Chili Tortilla Bake

Ingredients:
1 pound ground beef
2 cans (8 oz.) tomato sauce
1 can (14 1/2 oz.) black beans, drained and rinse1 can (8 3/4 oz.) whole kernel corn, undrained
1 can(4 1/2 oz.) chopped green chilies, undrained
2 tbls. chili powder
2 tbsp minced onion
1 tsp ground cumin
1 tsp garlic salt
1/2 tsp oregano leaves
6 (8-inch) flour tortillas, divided
2 cups shredded cheddar cheese, divided

Directions:
1. Preheat oven to 350 degrees F. In a large skillet, brown ground beef over medium-high heat; drain. Add tomato sauce, beans, corn and green chiles.

2. Stir in next (5) seasonings. Bring to a boil and reduce heat. Simmer, uncovered, 15 minutes.

3. In a 2-quart baking dish, coated with cooking spray, place 3 flour tortillas to cover bottom. Overlap as needed. Layer with half of chili mixture and half of cheese. Top with remaining tortillas, meat mixture and cheese.
Bake 30 minutes.
Serves 8
Top with sour cream and your favorite salsa and enjoy. Tonight is mexican food night!!

Ultimate 7-Layer Dip

Prep: 10 minutes Makes 48 servings, about 2 Tbsp. each

1 can (16oz.) refried beans
1 Tbsp. taco seasoning mix
1 cup salsa
1 cup shredded lettuce
1 cup mexican style shredded cheese
1/2 cup chopped green onions
2 Tbsp. sliced pitted ripe olives

Mix beans & taco seasoning mix.
Spread onto bottom of 9-inch pie plate.

Layer remaining engredients over bean mixture;
cover. Refrigerate several hours or until chilled.

Serve with tortilla chips or assorted crackers.

The refried beans are high in protein....

Grilled Tilapia and Avocado Tostada

Tilapia fish is just right for this dish. Some fish are too overpowing but Tilapia has a smooth mellow flavor with a mild, sweet-tasting fillets. It's turning out to be a favorite of mine. There are plenty of tilapia recipes to choose from because the tilapia fish is versatile and takes seasonings well. Be sure to try grilled tilapia for a real treat.
You can also find tilapia recipes for baking, broiling, and frying.


4 flour tortillas (I useHigh Fiber Low Carb Low Fat Wraps for the added protein)
3 Tblsp olive oil
1 lb. tilapia
1/2 tsp salt
1/2 sm red onion, thinly sliced
1 heart romaine lettuce, thinly sliced crosswise
2 med tomatoes, chopped
1/4 cup cilantro leaves
1 avocado, quartered, skinned, pitted, and sliced lengthwise
1 lime, cut into 6 wedges
I used pica del galos (recipe will follow)

1.Preheat grill or grill pan to medium high heat.

2.Brush tortilias with 1 tablespoon of olive oil. Grill, flipping once or twice, until crisp, about 2 minutes. I set them on the grill about a minute and made rolled burritos.

3.Brush tilapia on both sides with 1 tablespoon of the oil and sprinkle with 1/4 teaspoon of the salt. Grill, flipping once, until cooked through, about 8 minutes. I found it hard to turn them, they get flakey, so I just cooked on one side with cover on grill. Let rest 4minutes and pull into chunks with fork.

4.Place each tortilla on plate. Scatter on onion, lettuce, tomatoes, cilantro and radicshes. Lay tilapia pieces on top. Fan sliced avocado quarters ove tilapia and sprinkle with the remaining 1/4 teaspoon salt and 1 tablespoon oil. Serve with lemon wedges.

Makes 4 servings.

380 calories,26 grams protein, 19 grams fat.

