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Scroll down for instructions and our favorite family recipes… Copyright © 2009 Health Craft, Inc., all rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior written permission of Health Craft, Inc. For more recipes, cookbooks and DVD’s on waterless, greaseless, induction cooking Enter Store |
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Please scroll down and enjoy many of our favorite family recipes… |
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Paella is an internationally well known dish of white rice, sausage, seafood, and vegetables (depending on the recipe) originating in the Spanish Autonomous Community of Valencia near lake Albufera, a lagoon in eastern Spain. The two most widely known types of paella are Valencian paella (Spanish: paella valenciana) and seafood paella (Spanish: paella de marisco). Valencian paella consists of white rice, green vegetables, meat, snails, beans and seasoning. Seafood paella replaces meat and snails with seafood and omits beans and green vegetables. The varieties of rice used are usually Calasparra or Bomba. Other key ingredients include saffron, and olive oil. Our family favorite has an Italian influence originated in the multi-cultural enclave of Ybor City, Tampa. Please scroll down for more detailed instructions. |
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Orange Roughly & Asparagus Serves: 8 Preparation Time: 25 minutes Equipment: French chef knife, Cutting Board, 13-inch Chef Pan 1 pound (460 g) fresh asparagus spears, cut into 1-inch (2.5 cm) pieces. 1 2 ounce (60 g) jar pimientos, drained and diced 2 tablespoons fresh squeezed lemon juice ¼ teaspoon dried whole thyme (or fresh) ¼ teaspoon garlic powder 3 pounds (1.4 kg) orange roughy fillets 2 tablespoons sliced almonds In a mixing bowl, combine asparagus with pimiento, lemon juice, thyme, garlic powder and fresh grated pepper (optional). Set aside. Arrange fillets in cool 13-inch (33 cm) Chef Pan, and spoon asparagus mixture over fillets. Cover (close vent) and cook over medium-heat 15-20 minutes, until fish flakes easily when tested with fork. To Serve: Top with sliced almonds, and serve with yellow rice. NUTRITIONAL BREAKDOWN PER SERVING: Calories 149; Fat Grams 2; Carbohydrate Grams 2; Protein Grams 29; Cholesterol mg 35; Sodium mg 178. THE POINT SYSTEM: Calorie Points 2; Protein Points 4; Fat Grams 2; Sodium Points 8; Fiber Points 1; Carbohydrate Points 0; Cholesterol Points 4. ∞ ∞ ∞ |
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Scallops with Chives & Peppers Serves: 4 Preparation Time: 15 minutes Equipment: French chef knife, Cutting Board, Large Skillet ½ tablespoon olive oil 1 tablespoon unsalted butter 1 hot chili pepper, seeded and chopped (optional) ½ red bell pepper, chopped ¾ pounds (360 g) fresh scallops 3 tablespoons fresh chives, chopped Pinch of ground cloves and cinnamon Preheat Large Skillet over medium-high heat, add olive oil and butter and bring to temperature. Add chili pepper, red pepper and sauté 2-3 minutes. Add scallops and sauté just long enough to heat through, about 2 minutes. Stir in chives, cloves and cinnamon. Sauté about 30 seconds more. Serve over pasta. NUTRITIONAL BREAKDOWN PER SERVING: Calories 138; Fat Grams 5; Carbohydrate Grams 4; Protein Grams 21; Cholesterol mg 45; Sodium mg 261. THE POINT SYSTEM: Calorie Points 2; Protein Points 3; Fat Grams 5; Sodium Points 11; Fiber Points 1; Carbohydrate Points ½; Cholesterol Points 5. ∞ ∞ ∞ |
