Fettuccine Alfredo
Ingredients:
8 oz Fettuccine noodles
1 cup grated Parmesan cheese
1/2 cup butter or margarine, cut into quaters
1/2 cup heavy cream
Pepper to taste
Directions:
In a medium sized sauce pan, bring a large amount of water to a boil on high heat on the range. (The water will boil faster if you cover it with a lid.) Stir in noodles. reduce heat to med/high and cook for 7-8 minutes without a lid. Drain in a colander.
In a large glass bowl, combine cheese, butter, and cream. Cook in the microwave at medium heat for 3-4 minutes. Stir twice during cooking. Stir in drained noodles and toss well. Season with pepper.
*** FACT: Pasta is a great source of energy for your body because they contain carbohydrates. When eating pasta try using whole wheat or brown pasta to incorporate whole grains into your diet.
Garden Vegetable Casserole
Ingredients:
2 small yellow summer squash, sliced
1 medium zucchini, sliced
1 small white onion, sliced
1 tomato, sliced
2 Tablespoons grated Parmesan cheese
1/4 teaspoon basil
1/4 teaspoon thyme
Directions:
Place all slice vegetables in a microwave-safe casserole type dish, and mix in all other ingredients. Toss lightly. Cover and microwave on high for 8-10 minutes. (May be cooked in a conventional oven for 20 to 30 minutes at 350). Serves 4 people.
***FACT: This casserole is full of vegetables and color. The bright colors of vegetables usually are a good indicator that they contain lots of antioxidants and phytochemicals. Vegetables high in antioxidants have been show to reduce the risk of cancer.
Bran Muffins
Ingredients:
1 cup boiling water
3 cup bran cereal
1/2 cup margarine
1 cup sugar
2 eggs
2 1/2 cups flour
2 1/2 teaspoons baking soda
2 cups butter milk or sour milk
1/2 teaspoon salt
Place bran cereal in a large mixing bowl and stir in boiling water until moistened. Add butter adn let stand until softend. Stir in sugar, eggs and beat well. Blen in flour, soda, and milk. To cook, spoon batter into paper lined custard cups.
4 muffins- 2 minutes medium heat, 1-1 1/2 minutes on high heat
6 muffins- 4 1/2 minutes medium heat, 1 1/2-2 minutes on high heat
***FACT: Bran cereal contains lot of fiber that helps keep your digestive system regular and helps with satiety, which means that you will fill full longer.
Citrus Chicken
Ingredients:
3 Medium boned, skinless chicken breast halves
1/2 teaspoon finely shredded lemon peel
1 T. lemon juice
1 T. honey
1 T. soy sauce
1/3 cup orange juice (use juice from the oranges)
2 teaspoons cornstarch
2 medium oranges, peeled and sectioned
Directions:
Rinse chicken; pat dry. Arrange chicken in a 8x8x2 inch baking dish, tucking under thin portions of chicken to make even thickness. In a mixing bowl combine lemon peel, lemon juice, honey and soy sauce. Pour over chicken. Cover with a vented microwave safe plastic wrap. Cook on high for 4 to 6 minutes or until chicken is tender and no longer pink, rearranging and turning chicken over after 3 minutes. Make sure that the meat is boned because the bone allows the meat to get fully cooked in the middle. Remove chicken from dish, saving juices in dish. Cover chicken to keep warm.
For sauce, combine orange juice and cornstarch; stir into saved juices. Cook uncovered on high for 3 to 4 minutes or until thickened and bubbly, stirring after every minute until slightly thickened, then every 30 seconds. Stir in orange sections. Cook, uncovered, on high of 30 to 60 seconds more or until heated through. Spoon sauce onto chicken. Makes 4 servings.
*** FACT: Citrus fruits like oranges and lemons contain a good amount of vitamin C which helps strengthen immune systems.
