Healthy Lunch Recipes




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CHICKEN FRIED STEAK AND GRAVY

Posted by admin on 1st June 2010

CHICKEN FRIED STEAK AND GRAVY

Ingredients
  
4poundround steak, 1/2-inch thick
1cupmilk
1cupflour, unbleached
4teaspoonblack pepper
4teaspoonsalt 1 x milk
  
4tablespoonfat
4tablespoonflour, unbleached
1qtmilk
1salt, to taste
1pepper, to taste

Directions:

Tenderize round steak. Dip in milk and then flour, salt and pepper to taste.
Fry in deep fat at approcimately 375 Degrees F. until golden brown. After
steak is done, pour off fat leaving about 4 T in pan. Add 4 T flour. Stir
until smooth. Add 1 qt milk. Stir and cook until thickened for steak gravy.
Enjoy!


I am treating you as my friend, asking you to share my present minuses in the hope that I can ask you to share my future pluses. — Katherine Mansfield

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            Autumn Squash

            Posted by admin on 12th May 2010

            Autumn Squash

            1 sm Butternut squash

            2 ea Slices cubed white bread

            2 ea Green apples

            1 ts Salt

            1 md Onion; chopped

            1/4 ts Pepper

            1 pn Rosemary

            2 ea Egg yolks

            1 pn Marjoram

            1/4 c Heavy cream

            1 qt Chicken stock

            Use a small butternut squash, approximately 1 lb unpeeled, cut in half and seeded. Green apples should be peeled, cored and chopped. Combine squash, apples, onions, herbs, chicken stock, bread cubes, salt and pepper in heavy sauce pan. Bring to a boil and simmer uncovered 30-45 minutes. Scoop out flesh of squash and discard the skins. Return pulp to sauce pan. Puree the bisque in a blender until smooth. Return to sauce pan. In a small bowl, beat egg yolks and cream together. Beat in a small amount of the hot bisque, then return to the saucepan. Heat but do not boil.

            Its never to late to have a happy childhood. — Wayne W Dyer

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                    creamy potato soup

                    Posted by admin on 9th May 2010

                    creamy potato soup

                    Creamy Potato Soup

                    2 cups/500 ml. chopped red potatoes
                    1 cup/250 ml. chopped celery
                    1 cup/250 ml. chopped carrots
                    1 teaspoon/5 ml. Watkins Minced Green Onion
                    1 cup/250 ml. Watkins Cream Soup Base
                    1/2 cup/125 ml. flour
                    2 cups/500 ml. milk
                    Water
                    1 teaspoon/5 ml. Watkins Bacon Onion Snack & Dip Seasoning

                    Boil potato, celery, carrots and minced green onion in 1 quart water for 10 minutes or until tender.

                    Double recipe for thin white sauce on cream soup can. Mix according to directions. Drain water off vegetables and add to cream soup. Stir in Snack & Dip Seasoning.

                    Makes approximately 6 cups/.15 liters.

                    Success in highest and noblest form calls for peace of mind and enjoyment and happiness which comes only to the man who has found the work he likes best. — Napolean Hill

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                          Four Kinds Of Steamed Vegetables

                          Posted by admin on 8th May 2010

                          Four Kinds Of Steamed Vegetables

                          8 Stalks canned baby corn

                          1 cn Peeled straw mushrooms

                          2 md Size fresh tomatoes

                          8 sm Stalks of bok choy

                          1/2 ts Salt

                          1 c Chicken stock

                          1 ts Peanut oil

                          1/4 ts Sugar

                          Cornstarch paste 2 tb Chicken oil (rendered fat)

                          Preparation: Have water in steamer boiling. Dip tomatoes to loosen skins; remove skins; slice in half. Wash and trim bok choy stalks. Use slender end of stalk only (use leaves and thick stalk in other dish). Drain baby corn and straw mushrooms. Steaming: First steam baby corn and straw mushrooms for 5 minutes. Place tomatoes and bok choy on separate plate; sprinkle with salt; steam for 3 minutes; drain. Arrange vegetables on warm round serving platter in flower pattern. Sauce: To render chicken fat, place pieces in small saucepan with a few drops of oil to prevent sticking. Cook on medium heat for 20 minutes or so, until chicken oil separates from solids. Drain oil, reserve. Alternatively, make aromatic oil by steeping several peeled garlic cloves in hot cooking oil (after removing it from heat). In small saucepan, heat chicken stock, peanut oil and sugar. When it starts to boil, dribble in enough cornstarch paste to give a light body. Keep warm until ready to use. When vegetables are being steamed, reheat sauce with chicken oil. Pour sauce over vegetables. Serve.