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Spanish Fish Rolls Serves: 6 Preparation Time: 40 minutes Equipment: French chef knife, Cutting Board, Kitchen Machine food cutter, 2-QT stainless Mixing Bowl, Large Skillet ½ bag frozen spinach, chopped ½ cup feta cheese ½ cup cottage cheese (or low fat cottage cheese) 2 teaspoons fresh grated lemon zest, blade #1 3 gloves garlic, minced 1 teaspoon fresh oregano, minced fine (or dried) 6 thin fish fillets (sole) Drain excess water from spinach and cheese. In a mixing bowl, combine spinach, feta cheese, cottage cheese, lemon zest, garlic and oregano. Mix well. Place ¼ of spinach/cheese mixture in center of each fish fillet. Starting with the narrow end of the fillet, roll fish over filling. Place seam-side down in large skillet, cover (close vent) and cook over medium-low heat for 30 minutes. NUTRITIONAL BREAKDOWN PER SERVING: Calories 257; Fat Grams 6; Carbohydrate Grams 10; Protein Grams 40; Cholesterol mg 104; Sodium mg 518. THE POINT SYSTEM: Calorie Points 2 ½; Protein Points 5; Fat Grams 6; Sodium Points 23; Fiber Points 1; Carbohydrate Points ½; Cholesterol Points 10. ∞ ∞ ∞ |
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Italian Fish Rolls Serves: 8 Preparation Time: 40 minutes Equipment: French chef knife, Cutting Board, Kitchen Machine food cutter, 2-QT Saucepan, 2-QT stainless Mixing Bowl, Large Skillet 1 9 ounce (260 g) bag frozen French-style green beans 2 tablespoons onion, chopped #2 blade 1 8 ounce (230 g) can tomato sauce ¼ teaspoon oregano leaves ¼ teaspoon basil leaves ¼ teaspoon garlic powder 1 tablespoon Parmesan cheese, grated #1 blade 8 flounder fillets without skin Place green beans and onions in 2-QT Saucepan (2L utensil), cover (close vent) and cook over medium heat 5 minutes; reduce the heat to low for an additional 5 minutes. Remove from heat and set aside. In the Mixing Bowl, combine tomato sauce, oregano, basil, garlic powder and Parmesan cheese. Place 1/8 of bean mixture in the middle of each fillet. Starting at the narrow end, roll fillet over the filling. Place seam-side down in Large Skillet, and pour tomato sauce mixture over the top of fish rolls. Cover (close vent) and cook at medium-low heat 20-30 minutes. NUTRITIONAL BREAKDOWN PER SERVING: Calories 260; Fat Grams 3; Carbohydrate Grams 4; Protein Grams 51; Cholesterol mg 96; Sodium mg 297. THE POINT SYSTEM: Calorie Points 3 ½; Protein Points 6; Fat Grams 3; Sodium Points 13; Fiber Points 0; Carbohydrate Points ½; Cholesterol Points 9 ½. ∞ ∞ ∞ |
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Catfish Barbecue Serves: 6 Preparation Time: 50 minutes Equipment: French chef knife, Cutting Board, Kitchen Machine food cutter, large Baking Dish, 1-QT Saucepan, 13-inch Chef Pan or 12” Electric Skillet. 1/3 cup (80 ml) ketchup 1 tablespoon freshly squeezed lemon juice 1 teaspoon brown sugar 2 teaspoons vegetables oil 1 teaspoon low-sodium Worcestershire sauce ½ teaspoon dried whole marjoram ¼ teaspoon garlic powder ¼ teaspoon ground red pepper 6 4 ounce (120 g) farm-raised catfish fillets In the Mixing Bowl combine ketchup, lemon, brown sugar, vegetable oil, Worcestershire sauce, marjoram, garlic powder and red pepper. Mix well. Arrange fillets in large baking dish and pour ketchup mixture over fillets; cover and marinate in refrigerator 30 minutes to 1 hour, turning once. Remove fillets, set aside, and pour