Aunt Cozy's Fabulous Apple Cobbler

This recipe was given to me by my Auntie Cosette. In addition to crust on the bottom and top, there's crust tucked throughtout.
Makes 12-16 servings

8 Granny Smith apples, peeled, cored, sliced
1 1/2 cups granulated sugar
1/4 cup light brown sugar
1/2 stick butter(1/4 cup)
3 teaspoons ground cinnamon
Dough:
4 cups all-purpose flour
4 teaspoons baking powder
1 cup solid vegetable shortening
1 cup buttermilk(or whole milk)

Heat oven to 350 degrees. Place apple slices in skillet over medium heat. Add sugars, butter, cinnamon and 1/3 cup water. Cook down about 10 minutes until sauce forms but not until apples get soft; set aside.
To make dough: in large bowl, using large fork, mix flour, baking powder and salt. Cut in shortening until mixture becomes crumbly. Stir in just enough buttermilk to pull dry ingredients together to form a loose ball. Divide dough into 3 equal pieces. Sprinkle small amount of flour on flat work surface. Roll one piece of dough; with tip of small knife, cut into quarter-size rounds. Fold each round in half and place on cookie sheet. Bake until golden brown; set aside.
Roll out piece of dough into 10-by-14-inch rectangle. Ease dough into 9-by-13-inch baking dish Pour apple mixture into baking dish. Work folded rounds of baked dough into fruit. Roll out remaining dough and cut into 1/2-1-inch-wide strips. Arrange strips in lattice pattern(crisscrossed like a basket) across apples. If desired, cut out leaf designs from dough scraps and garnish top. Bake unti crust is golden brown and flaky, about 30 minutes. Let cool 15-20 minutes. Enjoy.

I will be making this dish for our 'Thanksgiving Family Gathering' at little sister's house this year. Wish me luck!

Creamy Chicken Enchilada Bake

I made this dish last night and it was gone in an hour. I had three helpings myself(piggy wiggy). My brother Dre came by and he had to take some home.


2 boneless skinless chicken breast
1 26 oz can cream of chicken soup
1 12 oz can Rotiteli tomatoes(need to look up spelling)
1 small to medium onion(diced)
1 red or orange pepper(diced) any color pepper will do
Tortillas(corn or flour) corn is best but my son claims to hate corn tortilla's so I tried it with flour)
2 cups grated cheese. I used 'Four Cheesed Mexican Blend' in the package

Preheat oven to 425 degrees.
Rinse the chicken breast and season both sides with chile powder. I use Pam spray to coat pan, then add chicken to skillet. Saute over moderatley high heat until golden brown and no longer pink in the middle. Cook on medium both sides, about 5 minutes per side. Set aside to cool.
Add cream of chicken soup and Rotiteli to saucepan and stirl well while simmering on low. Simmer untill heated through. Add diced onion and pepper to mixture, stirring occasionally to keep from sticking to bottom.
Shred your cooled chicken breast( iuse my fingers to pull chicken apart)
In large pot(you can put in the oven) layer tortillas shredded chicken, cheese, and sauce. Continue to layer until ingredients are gone or until you're satisfied with your masterpiece
Place in oven for 25 minutes.
Enjoy.

Spooky Shepherd's Pie

Prep Time: 30 min ; Start to Finish: 55 min
Makes: 6 servings Nutrition Information

Whip up some ghoulishly good fun with instant mashed 'ghost' potatoes that top a deliciously rich ground beef and vegetable casserole.

Ingredients:

1 lb. lean ground beef
1 medium onion, coarsely chopped
2 1/2 cups Green Giant® Frozen Mixed Vegetables
1 (14.5-oz.) can diced tomatoes with Italian herbs, undrained
1 (12-oz.) jar home-style beef gravy
1 3/4 cups water
2 tablespoons margarine or butter
1/4 teaspoon garlic powder
1/2 cup milk
2 1/4 cups mashed potatoes(You can substitute instant mashed potatoes to make it quicker)
1/4 cup grated Parmesan cheese
1 egg, slightly beaten

Directions:

