N & L Cookbook » Entrees http://cookbook.atlow.org Nikulai & Lukas' recipe box Tue, 06 Apr 2010 11:44:59 +0000 http://wordpress.org/?v=2.9.2 en hourly 1 Eye of Round Roast http://cookbook.atlow.org/2010/04/06/eye-of-round-roast/ http://cookbook.atlow.org/2010/04/06/eye-of-round-roast/#comments Tue, 06 Apr 2010 10:38:09 +0000 Nikulai http://cookbook.atlow.org/?p=116

Ingredients

  • Eye of Round Roast
  • Salt
  • Pepper

Instructions

  1. Preheat the oven to 500.
  2. Trim the fat from the roast and season with salt and pepper.
  3. Place the roast in a roasting pan – do not cover or add water.
  4. Reduce oven temp to 475 and place roast in oven.
  5. Roast for seven minutes per pound.
  6. Turn oven off but do NOT open the door.
  7. Leave roast in hot oven until internal temperature reaches 145.
  8. Remove from oven, cover, and let stand for 10 minutes.
  9. Slice into thin slices and serve.

Cooking time (duration): 2 hours

]]> http://cookbook.atlow.org/2010/04/06/eye-of-round-roast/feed/ 2 Chicken Pot Pie http://cookbook.atlow.org/2009/11/22/chicken-pot-pie/ http://cookbook.atlow.org/2009/11/22/chicken-pot-pie/#comments Sun, 22 Nov 2009 05:39:15 +0000 Nikulai http://cookbook.atlow.org/?p=104

Ingredients

  • 1.5 cups low sodium chicken broth
  • 1/2 cup fat free half & half
  • 2 tablespoons all purpose flour
  • 1 tablespoon dijon mustard
  • 1/4 teaspoon black pepper
  • 1 tablespoon unsalted butter
  • 3 medium onions chopped
  • 3 cloves minced garlic
  • 1/4 teaspoon dried thyme
  • 2 cups frozen vegetables (corn, carrots, peas, etc.)
  • 1.5 cups cooked chicken breast
  • 1 package (6 oz) refrigerated buttermilk biscuits

Instructions

  1. Preheat oven to 425
  2. Spray 3 quart dish with cooking spray
  3. Combine broth, half and half, flour, mustard and pepper until well blended and set aside
  4. Melt the butter in a large skillet over medium high heat
  5. Add onion and allow to carmelize
  6. Add garlic and thyme and cook for a minute
  7. Add mixed vegetables and cook until heated through
  8. Add broth-half and half mixture and bring to boil
  9. Allow to thicken slightly
  10. Pour into baking dish
  11. Arrange biscuits on top
  12. Bake 10-15 minutes until biscuits are golden brown

Cooking time (duration): 35

Number of servings (yield): 4

Culinary tradition: USA (Traditional)

Microformatting by hRecipe. ]]> http://cookbook.atlow.org/2009/11/22/chicken-pot-pie/feed/ 0 Weight Watchers Meat Loaf http://cookbook.atlow.org/2009/11/15/weight-watchers-meat-loaf/ http://cookbook.atlow.org/2009/11/15/weight-watchers-meat-loaf/#comments Mon, 16 Nov 2009 00:32:42 +0000 Nikulai http://cookbook.atlow.org/?p=97

Ingredients

  • 4 tbs Worcestershire sauce
  • 3 lbs ground beef
  • 1/4 tsp thyme
  • 1tsp basil
  • 1 large onion diced and sweated
  • 1 & 1/2 c tomato sauce
  • 4 tbs brown sugar
  • 4 tbs chopped fresh parsley
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 4 large egg whites
  • 1 c quick cooking oats

