Everything's coming up Rosie.VEGETABLE BARLEY STEW WITH LENTILS 1 cup pearl barley pearl barley Noun barley ground into small round grains, used in soups and stews Noun 1. pearl barley - barley ground into small round pellets barley, barleycorn - a grain of barley 6 cups water Light vegetable oil cooking spray Cooking spray is a spray form of various types of oils, combined with lecithin, an emulsifier, and a propellent such as food-grade alcohol, nitrous oxide, carbon dioxide or propane. Cooking spray is applied to frying pans and other cookware to prevent food from sticking. 1 cup chopped onion (1 medium onion) 1 1/2 cups scraped and chopped carrot (2-3 carrots) 1 cup dried lentils 1 bay leaf bay leaf: see laurel. 1/2 tsp. grated fresh ginger 1 Tbs. dried basil 1 Tbs. dried thyme 1 Tbs. dried oregano oregano (ərĕg`ənō), name for several herbs used for flavoring food. A plant of the family Labiatae (mint family), Origanum vulgare, 3 cups low-sodium V8 juice 1 cup chopped zucchini (1 small zucchini) 1 cup chopped red bell pepper (1 medium pepper) 1 Tbs. chopped jalapeno pepper (1 small pepper) 1 cup scraped and chopped celery (2 medium stalks) 1 cup chopped tomato (1 medium tomato) 2 cups chopped mushrooms 6 garlic cloves, peeled and minced 2 Tbs. reduced-sodium soy sauce 1/2 cup chopped fresh parsley Combine the barley and 4 cups of water in a medium saucepan. Bring to a boil over medium heat and cook for 5 minutes. Reduce the heat to low and simmer for 30 minutes, then remove the pan from the heat. Put a heavy stockpot over medium heat for about 1 minute. Spray it twice with the vegetable oil. Add the onion and carrots. Saute, stirring constantly, for 3 minutes. Stir in the lentils, bay leaf, ginger, dried herbs, and remaining 2 cups water. Bring the mixture to a boil, cover, and reduce the heat to low. Simmer for about 20 minutes, until the lentils are tender. Add the V8 juice, zucchini, peppers, celery, and tomato to the pot. Cook over low heat until the vegetable are tender, about 10 minutes. Pour in the barley and its cooking liquid. Stir in the mushrooms, garlic, and soy sauce. Cook for 10 minutes more to thicken thick·en tr. & intr.v. thick·ened, thick·en·ing, thick·ens 1. To make or become thick or thicker: Thicken the sauce with cornstarch. The crowd thickened near the doorway. 2. the stew. Garnish with the chopped parsley. Serves 6. PER SERVING Calories: 376 Sodium: 282 mg Fat: 2 grams Saturated Fat saturated fat, any solid fat that is an ester of glycerol and a saturated fatty acid. The molecules of a saturated fat have only single bonds between carbon atoms; if double bonds are present in the fatty acid portion of the molecule, the fat is said to be : 0 g (6% of cals.) Cholesterol: 0 mg UN-FRIED CHICKEN Light vegetable off cooking spray 6 chicken drumsticks, skin removed 3 whole chicken breasts, halved and skin removed 3 1/2 cups ice water 1 cup plain non-fat yogurt For the Breading 1 cup dried Italian bread crumbs 1 cup all-purpose flour 1 Tbs. Old Bay seasoning Old Bay Seasoning is a blend of herbs and spices that is currently marketed in the United States by McCormick & Company, and produced in Maryland. It is named for the Chesapeake Bay area where it was developed by German immigrant Gustav Brunn in the 1940s, and where the seasoning 1/2 tsp. garlic powder 1/2 tsp. Creole seasoning Dash cayenne pepper 1/8 tsp. freshly ground black pepper black pepper or pepper Perennial, woody climbing vine (Piper nigrum) of the family Piperaceae, native to India; also, the hotly pungent spice made from its berries. 1/2 tsp. dried thyme 1/2 tsp. dried basil 1/2 tsp. dried oregano Preheat the oven to 400[degrees]. Coat a baking sheet with 3 sprays of the vegetable oil. Put the chicken in a large bowl with the ice water. Put the yogurt into a medium bowl. Set the bowls aside. Toss all the breading ingredients into a large, tightly-sealing plastic bag. Seal and shake well to mix. Remove 2 pieces of chicken from the ice water. Roll each piece in the yogurt. Put the chicken into the plastic bag, reseal reseal Verb to close or secure tightly again Verb 1. reseal - seal again; "reseal the bottle after using the medicine" seal, seal off - make tight; secure against leakage; "seal the windows" , and shake to coat thoroughly. Transfer the breaded chicken to the prepared baking sheet. Repeat the process until all 12 pieces are breaded. Spray the chicken lightly with the vegetable oil. Place the baking sheet on the bottom shelf of the oven and bake for 1 hour, turning the pieces every 20 minutes to allow even browning. Serve hot or at room temperature. Serves 9 (two drumsticks or half a breast per person). PER SERVING Calories: 254 Sodium: 358 mg Fat: 4 grams Saturated Fat: 1 g (14% of cals.) Cholesterol: 77 mg ROASTED MUSTARD POTATOES Light vegetable oil cooking spray 4 Tbs. Dijon-style mustard 2 tsp. paprika paprika: see pepper. 1 tsp. ground cumin cumin or cummin (both: kŭm`ĭn), low annual herb (Cuminum cyminum) of the family Umbelliferae (parsley family), long cultivated in the Old World for the aromatic seedlike fruits. 1 tsp. chili powder 1/8 tsp. cayenne pepper 16 baby red potatoes Preheat the oven to 400[degrees]. Spray a roasting pan 3 times to coat with the vegetable oil. Put the mustard, paprika, cumin, chili powder, and cayenne pepper in a large bowl. Whisk to blend. Prick the potatoes several times with the tines of a fork and add them to the bowl. Toss to coat the potatoes evenly. Pour the coated potatoes into the prepared roasting pan, leaving a little space between them. Bake for about 45 minutes to 1 hour, until the potatoes are fork tender. Serves 4. PER SERVING Calories: 256 Sodium: 204 mg Fat: 3 grams Saturated Fat: 0 g (11% of cals.) Cholesterol: 0 mg |
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