Beef and Broccoli

3 tablespoons cornstarch, divided

1 pound stir fry beef

1/2 cup low sodium sauce

3 tablespoons brown sugar

1 teaspoon minced garlic

4 cups fresh broccoli

In bowl large enough for the beef, combine 2 tablespoons cornstarch with 3 tablespoons water.  Add beef and mix so that all beef is coated.  Set aside.

In a separate bowl, combine the remaining tablespoon cornstarch, soy sauce, brown sugar, and garlic.  Set aside.

Heat a large non-stick pan over medium heat.  Add tablespoon of oil.  Cook the beef until cooked through.  Remove from pan.

Stir fry the broccoli in the same pan over medium heat.  Return the beef to the pan and add the sauce.  Allow to thicken.  Serve over steamed rice.

Cornbread

 

• 1 cup all-purpose flour

• 1 cup yellow cornmeal

• ⅔ cup white sugar

• 3 ½ teaspoons baking powder

• 1 teaspoon salt

• 1 cup milk

• ⅓ cup vegetable oil

• 1 large egg

• 1. Preheat oven to 400.

• 2. Combine dry ingredients.

• 3. Add wet ingredients and whisk until well combined.

• 4. Pour into buttered cast iron skillet.  Bake until browned.  20-25 minutes.

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Pineapple Chicken

1 pound chicken, cut in 1 inch cubes

1 red pepper, cut in 1 inch pieces

1 onion, chopped

1 teaspoon mince garlic

20 ounce can of pineapple chunks, drained with liquid reserved

1/4 cup low sodium soy sauce

3 tablespoons brown sugar

1/2 teaspoon cayenne pepper

1 tablespoon olive oil

1.5-2 cups rice

Pineapple liquid and water to equal 3 cups

2-3 teaspoons chicken soup base

Brown the chicken in large cast iron and set aside.  Add the pepper, onion, and garlic to the pan and sauté for a few minutes.  Add remaining ingredients and return chicken to pan.  Bake at 350 until rice is soft and chicken is cooked through.

Potatoes Au Gratin

 Potatoes Au Gratin

4-5 small Yukon gold potatoes, sliced thin
1.5 cups heavy whipping cream and or milk
2 T butter
3 T flour
1-2 T chicken base
Shredded cheese

Make a béchamel sauce with the cream cheese, butter, flour, and chicken base.

In an 8 inch baking dish, spread an even layer of potatoes. Salt and pepper. Spread half of the sauce over potatoes and sprinkle cheese. Repeat for a second layer, using more cheese on top. Cover with foil and bake 30 minutes at 375. Uncovered and bake another 20 minutes, or until potatoes are tender and cheese is browned.

Chicken and Wild Rice Soup

 Chicken and Wild Rice Soup

Cooked, shredded chicken
2 large carrots
Minced garlic
6 cups water
2T Jamison soup base
2 cups milk, divided
Bay leaf
Rice a roni long grain and wild rice with seasoning packet
1/4 cup wild rice
1/2 cup flour

Sauté carrots in oil, 5 min. Add garlic and sauté briefly. Add water, soup base, and one cup of milk. Whisk remaining milk and flour until smooth and add to soup. Add rice and seasoning packet. Simmer 20-30 minutes until rice is tender.

Chicken and Rice

 Chicken and Rice

Chicken thighs, sliced or chunked

1.5-2 cups rice

Bell pepper

1/2 yellow onion

2 carrots

3 cups of hot water

2-3 teaspoons chicken soup base

1 t minced garlic

3 tablespoons of butter

Brown the chicken in oil on both sides in cast iron pan and set aside.  Briefly sauté the pepper, onion, carrots, and garlic.  Add butter.  When butter is melted, add rice and stir.  Add water (mixed with soup base).  Stir and add chicken back in.  Bake at 350 for 45 minutes or until rice is soft and chicken is cooked through.

Egg Roll in a Bowl

 1/2 pound ground pork

1 bag tri color cole slaw mix

1/2 onion, thinly sliced

1 teaspoon minced garlic

2 tablespoons low sodium soy sauce

1 tablespoon sesame oil

1 tablespoon rice vinegar

1 teaspoon red pepper flakes

2 green onions - optional

1.  Mix the soy sauce, sesame oil, rice vinegar, and pepper flakes to create a sauce.  Set aside. 

2. Brown the pork.  Lightly season with salt and pepper and set aside.

3. In the same pan on low heat, add a small amount of oil, the onions and the garlic to stir fry for 3 minutes.  

4.  Increase heat to medium-high and add the cole slaw mix.  Stir fry for 7-10 minutes or until the cabbage is soft.  Return the pork to the pan and add the sauce, stir frying for another 3 minutes.  Garnish with green onion and serve over rice.