Month: November 2019

Nutrition Facts Per Serving:
185 calories, 53 mg cholesterol, 567 mg sodium, 9 g carbohydrates, 3 g fiber, 5 g sugar, 21 g protein.

Ingredients

  • 12 ounces extra-lean ground beef
  • 3 tablespoons reduced-sodium soy sauce
  • 2 teaspoons sesame oil
  • 2 ounces shredded broccoli or cauliflower
  • 8 butter lettuce or iceberg lettuce leaves
  • ½ cup red sweet pepper, cut into strips
  • chopped peanuts and/or sliced green onions (optional)
  • Lime wedges
  • 1 medium sliced onion
  • Asian pepper sauce to taste

Directions

Step 1

In an extra-large skillet stir fry onions, then add beef over medium-high heat until browned. Stir in soy sauce, Asian pepper sauce, and sesame oil. Stir in broccoli or cauliflower. Cook and stir over medium heat 2 to 3 minutes or until mixture is just wilted.

Step 2

Spoon beef mixture onto lettuce leaves. Top with red sweet pepper and, if desired, peanuts, and/or green onions. Serve with lime wedges.

SERVINGS 6 , 15 MINS

Can be prepared with Beef or Lamb

Chicken Marinade Ingredients:

  • 1/2 c. extra-virgin olive oil
  • Juice of 1 lemon
  • 3 cloves garlic, minced
  • 2 tsp. salt
  • 1 tsp. ground cumin
  • 1 tsp. ground coriander
  • 1/2 tsp. freshly ground black pepper
  • 1/2 tsp. ground turmeric
  • 1/4 tsp. ground cinnamon
  • 1/4 tsp. cayenne pepper
  • 2 lb. boneless skinless chicken thighs or breast
  • Cooking oil
  • 1 large onion, thinly sliced
  • SAUCE
  • 1/4 c. Greek yogurt
  • ½ c. Tahina
  • Juice of 1/2 lemon
  • 1 tbsp. extra-virgin olive oil
  • 2 cloves garlic, smashed and minced
  • Salt
  • Pinch of crushed red pepper flakes (optional)

FOR SERVING : Pita bread, warmed, Chopped romaine, Chopped parsley, Cherry tomatoes, halved, Cucumber, thinly sliced, Sliced onions

Cooking Steps:

  1. In a large bowl, whisk together oil, lemon juice, garlic, and seasonings. Add chicken and toss to coat. Cover and refrigerate for at least 2 hours and up to overnight.
  2. Preheat oven to 425° and grease a large baking sheet with cooking spray. Cover baking Sheet with sliced onion. Place chicken on onions in the baking sheet. Bake until chicken is golden and cooked through, 30 minutes. Let chicken rest on cutting board for 5 minutes, before thinly slicing it.
  3. In a small bowl, whisk together yogurt, tahini, lemon juice, oil, and garlic. Season with salt and a pinch of red pepper flakes. Top warmed pitas with chicken, onion, romaine, tomatoes, cucumber, and sauce.

Sponges and kitchen towels must be replaced regularly. Don’t wash dishes and cutting boards with dirty sponges and towels.

Bacteria and other disease-causing pathogens  grow on sponges and towels over time, so clean your sponge thoroughly every other day and replace it about once per week.

Caution:

Bacteria can grow in enormous numbers on meat, so even a small amount of uncooked or spoiled meat can spread bacteria such as salmonella and E. coli. When it comes to meat and poultry, if you are NOT sure it is safe, do NOT eat it.

Poultry: 165°F (73.9°C) whole or ground poultry. Poultry should always be well-done. Under cooked poultry can spread salmonella and other diseases.

Ground meats: 160°F (71.1°C) ground meat, both beef and lamb. Ground meats may have bacteria mixed throughout, so must be cooked at a higher temperature than whole cut meat.

Whole meat: 145°F (62.8°C), let meat rest at least three minutes before eating. The resting time gives the heat more time to kill bacteria.

Beef has a wider safety range, but if you prefer rare cooked meat, then steaks, roasts, and chops are safer.

Type Of Meat Refrigerator Freezer
Raw poultry

 

1-2 days

 

9 months to 1 year

 

Raw ground meat

 

1-2 days

 

3-4 months

 

Raw steaks or chops

 

3-4 days

 

4-12 months

 

Cooked meat or chicken Up to 1 week 1-2 months

Raw meat usually lasts for around three days in the refrigerator. If you plan to keep uncooked meat longer, it is better to freeze it. Seal the meat in an airtight package before freezing and you can store it for several months.

For safe freezing it is important to keep your fridge at a certain temperature. Keep your freezer below 0°F (-17.8°C) to helps retain nutrients and keep food fresh. For your refrigerator a temperature around 34°F (1.1°C) is recommended to prolong the shelf life of foods.

Do NOT purchase red meat that has turned dark brown or discolored, has a strong odor, or feels tough or slimy.

Do NOT purchase poultry that looks faded, has a strong odor, or feels tough or slimy.

Do NOT purchase meat which has damaged, leaking, or torn packages due to being exposed to the air and harmful bacteria.

Wash your hands frequently when preparing meat or chicken. Bacteria spread quickly, so wash your hands with soap and water right before and after handling meat, raw or cooked.

Prepare meat on a surface separate from other cooking ingredients and material. Keep vegetables and other ingredients away from meat when you are not cooking them together in the same dish.

Use separate cutting boards and utensils and clean all cooking utensils after they touch raw meat.

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