2017 Spring Cooking Class

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1 2017 Spring Cooking Class Like Health Quest on Facebook for new recipe updates! Visit for more recipes and cooking tips! Healthy Opportunities nd St. Suite 7 #1208 Lubbock, TX (806)

2 Roast with Vegetables Unit: 8qt Roaster 2-3 lb. Chuck Roast 3-5 Medium Carrots 3-5 Medium Potatoes 2-3 Medium Onions 5 Cloves of Garlic Seasoning to taste 2 Cups of Water Preheat the 8 qt. roaster on medium high heat until water beads up like mercury when sprinkled into the unit. Sear the roast for 6 minutes on each side. While the roast is browning, slice 1 of the onions into Ɖ inch slices, quarter the potatoes and slice the remaining vegetables into cubes with a knife. Once the roast if finished searing, slide the onion slices under the roast, add all of the remaining ingredients and seal the lid. Leave the unit on medium-high heat for approximately 15 minutes. Then reduce the heat to medium-low and cook approximately 10 minutes per pound or until the roast is tender. The longer the roast cooks on low, the more tender it will get. Grandma s Swedish Meat Loaf Unit: large skillet đ Cup sour cream 1.5 lb Ground beef 2 Eggs, slightly beaten đ- Cup fine bread crumbs 1 - tsp. salt Ɖ - tsp. ground nutmeg 1- Can cream of mushroom soup (Pacific organic brand) Mix thoroughly beef, eggs, bread crumbs, nutmeg and 1/3 cup of soup. Place firmly into a cold skillet and cover the skillet. Rotate the valve under the knob to the open position and turn the unit on medium heat. When the valve activates, reduce the heat to just above low heat for 20 minutes. Blend the remaining soup with the sour cream. Heat on low heat in a small unit about 10 minutes before you want to eat. Serve the mixture over the sliced loaf and sprinkle with additional nutmeg. (The pacific brand of soup has very little sodium (670mg). If you use a brand with more sodium in it, reduce the salt in the recipe to đ tsp.)

3 Grandma s Jalapeno Corn Bread Unit: Large Skillet w/cover 1 Ɖ - Cups of yellow corn meal 2 - Eggs - Cup of flour 1 Cup of milk 2 tsp. Baking powder 3-4 Jalapenos, diced Ɖ - tsp. baking soda Ɖ - onion, cut on #2 blade đ - tsp. of salt đ - cup sharp cheddar cheese, #1 blade 1 Tbsp sugar 4 Tbsp. Butter 8 Ounces of cream style corn In medium bowl, combine the dry ingredients. In a separate bowl, beat the eggs lightly and stir in the milk. Add the liquid mixture to the dry mixture and stir in all remaining ingredients, except for the butter. In skillet, melt butter over medium heat. Spread the butter evenly over the unit including the sides of the skillet. Pour into skillet and reduce the heat to low. Cover and cook for minutes until baked through. Cut corn bread with a plastic utensil. Pork Chops with Orange Ginger Sauce Unit: Large Skillet 4 Pork chops, about thick đ - Medium onion, thinly sliced 1 tsp. grated orange zest 2 tsp. grated fresh ginger 1 - Cup of fresh orange juice 1 Tbsp. honey Preheat the skillet on medium-high heat for 4-5 minutes until water beads up when sprinkled into the unit. Reduce to medium heat. Place the chops into the unit and turn them in 5 minutes or so when they are browned. Sprinkle the onion slices in between and on the chops and cook for 3 minutes to brown the second side. Cover the chops with the remaining and seal the lid. Reduce the heat to mediumlow and cook for 20 minutes. Do not over cook as the meat will be dry and tough. Spoon pan drippings over the chops and serve.

