As shown on Channel 7 News
From
Barbara Kilborn, MS, RD
January 2009
CHICKEN GUMBO
2 Tbsp. vegetable oil 2 cups chopped, cooked chicken
2 large onions, chopped (about 2 breasts)
1 clove garlic, chopped 3 (14 oz) cans chicken broth or
2 cups sliced celery 1 tall can about 6 cups
1 large bell pepper, chopped 2 cups spicy V-8 juice
¼ cup all purpose flour 1 (16 oz) can stewed tomatoes
½ cup chopped fresh parsley salt and pepper to taste
1 bunch green onions, sliced ½ cup raw long grain rice
Sauté onion, garlic, celery and bell pepper in oil until softened in large pot (about 5 minutes). Add flour and work into the vegetables while cooking another minute or two. Add remaining ingredients except the rice and bring to a boil. Add the rice and cook another 30 minutes, stirring occasionally. Taste and adjust seasoning.
Add Tabasco sauce or hot seasonings if desired. Makes 8 to 10 servings.
Februrary 2009
NEW ORLEANS STYLE SHRIMP
1 lb. large shrimp or prawns raw (with shell 1 to 2 Tbsp. Creole seasoning
is preferred by experts) (see below)
3 Tbsp. Worcestershire sauce 1 tsp. ground black pepper
2 Tbsp. water juice of 1 lemon (3 Tbsp.)
1 tsp. chopped garlic 1/2 cube unsalted butter, cut
into pieces
Place shrimp, garlic, seasonings, lemon juice, Worcestershire sauce, and water in a skillet. Cook shrimp until half-done or just beginning to pink, stirring constantly. Add butter and blend in until melted; remove from heat and serve in a bowl. Serve with slices of baguette or French bread for dipping and lots of napkins for fingers as shrimp is supposed to be peel and eat.
(If you prefer cooked shrimp, simmer sauce ingredients, add shrimp to just warm, then add butter.)
Makes 4 servings
Creole Seasoning
2 Tbsp. Kosher salt 1 tsp. dried thyme leaves
1 ½ tsp. garlic powder 1 tsp. dried oregano
1 ½ tsp. ground black pepper 1 ½ tsp. paprika
1 tsp. cayenne pepper 1 Tbsp. onion powder
Blend all together and store in a sealed jar.
March 2009
OVEN GLAZED CORNED BEEF
4 lb. corned beef round 1 Tbsp. brown sugar
1 cup catsup ½ tsp. celery seed
2 Tbsp. Worcestershire sauce 1 Tbsp. dry mustard
2 Tbsp. water dash cayenne pepper
Cover beef with cold water in large pot and bring to a boil. Reduce heat to simmer and cook for 3 to 4 hours or until tender.
Prepare sauce by mixing together remaining ingredients. Cut off any remaining fat on the corned beef and place in a flat casserole pan. Spoon sauce over meat; bake at 350 degrees for 30 minutes to glaze.
June 2009
RED, WHITE AND BLUE TRIFLE
Blackberry Sauce Preparation
4 cups fresh or frozen blackberries In a medium saucepan cook berries with
¼ cup sugar sugar and 2 Tbsp. pineapple juice over
Reserved pineapple juice medium heat until berry juices release, about
5 minutes. Combine cornstarch with 3 Tbsp,
2 Tbsp. cornstarch pineapple juice. Add to berries with and zest;
1 Tbsp. lemon zest cook stirring until thickened, about 2 minutes.
2 Tbsp. lemon juice Stir in lemon juice. Cover and chill until ready to use in the layering.
(Strain out seeds from berries when they have burst if desired for a smoother sauce)
2 (3oz) pkg. instant French Vanilla pudding 1 (20oz) can crushed pineapple,
4 cups nonfat milk juice drained - reserve
¼ cup Amaretto liqueur 2 bananas, sliced - toss with juice
1 (4 oz) angel food cake, cut into cubes 3 cups sliced strawberries, about
1 pint whipping cream 2 baskets
4 Tbsp. powdered sugar blackberries or blueberries to garnish
Prepare pudding according to package direction with nonfat milk; stir in Amaretto and toss with bananas. Chill until ready to assemble.
