Sweet and spicy chicken, deconstructed!

Sometimes, you just need a quick and easy recipe to get your family fed!  Sweet and spicy chicken is one of those meals. You can prepare the ingredients the night before, and simply fire up the skillet when you’re ready to eat.  Within 20 minutes, you’ll have a healthy and satisfying meal on the table. 

This recipe can be adjusted for sweetness, as well as spice. More importantly, with a few substitutions, it can be address almost any dietary concern.  But I particularly like this recipe because you can make healthy additions--vegetables,fruits, nuts (for protein) and healthy grains! Your family will be pulled in with the delicious sauce, and not even notice the additional healthy ingredients!

Sweet and spicy chicken

4 skinless, boneless chicken breasts, cut into strips

½ c. corn starch

¼ c. soy sauce

2 TB. honey

1 TB. brown sugar

2 tsp. chopped ginger root

2 tsp. minced garlic

½ tsp. red pepper flakes

1/4 tsp.  cayenne pepper

Salt and pepper to taste

Vegetable oil

Optional:  peas, pea pods, corn, bamboo shoots, water chestnuts, walnuts, pineapple, apples, pears, green beans, pepper strips, green onions, broccoli, and or cauliflower.

In a small bowl, whisk together the brown sugar, honey, soy sauce, ginger, garlic, pepper flakes and cayenne pepper.  Let sit about 15 minutes and taste.  Adjust for seasoning.

Lightly season the chicken with salt and pepper, and toss in the corn starch.  Heat the oil in a skillet.  Add the chicken strips and brown on both sides, approximately two minutes per side.  Add any vegetables desired, and pour the sauce over the ingredients.  Simmer uncovered until the sauce thickens, about 10 minutes. Serve on rice or any grain of your choice, such as quinoa or lentils. If desired, garnish with sesame seeds or chopped green onions.

Sweet and spicy chicken, deconstructed

4 skinless, boneless chicken breasts, cut into strips

>Fat alert:  Any meat contains fat.  Fortunately, chicken is one of the leanest meats available.  However, the fat in this recipe can be further reduced but cutting down on the amount of chicken used, and increasing the vegetables.

>Health alert:  If meat is a dietary concern, try cubed tofu or other vegan meat substitutes.  Tofu crisps up nicely and absorbs the flavors of the sauce well 

½ c. corn starch

>Health alert:  If corn starch or other corn products are restricted on your diet, try using and variety of flour instead.  In the alternative, this ingredient can be eliminated. 

>Ingredient alert:  The corn starch serves two purposes in this recipe.  It is used to give the chicken a crispy coating, and thickens the sauce.  If eliminated, it may be necessary to use another thickener, such as Agar Agar, or cook the sauce for a longer period of time. 

¼ c. soy sauce

>Health alert:  Soy sauce may contain high amounts of salt and MSG.  Check the ingredient label carefully.  Low-sodium and MSG-free varieties are available.

2 TB. honey

1 TB. brown sugar

>Health alert:  Both honey and brown sugar are high in sugar.  If sugar is restricted in your diet, natural pineapple juice or any sugar substitute may be used.  For better flavor, combine two tablespoons of pineapple juice with one tablespoon of sugar.

>Ingredient alert:  Honey aids in thickening  the sauce in this recipe.   It may be necessary to use more corn starch or other thickening agent, or cook the sauce for a longer period of time.

2 tsp. chopped ginger root 

>Ingredient alert:  If fresh ginger is not available, any dry ginger product may be used.  Merely reduce the amount used to ¾ tsp. 

2 tsp. minced garlic

½ tsp. red pepper flakes

1/4 tsp.  cayenne pepper

Salt and pepper to taste

Vegetable oil 

>Fat alert:  Vegetable oil is a fat.  If fat is a dietary concern, use a cooking spray, or in the alternative, bake or grill the chicken before adding it to the sauce. 

Optional:  peas, pea pods, corn, bamboo shoots, water chestnuts, walnuts, pineapple, apples, pears, green beans, pepper strips, green onions, broccoli, and or cauliflower.

(Follow the instructions above,)

Happy Easter!

I will be back next week with more delicious recipes!

Fish and chips, deconstructed!

Fish and chips are a staple during Lent.  But I avoid the traditional version.  I can no longer tolerate the taste of fried foods.  So now I either bake, sauté, or poach fish, and bake the fries.  The result is a light, tasty meal, without the fat!