Instructions

  1. If Sunday, invite Roan over.
  2. Preheat oven to 350
  3. Combine 1c tomato sauce, onion, parsley, brown sugar, salt, pepper, worchester sauce.
  4. Stir well.
  5. Add meat and oats. Stir just until blended.
  6. Perforate bottoms of 2 cheap foil pans.
  7. Coat with cooking spray
  8. Shape mixture into pans, place on a rack over a cookie sheet (to catch the fat)
  9. Brush remaining 1/2 cup tomato sauce over meat loaf
  10. Bake at 350 for 1 hour and 10 minutes or until done.
  11. Let stand 10 minutes before slicing
  12. Cut into 12 slices

Notes

WW Points: 5 points

Number of servings (yield): 6

Culinary tradition: USA (Traditional)

Microformatting by hRecipe. ]]> http://cookbook.atlow.org/2009/11/15/weight-watchers-meat-loaf/feed/ 1 Beef & Fruit Pie http://cookbook.atlow.org/2009/11/12/beef-fruit-pie/ http://cookbook.atlow.org/2009/11/12/beef-fruit-pie/#comments Fri, 13 Nov 2009 04:29:28 +0000 Nikulai http://cookbook.atlow.org/?p=94

Based on a recipe from Guenievre

Ingredients

  • 1 medium onion finely chopped
  • 2 pounds ground beef
  • 1 1/2 teaspoon Bonnefons Good spice mixture
  • 1 medium apple finely chopped
  • 1/2 cup raisins, chopped
  • 1/2 cup beef stock
  • 1/4 cup sherry or port
  • 3 Egg yolks
  • Cooking spray
  • 3 store bought prepared pie crusts

Instructions

  1. Preheat oven to 350
  2. Carmelize the onion then remove from the pan and set aside.
  3. Brown ground beef adding spice mixture as it cooks.
  4. Add apple and onion to beef and cook for another minute.
  5. Add the raisins, stock, sherry and egg yolks and cook until just begging to boil..
  6. Remove beef mix from heat and let cool.
  7. Coat a pie dish or a spring form pan with cooking spray.
  8. Line the pie dish / spring form pan with pie crust.
  9. Fill the pie dish with the meat mixture.
  10. Cover the pie pan with the remaining pie crust, crimp edges with a fork, and cut a couple of small vent slots.
  11. Bake for 15 to 20 minutes until golden brown and delicious.
  12. Cool before serving.

Cooking time (duration): 45

Number of servings (yield): 12

Microformatting by hRecipe. ]]> http://cookbook.atlow.org/2009/11/12/beef-fruit-pie/feed/ 0 Chicken Enchiladas with Salsa Verde http://cookbook.atlow.org/2009/11/10/89/ http://cookbook.atlow.org/2009/11/10/89/#comments Tue, 10 Nov 2009 23:46:49 +0000 Nikulai http://cookbook.atlow.org/?p=89

Ingredients

  • 4 chicken breasts
  • Non-stick cooking spray
  • 1 1/2 cups salsa verde
  • 12 six inch tortillas
  • 3/4cup part-skim ricotta cheese
  • 3/4cup shredded reduced fat Monterry Jack cheese
  • 1/2cup chopped fresh cilantro

Instructions

  1. Boil the chick for ~15 minutes then cool and shred.
  2. Spray a 9×13″ baking dish with non-stick spray.
  3. Put the salsa in a shallow plate.
  4. Dip both sides of a tortilla in the salsa.
  5. Top the tortilla with ~1/4cup of the chicken, ~1 tablespoon of the ricotta, and ~1/2 tablespoon of the Monterrey Jack cheese.
  6. Fold in the ends and roll the tortillathen place it seem side down in the baking dish.
  7. Repeat for remaining tortillas and chicken.
  8. Pour remaining salsa and Monterrey Jack cheese over the enchiladas.
  9. cover with plastic wrap and vent one corner.
  10. Microwave on high for five minutes until the cheese is melted and the enchiladas are heated through.
  11. Sprinkle with the cilantro.
  • WW Points: 7

Notes

  • We use a rotisserie chicken from the supermarket and shred the meat off of it.
  • We use a generic Mexican mix of part skim pre-shredded cheese.
  • We don’t add the cilantro.

