Orange Chicken Stir-Fry

    1/2 c  Orange juice
      2 tb Sesame oil; divided
      2 tb Soy sauce
      1 tb Dry sherry
      2 ts Grated fresh ginger
      1 ts Grated orange peel
      1    Garlic clove; minced
  1 1/2 lb Chicken breast
           - (boneless, skinless)
           - cut into strips
      3 c  Mixed fresh vegetables
           - such as green bell pepper,
           - red bell pepper, snow peas
           - carrots, green onions,
           - mushrooms, and/or onions
      1 tb Cornstarch
    1/2 c  Unsalted cashew bits
           -OR- cashew halves
      3 c  Hot cooked rice

Combine orange juice, 1 tablespoon soy sauce, sherry, ginger, orange peel and garlic in large glass bowl. Add chicken, marinate in refrigerator 1 hour. Drain chicken; reserve marinade. Heat remaining 1 tablespoon oil in large skillet or wok over medium-high heat. Add chicken; stir-fry 3 minutes or until chicken is light brown. Add vegetables; stir-fry 3-5 minutes or until vegetables are crisp-tender. Combine cornstarch and reserved marinade; add to skillet and stir until thickened. Stir in cashews, cook 1 minute more. Serve over hot rice.

Each serving provides: * 590 calories * 48 g. protein * 20 g. fat * 4 g. saturated fat * 53 g. carbohydrate * 4 g. dietary fiber * 109 mg. cholesterol * 822 mg. Sodium
Yield: 6 Servings

Orange Chicken Ii

      2    Whole chicken breasts
      1    Green onion

--MARINADE--
      2    Slices ginger
    1/4 ts Salt
      4    Dried red peppers
      1 tb Soy sauce

--SAUCE--
      1 tb Cornstarch
  1 1/2 tb Rice wine
      3 tb Oil
      1 tb Soy sauce
      2 tb Fresh orange peel
      1 ts Red wine vinegar
  2 1/2 ts Sugar

PREPARATION: Cut chicken into 3/4" pieces. Mix marinade. Add chicken. Marinate 30 minutes. Shred orange peel. Fine chop green onion. Mince ginger. Mix sauce. COOKING: Heat 2 Tbs oil in wok over high heat. Stir-fry chicken 2-3 minutes until white and firm. Remove. Wipe wok clean. Heat 1 Tbs oil over high heat. Stir-fry dried peppers until dark red. Reduce temperature to medium. Stir-fry orange peel; green onion and ginger until aroma comes. About 1 minute. Raise temperature to high. Add sauce. Bring to boil. Return chicken to wok. Stir-fry until well mixed and heated through.


Yield: 4 Servings

Orange Chicken 2

      1    Whole Large Chicken Breast *
    1/2 c  Cooked Rice
    1/4 ts Finely Shredded Orange Peel
           Dash Ground Cinnamon
    1/2 c  Orange Juice
  1 1/2 ts Cornstarch
      2 tb Broken Walnut Meats
      2 x  Cucumber Roses (Opt.)

* Chicken Breast should be skinned and boned. Halve chicken breast lengthwise. Place one portion, boned side up, between two pieces of clear plastic wrap. Working from the center to the edges, pound lightly with a meat mallet, forming a rectangle about 1/8-inch thick. Remove plastic wrap. Sprinkle chicken with salt to taste. Repeat with the remaining portion of chicken. In a small bowl stir together cooked rice, shredded orang peel, and ground cinnamon. Spoon half of the rice orange peel mixture atop one chicken breast portion, spreading it to within 1/4-inch of the edges. Fold in sides, roll up jelly-roll style, starting with one end. Repeat with the remaining rice-orange peel mixture and chicken portion. Place chicken rolls, seam side down, in a shallow baking dish. Cover with vented clear plastic wrap. Micro-cook the chicken rolls, covered, on 50% power for 7 to 8 minutes or till chicken is tender, rotating dish a half-turn after 4 minutes. Transfer chicken rolls to a serving platter. For orange sauce, in a 1-cup measure stir together orange juice and cornstarch. Micro-cook, uncovered, on 100% power for 1 1/2 to 2 minutes or till mixture is thickened and bubbly, stirring every 20 seconds. Stir in broken walnut meats. Spoon the orange sauce atop the chicken rolls on the serving platter. Garnish with cucumber roses, if desired.