1 . Heat oven to 375°F. Spray large skillet with nonstick cooking spray. Heat over medium-high heat until hot. Add ground beef and onion; cook until beef is thoroughly cooked, stirring frequently. Drain.
2 . Set aside 12 peas for garnish. Add remaining frozen vegetables, tomatoes and gravy; mix well. Bring to a boil. Reduce heat to medium-low; cover and cook 8 to 10 minutes or until vegetables are crisp-tender, stirring occasionally.
3 . Meanwhile, in medium saucepan, bring water, margarine and garlic powder to a boil. Remove from heat; add milk. Stir in potato flakes and cheese. Add egg; blend well.
4 . Spoon ground beef mixture into ungreased 8-inch square (2-quart) or oval (2 1/2-quart) glass baking dish. With large spoon, make 6 mounds of potato mixture on top of beef mixture to resemble ghosts. Place 2 reserved peas on each mound to resemble eyes.
5 . Bake at 375°F. for 20 to 25 minutes or until potatoes are set and mixture is thoroughly heated.

Autumn Means Baking With Apples

Autumn means apples piling up from my Auntie Cosettes tree in her backyard. This year I decided to put some of those apples to good use. It's one of the true pleasures of the season, biting into a fresh apple (from the garden to the kitchen) before it's had a chance to dehydrate or grow mealy. (Remember, it's not just our stomach, but our mouth too that we need to satisfy. sometimes compulsive eating is more a nervous urge simply to ingest and to chew than actual hunger.) And apples are easy on the calorie count.
What follows are three of my favorite Autumn recipes featuring apples.

Cinnamon Apple Crisp

INGREDIENTS:
1 bag of apples
2 cups of oatmeal
1 1/2 cups of flour
2 cups of brown sugar
1 teaspoon of salt
1 tablespoon of cinnamon
2 cubes of butterDIRECTIONS:
This will make your mouth water! For best results, use Granny Smith or Braeburn Apples. The tarter the apple, the tastier the apple crisp! Preheat the oven to 350 degrees. Peel and slice the apples into a 13X9 glass pan. Leave enough room at the top for the crust. Melt the 2 cubes of butter and mix well with the crust ingredients. Then spread the crust evenly over the apples. Bake for 40 minutes or until the apples are soft. Enjoy!

Grandma's Apple Pie

Some things are hard to improve on, like tender sweet and spicy apples in a flaky golden crust. This is it.

Ingredients

Pastry for two-crust 9-inch pie
6 Golden Delicious apples, peeled, cored, and thinly
sliced
1/4 cup sugar
2 tablespoon flour
1 teaspoon vanilla extract
1/2 teaspoon cinnamon
1/4 teaspoon ground ginger
1/8 teaspoon ground mace
2 tablespoons butter or margarine
Cream or whole milk

1) Heat oven to 425 degrees F. Line a 9-inch pie pan with half the pastry. In large bowl, combine apples, sugar, flour, vanilla, cinnamon, ginger, and mace; toss well to blend. Transfer apple mixture to pastry-lined pie pan and dot with butter.

2) Cover apple filling with remaining pastry; pinch together edges of bottom and top crust to seal. Brush top crust with cream or milk; cut several slits to vent steam. Bake 20 minutes. Reduce oven heat to 375 degrees F and bake 30 to 35 minutes or until apples are tender.

Baked Apples

Ingredients

1/3 cup chopped walnuts
4 apples(Cortland, Golden Delicious, or Rome Beauty)
4 teaspoons melted butter or margarine
4 teaspoons sugar mixed with 1/2 teaspoon cinnamon
2 tablespoons water

1. Place the walnuts on a baking sheet and toast them in a 250-degree oven for about 5 minutes, until they are fragrant. Set aside.
2. Wash and core the apples. Place them in a baking dish. Combine the butter, sugar-cinnamon mixture, and toasted walnuts.
3. Fill the cavity of each apple with the mixture, dividing it evenly among the 4 apples. Pour the water into the bottom of the baking dish.
4. Bake the apples at 375 degrees for 30 minutes. Serve warm. You can make the dessert more festive by topping each apple with whipped cream just before serving, garnishing with a sprig of mint for color, or placing an edible flower on the side.

