1 lb Beef chuck,hamburger grind

1 Bell pepper(s)

4 Chiles,green,fresh whole

1 Jalapeno pepper,pickled

2 Scallions,coarsely chopped

1 cn Tomato sauce(16oz ea)

1/2 t Oregano,dried,pref. Mexican

1/2 t Cumin,ground

1 t Red chile,hot,ground

1 t Chile caribe

1 cn Kidney beans(16oz ea)

1. Form the meat into three or four hamburger patties.

2. Over a grill, charcoal broil the hamburgers until they are medium rare

on the inside and nicely crisp on the outside. Set them aside to cool. 3. Lightly roast the bell pepper, green chiles and jalapeno (if fresh) over

the fire. Prepare parched red or green chiles according to succeeding recipe, then finely chop all the peppers. 4. Crumble the hamburgers into a large skillet or Dutch oven and add the

peppers and the remaining ingredients to the meat. Simmer over the fire for at least 30 minutes. Stir occasionally. Taste and adjust seasonings.

4 c Water

2 c Pinto Or Black Beans; 1 lb

1/2 c Onion; Chopped, 1 Md

1/4 c Vegetable Oil

1 ts Salt

1 ts Cumin Seed

2 ea Cloves Garlic; Crushed

1 ea Bacon; Slice

Mix the water, beans, and onion in a 4-quart Dutch oven. Cover and heat to boiling. Boil 2 minutes and remove from the heat; let stand for 1 hour. Add just enough water to the beans to cover. Stir in the remaining ingredients and heat to boiling. Cover and reduce the heat. Boil gently, stirring occasionally, until the beans are very tender, about 2 hours, (add water during the cooking time if necessary); drain the beans. Beans can be covered and refrigerated up to 10 days.

1 1/3 c Water

1 c Shredded Carrots

1 ts Instant chicken bouillon

1/4 ts Salt

15 oz Can Pinto / Navy Beans,drain

8 oz Plain lo-fat Yogurt

1/2 c Shredded lo-fat Cheddar chee

2/3 c Long grain Rice

1/2 c Sliced Green Onions

1/2 ts Ground Coriander

1 ts Hot pepper Sauce

1 c Lo-fat Cottage Cheese

1 tb Snipped fresh parsley

In a large saucepan combine water, rice, carrots, green onions, bouillon granules, coriander, salt, and bottled hot pepper sauce. Bring to boiling; reduce heat. Cover and simmer for 15 minutes or till rice is tender and water is absorbed. Stir in pinto or navy beans, cottage cheese, yogurt, and parsley. Spoon into a 10×6x2″ baking dish. Bake, covered, in a 350 deg F. oven for 20-25 minutes or till heated through. Sprinkle with cheddar cheese. Bake, uncovered, for 3-5 minutes more or till cheese melts. ************************************************************* Per serving: 282 calories, 19 g fat, 42 g carbohydrates, 4 g fat, 14 mg cholesterol, 489

mg sodium, 548 mg potassium.

2/3 pound Beef flank steak

—–MARINADE—– 1 teaspoon Dry sherry

1/2 teaspoon Ginger — minced

1/3 teaspoon Sugar

2 tablespoons Oyster sauce

1 teaspoon Cornstarch

1/2 teaspoon Baking soda

—–SEASONING SAUCE—– 1/4 cup Chicken stock

1/4 cup -water

1 teaspoon Cornstarch

1/4 teaspoon Sugar

1/2 teaspoon Sesame oil

1 tablespoon Soy sauce

—–OTHER INGREDIENTS—– 1/4 teaspoon Salt

2 Dried hot red peppers — chopped

1 Carrot

2 cups Boiling water

1 cup Snow peas — or sliced

beans 1 cup Vegetable oil

1 cup Fresh mushrooms — sliced

Use a cleaver to slice beef across the grain and at an angle into thin stri ps; cut strips 2 inches long; combine marinade in a medium bowl; add beef stri ps mix well and let stand for 30 minutes. Mix seasoning sauce in a small bowl; mix well; set aside.

