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.