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Health and Wellness:
Recipes - Main Dish
Select a Recipe Book: BREAKFAST    SNACKS    MAIN DISH    CROCKPOT    DESSERT

CLASSIC BLT
Ingredients
  • 2 slices bacon
  • 2 lettuce leaves
  • 2 slices bread
  • 1 tablespoon (or to taste) mayonnaise
  • 4 slices tomato

  • Directions
    1. Cook the bacon in a frying pan or broiler until crisp. Drain the bacon slices on paper towels and cut into strips about 3 inches long.
    2. Wash the lettuce leaves and drain thoroughly. Break into bite-sized pieces. Toast the bread.
    3. Spread the mayonnaise on one side of each slice of bread. Lay the bacon strips horizontally on 1 slice of bread on top of the mayonnaise. Lay the tomato slices on top, and then the lettuce. Close the sandwich and cut in half.

    HEARTY MEXICAN TACO SALAD
    Ingredients
  • 2 lettuce leaves
  • ½ red bell pepper
  • ½ green bell pepper
  • 1 small tomato
  • 1 cup grated cheese
  • 3 tablespoons (or to taste) salsa
  • Taco chips

  • Directions
    Wash and dry the vegetables. Shred the lettuce leaves. Seed the red and green peppers and chop. Chop the tomato. Combine the vegetables and grated cheese in a small salad bowl. Stir in the salsa. Serve with the taco chips.

    BASIC MASHED POTATOES FOR ONE
    Ingredients
  • 1 large potato
  • 1 tablespoon butter or margarine
  • 1 ½ teaspoons milk, or as needed
  • Salt and pepper, to taste

  • Directions
    1. Wash and peel the potato, and cut into quarters. Fill a medium-sized saucepan with enough salted water to cover the potato and bring to a boil.
    2. Cook the potato in the boiling water until tender and easily pierced with a fork (about 5 minutes). Drain.
    3. Place the potato in a bowl and add the butter or margarine. Mash using a fork or a potato masher. Add the milk a bit at a time as you are mashing, being sure not to add more than is needed. Mash until the potato is fluffy. Stir in the salt and pepper.

    STEAK FOR ROOMMATES
    Ingredients
  • 2 pounds round steak
  • ½ teaspoon mild curry powder
  • 4 tablespoons all-purpose flour
  • 2-3 tablespoons oil, as needed
  • 1 small onion, peeled and chopped
  • 1 (10 ¾ -ounce) can condensed cream of celery soup, plus 1 can water
  • 2 tablespoons Worcestershire sauce

  • Directions
    1. Cut the beef across the grain and remove any excess fat. Blend the curry powder into the flour. Dredge the beef in the flour.
    2. Heat the oil in a heavy skillet. When the oil is hot, cook the meat on medium to medium-high heat until browned. Push the meat off to the sides and add the onion in the middle of the pan. Cook until the onion is tender.
    3. Add the soup, water, and Worcestershire sauce. Cover and cook for 20 minutes on medium heat. Turn the heat up to medium-high and cook for another 10 minutes. Serve hot over rice.

    BASIC HAMBURGERS
    Ingredients
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • 1 pound ground beef
  • ¼ cup finely chopped onion
  • 1 cup bread crumbs
  • ¼ cup Worcestershire sauce
  • 2 tablespoons butter or margarine
  • 6-8 hamburger buns, as needed

  • Directions
    1. Mix the salt and pepper with the ground beef. Mix in the chopped onion, bread crumbs, and Worcestershire sauce. Form the ground beef into 6 to 8 patties.
    2. Melt the butter or margarine in a frying pan. Add the hamburger patties and cook for a total of 6 to 8 minutes until browned on each side and cooked through, turning the burgers only once. Toast the hamburger buns before assembling the burgers if desired.

    SPAGHETTI WITH MEATBALLS
    Ingredients
  • 3 ounces dried spaghetti
  • 1 garlic clove
  • ¼ cup chopped onion
  • 6 fresh mushrooms
  • 2 teaspoons olive oil
  • 1 cup prepared tomato sauce
  • ¾ cup water
  • ¼ teaspoon dried oregano
  • ¼ teaspoon dried basil
  • 6 frozen Italian meatballs, thawed

  • Directions
    1. Cook the spaghetti in boiling water until tender but still firm, and drain thoroughly. Smash, peel, and chop the garlic. Peel and chop the onion. Wipe the mushrooms clean with a damp cloth and slice.
    2. Heat the olive oil on medium-low in a frying pan. Add the garlic and onion. Cook for 1 minute, then add the mushrooms. Cook until the onion is tender.
    3. Add the tomato sauce and water. Stir in the dried oregano and dried basil.
    4. Add the spaghetti and meatballs and bring to a boil. Reduce heat to medium-low and simmer for 15 minutes, until the mixture is thickened and cooked through. Serve hot.

