Baked Lemon Chicken

Ingredients :
1 pound skinless boneless chicken breast halves (4
halves)
1 egg white
1 teaspoon water
1/4 cup all-purpose flour
1 teaspoon baking soda
1/4 teaspoon ground red pepper (cayenne) -- if desired (1/4 to 1/2 teaspoon)
Chinese Lemon Sauce -- (recipe follows)
Chopped green onions and lemon slices

CHINESE LEMON SAUCE
1/3 cup fat-free reduced-sodium chicken broth
1/4 cup sugar
1 1/2 teaspoons grated lemon peel
3 tablespoons lemon juice
2 tablespoons rice vinegar
2 tablespoons light corn syrup
1 clove garlic -- finely chopped
OR
1/2 teaspoon garlic powder
1/4 teaspoon salt
2 teaspoons cornstarch
2 teaspoons cold water

Procedures:
Cut breasts crosswise in half. Mix egg white and water in medium bowl. Add chicken; turn chicken to coat. Let stand 10 minutes. Heat oven to 450F. Spray nonstick cookie sheet with nonstick cooking spray. Remove chicken from egg white mixture; discard mixture. Mix flour, baking soda and red pepper in plastic bag. Add 1 chicken piece at a time. Seal bag and shake to coat chicken. Place chicken on cookie sheet; spray with cooking spray about 5 seconds or until surface of chicken appears moist. Bake uncovered 20 to 25 minutes or until juice of chicken is no longer pink when centers of thickest pieces are cut. Meanwhile, prepare Chinese Lemon Sauce. Let chicken stand 5 minutes; cut each piece crosswise into about 5 slices. Pour sauce over chicken. Garnish with green onion and lemon slices.
CHINESE LEMON SAUCE:
Heat broth, sugar, lemon peel, lemon juice, vinegar, corn syrup, garlic and salt to boiling in 1-quart saucepan, stirring occasionally. Mix cornstarch and cold water; stir into sauce. Cook and stir about 30 seconds or until thickened. Serve warm, or cover and refrigerate up to 2 weeks. Recipe's Procedures!

Baked Pork Chops with Glazed Apples

Ingredients :
2 tablespoons margarine or butter
6 pork loin or rib chops -- about 1/2 inch thick
3 medium unpeeled cooking apples -- cored and cut into 1/2-inch rings
1/4 cup packed brown sugar
1/2 teaspoon ground cinnamon

Procedures:
Heat oven to 350F. Heat 1 tablespoon of the margarine in 12-inch skillet over medium heat until melted. Cook pork, turning once, until brown. Place pork chops in ungreased rectangular baking dish, 13 1/2 - 9 2 inches. Place apple rings on pork. Sprinkle with sugar and cinnamon. Dot with 1 tablespoon margarine. Cover and bake about 45 to 55 minutes or until pork is no longer pink in center. Recipe's Procedures!

Balsamic Pork with Mixed-Herb Brush

Ingredients :
2 (3/4-pound) pork tenderloins (about 1 1/2 pounds)
8 large sprigs rosemary
8 large sprigs thyme
1/2 cup balsamic vinegar
1/4 cup olive or vegetable oil

Procedures:
Cut each pork tenderloin crosswise into 6 pieces. Press each piece, cut side down, to form a round, about 1 1/2 inches thick. If end pieces are thin, coil into round fillets; secure with toothpicks. Place rosemary and thyme sprigs in nonmetal dish or heavy-duty resealable plastic bag. Stir in vinegar and oil. Add pork, turning to coat with marinade. Cover dish or seal bag and refrigerate, turning pork 2 to 3 times, at least 1 hour but no longer than 24 hours. Brush grill rack with vegetable oil. Heat coals or gas grill for direct heat. Remove pork and herbs from marinade; reserve marinade. Place herbs directly on hot coals. Immediately cover and grill pork 4 to 5 inches from medium heat 7 minutes, turning and brushing frequently with marinade. Discard any remaining marinade. Cover and grill pork 6 to 8 minutes longer, turning frequently, until slightly pink in center. Remove toothpicks. Recipe's Procedures!

Beef and Broccoli with Garlic Sauce

Ingredients :
1/2 pound beef boneless sirloin or round steak
1/4 teaspoon salt
Dash white pepper
1 pound broccoli -- cut into flowerets and 1 - 1/2-inch pieces (4 cups)
1 teaspoon cornstarch
1 teaspoon soy sauce
1 teaspoon sesame oil
1/4 cup fat-free reduced-sodium chicken broth
1 teaspoon vegetable oil
1 tablespoon finely chopped garlic (6 cloves)
1 teaspoon finely chopped gingerroot
2 tablespoons brown bean paste
1 (8 ounce) can sliced bamboo shoots -- drained
2 cups hot cooked rice

