Jamaican Brown Stew Chicken

Ingredients

1. 3 lb. Chicken
2. 1 stalk scallion
3. 2 cloves garlic (chopped)
4. 2 cups water
5. 1 tsp. Salt
6. 3 regular sized carrots
7. 1 oz. soy sauce
8. 1 sprig. thyme (chopped)
9. 1.5 tablespoon vegetable oil
10. 1 medium onion (Chopped)
11. 2 Tomatoes (diced)
12. ½ oz lime juice
13. 4 tablespoon ketchup

 

Preparation

• Wash the chicken in water with the lime juice.
• Clean & cut chicken into small pieces.
• With the exception of the oil and ketchup, combine the chicken and all the other seasonings-including soy sauce.
• Rub all the ingredients into the chicken and allow to marinate for a few hours (even overnight, if possible).
• Remove the tomatoes,scallion and other easily removed seasonings from the chicken and place in a bowl.
• Heat the vegetable oil- well hot, and fry all the chicken pieces until brown.
• Add all the seasonings in the same saucepan along with the tomato ketchup and carrot.
• Add water
• Cover and cook over medium heat until tender.
• Serve it up!

Ham and Cheese Breakfast Bake

Ingredients

9 large eggs (3 whole and 6 whites)
1/2 cup fat-free skim milk
1 teaspoon yellow mustard
8 slices light wheat bread
1/2 pound 97% fat-free sliced honey ham (8 slices)
1 1/2 cups shredded fat-free cheddar cheese (divided)

 

Preparation

In a large mixing bowl, beat together with a whisk 

3 whole eggs, 

6 egg whites, 

½ cup fat-free skim milk and 

1 teaspoon yellow mustard until well blended.

Generously spray an 8x8-inch baking dish with butter flavored cooking spray. Set aside.
Cut into bite size pieces 8 slices light wheat bread and ½ pound (8 slices) 97% fat-free sliced honey ham .

Add the bread pieces, ham pieces and 1 cup shredded fat-free cheddar cheese to egg mixture. Pour into prepared 8x8 inch baking dish.
Put into carousel microwave oven and cook for 5 minutes.
Remove from microwave and sprinkle ½ cup shredded fat-free cheddar cheese on top of casserole, and then spray the top of cheese with butter flavored cooking spray.

Cook in the microwave for an additional 3 minutes, or until it is no longer wet looking.

Yield: 6 servings