Healthy Opportunities

Transcription

1 Healthy Opportunities 2015 March Cooking Class Like Healthy Opportunities and Nutra Ease on Facebook for cooking tips! Healthy Opportunities nd St. Suite 7 #1208 Lubbock, TX (806)

2 Herb Marinated Ham (Unit: Pressure Cooker or 8 qt. Roaster) 5 - lb Bone-in ham 1 - tsp Fresh rosemary, chopped 1 - Tbsp fresh Thyme, chopped 1 - tsp Fresh Tarragon, chopped Coarse salt Fresh ground black pepper 2 - Cups Chicken stock Multi purpose seasoning In a small bowl, combine herbs. Put the ham in the pan and pour 1 cup of the chicken stock over the ham. Pour the herbs over the ham. Let the ham rest in the pan at room temp for 15 minutes. Cover with the dome lid and turn the heat to medium-high for 10 minutes or until the lid is stinging hot to the touch. Reduce the heat to medium-low and cook for 1.5 hours. Remove from the heat but keep the cover on for minutes and add salt and pepper to taste. Ladle out about 1.5 cups of the drippings from the roaster and pour into a medium saucepan. Add the other cup of chicken stock and a dash of multi purpose seasoning to make the jus. Bring to a boil over medium-high heat. Decrease to medium-low before serving. Taste and adjust with multi purpose seasoning to your liking. Once the ham is done resting, transfer it to a cutting board and carve. Serve with the jus sauce! Black Bean Soup (Unit: 4 Qt, Large Skillet, Electric Skillet or pressure cooker) (Recipe using dry beans) 8 - Cups of Water 1 - Large Onion Cut on #2 Blade 4 - Cloves of Minced Garlic 3 - Tbsp. Ground Cumin 1 - Tsp. Ground Coriander 2 - Tsp. Ancho Chili Powder 1/2 - Tsp. Chipotle Chili Powder 1 - Tsp. Corn Starch 2 - Cups of Dry Black Beans Salt to taste Soak the beans in 4 cups of water for a minimum of 3 hours before cooking. (Overnight is best) Next, drain the water the beans were soaking in and combine all of the ingredients except for the corn starch into a medium roaster

3 pan or large skillet. Cook on medium heat (250 with the electric skillet) until the valve clicks steadily and then reduce the heat to medium low heat for 1 hour or until done. When finished, combine the cornstarch in a small glass with 2 Tbsp. water. Pour into the beans and cook until thickened. (Recipe using canned beans) 4 - Cups of Water 4 - Cans of Black Beans Drain the beans and rinse them. Combine with 4 cups of water and follow instructions above for the remaining cooking. Quinoa Salad (Unit: Food Cutter) 1 Cup of Cooked Quinoa ½ - Tsp Sea Salt 2 Tbsp Fresh Lemon Juice 1 Clove of Minced Garlic 1/2 - Cup Olive Oil Freshly Ground Pepper 1 - Large English Cucumber 1 - Pint Cherry Tomatoes halved 2 - Scallions (thinly sliced) 1/2 - Cup of Fresh Mint (chopped) 2/3 - Cup Italian Parsley (chopped) Cook the quinoa according to it s instructions. While the quinoa is cooking. whisk the lemon juice and garlic in a small bowl. Gradually whisk in the olive oil. Chop the mint and the parsley with a chef knife and the cucumber on the #3 blade. When the quinoa is cooled, combine all of the ingredients. Toss the ingredients to coat them and salt and pepper to taste. Refrigerate for 2 or more hours before serving for the best flavor!

4 Prime Rib (Unit: 8 qt. Roaster) Meat Ingredients 6 pound Prime Rib 2 - containers of beef broth Spice Rub for Beef or Pork Recipe 4 Tbsp Ancho chili powder 2 Tbsp Ground Coriander 2 Tbsp Dry mustard 2 Tbsp Smoked paprika 2 Tbsp Kosher Salt 1 Tsp Chipotle chili powder 1 Tbsp Ground cumin 1 Tbsp Dried oregano 2 Tbsp Fresh ground black pepper Red Wine Steak Sauce Recipe 2 tsp vegetable oil 8 Cloves of garlic 2 Shallots, chopped 1 Cup of ketchup 2 - Small tomatoes, chopped ¼ - Cup of raisins 2 tsp Molasses 2 Tbsp Brown sugar ½ - tsp Horseradish 1 heaping tsp Dijon mustard 1 Tbsp Worcestershire sauce 1 tsp Cayenne powder ½ tsp. Ground Allspice Splash of red wine vinegar 1 Cup of dry red wine (cabernet) Rub the prime rib with the rub generously and wrap in wax paper or plastic wrap. Set it on a baking pan and refrigerate for a minimum of 4 hours. (overnight works best) For the steak sauce, heat the oil in a medium saucepan over medium heat. Add the garlic and shallots and cook until they are soft. Add the tomatoes and increase the heat to medium-high heat for about 5 minutes or until they are soft. Add the remaining sauce ingredients and cook for 10 minutes on medium heat. Transfer to a blender and blend until smooth and then cook on low heat for approximately 20 minutes in a saucepan To cook the prime rib, remove the meat from the refrigerator and let it warm up uncovered for 30 minutes with the plastic/ wax paper removed. Place the meat in the 8qt. roaster fat side down and place the lid on the unit. Turn on medium heat for 15 minutes and then reduce to medium-low heat. Cook the meat for 2 hours or until the meat is 130 degrees internal temp.

