Island Chicken Salad

6 grilled boneless and skinless half breasts of chicken - cubed
2 cups peeled, cored, cubed fresh pineapple
2 cups red seedless grapes, halved
2 ripe mangoes, peeled and cubed
2 ripe papayas – peeled and cubed

Dressing
1 cup low fat mayonnaise
1/3 cup fresh orange juice
2 tablespoons grated orange zest
Sea salt (or not) and freshly ground black pepper to taste

Bibb lettuce leaves

Garnish:
¼ cup chopped toasted almonds
6 bunches red grapes

Directions
Put the chicken in a large bowl; add in pineapple, grapes, and mango.

To make the dressing:
Whisk the mayonnaise, orange juice, and zest together in a small bowl.

Pour the dressing over the chicken mixture; toss gently but thoroughly.
Peel the papaya, using a vegetable peeler. Cut it in half, remove the seeds, and the cut it vertically into even slices.

Line individual plates with lettuce leaves; mound the chicken salad in the middle of the plate; arrange papaya slices around the salad along with a cluster of grapes.

Sprinkle with nuts; serve immediately.

Serves: 6

1 pound imported Farfalle (bow tie) pasta
4 cups peeled and diced butternut squash
1/2-teaspoon ground cinnamon
2 tablespoons extra virgin olive oil
4 tablespoons butter
1/4 cup dried porcini mushrooms, rehydrated in 2 cups hot water
2 cloves garlic, minced
1/2 cup chopped fresh sage leaves
8 ounces mascarpone cheese
1-cup low sodium chicken or low sodium beef broth

Directions
Cook pasta al dente, drain, and set aside. In a medium bowl, toss the squash, cinnamon, and oil. Place the squash in a single layer on a baking sheet and roast in at 375 degrees for 20 minutes, tossing once during cooking process.

While squash is roasting, heat butter in a large skillet. Squeeze the liquid from the mushrooms and reserve. Sauté garlic and mushrooms in the butter for 5 minutes. Add sage, mascarpone cheese, reserved mushroom liquid, and broth. Cook another 2 – 3 minutes on low hear; stir in the roasted squash and cooked fettuccine. Cook for 1 minute more, until pasta is heated through. Sprinkle with cheese, toss, and serve at once.

Makes 6 - 8 servings

12 ounces sugar snap peas, stem ends removed
1 pound peeled and deveined frozen medium shrimp, thawed
4 scallions, white and green parts separated and thinly sliced
¼ cup vegetable oil
3 tablespoons fresh lime juice
1 medium carrot, coarsely chopped
1 tablespoon coarsely chopped peeled fresh ginger
1 large head Boston lettuce, torn into bite-size pieces
2 red bell peppers (ribs and seeds removed), thinly sliced

Directions

In a medium saucepan of boiling (salted) water, cook snap peas until bright green, about 2 minutes. Reduce to a simmer, and add shrimp; cook until shrimp are opaque throughout, about 1 minute. Drain, and rinse under cold water to stop the cooking; set aside.

Make dressing: In a blender, combine scallion whites oil, lime juice, carrot, ginger, and cup water; blend until very smooth, about 2 minutes. Season with (salt) and pepper.

In a large bowl, toss together lettuce, bell peppers, scallion greens, snap peas, and shrimp. Serve salad with dressing on the side or drizzled over top.

Serves 4

3/4-cup butter
6 ounces unsweetened chocolate - chopped
2 1/2 cups sugar
4 eggs
1 egg yolk
1 1/2 teaspoons vanilla extract
1/2 teaspoon almond extract
1 cup + 2 tablespoons flour
1 teaspoons cinnamon
1 cup halved dried cherries (pitted)
1-cup semisweet chocolate chips

Directions

Preheat oven to 350 degrees.
Butter and flour 13x9 inch glass-baking dish.

Melt butter and unsweetened chocolate in heavy large saucepan over low heat, stirring until smooth. Remove from heat.