Whip the cream until soft peaks form; gradually adding powdered sugar and beaten firm.
Pour 1/3 of Blackberry sauce in the bottom of a large glass bowl of Trifle dish. Arrange ½ the cake cubes over the sauce; then ½ the strawberries; half the pudding mixture; and half the whipped cream. Add another third of the sauce and repeat layers. Finish with remaining sauce and dollops of whipped cream. Chill unlit serving time. Holds for 2 to 4 hours. Garnish with black or blueberries.
Makes 12 servings
July 2009
MONTEREY SPECIAL FRITTATA
1 (10oz) pkg. frozen chopped spinach ½ cup sundried tomato strips
2 Tbsp. unsalted butter ½ cup freshly grated Parmesan cheese
2 cups chopped onion 6 eggs, beaten
1 tsp. minced garlic ¾ tsp. dried basil
½ cup chopped parsley ½ tsp each salt and black pepper
½ cup artichoke hearts, coarsely chopped ¼ tsp. ground nutmeg
¼ cup bacon pieces ½ cup grated Monterey Jack cheese
Preheat oven to 375°F oven. Heat the spinach in the microwave for 2 minutes, just to defrost completely. Squeeze out excess water and drain in a sieve for several minutes. Mix parsley, artichoke hearts and tomato strips with the spinach in a bowl.
Melt butter in a large oven proof skillet over medium heat. Sauté onion and garlic until soft, not brown, about 3 minutes. Add the spinach mixture to the pan and heat through. Stir in the Parmesan cheese, bacon and seasonings.
Pour eggs over the spinach and stir together completely. Place skillet in the oven and bake for 10 to 12 minutes or until eggs are set. Top with Monterey Jack cheese and let melt slightly. Cut into wedges and serve.
Makes 6 servings
August 2009
Chicken of the Gods
6 boneless, skinless chicken breast 1 Tbsp. soy sauce
halves, cut into 4 pieces 1 tsp. white pepper
2 eggs, beaten 1 tsp. garlic powder
1/2 tsp. salt ½ cup rice flour
2 Tbsp. sherry ½ cup almond meal
Oil for frying 2 Tbsp. toasted sesame seeds
2 cups shredded lettuce
Sauce
2 Tbsp. cooking oil ½ tsp. minced garlic
3/4 cup sliced mushrooms 1 can cream of mushroom soup
½ cup chopped onion 1/2 cup milk
2 Tbps. sherry
1. Blend eggs with salt, sherry, soy sauce, pepper and garlic powder. Marinate chicken in this mixture for 15 to 30 minutes.
2. Prepare sauce by sautéing mushrooms, onion and garlic in oil. Add canned soup, milk and sherry. Heat completely and set aside.
3. Heat frying oil in large skillet about ¼ inch in depth until a few drops of water sizzle. Mix rice flour with almond meal in a shallow dish. Remove chicken pieces from marinate and dredge in rice flour mixture. Fry several pieces at a time in oil over medium high heat until golden browned on all sides. Don't over load the skillet so the chicken can become well browned. Remove and drain on paper towels; keep warm while continuing to fry all the chicken.
4. Arrange lettuce on a platter, placing chicken on top. Spoon some of the sauce over chicken pieces and scatter sesame seeds over all. Serve with remaining sauce. Makes 6 servings.
