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Dr. Ro Recipes
Dr. Ro's lean greens
MAKES 2 SERVINGS
2 bunches of greens (collards, kale, mustard or turnip)
1 tablespoon olive oil
1 1/2 cups defatted chicken or vegetable broth
¼ cup water
1/2 cup finely chopped spring onions
1/2 teaspoon minced garlic
1/8 teaspoon salt (optional)
1/4 teaspoon chopped fresh thyme
1/4teaspoon chopped fresh basil
1/4 teaspoon liquid smoke (optional, If you like smoked greens)
Directions: Cut the greens into strips. Add the oil to a large pan, then sauté the greens until wilted, tender and bright green. Add the broth, 1/4 cup water and the remaining ingredients. Greens should be firm, tender and bright green, preserving nutrients, flavor and texture. Serves 2.
Nutritional Analysis: Calories 58; Cholesterol: 0; Fat: approximately 5 grams; Sodium: 182 milligrams.
Dr. Ro's Citrus Barbecued Chicken
1/4 cup orange juice concentrate
1/2 cup lime juice concentrate
1/2 cup barbecue sauce
1 pound salmon fillet
2 tablespoons fresh thyme, dill and rosemary combined
Salt and freshly ground pepper to taste
Olive oil cooking spray
1/2 lemon, thinly sliced
Few springs of fresh dill
Directions: Mix the juice concentrates and barbecue sauce together in a small bowl and set aside. Rub the fish with the fresh herbs and salt and pepper on both sides. Spray a non-stick grill pan or large non-stick skillet with the, olive oil spray and heat the pan. Sear the fish in the hot pan until brown on both sides. The fish is done when it flakes with a fork (about 10 minutes). Coat the fish with the citrus barbecue sauce mixture and heat, and then remove from the pan. Twist the lemon slices to curl, and then place on top of the fish with the dill sprigs as a garnish. Serves 4.
Nutritional Analysis: Calories per serving: 183; Protein: 23 grams; Carbohydrate: 14 grams; Fat: 4 grams; Saturated Fat: .7 grams; Cholesterol: 58 milligrams; Dietary Fiber: 1.1 grams; Vitamin C: 27 milligrams.
Dr. Ro's Baked Sweet Potatoes with Apples-n-Raisins
4 medium sweet potatoes, unpeeled
Butter-flavored vegetable oil cooking spray
1 medium Granny Smith apple, unpeeled, cored, quartered and sliced
1 medium McIntosh apple, unpeeled, cored, quartered and sliced
1/2 cup seedless raisins
1/2 teaspoon each cinnamon, nutmeg, allspice, combined
1/2 cup apple juice or apple cider
1 tablespoon blackstrap molasses
1 teaspoon reduced-fat margarine
Directions: Boil the potatoes until tender, roughly 30 minutes. Remove the skins and discard. Slice the potatoes. Preheat the oven to 425°F. Lightly spray a 1-quart baking dish with cooking spray. Layer the potatoes with the apples and raisins. In a small mixing bowl, blend the spice mixture and juice; heat the mixture in a small saucepan until smooth. Pour over the potato layers. Drizzle the molasses on top of the potatoes. Dot with the margarine. Sprinkle a smidgen of cinnamon and nutmeg over the top, and bake uncovered, 20 minutes or until bubbly and thoroughly heated. Serves 6.
Nutritional Analysis: Calories: 174; Protein: 1.9 grams; Carbohydrate: 41 grams; Fat: 1 gram; Saturated Fat: .2; Cholesterol: 0 milligrams; Vitamin A: 17.482IU; Vitamin C: 22.9 milligrams; Dietary Fiber: 4.3 grams.
Dr. Ro's Country-City Cabbage
1/2 pound smoked turkey necks
1 small head of green cabbage, quartered
1/2 cup chopped fresh dill or 1/2 cup dried dill
1/2 teaspoon minced garlic
1 small onion, peeled and quartered
1 teaspoon seasoned salt
Directions: In a medium stockpot bring 3 cups of water to a boil over high heat. Reduce the heat and boil the smoked turkey necks for approximately 1 hour or until tender. Add the cabbage, dill, garlic, onion and seasoned salt. Simmer for about 20 minutes or until the cabbage is tender, but firm and bright green. Serves 4.