    SOUPED-UP RAMEN NOODLES
    Ingredients
  • 1 package ramen noodles
  • 1 (10 ¾ -ounce can) condensed mushroom soup, plus 1 can water
  • 1 (6-ounce) can tuna, drainedv
  • 1 cup frozen peas
  • ¼ teaspoon (or to taste) salt
  • ¼ teaspoon (or to taste) black pepper
  • 2 tablespoons grated Parmesan cheese

  • Directions
    1. Combine the ramen noodles, soup, water, tuna, and frozen peas in a frying pan. Use the back of a spoon to break up the ramen noodles. Stir in the salt and pepper.
    2. Cook on medium-low heat until the noodles have softened and all the ingredients are heated through. Stir in the Parmesan cheese. Taste and add more salt and pepper if desired.

    CREAMY CHICKEN WITH NOODLES
    Ingredients
  • 2 (7-ounce) boneless, skinless chicken breasts
  • 8 ounces egg noodles
  • 2 ounces frozen spinach
  • 3 tablespoons all-purposed flour, divided
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
  • ½ teaspoon dried parsley
  • 2 ½ tablespoons butter or margarine, divided
  • ¾ cup milk
  • ¼ cup grated Parmesan cheese
  • ¼ teaspoon paprika

  • Directions
    1. Rinse the chicken breasts under cold, running water. Pat dry and cut into bite-sized pieces. Cook the noodles according to the package directions. Drain. Defrost the frozen spinach in boiling water or in the microwave on high heat for 5 minutes. Squeeze out excess water with a paper towel.
    2. In a small resealable plastic bag, combine 2 tablespoons of the flour, the salt, pepper, and dried parsley. Add the chicken, seal the bag, and shake.
    3. Heat 1 tablespoon of the butter in a frying pan. Add the chicken and cook on medium-high heat until cooked through. Remove from the pan.
    4. Melt the remaining 1 ½ tablespoons butter in a small saucepan over low heat. Stir in the remaining 1 tablespoon flour. Cook on low heat for 3 minutes, continually stirring. Gradually whisk in the milk. Whisk in the cheese, stirring until thickened. Stir in the paprika. Stir in the spinach. Taste and add salt and pepper if desired. Pour the sauce over the chicken and noodles.

    BUFFALO WINGS
    Ingredients
  • 2 pounds chicken wings (about 10-12 wings)
  • ¼ teaspoon black pepper
  • About 4 cups oil, for deep frying
  • 5 tablespoons butter or margarine
  • 2 teaspoons white vinegar
  • ¼ cup hot sauce, such as Tabasco
  • 1 cup blue cheese dressing

  • Directions
    1. Rinse the chicken wings under cold, running water and pat dry with paper towels. Sprinkle with black pepper.
    2. Set up the wok or deep-fryer that you are using according to the manufacturer’s instructions and heat the oil to 360°.
    3. While waiting for the oil to heat, bring the butter or margarine, vinegar, and hot sauce to a boil in a small saucepan. Keep warm on low heat until needed.
    4. Deep-fry the chicken wings until browned and cooked through. Remove the wings and drain on paper towels.
    5. Brush with hot sauce. Serve with the blue cheese dressing for dipping.

    CHICKEN FINGERS
    Ingredients
  • 4 (6-ounce) skinless, boneless chicken breasts
  • 1 ¼ cups tortilla chips
  • ¾ cup butter or margarine
  • ¾ teaspoon dried basilv
  • ½ teaspoon dried oregano

  • Directions
    1. Preheat oven to 400°. Spray a large baking sheet with non-stick cooking spray.
    2. Rinse the chicken breasts under cold, running water. Pat dry with paper towels. Cut into thin strips approximately 3 inches long and ½ inch thick (about the size of a finger).
    3. Crush the tortilla chips into a shallow bowl. Melt the butter in a small saucepan over low heat. Stir the oregano and basil into the melted butter.
    4. Place the chicken strips, crushed tortilla chips, melted butter, and prepared baking sheet within easy reach of each one another. Dip the chicken pieces into the melted butter, then coat with the crushed tortilla chips. Lay out on the baking sheet.
    5. Bake the chicken fingers for 40 to 45 minutes, until cook through and golden brown. Turn over the chicken fingers halfway through cooking.

