CHICKEN CREOLE

I N G R E D I E N T S

• 4 medium chicken
• breast halves
• (1½ lbs total) skinned,
• boned, and cut into
• 1-inch strips
• 1, 14-ounce can
• tomatoes,
• cut up
• 1 cup low-sodium
• chili sauce
• 1½ cups chopped green
• pepper (1 large)
• ½ cup chopped celery
• ¼ cup chopped onion
• 2 cloves garlic, minced
• 1 tablespoon chopped
• fresh basil or 1 teaspoon
• dried basil, crushed
• 1 tablespoon chopped
• fresh parsley or
• 1 teaspoon dried parsley
• ¼ teaspoon crushed red pepper
• ¼ teaspoon salt
• non-stick cooking spray

METHOD OF PREPARATION

1      Spray deep skillet with non-stick spray coating.

Preheat pan over high heat. Cook chicken in hot
skillet, stirring for 3 to 5 minutes or until no longer
pink.

2      Reduce  heat.  Add  tomatoes  and  their  juice,
        low-sodium chili sauce, green pepper, celery, onion,
          garlic, basil, parsley, crushed red pepper, and salt.
          Bring to boiling; reduce heat and simmer covered
          for 10  minutes. Serve over hot, cooked rice or

whole wheat pasta.

BAKED FRIED CHICKEN BREAST with MIXED VEGETABLES

I N G R E D I E N T S

• non-stick cooking spray
• ½ cup plain dried bread crumbs
• ½ cup grated Parmesan cheese
• 2 tablespoons cornmeal
• ½ teaspoon ground red pepper
• 1 large egg white
• ½ teaspoon salt
• 1½ lbs boneless,
• skinless chicken breast
• 3 cups mixed
• vegetables

METHOD OF PREPARATION

1       Pre-heat oven to 350°. Spray a medium baking pan

with cooking spray. On waxed paper, mix bread
        crumbs, cheese, cornmeal, and ground red pepper.
2  In pie plate, beat egg white and salt. Dip each piece
          of chicken in egg white mixture, then coat with
        bread crumb mixture. Place chicken in pan; spray
          lightly with cooking spray.

3      Bake chicken for 30 minutes or until coating is crisp
          and juices run clear when chicken is pierced with
          the tip of a knife. Add mixed vegetables to chicken.
          Bake for 5 more minutes. Serve with garlic mashed
          potatoes (page 28).

CATFISH STEW with RICE

I N G R E D I E N T S

• 2 medium potatoes
• 1, 14½-ounce can
• tomatoes, cut up
• 1 cup chopped onion
• 1, 8-ounce bottle (1cup) clam juice or water
• 1 cup water
• 2 cloves garlic, minced
• ½ head cabbage,
• coarsely chopped
• 1 lb catfish fillets
• 1½ tablespoon
• Hot ‘n Spicy Seasoning(see recipe on page 19)
• sliced green onion for
• garnish (optional)
• 2 cups hot, cooked rice(white or brown)

Method of preparation

1- Peel potatoes and cut into quarters. In a large pot
combine potatoes, tomatoes and their juice, onion,
clam juice, water, and garlic. Bring to boiling;
reduce heat. Cook, covered, over medium-low heat
for 10 minutes.

2-Add cabbage. Return to boiling. Reduce heat; cook,
covered, over medium-low heat for 5 minutes,
stirring occasionally.

3-Meanwhile, cut fillets into 2-inch lengths. Coat
with Hot ‘n Spicy Seasoning. Add fish to vegetables.

 Reduce heat; simmer, covered, for 5 minutes or until fish flakes easily with a fork.

4-Serve in soup plates, garnished with sliced green
onion. Top with an ice cream scoop of hot, cooked
rice. Or, ladle stew over hot, cooked rice in soup
plates and garnish with green onion.

BLACK SKILLET BEEF with GREENS and RED POTATOES

I N G R E D I E N T S

• 1 lb beef top round 
• 1½ tablespoon 
• Hot ‘n Spicy Seasoning 
• (see recipe on page 19) 
• 8 red-skinned potatoes, halved 
• 3 cups finely chopped 
• onion 
• 2 cups beef broth 
• 2 large cloves garlic, 
• minced 
• 2 large carrots, peeled, cut into very thin 
• 2 ½-inch strips 
• 2 bunches (½ lb each) 
• mustard greens, kale, 
• or turnip greens, stems 
• removed, coarsely torn 
• non-stick cooking spray

Method of preparation

1       Partially freeze beef. Thinly slice across the grain

into long strips, ¹/8-inch thick. Thoroughly coat

strips with Hot ‘n Spicy Seasoning.

2      Spray a large, heavy skillet (cast iron is good) with
          non-stick  spray  coating.  Preheat  pan  over  high
          heat. Add meat; cook, stirring for 5 minutes.
3      Add  potatoes,  onion,  broth,  and  garlic.  Cook,
          covered, over medium heat for 20 minutes. Stir in
          carrots; lay greens over top and cook, covered, until
          carrots are tender (about  15 minutes). Serve in

large serving bowl, with crusty bread for dunking.