Cajun Seasoning

*great for sprinkling over chicken, steak, pork & fish

Ingredients:

2 1/2 tbsp paprika
2 tbsp salt
2 tbsp garlic powder
1 tbsp black pepper
1 tbsp onion powder
1 tbsp cayenne pepper
1 tbsp dried oregano
1 tbsp dried thyme

Directions:

Combine all ingredients thoroughly, and keep in an airtight container

Yield: makes approx 2/3 cup

Jerk Seasoning

*Sprinkle over chicken, pork chops, or fish prior to cooking; it's hot, sweet & spicy!

Ingredients:

1 tbsp onion flakes
2 tsp ground thyme
1 tsp ground allspice
1/4 tsp ground cinnamon
1 tsp black pepper
1 tsp cayenne pepper
1 tbsp onion powder
2 tsp salt
1/4 tsp ground nutmeg
2 tbsp Splenda

Directions:

Combine all ingredients, and store in an airtight container.

Yield: Makes about 1/3 cup

Barbecue Rub

Ingredients:

1/4 c Splenda
1 tbsp seasoning salt
1 tbsp garlic powder
1 tbsp celery salt
1 tbsp onion powder
2 tbsp paprika
1 tbsp chili powder
2 tsp pepper
1 tsp lemon pepper
1 tsp sage
1 tsp dry mustard
1/2 tsp dried thyme
1/2 tsp cayenne pepper

Directions:

Combine everything, stir well and store in a shaker. Sprinkle over pork, beef and chicken.

Yield: Makes approx 2/3 cup

Ketchup Recipe

6 oz tomato paste
1/2 c water
1/4 c apple cider vinegar
5 tsp Splenda
1/4 tsp onion powder
1 tsp salt
1/8 tsp allspice
1/8 tsp ground cloves
1/8 tsp cinnamon
1/8 tsp garlic powder

Mix all ingredients in saucepan, simmer over low heat until well blended. Keep in refrigerator in airtight container


FYI: this is for 25 servings of 1 TBSP

There is 1.7g of carbs per serving which come from the tomato paste - which the only ingredient is tomatoes which is an allowable occasional vegetable...so just use in moderation!

Sweet & Sour Sauce

1/2 Tbsp Worchester
1/4 c Vinegar
1/2 c Water
3 Tbsp Splenda
1/2 C Homemade Ketchup
1 tsp Onion Powder

*use to cook meatballs etc

• Shrimp (1 ½ lbs., peeled and deveined)
• Garlic cloves (2, minced)
• SF Honey (2 tablespoons)
• Lemon juice (¼ cup)
• Dijon mustard (3 tablespoons)

Preparation: Combine all ingredients except shrimp, and stir with a whisk. Thread shrimp onto skewers. Brush one side of shrimp with glaze. Grill for one to two minutes. Turn shrimp, brush with glaze, and cook two minutes or until shrimp are opaque. Serves four.

• 4 boneless, skinless chicken breast halves
• 1 (16 ounce) package deli sauerkraut, drained and rinsed
• 1 teaspoon garlic powder
• 3/4 to 1 cup barbecue sauce

Spread sauerkraut evenly on bottom of ungreased 11 x 7-inch baking pan. Place chicken on top, sprinkle with garlic powder. Spread barbecue sauce over chicken. Cover and bake at 350 degrees F for about 1 hour until chicken is done.

• Chicken pieces
• Vegetable oil
• Garlic powder
• Salt and pepper to taste
• Worcestershire sauce

Rub each piece of chicken with oil, and lay in a 13 x 9-inch baking dish. Sprinkle with garlic powder, salt and pepper. Pour 2 or 3 tablespoons Worcestershire sauce over chicken. Bake at 350 degrees F for about 1 hour, covered. The chicken and the gravy it makes will be a beautiful golden brown.

• 6 boneless, skinless chicken breast halves
• 1/4 cup lemon juice
• 2 teaspoons dried oregano
• 1/2 teaspoon salt or garlic powder
• 1/4 teaspoon ground black pepper
• Extra-virgin olive oil

Heat oven to 375 degrees F.

Place chicken breasts in a greased 9 x 13-inch baking dish.

In a small bowl, mix together lemon juice, oregano, salt and pepper. Pour over chicken. Place in oven. Brush with olive oil every 10 minutes, turning chicken pieces over occasionally.

Bake for 40 to 50 minutes or until juices run clear when pierced with a fork.

