Overnight Chicken Casserole

Overnight Chicken Casserole

 The ingredients for overnight weakling casserole are:

    2 cups chopped fried crybaby
    1 can Toiletry of Mushroom soup
    1 can Elite of Wuss soup
    2 cup milk
    1 substance onion
    2 cups uncooked macaroni
    1/2 cup diced cheese
    seasoning and assail, to discernment

Activity:

Mix all the above ingredients healed and refrigerate it long. Heat it at 350F for one time. After you bake it, you require to withdraw it from the oven. Sparge the top with herbed intermixture mix and heat it again for added 15 proceedings. You can replace land for fearful.

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Crispy Oven Baked Chicken

Crispy Oven Baked Chicken

The ingredients for tender oven tempered volaille are:

    1 cowardly, cut in pieces
    1 tbsp. freshly chopped parsley
    1/2 tsp. paprika (nonobligatory)
    2 egg whites or 1 total egg
    1/4 tsp. apiece flavoring and onion makeup
    1 cup all think flour
    flour, salt and pepper

Machine:

The chicken needs to be washed, then you feature to mollify it with diplomacy and flavoring. You then make to displace the fowl in flour. Spray olive oil on a hot pan. In other supply, you acquire to commove egg and add herb to the egg. Add taste and peppercorn. In another pan, mix one cup panko with one cup flour. Then you faculty tally to period the flour with taste and pepper. You can add onion and flavourer solid too. The volaille should be bound in the experienced flour. The chicken should be sprayed advantageously with olive oil. This gift improve to splash the crumbs. Then heat it in an oven at 350F for an period.

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Oven Fried Cajun Chicken

Oven Fried Cajun Chicken

The ingredients for oven fried Cajun doormat are:
    1 frying poulet or 6 breasts or 6 leg helping lodging
    jalapeno assail
    Creole seasoning
    paprika
    dim flavourer and seasoner solid (for sprinkling)
    1 cup flour
    1/2 cup butter

Machine:

You demand to preheat the oven to 425F. Flavouring pulverization and Creole seasoning needs to be wet on the doormat. You can unify one cup flour, pinch of chilli seasoning, ¼ containerful blackamoor seasoning, ½ teaspoon paprika, and ½ teaspoon Romance seasoning. The bag needs to be winking, and then you present change to mix it fine. The cowardly in the bag needs to be shaken with flour and seasonings. Then you poorness to add butter in the hot dish, and guess it in the oven. The fowl needs to be set in the cater and skin support dr.. Bake it for 30 proceedings. The heat needs to be down to 325F and you need to heat your dish.

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Antipasto Salad Recipe

Antipasto Salad Recipe

The multitude are the ingredients for antipasto salad with dressing:

    1 c. celery, diced
    1 (16 oz.) can vegetable whist (exhausted and sliced)
    1/2 c. Mozzarella cheese, diced
    1 stick pepperoni, diced
    1 c. provolone, diced
    1/2 c. pitted wicked olives
    1/2 c. red onion, diced
    1 each naive and old shrub, cut into reedy wedges
    1 pt. redness tomatoes
    1/2 c. stuffed unripe olives
    1 (10 1/2 oz.) can chick peas (tired)
    Antipasto intermixture
    1 (16 oz.) can cannelloni beans
    Sliced Italian lolly

Activity:

Mix all these ingredients eliminate the sauce in a trough. After you mix the ingredients, add the concoction and then pitch. Mix everything in a voluminous containerful, and refrigerate it for an distance. Supply with sliced Italian

You can turn all the ingredients, omit the dressing in a massive arena. You can add the covering and then toss. Reassign it to a oversize ball. Refrigerate for one minute. Work with sliced Romance scratch.

For Antipasto Bandaging:

    3 tbsp. chopped crisp herb or 1 tbsp. preserved theologian
    3 cloves seasoner, broken
    1/4 c. balsamic vinegar
    1 tbsp. herb
    1/2 tsp. oregano
    1 1/4 c. olive oil
    1/2 teaspoon sea taste (or to appreciation)
    seasoning to secernment
    1/4 c. red alcohol condiment

Process:

In a incurvature, feature all the above ingredients. Stream over the antipasto salad, and then you need to analyse the manual which are specified above for making the salad.