This recipe is quick and easy to prepare.  It usually takes me less than an hour to bring it to the table!

Fish and chips

4 tilapia fillets

½ c. white wine

¼ c. lemon juice

2 TB. butter

4 cloves smashed garlic

1 tsp. dry parsley

½ tsp. crush red pepper flakes

Optional:  4 large broccoli florets

Olive oil

2 large red potatoes

½ tsp. Bouquet Garni  (parsley, rosemary, thyme, tarragon, savory, bay leaf)

Salt and pepper to taste

Preheat the oven to 400 degrees.  Line a baking sheet with foil and lightly dust with cooking spray.  Slice the red potatoes into chips approximately 1/8 inch thick.  Place in a bowl, and add enough olive oil to cover the chips.  Add the Bouquet Garni and toss well.  Pour the potatoes onto the cooking sheet and spread in one layer.  If desired, sprinkle with salt and pepper.  Bake for 30 minutes, or until the chips are golden brown.

In a large skillet, melt the butter.  Add the wine, lemon juice, garlic, parsley, and crushed red pepper flakes, and stir.  Let simmer about 10 minutes.  Taste, and add salt and pepper as desired. 

Gently place the fish in the pan and cover.  (If desired, add the broccoli around the fish.)  Saute the fish on each side for approximately four minutes, until the fish is white and flaky.  Remove from the heat, spoon the sauce over the fish and sprinkle lightly with parsley.  Serve with the broccoli and chips, and garnish with lemon slices.

Fish and chips, deconstructed

4 tilapia fillets

½ c. white wine

>Health alert:  White wine can be high in sugar.  If this is a dietary concern, it may be substituted with chicken stock or water.

>Ingredient alert:  The wine adds flavor to the sauté.  Eliminating it may require that more spices be added.

¼ c. lemon juice

2 TB. butter

>Fat  alert:  Butter is fat.  It may be substituted with olive oil or eliminated.

>Ingredient alert:  If the butter is eliminated from this recipe, it may be necessary to increase the salt to maintain a savory flavor.

4 cloves smashed garlic

1 tsp. dry parsley

½ tsp. crush red pepper flakes

Optional:  4 large broccoli florets

2 large red potatoes

>Health alert:  If dietary restrictions prevent the consumption of white  potatoes, they may be substituted with sweet potatoes or cauliflower slices.

½ tsp. Bouquet Garni  (parsley, rosemary, thyme, tarragon, savory, bay leaf)

Olive oil

Salt and pepper to taste

(Follow the instructions above.)

Cream of tomato soup with meatballs, deconstructed!

When winter hangs on and it seems spring will never come, there is nothing better than a hearty soup to warm the soul.  One of my favorites is cream of tomato soup with meatballs. 

At the base of this soup is a simple meatball made solely from ground Italian sausage.  While the meatballs can be fried, I have found it easier to simply bake them in the oven.  Traditional Italian sausage is made with pork and high in fat.  Fortunately, there are not many low-fat versions available, all made with chicken or turkey.

This recipe can be made with a sweet, spicy, or hot Italian sausage.  The spice level solely depends on your preference.   If you can’t decide, mix it up!  Make half of the meatballs with a sweet sausage and half with a spicy or hot sausage.

Cream of tomato soup with meatballs

2 lbs. ground Italian sausage

2 large cans whole peeled tomatoes

3 c. chicken broth

¾ c. heavy cream

2 TB. red wine

1 c. chopped red onion

1 c. chopped carrots

4 cloves minced garlic

4 tsp. dry basil

2 TB. sugar

1 TB. salt

2 tsp. pepper

Optional:  2 TB. sugar

Olive oil

Form the Italian sausage into meatballs, approximately the size of walnuts.   Place on a lightly greased cookie sheet.  Bake at 400 degrees for approximately 20 minutes, until golden brown.  Set aside.

In a large pot, heat two  tablespoons of olive oil.  Add the onions and carrots.  Lightly sprinkle with salt and pepper, and sauté until tender, about 10 minutes.  Add the garlic and cook the mixture for two more minutes.  Mix in the canned tomatoes and chicken stock.  Cover the pot and let the mixture simmer for approximately two hours.  Remove from the heat and let cool slightly.  Using an immersion or regular blender, puree the mixture until it is the consistency of soup.   

