LAST UPDATED: 8-22-98

THE CHEF'S RECIPE PAGE

10-21-97   Recipe By : Doug

Serving Size : 4

Preparation Time :0:25

Categories : Healthy And Hearty, Salads, Vegetables, Vegetarian

• 1 avocado -- diced
• 1 cucumber -- sliced 1/8" thick
• 1 medium onion -- sliced 1/8" thick
• 2 medium yellow and/or zuccini squash -- sliced 1/8" thick
• 1 large carrot -- sliced 1/8" thick
• 1/4 cup balsamic vinegar
• 1/4 cup water
• 1 tablespoon sugar, brown
• 1 pinch salt and pepper
• fresh dill weed -- garnish

Split avocado in half and remove seed.  Score 1/2" cubes down to the skin across the halves.  Invert the skin and dump the pieces into a bowl.  Scrape the remainder into the bowl and discard the skins.  Add all other ingredients and toss.  The avocado will thicken the sauce.

10-21-97   Recipe By : Doug

Serving Size : 6

Preparation Time :0:30

Categories :  Vegetable

• 3 cups cabbage -- sliced 1/2" thick
• 1 can lowfat chicken broth -- Swansons
• 1/2 teaspoon celery seed
• 1 teaspoon caraway seed
• 1 teaspoon garlic chips
• 1 teaspoon onion flakes
• 1/3 teaspoon black pepper
• salt -- to taste
• 1 teaspoon brown sugar
• 1 1/2 tablespoons cornstarch -- in cold water
• 1/2 cup nonfat yogurt
• 2 tablespoons oil -- of choice
• dill weed -- garnish

Heat oil in medium saucepan.  Break up sliced cabbage into hot oil and saute on high heat.  Let the cabbage brown and carmelize.  Add seasonings but for salt and sugar and saute until cabbage is browned and wilted.  Add low-fat chicken broth and bring back to a boil.  Add salt and sugar.  Add cornstarch mixture and stir until broth thickens.  Remove from heat and let stand 5 minutes.  Add yogurt and blend in.  Garnish with dill weed and serve hot.

4-21-97

Recipe By : Doug

Serving Size : 6   Preparation Time :0:35

Categories : Fruit,  Healthy And Hearty Salads

• 3/4 pound red grapes -- cut in half
• 2 bananas -- peeled and sliced
• 1 can sliced peaches -- drained, save juice
• 1 pint strawberries -- sliced
• 2 medium oranges -- peeled and sliced 2 kiwi fruit -- peeled and sliced
• 1/2 mango -- peeled and minced
• 1 can apricot nectar
• 1 1/2 teaspoons lemon juice
• 2 tablespoons sugar, brown
• 1/2 cup coconut flakes

In a glass serving bowl or compote, start with a layer of grapes on the bottom.  Next layer banana slices over grapes, then the peach slices, strawberry slices, orange slices (seeded), and finish with the kiwi slices.  Combine the apricot nectar, reserved peach liquor, lemon, sugar, and minced mango and juices.  (You could also add a few drops of vanilla or hazelnut syrup for extra flavor).  Blend together and pour over the layered fruits.  Chill.  Garnish the top with the coconut flakes just before serving.

Per serving: 186 Calories;  3g Fat (12% calories from fat);  2g Protein;  43g Carbohydrate;  0mg Cholesterol;  22mg Sodium

4-21-97

Recipe By: Doug

Serving Size: 6

Preparation Time: 0:40

Categories: Seafood,  Creole /Cajun

• 2 1/2 pounds large shrimp, headed
• 1 cup tequila
• 1/4 cup pickling spice
• 1 or 2 tablespoons lime juice
• 1 stick butter
• 2 tablespoons Doug's Cajun Seasoning   (See below)

In a large bowl, combine the pickling spice, the unpeeled shrimp, and tequila. Marinate for one hour turning occasionally.

Empty into top of a large steamer and steam for about ten minutes or until shrimp just turns pink and the shrimp feels hot to the touch. Do not overcook or the shrimp will become tough.