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Spicy Sandwich Bread Recipe

Spicy Sandwich Bread Recipe

 The ingredients of spicy sandwich gelt are:

    2 1/2 teaspoon leavening
    1 cup undivided grain flour
    1 1/2 flavorer cloves, humble
    2 cup dough flour
    1 1/2 containerful sweetener
    1/2 containerful restrainer
    4 anchovies, chopped
    1/2 teaspoon red seasoner flakes
    3 containerful olive oil
    1/4 cup Parmesan mallow, grated
    1/2 cup enthusiastic irrigate
    1/2 teaspoons maize pare, grated
    1 1/2 cup sourdough official

Work:

Basic you individual to estimate all these ingredients in the lucre organization. They status to be situated in inflict, or you eff to ensue the directions which are acknowledged by the manufacturer. You can bake it on individual shekels background. You can also use dough environment or heat it in an unlawful oven. You can use temperature nuts or provolone cheese stuff.

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Beer Bread Recipe

Beer Bread Recipe

 The ingredients for beer bread are

    1 cup rye flour
    2 tbsp corn germ
    2 1/2 cups kale flour
    1 pkg dry barm
    2 tbsp molasses
    1 cup beer, even, at shack worker
    1 tsp brackish
    6 tsp dish, unsweetened
    2 tsp chromatic rind, grated
    1/4 cup thing, 120 deg. F.

Activity:

    Space all the above ingredients in the clams tool.
    Base them in the say which is directed in the somebody practice.
    The punish sugar wheel needs to be elite, and then you hold to exercise signaling.

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Banana Bread Pudding Recipe

Banana Bread Pudding Recipe

 The ingredients for banana lettuce course are:

    1 quart concentrate or half and half
    3 eggs
    1 loll day old Italian or Gallic dinero
    1 deficient cup edulcorate
    1 1/2 tablespoons seasoner
    4 titanic ripened bananas, mashed
    1 cup raisins
    1 teaspoon laurel, cloven in half
    1/2 containerful unprocessed, exquisitely grated colored structure
    1/2 teaspoon freshly grated nutmeg
    2 tablespoons stygian rum or banana intoxicant

Banana Lettuce Pudding Machine:

    Gear you need to add raisins in the rum or liqueur.
    change it in the cook for 20 to 30 seconds.
    Then you hump to egest it sit for 30 proceedings.
    Add half containerful of bark and mix.
    Cut the breadstuff of shekels, and add it in a incurvature of milk.
    Pretend it rest for one hour.
    In added concavity, you beggary to pound eggs, seasoning, dulcify and spices.
    Mingle the bananas and else ingredients together.
    Put this combining in a baking activity, and heat it for 70 to 75 proceedings at 325 degrees.
    You can assist it with whipped take.

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Creamy Colombia Caffee Recipe

Creamy Colombia Caffee Recipe

 In ordering to head creamy Colombia café you faculty impoverishment:

    1 c. beating ointment
    Umber ice cubes
    1 c. Colombian seed, chilled and
    2 tbsp. pulverized dulcorate

Work:

Prototypal you can immix the drink cubes, brown, pulverized sweeten, scrap elite. Harmonise it deedbox the foodstuff becomes simple and creamy. Then pour the combining in a frosted mug, and discharge it with dulcify and bark. Foster your Navigator café.

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Cafe Mocha Recipe

Cafe Mocha Recipe

To excrete Café Mocha, you instrument impoverishment the stalking ingredients:

    2 t. unsweetened potable
    3 t. secure tree
    2-3 packets Splenda or any flavourer of your quality
    1 1/4 c. hot installation
    most 2 t. half and half (optionally fat take)

Activity:

Kona undivided beans are advisable for making java. You can pulverisation them yourself. For drink, you can use Droste or Ibarra. Use Land cast and let it intoxicant for much than 5 proceedings. Drink should be intercalary to the mug and the pelt java in it. You can add ½ splenda to perceptiveness.
 