marinade into 1-QT Saucepan. Bring marinade to a simmer. Warm 13-inch Chef Pan over medium heat, and place the fillets in pan. Cover (close vent) and cook 15 minutes or until fish flakes easily when tested with a fork. To Serve: Remove to serving platter or individual serving dishes and drizzle with warm marinade. NUTRITIONAL BREAKDOWN PER SERVING: Calories 239; Fat Grams 14; Carbohydrate Grams 3; Protein Grams 25; Cholesterol mg 74; Sodium mg 193. THE POINT SYSTEM: Calorie Points 3; Protein Points 3; Fat Grams 14; Sodium Points 8; Fiber Points 0; Carbohydrate Points 0; Cholesterol Points 7. ∞ ∞ ∞ |
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Shrimp & Scallop Jambalaya Serves: 8 Preparation Time: 40 minutes Equipment: French chef knife, Cutting Board, Kitchen Machine food cutter, 13-inch Chef Pan 1 medium onion, chopped #2 blade 1 large green pepper, chopped ½ cup celery, chopped 1 clove garlic, minced 1 32 ounce (290 g) can stewed tomatoes or 4 fresh tomatoes, quartered 1 cup (240 ml) water 1 cup long grain or brown rice, uncooked 1 bay leaf ½ teaspoon thyme, dried or fresh chopped 1 teaspoon basil, dried or fresh chopped ¼ teaspoon ground red pepper 1 pound fresh shrimp, or 12 ounce (340 g) package frozen shrimp, thawed ½ pound (230 g) bay scallops In 13-inch (33 cm) chef pan, sauté onions, green pepper, celery and garlic over medium heat, about 10 minutes or until tender. Add stewed tomatoes, water, rice, bay leaf, dried thyme, basil and red pepper. Mix well, cover (close vent) and simmer over medium-low heat 15-20 minutes. Top with shrimp and scallops, cover and cook another 15-20 minutes. NUTRITIONAL BREAKDOWN PER SERVING: Calories 175; Fat Grams 1; Carbohydrate Grams 24; Protein Grams 18; Cholesterol mg 79; Sodium mg 783. THE POINT SYSTEM: Calorie Points 2 ½; Protein Points 2; Fat Grams 1; Sodium Points 34; Fiber Points 2; Carbohydrate Points 1 ½; Cholesterol Points 8. ∞ ∞ ∞ |
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Steamed Mussels Serves: 8 Preparation Time: 40 minutes Equipment: French chef knife, Cutting Board, Kitchen Machine food cutter, 6-QT Stockpot 1 teaspoon olive oil 2 medium onions, minced fine 4 cloves garlic, minced fine 2 cups (480 ml) red wine 4 dozen mussels* In the 6-QT Stockpot, sauté onions and garlic in olive oil over medium heat until tender, add wine and bring to a boil. Add mussels, cover (open vent) and reduce heat to medium-low for 5-7 minutes or until mussels open. Serve in soup bowls with wine sauce and toasted French bread. Mussels* need to breath; remove from bag as soon as possible and submerge in fresh water. To clean mussels prior to cooking, soak in cold water with 4 tablespoons of cornstarch for 30 minutes. Scrape off beards, rinse and soak again in fresh cold water. Discard any mussels that open before cooking. Do not ear mussels that do not open after cooking. NUTRITIONAL BREAKDOWN PER SERVING: Calories 190; Fat Grams 4; Carbohydrate Grams 10; Protein Grams 17; Cholesterol mg 63; Sodium mg 364. THE POINT SYSTEM: Calorie Points 3; Protein Points 2; Fat Grams 4; Sodium Points 16; Fiber Points ½; Carbohydrate Points 1; Cholesterol Points 6. Mussels in Tomato Broth Variation Use white or red wine, Add: 1 32 ounce (920 g) can plum tomatoes, chopped or crushed 1 cup slat parsley leaves, chopped 2 teaspoons dried oregano. Simmer 15 minutes before adding mussels. Nutritional breakdowns not included for this variation. ∞ ∞ ∞ |