Add the basil and cream, and bring the soup to a boil.  Let it simmer until the mixture thickens slightly.  (If the mixture is too thick, add more chicken broth or water.) Taste and adjust the seasonings as desired.  Add the meatballs and stir.  Let the soup simmer for an additional 10 minutes and serve.

Cream of tomato soup with meatballs, deconstructed

2 lbs. ground Italian sausage

>Fat alert:  Italian sausage is high in fat.  If fat is a dietary concern, replace it with a lower fat sausage made with chicken or turkey.  However, check the product label carefully!  Not all chicken or turkey sausages are low in fat!

>Ingredient alert:  The cooked meatballs will be covered in fat after they are baked.  This fat will add flavor to the soup.  However, if fat is a dietary concern, drain the meatballs on a paper towel after baking.

>Health alert:  If you do not eat meat, there are many different types of vegetable-based sausages available.  Simply remove the "sausage" from the casing, roll it into balls, and bake.

 2 large cans whole peeled tomatoes

>Health alert:  Some canned tomatoes contain high levels of salt or sugar.  Check the product labels carefully. 

3 c. chicken stock

>Fat alert: Commercial chicken broth may be high in fat.  Low or no-fat versions are available.  In the alternative, make your own and skim off the fat.

>Health alert: Commercial chicken broth may also be high in salt.  Low-sodium versions are available. In the alternative, make your own and eliminate the salt.

>Health alert:  Commercial chicken broth may contain MSG.  If this is a dietary concern, check the product label carefully.  In the alternative, make your own to control all ingredients.

>Health alert: If meat is not in your diet, vegetable stock may be used. 

 ¾ c. heavy cream 

>Fat alert:  Heavy cream is packed with fat, that’s why it tastes so good!  It may be replaced with low or no-fat varieties, Half and Half, or milk.  

>Health alert:  Cream is a dairy product.  If this is a dietary concern, try a non-dairy cream substitute.

>Ingredient alert:  Cream is a thickening agent in the soup. If the cream must be eliminated, boil half of a head of chopped cauliflower, two potatoes, or four chopped parsnips (about four cups) in low-fat milk or low-fat chicken stock until tender, and puree. Cream alternatives may also be thickened with corn starch, gelatin, Agar Agar, lemon juice, or cream cheese. 

2 TB. red wine

>Health alert:  Some red wines are high in sugar.  If this is a dietary concern, a reduced sugar wine may be used.  In the alternative, the wine may be thinned with water, or replaced with balsamic vinegar, Worcestershire sauce, or eliminated.

>Health alert:  Red wine contains alcohol.  If this a dietary concern, it may be replaced with diluted balsamic vinegar, Worcestershire sauce, or eliminated. 

1 c. chopped red onion

1 c. chopped carrots

4 cloves minced garlic

4 tsp. dry basil

2 TB. sugar

>Health alert:  If sugar is a dietary concern, the amount may be reduced or eliminated. 

1 TB. salt

2 tsp. pepper

Olive oil

>Fat alert:  Olive is oil is a “good fat,” but a fat nonetheless.  If fat is a dietary concern, the onions and carrots may be roasted in the oven on a cookie sheet lightly dusted with cooking spray or lined with foil.

(Follow the instructions above.)

Chocolate bacon cupcakes, deconstructed!

There is nothing like the taste or smell of bacon!  Combine bacon with chocolate and you have a decadent treat.

This dessert is not only easy to make, it is a delicious, crowd pleasing treat. If you are not baking for a crowd, simply freeze the cupcakes without frosting, and thaw as needed.  

Since any type of frosting may be used, you can quickly make this recipe your own. For a more intense chocolate flavor, add chocolate syrup, melted chocolate, or any chocolate hazelnut spread!

Chocolate bacon cupcakes
12 slices bacon, fried, drained and crumbled

2 c. flour

¾ c. unsweetened cocoa powder

1 c. brown sugar

1 c. white sugar

2 tsp. baking soda

1 tsp. baking powder

½ tsp. kosher salt

2 large eggs

1 c. brewed coffee

1 c. buttermilk

½ c. vegetable oil

1 tsp. vanilla

Cake frosting

Cocoa for dusting

Preheat the oven to 375 degrees.  Line or grease the cups of a 12-piece muffin tin. Set aside.