Procedures:
Trim fat from beef. Cut beef lengthwise into 2-inch strips. Cut strips crosswise into 1/8-inch slices. Toss beef with salt and white pepper. Place broccoli in 1 inch boiling water; heat to boiling. Cover and cook 2 minutes. Immediately rinse with cold water; drain. Mix cornstarch and soy sauce; stir in sesame oil and broth. Spray nonstick wok or 12-inch skillet with nonstick cooking spray; heat over medium-high heat until cooking spray starts to bubble. Add beef; stir-fry about 2 minutes or until brown. Remove beef from wok. Cool wok slightly. Wipe clean and respray. Add oil and rotate wok to coat sides. Heat over medium-high heat. Add garlic, gingerroot and bean paste; stir-fry 30 seconds. Add bamboo shoots; stir-fry 20 seconds. Stir in beef and broccoli. Stir in cornstarch mixture; cook and stir about 30 seconds or until thickened. Serve over rice. Recipe's Procedures!

Beef in Creamy Mushroom Sauce

Ingredients :
2 tablespoons cornstarch
1 cup water
1 pound lean beef boneless sirloin steak -- about 1/2 inch thick
1 small onion -- chopped (about 1/4 cup)
1 clove garlic -- crushed
1/4 teaspoon salt
1/8 teaspoon pepper
1 medium red bell pepper -- cut into bite-size pieces
3 cups sliced mushrooms (about 8 ounces)
1/4 cup brandy
OR
1/4 cup water
1 teaspoon low-sodium beef bouillon granules
2 tablespoons nonfat sour cream
3 tablespoons chopped fresh chives
3 cups hot cooked mostaccioli

Procedures:
Stir cornstarch into water; set aside. Trim fat from beef steak. Cut beef into thin strips, about 1 1/2 - 1/2 inch. Spray 10-inch skillet with nonstick cooking spray; heat over medium-high heat. Cook onion, garlic, salt and pepper in skillet about 3 minutes, stirring frequently, until onion is tender. Stir in beef and bell pepper. Cook about 4 minutes, stirring frequently until beef is no longer pink. Stir in mushrooms. Add brandy to skillet; sprinkle bouillon granules over beef mixture. Heat to boiling; reduce heat. Cover and simmer 1 minute. Stir in sour cream. Stir in cornstarch mixture. Cook over medium-high heat about 2 minutes, stirring frequently, until thickened. Stir in chives. Serve over mostaccioli. Recipe's Procedures!

Beef-Barley Stew

Ingredients :
1 pound extra-lean ground beef
1/2 cup chopped onion (about 1 medium)
2 cups beef broth
2/3 cup uncooked barley
2 teaspoons chopped fresh oregano
OR
1/2 teaspoon dried oregano leaves
1/4 teaspoon salt
1/4 teaspoon pepper
1 (16 ounce) can whole tomatoes -- undrained
1 (8 ounce) can sliced water chestnuts -- undrained
1 (10 ounce) package frozen mixed vegetables

Procedures:
Heat oven to 350F. Spray 10-inch nonstick skillet with nonstick cooking spray. Cook ground beef and onion in skillet over medium heat, stirring occasionally, until beef is brown; drain. Mix beef mixture and remaining ingredients except frozen mixed vegetables in 3-quart casserole; break up tomatoes. Cover and bake 30 minutes. Stir in mixed vegetables. Cover and bake 30 to 40 minutes longer or until barley is done. Recipe's Procedures!

Beer-Marinated Rump Roast

Ingredients :
2 tablespoons vegetable oil
1 medium onion -- chopped (1/2 cup)
1 clove garlic -- finely chopped
1/2 cup chili sauce
1/2 teaspoon salt
1/4 teaspoon pepper
1 (12 ounce) can beer or nonalcoholic beer (1 can or
bottle)
3 1/2 pounds beef rolled rump roast (3 1/2 to 4 pounds)
2 cups hickory wood chips

Procedures:
Heat oil in 1-quart saucepan over medium-high heat. Cook onion and garlic in oil, stirring frequently, until onion is tender; remove from heat. Stir in chili sauce, salt, pepper and beer. Place beef in shallow nonmetal dish or heavy-duty resealable plastic bag. Pour beer mixture over beef; turn beef to coat with marinade. Cover dish or seal bag and refrigerate, turning beef occasionally, at least 8 hours but no longer than 24 hours. Cover wood chips with water; soak 30 minutes. Brush grill rack with vegetable oil. Heat coals or gas grill for indirect heat. Remove beef from marinade; reserve marinade. Insert spit rod lengthwise through center of beef; hold firmly in place with adjustable holding forks. Insert barbecue meat thermometer so tip is near center of beef but not touching spit rod. Drain wood chips. Allow about 1/2 cup wood chips to medium-low coals or rock. Cover and grill beef on rotisserie over drip pan and 4 inches from medium-low heat about 2 hours for medium doneness (160F on meat thermometer), brushing occasionally with marinade and adding 1/2 cup wood chips to coals or rock every 30 minutes. Remove spit rod, holding forks and thermometer. Discard any remaining marinade. Cover beef with aluminum foil and let stand 15 minutes before slicing. Recipe's Procedures!