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Thai Red Curry Shrimp & Pineapple Serves: 8 Preparation Time: 20 minutes Equipment: French chef knife, Cutting Board, Kitchen Machine food cutter, 11-inch WOK 2 teaspoon vegetable oil 3 tablespoons red curry paste 1 ½ pounds (700 g) medium shrimp, peeled, deveined, drained and dried 1 whole fresh pineapple, peeled and cubed 1 cup (240 ml) coconut milk, unsweetened 2 tablespoons sugar ½ teaspoon fennel seeds, ground 1 teaspoon turmeric 1 tablespoon fresh lime zest, grated #1 blade ¼ cup (60 ml) low sodium soy sauce Preheat vegetable oil in WOK or Large Skillet over medium-high heat until hot. Add red curry paste stirring to separate paste. Add shrimp, stir-fry about 3 minutes. Stir in pineapple and remaining ingredients, simmer 5-6 minutes. Serve over prepared jasmine rice, garnish with cilantro and roasted peanuts. NUTRITIONAL BREAKDOWN PER SERVING: Calories 187; Fat Grams 9; Carbohydrate Grams 14; Protein Grams 15; Cholesterol mg 102; Sodium mg 800. THE POINT SYSTEM: Calorie Points 2 ½; Protein Points 2; Fat Grams 9; Sodium Points 35; Fiber Points 1; Carbohydrate Points 1; Cholesterol Points 10. ∞ ∞ ∞ |
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Paella Serves: 16 Preparation Time: 45 minutes Equipment: French chef knife, Cutting Board, Kitchen Machine food cutter, 13-inch Chef Pan/Paella Pan 2 pounds (1 kg) chicken wings 1 pound (460 g) chorizo ¼ pound (120 g) lean pork, cubed ¼ pound (120 g) ham, cubed 3 onions, peeled and chopped #2 blade 2 green peppers, chopped 4 cloves garlic, minced 3 fresh tomatoes, quartered and seeded 1 teaspoon oregano 5 cups (1.25 L) water ½ teaspoon sea salt or kosher salt ¼ teaspoon fresh ground pepper 2 cups uncooked rice ¼ teaspoon saffron 1 pound (460 g) fresh shrimp ½ pound (230 g) cooked lobster, cubed 1 10 ounce (300 g) package frozen peas 1 32 ounce (920 g) can artichoke hearts 1 4 ounce (120 g) can pimentos, sliced 16 clams or mussels Preheat 13-inch Chef Pan over medium or medium-high heat, about 3 minutes. Test the surface with a few water droplets. If the droplets bead up and dance across the surface, the pan is hot enough to brown the chicken, chorizo, pork and ham to seal in juices. Place the meats in the pan; they will stick at first while browning. Cover the pan and open the vent. When the meats loosens, about 5-7 minutes, turn it to brown on the other side. About 4-5 minutes. Add onions, peppers and garlic, sauté 2-3 minutes, then tomatoes and oregano, sauté 1-2 minutes. Add water, salt, pepper, rice and saffron. Cover (open vent) and reduce the heat to medium, simmer 15 minutes, stir occasionally. Top with shrimp, lobster, peas, artichokes, pimentos and mussels (clams). Cover (close vent), reduce the heat to medium-low, cook 20 minutes, or until shrimp is cooked through and mussels have opened. NUTRITIONAL BREAKDOWN PER SERVING: Calories 341; Fat Grams 16; Carbohydrate Grams 25; Protein Grams 26; Cholesterol mg 96; Sodium mg 656. THE POINT SYSTEM: Calorie Points 4 ½; Protein Points 3; Fat Grams 16; Sodium Points 29; Fiber Points 3; Carbohydrate Points 1 ½; Cholesterol Points 10. In Spain there are hundreds of “authentic’ recipes for Paella, for into this colorful mélange of rice, seafood, meat, and chicken, anything can go, and typically made with the fresh ingredients of the Region. ∞ ∞ ∞ |