Yield: 2 Servings

Orange Chicken

      1 ea Whole large chicken breast *
    1/2 c  Cooked rice
    1/4 ts Finely shredded orange peel
      1 x  Dash ground cinnamon
    1/2 c  Orange juice
  1 1/2 ts Cornstarch
      2 tb Walnut; broken
      2 x  Cucumber roses (opt.)

Chicken Breast should be skinned and boned. Halve chicken breast lengthwise. Place one portion, boned side up, between two pieces of clear plastic wrap. Working from the center to the edges, pound lightly with a meat mallet, forming a rectangle about 1/8-inch thick. Remove plastic wrap. Sprinkle chicken with salt to taste. Repeat with the remaining portion of chicken. In a small bowl stir together cooked rice, shredded orang peel, and ground cinnamon. Spoon half of the rice orange peel mixture atop one chicken breast portion, spreading it to within 1/4-inch of the edges. Fold in sides, roll up jelly-roll style, starting with one end. Repeat with the remaining rice-orange peel mixture and chicken portion. Place chicken rolls, seam side down, in a shallow baking dish. Cover with vented clear plastic wrap. Micro-cook the chicken rolls, covered, on 50% power for 7 to 8 minutes or till chicken is tender, rotating dish a half-turn after 4 minutes. Transfer chicken rolls to a serving platter. For orange sauce, in a 1-cup measure stir together orange juice and cornstarch. Micro-cook, uncovered, on 100% power for 1 1/2 to 2 minutes or till mixture is thickened and bubbly, stirring every 20 seconds. Stir in broken walnut meats. Spoon the orange sauce atop the chicken rolls on the serving platter. Garnish with cucumber roses, if desired.


Yield: 2 Servings

Orange Braised Pork With Fruit

  3 1/2 lb Pork shoulder or butt
           - boned, trimmed,
           - and cut into 2" cubes
      2 ts Dried marjoram
    1/2 c  Port
    1/2 c  Orange juice
    1/2 c  Water
    1/4 c  Lemon juice
      1 tb Grated orange peel
      1 ts Ground ginger
      2    Bay leaves
      1 c  California dried figs
           - stems removed & halved
      2    Golden Delicious apples
           - peeled, cored & sliced
      1    Orange; peeled,
           - sectioned and diced
      4 c  Hot cooked brown rice
           -blended with:
      3 tb Sesame seeds
           - (natural or toasted)

Saute pork in large frying pan until browned on all sides. Sprinkle with marjoram, stirring to saute herb. Add port, orange juice, water, lemon juice, orange peel, ginger and bay leaves. Cover; simmer until pork is very tender - about 2 hours. Remove meat to serving dish. Add figs, apples and orange pieces to pan. Cover; simmer about 10 minutes, just until apples are soft. Spoon fruit and juices over pork. Serve with rice.


Yield: 6 Servings

Orange Baked Chicken

      3 ea Chicken breasts, skin, split
    1/4 c  Minced onion
    1/2 ts Paprika
    1/2 ts Salt
    1/4 ts Rosemary
    1/4 ts Pepper
      2 tb Flour
      2 c  Orange juice

Arrange chicken in shallow baking pan, breast side up, not overlapping. Sprinkle with onion and seasonings. Blend flour with 1/2 c orange juice, stir in the remaining juice and pour over the chicken. Bake, uncovered, basting occasionally at 350F for 1 hr. or until tender. Serve the chicken over noodles or rice on a warm platter. Stir the pan juices to blend and pour over the chicken.


