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c_b ....keep yourself out of the hospital!! Watch your salt and fat intake :woot:

 

Oh, I am Jacee. I know fried foods are not the way to go but I can't resist a nice tenderloin sandwich once in awhile and I DO trim up the meat first.

I keep a notebook and on it I have columns for Calories, Fat, and Sodium. I write down everything I eat and how much of each column is in it. ;) I prefer no more than 1800 calories, 45 grams of fat and DEFINITELY no more than 2000mg of sodium. I don't like the ventilator or those life-flight helicopter rides. ;)

 

edit: AND I've become an avid label reader, checking the nutrition level on everything I buy. You'd be floored (well YOU wouldn't) but the agerage person wouldn't believe the salt content of even 1/3 of what goes in their mouth daily... French Fries from MickeyD's I can eat about 5 fries total. A Spicy CHicken sandwich from Wendy's is 1/2 my total food for the day.

Calories 510

Calories from fat 189 % Daily Value 1 Total Fat 21g 32% Sat. Fat 4g 20% Trans Fat 0g Cholesterol 75mg 25% Sodium 1110mg 46% Total Carbs. 51g 17% Dietary Fiber 3g 12% Sugars 5g Protein 29g Calcium 60mg Potassium 490mg

How to burn 510 calories2
  • 133 mins walking
  • 58 mins jogging
  • 42 mins swimming
  • 69 mins cycling

 

 

 

 

:geezer:

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Don't really have a menu for this one but yesterday I bought a whole fryer chicken and split it down the breast (I should have split it down the back, I WILL next time) and spatchcocked it (folded it out flat). I put some homemade BBQ rub on it (no salt!) and let it sit for the afternoon in the fridge for a few hours. Later I fired up the Brinkman smoker grill and put my chicken on (bony side down), left it about 30 min and flipped it for another 30. Served up with some store bought mac N cheese and a mushroom/herb risotto. YUM!

Toss in a little homemade BBQ sauce (I only add half as much salt as the recipe calls for) and away we go!

I think it's a chicken fried rice kind of night! You guessed it, Leftovers!

 

 

 

 

:geezer:

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Chinese Restaurant Buffet Style Green Beans

***Note: I DO NOT add the salt called for later in the recipe, even Braggs Aminos are salty enough for me!

1 Tbs. less-sodium soy sauce (I use Braggs Liquid Aminos, it's lower in salt)
1 Tbs. honey
1 Tbs. unsalted butter
2 Tbs. extra-virgin olive oil
12 oz. green beans, trimmed
salt
1 Tbs. minced garlic

Combine the soy sauce, honey, and 1 Tbs. water in a small dish and set near the stove. Set a shallow serving dish near the stove, too.
In a 10-inch straight-sided sauté pan, heat the butter with the olive oil over medium-high heat. When the butter is melted, add the green beans and 1/2 tsp. salt and toss with tongs to coat well. Cook, turning the beans occasionally, until most are well browned, shrunken, and tender, 7 to 8 minutes. (The butter in the pan will have turned dark brown.)
Reduce the heat to low, add the garlic, and cook, stirring constantly with a heatproof rubber spatula, until the garlic is softened and fragrant, 15 to 20 seconds. Carefully add the soy mixture (you’ll need to scrape the honey into the pan). Cook, stirring, until the liquid reduces to a glazey consistency that coats the beans, 30 to 45 seconds.
Immediately transfer the beans to the serving dish, scraping the pan with the spatula to get all of the garlicky sauce.

Let sit for a few minutes and then serve warm.

Nutrition information (per serving):
Size : based on three servings (4 oz.)
Calories (kcal): 170,
Fat (kcal): 13,
Fat Calories: 110g
Saturated Fat: 3.5g
Protein: 2g
Monounsaturated Fat: 8g
Carbohydrates: 14mg
Polyunsaturated Fat: 1mg
Sodium: 370mg
Cholesterol: 10g
Fiber: 4g

 

 

 

 

:geezer:

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Made this for supper last night, YUM!! :)

 

Chinese Flank Steak...similar to pepper steak

1 1/2 lb. of flank steak
3 tbsp. sesame seeds
1 tbsp. honey
2 tbsp. soy sauce I use Braggs Liquid Aminos (lower sodium)
2 tsp. dark sesame oil (optional)
1 tsp. hot pepper flakes
1/2 tsp. black pepper
1/2 tsp. salt
2 tbsp. vegetable oil

Methods/steps

Slice flank steak across the grain as
thinly as possible and place the strips
in a bowl with sesame seeds, honey,
soy sauce, sesame oil if using, hot
pepper flakes, black pepper and salt.
Toss to coat the steak with ingredients.
Heat a wide skillet or wok over high
heat for 30 seconds. Add vegetable oil
and heat several seconds more so it
becomes very hot. Add the steak
strips and marinade to the pan and
stir constantly until they have
browned all over. Serve with onion and
sliced green pepper and broccoli
florets.