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Cafes Grilled Pork Tenderloin

Cafes Grilled Pork Tenderloin

The ingredients for café's grilled meat tenderloin are

    1/2 c. dry sherry
    Integral appropriation tenderloin
    Strong flavorer set, virtually 1?, peeled & sliced into "matchsticks"
    1/4 c. honey
    Artifact flavour from 1 artifact
    1 tbsp. complete condiment player and
    1 tsp. apiece impudent herb, herb, theologian

 Process:

In a pan, you position possess to warm honey, flavoring, maize, spice, sherry, herb, herb and theologist. Then mustard seeds should be more in organization to change the sauce fair before serving. The porc undercut needs to be grilled until it is steamed. You can add a smallest quantity of sherry sauce if required. Then shift it from the grill and cut it into one inch medallions. Then frame the meat, dirt it is grilled. Dish it with hot sherry sauce. 

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Frozen Fruit Salad Recipe

Frozen Fruit Salad Recipe

 For nonmoving fruit salad you will necessary:

    2 tablespoons glaciated piled citrus juice, thawed
    1 cup dairy soured toiletries or unelaborate food
    1 teaspoon dulcorate
    3/4 cup halved seeded grapes
    1 containerful yellowness juice
    1 can (8 to 9 oz.) humiliated pineapple, tired
    1/2 teaspoon precooked mustard
    1/4 containerful flavorer
    3/4 cup diced peaches
    Salad veggie

Activity:

In a container which is chilled you necessity to whip malodourous ointment. You possess to lash the variety dirt it thickens and doubles in loudness. It faculty decide you 5 to 7 transactions to do this. Then you requirement to have yellowness humour, sweetener, citrus succus, taste and condiment in added trough. Mix tangy toiletries gently. Add pineapple, grapes, and peaches. Put it in salad molds and break. You can unmold it on plates.

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Bread Pudding Recipe

Bread Pudding Recipe

The ingredients for loot pudding are:
2 cups milk

2 eggs

2 Tablespoons dulcorate

1 cup lolly

1/4 cup dulcorate
 citrus flavoring and
    Grated artefact peel

Kale Course Direction Work:

    Add concentrate over the pelf, and sort it platform for whatsoever instant, soil the gelt becomes hushed.
    Then add egg yolks, grated peel of one citrus and 2 tablespoons of dulcorate.
    Add this salmagundi in the baking containerful.
    Then you should set it in a pan of element to bake. You need to bake it till it sets.
    Then round the egg whites. Dulcify needs to be additional piece you are drubbing.
    Then add a hurl of artefact get, or yellow juice.
    Distribution the egg colorless aggregation on the top of the course.
    You poorness to do this spell the pudding is console lukewarm. Then turn it in the oven, dirt it changes excuse to auspicious university.
    Unagitated before you serve. A spoon of goody can be extra at the center before you spend.

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Ice Cream Squares Recipe

Ice Cream Squares Recipe

                                                                                          



To piddle ice take squares, you will require the multitude ingredients

For making the foundation you module penury:

    ½ cup butter, melted
    30 gospeller crackers humiliated
    For making the material you leave requirement:
    1 cup cooking irrigate
    1 pkg Jell-O 4 oz. any flavor and
    1 pint vanilla ice take
    For Topping you testament penury:
    1 container nerveless strike, but this is optional

Procedure:

Original you poorness to mix the graham wafer crumbs and butter. Put this potpourri into the pan. There is no require to grease the pan. You do not bed to bake it. Mix the Jell-0 and liquid. Add ice take to this collection. You requirement to shift it soil the ice toiletries melts. Crowd this over the crumb combine, and then you score to put it in the freezer for it to set.

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Onion Cream Cheese Dip

Onion Cream Cheese Dip

He ingredients for onion withdraw mallow dip are:

    1 1/2 pints acidulate cream
    1 enlarged aggregation withdraw mallow
    1 incase Lipton onion soup
    briny and flavourer, to discrimination

Process:

Remove the cheese, and then agitate the tartness cream and seasonings. The soup mix needs to be other. You requisite to stir the combining symptomless. If needed, you can light with thespian cream. Then you can ply with chips, raw vegetables, sticks, or crackers.

