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Rack of Lamb roasted on top of the range
Rack of Lamb roasted on top of the range




An entrée (French, literally meaning entry or entrance) is one of several savory courses in a Western-style formal meal service. Its traditional definition, still used in Europe, Australia, South Africa, New Zealand etc (indeed, almost everywhere in the world outside of North America) refers to a smaller course that precedes the main course; however, in North America, the disappearance in the early 20th century of a large communal main course such as a roast as a standard part of the meal has led to the term ‘Entrée’ being used to describe the main course itself.

In its use outside of North America, an entrée is more substantial than hors d'œuvres and better thought of as a half-sized version of a main course, and restaurant menus will sometimes offer the same dish in different-sized servings as both entrée and main course.

Please enjoy our collection videos and healthy family recipes as you scroll down.

 

How to Grill the Perfect Steak Click here to view video
How to Grill the Perfect Steak Click here to view video

There are four different techniques of cooking meats the waterless, greaseless way on top of the stove; roasting, sautéing, pan broiling (stove-top grilling), and baking. Cooking meats with liquids is reffered to braising and marinating.  

Throughout this section, you will learn the methods of cooking a roast on top of the stove, how to cook the perfect steak, how to bake, the methods associated with braising, and the quick and easy methods of sautéing. All the recipes are cooked on top of the stove.

Sautéing and Stove-Top Grilling…

Because heat is conducted very efficiently through Health Craft waterless, greaseless cookware to the meat, the meat’s surface tends to brown very quickly, in 1 to 2 minutes. No fat is needed for cooking. Once the meat is browned sufficiently, it will release from the pan for turning. To prevent the meat’s surface from toughening while the inside cooks the heat is usually reduced after the initial. If the pan is covered, water vapor is trapped and a process more like basting results. Therefore, you must open the vent when pan-broiling (stove-top grilling). 

 Roasting and Baking on top of the stove…

If you brown first and then roast on top of the stove at medium to medium-high temperatures for a given doneness, your meats will have been cooked in a very short period of time.

Instructions for roasting on top of the stove are relatively simple to follow. Preheat the pan’s bottom over medium or medium-high heat. Sprinkle a few drops of water into the pan. If the water droplets “dance,” then the pan is hot enough to quickly brown the meat. If they just evaporate, then the pan is not hot enough. Place the meat in the pan and brown on all sides.

Cover the pan, close the vent, and reduce the heat to medium-low. When bubbles begin to form around the cover, you have reached the proper cooking temperature for roasting on top of the stove. If there are no bubbles, the heat is too low. If the moisture around the rim of the cover is spitting, the heat is too high. It’s that simple to start roasting your meats the waterless, greaseless way on top of the stove with Health Craft cookware.

DONENESS TESTS

Rare: Rest your left thumb against your left forefinger and press down on the soft fleshy part at the base of your left thumb with your right forefinger. That’s what rare feels like.

Medium-Rare: Place your left thumb directly over the center of your left forefinger and press down on the soft fleshy part at the base of your left thumb with your right forefinger. That’s what medium-rare feels like.

 Medium: Place your left thumb in between your left forefinger and your left middle finger and press down on the soft fleshy part at the base of your left thumb with your right forefinger. That’s what medium feels like.

Medium-Well: Place your left thumb directly over the center of you left middle finger and press down on the soft fleshy part at the base of your left thumb with your right forefinger. That’s what medium-well feels like.

Roast Lamb with Demi-Glace
Roast Lamb with Demi-Glace

Deglazing – one of the most sought after features by professional chefs and knowledgeable home cooks is Health Craft’s non-porous surgical stainless steel cooking surface. The pan’s ability to completely deglaze adds the intense natural flavor of the meats cooked without the taste of contamination from the less expensive metals and coatings used in the manufacturing of most other pots and pans.

The chemistry of searing (caramelizing) the outer surface of meat is to cook it when it is nearly room temperature. When placed into a hot pan, the meat immediately sticks to the pan and the natural salts and sugars in the meat are drawn to the surface along with melting marbleized fat. This process not only provides intense flavor to the outer surface of the meat but the melting fat lubricates the pan as the meat is naturally tenderized. The result, the juices are locked inside, and the meat removes easily from the pans surface when the searing process is complete. Secondly, the residue remaining on the pan contains intense natural flavor.  When meat stock, wine or liquid is added (deglazing), the residue is released to form a complimentary au juice, or simmered down to become an intensely flavored gravy or demy-glace.