Cooking time (duration): 20

Number of servings (yield): 6

Culinary tradition: Mexican

Microformatting by hRecipe.

]]> http://cookbook.atlow.org/2009/11/10/89/feed/ 1 Chicken Caciatore http://cookbook.atlow.org/2009/10/16/chicken-caciatore/ http://cookbook.atlow.org/2009/10/16/chicken-caciatore/#comments Fri, 16 Oct 2009 08:33:13 +0000 Nikulai http://cookbook.atlow.org/?p=83 Ingredients:

  • 1 pound boneless skinless chicken breast
  • 1 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/4 teaspoon crushed red pepper
  • cooking spray
  • 2 cups sliced mushrooms
  • 3/4 cups chopper bell pepper
  • 1 1/2 cups tomato-basil pasta sauce
  • 1/4 cup dry red wine
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 cup shaved Parmesan cheese

Directions:

  1. Heat large non-stick skillet over medium-high heat.
  2. Cut chicken into bite sized pieces and cover with oregano, basil, and pepper.
  3. Coat pan with cooking spray.
  4. Add chicken to pan and sauteed until lightly brown.
  5. Ad mushrooms and bell peppers to pan.
  6. Saute five minute.
  7. Stir in pasta sauce and wine and bring to a simmer.
  8. Cover, reduce heat, and simmer 10 minutes.
  9. Stir in salt and black pepper.
  10. Remove from heat, plate, and sprinkle with cheese.
  • Servings:  4 (1 cup chicken with 2 tablespoons cheese and 1 1/2 teaspoon basil)
  • Calories: 240
  • Fat: 6g
  • Fiber: 3g
]]> http://cookbook.atlow.org/2009/10/16/chicken-caciatore/feed/ 0 Adobo Chicken http://cookbook.atlow.org/2009/10/16/adobo-chicken/ http://cookbook.atlow.org/2009/10/16/adobo-chicken/#comments Fri, 16 Oct 2009 08:18:06 +0000 Nikulai http://cookbook.atlow.org/?p=81 Ingredients:

  • 1 tablespoon vegetable oil
  • 8 boneless skinless chicken thighs
  • 2 cups chopped onion
  • 5 minced garlic cloves
  • 6 tablespoons low sodium soy sauce
  • 3 tablespoons water
  • 3 tablespoons white vinegar
  • 2 tablespoons honey
  • 1 bay leaf
  • 3 cups cooked rice

Directions:

  1. Heat oil over medium high heat.
  2. Add chicken to pan and brown on each side.
  3. Remove chicken and set aside.
  4. Add onion to pan and cook until translucent.
  5. While cooking, combine soy sauce, water, vinegar, honey, pepper and bay leaf.
  6. Add garlic and cook for one minute, stirring frequently.
  7. Return chicken to pan.
  8. Add soy sauce mixture to pan.
  9. Bring to a boil and then reduce heat to medium.
  10. Cover and cook for 10 minutes or until chicken is done.
  11. Remove cover, remove chicken and set aside.
  12. Reduce and thicken sauce.
  13. Discard bay leaf.
  14. Serve over rice.
  • Servings:  4 (2 thighs + 6 tablespoons of sauce)
  • Calories: 485
  • Fat: 15g
  • Fiber: 2g
]]> http://cookbook.atlow.org/2009/10/16/adobo-chicken/feed/ 0 Corn & Beef Chili http://cookbook.atlow.org/2009/09/18/corn-beef-chili/ http://cookbook.atlow.org/2009/09/18/corn-beef-chili/#comments Sat, 19 Sep 2009 00:44:23 +0000 Nikulai http://cookbook.atlow.org/?p=78 Ingredients:

  • 1 pound lean ground beef
  • 1/4 teaspoon black pepper
  • 1 3/4 cups frozen whole kernel corn
  • 1 can (~14 oz) diced tomatoes, undrained
  • 1 1/2 cups chunky bottled salsa
  • 1 tablespoon adobo sauce

Directions:

