Saturday, November 21, 2009


Calling all Mr. Moms and bachelors- read up! This is for everyone with time restraints.
It is the Holiday season. Markets are filled with items that are particular to this time of the year. Utilizing them can bring joy, freshness and a feeling of celebration into the kitchen. These recipes were taken from appendix IV- (QUICKIE COOKBOOK) of my book SURVIVING CANCERLAND: The Psychic Aspects of Healing.
When medical, economic and financial challenges take precedence in our lives, everything else must be re-prioritized including time with our family and cooking. But with my recipes, we don’t need to make the choice between family and food. We can have both with recipes that meet our needs and time restrictions. For those of us watching our waistlines along with our budgets, I’ve add the nutritional and calorie information for the meals.
You probably wonder what could possibly be quicker or easier than picking up fast-food for dinner…. Having dinner cooked and waiting for you at home after spending the day with family doing things you never thought possible and cook. You’re tired. Go home! Dinner’s waiting! And, you’ll never look at left-overs the same way, again. That’s what I call “cookin’.”
DINNER= Apple Cider Chicken Stew over
Sprouted Wheat Pappardelle Pasta 557 calories 25.2g protein
and a tossed green salad.
Prep time 12 min. Clean up 3 min.
( Leftovers can be put in a blender for tomorrow’s LUNCH, --Hot soup with crusty bread!)
12 oz of fresh boned and cubed chicken breasts 1 onion cubed
1 cup of apple cider 1 can of chicken broth
¼ teaspoon rosemary ½ tablespoon flour
8 oz or ½ package of frozen mixed vegetables
DIRECTIONS: Apple Cider Chicken Stew
1. In Slow Cooker, place onions on bottom followed by chicken and frozen vegetables.
2. Combine flour, rosemary, cider and broth. Stir until smooth and pour over chicken. Turn Slow Cooker on low and cook for 8 hours.

1 bag of Sprouted Wheat Pappardella Pasta (available in most health food stores)
Prep time 12 min. Clean up 2 min. (Place in blender for LUNCH soup)
DIRECTIONS: Pappardelle Pasta
1. Boil 3-4 quarts of water. If desired add salt before water boils.
2. Add pasta and stir.
3. Boil 6-8 minutes for al dente.
4. Drain and spray with non stick cooking spray.
While pasta is cooking make a green salad and add your favorite dressing, or mine.
5.Spoon chicken stew over pasta and enjoy.
TOSSED SALAD Prep time 1 min. Clean up 1 min.
½ head green leaf lettuce, torn into pieces and placed in bowl 1 Tablespoon extra virgin oil
Salt and pepper to taste or 1/8 teaspoon “jar spices” 1 teaspoon aged balsamic vinegar

DIRECTIONS: tossed salad
1. Wash lettuce.
2. Pat dry with paper towel.
3. Add favorite salad dressing
1 Tablespoon extra virgin olive oil ½ teaspoon balsamic vinegar salt and pepper
1.Toss with olive oil to coat lettuce leaves (this keeps the vinegar from soaking into the leaves and making them soggy).
2.Toss with ½ teaspoon balsamic vinegar (or to taste).
3. salt and pepper to taste.

Chicken Stew Nutritional Value per one serving or 365.1g; Calories=207; Total Fat= 2.9g; Cholesterol= 54mg; Sodium=421mg; Total Carbohydrates=21.0g; Daily Fiber=2.0g; Sugars=14.1g; Protein=23.2g.
Good Points= Low in Saturated Fat, High in Niacin, Selenium, very high in Vitamin. A
Sprouted Wheat Pappardella (55g) dry Calories=210; Total Fat= 0.5g; Cholesterol=0mg; Sodium=130mg; Total Carbohydrates=39; Dietary Fiber=3g; Sugars=2g; Protein=11g.
Good Points= Very Low in Fat, High in Iron, no Cholesterol, high in Fiber.
Green Leaf Lettuce, one serving size = 4g Calories per serving=1; Total Fat=0g; Cholesterol=0g; Dietary Fiber=0g; Sugars=0g; Protein=0g.
Good Points= Very low in Saturated Fat, Cholesterol, good source of Protein, Dietary Fiber, Calcium, Magnesium and Phosphorus, high in Vitamin. A,C, K, B6, Foliate, Iron,Potassium, Thiamin., Riboflavin.
Unfiltered Extra Virgin Olive Oil- Serving size 1 Tablespoon (15 ml)- Calories= 120; Total Fat= 14g; Cholesterol= 0mg; Sodium=0mg; Total Carbohydrates=0; Protein=0.
Balsamic Vinegar- Serving size 2 Tbsp (30 ml) Calories=20; Total Fat= 0g; Sodium=0mg; Total Carbohydrates=4g; Sugar=4g; Protein=0g.

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