flour

Chicken Gumbo

Source: Stay Young At Heart
National Heart, Lung, and Blood Institute
https://healthyeating.nhlbi.nih.gov

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 Chicken Gumbo
Course Main Dish
Cuisine American
Prep Time 15 minutes
Cook Time 1 hour
Servings
Ingredients
Course Main Dish
Cuisine American
Prep Time 15 minutes
Cook Time 1 hour
Servings
Ingredients
Instructions
  1. Add oil to a large pot, over medium heat.
  2. Stir in flour. Cook, stirring constantly, until flour begins to turn golden brown.
  3. Slowly add the chicken broth, stirring constantly with a whisk, and cook for 2 minutes. The mixture should not be lumpy.
  4. Add all ingredients except okra. Bring to a boil, then reduce heat and let simmer for 20 to 30 minutes.
  5. Add okra, and let cook for 15 to 20 more minutes.
  6. Remove bay leaf.
  7. Serve hot in a bowl or over rice.
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Corn Chowder

Source: Stay Young At Heart
National Heart, Lung, and Blood Institute
https://healthyeating.nhlbi.nih.gov

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 Corn Chowder
Course Main Dish
Cuisine American
Prep Time 10 minutes
Cook Time 40 minutes
Servings
Ingredients
Course Main Dish
Cuisine American
Prep Time 10 minutes
Cook Time 40 minutes
Servings
Ingredients
Instructions
  1. Heat oil in a medium-sized sauté pan.
  2. Add celery, onion, and green pepper and sauté for 2 minutes.
  3. Add corn, potatoes, water, salt, pepper, and paprika. Bring to a boil; reduce heat to medium; and cook, covered, for about 10 minutes or until potatoes are tender.
  4. Place ½ cup milk in a jar with a tight-fitting lid. Add flour, close lid, and shake vigorously.
  5. Add mixture gradually to cooked vegetables, and then add remaining milk.
  6. Cook, stirring constantly, until mixture comes to a boil and thickens. Serve garnished with chopped fresh parsley.
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Chicken Marsala

Source: Stay Young At Heart

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

Print Recipe
 Chicken Marsala
Course Main Dish
Cuisine Italian
Prep Time 5 minutes
Cook Time 45 minutes
Servings
Ingredients
Course Main Dish
Cuisine Italian
Prep Time 5 minutes
Cook Time 45 minutes
Servings
Ingredients
Instructions
  1. Mix together black pepper, salt, and flour. Coat chicken breasts with seasoned flour.
  2. In a large skillet, heat the olive oil. Place chicken breasts in the skillet and brown on both sides. Then remove chicken from skillet and set aside.
  3. To the skillet, add wine and stir until the wine is heated. Add lemon juice, chicken stock, and mushrooms. Stir to toss, reduce heat, and cook for about 10 minutes, until the sauce is partially reduced.
  4. Return the browned chicken breasts to the skillet. Spoon the sauce over the chicken, then cover and cook for about 5-10 minutes or until chicken is done.
  5. Serve sauce over chicken. Garnish with chopped parsley.
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Crab Cakes

Crab Cakes

By
Stephanie Kinturi

Print Recipe
 Crab Cakes
Cuisine Seafood
Servings
Ingredients
Cuisine Seafood
Servings
Ingredients
Instructions
  1. Heat 3 Tbsps of the oil over high heat. Sauté onions, bell peppers, salt and fresh  ground black pepper for about a minute.
  2. Add green onions, garlic, water chestnuts, Cajun seasoning and cook for another  minute. Remove and put in a bowl. Cool mixture for a few minutes.
  3. Stir in 2 eggs, Dijon mustard, 1/4 cup of bread crumbs and Parmesan cheese.  Then add crab meat.
  4. Gently mix the mixture and form into crab cakes. First dip both sides in flour, then in egg wash (egg and 1/4 cup water whisked together).
  5. Coat in bread crumbs and fry approx 2 minutes on each side over medium heat.
  6. Serve topped with black bean and corn salsa.
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