Additional Tips
Ready in 30 min

 

 

 

 

:geezer:
 

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Asian Seared Chicken w/Stir Fry Green Beans (can use Snow Peas if preferred)

 

4 skin-on bone-in chicken thighs (about 1 to 1 and 1/4 lbs)
2 tablespoons sesame oil
1 and 1/2 teaspoons baking soda
2 and 1/2 teaspoons cornstarch
2 teaspoons soy sauce
1 teaspoon sriracha hot sauce
salt, to sprinkle on chicken
1 tablespoon sesame oil
1 pound green beans, washed and trimmed
1 cup chicken or vegetable broth
3 tablespoons soy sauce
2 tablespoon Thai sweet chili sauce
1 tablespoon sesame oil
4 teaspoons cornstarch

Instructions

Trim the fat and excess skin from each chicken thigh.
In a medium bowl, combine raw chicken, 2 tablespoons sesame oil, baking soda,
cornstarch, soy sauce, and sriracha.
You will feel weird dumping dry cornstarch on your chicken. Just do it.
Mix it up and it will come together I promise.
Let the chicken marinate in the fridge for about an hour. 15 minutes will do it too. Longer is better but don't
stress about it.
Preheat your oven to 400 degrees F.
Spray a small casserole dish (big enough to lay each piece of chicken flat) with nonstick spray.
Heat a dry 12-inch skillet on medium high heat. Salt the tops (skin side) of each chicken thigh.
Add 1 tablespoon sesame oil to the hot skillet. When it shimmers (if your pan is hot, this will happen right
away. Don't let it smoke.) swirl the oil around and then add the chicken, skin side down. Leave as much space
in between each thigh as you can.
Sear for 2-3 minutes. Keep an eye on it. Salt the side of the chicken that's facing up. When the bottom is brown
and nice and crispy looking, use tongs to flip the chicken. (Discard excess marinade)
Sear for another 1-3 minutes until browned. Turn off the heat and remove the
chicken to the prepared casserole dish. Set aside the dirty skillet, don't clean it.
Bake the chicken in the oven at 400 for about 20 minutes, or until a meat thermometer reads 165 degrees. (If
your chicken is done before you're done with the green beans, turn off the oven for a few minutes, then turn
the oven to 170 degrees ("keep warm" setting) and put the chicken back in the oven to keep it from getting cold.
Meanwhile, wash and trim the green beans.
Prepare the sauce: in a measuring cup, combine 1 cup COLD* chicken broth, 3 tablespoons soy sauce, Thai sweet
chili sauce, 1 tablespoon sesame oil. Whisk in the 4 teaspoons cornstarch. Set aside.
When the chicken is done or almost done, blanch the green beans: boil a medium pot of water on high heat (like
8 ish cups of water) with 1 tablespoon of salt. When the water is at a rolling boil, add the green beans all
at once and cover immediately with a lid. Leave the heat on high. Set a timer for 2 minutes.
Heat the skillet (that you seared the chicken in) on medium high heat. If there is plenty of oil leftover, great, if not, add

1 teaspoon olive or sesame oil. Drain the beans after 2 minutes, and immediately dump them into the hot
skillet. Be careful, oil may splatter. Saute for 1 minute. Add the sauce you prepared.
Bring the sauce to a boil over medium high heat. When it is bubbling and thickened and the green beans, & cook
till crisp-tender, add the chicken and turn off the heat.
Serve with brown rice, Coconut Jasmine Rice with Cilantro, or Asian Cauliflower "Rice."

Notes
*Whenever you mix cornstarch into liquid, the liquid MUST be cold, otherwise the cornstarch will clump
up and be gross (and not thicken your sauce.)