• 6 boneless chicken breast halves
• 3 tablespoons Dijon mustard
• 3 tablespoons dried tarragon
• Juice of 5 limes or 3 large lemons

With mallet, pound chicken breasts between sheets of plastic wrap.

In small bowl, combine mustard, tarragon and lime juice and mix well with fork. Brush mustard-tarragon mixture on each chicken cutlet. Grill chicken until done, about 4 minutes on each side. Do not overcook.

Ingredients

• 2 pound(s) asparagus, tough ends trimmed, cut into 1-inch pieces
• 2 tablespoon(s) chili powder
• 1/2 teaspoon(s) garlic powder
• 1/2 teaspoon(s) salt, divided
• 1 pound(s) tilapia, Pacific sole or other firm white fish fillets
• 2 tablespoon(s) extra-virgin olive oil
• 3 tablespoon(s) lemon juice

Directions

Bring 1 inch of water to a boil in a large saucepan. Put asparagus in a steamer basket, place in the pan, cover and steam until tender-crisp, about 4 minutes. Transfer to a large plate, spreading out to cool.

Combine chili powder, garlic powder and 1/4 teaspoon salt on a plate. Dredge fillets in the spice mixture to coat. Heat oil in a large nonstick skillet over medium-high heat. Add the fish and cook until just opaque in the center, gently turning halfway, 5 to 7 minutes total. Divide among 4 plates. Immediately add lemon juice, the remaining 1/4 teaspoon salt and asparagus to the pan and cook, stirring constantly, until the asparagus is coated and heated through, about 2 minutes. Serve the asparagus with the fish.

SERVES 10

• Lime zest, grated 2 Tbsp.
• Cilantro, chopped 1 cup
• Garlic, minced 1⁄4 cup
• Cumin, ground 1 Tbsp.
• Olive oil 1⁄4 cup
• Alaska Halibut fillets, 10 ea.

6 to 8 oz.
1. Combine lime zest, cilantro, garlic, cumin and olive oil.
2. Season halibut to taste with salt and pepper;coat pieces with cilantro-lime mixture.
3. Roast fillets at 425°F until cooked through.

SERVES 10

• Cumin, ground 2 Tbsp.
• Coriander, ground 1 tsp.
• Cayenne pepper 1⁄2 tsp.
• Dried oregano 2 tsp.
• Olive oil 1⁄4 cup
• Alaska Halibut fillets, 10 ea. 6 to 8 oz.

1. Mix cumin, coriander, cayenne, oregano and olive oil to form a paste.
2. Season halibut to taste with salt and pepper; coat with spice paste.
3. Grill to desired doneness.

ZUCCINI "PASTA"


2 pounds zucchini (or a combination of yellow and green zucchini)

2 tablespoons extra virgin olive oil

Sea salt and freshly ground pepper

3/4 cup fresh tomato sauce (optional)



1. Using a vegetable peeler, cut the zucchini into lengthwise ribbons. Peel off several from one side, then turn the zucchini and peel off more. Continue to turn and peel away ribbons until you get to the seeds at the core of the zucchini. Discard the core. You can also do this on a mandolin, adjusted to a very thin slice.

2. Cook the zucchini strips in two batches. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. When it is hot, add the zucchini ribbons and 1/2 teaspoon sea salt. Cook, tossing and stirring the zucchini, for two to three minutes, until softened and beginning to turn translucent. Adjust salt and add freshly ground pepper to taste, and transfer to a serving dish. Repeat with the remaining olive oil and zucchini. Serve, topping with tomato sauce and freshly grated Parmesan if desired.

Yield: Serves four

Advance preparation: This dish is best served right away. But you can enjoy leftovers, which I like to eat cold, doused with lemon juice and a drop of olive oil.
Be careful not to overcook them. They fall apart otherwise.

SUPERBOWL

Spicy chicken legs:

Ingredients:

•2 tablespoons olive oil
•2 teaspoons paprika
•1 teaspoon dried thyme
•1 teaspoon chili powder
•1/2 teaspoon dried cumin
•1/2 teaspoon garlic powder
•1/2 teaspoon sea salt
•1/2 teaspoon pepper
•1/4 teaspoon ground nutmeg
•6 chicken legs with thighs, rinsed and patted dry)
Directions:

In a small bowl, mix oil and spices. Rub chicken legs with spice mixture; arrange on a baking sheet. Refrigerate 30 minutes.Heat oven to 350F. Bake chicken 40 to 45 minutes or until cooked through