5 After it is done, remove the meat and clean out the roaster. Turn on medium heat. Brown the meat on all sides for 3-5 minutes or until brown. Remove the the meat from the unit and let it rest on a baking dish for 15 minutes before slicing. Slice into thick slices and serve! This dish is served medium-rare. If someone wants it more well done, do not cook the slices in a skillet because that is steak. Pour the 2 containers of beef broth into a 3t saucepan and heat it on medium heat. Use tongs and drop the slice of prime rib into the boiling broth for 1-3 minutes to cook it medium doneness. This way, it will stay tender like prime rib. Sweet Potato Pie (Unit: 10 Gourmet Skillet, Food Cutter) 1 - Can of sweetened condensed milk 1 - tsp vanilla extract 2 - Large sweet potatoes cut on #3 blade 1 - refrigerated pie crust 4 - Eggs 2 - Tsp Pumpkin pie spice Peel the sweet potatoes and cut them on the #3 blade with your food cutter machine. Pour 1 inch of water into the 3qt saucepan and place the steamer insert into the 3qt. Put the sweet potatoes into the steamer, place the lid on and turn on to medium- high heat. When the valve clicks, reduce to medium-low for minutes. Pour them into a bowl and beat well. Add the remaining ingredients and mix. In a cold skillet, gently stretch and press down a pie crust. Pour in the potato mixture, leaving a little room around the edge for the lid to seat. Turn the heat to medium-low for minutes or until the pie sets. Cut gently with a plastic spatula or pie server. DO NOT DRAG A KNIFE ACROSS PAN SURFACE OR IT WILL SCRATCH THE PAN.

6 Ranch Chicken Enchiladas (Unit: Large Skillet or Electric Skillet) 3-4 Boneless chicken breasts 1 - Package of hidden valley ranch sauce 1/2 - Cup of salsa 1 - Cup of shredded monterey jack cheese 8 - Corn tortillas Cooking Spray ¼ Cup of fresh chopped cilantro 1 - tsp of ground cumin 1 - tsp of ground ancho chili powder 1. Open the pack of ranch mix and follow the instructions to make the ranch dressing. 2. Cook and shred the chicken (Electric Skillet on 400 for minutes 3. Heat the Large skillet to medium and spray the tortilla and the pan with cooking spray. Brown the tortillas lightly and remove from the pan from the heat. 4. Mix 1/2 cup of the ranch and 1/2 cup of salsa in a bowl. Respray the skillet and spread a very thin layer of the mixture on the bottom. 5. Start assembling the enchiladas by putting 1 Tbsp of the ranch mixture on the bottom of the tortilla. Then put the shredded chicken on top of that and roll it up. 6. Line up the enchiladas in the skillet and sprinkle heavily with the cheddar cheese. Place the lid on the skillet and cook on medium-low heat for 15 minutes or until the cheese is bubbling and the enchiladas are heated through. 7. Drizzle the top with ranch and enjoy! Honey Lemon Garlic Roast Chicken (Unit: 4 Qt Roaster) 1 - Whole chicken 1 - Lemon 4 - ounces of honey Salt and pepper 2 - Tbsp of minced garlic or 8 cloves of garlic Put the chicken in a cold pan. Cut slits into the lemon and squeeze inside the chicken. Pour garlic and honey on top, add 1/2 cup of water and sprinkle salt and pepper on top. Place the lid on top and cook on medium heat until the valve clicks loudly or the lid is stinging hot to the touch. Reduce heat to medium-low and cook for 45 minutes.

7 Cut into the chicken to check doneness. If it s not done, cook another 15 minutes and serve. Pour the broth over the sliced meat to retain the moisture. Key Lime Pie (Unit: Large Skillet or Electric) ½ - cup butter ¾ - T lemon juice 1 ½ - c graham crackers 1 8oz Container of sour cream 33 - Drops ofdoterra Lime 1 - can sweetened condensed milk Essential Oil (add to taste) Heat Electric Skillet to 275. Crumble graham crackers on #1 cone. Melt butter and spread around in bottom of skillet. Mix graham crackers with butter and spread around bottom of skillet. In a bowl mix condensed milk, sour cream, and lemon juice. Add the lime drops to taste (approx. 4-8) Pour mixture over crust. Cover and bake for 20 min, let cool to firm. Call Malissa Trotter to order the Doterra lime oil ! Stovetop Pound Cake (Unit: Small Skillet) 1 - Betty Crocker pound cake mix Eggs and water 1 - Package of fresh Strawberries Follow instructions on package except skip the butter and oil. Mix the ingredients together in a bowl. Turn the skillet on medium heat until the lid is stinging hot to the touch. Spray the unit with cooking spray. If the spray smokes a lot, fan the skillet for 2 minutes and then wipe out the pan with paper towel and respray. Pour in cake mix and cook on medium- low heat for 15 minutes or until cake is dry on top. Flip out onto a plate and sprinkle with powdered sugar. Serve with strawberries!