 

Yummy! I DO NOT add the salt and I use low sodium soy sauce.

 

 

 

 

:geezer:

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Pork Kebabs w/onion, peppers, mushrooms, pineapple, etc...

 

2 tsp. granulated garlic
2 tsp. paprika
2 tsp. granulated onion
1/2 tsp. red pepper flakes
1/2 C ketchup
1/4 C soy sauce
1 T fresh ginger root, finely chopped
2 T sesame oil
3 T honey whiskey
3 T dark brown sugar
1 1/2–2 lbs. country-style pork ribs, cut into 11/2 in. cubes

Directions
Combine spices, red pepper flakes, ketchup, soy sauce, ginger root, sesame oil,
whiskey and brown sugar in a large bowl; add cubed pork and let marinate for 4-6 hours.
Heat an oiled grill over medium-high heat. Remove pork cubes from marinade,
reserving marinade; thread marinated pork cubes onto soaked wooden skewers,
leaving approximately 1/4-inch space between each cube. Grill uncovered for 10-12 min.,
turning every two to three min. to brown evenly until cooked throughout.
Meanwhile, bring reserved marinade to a boil in a saucepan over medium-high heat; boil for
two to three min., then remove from heat. Serve kebabs with warm sauce. (Boiling the
marinade makes it perfectly safe to use.)

 

 

 

 

:geezer:

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Trying this out today except that I'm using "Country Style" ribs...and no salt added to anything. Oh, and 1/2 of the hot sauce...

Using my homemade Carolina rub with no salt added. ;) Going with steamed in the bag ear corn and home grown green beans. YUM!

Recipe courtesy of bbqpitboys.com

 

Rack of pork spare ribs — 2
Pork rub — 1/4 Cup (4 tbs)

FOR HONEY MUSTARD SAUCE
Ketchup — 1 Cup (16 tbs)
Honey mustard — 1/2 Cup (8 tbs)
Vinegar — 4 Tablespoon
Dark brown sugar — 1/2 Cup (8 tbs)
Ground black pepper — 1 Teaspoon
Hot sauce — 4 Tablespoon

DIRECTIONS:

GETTING READY:
Clean and score the back membrane of
pork ribs. Coat the meat with rub and
let sit for a couple of hours. (***Note: I remove as much membrane as possible, makes the ribs more tender ;) )

MAKING:
FOR HONEY MUSTARD SAUCE:
In a saucepan, combine ketchup, honey
mustard, vinegar, brown sugar, black
pepper, and hot sauce. Mix well.
On hot grill, over indirect flame,
place meat, cover and cook at 250-275
degree F for 3 1/2-4 hours, flipping
occasionally.
Heat the sauce and in the last one
hour of cooking baste the meat quite
a few times with it.
Remove the meat from grill and let
rest before carving.

 

 

Carolina Rub...once again I do not add the salt ;)

2 tablespoons/30 mL salt
2 tablespoons/30 mL sugar
2 tablespoons/30 mL brown sugar
2 tablespoons/30 mL ground cumin
2 tablespoons/30 mL chili powder
2 tablespoons/30 mL freshly ground black pepper
1 tablespoon/15 mL cayenne pepper
1/4 cup/60 mL paprika

Combine all ingredients in a small bowl and mix well
use as a dry rub on beef, chicken, lamb or pork.
 

 

Sounds like a good one for the 4th!

 

 

 

 

:geezer:

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Chocolate Oatmeal No Bake Cookies


1/2 C Butter

2 C Sugar

1/2 C Milk

4 Tbsp Cocoa

1/2 C Peanut Butter

3 1/2 C Quick cooking Oats

2 tsp. Vanilla


Add the first 4 ingredients in a saucepan. Bring to a rolling boil, and boil for 1 minute.

Stir in the next 3 ingredients and drop onto wax/foil paper. Let cool until set.


