Sharing a family meal is good for the spirit, the brain and the health of all family members -

Transcription

1 Simplifying Getting Family Dinner to Your Table! Time Allocation- Prep 10 Min Cook 20 Min & Sour FormalEasy Bowtie withsmoked and a Green Brown Rice (for 2) Salad withover Home Made Vinaigrette & Sour Smoked Ingredients 5 Ounces Smoked Beef 1 1/2 Carrots 1/2 Ripe Pineapple 1/2 Green Bell Pepper 1/2 Medium Yellow Onion 1/4 Cup Brown Sugar 1/4 Cup White Vinegar 1/4 Cup Ketchup 1 Tablespoons Honey 1/4 Tablespoon Chili Paste 1/2 Tablespoon Olive Oil Approximately 515 calories per normal serving *Ingredients make two generous servings. Brown Rice Ingredients 3/4 Cup Brown Rice 1/2 (14.5 Ounce) Can Beef Broth 1 1/2 Tablespoons Water 1/2 Teaspoon Olive Oil Approximately 220 calories per normal serving *Ingredients make two generous servings. Sharing a family meal is good for the spirit, the brain and the health of all family members -

2 Formal Bowtie and with Sour Smoked and a Green Salad with Home over Brown Made Vinaigrette Rice (for 2) 1 2 Cook Brown Rice: In a small sauce pan, add 1/2 tsp. olive oil and 3/4 cup brown rice. Sauté rice over medium high heat until rice barely starts to brown. Add 1/2 (14.5 oz.) can beef broth, and 1 1/2 Tbsp. water, stir and bring to a boil. Once boiling, stir, reduce heat to a low simmer and add the lid to the pan. Set timer for 20 minutes. 3 4 After peeling 1 1/2 carrots, cut them in half lengthwise and then thinly slice. Wash the green pepper, remove stem, seeds, and inner ribs, and dice 1/2 of pepper into medium size pieces. Slice smoked sausage at a bias. Sauté Vegies, then add : 6 Heat 1/2 Tbsp. olive oil to a large frying pan or skillet over med. high heat. Quickly add chopped onion, diced green pepper, and sliced carrots. Sauté, stirring for about 2-3 minutes, then add smoked sausage and continue to sauté until vegetables are al dente. 7 Finish the Dish: Add mixed sweet and sour sauce and pineapple chunks to pan of vegetables and smoked sausage. Bring mixture to a boil and then reduce to med-low heat to simmer. After Removing the skin of medium yellow onion, cut off the end opposite the root end. Next cut onion in half through the root. Starting at the root end, make several slices in one of the onion halves. Don t cut through the root end, the root will help to hold the onion slices together. Next, rotate the onion 90 degrees and slice again in the opposite direction as before. Prepare and Sour Sauce: In a mixing bowl, combine 1/4 cup brown sugar, 1/4 cup white vinegar, 1/4 cup ketchup, 1 Tbsp. honey and 1/4 Tbsp. chili paste. Eliminate chili paste if you don t prefer any spice. With it will be a mild spice. Mix thoroughly. Chop the Veggies & Slice Smoked : 5 Dice the Onion: Cut Pineapple: Using a large chef knife, slice the bottom and top of the pineapple off (about 1/2 both ends). Next cut enough of the rind/skin off the pineapple so that no brown/eyes remain. Next identify the core of the pineapple. Cut the Pineapple flesh from the core. Taste it. If tough, you included part of the core. Cut out the core. Large dice/chunk 1/2 of the pineapple. 8 Finish Rice and Enjoy: Rice should now be done, fluff it with a fork. Serve sweet and sour smoked sausage over brown rice. Enjoy!

3 Simplifying Getting Family Dinner to Your Table! Time Allocation- Prep 10 Min Cook 20 Min & Sour FormalEasy Bowtie withsmoked and a Green Brown Rice Salad withover Home Made Vinaigrette & Sour Smoked Ingredients 10 Ounces Smoked Beef 3 Carrots 1 Ripe Pineapple 1 Green Bell Pepper 1 Medium Yellow Onion 1/2 Cup Brown Sugar 1/2 Cup White Vinegar 1/2 Cup Ketchup 2 Tablespoons Honey 1/2 Tablespoon Chili Paste 1 Tablespoon Olive Oil Approximately 515 calories per normal serving *Ingredients make four generous servings. Brown Rice Ingredients 1 1/2 Cups Brown Rice 1 (14.5 Ounce) Can Beef Broth 3 Tablespoons Water 1 Teaspoon Olive Oil Approximately 220 calories per normal serving *Ingredients make four generous servings. Sharing a family meal is good for the spirit, the brain and the health of all family members -