8 Tiger Shrimp Pasta (Unit: Large Skillet) 1 - Pound of Tiger shrimp 8 - oz Penne pasta 3 - Cloves of garlic 1 - Lemon zested and juiced 6 - Ounces of broccoli 6 - Leaves of fresh Basil, chopped 1/2 Cup of Chardonnay wine 2 - Tbsp of butter 1 - Small Tomato, chopped Parmesan cheese grated 1 - Shallot, chopped Dash or cayenne pepper to taste Salt to taste Cook pasta according to directions. Drain and rinse in hot water. Heat large skillet on medium heat and add butter and cayenne pepper. Saute the shallots until translucent and then add the garlic, lemon zest, lemon juice, tomato, broccoli and white wine. Cook for 5 minutes. Add the shrimp and cook until they turn pink. Add the drained pasta with the basil and toss to coat. Garnish with parmesan cheese. Mexican Casserole (Unit: Large Skillet) 2 - Lbs of lean ground beef 2 - Tbsp chopped cilantro Zest and juice of 1 lime 3 - Cloves of garlic Darn Good seasoning 8 - Ounces of sour cream 28 - Ounce jar of salsa 2 - Cans of black beans 12 - Ounces of Pepper jack cheese 1 - Package of taco rice (lipton rice sides) Pour 1 of water into the 3qt saucepan and put the steamer insert into it. Tun on medium-high heat and put the ground beef into the steamer with lid on. Cook until done. Pour the meat into the Electric skillet on 350 degrees and add the cilantro, garlic, lime juice and the lime zest. Combine the salsa and the rice in a mixing bowl. Layer ingredients in this order: Beef, rice mixture, beans and cheese. Cover and cook on 350. When water begins to bubble around the edges, reduce to 250 and cook for 10 more minutes. Unplug and let it stand for 10 minutes. Serve with sour cream! May be served as a casserole, tortilla chip dip or a tortilla wrap.

9 Garlic Mashed Potatoes (Unit: 3qt and steamer & Food cutter) Cloves of minced garlic 8 - Oz of sour cream 4 - Tbsp of butter 3 - Tbsp heavy whipping cream Large potatoes cut on Salt to taste #3 Blade Heat 1 of water on medium- high heat in the 3qt. While the water is heating, shred the potatoes on the #3 blade into the steamer. Make a hole in the center of the steamer to let the steam pass through. Top the potatoes with the garlic and cook covered on medium until the valve signals. Reduce the heat to medium- low until they are soft. (15 minutes) Whip the remaining ingredients with the potatoes in a bowl until smooth. Grilled Swordfish (Unit: Large Skillet) 2-6 Oz. Swordfish steaks 1 - lemon juiced 1 - Tbsp Dijon mustard 1/2 - Cup of chardonnay wine 2 - Tbsp of chives salt and pepper Preheat the skillet on medium heat. Season both sides of fish with salt and pepper. Cook the fish for 4-5 minutes on each side. Remove the fish and deglaze the pan with wine and lemon juice. Whisk in the mustard and cook until thick. Sauce should coat the back of the spoon. Add chives and then spoon the sauce over the fish. Serve! Fruit Salad (Unit: Food Cutter) 1 - Small Bag of Marshmallows (optional) 1-4 Ounce Bag of Chopped Pecans (optional) 2-3 Medium Ripe Bananas sliced on #5 Blade 1 - Medium Cantaloupe chopped on #2 Blade 2-3 Large Apples Chopped on #3 Blade 3-4 Oranges cubed with a knife

10 First peel the oranges and cut into cubes with a sharp knife. Next, slice the cantaloupe into 2 inch wedges and remove the seeds. Once that is done, remove the safety guard from the food cutter machine and set the melon on top of the machine with the #2 Blade and crank holding the peeling. The machine will shred the melon and remove the peeling! Peel the bananas and feed them through the machine on the #5 blade. Finally, quarter the apples, remove the core with a knife and chop on the cutter machine with the guard on. Face the peeling toward the blade and it will cut the peeling in. Add remaining desired ingredients and serve! Cilantro Cauliflower Rice Unit: Food Cutter and Large Skillet 1 - Head of cauliflower 1 - Tbsp Coconut oil or Butter Sea salt and black pepper to taste 1/4 - Cup of fresh Cilantro, chopped Medium limes Remove the outer leaves and stem from the cauliflower and cut it on the #3 blade. Melt the oil into a large skillet and place the cauliflower into the skillet. Add sea salt and black pepper to taste. Saute for about 5 minutes or until the cauliflower begins to become translucent, stirring gently to cook it all evenly. Place the cooked cauliflower into a large serving bowl and toss with chopped cilantro before serving and add fresh lime juice and salt to taste. Serve while warm! Fried Eggs (Unit: Any Skillet) Preheat any skillet on medium heat for 3-4 minutes. Use cooking spray or butter in skillet and then add the eggs. Turn to medium low heat and cook until done.

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