Turn into a serving bowl with the stick of cold butter (cut into pats). Sprinkle the cajun seasoning and lime juice over the top and toss to combine. Serve immediately.

This is a finger food. Serve with lots of towels...and a lemon water finger bowl to rinse ones' fingers, and a bowl for the discarded shrimp peels.

 

Per serving: 336 Calories;  7g Fat (25% calories from fat);  40g Protein; 7g Carbohydrate;  293mg Cholesterol;  678mg Sodium

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Doug's Creole Cajun Seasoning

4-21-97

Recipe By: Doug

Serving Size: 6  Preparation Time: 0:20

Categories: Seasonings

• 1 teaspoon garlic chips
• 1 teaspoon onion flakes freshly ground
• 1 teaspoon celery seed freshly ground
• 2 teaspoons paprika
• 2 teaspoons chili powder deluxe
• 1/2 teaspoon cayenne--more if you like it really hot
• 1/2 teaspoon red chili peppers new mexican
• 1 teaspoon black pepper coarsely ground
• 1 teaspoon salt

I usually use garlic and onion flakes, black or gourmet mix peppercorns, and celery seed and grind them together in a spice, pepper mill, or a hand-powered coffee mill (this one gives the best control over the texture of the grind).

Combine all spices thoroughly. Store in a tight container.

Per serving: 10 Calories;  less than one gram Fat (27% calories from fat);  0g Protein;  2g Carbohydrate;  0mg Cholesterol;  365mg Sodium

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4-1-97

Recipe By: Doug

Serving Size: 6  Preparation Time: 0:30

• 1/2 head red cabbage sliced thin
• 1/2 head cabbage sliced thin
• 1 large carrot julienned, thin
• 1/3 cup heavy cream
• 1 teaspoon dill seed coarsely ground
• 1 teaspoon mustard seed coarsely ground
• 2 teaspoons brown sugar
• 1 tablespoon lemon juice
• 1 1/2 tablespoons sunflower seeds
• salt to taste

Use black mustard seeds if you can find them. In a large deep bowl, toss all of the ingredients together. Allow the slaw to chill for 30-40 minutes before serving.

Serve in red cabbage leaves or line your dish with alternating green and red cabbage leaves.

Per serving: 97 Calories;  6g Fat (51% calories from fat); 2g Protein; 10g Carbohydrate; 18mg Cholesterol; 27mg Sodium

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Roasted Potatoes Twice Cooked

4-1-97

Recipe By: Doug

Serving Size: 6 Preparation Time: 0:40

• 3 large russet potatoes sliced lengthwise
• 1 tablespoon olive oil
• 1/4 cup parmesan cheese grated
• salt and pepper to taste
• 6 tablespoons (plus) yogurt

This is what I consider the basic recipe: Find the largest russet potatoes available. Scrub the outside well and slice the potato lengthwise (flat side down). Place in a large covered microwave safe container and cook on high for 6-8 minutes (til just tender). Allow to stand for 8-10 minutes.

Place halves on a baking sheet, drizzle a little olive oil on top of each potato half and smooth it around. Put in a hot oven, 425o, top rack, for about 15 minutes or until just golden brown. Sprinkle seasonings and cheese on top and return to the oven for a few minutes to melt and brown. To serve, allow to cool for a minute then slice down the center and fill the cut with fresh yogurt--and perhaps green onions or parsley for garnish.

The variations are many. Any size and type of potato will work. Oil and roast the halves first then top with any herb, pesto, cheeses, sauces, seasoned salts or rubs. Often I will mix fresh crushed and chopped garlic with a little butter. Roast again to brown.

Per serving: 77 Calories;  4g Fat (43% calories from fat); 3g Protein; 8g Carbohydrate; 4mg Cholesterol; 71mg Sodium

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8-22-98

Vinaigrete: Tangy and Quick

• 1/4 cup Balsamic vinegar
• 1 tablespoon Red Plum Jam
• 1/4 cup red wine
• 1 teaspoon coarse brown (or creole) mustard
• 1/4 cup olive oil

Wisk or shake until it is blended and pour over your favorite salad greens and toss.  Add crumbled feta cheese for a variation.

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