How To Prepare
1.
Heat a large pot of water to boiling. Add broccoli to water and cook 3 minutes. Scoop broccoli from water and transfer to a 12-inch skillet, along with oil.
2.
Return water to boiling and cook pasta as package directs. Drain and transfer to a serving bowl. Toss with 2 tablespoons of the lemon juice and the garlic powder. Keep warm.
3.
Meanwhile, heat broccoli and oil over medium-high heat until sizzling. Add garlic and shrimp. Cook for 3 to 4 minutes, or until shrimp is cooked. Add remaining 2 tablespoons lemon juice and pepper. Stir in seasoned potato flour and serve over pasta.
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Broccoli-Shrimp Scampi
How To Prepare
Preheat oven to 450°F.
Toss broccoli with 1 tablespoon oil in a large bowl. Spread out on a baking sheet and roast, stirring once halfway though, until just soft and browned in spots, about 15 minutes.
Meanwhile, heat the remaining 1 tablespoon oil in a large skillet over medium heat. Add beef and onion and cook, breaking up the beef with a wooden spoon, until the beef is browned and the onion is softened, 10 to 12 minutes. Stir in Worcestershire, and garlic powder. Set aside.
Spread the beef mixture in a 9-by-13-inch (or similar 3-quart) baking dish. Top with the broccoli.
Combine potatoes, egg, pepper in a medium bowl. Sprinkle evenly over the casserole. Coat the top with cooking spray.
Bake the casserole until it is bubbling and the potatoes are beginning to brown, about 40 minutes. Sprinkle with paprika. Let stand for 10 minutes before serving.
TIPS & NOTES
Make Ahead Tip: Prepare through Step 6; cover and refrigerate for up to 1 day or freeze for up to 1 month (defrost in the refrigerator for 2 days before baking). Let stand at room temperature for 30 minutes before baking (Step 7).
Note: Precooked shredded potatoes can be found in the dairy section of most supermarkets or near other fresh prepared vegetables in the refrigerated produce section. To make your own, halve 1 pound unpeeled baking potatoes; cook in lightly salted boiling water until slightly tender but still firm in the center, 7 to 10 minutes. Let cool on a clean cutting board. Shred using the large holes of a box grater.
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Broccoli, Beef Potato Hotdish
How To Prepare
1. Pour 8 cups cold water in a 13 x 9-inch glass or ceramic baking dish. Add pork to water; let stand for 1 hour.
2. Prepare grill to medium-high heat.
3. Drain pork; pat dry. Brush pork with oil; sprinkle with 1/4 teaspoon pepper. Place pork on grill rack; grill 15 minutes or until a thermometer registers 155° (slightly pink), turning pork occasionally. Remove pork from grill; let stand 5 minutes. Cut across the grain into 1/2-inch-thick slices.
4. Combine remaining 1/4 teaspoon pepper, plums, and next 5 ingredients (through chile); toss gently to combine. Serve relish with pork. Garnish with parsley sprigs, if desired.
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Brined Pork Tenderloin with Plum and Jicama Relish
How To Prepare
Pat chicken pieces dry with paper towels and season with 1/2 teaspoon pepper.
Heat oil in a large heavy casserole or Dutch oven over medium heat. Add onions and sprinkle with Splenda. Cook, stirring frequently, until the onions are very soft and light brown, 10 to 15 minutes.
Stir in bell peppers, tomato paste, paprika and crushed red pepper. Add the chicken and stir it gently into the onion mixture. Sprinkle with marjoram and add broth. Cover the pot with a tight-fitting lid and simmer over medium-low heat until the chicken is very tender, about 50 minutes.
When the chicken is done, remove it to a plate. Stir potato flour into the sauce; return to a simmer and cook, stirring, until the sauce coats the spoon. Reduce heat to low, return the chicken to the sauce and reheat, about 1 minute. Serve garnished with parsley, dill and/or chives, if desired.
TIPS & NOTES
Make Ahead Tip: Prepare through Step 3, cool to room temperature and refrigerate for up to 1 day. Finish with Steps 4-5 before serving.
Tip: Cut each chicken breast in half crosswise to make pieces about the size of a thigh. When the pieces are about the same size, they’ll cook at about the same rate.
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Braised Paprika Chicken
How To Prepare
1
Place potato flour in a large bowl.
2
Add blueberries, vinegar, mustard, Worcestershire, garlic, and pepper to a food processor; process until pureed. Scrape into the bowl with the flour. Add ground beef and mix well with a potato masher. Divide the mixture into four equal portions; form into 1/2-inch-thick patties, about 4 inches in diameter.