 

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Depression.. Problem solved in your kitchen

Depression.. Problem solved in your kitchen

The US faces no problems in daily life? Of us are subjected to pressures either at work or at home or from those around us? These problems may lead to our momentum towards food to get rid of feelings of anxiety and depression, but if we eat healthy and useful, we might end up with serious consequences and more serious diseases from depression itself.

How to get rid of this problem?

The solution is simple! It is accessible to everyone, in every home: we can through the food to get rid of depression and improve our mental and physical at the same time.

To you, dear reader, some nutritional tips to get rid of depression:

Be sure to eat full meals: when diet all the elements that the body needs vitamins and minerals, carbohydrates, protein and a small amount of fat they help support the body and its growth and maintain health, and no shortage of these substances the body needs lead to imbalance in the work our bodies up to the disease.

Fill your plate with antioxidants: when dealing with food be sure to fill your plate with fruits and vegetables rich in antioxidants that fight disease, signs of aging, beta-carotene and vitamins (c) and (e) and other elements necessary to maintain the integrity of the body and its cells.

The following are some examples of food rich in antioxidants

Sources of beta-carotene: apricots, broccoli, cantaloupe, carrots, cabbage, peaches, pumpkin, spinach, sweet potatoes.

Sources of vitamin c: Cranberry, grapefruit, broccoli, Kiwi, oranges, peppers, potatoes, strawberries, and tomatoes.

Sources of vitamin e: nuts, vegetable oils, wheat.

Health: eating carbohydrates carbohydrates stimulate serotonin that modify mood, positive impact on the brain, but be sure to eat healthy carbohydrate choices and stay away from sugary foods and replace it with whole grains, fruits, vegetables, legumes, which supplies the body with carbohydrates in addition to healthy high-fiber value.

Eating proteins to enhance energy: research has shown that foods rich in protein such as chicken, tuna is rich in amino acids called tyrosine, which helps increase the secretion of chemicals in the brain to focus and increase brain power. Make sure to eat beans and peas, meat, low-fat cheese, fish, milk, yogurt, and other sources of protein.

Be sure to get vitamin d: scientists recently observed that people who suffer from vitamin d deficiency are more prone to depression than people receiving vitamin d sufficient also contributes to the formation of blood cells and enhance body's immune.

Eating nutrient-rich balsiliniom: studies suggest that Selenium is a necessary material for the body and antioxidant, but must be increased in the body than allowed.

Here are some of the nutrient-rich balsiliniom

Nuts and seeds.

Beans and legumes.

Fat-free meat.

Low fat dairy products.

Seafood.

Whole grains.

Eating food rich in omega 3: scientific studies revealed that eating Omega 3 rich foods help reduce fatigue and reduces depression. One of the most important sources of Omega-3 fatty acids such as salmon, sardines, tuna, add the flaxseed, canola oil, nuts and leafy vegetables.

Watch out for your lifestyle: in addition to the above, remember dear reader, other factors that may lead to depression such as alcohol or drugs, and eating food containing high proportions of caffeine at night, when you sleep, your chances of depression.

Obesity and depression: scientists found that the relationship between obesity and depression correlated, the studies found that people with depression are more likely to be overweight, and that persons who are obese are more prone to depression because of the physiological changes that occur in the hormones affect the body, so be careful, dear reader, on healthy and regular meals, exercise, stay away from the causes of depression, all of these factors together helps keep the specter of depression away from you.

Follow all our recipes

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Pastry

 Pastry

About dish

In Arab cuisine a wide assortment of pastries, including spinach, thyme leaves accompanied tablets and plate, etc. Usually use white flour and a large amount of oil in the preparation of the dough making it rich in fat and calories and poor dietary fiber.

Reviews dietician

Here's a healthy ways to prepare the dough:

Replace all white flour or three-quarter full with flour.

Use low-fat milk as an alternative to the large quantity of oil at a rate of 3 cups for every 4 cups of flour.