PB&J Ice Cream Sandwhiches

Ingredients
1 18-ounce roll refrigerated peanut butter cookie dough
1/4 cup all-purpose flour
6 tablespoons preserves, such as raspberry, cherry, or strawberry)
1 pint vanilla bean ice cream

Directions
1. Preheat oven to 350 degree F. Knead flour into cookie dough. On a lightly floured surface, roll dough into a 13-1/2x9-inch rectangle. Cut into 1-1/2-inch squares. Transfer to ungreased cookie sheets. Bake for 8 to 10 minutes or until edges are firm and tops are browned. Cool on cookie sheets for 1 minute. Remove and cool completely on a wire rack.
2. Place 1 teaspoon jam or preserves on flat side of 1 cookie. Place a small scoop of ice cream (about 1-1/2 tablespoons) on jam. Top with another cookie, flat side down, and press lightly. Repeat with remaining cookies, jam, and ice cream (there will be extra cookies). Wrap and freeze 4 to 48 hours. Makes 16 sandwiches and 22 extra cookies.

Picadillo-Stuffed Peppers

Sumptuous Slow Cooker Meals
Healthy, no-fuss recipe to simply set and forget.

You don't have to be a master chef to whip up savory, satisfying dishes that are healthy, too. All you really need is a slow cooker, a kitchen must-have that will slash your prep time in half. The best part? It's an easy way to sneak colorful vegetables, whole grains, and lean meats into your family's menu without anyone noticing. An estimated 80 percent of American households have slow cookers. Updated models come in sleek stainless steel with programmable timers. But even your older Crock-Pot can handle these hearty main-dish recipes, which are bursting with flavor and brimming with nutrients. They'll keep you warm (and full), even when it's cold outside.
Yellow and orange bell peppers deliver a healthy dose of vitamin C, beta-carotene, and folic acid.

Picadillo-Stuffed Peppers

1 jar (26 oz) marinara sauce
1 Tbsp red wine vinegar
1 tsp ground cumin
¼ tsp ground cinnamon
4 ½ lg bell peppers (preferably yellow and orange)
8 oz ground beef (93 percent lean)
½ c converted rice
1/3 c finely chopped onion
¼ c raisins
Chopped parsley (garnish)

Directions
1. In medium bowl, stir sauce, vinegar, cumin, and cinnamon. Pour 1 1/3 cups of sauce mixture into 4-quart or larger slow cooker.
2. Finely chop the half bell pepper. Slice off top ½" of remaining peppers. Seed peppers and reserve tops.
3. In large bowl, using your hands, combine beef, uncooked rice, onion, raisins, chopped pepper, and remaining sauce mixture. Spoon resulting mixture into peppers and replace tops. Place into slow cooker.
4. Cover and cook on low 6 to 8 hours or until peppers are tender and filling is cooked through. Serve topped with sauce from pot. Garnish with parsley, if desired.Makes 4 Servings

Per Serving: 360 cal, 18 g pro, 51 g carb, 10 g fat, 2.5 g sat fat, 20 mg chol, 7 g fiber, 810 mg sodium

Prep Time: 15 minutesCooking Time: 6-8 hours

Tuna, Asparagus and Feta Salad

Tuna, Asparagus and Feta Salad
1 Serving
This delicious salad provides about 3 portions of vegetables - a generous start on the daily recommendation of 5-7.

Ingredients:

• 2 cups romaine lettuce torn into pieces
• 1 Roma tomato, cut into 8 pieces
• 1/2 cup steamed asparagus pieces
• 1/2 can (3 ounces) white albacore tuna, drained
• 1 oz. feta cheese, crumbled
• 1/2 Tablespoon extra-virgin olive oil
• 1 Tablespoon balsamic vinegar
  

Instructions:

Mix the romaine, tomato and asparagus. Add the tuna and feta cheese. Sprinkle withthe olive oil and toss to coat. Add the balsamic vinegar and toss
again.

This dish has 32 grams of protein, 307 calories per serving!!!

Grilled Tilapia and Avocado Tostada

Tilapia fish is just right for this dish. Some fish are too overpowing but Tilapia has a smooth mellow flavor with a mild, sweet-tasting fillets. It's turning out to be a favorite of mine. There are plenty of tilapia recipes to choose from because the tilapia fish is versatile and takes seasonings well. Be sure to try grilled tilapia for a real treat. You can also find tilapia recipes for baking, broiling, and frying.

