As a general rule, choose sodium-reduced
stocks and broths, especially for Asian-style
recipes calling for soy, oyster, teriyaki and
hoisin sauces, which have a lot of sodium.
2 tbsp vegetable oil (25 mL)
1 lb beef stir-fry strips (500 g)
1 onion, sliced
3 cloves garlic, minced
2 cups cubed peeled sweet potatoes (2 small)(500 mL)
1 sweet yellow or green pepper, sliced
1/2 cup beef stock (125 mL)
1/4 cup oyster sauce (50 mL)
1 tbsp cornstarch (15 mL)
1 tbsp rice or cider vinegar (15 mL)
1 tsp sesame oil (5 mL)
2 green onions, thinly sliced
In wok or large skillet, heat 1 tbsp (15 mL)of the vegetable oil over high heat; stir-frybeef, in 2 batches, until browned but still pink inside, about 2 minutes. Transfer to plate. Drain fat from pan.
Add remaining vegetable oil to pan; stir-fry sliced onion and minced garlic over medium heat until onion is softened, about 2 minutes.
Stir in sweet potato, yellow pepper and 1/2 cup (125 mL) water; cover and steam until potatoes are tender, about 10 minutes.
Meanwhile, in small bowl, whisk together beef stock, oyster sauce, corn- starch, vinegar and sesame oil. Return beef and any juices to pan. Add oyster sauce mixture and bring to boil; boil, stirring, until thickened and glossy, about 1 minute. Sprinkle with green onions.
Makes 4 servings.
PER SERVING: about 316 cal,
29 g pro, 11 g total fat (2 g sat. fat), 26 g carb, 2 g fibre, 49 mg chol, 658 mg sodium. % RDI: 4% calcium, 22% iron, 114% vit A, 98% vit C, 16% folate.
Baked Bean Like Boston Chicken
14 c Dried Onions
Reconstitute in 1/4 c hot
Water 5 minutes
24 Oz-Jar Great Northern Beans
1 c Hunt's Ketchup
1/2 c Open Pit Hickory Flavored
Bbq Sauce
1 lg Can Baked Beans
While onions are softening, empty jar of northern
beans into a 4-quart baking dish or pan.
Add pork and
beans to northern beans. Stir in onion, ketchup, BBQ
sauce and ham. Bake, uncovered at 350~ about 30-35
minutes or until piping hot. Stir 2-3 times during
baking. Refrigerate covered, to use in 1 week. Freeze
to use in 4 months.
Big Boy's Chicken Gravy
28 oz Chicken broth
1/2 ts Onion powder
1 tb Chicken bouillon powder
2/3 c Bisquick
In blender, combine broth, onion powder, bouillon
powder and Bisquick.
Blend at high speed, about 1/2
minute or until smooth. Pour into saucepan and stir
constantly over medium high heat, about 4 or 5 minutes
until if comes to a boil, is smooth and thickened a
bit. Serve at once. Can freeze up to 4 months.
Baboli Pizza Crust
1 pk Yeast
1/4 c Water -- warm
6 tb Olive oil -- + extra for pan
6 c Flour
1 t Salt (Optional)
2 1/4 c Water -- warm
-----TOPPINGS-----
SEA SALT -- OR KOSHER SALT
Pepper -- ground
4 tb Olive Oil
Chopped Rosemary and Thyme
2 tb Water
Mix together first six ingredients and let rise 30 to
0 minutes. Divide dough into 3 parts and place in 3
olive-oiled pie pans.
Dimple dough with fingers. Mix
olive oil and water, brush tops with this mixture.
Sprinkle on top: sea salt, pepper, rosemary and thyme.
Let rise 50 to 60 mins. Bake at 350 degrees F. for 25
minutes. May dip in olive oil. Peggy also says if the
herbs are dried to soak in water 10 minutes and then
pat dry with paper towels.
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