         

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Beef with Broccoli

 

Serves: 6

Preparation Time: 1 hour 15 minutes

Equipment: 3-quart Saucepan, French chef knife, Cutting Board, Kitchen Machine food cutter, large stainless Mixing Bowl, Paring knife, small stainless Mixing Bowl, 13-inch Gourmet Skillet

 

3              cups cooked rice, white or brown

1              pound (460 g) lean round steak

1              tablespoon dry sherry, divided

2              teaspoons cornstarch (or homemade roux)

1              tablespoon cornstarch

2              teaspoons sugar, divided

2              teaspoons sesame oil

2              teaspoons reduce-sodium soy sauce, divided

1              pound (460 g) fresh broccoli

½             cup (120 ml) chicken broth (or homemade chicken stock)

1              tablespoon hoisin sauce

½             teaspoon ground white pepper

1              tablespoon safflower oil

1              tablespoon ginger, freshly grated #1 blade

2              teaspoons fresh garlic, minced

1              medium sweet red pepper cut it julienne strips

1              tablespoon sesame seeds, toasted

 

Prepare rice in 3-quart Saucepan according to package directions.

 

Partially freeze steak; slice diagonally across grain into ¼-inch strips.

 

In large mixing bowl, combine 1 tablespoon dry sherry, 2 teaspoons cornstarch, 1 teaspoon sugar, 1 teaspoon sesame oil, 1 teaspoon soy sauce, stir well. Add steak, tossing gently; cover and marinate in refrigerate 1 hour.

 

With a paring knife, trim broccoli and remove tough ends of lower stalks. Cut off florets, set aside. Slice stalks in ¼-inch (75 mm) strips, set aside.

 

In small mixing bowl, combine 1 tablespoon cornstarch and 1 tablespoon dry sherry, stir well. Add chicken stock, hoisin sauce, 1 teaspoon sugar, 1 teaspoon sesame oil, 1 teaspoon soy sauce, and white pepper; stir well and set aside.

 

Preheat skillet over medium-high heat, add safflower oil; allow to heat 1 minute. Add ginger and garlic, stir fry about 20-30 seconds. Add beef and marinade, stir fry 1 minute. Add broccoli and red peppers, stir fry 2-3 minutes to desired doneness. Add cornstarch mixture and continue to stir. Reduce heat to low, cover with vent closed, and cook 2 minutes or until mixture slightly thickens.

 

To Serve: Spoon beef with broccoli over rice.

 

 

NUTRITIONAL BREAKDOWN PER SERVING: Calories 343; Fat Grams 9; Carbohydrate Grams 36; Protein Grams 31; Cholesterol mg 64; Sodium mg 348 (209 with homemade Chicken Stock).

 

THE POINT SYSTEM: Calorie Points 4 ½; Protein Points 4; Fat Grams 9; Sodium Points 15; Fiber Points 2 ½; Carbohydrate Points 2 ½; Cholesterol Points 6.

 

         

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Griddle Kabobs

 

Serves: 8

Preparation Time: 55 minutes

Equipment: 3-quart Saucepan, French chef knife, Cutting Board, 2-Burner Breakfast Griddle

 

8              wooden skewers

2              pounds (1 kg) rump roast, cut into 2-inch cubes

1              8 ounce (230 g) reduced calorie Italian Dressing (see Salad Machine for homemade recipe)

8              pearl onions, peeled

8              cherry tomatoes

1              small zucchini squash, cut in 1-inch (2.5 cm) cubes

8              whole mushrooms

1              green pepper cut in 1-inch (2.5 cm) pieces

 

Trim blunt end of skewers to width of griddle.

 

Marinade beef cubes in Italian dressing, 30 minutes to 1 hour.

 

While beef is marinating prepare rice of baked potatoes as side dish to Kabobs.

 

Skewer beef cubes and vegetables.

 

Preheat griddle over two burners on medium-high heat. Sprinkle a few drops of water on the griddle. If the water droplets evaporate the pan is not hot enough, when water droplets dance, the skillet has reached the proper cooking temperature for grilling on top of the range.

 

Place Kabobs carefully on hot griddle. They will immediately stick to the skillet until seared sufficiently (about 4-5 minutes per side. When Kabobs loosen easily, turn and repeat the process until all four sides are cooked.

 

To Serve: Baste with remaining marinade, if desired. Sprinkle with fresh ground pepper. Serve immediately over rice or with baked potato.

 

 

NUTRITIONAL BREAKDOWN PER SERVING: Calories 250; Fat Grams 9; Carbohydrate Grams 19; Protein Grams 25; Cholesterol mg 67; Sodium mg 309.

 

THE POINT SYSTEM: Calorie Points 3 ½; Protein Points 3; Fat Grams 9; Sodium Points 13; Fiber Points 2; Carbohydrate Points 1; Cholesterol Points 7.