Add salt and carrot to water in a small saucepan; boil 15 minutes; add snow peas or green beans; cook 1 minute; remove from heat and cool vegetables in cold water; drain well; slice carrot into thin slices.

Heat oil in wok over medium heat for 1 minute; add marinated beef, sti r-frying until lightly browned; remove with slotted spoon, draining well over wok; set aside.

Remove oil from wok except 1/4 cup; heat over high heat for 30 seconds; add re d peppers; stir-fry 15 seconds; add mushrooms; stir-fry 3 minutes; add seaso ning sauce, cooked snow peas, carrots and cooked beef; stir-fry until sauce th ickens slightly. Serve hot.

Chuck in Pok Thursday 10:25 am 11/25 C.OZBURN on GEnie Formatted by Elaine Ra dis BGMB90B; December, 1993 Posted on Prodigy; November, 1993

15 g Butter

1/2 l Onion

1 Green chillis

1 Garlic cloves

1 ts Grated ginger

1/2 ts Turmeric

1/2 ts Ground cardamom

1/2 ts Ground cinnamon

1 c Coconut milk

1 Strips of lemon rind

62 1/2 g Green beans

1/2 Green pepper

1/2 Red pepper

1/4 Cauliflower

1 1/2 Zucchini (courgettes)

62 1/2 g Yellow squash

2 l Potatoes

1/4 c Coconut cream

1/4 c Coriander leaves

Preparation: Finely chop the green chillis : Crush the garlic clove : Trim the green beans : Cut the peppers into strips : Cut the cauliflower into florets : Cut the zucchini into rounds : Cut the yellow squash into halves : Dice the potatoes : Chop the coriander leaves 1 In a large heavy based pan melt the butter over a low heat.

Add the onion, chilli, garlic and ginger Cook for 3-4 minutes until the onions are soft Add the cardomom, turmeric and cinnamon and cook , stirring, for 2-3 minutes.

2 Add the coconut milk and lemon rind.

Simmer gently , uncovered, for 10 minutes. Add the vegetables and cook, uncovered, until the vegetables are just tender 3 Add the coconut cream and simmer for a further 5 minutes.

Serve on a large platter, garnished with fresh coriander leaves. Any combination of vegetables may be used for this korma-like curry.

1 tb Olive oil

3 lg Garlic cloves

– peeled and minced 1 1/2 c Chopped onion

1 lg Sweet red pepper

– cut into small dice 1 lb Chicken breast meat

–(boneless, skinless) — cut into 1-inch chunks 3 md Tomatoes; peeled & diced

1 sm Head broccoli; stems sliced,

– flowerets cut into — bite-sized pieces, — and steamed for 3 minutes 16 oz Canned pink or kidney beans

– drained and rinsed 1 c Medium-hot salsa

1/4 c Chopped cilantro (optional)

Freshly ground black pepper –(to taste) In a large nonstick skillet or Dutch oven, heat the olive oil briefly, add the garlic and onion, and saute for 3 minutes or until they are softened. Add the red pepper and saute for another 2 minutes. Add the remaining ingredients and bring the mixture to a boil over medium heat. Stir gently, reduce the heat, cover the pot, and simmer for 5 to 7 minutes or until the chicken is just done. Check the seasonings before serving. Per Serving: Calories: 305 Protein: 31 grams Carb: 36 grams Sodium: 467 mg Fat: 5 grams (15% of calories) * Adapted from Jane Brodys “Good Food Gourmet” * Published in: Nutrition Action Healthletter (CSPI) * Typed for you by Karen Mintzias

3 tb Lemon juice

3 tb Olive oil

3 tb Cilantro, minced

Sea salt Freshly ground black pepper 1 c Fresh or frozen corn

1/2 c Quinoa; rinsed well

1/2 ts Cumin seeds; toasted

1 c Cooked black beans

1 md Tomato; diced

If you drink, don drive. Don even putt. — Dean Martin

Related External Links

• Learn To Use The Freezer The Right Way | Foodie Fixation

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