September 2009
E asy Key Lime Pie
¼ cup fresh lime juice ½ pint whipping cream
Zest from 2 limes 6 drops green food coloring
1 can condensed milk prepared graham cracker crust
Mix together lime juice, lime zest and condensed milk. Whip cream until stiff; then fold into the lime and milk mixture. Stir in green coloring. Pour into graham cracker crust and refrigerate at least 2 hours. Makes 8 servings
October 2009
Crock Pot French Dip
3 ½ to 4 lb boneless beef roast 3 to 4 peppercorns, crushed
½ cup soy sauce 1 tsp. dried rosemary, crushed or 2 fresh sprigs
1 beef bouillon cube 1 tsp. garlic powder
1 to 2 bay leaf, broken 1 cup water
Place roast in a 5 quart slow cooker. Combine soy sauce with remaining ingredients; pour over roast. Cook on low for 7 to 8 hours until very tender. Remove roast from pot and reserve the broth. Slice or shred the beef with a fork.
Serving: FRENCH DIP
Place meat on 12 split French rolls; serve with hot broth for dipping.
PHILLY CHEESE STEAK
Place meat on 12 split French rolls; top with grill onions and green pepper slices and a slice of Swiss cheese. Place under the broiler for a minute to melt the cheese.
November 2009
Guiltless Fettuccini Alfredo
Sauce
3 wedges Laughing Cow garlic & herb cheese ½ tsp. garlic powder
½ cup reduced fat 1% milk 2 Tbsp low fat Parmesan cheese
1 ½ tsp. Molly McButter Natural Cooked pasta for two servings
Melt cheese wedges over low heat with milk; add Parmesan and other flavorings. Blend and simmer for about 5 minutes and cheeses are completely melted. Toss pasta and serve.
Makes 2 servings WW 2 pt for sauce
Optional Additions
Sauté ½ cup onions, sliced mushrooms and sliced red or green pepper in 1 Tbsp. olive oil until soft
Sliced cooked chicken WW 8 pt for entire dish
December 2009
WARM SPINACH AND ARTICHOKE DIP
2 Tbsp. olive oil 8 oz. shredded Fontina cheese
3 slices bacon, chopped 1 cup sour cream
3 cloves garlic, minced 1 (14 oz.) can artichoke hearts in
½ yellow onion, chopped water, drained and chopped
2 (10 oz.) pkgs. frozen chopped spinach 2/3 cup grated Parmesan cheese
4 to 8 oz. Brie cheese, cubed 1 baguette, sliced or crackers
Fry bacon until crisp; remove from pan and drain. Sauté garlic and onion in olive oil or remaining bacon fat. Cook spinach according to package directions and drain very well. Add spinach, bacon pieces and Brie to onion mixture and cook until cheese is just melted; stir in remaining ingredients, except bread. Pour into a shallow 9 by 13 inch baking pan; bake at 350 degrees for 20 minutes or until all the cheeses are melted. Serve with either sliced baguette or crackers. Makes enough for 12 to 16 people.
February 2010
DEATH BY CHOCOLATE
1 pkg. fudge brownie mix, prepared and baked 4 cups non-fat milk
¼ to ½ Kahlua liqueur 1 pkg. (12 oz) fat-free Cool-Whip
2 pkg. (2 oz.) instant chocolate pudding mix 1 (10 oz) pkg. Skor toffee bits or
4 Heath Bars,
Prepare the brown mix as directed, bake and cool slightly. Punch holes in the surface of
the brownies with a fork; pour Kahlua over the warm surface and cool completely.
Crumble brownies into small pieces and set aside.
Freeze candy; crush with a mallet and remove from wrappers. Prepare pudding according
to directions with non-fat milk.
Use either a trifle bowl, punch bowl, 9 by 13 casserole or 12 stemmed glasses.
Begin first layer with half the crumbled brownie; Spoon pudding over this and sprinkle
crushed candy and half the Cool Whip. Repeat with brownie and Cool whip; and chill for
at least two hours or overnight. Makes 12 servings. About 150 calories per serving.
CHOCOLATE LEAVES
1 ounce semi sweet chocolate 12 shiny leaves from Camilla plant or other non-toxic leaves
Melt chocolate in a small bowl set over a pan of very hot water, not simmering. Stir with a small spoon to encourage melting. Wash and dry leaves and set on a small tray. Using a dry, stiff pastry brush coat the back-side of the leaves with chocolate, about 1/8 inch thick. Chill for about 1 hour. Peel the chocolate carefully when ready to use.