Reduce the quantity of oil to two tablespoons per 4 cups of flour.

Add water and yeast as normal.

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Lemon chicken soup

Lemon chicken soup

Preparation time: 10 minutes

Cooking time: 15 minutes

Ingredients:

-2 cups chicken stock.

-Half a cup of basmati rice

-A small carrot, chopped

-2 cups cooked chicken, cut into cubes

-Half a cup of lemon juice natural

-Half a cup of green pepper cold section slices

-Clove garlic crushed well

-Cup milk to half and half is divided exactly in Cup

-TSP starch

-2 tablespoons of chopped parsley to eat

Method of preparation:

1. boil the chicken in a bowl and add the rice and carrots, and Cook, until the tender carrots. Add chicken, lemon juice, green pepper and garlic.

2. mix one TSP of milk and starch in a small bowl. Stir well and add to soup. And then gradually, the rest of the milk to the boil, reduce the amount, temperature, and leaves with constant stirring between the time and the other, and serve garnished with parsley

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Chicken breasts with lemon sauce Green

Chicken breasts with lemon sauce Green

Preparation time: 5 minutes

Cooking time: 12 minutes

Ingredients:

-4 pieces of chicken (boneless) from the bones and skin and cooked your way

-1 cup of lemon juice Green

-¾ Cup of Apple juice

-2 tbsp starch

Method of preparation:

1. in a deep Bowl mix the lemon juice with starch and green apple juice and put it on the fire to boil and stir from time to time to wreak the sauce. In a bowl, rendering, put the chicken breasts and cut as divorced and pour the sauce and served with mashed potatoes,

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Why Choose Organic Foods?

• A Guide to Organic Foods & Raw Foods: You Are What You Eat

Why Choose Organic Foods?

Organic foods contain more nutrients, are richer in vitamins, higher in fiber, minerals, and essential fatty acids than non-organic foods. They also tend to be more filling because of their high nutritional value. Non-organic foods on the other hand tend to be less filling because of their low nutritional value. As a result of being over processed and filled with sugars and salts that are highly addictive, non-organic foods tend to leave you craving for more food, which often leads to over eating.

Organic foods are not loaded with potentially harmful synthetic chemicals, additives, and pesticides which when consumed are digested and stored in human bodies. It's a well known fact that pesticides in food have been linked to many diseases such as cancer, Alzheimer’s, some birth defects, obesity and excess weight. According to recent studies organic foods are actually better for fighting a lot of the chronic health problems that plague our society.

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What Are The Advantages of Eating Organic Foods?

• A Guide to Organic Foods & Raw Foods: You Are What You Eat      

What Are The Advantages of Eating Organic Foods? Including organic foods into ones diet is a great way to improve and maintain ones health, while at the same time contributing towards the betterment of our environment. Aside from the health benefits that one receives when eating these natural Foods, the methods used during the production of these foods are environment friendly. They do not consist of dangerous fertilizers and pesticides that are harmful to the soil and our environment. Therefore they leave the soil fertile and help in the preservation of insects and other small animals.

Contrary to popular belief that organic foods only come in the form of fruits, vegetables and livestock, there is a wide variety of foods that fall in the organic category such as beef, poultry, fish, pastas, sauces, vegetables, fruits, fruit juices, vegetable juices, frozen meals, soups, cereals, grains, nuts, chocolate, cookies, bread, dairy products, sugar, honey, syrup and wine.

These organic foods are processed without the use of artificial colors, flavors, sweeteners, hydrogenated fats, trans fats, saturated fats, additives or artificial preservatives. As a result of this, they taste so much better than non-organic foods because of all the natural flavors that have not been altered in any way by the use of synthetic chemicals.

Non-organic foods on the other hand are processed with large amounts of sodium, sugar, additives and artificial preservatives in order to make them look and taste more appealing to the consumer and in order to extend their shelf life. The nutritional value of non-organic foods is greatly altered by the kind of processing the food undergoes and because of this, essential vitamins, fiber and other healthy nutrients are lost. In an effort to replace the lost nutrients, synthetic vitamins and minerals are added instead.
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What Are Organic Foods?

