Author: Robert Andrews

1 TBL Dijon mustard
2 limes
1 TBL EVOO
salt and pepper to taste

Cut the following into thin strips:
Left-over roast beef or chicken
1/2 Red Onion
Red Bell Pepper
1 Mango
Spinach

Instructions
1. Whisk first four ingredients together
2. Toss strips of other items with mixture
3. Put into tortilla and wrap

1 Rib Eye Steak (approx 1 1/2 LB)

Instructions THE DAY BEFORE…
1. Put meat into freezer for about 30 minutes
2. Cut into thin strips (against the grain)
3. Marinate 1 to 12 hours in plastic bag
(Satay Marinade has its own recipe listing)

THE DAY OF SERVING…
1. Place skewers in a pan of water for 30 minutes
2. Prepare Peanut Dipping Sauce (has its own recipe listing)
3. Weave onto skewers.
4. If using Grill Pan, cover handles with Aluminum foil
5. Cook on Grill Pan 4 minutes, or George Foreman Grill about two minutes
6. If using Grill Pan, flip meat and cook 3 more minutes
7. Serve with rice and Peanut Dipping Sauce (see recipe)

1 Flank Steak
1 TBL powdered ginger (or ginger juice)
1 TBL garlic (minced)
1 scallion (minced)
1 TBL red chili powder
1/4 CU soy (Tamari)
1/4 CU sesame oil
1/4 CU brown sugar

Instructions
1. Combine all ingredients except steak
2. Cut steak into thick strips
3. Put marinade in zip lock with steak strips
4. Let sit over night (or at least 4 hours)
5. Soak wooden skewers in water overnight
6. Thread onto skewers and put aluminum foil over ends of skewers
7. Cook on grill very short time… only about 2-3 minutes, flipping after one minute

1 medium sized eggplant (prepared)
1/2 CU EVOO
1/4 CU Worcestershire
1 TBL apple cider vinegar
1/4 CU A1 or other steak sauce
2 TBL honey

Instructions
1. Prepare eggplant with salt as described in Eggplant: Basic Preparation
2. Combine all ingredients (except eggplant) in bowl
3. Toss eggplant to coat, then fry, grill or broil 3 minutes on each side
4. Top with cheese and serve

1 1/2 CU beef broth
1/2 CU low sodium soy
1/2 CU water
1/4 CU rice vinegar
2 TBL brown sugar
2 TBL molasses
2 tsp Five-Spice Powder (see Recipe)
1 tsp crushed red pepper
1/2 tsp black pepper
1 CU onion (chopped finely)
2 LB flank steak (trimmed)
1 TBL hoisin sauce
1/4 CU cilantro
1 TBL sesame oil
8 hoagie rolls

Instructions
1. Saute onions in sesame oil
2. Add all other ingredients except hoisin, cilantro, meat and buns
3. Bring mixture to a boil
4. Add meat and simmer approx 2 hours (or until tender)
5. Remove from heat, remove meat, and let cool 10 minutes
6. Shred beef with a fork, then return to pan
7. Add hoisin sauce
8. Simmer (without a lid) until most of the liquid evaporates, stirring occasionally
9. Remove from heat and let stand 5 minutes
10. Stir in cilantro and serve

Top with sliced cheese
Easy BBQ beef – Buy the same amount of beef already cooked and thinly
sliced from the deli section. You can reduce step 4 to about 15 minutes.

Ingredients 1 CU chicken pieces
linguini or angel hair pasta – enough for two
pasta water – don’t discard
1 CU milk
1 onion (diced)
1 can diced tomato
1 TBL fresh chives
1 TBL fresh parsley
3 cloves garlic
1 tsp corn oil
parmesan and rigiano cheese (used for topping)
chives (used for topping)

Instructions
1. Brown chicken in large fry pan in corn oil
2. Add onion and cook until onion is translucent
3. Add remaining ingredients (except pasta)
4. Cook until reduced to almost no liquid
5. Add 1/4 cup of the pasta water and cook two minutes
6. Add 1 CU milk and bring up to heat
7. Add drained pasta and toss
8. Plate and top with chives and cheese

Substitute 1 tsp for spices if fresh is not available

2 TBL apple cider vinegar
1 CU whole milk

Instructions
1. Mix vinegar and milk
2. Let set for 15 minutes

Butter – Saturated fat increases bad cholesterol and increases good cholesterol.

Margarine – Trans-fat, hydrogenated decreases good cholesterol raises bad cholesterol only slightly.

Artificial margarines – Gums & tropical oils, 80% fat=margarine (hard) like butter,

Taste Winners –
Land O’ Lakes, soft baking butter with canola oil
Olivio, Olive oil spread
Land O’ Lakes, Sweet Cream unsalted butter.

