Lighten Up Your Recipes

Prep time: 1 Hour
Cooking Time: 10-15 minutes
Feeds: 4 (with sides)

Ingredients:

• 1 lbs Chicken - Breasts cut into thin strips or tenderloin, skinless and boneless


• 1 tsp Curry powder, Red, Yellow or Garam Masala. I prefer red curry powder.


• 1 tsp Cumin powder


• 1 tsp Garlic powder


• 1/2 tsp Red Chili powder


• 1/2 tsp Kosher salt


• 1/4 tsp Thyme


• 1/4 tsp Oregano


• 1 tsp fresh Ground Cinnamon

Mix all spices in a zip lock bag. Shake until well mixed. Add chicken. Shake until totally covered by spices. This amount of spice should completely cover the chicken and have some left over. If you have more than 1 lbs of chicken, just double the spice mixture. Any extra will just be thrown away and doesn't hurt anything.

Refrigerate the zip lock bag for an hour or more. The longer the better up to about 4 hours. Then you get diminishing returns on time.

Fire up the grill. Turn it up high on all burners. I cook these at at least 500 degrees. Remove the zip lock from the fridge and let it rest while the grill heats up.

When the grill is ready, toss the chicken on and throw away the zip local and left over spices. Cook on each side for about 5 minutes. Keep an eye on the chicken and make sure it doesn't burn.

After the chicken is cooked, take it off and let it sit for 5 to 10 minutes.

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Peel a couple of large cucumbers. Place the slices in a large plastic ziplock bag. Lightly sprinkle kosher salt to taste (not too much). Shake a half teaspoon full of crushed red pepper flakes over the cucumbers. Add 4 teaspoon fulls of red wine vinegar.

Shake. Put in the refrigerator for at least 1 hour. Shake occasionally.

This is a tangy and spicy snack or side dish. Enjoy.

1. Replace other oils with Olive Oil. Olive Oil doesn't contain less calories than other types of oil but has properties that make it healthier. If you need oil, make it olive oil


2. Reduce the amount of oil you use. Use non-stick pans; braise or broil instead of frying; use a spray on like Pam


3. If you use margarine, use soft margarine instead of stick. The stuff that makes the stick firm, contains trans fats which are worse than saturated fats and raises you LDL (bad cholersterol).


4. Use an egg substitute in recipes. Even if you don't like the taste or texture on your plate, i.e. eggs for breakfast, you can't really tell in a cooked dish and they are much healthier.


5. When you can, use skim milk and 2% cheese. You can usually do this when you are not making a cream recipe (skim milk doesn't "cream" very well leaving the dish watery) and 2% cheese doesn't melt quite like whole milk cheese. 2% as flavoring in a dish is fine though. Go with sharp cheese for the most flavor.

Red Beans and Rice

16oz bag of red beans
2 nice size ham hocks
16oz Andouille
12oz Lowfat or Turkey sausage
1 green pepper
1 large onion
4 clove garlic
4 stalks of celery
2 carrots
thyme, oregano, chilli powder, garlic powder, salt, black pepper, cayenne

Soak beans as is your preference. I don't drain after soaking. I use the same water.

After beans have been soaked, make sure the beans are covered by at least two inches of water.

Put on a medium heat until simmering and then lower to maintain a simmer. Drop in the ham hocks now. Cook for 1 hour.

Chop veggies as fine as you like. I like them semi-chunky. Put them in now. Cook for 1 hour more.

Remove ham hocks and extract the meat if you want to use it. Chop the lowfat sausage and put it in the pot. Add pinch of thyme and oregano. Add 1 teaspoon of chilli powder, garlic powder, and black pepper. Add salt and cayenne to taste. Half a teaspoon usually works for me. Cook 30 minutes.

Take out a cup or so of beans and mash them. I use a fork to mash. Put them back in the pot. Raise the fire until a slight boil and cook for 30 minutes.

Remove from heat. Serve on brown rice.

1. Use Non-fat sour cream. It works the same as the fat version in most recipes and I can't even tell the difference by taste.


2. Skip the roux! Use corn starch to thicken sauces and soups.


3. Cook some red kidney beans until soft. Save some for a soup but take some and mash them. Mix them with ground meat for a lighter hamburger.


4. Use ground meat textured tofu crumbles to make spaghetti or tacos. My wife and I love that stuff and we can't stand tofu in most things.


5. Mix in grains with your meatloaf. Use quick cook Oatmeal, or pre-cooked barley or even brown rice. You can do this in a mix of lean ground beef, lean ground pork and lean ground chicken meatloaf.

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Purchase a cedar plank for a food store. I've seen them at Costco.

Heat the grill to blazing hot.

Buy a thick salmon fillet. Tell the fishmonger that you want to grill it if you aren't sure what to buy.

Leave the skin on the salmon. Lightly coat the meat side with Olive Oil. Add salt, pepper and garlic powder to taste.

Place the salmon on the plank. Place the plank on the grill and close the top. For a thick steak, come back in 10 minutes. Check every 5 minutes.

I like my salmon well done. It's ready when easily flakible. I wait until the juices run (they look white).

Take the entire plank off the grill and let rest for 5 minutes.

Serve with grilled veggies.