Alfredo Sauce

Quick and easy Alfredo!

2 tablespoons unsalted butter

2 tablespoons flour

2 cups milk or half and half for richer sauce

1/2 tablespoon garlic powder                                                                                        

2 tablespoon parmesan cheese

Salt and pepper to taste

Using a sauce pot on medium heat melt butter.  Once butter is melted, add flour.  Using your whisk, stir constantly for 2 minutes.  Add milk and stir with whisk making sure to get around the edges of the pot with a rubber scraper.  Stir in rest of ingredients and stir until mixture is thick.

Marinara sauce

Quick and easy itailan 

1 tablespoon chopped onion

1 teaspoon minced garlic

2 tablespoons olive oil

3 cups tomato puree

1/2 cup water 

2 tablespoons Parmesan cheese

1 tablespoon sugar

1/4 tablespoons basil

1 teaspoon oregano

1 teaspoon salt

1/4 teaspoon pepper

If desired you may add:

1 lb cooked and drained ground turkey or beef

1 tablespoon heavy cream

Add olive oil to a large pot heated to medium high.  Cook garlic and onion together until soft then NOT brown and burnt.  Add tomato puree, water, and the rest of the ingredients to the pot.  Lower heat to medium low and simmer for 20 minutes. Add 1 lb of cooked and drained ground beef or turkey for meat sauce. Add a splash (about 1 tablespoon) of heavy cream once you cook and add all ingredients for a richer sauce. You may need to add a bit more salt to taste.

Measure out the pasta for servings per group. Follow directions on package.

Impress your friends and relatives, make them think you slaved long and hard over a hot stove! These quick and easy enchis are a snap to make and take about 25 minutes of prep time. They can be made ahead of time and cooked later if your limited on time!

Cheese and Beef Enchiladas

Preheat oven to 350

7 tablespoons vegetable oil

 8 tablespoons flour

2 Tablespoon chili powder

2 teaspoons garlic powder

½ teaspoon cumin                

1 teaspoons salt                                

4 cups water

1lb of ground beef browned and set aside for filling

Combine oil, flour, chili powder, garlic powder, cumin and salt. Place in large pot set on medium heat. Stir for 2 minutes. Add water and keep stirring for 10 min or until thick. When sauce is thick, set aside.

Grate cheese and chop onion (onion is optional) Set ¼ cup of cheese aside for topping.

Get 12 corn tortillas place on a large plate wrap in damp (not dripping wet!) towel. Place in microwave to soften for 1 minute.  They will be HOT!  

Take about 1 cup of sauce and put in the bottom of your casserole dish.  Roll up tortillas with meat and cheese, do not over fill. Place in casserole dish with the seam side down. Cover with the remaining sauce and top with cheese. Place in oven till cheese is melted.

Healthy Vegetable Stir Fry!

What should you do with all of those left over veggies? Make stir fry! Here's how:

Serves 4-5

2 cups carrots sliced thin
4 celery stocks sliced thin
1/2 onion sliced
2 cups snap peas
1 zucchini sliced
1 cup edemame

Using a large pan or wok, place 3 tablespoons of oil on high heat. Add carrots and celery, cook on high stirring frequently for 5-7 minutes add onion and snap peas, cook for an additional 5-7 minutes. Add zucchini and edemame and cook for an additional 5 minutes. You can add cooked chicken for chicken stir fry or flank steak sliced thin and cooked with vegetables.

Sauce:
1 cup soy sauce
1/4 cup teriyaki sauce
3 tablespoons sesame oil
1/2 teaspoon ginger
3 cups water

Combine the above ingredients and add to vegetables.

in a small bowl dissolve 3 and 1/2 tablespoons of cornstarch in 1/2 Cup of cold water. Add to pan and cook for 5/7 minutes until sauce is thick. Serve over steamed rice!

Steamed Rice: Cook before you start the stir fry so it has time to sit and steam! For the recipe above, you should make about 2 cups of rice using the formula below.

Follow the formula 2-1-20
2 cups of water to every
1 cup of rice
Cook for 20 minutes after it starts simmering.
Take off the hot burner and let it sit for 10-15 minutes and fluff with a fork.

Hidden Calories and Fats!

Here is an acronym to help you avoid hidden calories!


Smaller portions
Not in front of the TV
Am I really hungry?
Choose the low-fat foods from your plate first
Kitchen where you sit down at a table is a good place to eat
Sit down, slow down, savor and enjoy!

• Choose smaller plates to help you control your portion size. The size of your fist is a good determination of serving size.
• Don't eat while you are focused on watching TV, you will mindlessly eat without regard to how much you are eating!
• As yourself are you REALLY hungry or does it just look good and your afraid there will not be anything left over to eat later. If that's the case set a small portion aside for yoursel for a later time when your are actually hungry!
• Eat the healthy food from your plate first! That way once you get to the high fat, high calorie foods you are full and will eat less.
• Eat sitting down at a table and not while distracted.
• Slow down when you eat and chew your food. Scarfing your food down is not good for your digestion and you are likely to eat more if you are rushed.

Ranch style

Now that you know how to make mayonnaise, you should learn how to make ranch, a favorite around many house holds!

Ranch dressing

2 cups mayonnaise                          ½ tsp garlic powder

1 cup sour cream                             ½ tsp onion powder
1 tsp dried chives                             ¼ tsp salt                                                                   
1 tsp dried parsley                           ¼ tsp ground black pepper
1 tsp dried dill weed

In a large bowl, whisk the mayonnaise, sour cream, chives, parsley, dill, garlic powder, onion powder, salt and pepper.  Refrigerate until chilled.

FOR A LOWER CALORIE VERSION:

Substitute the 2 cups mayo for 2 cups of Greek yogurt OR 2 cups of store bought LIGHT Mayo

Butterball! Saturated fats

Saturated fats are solid at room temperature, like butter, butter is a saturated fat that tastes really good. Fat adds flavor and moisture. But, like all things too much of a good thing can have horrible health effects. So enjoy your butter, but only in limited quantities!

Here's a recipe for homemade butter and Mayonnaise (both a saturated fat)

Mayonnaise
1 egg yolk
1/4 tsp Dijon mustard
2 tsp lemon juice
Dash worcestershire
Pinch of sugar
Salt and Pepper to taste
1/2 C oil
In a small bowl, add egg yolk, Dijon mustard, lemon juice, a dash of Worcestershire, and pinch of sugar. Using hand blender mix until combined.  Using the liquid measuring cup, VERY SLOWLY, drizzle in the oil to the bowl with egg mixture while your hand blender is on high. It should be a slow drip you are streaming in the bowl (a stream the size of yarn).  Mix until all of the oil has been poured in (about 10 minutes). Add salt and pepper to taste

Butter   
2 cups heavy cream
1/2 tsp salt

Beat on high with hand blender until mixture resembles large curds of cottage cheese and starts becoming sold. Using a spatula (or cheese cloth), squeeze out the butter milk (this is drinkable if you’d like to taste) and season with salt and pepper to taste.  Refrigerate immediately unless you are serving.