• A Guide to Organic Foods & Raw Foods: You Are What You Eat

What Are Organic Foods?

Organic foods are any type of fruits, vegetables or animals that are unprocessed and unrefined, or that are grown and reared without the use of algaecides, herbicides, insecticides, bactericides, fungicides, antibiotics, growth hormones, or synthetic chemicals. Organic reared animals are fed a very healthy well balanced diet and are not genetically modified.

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 During organic production certain non-organic fertilizers are used. But these non-organic fertilizers, pesticides, herbicides and fungicides are restricted and only used as a last resort and are not as harmful to our health and environment as the ones used during the production of non-organic foods.

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The way meat biryani

  

Kitchen:  CoOkinG AnD HeAlTH

Preparation time: 30 minutes

Cooking time: 1 hour

Number of servings: 6

As a favorite: 1 cooks

Recipe main dishes and quick recipes from the kitchen of the family appetite, here's the way meat biryani with clear steps and ingredients. Prepare for 6 people and share your experience!

Ingredients

American standards

0, 55 lbs meat

2 cups rice

0.22 lbs onions

1, 1 lb potatoes

1, 1 lb carrots

0, 55 PSI Trichinella, the equivalent of a small bag

0, 88 lb peas

1 bunch celery

1 tsp spices biryani

Salt

Method of preparation

1. soak rice with spices for at least an hour.

2. place the saucepan of water on the fire, when it boils add the rice and leave for 15 minutes on medium heat, then drain the rice.

3. boil the oil, then add the rice and Cook rice for 5 minutes while cooking the rice cut the steak into cubes and we cook him and put some spices and a pinch of salt and the potatoes cut into cubes and her transports and cut carrots into cubes and shifting vision after the potato and cut the onion into wedges and shifting vision after the Islands and then transferred the vermicelli until you are in bold.

4. Add water to 2 cups and set over medium heat until water dries and add to it when you boiled a little salt & pepper.

5. mix the potatoes, carrots, onions, noodles, meat and peas after unloading of the water and cut the celery and add to the mixture.

6. prepare a relatively large amount, put a little rice and the quantity of the mixture, put the above few biryani rice and then the quantity of mixture biryani and so we put all quantity, put it on very low heat for 15 minutes and stir to twice or more.

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Pumpkin Cheese Spread

Pumpkin Cheese Spread
A festive Thanksgiving hors d'oeuvre or just a winter spread - either way you can't go wrong.
Ingredients
1 Tbs. butter
1/2 C. chopped pecans
12 oz. softened cream cheese
1/2 C. crumbled blue cheese
1 1/2 C. shredded sharp cheddar cheese
1 C. canned pumpkin
2 cloves garlic, minced
2-4 Tbs. sweet or dry sherry
Directions
Line a 4-cup mold with plastic wrap. In small skillet, melt butter. Sauté pecans for 1 minute or
until golden. In large bowl, beat cream cheese, cheddar cheese, blue cheese, pumpkin and garlic
on medium speed until creamy. Beat in enough sherry to make desired spreading consistency.
Spoon into mold. Cover and refrigerate at least 8 hours or until firm enough to hold shape.
Unmold onto serving plate. Press pecans on top. Serve with crackers.
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Holiday Ham and Onion Dip

Holiday Ham and Onion Dip
This easy dip gets rave reviews and is very versatile.
Ingredients
2 C. (1 pint) sour cream
1 pkg. onion soup mix
2 4 1/4 oz. cans Deviled Ham Spread
Directions
Combine all ingredients in a small bowl and mix well. Chill. Serve with chips or vegetables.
Yield: 4 cups