4 Pacific Salmon Chowder Unit: Food Cutter, 4 Qt or slow cooker 1 Pound salmon fillets ½ - tsp of salt 2 - Tablespoons of Butter ½ - tsp of pepper ½ - Cup Fennel (cut on #2 blade) 1 ½ - Cups of half-and-half 2 Cloves of minced garlic 1 tsp. lemon zest 1 32 oz. carton vegetable broth 2 Tbsp. Corn starch 2 - Cups of Potatoes Cut on #3 Blade Thaw salmon if frozen. Cut into 1 inch pieces. Melt butter in your unit on medium heat (300 with slow cooker). Add the chopped fennel and cook until tender (5-6 minutes) Add the garlic, broth, potatoes, salt and pepper. Rotate the valve below the knob to open and cover the unit. Cook on medium heat (300 on slow cooker) until the valve whistles and then reduce the heat to low (220 on slow cooker) until the potatoes are tender. (Approximately 15 minutes) In a small bowl, add the corn starch to the 1 cup of the half-and-half and whisk thoroughly and stir into the soup. Cook until slightly thick and bubbly. Stir in salmon and return to just boiling; reduce heat. Simmer uncovered 3-5 minutes or until the salmon flakes easily. Stir in remaining half-and-half with lemon zest. Coarsely snip fennel leaves and sprinkle over the soup when serving. **Do not let the soup boil heavily because the milk will separate** Grilled Swordfish or Halibut Unit: Large Skillet or Electric 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!

5 Pad Kee Mow Unit: Small or Large Skillet Marinade: ½ - Cup of fish sauce 3 - Cup Tbsp. of oil (coconut oil is good) 2 Tbsp. Soy sauce 4 Cloves of garlic, finely chopped 1 Tbsp. Sugar 2 Jalapeno peppers, chopped ½ Tsp. Red pepper flakes ¼ - Yellow onion, sliced thinly 2 Boneless chicken thighs, sliced thinly ½ Cup of carrots cut on #2 blade ½ - Fresh lime, juiced 1 Cup of fresh snow peas 2 Small tomatoes, seeded and sliced 2 Cups of fresh basil leaves ½ - Cup of oyster sauce 1 16 oz package of wide rice noodles Combine the fish sauce, lime juice, sugar, red pepper flakes and chicken in a bowl and let it marinate while you are preparing the other items. Cook the rice noodles in water until done. Drain and set aside. Heat the oil in a large skillet or wok on medium heat. Cook and stir in the garlic, peppers and onion in the hot oil until the garlic is translucent. (about 5 minutes). Increase to mediumhigh heat and add the chicken marinade into the bottom of the unit. Cook and stir the chicken in the unit until it is no longer pink in the middle and the sauce begins to thicken. (about 7-10 minutes) Add all remaining ingredients into the unit. Keep stirring until the sauce is evenly distributed and the veggies are done to your liking.

6 Waldorf Salad Unit: Small or Large Skillet 4 Ribs of celery ½ - Cup of plain yogurt 1 Medium Golden Delicious apple, cored ¼ - Cup reduced-fat mayonnaise 1 Medium red apple, cored ¼ - Cup of buttermilk ½ - Cup of raisins 1 Cup of seedless green grapes, ½ - Cup of warm water halved Cut the celery with the #2 blade and the apples with the #5 blade. In a small bowl, combine raisins and warm water; let stand 30 minutes to plump, and then drain. In second small bowl using wire whisk, blend yogurt, mayonnaise and buttermilk until smooth. In large salad bowl, combine celery, apples, raisins and grapes. Drizzle dressing over the salad; toss lightly. Cover and refrigerate until chilled. Peach Foshee Dumplings 2 Cans of crescent rolls 1 ½ - Sticks of butter 1 Cup of sugar 1 tsp. Vanilla 1 Can of Mountain Dew 1 Bag of frozen peaches (16 pieces) Melt butter and combine with sugar and vanilla. Mix well. Place a piece of fruit in the dough and roll it. Place in a large skillet and rolls should have no room to move. Pour Butter mixture over the rolls and pour Mountain Dew over it. Bake at 350 until golden brown.

7 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. ***If the oil smokes when you put it in, remove the skillet from heat and fan it in the air for a minute to cool it. Wipe it out and reduce the heat on the stove and respray the unit and cook.

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Healthy Opportunities

Healthy Opportunities Healthy Opportunities 2015 March Cooking Class Like Healthy Opportunities and Nutra Ease on Facebook for cooking tips! Healthy Opportunities 5109 82 nd St. Suite 7 #1208 Lubbock, TX 79424 (806) 773-5816

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