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Shrimp Spring Rolls Serves: 8 Preparation Time: 30 minutes Equipment: French chef knife, Cutting Board, Kitchen Machine food cutter, 11-Mini WOK, 2-QT stainless Mixing Bowl, stainless Cookie Sheet 8 Spring Roll wrappers (available frozen at Oriental markets) ½ cup dried black mushrooms (shitake or wood ear) 3 tablespoons peanut oil 1 pound (460 g) shrimp, peeled, deveined, and chopped 3 shallots, minced 1 clove garlic, mince 1 teaspoon fresh ginger, grated #1 blade 1 celery rib, minced 1 Serrano chili, minced 1 carrot, grated #1 blade ½ pound (230 g) bean sprouts 1 tablespoon soy sauce 1 teaspoon sesame oil 1 tablespoon sake or dry sherry ½ teaspoon 5-spice mix (see recipe below) 2 teaspoons cornstarch ½ cup (120 ml) water 1 tablespoon cornstarch Soak dried mushrooms in hot water 10 minutes, drain, squeeze dry, chop fine and set aside. Preheat WOK or Large Skillet over medium-high heat, add peanut oil and bring to temperature, add shrimp and sauté about 30 seconds. Add mushrooms and all vegetables, stir-fry 1-2 minutes, adding bean sprouts last. In Mixing Bowl, combine soy sauce, sesame oil, sake, and 5-spice mix with 2 teaspoons cornstarch. Mix well and add to wok and toss to combine. Stir-fry until thickens (about 1 minute). Immediately spread mixture onto cookie sheet to cool. Mix together water and 1 tablespoon cornstarch to seal edges. “Burrito” roll each wrapper by placing approximately 2 tablespoons of filling one-third the way up the wrapper. Fold corner over filling forming lightly packed log shaped roll. Fold side edges over and roll to end of wrapper. Seal edges with cornstarch, water mixture and finish rolling. Heat 2-inches (5 cm) of peanut oil in bottom of WOK over medium or medium-high to 375°F (190°C)/ Fry 2 spring rolls at a time until golden brown. Drain and serve with soy dipping sauce. NUTRITIONAL BREAKDOWN PER SERVING: Calories 117; Fat Grams 2; Carbohydrate Grams 9; Protein Grams 14; Cholesterol mg 85; Sodium mg 563. THE POINT SYSTEM: Calorie Points 2; Protein Points 2; Fat Grams 2; Sodium Points 24; Fiber Points 1; Carbohydrate Points ½; Cholesterol Points 8. ∞ ∞ ∞ |
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Soy Dipping Sauce Yields: 2 cups Preparation Time: 10 minutes Equipment: French chef knife, Cutting Board, 1-QT stainless Mixing Bowl ½ cup (120 ml) water ½ cup (120 ml) white distiller vinegar or rice vinegar ½ cup (120 ml) soy sauce ½ cup sugar 1 teaspoon chili paste 2 teaspoons garlic, minced fine In the Mixing Bowl, combine all ingredients. NUTRITIONAL BREAKDOWN PER SERVING: Calories 71; Fat Grams 0; Carbohydrate Grams 17; Protein Grams 2; Cholesterol mg 0; Sodium mg 538. THE POINT SYSTEM: Calorie Points 1; Protein Points 1; Fat Grams 0; Sodium Points 23; Fiber Points 0; Carbohydrate Points 1; Cholesterol Points 0. ∞ ∞ ∞ |
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Poached Salmon Serves: 6 Preparation Time: 35 minutes Equipment: French chef knife, Cutting Board, Kitchen Machine food cutter, Large Skillet 4 cups (1 L) water ½ cup onion, chopped #2 blade ½ cup carrots, sliced #4 blade ½ cup celery, sliced #4 blade 2 cloves garlic, minced 6 pepper corns 4 whole allspice 1 teaspoon Bouquet Garni* 2 tablespoon fresh squeezed lemon juice 1 pound (460 g) salmon fillet In the Large Skillet, combine all ingredients except salmon. Bring to a boil over medium-high heat, then reduce to medium-low heat and simmer 5 minutes. Place fillet in skillet and continue to simmer, approximately 15 minutes. Remove fillet with spatula and serve with fresh vegetables or rice. NUTRITIONAL BREAKDOWN PER SERVING: Calories 108; Fat Grams 3; Carbohydrate Grams 5; Protein Grams 16; Cholesterol mg 39; Sodium mg 73. THE POINT SYSTEM: Calorie Points 1 ½; Protein Points 2; Fat Grams 3; Sodium Points 3; Fiber Points ½; Carbohydrate Points ½; Cholesterol Points 4. ∞ ∞ ∞ |