    SLOPPY JOES
    Ingredients
  • 2 teaspoons butter or margarine
  • 1 yellow onion, chopped
  • 2 red bell peppers, sliced
  • 2 pounds canned kidney beansv
  • 2 cups tomato sauce
  • 4 tablespoons tomato paste
  • 1 cup water
  • 1 teaspoon ground cumin
  • 2 teaspoons granulated sugar
  • 6-8 hamburger buns

  • Directions
    1. Heat the butter or margarine on medium in a large frying pan or saucepan. Add the onion. Cook for 1 minute, then add the bell peppers.
    2. Add the ground beef. Cook over medium heat until browned. Drain off any excess fat.
    3. Add the kidney beans, tomato sauce, tomato paste, and water. Mix thoroughly and stir in the ground cumin and sugar.
    4. Bring to a boil. Cover and simmer for 20 to 25 minutes, until heated thoroughly. Spoon the meat mixture over the hamburger buns, or serve in a large pot and invite guests to prepare their own.

    Dinner Buttermilk Biscuits
    Ingredients
  • 1 teaspoon baking powder
  • ½ teaspoon baking soda
  • 1 teaspoon salt
  • 2 cups all-purpose flour
  • ¼ cup shortening
  • About 1 ¾ cups buttermilk

  • Directions
    1. Preheat oven to 450°.
    2. Stir the baking powder, baking soda, and salt into the flour, blending thoroughly.
    3. Use a knife to cut the shortening into the flour.
    4. Quickly stir 1 cup buttermilk into the flour mixture. If necessary, add as much of the remaining ¼ cup of buttermilk as needed. The dough should be moist, and not too wet. Do not over mix the dough.
    5. Drop a heaping tablespoon of dough onto an ungreased baking sheet. Continue with the remaining dough. Bake the biscuits for 9 to 12 minutes, until they are golden brown. Let cool briefly on a wire rack before serving.

    Simple Steak and Potatoes Dinner
    Ingredients
  • 8 ounces fresh brown mushrooms
  • 1 garlic clove
  • 4 (10 ounce) boneless rib-eye steaks, boneless
  • ¼ cup barbecue sauce
  • 4 large baking potatoes
  • 2 tablespoons olive oil

  • Directions
    1. Preheat oven broiler. Wipe the mushrooms clean with a damp cloth and slice.
    2. Peel the garlic and cut in half. Rub the steaks with the garlic. Place the steaks on a broiling pan and brush the tops with half of the barbeque sauce. Broil 8 to 10 minutes on the top side, then turn over and brush with the remaining barbeque sauce. Broil for 8 to 10 more minutes.
    3. Begin preparing the potatoes and mushrooms after the steaks have finished cooking on the first side. Pierce the potatoes with a fork. Place on a microwave-safe plate or paper towel and microwave on high heat for 10 minutes or until the potatoes are tender (the internal temperature should be 210°).
    4. Melt the olive oil on low medium heat in a frying pan. Add the mushrooms and sauté on medium to medium-low heat until browned and tender. Serve food all together.

    Beef Stroganoff
    Ingredients
  • 16 ounces egg noodles
  • 1 garlic clove
  • 1 medium sized white onion
  • 2 cups fresh mushrooms
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper
  • ½ teaspoon dried basil
  • 2 tablespoons all-purpose flour
  • 2 pounds cubed stewing beef
  • 4 tablespoons oil
  • 1 cup beef broth
  • ½ cup sour cream

  • Directions
    1. Cook the egg noodles according to the package directions. Drain and set aside.
    2. Smash, peel, and chop the garlic. Peel and chop the onion. Wipe the mushrooms clean with a damp cloth and slice.
    3. Stir the salt, black pepper, and dried basil into the flour. Toss the beef chunks with the flour.
    4. Heat 2 tablespoons of the oil in a frying pan on medium heat. Add the beef and brown on both sides. Remove the beef from the pan and clean the pan. Add the remaining 2 tablespoons oil and heat on medium heat. Add the garlic, onion, and mushrooms. Sauté until the onion is tender.
    5. Return the beef to the pan. Add the beef broth. Heat through, and stir in the sour cream. Heat for a few more minutes until warmed through. Serve over the noodles.

    SPINACH SALAD
    Ingredients-Spinach Salad Dressing
  • 1 cup oil
  • ¾ cup sugar (splenda works perfectly)
  • 1/3 cup ketchup
  • Salt to taste
  • ¼ cup vinegar
  • 1 tablespoon Worcestershire sauce (optional)
  • 1 small onion (optional)
  • Blend and refrigerate at least 3 hours. (Best refrigerated overnight)
    Ingredients-Salad (Quantities of the ingredients below vary to taste and quantity required)
  • 1 large bag of spinach (washed, dried, and stems removed)
  • 6 pieces fried bacon-crumbled or one package real bacon bits/pieces
  • 6 green onions-chop entire onion-white and green parts
  • ¼-1/2 cup mung bean sprouts
  • 4 hard cooked egg slices (or diced) for garnish
  • ¼-1/2 cup fresh mushrooms