Morgan has been an admirer of Chef James for years. She used to come home from Bailey's house and beg me to make whatever she had had for dinner that day at the Meyer House. I've tried, I really have, but I can never quite measure up to James! Here is his famous stroganoff. Thanks James!

round steak

6 strips of bacon

onion slices

garlic salt

2 cans cream of mushroom soup

2 cups (or 16 ounces) sour cream

1/4 cup ketchup

4 teaspoon worcestershire sauce

rice or noodles

Cut bacon strips into small pieces and fry. Cut round steak into strips. Brown in bacon grease, drain fat. Add onions and garlic salt. Combine soup, sour cream, ketchup and worcestershire sauce. Add to browned round steak. Add bacon and heat through. Serve over noodles or rice.