:) Y

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Oktoberfest Chili

2 pounds fresh bratwurst links, cut into 1-inch slices
3 Tablespoons bacon drippings
1 large onion, diced
1 green bell pepper, diced
1 jalapeno peppers diced

5 cloves garlic, minced
2 teaspoons garlic powder
2 teaspoons paprika
2 teaspoon oregano
1 Tablespoon black pepper

1 Tablespoon cumin
3 Tablespoons chili powder
1 Tablespoon salt
1 (14 ounce) can Frank's sauerkraut, drained
2 (14.5 ounce) cans Chili Ready diced tomatoes
1 (15.5 ounce) can Chili Beans
1 (15 ounce) can Pinto Beans
1 (15 ounce) can Dark Red Kidney Beans
2 (8 ounce) cans Tomato sauce
2 cups tomato juice
1 (12 ounce) German Oktoberfest beer
1/4 cup Semi-Sweet chocolate chips

 

Instructions
Place the bratwurst into a large dutch oven with about 1 Tablespoon of bacon drippings over medium heat; cook and stir the bratwurst until the pieces are browned and no longer pink inside, (takes about 15 minutes).
Remove from pot, set aside. Drain excess grease.
Place remaining bacon drippings into the dutch oven, along with the bell pepper, jalapeno pepper, and garlic and saute until the onion is translucent.Add the bratwurst back into the pot, stir in the sauerkraut, beans, diced tomatoes, tomato sauce, tomato juice, beer and spices.
Bring the chili to a boil, reduce the temperature to low, and stir in the chocolate until melted.
Simmer on low, stirring occasionally for a few hours. OR Place in your crock pot on low and let it take it's time without any work from you.

 

 

 

 

:geezer:

 

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Tomk_ here's one for you...

Chicken Fried Venison Steaks


 4 Tenderized Venison Steaks
 1 c. whole milk
 2 eggs
 1 1/2 - 2 c. flour
 1 tsp. salt (I don't use the salt myself)
 1 tbsp. black pepper
 cooking oil
 Good heavy skillet


I start heating my skillet first and when it gets warmed up (7 minutes), I add my cooking oil and let it heat also.
While that is heating up. Place steaks (2 at a time) in shallow dish containing milk and egg stirred together.
 Next, mix the flour, salt and pepper in a shallow dish. Remove steak from milk/egg mixture, dredge in flour mixture,
 place into skillet and brown on both sides. Continue cooking until all steaks are cooked.

Great with some creamed gravy and mashy taters!

 

 

 

 

:geezer:

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That's similiar to what I do... but it's more work than I do.

 

I don't tenderize the steaks and I don't bother with the milk and eggs.  I season some flour in a shallow dish, dredge the steaks both sides and then throw in a hot cast iron skillet with some bacon grease.  Brown both sides for just a couple of minutes and pull the meat.  Often I'll then throw my leftover seasoned flour in the skillet and make a brown gravy, sometimes I'll even supplement by throwing a can of mushroom soup in there.  Add either some boiled or fried potatoes and maybe some green beans and ... I can eat my weight pretty much every day.

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3 hours ago, Tomk_ said:

That's similiar to what I do... but it's more work than I do.

 

I don't tenderize the steaks and I don't bother with the milk and eggs.  I season some flour in a shallow dish, dredge the steaks both sides and then throw in a hot cast iron skillet with some bacon grease.  Brown both sides for just a couple of minutes and pull the meat.  Often I'll then throw my leftover seasoned flour in the skillet and make a brown gravy, sometimes I'll even supplement by throwing a can of mushroom soup in there.  Add either some boiled or fried potatoes and maybe some green beans and ... I can eat my weight pretty much every day.

 

:tup:

 

 

 

 

:geezer:

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Filipino Pork Menudo


2 lbs pork shoulder sliced into bite-sized pieces
2 tbsp lemon or calamansi juice
2 tbsp soy sauce ( I make my own soy sauce w/o salt, it's also a good substitute for the fish sauce )
1 tbsp fish sauce
1/2 tsp ground pepper
2 cloves garlic chopped
1 medium onion chopped
2 medium tomatoes chopped
2 tbsp olive oil
1 tsp paprika
1 red bell pepper deseeded and sliced into cubes
1 green bell pepper deseeded and sliced into cubes
2 large potatoes peeled and cubed
1 carrot peeled and diced
1 cup frozen green peas 

1 cup raisins
1 cup water
1 cup canned garbanzo beans rinsed and drained, (chickpeas)

 

Instructions

Marinate pork pieces in soy sauce and lemon juice for half an hour. In a heavy pan, heat 2 tablespoons olive oil and sauté garlic and onions for       couple of minutes.
Add tomatoes and cook until mushy. Season with fish sauce and ground pepper.
Add marinated pork pieces and cook until meat are no longer pink. Add bell peppers, paprika and water.
Let the mixture boil, then lower heat and simmer for 45 minutes or until pork meat are tender.
Add more water if needed.
Add potatoes, carrots and green peas. Simmer for 10 minutes.
Stir in chickpeas and raisins. Cook for another 5 minutes. Correct seasonings.
Serve with steamed rice.

