Great Food, All Day Long_ Cook Splendidly, Eat Smart - Maya Angelou [4]
3 poached eggs (optional)
Dice the prime rib into medium pieces.
Heat the oil in a skillet. Add the onion and celery, and sauté until translucent.
Add the potato and meat to the sautéed onion and celery and cook for 6 minutes.
Add the gravy to the skillet and heat for 5 minutes.
Season with salt and pepper to taste.
Serve with poached eggs, if desired.
SERVES 3 GENEROUSLY. Serving size: 3 heaping tablespoons of hash and 1 poached egg.
BEEF AND VEGETABLE SOUP
1 quart beef stock
1 pound cooked prime rib, diced, plus reserved bones
½ medium onion, diced
1 bay leaf
3 large garlic cloves, minced
2 medium carrots, peeled and diced
1 white potato, peeled and diced
One 28-ounce can crushed tomatoes
One 15-ounce can whole kernel corn
One 8-ounce package frozen peas
Salt and pepper
Put 2 quarts water and the beef stock in a large pot.
Add the meat, bones, onion, bay leaf, and garlic.
Bring to a boil, then turn down the heat and add the carrots, potato, tomatoes, corn, and peas. Let simmer slowly for 1 hour.
Remove the soup from the heat, and remove the bay leaf and the bones.
Bring the soup to room temperature, and skim off the fat.
Add salt and pepper to taste.
SERVES 6. Serving size: 1 medium bowl.
ROASTED CHICKEN
Juice of 1 lemon, plus one lemon for slicing, if desired
One 8-pound roasting chicken
2 tablespoons (¼ stick) butter
½ teaspoon salt, or more if desired
½ teaspoon pepper, or more if desired
1 unpeeled Granny Smith apple, cored and cut into pieces
1 celery stalk, cut into medium-size pieces
½ cup chopped green lettuce
Preheat the oven to 350°F.
In a small cup, mix together the lemon juice and 1 cup water. Set the lemon aside.
Wash the chicken in the lemon juice mixture. Pat dry.
Rub the butter over the chicken.
Liberally salt and pepper the chicken outside and inside.
Place the apple and celery in the chicken cavity. Place the chicken in a roasting pan.
Place an extra-large piece of aluminum foil over the chicken, leaving a generous air pocket over the top of the chicken so the foil does not touch it. Crimp the ends of the foil to the sides of the pan, creating a tent.
Bake the chicken in the tent for 1½ hours, partially removing the tent periodically to baste with pan juices.
Remove the foil and reduce the oven temperature to 325°F. Bake the chicken, uncovered, for 30 additional minutes.
Once the chicken is done (when the internal temperture reaches 160°F), remove the skin and slice for serving.
Serve with simple lettuce and garnish with a very thin slice of lemon, if desired.
SERVES 6. Serving size: 2 slices of breast.
A chicken breast is less caloric than chicken thighs, but one chicken thigh, skinned, can be considered a serving.
CHICKEN TETRAZZINI
8 ounces dried pasta (thin spaghetti or angel hair recommended)
2 tablespoons vegetable oil
1 medium onion, sliced into slivers
1 teaspoon garlic powder
½ teaspoon white pepper
2 tablespoons all-purpose flour
5 oyster mushrooms, slivered
2 cups roasted chicken, shredded by hand or using two forks
2 cups chicken stock
½ cup heavy cream
1 teaspoon salt
1 teaspoon black pepper
Bring 3 quarts of water to a rolling boil in a large pot. Add the pasta and let boil until cooked to desired tenderness. Drain and set aside.
In a large skillet, heat the oil over medium-low heat. Add the onion and sauté until translucent.
Add the garlic powder, white pepper, and flour to the skillet and cook for 2 minutes, stirring frequently. Be careful not to let the mixture brown.
Add the mushrooms, chicken, stock, cream, and salt and black pepper. Stir well to completely cover the chicken.
Cover and let cook for 15 to 20 minutes over low heat.
Serve over the cooked pasta.
SERVES 4. Serving size: ½ cup pasta, ½ cup chicken.
CHICKEN CURRY
1 small onion, sliced
1 tablespoon canola oil
4 teaspoons medium-hot curry powder
1 teaspoon ground cumin
½ teaspoon ground ginger
1 bay leaf
2 cups diced roasted chicken
1 cup chicken stock
1 teaspoon salt
1 teaspoon pepper
4 cups cooked white rice or rice