1 LB medium-lean ground beef (formed into patties)
4 strips bacon
1 ripe avocado
1 tsp lemon juice
2 TBL chives (chopped)
2 roma tomatoes (see Special Steps) sliced thin
1/2 red onion (sliced thin)
1 OZ Blue cheese
1 OZ Shart Cheddar cheese
1 OZ Gruyere cheese
4 leaves Romaine lettuce
Ketchup, mustard and mayonayse (to taste) See Additional Notes
4 pepperoncinis or banana peppers (chopped)
2 dill pickles (sliced thin vertically)
salt and pepper to taste

Instructions
1. Fry bacon (not too crisp) and set aside
2. Remove avocado from shell and combine with lemon juice, salt, pepper, chives and chopped peppers
3. Crumble or grate cheeses
4. Cook burger patties being careful not to overcook. Flip frequently essentially slow-cooking them.
5. Sprinkle on cheese near the end of the cooking cycle.
6. Top with remaining ingredients, and serve on high-quality deli-style burger bun using onion and lettuce to protect the bun from touching the meat (keeps it from getting soggy)

Cut the tomato around the equator and ROLL the halves over the sink. This loosens the seeds and removes the part that makes your burger soggy.

For the best taste, use Heintz ketchup, Grey Poupon deli mustard and Hellman’s manynnaise.

APPLE CEREAL
CHICKEN
CHIPOTLE
GRILLED APPLES WITH PEANUT BUTTER SAUCE AND CINNAMON

PICKLE JUICE
KABOB SANDWICH
GRILLED CHICKEN MARINATED
ONION, PROCHUTO

MOLASSES AND SOY TOPPING AND GINGER
BROILED CHICKEN
SERVED OVER MIXED GREENS AND VINAGRETTE

MAYONAISE
SEARED SAYMON, COUS COUS , SPINACH SALAD
PEPPERS

SMAL-IDAY

FIRST FLAT BOWL
FLOUR, PEPPER, SALT

SECOND FLAT BOWL
EGG – WHISKTOGETHER

THIRD FLAT BOWL
BREAD CRUMBS, CHEESE, PARSLEY

BAKE CUTLETS – LOW HEAT IN OVEN
FRY FOR EXTRA CRISPH
TOP WITH CUTLET TOPPING

SKILLET WITH HOT OIL

PUMPKIN POLENTA
3 cu stock
add 1 CU quick-cook polenta
WHEN NEAR DONE MIX IN 16 OZ PUMPKIN (NOT PUMPKIN PIE FILLING)
ADD A BIT MORE JPARMESAN CHEESE
2 TBL BUTTER
BIT OF FRESH NUTMET
SQUEEZE OF HONEY
MIX AND IT’S DONE

CUTLET TOPPING

HANDFUL MINCED ARUGULA LETTUCE
HANDFUL CHIFONADE SWEET BASIL
SWEET GRAPE TOMATOES
LEMON, SALT, PEPPER, EVOO
TOSS

4 CU chicken broth
3 CU broccoli (chopped)
1 CU onion (diced)
1 bay leaf
1/4 CU all purpose flour
1/3 CU (2 OZ) ham (dced)
1/2 CU heavy cream
1/4 tsp salt and pepper

Instructions
1. Combine all except flour, ham and cream and bring to a boil
2. Cover and simmer 30 minutes
3. Transfer 2 CU at a time to blender or food processor
4. Chop, but do not purify
5. Pour blended mixture back into the pan
6. Sprinkle flour in SLOWLY blending constantly with a whisk
7. Add diced ham and cream, and simmer 15 more minutes

2 cube steaks (high quality)
2 TBL crumbled bleu cheese
2 TBL finely chopped red onion

Instructions
1. Preheat broiler
2. In skillet, brown cube steaks to your liking
3. Blot off grease and place in broiler pan.
4. Top each steak with bleu cheese and onion
5. Put under broiler for a few minutes

1 Can Black Beans (drained and rinsed)
1 bunch cilantro
1/2 red onion (diced)
lime juice
2 TBL EVOO
Salt and pepper to taste

Instructions
1. Drain and rinse beans
2. Mix wet ingredients
3. Mix in beans and toss to coat
4. Mix in all else and toss to mix
5. Marinate 1-3 hours, but never more than 3 hours

Baby Spinach Leaves
Baby Arugula
3 Types of Berries: (eg) Raspberry, Strawberry, Blueberry
1 TBL Balsamic Vinegar
3 TBL Olive Oil
Grated Parmesean or Mozzerella to taste

Instructions
1. Emulsify oil and vinegar with whisk
2. Add a pinch of salt and mix again
3. Toss in leafy greens and gently toss, covering all leaves
4. Add half of your berries and toss again
5. Plate tossed salad mixture
6. Toss remaining fruit in remaining liquid
7. Top greens with remaining fruit
8. Sprinkle lightly with grated cheese

1 Red Beet
1 Yellow Beet
1/2 CU goat cheese
Olive oil
Rice – cooked (cooking instructions not included here)
1 lemon

Instructions
1. Wash beets and cover with olive oil
2. Roast @ 350 for 60 minutes
3. Remove from oven and cover. Let sit for another hour
4. Peel (using a towel)
5. Dice Red beet into small cubes (reserve juice)
6. Julienne Yellow Beat into thin “toothpicks”
7. Squeeze lemon over both beets
8. Use round measuring cup with push cylinder (or ring mold)
9. Layer in center of plate with rice on bottom, then red beet, then goat cheese, then more red beet
10. Surround with scattered yellow beets
11. Drizzle reserved red beet juice in circle around “tower”
12. Serve with parsley or micro greens on the side of the plate