 

         

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Beef & Chinese Vegetables

 

Serves: 4

Preparation Time: 20 minutes

Equipment: Butcher knife, Cutting Board, Kitchen Machine food cutter, 3-quart Saucepan, 11-inch Mini-WOK/Saucier, small stainless Mixing Bowl

 

1              pound (460 g) lean beef round steak

2/3          cup green beans, trimmed and sliced

2/3          cup carrots, sliced #4 blade

2/3          cup turnips, sliced #4 blade

2/3          cup cauliflower, sliced with French chefs knife

2/3          cup Chinese cabbage, shredded #5 blade

½             teaspoon fresh ginger, grated #1 blade

1/8          teaspoon garlic powder

1              tablespoon low sodium soy sauce

2/3          cup (160 ml) water

4              green onions, chopped

 

With Butcher knife, trim fat from beef, and slice across grain into ¼-inch (75 cm) strips.

 

Place all the vegetables in the 3-quart Saucepan, rinse with cold water and pour the water off. The water that clings to the vegetables is sufficient for cooking the waterless way. Cook the pan, close the vent and cook over medium-low heat. When the cover spins freely on a cushion of water, the vapor seal is formed, 3 to 5 minutes. After forming the vapor seal, cook about 10 minutes. Vegetables should be tender but still crisp.

 

In mixing bowl, combine cornstarch, ginger, garlic powder, soy sauce, and water, mix well, set aside.

 

When vegetables are almost done, preheat WOK over medium-high heat. When hot, add beef and stir-fry about 3-5 minutes. Add cornstarch mixture, simmer, and cook until mixture thickens.

 

To Serve: Place vegetables on individual serving plates, spoon over beef mixture, and top with green onions.

 

 

NUTRITIONAL BREAKDOWN PER SERVING: Calories 202; Fat Grams 5; Carbohydrate Grams 12; Protein Grams 27; Cholesterol mg 50; Sodium mg 243.

 

THE POINT SYSTEM: Calorie Points 2 ½; Protein Points 3; Fat Grams 5; Sodium Points 10 ½; Fiber Points 1; Carbohydrate Points 1; Cholesterol Points 5.

 

         

Sauerkraut & Pork Skillet

 

Serves: 4

Preparation Time: 45 minutes

Equipment: French chef knife, Cutting Board, Large Skillet

 

4              pork chops, trimmed of fat

1              medium onion, sliced and separated into rings

1              clove garlic, minced

1              16 ounce (460 g) can sauerkraut drained

½             cup (120 ml) apple juice

1              teaspoon caraway seeds

¼             teaspoon thyme

¼             teaspoon pepper

1              small apple, cored and sliced

 

Preheat skillet over medium-high heat for 3-4 minutes. Sprinkle a few drops of water in the pan. If the water droplets dance, the pan is ready. If the water evaporates, the pan is not hot enough. Place the pork chops in the hot, dry pan, which will be about 400°F (200°C). Cover the pan, and open the vent and dry sauté until pork chops release easily from the skillet, 4 to 5 minutes. Turn the pork chops; cover the pan and brown on other side until chop release easily from the skillet, 4 to 5 minutes. Remove pork chops from the pan and set aside.

 

To the skillet, add onion rings and garlic. Cover and close the vent, and reduce to low-heat. Cook about 5 minutes. Add sauerkraut, apple juice, caraway seeds, thyme and pepper. Stir to blend. Place pork chops on top; cover and simmer 10 minutes. Add apple slices; cover and simmer 5 minutes.

 

To Serve: Remove pork chops and apples to individual plates, surround with sauerkraut mixture, and garnish with fresh apple slices. 

 

 

NUTRITIONAL BREAKDOWN PER SERVING: Calories 214; Fat Grams 9; Carbohydrate Grams 16; Protein Grams 17; Cholesterol mg 53; Sodium mg 1170.

 

THE POINT SYSTEM: Calorie Points 3; Protein Points 2; Fat Grams 9; Sodium Points 51; Fiber Points 1; Carbohydrate Points 1; Cholesterol Points 5.

 

         

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Swedish Meatballs

 

Serves: 4

Preparation Time: 30 minutes

Equipment: French chef knife, Cutting Board, large stainless Mixing Bowl, Large Skillet, medium stainless Mixing Bowl

 

1              pound (460 g) ground chuck*

1              egg

1              teaspoon garlic powder

½             teaspoon fresh basil, chopped (or dried)

¼             teaspoon oregano

¼             teaspoon fresh parsley, chopped (or dried)

2              tablespoons tomato paste

½             cup (120 ml) ketchup

¼             cup (60 ml) ginger ale

1              8 ounce (230 g) can evaporated milk

1              cup (240 ml) beef broth (or homemade beef stock)

 

In large mixing bowl, combine ground chuck, egg, garlic powder, basil, oregano and parsley. Mix thoroughly, and form into 1-inch (2.5 cm) size meatballs.

