Sweet & Sour Cabbage with Pear Slaw

Cornish Game Hen with Lemon & Garlic with Side of S/S Cabbage Pear Slaw

Ingredients: 

4 oz red cabbage, shredded
4 oz green cabbage, shredded
1/2 pear, chopped (I prefer Asian Pear)
1-2 tablespoons Bragg's apple cider vinegar
1-2 tablespoons water
8 drops liquid Sweetleaf stevia (or 1/4 tsp dry Sweetleaf stevia mixed with the water)
dash of celery seed
 

Directions: 

1. Combine all ingredients in sealed container
2. Put lid on sealed container and shake well
3. Refrigerate until ready to eat turning occasionally

Serves 1-2 people

Cornish Game Hens with Lemon & Garlic

Cornish Game Hen w/Lemon & Garlic with side of Pear Slaw

Ingredients:

1 Cornish Game Hen*
Coarse sea salt and freshly-ground black pepper
1/4 cup Liquid Aminos (alternative: low-sodium soy sauce)
3 to 4 minced garlic cloves
2 tablespoons Fresh lemon juice (to taste)
2 tablespoons Simple Girl Citrus Ginger Dressing (alternative: butter but that adds fat!)

* Have your meat cutter cut one (1) Cornish game hen in half. Remove inside bag from each half prior to preparing or simply split the hens: Using kitchen shears or a heavy chef's knife, split the hens in half. Cut down one side of the backbone, open the chicken up, then cut it in half through the middle of the breast.

Preparation:

Place non-stick aluminum foil on baking sheet. Salt and pepper both sides of the Cornish game hen.

In a microwave-safe bowl, combine soy sauce, garlic, lemon juice, and dressing. Heat in microwave until butter has melted and you can smell the garlic (approximately 1-1.5 minutes). Carefully remove from microwave.

Baste both hen halves, on each side, with the prepared marinade and place on the prepared baking sheet. NOTE: The hens can now go back into the refrigerator until cooking time. Remove 1 hour before cooking to allow hens to come to room temperature.

Heat the broiler of your oven and move oven rack up to the second notch below the broiler element. Broil hens skin side down until you see the marinade start to bubble and the skin starting to brown (approximately 5-7 minutes); baste again, turns hens over, baste, and broil until starting to brown (approximately 4-5 minutes). Using oven mitts, remove Cornish game hens from the oven.

Turn the oven to 375 degrees F. Move oven rack down to roasting position.

Place the partially cooked Cornish game hens back in the oven (cut side down), and baste again. Roast until the hens, are done, or until a thermometer registers an internal temperature of 165 degrees F (approximately 30 minutes - juices will run clear when cut with the tip of a knife). Baste frequently with accumulating juices.

Remove from oven and baste again with the remaining juices that have browned nicely on the foil. Cover cooked Cornish game hens loosely with a piece of aluminum foil for about 10 minutes. Baste again on both sides, and place on individual serving plates.

Note: What makes these hens so tasty is the basting, especially with the caramelized sauce as the hens are cooking. This enhances the skin color, as well.

Makes 2 servings.

Roasted Onion Petals

Made a believer out of my husband that onions can stand on their own.


1 medium Onion (I used Vidalia 7.5 oz)
1 tbl Bragg's Organic Apple Cider Vinegar Reduction (see below)
1/4 teaspoon Pink Salt
Fresh Ground Black Pepper


Peel and cut off the ends of the onion.  Using a sharp knife slice from one end almost through to the bottom without cutting the onion in half. Continue cutting to form the petals again making sure you do not cut all the way through the onion.

Place onion onto aluminium foil large enough to allow for room for steam.  Drizzle the Apple Cider Vinegar Reduction over the onion filtering it into the cuts.  Sprinkle with Pink Salt and Pepper.

Seal the onion in the foil with enough room to allow for the onion to steam.  Set pouch onto a baking sheet and cook for approximately
35-40 minutes at 350 degrees.



Cider Vinegar Reduction
Heat 1-1.5 cups of Bragg's Organic Apple Cider Vinegar in a small sauce pan to boiling.  Reduce heat to low and simmer stirring occasionally.  Reduction time will vary however on my electric cook top it took about 30 minutes.  Reduce until 2/3 of the liquid has cooked off, the color begins to darken and slightly thickens.  Be very careful as it will burn easily at the end if you don't pay attention.

Apple - Spinach Chicken

Ditch the typical oil pan frying to save on unnecessary fat and calories.  Using fresh ingredients, free range chicken and organic fruits and vegetables this becomes a very healthy and filling dinner.

1/4 cup Vegetable Broth
4 (3.5-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt
1/4 teaspoon black pepper
1 clove garlic, minced (about 1/2 teaspoon)
2 teaspoon Dijon or Spicy Mustard
1/2 cup Bragg's Organic Apple Cider Vinegar
1 medium Granny Smith or Fuji apple, cored and sliced
6 cups fresh baby spinach or chopped Swiss chard

Heat vegetable broth in large nonstick skillet over medium-high heat.  Sprinkle chicken with salt and pepper and add to skillet. Cook 5-6 minutes on each side or until cooked through.
Remove chicken from the plate, cover and keep warm.

Add garlic, mustard, cider vinegar and apples to the pan and bring it to a boil.  Reduce heat, simmer, stirring often for approximately 5 minutes.  Return chicken and any juices to the pan. Cook, stirring occasionally, until sauce thickens slightly, about 3 minutes

Add spinach to pan and toss until wilted, about 1 minute. Serve hot.

4 Servings - Approximately 210 calories each

Mini Meatloaf - Lean Ground Beef/Buffalo

1 lb Ground Beef (95% lean) or Buffalo
1 Tablespoon Onion Powder
2 Cloves Garlic, Minced
1/2 teaspoon Sage
1/2 teaspoon Oregano
1/2 teaspoon Basil
1/4 teaspoon Marjoram
1/4 teaspoon Salt
1/8 teaspoon Pepper

Preheat oven to 350 degrees.  Cover baking sheet with aluminium foil.  Combine all ingredients in bowl, mixing gently.  Divide into 4 servings and shape into mini loaves.  Baked in preheated oven for 20-30 minutes or until done.

Per Serving
95% Lean Ground Beef = 184 calories
Buffalo = 196 calories

Roasted Cabbage

1 Cabbage, quartered
1 tablespoon Extra Virgin Olive Oil
2 tablespoon Fresh Squeezed Lemon Juice
1 tablespoon Liquid Aminos (Natural Soy Sauce Alternative)
1/4 teaspoon Salt (I use pink salt)
1/4 teaspoon Fresh Ground Pepper
Aluminum Foil

Remove outer layer from the cabbage and quarter the head.  Carefully remove the center hard stem by cutting in a shallow V shape  Place each quarter on aluminium foil large enough to close when ready to bake.  Drizzle EVOO, Lemon Juice and Liquid Aminos evenly over all four portions. Evenly sprinkle salt and pepper.  Close up the aluminium foil leaving room for steaming.
Bake at 425 degrees for 20-30 minutes.

32 oz cabbage = 112 cal
1 tbs EVOO = 120 cal, 14g fat
2 tbs Lemon Juice = 14 cal
1 tbs Liquid Aminos = 0 cal
Salt & Pepper Total = 2 cal
Per Serving Approximately = 62 calories, 3.5g fat