Mix in sugar. Mix in eggs 1 at a time, then yolk. Add extracts, and then flour and cinnamon and stir until just blended. Mix in cherries and chocolate chips.

Spread batter in prepared pan. Bake until brownies are firm around edges and tester inserted into center comes out with a few crumbs, about 35 minutes.

Cool on rack. Cut into 16 or 32 pieces

This is what was prepared for us at our April 4th '09 meeting. Rania and Leslie showed and talked us through the process of cooking without using salt. See the new Diet and Nutrition page for Leslie's helpful tidbits.

Honey Roasted Pork Tenderloin Salad

2 pork tenderloins (each weighing about 3/4 pound)
Mustard, garlic and honey wet rub:
2 large garlic cloves - minced
2 tablespoons honey
2 tablespoons Dijon mustard
1 tablespoon chopped fresh rosemary leaves
2 teaspoons grated lemon zest
Freshly ground black pepper to taste
1 tablespoons extra virgin olive oil

Directions for the pork:
Combine the rub ingredients together in a small bowl and season with freshly cracked black pepper to taste. Rub the pork tenderloins with the wet rub, coating well.

Preheat the oven to 400 degrees. Place the pork tenderloins in a roasting pan and roast for 15 minutes or until an instant read thermometer registers 150 degrees. Remove the pork from the oven and let them stand for 10 minutes. Slice the tenderloins into ¼ inch pieces.

Orange Vinaigrette Salad

8 cups of mixed greens
3 navel oranges – peeled and sectioned
1 bunch green onions – sliced
1 ½ cup snow peas – blanched until just crisp tender
1 yellow bell pepper - julienned
Toasted sesame seeds for garnish

Directions for the salad:
Divide the greens among 6 plates. Garnish the salad with the orange segments, green onions, snow peas and yellow bell pepper. Arrange the pork tenderloin slices over the salad, overlapping the slices and distributing them evenly. Drizzle with a small amount of the orange vinaigrette and sprinkle with toasted sesame seeds. Serve immediately.
Serves: 6

Orange Vinaigrette - Dressing
3 tablespoons orange marmalade
¼ teaspoon crushed red pepper flakes
1 small sprig rosemary, stripped and finely chopped
4 tablespoons balsamic vinegar
½ cup extra-virgin olive oil

Directions

In a small bowl, combine the marmalade, red pepper flakes, balsamic vinegar and rosemary using a fork or small whisk. Drizzle extra-virgin olive oil into the dressing until combined.

Marinated Berry Medley

½ cup Vinsanto (Sauterne may be substituted)
½ cup honey
2 tablespoons sugar

1 pint blackberries
1 pint blueberries
1 pint strawberries

Server over no fat mango sorbet

Directions:

Combine the wine, honey and sugar in a small saucepan and bring to a boil. Lower the heat and simmer until thickened and slightly reduced. Cool. Place berries in a serving bowl and pour the syrup over the berries. Toss gently and serve over mango sorbet.

Yield: 6 – 8 servings

Apricot Couscous:

1 cup couscous
1-1/2 cups warm water
10 dried apricots
½ cup dried cherries
1/4 cup whole almonds, toasted
2 green onions, green parts only
2 handfuls fresh mint leaves
2 handfuls fresh cilantro leaves
1/2 lemon, juiced
2 tablespoons extra-virgin olive oil
Freshly ground black pepper to taste

Directions:
Put the couscous in a medium bowl; pour the water over it, stir with a fork to combine. Cover and let sit for 10 to 15 minutes, then uncover and fluff with a fork. Put the apricots, almonds, green onions, mint, and cilantro on a cutting board and coarsely chop everything up; add this to the couscous. Add lemon juice, drizzle with olive oil, and season pepper. Toss gently to combine.

1 cup cooking oil
1 pint cider vinegar
3 tablespoons salt *
1 tablespoon poultry seasoning
1/2 teaspoon pepper
1 egg

Beat the egg, then add oil and beat again. Add other ingredients, then stir. The recipe can be varied to suit individual tastes. Makes enough for 10 chicken halves. Leftover sauce can be stored in a glass jar and stored in a refrigerator for several weeks.