                          Somewhere along the line of development we discover what we really are, and then we make our real decision for which we are responsible. Make that decision primarily for yourself because you can never really live anyone elses life, not even your own childs. — Roosevelt, Eleanor

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                            Leek Potato Soup

                            Posted by admin on 2nd May 2010

                            Leek Potato Soup

                            Ingredients
                            3eachleeks, large bunches
                            3poundpotatoes
                            3eachonions
                            2eachgarlic, cloves
                            1qtmilk (optional)
                            1qthalf and half (optional)
                            1ptheavy cream (optional)
                            3cupchicken stock (clear)
                            3cupwater
                            1salt, to taste
                            1pepper, to taste

                            Directions:

                            Peel the potatoes in advance and keep them submerged under cold water to prevent discoloration.

                            Smash the garlic clusters on their sides to seperate the cloves. Cut off the large end of the cloves and crush the clove by laying the cloves on a flat surface, and pressing down on them under the side of the blade of a wide, bladed knife. Remove the peelings from the crushed cloves.

                            Inspect the leeks and remove any parts of the plants that are withered or discolored. Chop the onions. Coarsely chop the leeks, including the leaves. Saute the leeks, onions, and garlic in peanut oil. Peanut oil seems to work best but olive oil or corn oil may be used. Saute until tender. Set aside in a strainer to drain any excess oil.

                            Select a pot large enough to cook the potatoes with some room to spare for the soup. Add 3 cups of chicken stock and 3 cups of water. Make sure the chicken stock is clear; containing no fat. If homemade chicken stock is not available then substitute with instant chicken broth, but use locally prepared stock if possible.

                            Cook the potatoes in the stock/water combination for 25 - 30 minutes, or until done. Remove the potatoes and reduce heat under the pot, but keep the liquid hot.

                            Drain the potatoes and insure the sauted vegatables are drained. Place potatoes and the drained vegatables in a food processor and blend on medium to high speed until smooth. Return the blended mixture to the liquid in the soup pot. Stir well and increase heat.

                            Heat just to boiling. If the soup appears to be too thick at this stage slowly add a little more stock or water. If desired add salt and pepper to taste. The soup is ready to serve at this point, especially as low fat or a lite soup. But you can add milk or cream. When the liquid reaches boiling point, add the milk or cream. Stir. milk produces a thinner soup than the cream. Cream or Half-N-Half provides a full flavor with more body. Heat to just below the boiling point. Be careful at this stage and do not boil after adding the milk or cream. Too much heat at this time will cause the soup to stick to the pot and loose flavor.

                            Serve immediately with fresh baked bread or homemade croutons.

                            Additional comments: The amounts of the ingredients are not critical to a successful soup. If you like garlic its hard to put too much in this receipe. The amount of onions can be varied also. The more onions, the better it seems to be. A ratio of one bunch of leeks to one pound of potatoes is OK. But more leeks doesn spoil it either.

                            For people without a large food processor: The potatoes can me prepared as if making mashed potatoes (with a mixer) but with just potatoes. If the mixture becomes too dry add water or milk while beating. Blend the sauted vegetables in the food processor and add to the beaten potatoes. Blend until smooth before adding to the stock.

                            Nature does nothing uselessly. — Aristotle

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                              Curried Squash

                              Posted by admin on 1st May 2010

                              Curried Squash

                              1 ea Onion, chopped

                              1 ea Large leek, chopped

                              1 ea Bunch scallions, chopped

                              3 ea Medium zucchini, grated

                              3 ea Medium summer squash, grated

                              3 t Curry powder

                              1 x Salt

                              1 x White pepper

                              6 c Chicken stock

                              3 ea Potatoes, peeled and sliced

                              1 c Heavy cream

                              1 ea Stick sweet butter

                              Chop the onion, the leek, and the scallions. Reserve a little of the grenner parts of the scallions for garnish. Grate the squashes, seeds and all. In a heavy pot melt the sweet butter. When the butter foams and is quite fragrant, add curry powder, and cook while stirring for 2 or 3 minutes. Add the onions, leeks, scallions, and squash, and season to taste with salt and pepper. Saute this mixture briefly, then turn down the heat, cover, and cook until squash is soft and juices have been extracted. Uncover, and evaporate half of the juice. Add the chicken stock and potatoes. Cook uncovered for 15 minutes, or until potatoes are just cooked through. To Serve: Hot, country style - add the heavy cream and serve in warmed soup bowls. Pureed - chilled or hot - let the soup mixture cool, then puree in batches in food processor or blender. Strain the puree. Stir in heavy cream. Serve iced or heated. Garnish with reserved scallions. By Chef Deedy Marble The Governors Inn Ludlow, Vermont This handsome potage has many personalities as it may be presented in a variety of ways: hot, cold, pureed, or country style. From In Season, a publication of the Vermont Department of Agriculture, Food and Markets.