Assemble all the dry ingredients and combine well in a bowl, using a whisk.  In a separate bowl, mix all the wet ingredients until well-blended.  Add to the dry ingredients and stir.  Mix in about about three-fourths of the bacon crumbles. Spoon the batter into the muffin tin. 

Bake 20-25 minutes, until an inserted toothpick comes out clean. Let cool. Frost with your choice of frosting. Garnish with crumbled bacon and/or a dusting of cocoa powder.

 Chocolate bacon cupcakes, deconstructed

12 slices bacon, fried, drained, and crumbled 

>Fat alert:  Bacon is high in fat.  If fat is a dietary concern, the fat may be carefully blotted off the cooked bacon or the amount of bacon used may be reduced.  In the alternative, try turkey bacon or precooked, reduced fat or fat-free bacon crumbles.

2 c. flour 

>Health alert:  If gluten is a dietary issue, use a gluten-free flour, such as King Arthur’s or Cup4Cup.   Both work well as a replacement for white flour in baking.  In the alternative, use King Arthur's gluten-free chocolate cake mix and follow the instructions, simply adding bacon to the batter.

>Ingredient alert:  If you choose to use a gluten-free cake mix, check the product ingredients carefully.  Some contain significant amounts of sugar, salt, fat, and other offensive ingredients. 

¾ c. unsweetened cocoa powder

>Health alert:  Cocoa powder can pack a caffeine punch.  If this is a dietary concern, try an organic, low caffeine, cocoa substitute, such as Cocoa Via.

1 c. brown sugar

1 c. white sugar

>Health alert:  If sugar is a dietary concern, it may be replaced with any sugar substitute, such as Stevia in the Raw or Splenda brown sugar blend.

>Ingredient alert:  The use of a sugar substitute may affect the texture of the cupcake.  It may be necessary to add more of a leavening agent, such as baking powder or eggs.  For best results, substitute only half of the sugar with a sugar substitute.

2 tsp. baking soda

1 tsp. baking powder

½ tsp. kosher salt

2 large eggs

>Health alert:  If eggs are a dietary concern, egg whites or an egg substitute may be used. 

1 c. brewed coffee 

>Health alert: Coffee contains caffeine. If this is a dietary concern, try a reduced or caffeine-free coffee.

1 c. buttermilk

>Fat alert: The essence of buttermilk is fat.  If this is a dietary concern, substitute part or all of the buttermilk with a reduced or no-fat Half & Half or milk. 

>Health alert:  If dairy is a dietary concern, try using almond milk or a non-dairy Half & Half instead.  

½ c. vegetable oil

>Fat alert: Vegetable oil is fat.  If this a dietary concern, try substituting the same amount of pureed prunes or white beans.

1 tsp. vanilla

Cake frosting

Cocoa for dusting

(Follow the instructions above.)

Gluten-fee chocolate chip cookies, deconstructed!

Over the years, I have played with a variety of chocolate chip cookie recipes.  I kept coming back to two, one from Neiman Marcus and the other from Chef Jacques Torres.  The ingredients are similar. The variations come in the type of chocolate used.

Recently, I had to add a twist.  I was advised that I had a “sensitivity” to wheat flour.  Suddenly, I was trying to find gluten-free substitutes.  My first few attempts at cookies were less than pleasing.  The cookies were dry or tasted funny.  Some were over baked, others were under baked.  Finally, I hit upon a recipe that pleased even my picky son.

The key was a gluten-free mix for scones and gluten-free flour from King Arthur Flour.  Both are available in many grocery stores as well as online.  King Arthur has a gluten-free cookie mix, but I preferred the texture that resulted from the scone mix.  After making one batch and baking it, I made another batch, formed the dough into a log, wrapped it in plastic, and froze it.  Now when I crave a cookie, I simply slice off a few pieces and bake them.

The best gluten-free chocolate chip cookie

1 c.  butter, room temperature

1 c. white  sugar

1 c. brown sugar

2 tsp. vanilla

2 eggs

1 ½ c. King Arthur gluten-free scone mix

½ c. King Arthur gluten-free flour

1 tsp. baking soda

1 tsp. baking powder

½ tsp. salt

1 c. gluten-free quick cooking oats

1 c. semisweet chocolate chips

8 oz.  Hershey's bar, grated

1/2 c. cocoa nibs

1 c. chopped pecans

Preheat the oven to 325 degrees.  Line two baking sheets with parchment paper.