4 flour tortillas (I useHigh Fiber Low Carb Low Fat Wraps for the added protein)
3 Tblsp olive oil
1 lb. tilapia
1/2 tsp salt
1/2 sm red onion, thinly sliced
1 heart romaine lettuce, thinly sliced crosswise
2 med tomatoes, chopped
1/4 cup cilantro leaves
1 avocado, quartered, skinned, pitted, and sliced lengthwise
1 lime, cut into 6 wedges


1.Preheat grill or grill pan to medium high heat.

2.Brush tortilias with 1 tablespoon of olive oil. Grill, flipping once or twice, until crisp, about 2 minutes. I set them on the grill about a minute and made rolled burritos.

3.Brush tilapia on both sides with 1 tablespoon of the oil and sprinkle with 1/4 teaspoon of the salt. Grill, flipping once, until cooked through, about 8 minutes. I found it hard to turn them, they get flakey, so I just cooked on one side with cover on grill. Let rest 4minutes and pull into chunks with fork.

4.Place each tortilla on plate. Scatter on onion, lettuce, tomatoes, cilantro and radicshes. Lay tilapia pieces on top. Fan sliced avocado quarters ove tilapia and sprinkle with the remaining 1/4 teaspoon salt and 1 tablespoon oil. Serve with lemon wedges.

Makes 4 servings.

380 calories,26 grams protein, 19 grams fat.

Salmon Fillets with Potato Sauce

Four 3-ounce salmon fillets
1/4 cup red wine vinegar
2 tablespoons firmly packed brown sugar
3/4 cups chicken broth
1 garlic clove, minced
1 1/2 ounces instant potato flakes or fresh mashed potatos
1 tablespoon white wine vinegar
1 teaspoon minced fresh thyme leaves
Fresh thyme or chive sprigs, to garnish

1. In small saucepan, combine red wine vinegarand sugar; cook over low heat, stirring constantly, 1 minute, until sugar is dissolved. Pour vinegar mixture into 11x7" baking dish; add salmon, turning to coat. Let stand 20 minutes.

2. Preheat broiler.

3. To prepare sauce, in medium saucepan, combine broth and garlic; bring liquid to a boil. Remove from heat; stir in potato flakes, white wine vinegar and oil, stirring until mixture is smooth. Set aside.

4. Drain salmon, discarding liquid; return salmon to baking dish and sprinkle with minced thyme. Broil salmon 4' from heat 5 minutes, until fish flakes easily when tested with fork.

5. Divide potato sauce evenly among 4 plates; top each portion with 1 broiled salmon fillet. Serve garnished with thyme or chive sprigs.

18 grams of Protein per serving.

Barbecue Rub

This is the basis of the flavor of your barbecue creation. This will flavor the meat and help with the color and caramelized flavor that barbecue is built on. Depending on whether you want things spicy, sweet, or seasoned with hervs, you can mix and match these rubs with a variety of different meats. I will post a new rub each week. Rub Monday is my latest theme.

• 1/2 C salt
  
• 1/2 C sugar(turbinado optional)
  
• 1/4 C brown sugar
  
• 1 tblsp granulated*garlic
  
• 1 tblsp granulated* onion
  
• 2 tblsp paprika
  
• 2 tblsp chili powder
  
• 2 tblsp black pepper
  
• 2 tsp cayenne pepper
  
• 1 tblsp dried thyme
  
• 1 tblsp ground cumin
  
• 1 tsp ground nutmeg
  

*Granulated garlic and onion
are coarser than powder, but
the powders can be substituted.

This is a very good basic barbecue rub. It works well on any food for smoking or grilling. *Yield: 1 1/2 cups

Combine all ingredients, mix well, and store in an airtight container.

Smoked Turkey Breast

• 1 boneless turkey breast (3-4pounds)skin on
  
• 1 double recipe Alabama White Barbecue Sauce(see last post)
  
• Big-Time Barbecue Rub, to tast(see recipe next post.