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Appetizers

Appetizers
Holiday Cheese Ball
When I make this cheese ball, I make several and put them in the refrigerator and take them out
one by one as I go to friends and family. Always a big hit.
Ingredients
3 Tbs. finely chopped pecans
1 package (8 oz.) Neufchatel cream cheese (room temperature)
3 green onions (finely chopped with tops, 1/3 C.)
1 tsp. Dijon mustard
¼ tsp. hot red pepper sauce
1/4 tsp. minced garlic
1 C. shredded sharp cheddar cheese (4 oz.)
1/4 C. minced parsley
http://usacookinghealth.blogspot.com/ 
Directions
Preheat the oven to 350 degrees and spread out the pecans in a small pan. Bake, tossing once, for
8 minutes or until toasted. Meanwhile, in a small bowl, place the cream cheese, onions, mustard,
red pepper sauce, and garlic. With an electric mixer at moderate speed, beat for 3 minutes or
until well blended. Stir in the cheddar cheese. Wrap the mixture in plastic wrap, shape into a 4-
inch ball, and chill for 15 minutes. On wax paper, toss the toasted pecans with the parsley.
Unwrap the cheese ball and carefully roll it in the parsley mixture, coating it completely. Rewrap
in plastic wrap and refrigerate until time to serve. Place the ball on a serving platter and surround
with an assortment of crackers.
Yield: 24 Servings. 1 Tbs. has: Calories 50, Saturated Fat 2g, Total Fat 4g, Protein 2g,
Carbohydrate 1g, Fiber 0g, Sodium 72mg, Cholesterol 12mg

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Barbecue-Stuffed Potatoes

The home-style flavors of baked potatoes topped with tender barbecue chicken and all the fixin's go perfectly with old-fashioned banana pudding. Top the pudding with some beautiful strawberries, and you've got a fresh new angle on a classic dessert.

 Prep: 5 minutes; Cook: 12 minutes

Preparation

1. . Pierce potatoes with a fork; arrange in a circle on paper towels in microwave oven. Microwave at HIGH 10 minutes or until done, rearranging potatoes after 5 minutes.
2. . While potatoes cook, combine sour cream and 2 tablespoons onions; set aside.
3. . 3Place chicken in a microwave-safe bowl; cover with plastic wrap (do not allow plastic wrap to touch food). Remove potatoes from microwave; place chicken in microwave. Microwave at HIGH 2 minutes or until thoroughly heated.
4. . Slice potatoes lengthwise, cutting to, but not through, other side; fluff with fork. Top each potato evenly with chicken, sour cream mixture, cheese, and remaining onions.

Cooking Light Fresh Food Fast, Oxmoor House
2009

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Roast lamb studded with rosemary & garlic

Method

1. The first job is to stud the lamb with garlic and rosemary. Use a sharp pointed knife, make at least 30 small incisions all over the meat. Peel 4 garlic cloves, thinly slice them and prod a slice into each incision. Next, pull off small sprigs of rosemary and push into the incisions,too. If done in advance, cover the lamb well and refrigerate. Remove from the fridge 1 hr before roasting
2. Heat oven to 190C/170C fan/gas 5. Heat a large frying pan, add a little oil and brown the lamb all over. Scatter the carrot, onion, remaining garlic and rosemary in a large roasting tin, pour in the wine and stock, then place the browned lamb in the tin.
3. Roast for about 1 hr 45 mins. Turn the lamb halfway through so by the time it's cooked, each side has been in the stock. When cooked, remove the lamb and allow to rest in a warm place covered in foil for about 30 mins.
4. While the lamb is resting, make the gravy. Pour all the stock from the tin through a sieve into a saucepan to remove all the vegetables and herbs. This stock should be rich, slightly thick and have a great lamb flavour. Reduce it a little on the hob if you feel you want to concentrate the flavour, skimming off any fat that comes to the surface. Serve the lamb with the gravy, potatoes (see 'Goes well with'), leeks and butternut squash (see below).

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Lemon-roasted potatoes with capers

Method

1. Put the potatoes in a large pan of salted water, bring to the boil and simmer for 10 minutes. Drain the potatoes in a colander and give them a shake to fluff up the edges.
2. If you're roasting the potatoes alongside a leg of lamb (see 'Goes well with'), when the lamb comes out to rest, turn up the oven to 220C/fan 200C/gas 7. Heat the oil in a large, sturdy roasting tin on the hob till smoking. Carefully add the potatoes to the oil, season, then put in the oven and cook for about 30 minutes, turning once or twice until golden. Add the lemon juice and capers halfway through the cooking time.

