Down Home Healthy Cooking PLR Ebook

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RIGHT STARTS

THE KEY TO COOKING “DOWN HOME HEALTHY” IS A PANTRY STOCKED WITH HEALTHY INGREDIENTS.

INSTEAD OF THIS: USE THIS: Ham hocks and fat back Turkey thighs Pork bacon Turkey bacon, lean ham, Canadian bacon Lard, butter, or other hard fats Small amount of vegetable oil Pork sausage Ground turkey breast Ground beef and pork Smoked turkey neck Neck bone Skinless chicken thighs Regular bouillons and broths Low sodium bouillon and broths Cream Evaporated skim milk Regular cheese Low fat or lite cheese High fat cut of beef* Top round, eye of round, round steak, rump roast, sirloin tip, chuck arm, pot roast, short loin, extra lean ground beef High fat cut of pork* Tenderloin, sirloin roast or chop, center cut loin chops High fat cut of lamb* Foreshank, leg roast, leg chop, loin chop * Sometimes less tender cuts of meat like round or rump need marinating. To add flavor and tenderize, use an oil-free marinade. Place meat and marinade in a plastic bag and marinate for 1 to 2 hours in the refrigerator. Throw away the marinade. Don’t use it for basing while cooking the meat.

NOW THAT THE PANTRY IS STOCKED, HERE ARE SOME HEALTHY COOKING TECHNIQUES:

Steam your vegetables whenever you can. Use garlic, onions, and herbs for flavor. Use very small amounts of butter, cheese, and sauces.

Use more herbs and spices to flavor greens and other dishes. Cut down on the salt. Try adding Spanish onion and black pepper to black-eyed peas.

Always use low-fat (1% or 2%) or skim milk for cooking instead of whole milk or cream.

Put away that deep fat fryer. Try boiling, roasting, baking, grilling, braising, or stir-frying with a little oil instead.

BLACK SKILLET BEEF with GREENS and RED POTATOES

NUTRITION CONTENT Per Serving Makes 6 servings calories: 342 total fat: 4g saturated fat: 1.4g carbohydrates: 52g protein: 24g cholesterol: 45mg sodium: 101mg dietary fiber: 10g

INGREDIENTS 1 lb beef top round 1½ tablespoon Hot ‘n Spicy Seasoning (see recipe on page 19) 8 red-skinned potatoes, halved 3 cups finely chopped onion 2 cups beef broth 2 large cloves garlic, minced 2 large carrots, peeled, cut into very thin 2½-inch strips 2 bunches (½ lb each) mustard greens, kale, or turnip greens, stems removed, coarsely torn non-stick cooking spray

1 Partially freeze beef. Thinly slice across the grain into long strips, ¹/8-inch thick. Thoroughly coat strips with Hot ‘n Spicy Seasoning. 2 Spray a large, heavy skillet (cast iron is good) with non-stick spray coating. Preheat pan over high heat. Add meat; cook, stirring for 5 minutes. 3 Add potatoes, onion, broth, and garlic. Cook, covered, over medium heat for 20 minutes. Stir in carrots; lay greens over top and cook, covered, until carrots are tender (about 15 minutes). Serve in large serving bowl, with crusty bread for dunking.

cATFISH STEW with RICE

NUTRITION CONTENT Per Serving Makes 4 servings calories: 355 total fat: 5g saturated fat: 1.3g carbohydrates: 49g protein: 28g cholesterol: 65mg sodium: 454mg dietary fiber: 7g

INGREDIENTS 2 medium potatoes 1, 14½-ounce can tomatoes, cut up 1 cup chopped onion 1, 8-ounce bottle (1 cup) clam juice or water 1 cup water 2 cloves garlic, minced ½ head cabbage, coarsely chopped 1 lb catfish fillets 1½ tablespoon Hot ‘n Spicy Seasoning (see recipe on page 19)

sliced green onion for garnish (optional) 2 cups hot, cooked rice (white or brown) 1 Peel potatoes and cut into quarters. In a large pot, combine potatoes, tomatoes and their juice, onion, clam juice, water, and garlic. Bring to boiling; reduce heat. Cook, covered, over medium-low heat for 10 minutes. 2 Add cabbage. Return to boiling. Reduce heat; cook, covered, over medium-low heat for 5 minutes, stirring occasionally. 3 Meanwhile, cut fillets into 2-inch lengths. Coat with Hot ‘n Spicy Seasoning. Add fish to vegetables. Reduce heat; simmer, covered, for 5 minutes or until fish flakes easily with a fork.

4 Serve in soup plates, garnished with sliced green onion. Top with an ice cream scoop of hot, cooked rice. Or, ladle stew over hot, cooked rice in soup plates and garnish with green onion.

To reduce sodium, try low-sodium canned tomatoes.

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• Category:Ebooks
• Tags:2023 Ebooks Private Label Rights