Yield: 6 Servings

Orange "Beef" With Broccoli

      2 tb Plus 1 tsp vegetable oil
      2    Garlic cloves; minced
        ds White pepper
      2 tb Low-sodium soy sauce
      1 tb Sugar
    1/4 c  ;water
    1/2 c  Seitan; cut into chunks
    1/2 c  Cornstarch
    1/2 c  Sweet and Sour Sauce (see recipe)
     10    1" slivers of orange peels
      2 c  Broccoli florets; steamed

Heat one teaspoon oil in a wok or large skillet over mediumheat. Saute garlic until slightly browned. Add pepper, soy sauce, sugar, water and seitan, stirring constantly untilliquid evaporates.Remove seitan and set aside to cool. Lightly sprinkle seitan with cornstarch to keep pieces from sticking together. Mix thoroughly. Heat remaining 2 tbs oilin wok and stir-fry seitan until crispy, about 5 minutes. Add Sweet and Sour Sauce, orange peels and broccoli and heat through. Serve immediately.

Per serving: 628 cal; 13 g prot; 417 mg sod; 128 g carb; 11 g fat; 0 mg chol; 111 mg calcium
Yield: 2 Servings

Open-Faced Submarine Sandwiches

      6    English muffin halves
           - toasted
      1 tb Butter or margarine
      6 sl Salami (1 ounce each)
           - cut into quarters
      1 c  Lettuce, chopped
    1/2 sm Onion; thinly sliced
           - and separated into rings
      1 md Tomato; thinly sliced
    1/2 ts Basil leaves
      6 sl Pasteurized process cheese
           - (American)  1 ounce each

Spread toasted muffin halves with butter or margarine. Layer salami quarters, lettuce, onion, and tomato slices on toasted muffin halves. Sprinkle with basil. Top each sandwich with cheese slice. Broil until cheese is melted and is lightly browned, about 5 minutes.

Calories per sandwich: About 285
Yield: 6 Servings

Open-Faced Egg & Cheese Sandwiches

      1 tb Butter or margarine
      2 tb Onion, finely chopped
      2 tb Green pepper, finely chopped
      6    Eggs; beaten
    1/3 c  Milk
    1/4 ts Salt
    1/8 ts Pepper
      6    English muffin halves
      1 tb Butter or margarine
      6 sl American cheese (1 oz. each)
           - (pasteurized process)

Melt 1 tablespoon fat in a large frypan. Add onion and green pepper. Cook until tender. Mix eggs, milk, salt, and pepper. Pour over onion and green pepper. Cook over low heat, stirring occasionally to let uncooked portion flow beneath cooked portion. Continue cooking until eggs are set but still moist. Divide into 6 portions. Spread toasted muffin halves with 1 tablespoon butter or margarine. Top muffin halves with egg mixture and a slice of cheese. Broil until cheese is melted and lightly browned, about 5 minutes. NOTE: For this recipe, use only clean eggs with no cracks in shells.

Calories per sandwich: About 300
Yield: 6 Servings

Open-Faced Crab Sandwich

     16 oz Cream cheese; 2 pks
    1/2 c  Ginger ale
      2 ts Onion; grated
      2 ts Worcestershire sauce
     13 oz Crab; 2 cns
      6 ea English muffins
     24 oz Cheddar; md. sliced, *
     12 ea Tomato slices
  *      Slice the cheese into 12 2-oz slices.

Soften the cream cheese with the ginger ale. Mix in the onion, Worcestershire sauce and crab. Split the muffins in half and place 2 heaping Tbls of the crab mixture on each half. Top with a slice of tomato and cheddar cheese. Bake at 350 degrees F. for 10 minutes or until heated through and cheddar is melted. Serve hot.


Yield: 6 Servings

Open-Face Roast Beef & Crunchy Vegetables

    3/4 lb Deli roast beef
           --(thinly sliced)
      4 lg Slices dark rye bread
    1/2 md Cucumber
           - very thinly sliced
    1/2 sm Red onion
           - very thinly sliced
      1 tb Snipped chives

--SAUCE--
    1/3 c  Mild horeseradish sauce
      1 tb Chopped Major Grey chutney
      2 ts Low-fat milk
  preparation 15 minutes

1. In small bowl, combine sauce ingredients. 2. Spread one side of each bread slice with 2 teaspoons sauce. Top with equal amounts of cucumber, onion and beef. Spoon remaining sauce evenly over beef; sprinkle with chives.