 

Preheat skillet over medium-high heat for 3-4 minutes. Sprinkle a few drops of water in the pan. If the water droplets dance, the pan is ready. If the water evaporates, the pan is not hot enough. Place the meatballs in the hot, dry pan, which will be about 400°F (200°C). Cover the pan, and open the vent and dry sauté until meatballs release easily from the skillet, 4 to 5 minutes. Turn the meatballs, cover the pan and brown on other side until meatballs release easily from the skillet, 4 to 5 minutes. Repeat the process until meatballs are browned on all sides.

 

While the meatballs are browning, in the medium mixing bowl, combine tomato paste, ketchup, ginger ale, evaporated milk and beef stock. When meatballs are browned on all sides, pour mixture into the skillet. Reduce the heat to low, cover with the vent closed, and simmer 10 minutes.

 

*Ground Turkey, chicken, pork or veal (or a combination thereof) can be substituted for ground chuck.

 

To Serve: Spoon Swedish Meats and sauce over egg noodles or rice, or serve as appetizer.

 

NUTRITIONAL BREAKDOWN PER SERVING: Calories 266; Fat Grams 9; Carbohydrate Grams 11; Protein Grams 36; Cholesterol mg 36; Sodium mg 828 (503 with homemade beef stock) .

 

THE POINT SYSTEM: Calorie Points 3 ½; Protein Points 4 ½; Fat Grams 9; Sodium Points 36 (22 with homemade beef stock); Fiber Points 0; Carbohydrate Points ½; Cholesterol Points 4.

         

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Spicy Meatballs

 

Serves: 4

Preparation Time: 30 minutes

Equipment: French chef knife, Cutting Board, Kitchen Machine food cutter, small stainless Mixing Bowl, Large Skillet, medium stainless Mixing Bowl

 

1              pound (460 g) ground beef

2/3          cup (160 ml) evaporated milk

¼             cup (60 ml) ketchup

1              tablespoon fresh parsley, chopped (or dried)

1              tablespoon Dijon mustard

1              teaspoon black pepper

1              10 ½ ounce (300 g) can cream of chicken soup

½             cup Swiss cheese, shredded #2 blade

3              drops Crystal hot sauce, or Tabasco

 

In a large mixing bowl, combine beef, ½ cup evaporated milk, ketchup, parsley, mustard, and pepper. Shape into 16 meatballs, about 1 ½ -inch (4 cm) in diameter.

 

Preheat skillet over medium-high heat for 3-4 minutes. Sprinkle a few drops of water in the pan. If the water droplets dance, the pan is ready. If the water evaporates, the pan is not hot enough. Place the meatballs in the hot, dry pan, which will be about 400°F (200°C). Cover the pan, and open the vent and dry sauté until meatballs release easily from the skillet, 4 to 5 minutes. Turn the meatballs, cover the pan and brown on other side until meatballs release easily from the skillet, 4 to 5 minutes. Repeat the process until meatballs are browned on all sides.

 

While the meatballs are browning, in a medium mixing bowl, combine soup, cheese, 1/3 cup evaporated milk, water, and hot sauce. Drain excess grease from skillet, and add soup mixture to meatballs. Reduce the heat to low and simmer 15 minutes.

 

To Serve: Spoon Spicy Meatballs and sauce over egg noodles or rice, or serve as and appetizer.

 

NUTRITIONAL BREAKDOWN PER SERVING: Calories 302; Fat Grams 18; Carbohydrate Grams 11; Protein Grams 22; Cholesterol mg 70; Sodium mg 650.

 

THE POINT SYSTEM: Calorie Points 4; Protein Points 3; Fat Grams 18; Sodium Points 28; Fiber Points 0; Carbohydrate Points ½; Cholesterol Points 7.