  1. Heat a 4 quart saucepan over medium-high heat.
  2. Add ground beef and pepper.
  3. Cooke 10 minutes or until browned, stirring to crumble.
  4. Add corn, tomatoes, salsa, and adobo.
  5. Cover and bring to boil.
  6. Reduce heat and cook for 5 minutes or until heated through.
  • Servings:  5 (1 cup)
  • Calories:  245
  • Fat: 7g
  • Fiber: 6g
  • WW Points: 5
]]> http://cookbook.atlow.org/2009/09/18/corn-beef-chili/feed/ 0 Lemon & Oregano Rubbed Grilled Chicken http://cookbook.atlow.org/2009/09/01/lemon-oregano-rubbed-grilled-chicken/ http://cookbook.atlow.org/2009/09/01/lemon-oregano-rubbed-grilled-chicken/#comments Tue, 01 Sep 2009 23:05:27 +0000 Nikulai http://cookbook.atlow.org/?p=69 Ingredients:

  • 4 (6 ounce) boneless, skinless chick breast halves
  • grated rind of two lemons
  • 1 tablespoon olive oil
  • 1 1/2 teaspoon dried oregano
  • 3/4 teaspoon kosher salt
  • 1/2 teaspoon ground black pepper
  • 1/4 teaspoon water
  • 2 minced garlic cloves
  • 4 lemon halves

Directions:

  1. Pound chicken breast halves to 1/4 inch thickness.
  2. Combine lemon rind, oil, oregano, salt, black pepper, water, and garlic.
  3. Rub lemon-oregano mix over both sides of chicken
  4. Grill 3 minutes on each side or until done
  5. Squeeze lemon juice over each breast half.
  • Servings:  4
  • Calories:  226
  • Fat: 6g
  • Fiber: 1g
  • WW Points: 5
]]> http://cookbook.atlow.org/2009/09/01/lemon-oregano-rubbed-grilled-chicken/feed/ 0 Herbed Chicken & Dumplings http://cookbook.atlow.org/2009/09/01/herbed-chicken-dumplings/ http://cookbook.atlow.org/2009/09/01/herbed-chicken-dumplings/#comments Tue, 01 Sep 2009 22:53:34 +0000 Nikulai http://cookbook.atlow.org/?p=66 Ingredients:

  • 8 ounces skinless boneless chicken thighs, cut into bite sized pieces
  • 3/4 cup (1/4 inch) diagonally cut celery
  • 1/2 cup (1/4 inch) diagonally cut carrot
  • 1/2 cup chopped onion
  • 1/8 teaspoon dried thyme
  • 3 parsley sprigs
  • 1 bay leaf
  • 3 cups chicken broth
  • 2 1/4 ounces all purpose flour (~1/2 cup)
  • 1 tablespoon chopped fresh parsley
  • 1/4 teaspoon baking powder
  • 1/4 cup 1% low fat milk

Directions:

  1. Heat a large saucepan over medium high heat. Coat pan with cooking spray.
  2. Add chicken to pan and cook 4 minutes, browning on all sides. Remove chicken and keep warm.
  3. Add celery, carrots, onion, thyme, parsley sprigs, and bay leaf to the pan & saute 5 minutes or until onion is tender.
  4. Return chicken to pan and cook 1 minute.
  5. Add broth to pan and bring to boil.
  6. Cover, reduce heat and simmer for 30 minutes.
  7. Combine flour, chopped parsley, baking powder, and salt.
  8. Add milk, stirring until just moist.
  9. Spoon heaping teaspoons into broth.
  10. Cover and simmer 10 minutes or until dumplings are done.
  11. Discard parsley sprigs and bay leaf.

Note: The dumplings are not the best but the chicken and broth mixture are very good.

  • Servings: 2 (2 cups each)
  • Calories: 285
  • Fat: 5g
  • Fiber: 3g
  • WW Points: 5
]]> http://cookbook.atlow.org/2009/09/01/herbed-chicken-dumplings/feed/ 0