Nutritional Analysis: Calories: 111; Protein: 12.5 grams; Carbohydrate: 9.5 grams; Fat: 3.2 grams; Saturated Fat: 1 gram; Cholesterol: 46 milligrams; Vitamin C: 50 milligrams; Dietary Fiber: 3.7 grams.
Dr. Ro's New Soul Mac-n-Cheese
2 tablespoons reduced-fat, trans-fat-free soft tub margarine
1 11-1/2 ounce package elbow macaroni (whole wheat noodles)
Salt (optional)
White pepper to taste
1 8-ounce package reduced-fat Cheddar shredded cheese
5 cups skim milk
1/2 cup finely chopped softened sun-dried tomatoes
Paprika
Directions: Preheat oven to 350°F. Melt the margarine in a 2-quart casserole dish. Add the dry pasta and stir to coat with the margarine. Add the salt and, if using, pepper. Mix together half of the cheese, the milk, 1/4 cup water and the tomatoes. Pour over the macaroni. Reserve a small amount of the shredded cheese. Add the remaining ingredients with 1/4 cup water and mix well. Sprinkle the reserved cheese over the top of the macaroni and cheese dish. Sprinkle with a hint of paprika ('cause you wouldn't be black if you didn't). Bake for 1 to 1-1/2 hours until the liquid is fully absorbed. Serves 10.
Nutritional Analysis: Calories: 239; Cholesterol: 7 milligrams (may vary according to your brand of cheese); Fat: 3.4 grams (my also vary according to cheese); Sodium: 300 mg.
Dr. Ro's N'Awlins Butter Beans with Chicken Andouille Sausage
1 16-ounce can large butter beans
1 10-ounce can whole tomatoes
4 carrots, shredded
1 small onion, peeled and cubed
1/2 cup chopped fresh thyme
1 tablespoon crushed garlic
Salt and freshly ground black pepper to taste
3 chicken andouille sausage links, sliced on an angle
Directions: In a medium stockpot, bring the beans, tomatoes, carrots, onions, thyme, garlic, salt and pepper, and sausage to a boil. Reduce the heat and simmer for 30 minutes, or until the beans are tender and the sausage has shrunk to small disks. Serve hot with Dr. Ro's Corny Bread. Serves 4 to 6.
Nutritional Analysis: Calories: 175; Protein: 12 grams; Carbohydrate: 27.9 grams; Fat: 5.3 gram; Saturated Fat: 0.9 grams; Vitamin A: 17,390IU; Vitamin C: 17 milligrams; Dietary Fiber: 7.5 grams.
Dr. Ro's New Soul Turkey Meatloaf
Olive oil cooking spray
2 egg whites
1/2 pound ground turkey
1/2 pound firm tofu
1/2 cup oatmeal
1 cup chapped onion
1/2 cup chopped green and red bell pepper, combined
1/2 cup tomato juice
1 tablespoon Worcestershire sauce
3 chicken andouille sausage links, sliced on an angle
1 teaspoon salt
1/2 teaspoons freshly ground black pepper
1/2 cup tomato sauce
Directions: Preheat oven to 350°F. Lightly spray a 9-1/2 x 5-1/2 x 3-1/2-inch nonstick loaf pan or glass baking dish with olive oil cooking spray. Beat the egg whites in a small bowl. Blend with all the remaining
ingredients, except the 1/2 cup tomato sauce. Form the meatloaf into the shape of a loaf and place in the nonstick baking pan. Spread the tomato sauce over the meatloaf and bake, uncovered, for 1 hour and 15 minutes. Let stand for 5 minutes before serving. Serves 6.
Nutritional Analysis: Calories/serving: 171; Protein: 14.5 grams; Carbohydrate: 14/7 grams; Fat: 6.4 grams; Saturated fat: 1.4 grams;
Cholesterol 33.6 milligrams; Dietary Fiber: 2.4 grams; Vitamin C: 13.8 milligrams.
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