 

         

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Italian Meatballs

 

Yields: 20 meatballs

Preparation Time: 1 hour

Equipment: French chef knife, Cutting Board, Kitchen Machine food cutter, 6-quart Stockpot, large stainless Mixing Bowl, Large Skillet

 

ITALIAN GRAVY

1              tablespoon olive oil

½             onion, peeled and chopped #2 blade

½             cup green pepper, chopped

2              cloves garlic, minced

2              16 ounce (460 g) cans whole tomatoes, or 3 pounds plum tomatoes peeled and seeded

1              cup (240 ml) tomato puree

1              teaspoon sugar

½             teaspoon oregano, fresh or dried

½             pound (230 g) mushrooms, sliced #4 blade (turn mushroom on side in hopper to slice)

 

MEATBALLS

1              pound (460 g) ground chuck

½             pound (230 g) ground pork or veal

1              cup Parmesan cheese, grated #1 blade

1              egg

½             cup Italian bread crumbs

½             cup fresh parsley, chopped

3              cloves garlic, minced

 

 

ITALIAN GRAVY

Preheat 6-quart Stockpot over medium heat for 3-4 minutes. Add olive oil, and sauté onions, green pepper and garlic until softened. Add all remaining ingredients, mix well, reduce the heat to low, cover with vent open, and simmer for 1 hour. Stir occasionally.

 

MEATBALLS

In large mixing bowl, combine ground chuck, pork or veal, cheese, egg, bread crumbs, parsley, and garlic. Mix thoroughly, and form into twenty 1 ½-inch (2.5 cm) size meatballs.

 

Preheat skillet over medium-high heat for 3-4 minutes. Sprinkle a few drops of water in the pan. If the water droplets dance, the pan is ready. If the water evaporates, the pan is not hot enough. Place the meatballs in the hot, dry pan, which will be about 400°F (200°C). Cover the pan, and open the vent and dry sauté until meatballs release easily from the skillet, 4 to 5 minutes. Turn the meatballs, cover the pan and brown on other side until meatballs release easily from the skillet, 4 to 5 minutes. Repeat the process until meatballs are browned on all sides. Remove from pan to sauce.

 

Remove excess grease from skillet, deglaze skillet with 1-2 cup of sauce, simmer for 5 minutes, and add to sauce. Stir.

 

To Serve: To Serve: Spoon Italian Meatballs and sauce over pasta or serve with risotto, or serve on Italian bread for meatball sandwich.

 

 

NUTRITIONAL BREAKDOWN PER SERVING: Calories 280; Fat Grams 13; Carbohydrate Grams 19; Protein Grams 21; Cholesterol mg 52; Sodium mg 473.

 

THE POINT SYSTEM: Calorie Points 4; Protein Points 3; Fat Grams 13; Sodium Points 20 ½; Fiber Points 1; Carbohydrate Points 1½; Cholesterol Points 5.

         

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Beef Skillet Casserole

 

Serves: 6

Preparation Time: 1 hour

Equipment: French chef knife, Cutting Board, Kitchen Machine food cutter, Large Skillet

 

½             pound (230 g) lean ground beef

1              green pepper, chopped fine

1              onion, peeled and chopped #2 blade

1              cup celery, diced

¼             teaspoon Worcestershire sauce

¼             teaspoon pepper

1 ½         cups tomato juice or V8

1              cup macaroni, uncooked

½             cup mushrooms, sliced #4 blade

 

Preheat skillet over medium-high heat for 3-4 minutes. Sprinkle a few drops of water in the pan. If the water droplets dance, the pan is ready. If the water evaporates, the pan is not hot enough. Place the ground beef in the hot, dry pan, which will be about 400°F (200°C). Cover the pan, and open the vent and dry sauté until cooked, about 10 minutes, stir occasionally.

 

Drain excess grease from skillet, and add green pepper, onions and celery. Reduce the heat to medium, cover with vent open, and cook 10 minutes.

 

Add remaining ingredients, reduce the heat to low, cover with the vent closed, and simmer 40-45 minutes.

 

To Serve: Spoon into individual bowls and serve with French or Italian bread.

 

 

NUTRITIONAL BREAKDOWN PER SERVING: Calories 139; Fat Grams 5; Carbohydrate Grams 15; Protein Grams 9; Cholesterol mg 23; Sodium mg 238.

 

THE POINT SYSTEM: Calorie Points 2; Protein Points 1; Fat Grams 5; Sodium Points 10; Fiber Points 1; Carbohydrate Points 1; Cholesterol Points 2.

 

         

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Marinated Flank Steak

 

Serves: 8

Preparation Time: 40 minutes

Equipment: French chef knife, Filet knife, Cutting Board, Kitchen Machine food cutter, baking dish, Large Skillet

 

2              pounds (1 kg) flank steak

2              cloves garlic, minced

¼             cup onion, minced

¼             cup (60 ml) olive oil

1              fresh lemon, juice of

½             cup (120 ml) red wine

3              tablespoons balsamic vinegar

1              tablespoon dried oregano

1              tablespoon fresh parsley, chopped fine (or dried)

 

Using a filet knife, lightly score flank steak, against the grain, on both sides.