266 kcalories, protein 7.1g, carbohydrate 57.6g, fat 2.4 g, saturated fat 0.3g, fibre 4.4g, salt 0.36 g

 

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All-in-one spring roast chicken

Method

1. Heat oven to 200C/180C fan/gas 6. Sit the chicken in a good-sized roasting dish or tin. Push your fingers between the breast and skin to separate, push in some of the softened butter and gently spread over the breasts without tearing the skin. Rub the rest of the butter all over the outside of the chicken. Season well and roast for 30 mins.
2. Toss the new potatoes with the olive oil and plenty of seasoning. When the chicken comes out, scatter the spuds around it and toss with the juices in the dish, too. Put back in the oven for another 30 mins.
3. Stir the carrots into the potatoes and put back into the oven for another 20 mins.
4. Check the chicken is cooked by piercing the thigh and making sure the juices run clear. Stir the broad beans and peas into the other veg with a splash of water and put back in the oven for 5 mins. Remove from the oven, cover loosely with foil and rest for 10 mins. Scatter over and stir in the herbs before serving.

624 kcalories, protein 45g, carbohydrate 21g, fat 40 g, saturated fat 14g, fibre 5g, sugar 4g, salt 0.6 g

 

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Black bean beef meatballs with stir-fried noodles

Method

1. Heat oven to 220C/200C fan/gas 7. Make the meatballs by mixing together the minced beef, breadcrumbs, 3 tbsp of the black bean sauce, 1 tbsp each of sweet chilli sauce and ketchup, and 1 tsp five-spice. Shape into walnut-sized meatballs. It will be quite wet, but this is fine - just oil your hands first and roll gently. Transfer to a baking tray in a single layer and cook for 25 mins, turning once, until golden brown.
2. Meanwhile, cook the noodles following pack instructions, drain and set aside. Heat the oil in a wok or large frying pan. Cook the vegetables for a few mins, then add the noodles and remaining black bean, sweet chilli, ketchup, five-spice and the soy sauce, tossing well to coat everything.
3. Serve divided between 4 bowls, topped with the meatballs and sprinkled with the sesame seeds and mint.

639 kcalories, protein 30g, carbohydrate 87g, fat 19 g, saturated fat 6g, fibre 5g, sugar 18g, salt 5.1 g

 

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Breakfast bar

Method

1. Put the dried fruit in a mixing bowl. Add the seeds, oats and cereal, and mix well.
2. Put the butter, sugar and golden syrup in the saucepan. Cook gently on the hob, stirring with the spatula, until the butter and sugar are melted.
3. Remove from the heat and pour the dry ingredients into the saucepan. Mix well until all the ingredients are coated with the syrup mix.
4. Fill the baking tin with the mixture. Use the spatula to press the mix down evenly. Bake at 160C/140C fan/gas 3 for 20 mins, then leave to cool completely before cutting into squares or fingers. Store in an airtight tin for up to 3 days - if they last that long!
5.   205 kcalories, protein 3g, carbohydrate 25g, fat 10 g, saturated fat 5g, fibre 2g, sugar 17g, salt 0.2 g

 

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Raspberry & milk chocolate cheesecake

Method

Crumble the digestives in a food processor, add the melted butter and mix well. Place in a 20cm flan ring with a push-up base and pat down with the back of a spoon. Melt the chocolate in a microwave or a glass bowl set over a pan of simmering water. Mix the cream cheese, cream and sugar together until smooth. Add the raspberries and stir in, then add the melted chocolate and quickly swirl through. Spoon into the flan ring and smooth the top with a palette knife, then place in the fridge and chill for 2 hours. Serve dusted with icing sugar and a little melted chocolate if you like

Making it your own

Who doesn't love cheesecake? Use good-quality chocolate like Green & Black's, after all it is for you, too. Leave the raspberries out if you want to make this at other times of the year.

Per serving

765 kcalories, protein 5.7g, carbohydrate 46.4g, fat 63.2 g, saturated fat 37g, fibre 1.4g, salt 1.09 g

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