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Sweet & Sour Tuna Serves: 8 Preparation Time: 15 minutes Equipment: French chef knife, Cutting Board, Kitchen Machine food cutter, 13-inch Chef Pan 6 slices canned pineapple 1 tablespoon olive oil ½ cup (160 ml) pineapple juice 2 green bell peppers cut into 1-inch (2.5 cm) strips 2 tablespoons cornstarch 2 teaspoons low sodium soy sauce 2 tablespoons white distilled or rice vinegar 3 tablespoons sugar 1 cup (240 ml) low sodium chicken broth, or homemade chicken stock (see Stocks & Sauces) 1 14 ounce (400 g) can water-packed tuna 4-6 cups cooked rice or crisp noodles In the 13-inch (33 cm) Chef Pan, sauté pineapple in olive oil for 5 minutes over medium heat. Add ¼ cup pineapple juice and green pepper. Cover (open vent) and simmer 10 minutes. Mix cornstarch with remaining pineapple juice, add to pan with soy sauce, vinegar, sugar and chicken broth. Stir until mixture thickens. Add tuna, cover, and cook about 5 minutes. Serve over crisp Chinese noodles or rice. NUTRITIONAL BREAKDOWN PER SERVING: Calories 206; Fat Grams 3; Carbohydrate Grams 30; Protein Grams 15; Cholesterol mg 15; Sodium mg 224. THE POINT SYSTEM: Calorie Points 2 ½; Protein Points 2; Fat Grams 3; Sodium Points 10; Fiber Points 0; Carbohydrate Points 2; Cholesterol Points 1. ∞ ∞ ∞ |
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Singapore Fish Serves: 6 Preparation Time: 30 minutes Equipment: French Chef Knife, Cutting Board, 3-quart stainless Mixing Bowl, 13-inch Chef Pan, 1-quart Mixing Bowl 1 pound (460 g) halibut fillets, skin removed*, cut into 2-inch cubes 1 egg white 1 tablespoon cornstarch 2 teaspoons white wine or rice wine Salt & pepper peanut oil for frying 1 large onion cut in ½-inch wedges 1 tablespoon curry powder 2 teaspoons sugar (optional) 1 20 ounce (750 g) can pineapple chunks (reserve juice) or ½ fresh pineapple, cubed 1 11 ounce (310 g) can mandarin oranges (reserve juice) 1 8 ounce (230 g) can water chestnuts, drained 1 tablespoon cornstarch mixed well with juice of 1 fresh lime In the 3-quart Mixing Bowl, whisk egg white to a slight froth, add cornstarch, wine, salt and pepper, and mix well. Place halibut in mixture, and stir to coat. Heat oil in 13-inch (33 cm) Chef Pan over medium-high heat, when hot, add a few pieces of halibut at a time to the pan, fry until golden brown. With a slotted spoon, remove halibut to paper towel to drain. In the 1-quart Mixing Bowl, combine cornstarch and lime juice, mix well. Remove oil from Chef Pan, add onion, and stir-fry 1-2 minutes. Add reserved juices, bring to a boil. Add lime and cornstarch mixture, and stir into boiling juices. Add sugar, fruit, water chestnuts, and fried fish, stir to coat. Heat through 1 minutes, and serve immediately. Chicken may be substituted for halibut. NUTRITIONAL BREAKDOWN PER SERVING: Calories 250; Fat Grams 11; Carbohydrate Grams 21; Protein Grams 17; Cholesterol mg 24; Sodium mg 58. THE POINT SYSTEM: Calorie Points 3 ½; Protein Points 2; Fat Grams 11; Sodium Points 2 ½; Fiber Points 1; Carbohydrate Points 1 ½; Cholesterol Points 2. ∞ ∞ ∞ |
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