This is one of my favorite things from the slow barbecue pit. That might be true because I cook too much pork, but it might also be because it's so good.
Yield:8-10 servings

Note:This recipe requires advanced preparation.

Place the turkey breast in a plastic cooking bag and pou half the white sauce over it. Close the bag up tightly and put it in the refrigerator for a full day. Massage it and flip it over occasionally.

Prepare the cooker for indirect cooking at 275

F, using pecan wood for flavor.

Alabama White Barbecue Sauce

• 1 C Mayonaise
  
• 3/4 C white vinegar
  
• 1 Tblsp lemon uice
  
• 1 tblsp freshly ground pepper
  
• 1 Tblsp sugar
  
• 1 tspn prepared horseradish
  
• 1 tsp salt
  

White barbecue sauce is something that you won't see bery far outside of northern Alabama. But when you are there you really should stop and try some.
Did Bob Gibson's BBQ in Decatur, Alabama, is wher it all began. They still serve it every day. They us it to make their world-famous barbecued chicken the same way they've been making it for almost eighty years. In the back by the old-fashioned wood burning pits, they dunk the chickens innediately in the white sauceas they come off the fire. Great stuff!! *Yield:about 2 Cups

Combine all ingredients in a bowl, mix well, and refrigerate. Store in a covered glass or plastic container in the refrigerator for up to 1 month. Page 24



Dr. BBQ's Big-Time Barbecue Cookbook

Italian Meatballs and Sauce

Ingredients

• 1 egg
  
• 1/4 cup fine dry bread crumbs or 2 slices of bread torn into small pieces
  
• 1 medium onion, finely chopped (1/2 cup)
  
• 1/4 teaspoon dried oregano, crushed
  
• 1 pound lean ground beef
  
• 1/2 cup chopped red pepper
  
• 1 tablespoon cooking oil
  
• 1 15oz can crushed tomatoes
  
• 1 15oz tomato sauce
  
• 2 tablespoons brown sugar
  
• 1 teaspoon chili powder
  
• 1/4 teaspoon black pepper
  
• 1/4 teaspoon garlic salt
  
• Dash bottled hot pepper sauce (optional)
  

Directions
1. Heat oven to 350 degree F. Combine egg, bread crumbs, 1/4 cup of the onion, and the oregano in a large mixing bowl. Add the ground beef and mix well. Shape into 42 meatballs about 3/4-inch in diameter. Arrange in a single layer in a 15x10x1-inch baking pan. Bake for 12 to 15 minutes or until no pink remains. Drain well.

2. Meanwhile, cook remaining 1/4 cup onion and the sweet pepper in hot oil in a large saucepan until vegetables are tender. Stir in tomato sauce, brown sugar, chili powder, black pepper, garlic salt, and if desired, hot pepper sauce. Bring to boiling. Reduce heat and simmer, uncovered, for 5 minutes. Add meatballs to mixture and simmer on low heat 15 to 20 minutes. Serve immediately. Makes 21 servings.

For a chunkier sauce add chopped vegetables of your choice. I usually use celery, carrots, mushrooms and canned stewed tomatoes.

Make-Ahead Tip: Carefully place drained meatballs in sauce. Place in shallow freezer containers. Cool slightly. Cover and freeze up to 1 month. To serve, thaw meatball mixture in refrigerator overnight. Place in a large saucepan. Cook over medium-low heat until heated through (about 10 minutes), stirring occasionally. Or, to reheat in a crockery cooker, heat thawed meatballs and sauce, covered, on high heat for 2 to 2-1/2 hours

Open-Faced Meatball Sandwiches
Take meatball mixture and spoon over rolls of your choice. I add a garlic spread and a slice of choice to bread. Brown under a hot broiler. Serve and enjoy.

Awesome Applesauce

Prep time: 10 minutes

Ingredients:

• 2 small red apples
  
• 2 tbsp. lemon juice
  
• 2 tsp. sugar
  
• 2 pinches of cinnamon
  

Utensils:

• knife (You'll need help from your adult assistant.)
  