Nutritional information per serving: * 246 calories * 27 g protein * 6 g fat (2 saturated fatty acids) * 57 calories from total fat (53 calories from fat in beef) * 69 mg cholesterol * 3.4 mg iron * 253 mg sodium
Yield: 4 Servings

Ooruni Kapiki

--KLINGON PORK AND SAUERKRAUT--
      2 tb Oil
      1    Onion; chopped
  2 1/2 lb Pork, lean
           -cut into bite sized cubes
      3 lb Sauerkraut (3 1lb cans)
      2 c  Sour cream
           Sweet Hungarian paprika

Heat the oil in the skillet and fry the onion until golden. Then add the pork cubes, increase the heat and brown them lightly. Reduce the heat to simmering temperature. Drain the sauerkraut thoroughly and add it to the meat and onion. Simmer the meat and sauerkraut together, covered for about 45 minutes, or until the meat is tender. Then, stir in the sour cream, dust liberally with the Hungarian paprika, and serve immediately. Ooruni Kapiki may be served with mashed potatoes.


Yield: 6 Servings

Onion~ Cheese & Bacon Quiche

      2 lb Yellow Onions; chopped
      3 tb Butter
  1 1/2 tb Flour
      3    Eggs
    2/3 c  Half-And-Half
      1 ts Salt
      1 pn Nutmeg
      4 sl Bacon; cooked crisp and crumbled
    3/4 c  Swiss Cheese; grated
      1    9" Partially Cooked Pastry Shell

Saute the onions in a heavy skillet with the butter over very low heat, stirring occasionally until they are extremely tender and a golden yellow. This will take about an hour. Sprinkle with the flour, mix well, and continue to cook slowly for another 3 minutes or so. Remove from heat and allow to cool. Whisk together the eggs and cream in a bowl. Blend in the salt, pepper and nutmeg. Arrange the onions in the bottom of the pastry shell, then sprinkle on the bacon pieces. Pour the egg custard over the onions and sprinkle on the cheese. Bake in the upper third of a 375øF oven for 25-30 minutes, or until the quiche has puffed and browned.


Yield: 1 Servings

Onion/Basl/Pasta

      5 lb Onion; sweet
    1/2 c  Olive oil
    1/4 c  Brandy
    1/2 ts Salt & pepper

Going then start the pasta. Slice the onions nice and thin. In a deep skillet or dutch oven,toss the onions with the oil, Over med heat,cook til onions begin to get limp,stir occasionally.Lower the heat and cook til they form a golden mass, don't brown, stir now and again. Now add the brandy and cook for 15 to 20,all liquid will-> evaporate. When pasta is ready, take the basil leaves and slice them fine,mix into the onion sauce,add salt and pepper to taste, toss with drained hot pasta and top with parmesan.


Yield: 1 Servings

Onion Mushroom Meat Loar

      1    Envelope lipton onion mushrm
           Soup mix
      2 lb Ground beef
  1 1/2 c  Fresh bread crumbs
      2    Eggs
    3/4 c  Water
    1/3 c  Ketchup

Preheat oven to 350 degrees. In large bosl, combine all ingredients, in large baking pan, shaped into loaf. Bake 1 hour or until done


Yield: 8 Servings

Onion Meat Loaf

      2 lb Lean Ground Beef
  1 1/2 oz Onion Soup Mix; 1 pk
    2/3 c  Milk
      1 ea Egg; Lg
      3 tb Brown Sugar
      3 tb Catsup
      1 tb Mustard; Prepared

Heat the oven to 350 degrees F. Mix the meat, onion soup mix, milk and egg together. Shape the mixture firmly into a loaf shape, in a 13 X 9 X 2-inch baking pan. Mix the remaining ingredients together and spoon onto the loaf. Bake, uncovered, for about an hour. When done, remove the loaf to a plate and let stand for 10 minutes before slicing. Serve on a heated platter.