Cream the butter and sugars. Whisk in the vanilla and eggs. Set aside.

In a small bowl, add the dry ingredients and blend well.  Mix into the wet ingredients.  

In another small bowl, add the chocolate and nuts, tossing to ensure the different chocolates are well distributed.  Pour into the dough and mix until just incorporated.  The dough will be wet. Refrigerate for four hours or until well-chilled.  Using a tablespoon or ice cream scoop, drop large spoonfuls of cookie dough onto the cookie sheets, approximately two inches apart.  Bake for 10 minutes, until light brown.  Remove from the oven and let cool.

  

The best gluten-free chocolate chip cookie, deconstructed

1 c.  butter. room temperature

>Fat alert:  Butter is fat.  If this is a dietary concern, a light butter, margarine, or vegetable shortening may be used.

>Ingredient alert:  Butter provides flavor to cookies.  A substitute may affect the flavor, and additional salt or seasonings may be required. 

1 c. white  sugar

1 c. brown sugar

>Health alert:  If sugar is a dietary concern, it may be replaced with any sugar substitute, such as Stevia in the Raw or Splenda brown sugar blend.

2 tsp. vanilla

2 eggs 

>Health alert:  If eggs are a dietary concern, egg whites or an egg substitute may be used. 

1 ½ c. King Arthur gluten-free scone mix

>Ingredient alert:  If gluten is not an issue, the scone mix may be replaced with white flour.

½ c. King Arthur gluten-free flour 

>Ingredient alert:  If gluten is not an issue, gluten-free flour may be replaced with white flour.

1 tsp. baking soda

1 tsp. baking powder

½ tsp. salt

1 c. gluten-free quick cooking oats

>Ingredient alert:  Not all oats are gluten-free.  If gluten is a concern, check the labels carefully.  In the alternative, the oats may be eliminated and/or substituted with additional flour. 

1 c. semisweet chocolate chips

>Health alert: Chocolate chips may be high in sugar.  Reduced or no-sugar options are available. (Check out the sugar-free chips at Nuts.com.) Chocolate chips can also be replaced with cocoa nibs.

>Fat alert:  Read the labels of any sugar-free chocolate chips carefully. The elimination of sugar can translate into increased fat. 

8 oz.  Hershey's  milk chocolate bar, grated

>Heath alert:  Hershey’s chocolate bars are high in sugar.  If this is a dietary concern, a sugar-free version is available. 

>Ingredient alert:  Sugar-free chocolate may contain a sugar substitute that irritates the stomach.  Check the product label carefully.  It may be wise to test the sugar-free product before using.    

1/2 c. cocoa nibs

>Fat alert:  Cocoa nibs are high in fat.  If this is a dietary concern, the cocoa nibs may be eliminated.

1 c. chopped pecans

>Health alert:  If nuts are a dietary or allergy concern, they may be eliminated. 

(Follow the instructions above.)

Hearty crock pot beef stew, deconstructed!

There is nothing better than walking into the house at the end of the day, greeted with the delicious scent of beef stew!  Hearty and fragrant, a stew that has been simmering in a crock pot all day is a great meal to ward off the winter cold.  And if you have leftovers, it is even better the next day!

While there are some standard ingredients for beef stew, the vegetables can easily be adjusted for personal preference.  I usually start with onions, potatoes, celery, and carrots, and add whatever else I have in the vegetable drawer. On occasion,  I have used parsnips, turnips, kohlrabi, celery root, fennel, bell peppers, tomatoes, and/or cabbage. Use those vegetables you enjoy, and/or those your children will eat!

Because this recipe has so many ingredients, I usually chop all the vegetables, brown the meat, and mix together the liquids and spices, the night before and refrigerate.  In the morning, all you have to do is add everything to the crock pot and head out the door!

Hearty crock pot beef stew

2 lbs. beef stew meat, cut into one-inch cubes

1/4 c. flour

1 TB. Worcestershire sauce

2 c. red wine

1 can Cream of Mushroom soup

1 c. beef broth

2 cloves garlic, mashed

2 bay leaves

1 tsp. paprika

1 sweet onion, chopped into large chunks

3 potatoes, peeled and diced into large chunks

2 carrots, thickly sliced 

2 parsnips, thickly sliced

2 stalks celery with leaves, chopped into large chunks

Optional:  ¼ c. frozen corn

Optional: ¼ c. frozen peas

Olive oil

salt and pepper to taste

Prepare all vegetables, cutting them to approximately equal sizes.  Set aside.