• blender or food processor
  
• measuring spoons
  
• serving bowls
  

Directions:

Peel the apples and cut them into small pieces. Throw out the core.
Put the apple pieces and lemon juice into the blender or food processor. Blend until the mixture is very smooth.
Pour the mixture into two small bowls and stir in the sugar and cinnamon.
Enjoy your awesome applesauce!
Serves: 2

Serving size: 1 bowl (half the recipe)

Nutritional analysis (per serving):

84 calories
0 g protein
0 g fat
22 g carbohydrate
2 g fiber
0 mg cholesterol
3 mg sodium
14 mg calcium
0.3 mg iron

Fool Proof Foil Packet Grilling
So you're left with no cleanup and food stays moist and juicy!!

Grilled Lemon and Herb Salmon Packets

Delicious dinner packets are perfect patio or picnic pleasers!

1. 2 cups uncooked instant rice
   
2. 1 can 14 ounces chicken broth
   
3. 1 cup (from 10-ounce bag) matchstick-cut carrots
   
4. 4 (4 to 6 ounces each) salmon fillets
   
5. 1 teaspoon lemon pepper seasoning salt
   
6. 1/2 teaspoon salt
   
7. 1/3 cup chopped fresh chives
   
8. 1 medium lemon, cut lengthwise in half, then cut crosswise into 1/4-inch slices
   

1 . Heat coals or gas grill for direct heat. Spray four 18x12-inch sheets of heavy-duty aluminum foil with cooking spray.
2 . Mix rice and broth in medium bowl. Let stand about 5 minutes or until most of broth is absorbed. Stir in carrots.
3 . Place salmon fillet on center of each foil piece. Sprinkle with lemon pepper seasoning salt and salt; top with chives. Arrange lemon slices over salmon. Spoon rice mixture around each fillet. Fold foil over salmon and rice so edges meet. Seal edges, making tight 1/2-inch fold; fold again. Allow space on sides for circulation and expansion.
4 . Cover and grill packets 4 to 6 inches from low heat 11 to 14 minutes or until salmon flakes easily with fork. Place packets on plates. Cut large X across top of each packet; fold back foil.

Substitution
Use whatever fresh herbs you have on hand. Basil, parsley or thyme would all be delicious with the salmon.


Success
Soaking the rice in broth before grilling the packets ensures the rice will be done at the same time as the salmon.

Salmon is packed with depression fighting proteins..
Salmon is a popular food, and reasonably healthy due to its high protein and Omega-3 fatty acids content and to its overall low fat levels.

Scrambled Egg Burritos
Makes 4 servings

For an easy brunch or light supper, serve this easy entreé with assorted fresh fruit and low-fat muffins. This recipe has 18 grams of protein.

Ingredients
Nonstick cooking spray
1 medium red bell pepper, chopped
5 green onions, sliced
1/2 teaspoon red pepper flakes
4 large eggs
1 tablespoon chopped fresh cilantro or parsley
4 (9-inch) whole wheat or whie flour tortillas
1/2 cup (2 ounces) shredded low-sodium reduced-fat Monterey Jack cheese
2 cups Black Bean & Tomato Salsa or prepared salsa
1/4 cup reduced-fat sour cream


1. Spray medium nonstick skillet with cooking spray. Heat over medium heat until hot. Add bell pepper, green onions and red pepper flakes; cook and stir 3 minutes or until vegetables are crisp-tender.

2. Add eggs to vegetables. Reduce heat to low. Cook and stir 3 minutes or until set. Sprinkle with cilantro.

3. Stack tortillas and wrap in paper towels. Microwave on HIGH 1 minute or until tortillas are hot.

4. Place 1/4 egg mixture on each tortilla. Sprinkle with 2 tablespoons cheese. Fold sides over to enclose filling. Serve with salsa.


Nutrients per Serving
(1 burrito with 1 tablespoon plus 1 teaspoon salsa)
Calories 192
Calories from Fat 25 %
Total Fat 5 g
Saturated Fat 3 g
Cholesterol 10 mg
Carbohydrate 23 g
Fiber 2 g
Protein 13 g
Sodium 423 mg

Protein Linked to Depression
By Steven Reinberg
HealthDay Reporter

THURSDAY, Jan. 5 (HealthDay News) -- Researchers have identified a protein that seems to play a key role in fighting depression. Read more....