Baker suggests that to cook chicken broilers, you need a hot, non-flaming fire. Broilers should be placed over the cooking fire after the flames are gone. Use this barbecue sauce as a basting material, he suggests. During cooking, the sauce should be brushed on the chicken every few minutes.

* Salt may be eliminated to suit health needs.

From Dalia's Kitchen
Bow Tie Pasta

3 1/2 links of Italian sausage (mild) [or use ground beef]
1 green pepper
1 red pepper
about 1/3 box of bow tie pasta
salt and pepper to taste (or eliminate the salt)
1/2 c. low sodium fat free beef broth
fresh parmesan cheese (optional)

Cut sausage links into thin bite size rounds. Brown in pan, then drain fat. With heat on low, add peppers which have been deseeded and cut into 1" chunks. Cook lightly, keeping them crisp

While sausage and peppers are cooking, boil pasta as directed on box. Keeping them el dente, drain and add to sausage and peppers. Add beef broth and salt and pepper to taste. Cook a few minutes until all flavors have mixed well.

When I serve this I add parmesan cheese to mine, but if I do this, I do not add any salt to the process before hand since the cheese is naturally salty. Some people do not like the cheese with it, so it is not absolutely necessary.

6 large potatoes (diced)
2 large onions (diced)
1 quart of water
1 quart of milk (low fat or 2%)
2 tablespoons butter or margarine (low salt)

Cook potatoes, onions, in water until tender. Add pepper, butter, and milk. Bring to a boil. Serve hot.

Hamburger Vegetable Soup:

1 pound hamburger (ground chuck)
1 16 ounce can tomato sauce. (not sure of sodium content)
2 16 ounce cans mixed vegetables (or frozen mixed vegetables to equal 2 16 ounce cans)
Black pepper to taste
1/3 cup rice (I use minute rice)
Minced onion (about 2 teaspoons or more if you like)
4 cups of water (more if desired)

Brown hamburger. Pour off any grease. Add as listed (other ingredients). Bring to a boil. Cut to medium or low heat.
Cover and cook about 20 minutes.

Anne’s Spaghetti Sauce ~ A friend of Mack's Mom
3 Tbsp. Olive Oil
2 lg. onions, chopped
3 garlic cloves crushed
2 cans (28 oz) Tomato puree - low sodium if possible
1 18oz can Tomato paste - low sodium if possible
1 28 oz can water
2 tsp Italian seasoning (1 tsp when you use sausage)
1 tsp. sugar

Sauté onions & garlic in oil until Translucent. Set Aside
In a large stock-pot, over medium heat, simmer the tomato pure, paste water; seasoning and sugar. When mixed and warm, add onion & garlic mix. Cover & simmer at least an hour or more. (For additional flavor partially cook 1 packet of mild sausage to sauce in 1 inch pieces and finish cooking in sauce when simmering)
**Makes enough sauce for a pan of lasagna.**

Beef Stock
6 pounds beef soup bones (neck bones, arm bones shank bones, or marrow bones)
1 large onion, sliced
2 carrots, cut up
2 stalks of celery with leaves cut up
1 large tomato, cut up (optional)
8 whole black peppercorns
4 sprigs parsley
1 bay leaf
1 clove garlic, halved
12 cups cold water

In a large stockpot or Dutch oven place beef soup bones, onion celery, carrots, tomato if desired; peppercorns, parsley, bay leaf and garlic. Add water. Bring to boiling. Reduce heat; cover and simmer for 4 to 5 hours
Lift out beef bones with a slotted spoon. Strain stock through a sieve lined with 1 or 2 layers of cheesecloth; discard the seasoning.
Skim off the fat with a metal spoon by chilling the stock over night and lift off the solidified fat. Makes about 10 cups of stock

Mack’s No Salt Italian Salad Dressing Mix
2 tsp oregano
1 tsp onion powder
2 tsp basil
2 tsp paprika
1 1/2 tsp pepper
2 Tbsp garlic powder
3 Tbsp granulated sugar
1 Tbsp Dried tomatoes flakes *
1 Tbsp Dried Green and Red Bell Pepper *
1 Tbsp Dried Celery flakes *
* Indicates optional

Mix and store in an airtight container. To make dressing use 1 1/2 tablespoon mix with 3/4 cups vegetable oil and 1/4 cup wine vinegar. Yield: 32 Servings
Best to let seasons sit in oil for 15 mins. Before adding vinegar.