Toss the meat in the flour, salt, and pepper.  Heat the oil in a skillet and brown the meat on all sides.  Set aside. 

To the crock pot, add all the liquids and the soup.  Stir in the spices until well-blended.  Add the meat and vegetables, except for the corn and peas.

Cover the crock pot and cook on low for eight to 10 hours, or on high for four to six hours, until the meat is tender.  Add the peas and corn, and stir.  If the broth is too thin, add a slurry of flour and butter, or corn starch and water. Let sit for 10 minutes, and serve.  If desired, serve over egg noodles or rice, and garnish with celery leaves or fresh parsley.

Hearty crock pot beef stew, deconstructed!

2 lbs. beef stew meat, cut into one-inch cubes

>Fat alert:  Most of the meats used for stew have a high fat content.  It is difficult to cook meat for long periods of time without it.  

>Ingredient alert:  This is a recipe for beef stew.  Beef cannot be eliminated.  While a lean beef may be used, cooking times may need to be adjusted to prevent the meat from drying out. 

1/4 c. flour

>Health alert:  The flour in this recipe is used as a thickening agent.  It may be replaced with corn starch or Agar Agar.

1 TB. Worcestershire sauce

>Health alert:  Some Worcestershire sauces contain MSG.  If MSG is a dietary concern, check the product label carefully.

2 c. red wine

>Health alert:  Some red wines are high in sugar.  If this is a dietary concern, a reduced sugar wine may be used.  In the alternative, the wine may be thinned with water or replaced with beef broth.

>Health alert:  Red wine contains alcohol.  If this a dietary concern, it may be replaced with beef broth or diluted balsamic vinegar. 

1 can Cream of Mushroom soup

>Fat alert:  Cream of Mushroom soup can be high in fat.  It may be replaced with a low-fat or fat-free variety, or a prepared fat-free mushroom gravy.  In the alternative, a homemade Cream of Mushroom soup may be used.

>Health alert:  Cream of mushroom soup may also have a high salt content.  If salt is a concern, look for a low-sodium variety or use a homemade version, where the salt can be controlled. 

>Health alert: When fat is removed from a product, food manufacturers often increase the sugar or salt content.  Read the labels of the soup or prepared gravy carefully to determine whether the salt or sugar content is acceptable.

>Health alert:  Some varieties of Cream of Mushroom soup or prepared gravy are packed with a wide variety of allergens, including MSG and gluten.  Read the labels carefully. The best alternative may be to make your own! 

1 c. beef broth

>Fat alert:  Canned beef broth may contain a significant amount of fat.  Low-fat and 99% fat-free varieties may be substituted.  In the alternative, substitute the commercial broth with a homemade broth, where the fat can be controlled, or use pureed mushrooms. (Portabella mushrooms most closely mimic the beef taste.)

>Health alert:  Some varieties of canned beef broth are high in salt.  Low sodium varieties are available.  In the alternative, substitute a homemade broth, where the amount of salt can be controlled, or use pureed mushrooms. (Portabella mushrooms most closely mimic the beef taste.) 

2 cloves garlic, mashed

2 bay leaves

1 tsp. paprika

Sweet onion, chopped into large chunks

3 potatoes, peeled and chopped into large chunks

>Health alert:  Potatoes are high in starch.  If this is a dietary concern, they may be substituted with any sturdy vegetable of your choice, such as turnips, carrots, parsnips, rutabagas, or celery root.

>Ingredient alert:  Some vegetables are better suited to a lengthy cooking process.  If a more delicate vegetable, such as broccoli or cauliflower, are preferred, cook them separately, and add the gravy at the end.  

2 carrots, thickly sliced 

>Health alert: Carrots are high in sugar.  If this is a dietary concern, they may be replaced with additional parsnips.

2 parsnips, thickly sliced

2 stalks celery with leaves, chopped into large chunks

Optional:  ¼ c. frozen corn

Optional: ¼ c. frozen peas

Olive oil

>Fat alert:  Olive oil is high in fat.  The olive oil in this recipe is used to brown the meat. If fat is a concern, it may be replaced with a light touch of cooking spray.

Salt and pepper to taste 

(Follow the instructions above.)