March 2010
NEW ORLEANS BARBECUED SHRIMP
2 lb. large shrimp or prawns raw (with shell 2 Tbsp. Creole seasoning
is preferred by experts) (see below)
6 Tbsp. Worcestershire sauce 2 tsp. chopped garlic
4 Tbsp. water juice of 1 lemon (3 Tbsp.)
1/2 cube unsalted butter, cut into pieces
Place shrimp, garlic, seasonings, lemon juice, Worcestershire sauce, and water in a skillet. Cook shrimp until half-done or just beginning to pink, stirring constantly. Add butter and blend in until melted; remove from heat and serve in a bowl. Serve with slices of baguette or French bread for dipping and lots of napkins for fingers as shrimp is supposed to be peel and eat.
(If you prefer cooked shrimp, simmer sauce ingredients, add shrimp to just warm, then add butter.)
Makes 4 servings
Creole Seasoning
2 Tbsp. Kosher salt 1 tsp. dried thyme leaves
1 ½ tsp. garlic powder 1 tsp. dried oregano
1 ½ tsp. ground black pepper 1 ½ tsp. paprika
1 tsp. cayenne pepper 1 Tbsp. onion powder
Blend all together and store in a sealed jar.
April 2010
SPICY POTATO CHEESE SOUP
2 carrots chopped 2 cups fat-free milk
1/2 cup chopped celery 1/3 cup flour
1 medium onion, chopped 1 (4 oz) can diced green chilies
1 tsp minced garlic 1 cup low-fat sharp cheddar cheese
3 cups red potatoes, skin-on, cut in cubes 1/2 cup low-fat Monterey Jack
1 tsp chili powder cheese (about 2 1/2 lb)
2 (14 oz) cans chicken broth 1/2 tsp ground cumin
1/2 tsp each salt and pepper 3 Tbsp chopped cilantro for garnish
In a large pot sauté onion and garlic with spray of non-stick vegetable coating; cook until just softened. Add carrots, celery and potatoes with chicken broth. Bring to a boil; cover and reduce heat to simmer until potatoes are tender, about 20 minutes.
Combine milk with flour and salt and pepper; blend until there are no lumps of flour visible. Gradually stir flour mixture into the soup. Bring to a boil and stir until thickened.
Remove from heat and stir in remaining ingredients, except cilantro. Stir until the cheeses melt. Ladle into bowls and garnish with chopped cilantro.
Makes 6 generous servings
May 2010
STRAWBERRY PECAN TART
Crust Fruit Topping
½ cup pecan pieces 2 baskets fresh strawberries
1 ½ cup flour ½ cup sugar
2 Tbsp. sugar 2 Tbsp. cornstarch
½ cup chilled butter, cubed ¼ cup water
Filling USE A FOOD PROCESSOR
8 oz, cream cheese, softened
½ cup sugar
1 cup whipping cream
Process the pecans in a food processor until almost a powder. Add remaining crust ingredients and process on pulse until it forms a dough and can be squeezed together. Press dough over the bottom and up the sides of 9 inch spring form pan. Bake at 350°F for 10 to 15 minutes until golden brown. Set aside and cool.
Beat the cream cheese and sugar with an electric mixer until fluffy. Gradually add enough the cream in a slow stream to make smooth and creamy. Pour filling over cooled crust.
Choose half of the nicest berries and cut in half, and place on top of the filling. The remainder of berries should be processed until a puree; add the sugar, cornstarch and water and blend thoroughly. Transfer to a saucepan; cook until boiling and mixture is thickened about 5 minutes. Cool for 15 to 20 minutes; then glaze the top of the berries. Chill for about 2 hours before serving.
Whip remaining cream until stiff with a little sugar and vanilla if desired. Decorate with dollops of whipped cream as you serve. Makes 8 servings. | 