Mack’s Low Salt Dry Onion Soup Mix
¼ cup dried minced onion
2 Tbsp. low salt instant beef bouillon
½ tsp onion powder

Combine all together. Makes the equivalent of 1 package soup mix.

Mack’s Low Salt Chili Sauce
1 tomato, chopped in small squares
1 Tbsp red wine vinegar
1 Tbsp Honey
½ chopped onion
1 tsp garlic powder
1 tsp Dried Celery Flakes
1 tsp Dried Green and Red Bell Pepper

Combine all ingredients in small saucepan. Cook low over low heat ½ hour.

Mack’s No Salt Taco Seasoning
1 tablespoon chili powder
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon dried oregano
1/2 teaspoon paprika
1 1/2 teaspoons ground cumin
1 teaspoon black pepper

In a small bowl, mix together chili powder, garlic powder, onion powder, red pepper flakes, oregano, paprika, cumin, salt and pepper. Store in an airtight container.

Mack’s Low Salt Fajita Seasoning Mix
Approximately 2 tablespoons equals 1 store-bought seasoning packet. Makes 10 teaspoons

1 tablespoon cornstarch
2 teaspoons chili powder
1 teaspoon paprika
1 teaspoon sugar
3/4 teaspoon crushed low salt chicken bouillon cube
1/2 teaspoon onion powder
1/4 teaspoon garlic powder
1/4 teaspoon cayenne pepper
1/2 teaspoon cumin
1/4 teaspoon crushed red pepper flakes

Combine all ingredients in a small bowl.
Use as needed in recipes calling for fajita seasoning.
Store in an airtight container.

Dipping Sauce
1/2 cup mayonnaise
2 teaspoons ketchup – use the no salt added
2 tablespoons cream-style horseradish
1/4 teaspoon paprika
1/8 teaspoon dried oregano
Dash ground black pepper
Dash cayenne pepper

Mack's Split Pea and Ham Soup
1 pound dried split peas
1 pound ham bone
3 - 4 tablespoons unsalted butter
1 cup finely chopped yellow onions
1 cup finely chopped celery
1 cup finely chopped carrots
1 potato, diced
2 cloves garlic, minced
3/4 teaspoon freshly ground black pepper
1/4 teaspoon crushed red pepper flakes
8 cups low or no salt chicken stock
1 bay leaf
2 teaspoons fresh thyme
1/4 teaspoon dried marjoram, crushed
1 teaspoon chopped fresh rosemary
1 cup of Milk

Place the peas in a large pot or bowl, cover with water by 2 inches and soak 8 hours or overnight. Drain the peas and set aside.
In a large pot, melt the butter over medium-high heat. Add the onions and cook, stirring, for 2 minutes. Add the celery and carrots and cook, stirring, until just soft, about 3 minutes. Add the garlic and cook, stirring, for 30 seconds. Add the ham bone and cook, stirring, until beginning to brown. Add the drained peas, potato, pepper, and pepper flakes, and cook, stirring for 2 minutes. Add 8 cups of low sodium stock, the bay leaf and thyme, marjoram, rosemary and cook, stirring occasionally, until the peas are tender, about 1 hour. (Add more water as needed, if the soup becomes too thick or dry.)
Remove the bay leaf and discard. Adjust the seasoning, to taste, When cool enough to handle, cut meat off the bone, dice and return to soup.
Add the milk and, using a hand-held blender or potato masher, process until smooth.