 

To prepare the marinade, in a large baking dish combine all of the other ingredients. Place the steak in the dish, turning to coat it, cover and refrigerate until ready to cook, 20 minutes to an hour. To marinate overnight, place steak in large Zip Lock baggy with marinade and refrigerate.

 

Preheat skillet over medium-high heat for 3-4 minutes. Sprinkle a few drops of water in the pan. If the water droplets dance, the pan is ready. If the water evaporates, the pan is not hot enough. Place the steak in the hot, dry skillet, which will be about 400°F (200°C). Cover the pan, and open the vent and dry sauté until steak releases easily from the pan, 4 to 5 minutes. Turn the steak, cover the pan and brown on other side until beef release easily from the skillet, 4 to 5 minutes. Test for doneness as described above.

 

Deglaze skillet with marinade.

 

To Serve: Slice steak diagonally across the grain in ¼-inch (1 cm) strips. Pour marinade sauce over the steak and serve with baked or garlic mashed potatoes.

 

 

NUTRITIONAL BREAKDOWN PER SERVING: Calories 440; Fat Grams 25; Carbohydrate Grams 5; Protein Grams 44; Cholesterol mg 75; Sodium mg 110.

 

THE POINT SYSTEM: Calorie Points 6; Protein Points 5 ½; Fat Grams 4; Sodium Points 25; Fiber Points 5; Carbohydrate Points 0; Cholesterol Points 7 ½.

 

         

Click here to view video
Click here to view video

Meatloaf

 

Serves: 8

Preparation Time: 1 hour

Equipment: French chef knife, Filet knife, Cutting Board, Kitchen Machine food cutter, large stainless Mixing Bowl, Large Skillet

 

1 ½         pounds (700 g) ground veal, lamb, pork, chick, turkey, or a combination thereof

½             medium onion, peeled and chopped #1 blade

½             green pepper, chopped

1              stalk celery, chopped

1              cup Italian breadcrumbs or oatmeal

½             teaspoon oregano

1              teaspoon oregano or Italian seasoning

1              egg

 

In a large mixing bowl, combine all the ingredients, and mix well. Top with ketchup, tomato sauce, or Italian gravy.  Cover with vent closed, and cook over medium-low heat 35-45 minutes.

 

NOTE: If you are limiting the consumption of red meat in your diet, our Meatloaf recipe is a wonderful opportunity to substitute TVP (Textured Vegetable protein). Check with you local food store for availability.

 

To Serve: Slice meatloaf and plate.

 

 

NUTRITIONAL BREAKDOWN PER SERVING: Calories 229; Fat Grams 12; Carbohydrate Grams 12; Protein Grams 17; Cholesterol mg 53; Sodium mg 441 (265 with homemade Spaghetti Sauce, see Stocks & Sauces).

 

THE POINT SYSTEM: Calorie Points 2; Protein Points 2; Fat Grams 12; Sodium Points 19; Fiber Points 0; Carbohydrate Points 1; Cholesterol Points 5.

 

         

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BBQ Baby Back Ribs

 

Serves: 10

Preparation Time: 3 hours

Equipment: French chef knife, Cutting Board, Kitchen Machine food cutter, 6-quart Pasta/Steamer Basket, 6.5-quart tall Stockpot, 3-quart Saucepan, 13-inch Gourmet Skillet

 

6              pounds (3 kg) baby back pork loin ribs

 

BRAISING MIXTURE:

5              quarts (5 L) water

1              onion, cut into 1-inch (2.5 cm) chunks

4              celery ribs cut into 1-inch (2.5 cm) chunks

2              cups (480 ml) Burgundy cooking wine

 

BARBEQUE SAUCE

½             cup green pepper, chopped

1              onion, peeled and chopped #2 blade

¼             cup (60 ml) water

1 ½         cups brown sugar

1              cup molasses

1              cup (60 ml) mustard

2              tablespoons Crystal or Tabasco hot sauce

¼             teaspoon liquid smoke

2              teaspoons Worcestershire sauce

2              cups (480 ml) prepared barbecue sauce

1 ¼         cups (420 ml) ketchup

 

Place 6-quart pasta/steamer basket inside 6.5-quart Stockpot. Place racks of ribs inside steamer basket and cover with water. Add the onion, celery and burgundy wine. Cover with vent open, and bring to a boil over medium-high heat. Skim froth from top of the water, reduce to medium-low heat, replace the cover and simmer 1 ½ to 2 hours or until meat is tender and pulls easily away from the bones.

 

To prepare the sauce, run green pepper and onion through blender with water until smooth. Pour into 3-quart Saucepan (3 L utensil). Add all other ingredients, stir and cook over low heat for 45 minutes.