New antidepressants might result from this discovery, researchers say

I will be listing recipes with plenty of protein to fight off depression.

Asian Chicken Salad

Crunchy vegetables and tender chicken brests tossed in a tangy vinaigrette make a refreshing main-dish salad. If you poach the chicken yourself, reserve 3/4 cup of the cooking liquid to make the dressing.

Dressing
1/4 cup reduced-sodium soy sauce
3 Tbsp rice-wine vinegar
1 1/2 Tbsp brown sugar
1 1/2 sesame oil
1 1/2 tsp chile-garlic sauce
3 Tbsp canola oil
1 Tbsp minced fresh ginger
2 cloves garlic, minced
1 Tbsp tahini paste
3/4 cup chicken broth or reserved chicken
poaching liquid

Salad
2 Tbsp sesame seeds
8 cups shredded cabbage(1 small head)
1 1/2 cups grated carrots(2-3medium)
5 radishes, sliced(about 1 cup)
1/2 cup chopped scallions
3 1/2 cups shredded skinless cooked chicken(about 1 1/2 pounds boneless, skinless chicken breast)

1. To prepare dressing.Combine soy sauce, vinegar, brown sugar, sesame oil and chile-garlic sauce in a glass measuring cup; stir to blend. Heat canola oil in a small saucepan over medium-high heat. Add ginger and garlic; cook, stirring, until fragrant, 1 to 2 minutes. Add the soy sauce mixture to the pan; bring to a simmer. Whisk in tahini and broth(or poaching liquid); cook until reduced slightly, 3 to 4 minutes. Let cool.

2. To prepare salad:Heat a small dry skillet over medium-low heat. Add sesame seeds and cook, stiring, until lightly browned and fragrant, 1 to 2 minutes. Transfer to a small plate to cool.
3.Combine cabbage, carrots, radishes, scallions and chicken in a large, shallow bowl. Stir dressing to recombine and drizzle over the salad; toss to coat. Sprinkle the sesame seeds on top.
To make ahead:The dressing will keep, covered, in the refrigerator for up to 2 days.

Helpful Hints

You won't need sugar with your tea if you drink jasmine tea or any of the lighter-bodied varieties, like Formosa Oolong, which have their own natural sweetness. They are fine for sugarless iced tea, too.

Calorie-free club soda adds sparkle to iced fruit juices, makes them go further and reduces calories per portion.

For tea flavoring, dissolve old-fashioned lemon drops or hard mint candy in your tea. They melt quickly and keep the tea brisk!

Make your own spiced tea or cider. Place orange peels, whole cloves, and cinnamon sticks in a 6-inch square peice of cheesecloth. Gather the corners and tie with a string. Steep in hot cider or tea for 10 minutes or longer if you want a stronger flavor.

Always chill juices or sodas before adding to beverage recipes.

To cool your punch, float an ice ring made from the punch rather than using ice cubes. Not only is this more decorative, but it also inhibits melting and diluting.

Place fresh or dried mint in the bottom of a cup of hot chocolate for a cool and refreshing taste.

One lemon yields about 1/4 cup juice; one orange yields about 1/3 cup joice. This is helpful in making fresh orange juice or lemonade!

Never boil coffee; it brings out the acid and causes a bitter taste. Store ground coffee in the rifrigerator or freezer to keep it fresh.

Always use COLD water for electrip drip coffee makers. Use 1 to 2 tablespoons ground coffee for each cup of water.

Seeds and nuts, both shelled and unshelled, keep best and longest when stored in the freezer. Unshelled nut crack more easily when frozen. Nuts and seeds can be u7sed directly from the freezer.

Cheeses should be served at room temperature, approxitmately 70 degrees.

To prevent cheese from sticking to a grater spray the grater with cooking spray before beginning.

If you have any helpful hints to share, or if you think these hints are out dated and you know a better way, please let me know in the comments section.