 

Pretty yummy stuff!

 

 

 

 

:geezer:

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Crab Bisque

 

18 oz crab meat
 2 stalks celery (3/4 C) fine dice, reserve leaves
 1 carrot (1/2 C) fine dice
 1 clove garlic, minced
 celery leaves, chopped
 1 T parsley
 3 T butter
 2 C chicken broth
 2 C light cream
 1/2 C sherry
 2-3 T flour to thicken

 Directions
 Melt butter in large pot. Add celery and carrots. Cook until softened 5-7 min.
 Sprinkle in flour and cook stirring for 1 min. Pour in chicken broth,
 garlic and celery leaves, parsley, sherry. Bring to boil and cook 1 min.
 Reduce heat stir in crab and cream.
 Add pepper to taste. Cook until heated through.
 DO NOT BOIL AGAIN!
 Can add Old Bay to taste.

 

 

 

 

:geezer:

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Black Pepper Beef Stir Fry

 

STIR-FRY:
 9 oz beef sirloin, fat removed and meat cut
 into 1/4-inch slices
 1 tbsp of cornstarch
 2 tbsps of peanut oil
 1-inch piece of fresh ginger, peeled and
 grated
 11 oz mixture of sliced snow peas, broccoli,
 sugar snap peas, baby bok choy, red cabbage,
 ribbons of carrot, and baby scallions
 Dash of light soy sauce or to taste

 MARINADE:
 1 tbsp of dark soy sauce (I use Braggs Liquid Aminos for ALL the soy sauce or I make my own with no salt)
 1 tbsp of light soy sauce
 1 tbsp of Shaohsing rice wine or dry sherry
 2 pinches black pepper

    
 Directions

 For the Marinade:
 Mix together the ingredients for the
 marinade in a large bowl, then add the beef
 and stir to coat. Cover the bowl with
 plastic wrap and set aside for 20 minutes
 to marinate, then remove from the marinade
 (reserving it) and dust with the cornstarch.

 For the Stir-Fry:
 Heat a wok over high heat, and when it
 starts to smoke, add half the peanut oil.
 Add the ginger and stir-fry for a second
 or so, then add the vegetable mixture and
 toss together in the wok. Add a drop of
 water to create a little steam for cooking
 the vegetables. Cook for 1 minute and
 transfer to a plate.

 Place the wok back over the heat and add
 the remaining peanut oil, followed by the
 beef. Let the meat settle for a few seconds,
 then stir in the wok for 1-2 minutes. Add
 the stir-fried vegetables and toss together
 with the beef. Season with additional light
 soy sauce, then transfer to a serving plate
 and eat immediately.

 

Yummy in my tummy! It's whats for supper... ;)

 

 

 

 

:geezer:

 

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3 Cup Chicken

 

1/4 cup Asian sesame oil
One (1-inch) piece fresh ginger, peeled and thinly sliced
12-15 medium garlic cloves, peeled
1-2 fresh Thai red chilis, stemmed and halved
2 pounds skin-on chicken
1/2 cup rice wine
1/4 cup soy sauce
1 tablespoon sugar
2 cups fresh Thai basil leaves (from 1 large bunch)
Steamed white rice, for serving

 

Directions
Heat sesame oil in a large skillet or wok over medium-high heat until shimmering. Add ginger, garlic, and chilis and cook until very fragrant, about 1 minute.
Add chicken pieces to the skillet in a single layer and cook, tilting the pan if necessary to submerge all pieces in the oil, for 1 minute. Flip chicken pieces and cook for 1 minute longer.
Add rice wine, soy sauce, and sugar and bring to a boil, stirring  to dissolve the sugar. Reduce heat to a simmer. Partially cover the skillet to prevent splashes of oil and cook, turning the chicken pieces every few minutes, until the chicken is cooked through, about 15 minutes. Stir in Thai basil and remove from heat. Serve immediately with rice.

 

 

 

 

:geezer:

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