Yield: 8 Servings

Onion Knockwurst Saute

      2    Medium Spanish onions
      6 tb Vegetable oil
    1/4 c  Chopped parsley
      6    Knockwurst,1 1/2 pounds
           Flour

Peel onions and cut into thin slices to measure about 4 cups. Heat 3 tablespoons oil in a large skillet.Stir in onions and parsley. Saute over medium heat until golden brown. Meanwhile,halve sausages,lengthwise,and score,crosswise,in 2 places.Dip cut sides in flour.Push onions to one side of skillet. Pour in remaining 3 tablespoons of oil.Add sausages. Fry until sausages are crisp and browned.


Yield: 6 Servings

Onion Cheese Quiche

      1    9" pie shell; with high, fluted rim
      1 lg Onion; chopped
      1 tb Butter
      3    Eggs
  1 1/2 c  Milk
      1 tb Flour
      1 ts Salt
    1/4 ts Pepper
  1 1/2 c  Swiss cheese; shredded (6oz)

Bake pie shell in preheated 425~ oven 10 mins. or until light golden; cool completely. In small skillet, saute onion in butter until tender; set aside. Separate 1 egg, then brush egg white on pie shell. Pour excess white into large bowl. Add yolk, remaining 2 eggs, milk, flour, salt, and pepper; beat until smooth. Stir in cheese and onion. Turn into pie shell. Bake in preheated 325~ oven 40 to 45 mins. or until knife inserted in center comes out clean. Cool at least 10 mins. Serve warm or at room temperature.


Yield: 6 Servings

One, Two, Three …

      1 lb Ground beef
      1 ea Sm Cabbage
      1 cn Tomato soup; undiluted
      1 x  Salt & pepper; to taste

Alternately layer ground beef and cabbage in a large dutch oven ending with cabbage. Pour undiluted soup over the top. Add salt and pepper if desired. Cover and bake for 1 hour.


Yield: 4 Servings

One-Skillet: Spicy Vegetable Noodle Stir Fry

      8 oz Tofu; 1/2-inch cubes
    1/2 c  Chicken broth
      2 ts Cornstarch
      2 tb Soy sauce; low-sodium
      1 tb Honey
      1 ts Sesame oil
    1/2 ts Dried red pepper; crushed
           Hot chili oil
      2 tb Vegetable oil
      1 lb Mixed fresh mushrooms
      1 tb Fresh ginger; minced
      1 tb Garlic; minced
      1 tb Jalapeno pepper; minced
    1/2    Red bell pepper; sliced
      1 bn Broccoli; florets only
      1 c  Chicken broth (extra)

Preparation time = 30 minutes Tofu may be regular, firm or extra-firm and should be drained prior to use. Chili oil is usually found in the Chinese food section of grocery stores. Liquid red pepper sauce (Durkee Red Hot, Tabasco, etc) may be used instead of chili sauce. 1. Place tofu cubes on double layer of paper or cloth towel; let drain 20 minutes while you prepare other ingredients. 2. Whisk 1/2 cup broth and cornstarch in medium bowl. Mix in soy sauce, honey, sesame oil and crushed red pepper; set aside. 3. Heat 1 TB oil in wide non-stick skillet or wok over medium-high heat (depending upon pan). Add tofu cubes and stir-fry until golden, about 4 minutes. Transfer to plate using slotted spoon. 4. Add another TB oil to skillet and set over high heat. Chop or slice mushrooms. Add mushrooms and red pepper to pan; stir-fry until mushrooms are just tender. Add ginger, garlic and chili pepper; stir-fry briefly. Remove to tofu platter. 5. Add broccoli florets to skillet and 1/4 cup chicken broth. Let bubble until broccoli just turns bright green. 6. Whisk broth-cornstarch mixture and add to broccoli; bring to a bubble. Dump in reserved tofu mixture and stir-fry, adding more chicken broth if needed to coat evenlTaste and season with more sesame oil, hot chili oil and/or dried red chili peppers. Serve over noodles or rice


Yield: 4 Servings