                              Justice does not come from the outside. It comes from inner peace. — Barbara Hall

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                                      Butter Balls Chicken Soup

                                      Posted by admin on 25th April 2010

                                      Butter Balls Chicken Soup

                                      3 lbs chicken

                                      1/2 c chopped celery leaves

                                      1 bay leaf

                                      10 peppercorns

                                      1 tsp salt

                                      5 c hot water

                                      1 c diced celery

                                      2 tbsp chopped fresh parsley

                                      2 tbsp butter

                                      5 to 6 tbsp flour

                                      1/4 tsp salt

                                      Cut chicken into portions, place in a saucepan with celery leaves, bay leaf, peppercorns, the one teaspoon salt and the water. Bring to a boil, cover and simmer over low heat for about one hour, or until chicken is tender. Strain, then return broth to saucepan. Cut chicken into small pieces, add to broth with celery and parsley, then simmer.

                                      To make the butter balls, cream butter, add eggs and beat. Gradually add flour and the 1/4 tsp salt. Beat hard until whole is like a very soft batter. Drop by 1/4 or 1/2 teaspoonfuls into broth, cover and let stand 5 minutes over low heat.

                                      Oh, how I love the Earth and everything in it, life and death. And men. One can think of nothing finer, or nicer, than men their wars, their concentration camps, their justice. — Marcel Ayme

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                                        sweet and sour chicken

                                        Posted by admin on 23rd April 2010

                                        sweet and sour chicken

                                        sweet and sour chicken

                                        Sweet and Sour Chicken

                                        2 pounds boneless chicken breasts,
                                            cut into 1/2-inch cubes
                                        3 tablespoons sherry
                                        4 teaspoons soy sauce, divided
                                        1/2 teaspoon ground ginger
                                        1 medium green bell pepper
                                        1 medium red bell pepper
                                        2 tablespoons cider vinegar
                                        2 tablespoons water
                                        1 tablespoon cornstarch
                                        1 (20 ounce) can pineapple chunks in heavy syrup
                                        1 tablespoon slivered fresh ginger

                                        In a large, shallow, microwave-safe dish, toss chicken with sherry, 2 teaspoons soy sauce and ground ginger. Remove and discard stem, rib and seeds from peppers; cut into strips. Cut strips in half crosswise; set aside. In a large glass bowl, combine vinegar, water, cornstarch and 2 teaspoons soy sauce; mix well. Stir in pineapple chunks and their syrup and the pepper strips. Microwave on HIGH, stirring once, 3 minutes or until sauce is thickened and clear; set aside.

                                        Cover chicken with wax paper; microwave on HIGH 6 minutes, stirring after 3 minutes. With a slotted spoon, add chicken and slivered ginger to pineapple mixture. Stir; then spoon mixture onto serving platter. Serve with cooked rice. Garnish with scallion flowers, if desired.

                                        Serves 6.

                                        The question grows more troubling with each passing year how much of what yesterdays science fiction regarded as unspeakably dreadful has become todays award-winning research — Theodore Roszak

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                                        broccoli cheese soup

                                        Posted by admin on 22nd April 2010

                                        broccoli cheese soup

                                        Broccoli Cheese Soup

                                        2 teaspoons onion
                                        2 teaspoons melted butter
                                        3 teaspoons flour
                                        1/4 teaspoon pepper
                                        2 cusp milk
                                        1 cup grated Cheddar cheese
                                        5 chicken bouillon cubes
                                        1 1/2 cups boiling water
                                        1 (10 ounce) package frozen broccoli*

                                        * Or use fresh broccoli 

                                        Cook onion in butter until tender. Blend in flour and pepper; add milk. Cook over medium heat until thickened. Add cheese.

                                        In another pan, dissolve bouillon cubes in boiling water. Add broccoli. Cook until tender. Add to cheese mixture; blend.

                                        Be ready when opportunity comes…Luck is the time when preparation and opportunity meet. — Roy D. Chapin, Jr.

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                                                Honey Mustard Bread

                                                Posted by admin on 20th April 2010

                                                Honey Mustard Bread

                                                1/2 c Water

                                                1 1/2 c White bread flour

                                                1/2 c Whole wheat flour

                                                2 ts Dry milk

                                                2 1/2 tb Honey

                                                1/2 ts Salt

                                                1/4 c Chicken broth; low salt/can

                                                1 2/3 tb Gourmet mustard (dijon etc)

                                                1 ts Chives; (dried)

                                                2 ts Yeast

                                                The chives give this bread a sweet taste and it is great for sandwiches and even just toasted.

                                                The highest result of education is tolerance. — Hellen Keller

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