3
Meanwhile, preheat broiler or heat an indoor or outdoor grill to medium-high. If using the broiler, coat a broiler pan with cooking spray. If using a grill, oil the grill rack by rubbing it with an oil-soaked paper towel. Cook patties until browned and no longer pink in the center, 4 to 5 minutes per side. An instant-read thermometer inserted in the center should register 160°F. Serve immediately on butter lettuce leaves as wraps.
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Blueberry-Beef Burgers
How To Prepare
Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet. Heat a cast iron skillet over high heat for 5 minutes until it is smoking hot.
Mix together the paprika, cayenne, cumin, thyme, white pepper, and onion powder. Oil the chicken breasts with cooking spray on both sides, then coat the chicken breasts evenly with the spice mixture.
Place the chicken in the hot pan, and cook for 1 minute. Turn, and cook 1 minute on other side. Place the breasts on the prepared baking sheet.
Bake in the preheated oven until no longer pink in the center and the juices run clear, about 5 minutes.
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Blackened Chicken
How To Prepare
Toss pork with 1/4 teaspoon pepper. Heat oil in a large nonstick skillet over medium heat. Add the pork and cook, stirring, until just cooked through, 4 to 6 minutes. Transfer to a bowl with a slotted spoon.
Add onion, tomato paste and rice to the pan and cook until the onion softens, about 4 minutes. Add kale and garlic and cook until the kale begins to wilt, 1 to 2 minutes. Stir in broth, vinegar, and paprika. Bring to a boil. Cover, reduce heat and simmer until the rice is done, 15 to 20 minutes. Stir in the reserved pork and black-eyed peas and heat for 1 minute.
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Black-Eyed Peas with Pork Greens
How To Prepare
Preheat oven to 450 degrees F. Either spray a large baking sheet with non-fat cooking spray or use your Silicone Baking Mats.
In a shallow bowl, combine the egg whites and Dijon mustard. In another shallow bowl or pie plate, place the potato flour and mix in no salt added seasoning.
Pat chicken dry with paper towels. Cut the chicken into approximately 1-inch cubes. Add the chicken cubes to the egg white mixture, tossing to coat well. Then toss and roll the chicken cubes in the flour, a few at a time, to thoroughly coat with the bread crumbs.
Popcorn Chicken Ready To Bake. Transfer the breaded chicken cubes to the prepared baking sheet. Arrange them close together, but not touching. When all the chicken cubes are on the baking sheet, lightly spray them with the cooking spray. NOTE: This is the key to the oven-frying technique, as the misting of oil helps get a perfect golden crunch.
Bake for a total of approximately 15 to 20 minutes (depending on the size of your chicken cubes). Half way through the baking process, turn over the chicken cubes with a spatula or tongs. Continue baking until golden brown or until a meat thermometer registers an internal temperature of 165 degrees F (juices will run clear when cut with the tip of a knife). NOTE: You do not want to overcook these chicken cubes or they will be dry. Remove chicken from heat.
Remove from oven and place the chicken on individual serving plates or on a large platter. Serve plain or with your family’s favorite low or no sodium dipping sauce. If you are trying to lose weight, be careful what you serve as a dip.
Serve immediately.
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Best Baked Popcorn Chicken
How To Prepare
Place potatoes in a saucepan; cover with water. Bring to a boil. Reduce heat, and simmer 15 minutes or until tender; drain. Cool.
Combine parsley and the next 6 ingredients (through black pepper) in a large bowl, stirring well. Add potatoes, bell pepper, okra, shallots, beef, and squash; toss well to coat. Cover and chill 1 hour.
Prepare grill.
Thread vegetables and beef alternately onto each of 8 (10-inch) skewers. Place kebabs on grill rack coated with cooking spray; grill 10 minutes or until desired degree of doneness, turning occasionally.
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Beef, Okra, and Potato Kebabs
How To Prepare
1.
Preheat oven to 425 degree F.
2.
Toss tomatoes with 1/2 tablespoon oil in a shallow heavy baking pan; spread out, leaving room in center for beef. Season with pepper.
3.
Roast, turning tomatoes occasionally, until an instant-read thermometer inserted in center of beef registers 122 degree F for medium-rare and tomatoes are golden brown, 30 to 35 minutes.
5.
Transfer beef in pan to rack; let stand 15 minutes before carving into 1/3-inch-thick slices, discarding string. Meanwhile, toss arugula with vinegar, and remaining 1/2 tablespoon oil. pepper to taste.
6.
Place tomatoes on opposite sides of a large serving platter, gently combine with salad. Arrange beef slices in center of platter; season with pepper.
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Beef Tenderloin with Roasted Tomatoes and Arugula