4 Formal Bowtie and with Sour Smoked and a Green Salad with Home over Brown Made Vinaigrette Rice 1 2 Cook Brown Rice: In a medium sauce pan, add 1 tsp. olive oil and 1 1/2 cups brown rice. Sauté rice over medium high heat until rice barely starts to brown. Add 1 (14.5 oz.) can beef broth, and 3 Tbsp. water, stir and bring to a boil. Once boiling, stir, reduce heat to a low simmer and add the lid to the pan. Set timer for 20 minutes. 3 4 After peeling 3 carrots, cut them in half lengthwise and then thinly slice. Wash the green pepper, remove stem, seeds, and inner ribs, and dice into medium size pieces. Slice smoked sausage at a bias. Sauté Vegies, then add : 6 Heat 1 Tbsp. olive oil to a large frying pan or skillet over med. high heat. Quickly add chopped onions, diced green peppers, and sliced carrots. Sauté, stirring for about 2-3 minutes, then add smoked sausage and continue to sauté until vegetables are al dente. 7 Finish the Dish: Add mixed sweet and sour sauce and pineapple chunks to pan of vegetables and smoked sausage. Bring mixture to a boil and then reduce to med-low heat to simmer. After Removing the skin of medium yellow onion, cut off the end opposite the root end. Next cut onion in half through the root. Starting at the root end, make several slices in one of the onion halves. Don t cut through the root end, the root will help to hold the onion slices together. Next, rotate the onion 90 degrees and slice again in the opposite direction as before. Repeat for other half of onion. Prepare and Sour Sauce: In a mixing bowl, combine 1/2 cup brown sugar, 1/2 cup white vinegar, 1/2 cup ketchup, 2 Tbsp. honey and 1/2 Tbsp. chili paste. Eliminate chili paste if you don t prefer any spice. With it will be a mild spice. Mix thoroughly. Chop the Veggies & Slice Smoked : 5 Dice the Onion: Cut Pineapple: Using a large chef knife, slice the bottom and top of the pineapple off (about 1/2 both ends). Next cut enough of the rind/skin off the pineapple so that no brown/eyes remain. Next identify the core of the pineapple. Cut the Pineapple flesh from the core. Taste it. If tough, you included part of the core. Cut out the core. Large dice/chunk the pineapple. 8 Finish Rice and Enjoy: Rice should now be done, fluff it with a fork. Serve sweet and sour smoked sausage over brown rice. Enjoy!

5 Simplifying Getting Family Dinner to Your Table! Time Allocation- Prep 10 Min Cook 20 Min & Sour FormalEasy Bowtie withsmoked and a Green Brown Rice (for 6) Salad withover Home Made Vinaigrette & Sour Smoked Ingredients 15 Ounces Smoked Beef 4 1/2 Carrots 1 1/2 Ripe Pineapples 1 1/2 Green Bell Peppers 1 1/2 Medium Yellow Onions 3/4 Cup Brown Sugar 3/4 Cup White Vinegar 3/4 Cup Ketchup 3 Tablespoons Honey 3/4 Tablespoon Chili Paste 1 1/2 Tablespoons Olive Oil Approximately 515 calories per normal serving *Ingredients make six generous servings. Brown Rice Ingredients 2 1/4 Cups Brown Rice 1 1/2 (14.5 Ounce) Cans Beef Broth 4 1/2 Tablespoons Water 1 1/2 Teaspoons Olive Oil Approximately 220 calories per normal serving *Ingredients make six generous servings. Sharing a family meal is good for the spirit, the brain and the health of all family members -

6 Formal Bowtie and with Sour Smoked and a Green Salad with Home over Brown Made Vinaigrette Rice (for 6) 1 2 Cook Brown Rice: In a large sauce pan, add 1 1/2 tsp. olive oil and 2 1/4 cups brown rice. Sauté rice over medium high heat until rice barely starts to brown. Add 1 1/2 (14.5 oz.) cans beef broth, and 4 1/2 Tbsp. water, stir and bring to a boil. Once boiling, stir, reduce heat to a low simmer and add the lid to the pan. Set timer for 20 minutes. 3 4 After peeling 4 1/2 carrots, cut them in half lengthwise and then thinly slice. Wash the green peppers, remove stems, seeds, and inner ribs, and dice 1 1/2 peppers into medium size pieces. Slice smoked sausage at a bias. Sauté Vegies, then add : 6 Heat 1 1/2 Tbsp. olive oil to an extra large frying pan or skillet over med. high heat. Quickly add chopped onions, diced green peppers, and sliced carrots. Sauté, stirring for about 2-3 minutes, then add smoked sausage and continue to sauté until vegetables are al dente. 7 Finish the Dish: Add mixed sweet and sour sauce and pineapple chunks to pan of vegetables and smoked sausage. Bring mixture to a boil and then reduce to med-low heat to simmer. After Removing the skin of 2 medium yellow onions, cut off the end opposite the root end. Next cut onion in half through the root. Starting at the root end, make several slices in one of the onion halves. Don t cut through the root end, the root will help to hold the onion slices together. Next, rotate the onion 90 degrees and slice again in the opposite direction as before. Repeat for 2 more halves of onions. Prepare and Sour Sauce: In a mixing bowl, combine 3/4 cup brown sugar, 3/4 cup white vinegar, 3/4 cup ketchup, 3 Tbsp. honey and 3/4 Tbsp. chili paste. Eliminate chili paste if you don t prefer any spice. With it will be a mild spice. Mix thoroughly. Chop the Veggies & Slice Smoked : 5 Dice the Onion: Cut Pineapple: Using a large chef knife, slice the bottom and top of the 2 pineapples off (about 1/2 both ends). Next cut enough of the rind/skin off the pineapples so that no brown/eyes remain. Next identify the core of the pineapples. Cut the Pineapples flesh from the core. Taste it. If tough, you included part of the core. Cut out the core. Large dice 1 1/2 pineapples. 8 Finish Rice and Enjoy: Rice should now be done, fluff it with a fork. Serve sweet and sour smoked sausage over brown rice. Enjoy!