 

When ribs are tender, drain and remove from steamer basket and set aside to dry. Preheat oven to 350°F (180°C). Brush ribs with BBQ sauce on both sides, and place in 13-inch chefs pan. Bake ribs in oven for 15-20 minutes or until ribs are glazed and appear candied. Brush on additional sauce as needed.

 

Place ribs on cutting board, and slice between the bones. Serve entire rack on large serving platter with side of BBQ sauce for dipping.

 

 

NUTRITIONAL BREAKDOWN PER SERVING: Calories 551; Fat Grams 27; Carbohydrate Grams 46; Protein Grams 26; Cholesterol mg 62; Sodium mg 608.

 

THE POINT SYSTEM: Calorie Points 3; Protein Points 3; Fat Grams 27; Sodium Points 26 ½; Fiber Points 0; Carbohydrate Points 3; Cholesterol Points 6.

 

         

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Beef Fajitas

 

Serves: 12

Preparation Time: 1 hour, 15 minutes

Equipment: French chef knife, Cutting Board, Kitchen Machine food cutter, large stainless Mixing Bowl, 13-inch Gourmet Skillet

 

MARINADE

4              cloves garlic, minced and mashed into a paste, sprinkle with salt

¼             cup (60 ml) fresh squeezed lime juice

1 ½         teaspoons, ground cumin

2              tablespoons olive oil

 

FAJITAS

2              pounds (1 kg) flank steak

2              tablespoons vegetable oil

3              assorted colored bell pepper, sliced thin

1              large red onion, sliced thin

2              garlic cloves, minced

12           7-inch flour tortillas, warmed (see flour tortillas, next recipe)

 

In the large Mixing Bowl, prepare marinade by whisking together the garlic paste, lime juice, cumin, and oil. Add the flank steak to the marinade, turning to coat it well, cover and chill in the refrigerator for at least 1 hour or overnight.

 

To grill the steak, preheat the 13-inch skillet over medium-high heat. Add steak whole to pan and sear, about 4-5 minutes, turn and sear the second side. Test for desired doneness, and transfer steak to cutting board to rest for about 10 minutes.

 

Reheat the 13-inch skillet over medium-high heat until it is hot but not smoking; add the bell peppers, onion and garlic. Sauté the mixture, stirring occasionally until the bell peppers are softened, 5-7 minutes

 

To Serve: Slice the steak thin across the grain on a diagonal bias and arrange slices on serving platter with bell pepper mixture. Serve with tortillas, guacamole, and salsa.

 

 

NUTRITIONAL BREAKDOWN PER SERVING: Calories 542; Fat Grams 21; Carbohydrate Grams 46; Protein Grams 41; Cholesterol mg 75; Sodium mg 394.

 

THE POINT SYSTEM: Calorie Points 7; Protein Points 5; Fat Grams 21; Sodium Points 17; Fiber Points 1; Carbohydrate Points 3; Cholesterol Points 7.

For homemade Tortilla recipe see Stove Top Baking

For Guacamole and Salsa recipe see Stocks & Sauces

 

         

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Stuffed Cabbage Rolls

 

Serves: 6

Preparation Time: 1 hour, 15 minutes

Equipment: French chef knife, Cutting Board, Kitchen Machine food cutter, 6.5-quart Stockpot, 6-quart Steamer/Pasta Basket, large stainless Mixing Bowl, Large Skillet, small stainless Mixing Bowl

 

FILLING

6              large green cabbage leaves

½             pound (230 g) ground turkey

½             pound (230 g) lean ground pork or veal

1              cup cooked rice

½             medium onion, peeled and chopped #2 blade

½             teaspoon fresh basil, minced (or dried)

½             teaspoon fresh parsley, minced (or dried)

½             teaspoon fresh oregano, minced (or dried)

½             small garlic clove, minced and mashed into a paste with side of chef’s knife

black ground pepper and kosher or sea salt to taste (optional)

 

SAUCE

1              8 ounce (230 g) can tomato sauce

½             teaspoon fresh basil, minced (or dried)

½             teaspoon fresh parsley, minced (or dried)

½             teaspoon fresh oregano, minced (or dried)

 

In the 6-quart Stockpot with Steamer/Pasta basket inserted, add 2-3 cups of water and bring to a boil. Place cabbage leaves in Steamer/Pasta basket, cover with the vent open, and steam cabbage until leaves wilt, approximately 7-10 minutes. Set aside to cool.

 

In the large Mixing Bowl, combine turkey, pork (or veal) rice, and spices, mix well. Place ½ cup of mixture in the center of each cabbage leaf, fold ends of leaf over mixture and roll up. Place cabbage rolls in Large Skillet folded seam side down.

 

In the small mixing bowl, combine sauce ingredients and pour evenly over cabbage rolls. Cover with the vent closed, place over medium-low heat and cook for 45 minutes to 1 hour.

 

 

NUTRITIONAL BREAKDOWN PER SERVING: Calories 188; Fat Grams 8; Carbohydrate Grams 12; Protein Grams 17; Cholesterol mg 55; Sodium mg 124.

 

THE POINT SYSTEM: Calorie Points 2½; Protein Points 2; Fat Grams 8; Sodium Points 5; Fiber Points 0; Carbohydrate Points 1; Cholesterol Points 5.

 

         

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Stuffed Peppers

 

Serves: 4

Preparation Time: 1 hour, 15 minutes

Equipment: French chef knife, Cutting Board, Kitchen Machine food cutter, Large Skillet, 4-quart Stockpot

 

4              medium green bell peppers

½             medium onion, peeled and chopped #2 blade

1                     celery rib, chopped

1              clove garlic, minced

1              tablespoon olive oil

½             pound (230 g) lean ground round

1              cup cooked rice

1              8 ounce (230 g) can tomato sauce

1              2 ½ ounce (75 g) jar sliced mushrooms

½             teaspoon oregano

1              teaspoon fresh basil, chopped (or dried)

 

Remove tops and seed green peppers. In the Large Skillet over medium heat, dry sauté onions, celery and garlic until tender (olive oil for sautéing optional). Add ground round, sauté until cooked through. Add all other ingredients and stir until well blended. Remove from heat to cool.

 

Spoon beef and rice mixture into bell peppers, and stand peppers upright in 4-quart Stockpot (4 L). Add 3 tablespoons of water, cover with the vent closed, and cook waterless over medium-low heat to form the vapor seal. When the lid spins freely on a cushion of water the vapor seal is formed. Cook through until tender, approximately 30 minutes.

 

NUTRITIONAL BREAKDOWN PER SERVING: Calories 258; Fat Grams 11; Carbohydrate Grams 26; Protein Grams 14; Cholesterol mg 35; Sodium mg 471.

 

THE POINT SYSTEM: Calorie Points 3½; Protein Points 2; Fat Grams 11; Sodium Points 20 ½; Fiber Points 2; Carbohydrate Points 2; Cholesterol Points 3.

 

         

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Sweat & Sour Pork

 

Serves: 6

Preparation Time: 1 hour, 30 minutes

Equipment: French chef knife, Cutting Board, 11-inch Mini WOK,

 

1              cup all-purpose flour

4              tablespoons cornstarch

1 ½         teaspoons baking powder

1              pinch salt

1              tablespoon oil

                water

8              ounces (230 g) pork tenderloin cut into ½-inch (1.5 cm) cubes

1              onion, sliced

1              green bell pepper, cored, seeded and sliced

1              small can pineapple chunks, juice reserved

                Oil for frying

 

SWEET AND SOUR SAUCE

2              tablespoons cornstarch

½             cup light brown sugar

1              pinch salt

½             cup (120 ml) apple cider vinegar or rice vinegar

1              clove garlic, crushed

6              tablespoons tomato ketchup

6              tablespoons reserved pineapple juice

 

To prepare batter, sift the flour, cornstarch, baking powder and salt into a mixing bowl. Make a well in the center and add the oil and enough water to make a thick, smooth batter. Using a wooden spoon, stir the ingredients in the well, gradually incorporating flour from the outside, and beat until smooth.

 

In the WOK (or Large Skillet) place enough oil to deep-fry the pork over medium-high heat. Dip the pork into the batter and drop into the hot oil. Fry 4-5 pieces of pork at a time to a golden brown, and remove with slotted spoon to paper towels. Continue until all pork is fried.

 

Pour off oil from the WOK and add the sliced onion, pepper and pineapple. Stir-fry over medium-high heat for 1-2 minutes. Remove and set aside.

 

In a mixing bowl, combine all sauce ingredients, mix well, and pour into WOK. Bring to a boil slowly, stirring continuously until mixture thickens. Allow to simmer for 1-2 minutes or until mixture becomes completely clear.

 

Add the vegetables, pineapple, and pork cubes to the sauce and stir to coat completely. Reheat for 1-2 minutes and serve immediately.

 

 

NUTRITIONAL BREAKDOWN PER SERVING: Calories 324; Fat Grams 6; Carbohydrate Grams 57; Protein Grams 12; Cholesterol mg 22; Sodium mg 325.

 

THE POINT SYSTEM: Calorie Points 4½; Protein Points 1 ½; Fat Grams 6; Sodium Points 14; Fiber Points 1; Carbohydrate Points 4; Cholesterol Points 2.

 

         

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