Greek Yogurt Angelfood/Pound Cake

Adapted from Sour Cream Pound Cake

Ingredients
sunflower seed oil
4 c. sifted cake flour (about 1 lb.). plus enough to dust the pan
1/4 t. salt
1 1/2 c. 2% or whole milk Greek yogurt
1 t. baking soda
3/4 c. butter
2 3/4 c. sugar
2 t. vanilla extract
3 large eggs
2 T. fresh lemon juice


Directions
Brush a bundt pan with sunflower seed oil and coat with flour.

Mix flour and salt.

Combine yogurt and baking soda; stir well.

Place butter in large bowl and beat at medium speed until light and fluffy.  Gradually add sugar and vanilla, beating until well blended. Add eggs, 1 at a time, beating well after each addition. Add juice; beat 30 seconds.

Add flour mixture alternately with sour cream mixture to sugar mixture, beating at low speed, beginning and ending with flour mixture.

Spoon batter into prepared pan. Bake at 350° for 1 hour and 10 minutes or until a wooden pick inserted in center comes out clean. Cool in pan 10 minutes on a wire rack; remove from pan. Cool completely on wire rack.  Serve with fresh fruit topped with whipped cream.

Nutrition Facts

Baked Barbeque Country Style Pork Ribs

Adapted from Baked Barbecued Country-Style Ribs

Ingredients
2 lbs. country-style pork ribs (boneless)
1 T. salt
1 1/2 t. paprika
1 t. chipotle powder
1 t. dried oregano
1 t. fresh black pepper
1/2 t. dried thyme
1 medium onion (sliced)
1/2 c. barbecue sauce

Directions
Preheat oven to 325˚F. Line a shallow baking pan with foil; coat or spray with olive oil. Dry the ribs with a paper napkin. Mix the seasonings and rub over the ribs.
Arrange the ribs on the pan and top with onion. Cover with another piece of foil. Bake for 1 hour 15 minutes until ribs are tender.

Remove top piece of foil and brush ribs with sauce. Bake uncovered for about 15 minutes more or broil for 2-3 minutes.

Nutrition Facts

Crockpot Rotisserie Chicken

Adapted from Slow Cooker Whole Chicken

Ingredients

Vegetables
4 celery ribs cut into 1/2" pieces
8 small carrots cut into 1" pieces
1 small onion peeled and cut into 8 wedges
6 small yellow potatoes cut into 1" pieces
6 garlic cloves peeled and smashed
4 sprigs of rosemary, or equivalent dried
4 sprigs of thyme, or equivalent dried
½ t. salt
½ t. fresh ground black pepper
½ T. olive oil

Chicken
4-5 lb. chicken (small enough to fit in your crockpot without touching the lid
1 t. salt
1 ½ t. paprika
½ t. chipotle powder
½ t. fresh ground black pepper
½ t. dried thyme or 1 teaspoon chopped fresh
½ T. olive oil plus more for brushing

Gravy (optional)
2 T. unsalted butter
2 T. all-purpose flour

Directions

Chicken and Vegetables

Brush or spray a 6-quart crockpot with olive oil.  Toss vegetables with their seasonings and olive oil. 
Arrange seasoned vegetables in the slow cooker, creating a nest for the chicken.  Combine salt, paprika, chipotle powder, black pepper, dried thyme, and olive oil in a small bowl to make a seasoning paste.  Remove the giblets and neck from the chicken. Dry the outside and inside of the chicken with paper towels.  Spread the seasoning paste evenly over the chicken skin. Place the chicken breast side up on the vegetables.  Cover and cook on the “High” setting for 4 to 5 hours, or “Low” setting for 6 to 8 hours, or until the breasts reach an internal temperature of 160 to 165ºF, and thighs reach 170ºF.

For Crispy Skin (optional)

Carefully transfer chicken to a foil-lined baking tray with a rack on top. Brush the chicken with olive oil and broil 10-inches away from the top of the oven until the skin is browned and crisp, about 5 minutes.  To further brown the vegetables, transfer to a foil-lined baking tray and broil 10-inches away from the top of the oven for about 8 to 10 minutes.  Transfer chicken to a carving board and rest for 15 minutes before carving.  To serve, add vegetables to a platter and place carved chicken on top.

For Gravy (optional)

Transfer chicken drippings to a fat separator. Heat a medium sized pan over medium heat.
Melt 2 tablespoons of unsalted butter in the pan and then whisk in 2 tablespoons flour. Once a pale roux is formed, turn the heat up to medium-high. Gradually whisk in 1 cup defatted chicken drippings. Stir continuously until thickened, about 2 minutes. Add more chicken drippings for a thinner sauce. Season gravy with salt and pepper.

Nutrition Facts

Bibimbap Bowl Meal

Adapted from Bibimbap – The Ultimate Bowl Meal

Note: reduce sugar by half next time.

Ingredients

Sesame Beef
1 c. low sodium soy sauce
2/3 c. brown sugar
8 cloves garlic
4 T. grated fresh ginger
1/8 c. ghost chili flakes
4 t. toasted sesame oil
2 lbs. lean or trimmed beef roast
1 large sweet onion, sliced longitudinally
2 T. cornstarch
4 T. water
2 T. sesame seeds

Rice
2 c. brown jasmine rice
1 T. butter
4 c. water

Toppers
8 small carrots, coarsely grated
1 large English cucumber, diced
1 c. kimchi
8 large poached eggs (poach fresh each day, if meal prepping)
8 green onions, sliced
2 T. sesame seeds


Directions

Sesame Beef
Combine the soy sauce, brown sugar, garlic, ginger, sesame oil,  and chili flakes in a 3 c. measuring cup or quart jar and puree with an immersion blender.  Set the sauce aside.

Either slice or cube the beef roast.  Place in the slow cooker with the onions and the sauce.  Place a lid on the slow cooker, and cook on HIGH for four hours or LOW for eight hours. After four hours on high or eight hours on low the beef should be very tender and should shred easily with a fork. If not, replace the lid and cook for 30-60 minutes more.

Once the beef is tender, it's time to thicken the sauce. Dissolve the cornstarch in water, then pour it into the pot with the beef and cooking liquid. Stir to combine, then allow it to come back up to a simmer, at which point the sauce will thicken just slightly.  Turn off the heat.

Rice
Add the water and butter to a medium size pot.  Rinse the rice until the water runs clear.  Bring to a boil and add the rice.  Place the lid on the pot. lower the heat and cook according to package directions, about 30 minutes.  Remove the lid and fluff the rice with a fork.

Assembly
On a bed of rice, ladle 1/8 of the meat mixture, pouring some sauce on the rice.  Add cucumber, kimchi, and carrot.  Top with a poached egg, and drizzle with a bit of sauce.  Garnish with sesame seeds and green onions.


Nutrition Facts

Servings 8.0
Amount Per Serving
calories 580
% Daily Value *
Total Fat 15 g	23 %
Saturated Fat 5 g	26 %
Monounsaturated Fat 4 g
Polyunsaturated Fat 3 g
Trans Fat 0 g
Cholesterol 250 mg	83 %
Sodium 2391 mg	100 %
Potassium 1792 mg	51 %
Total Carbohydrate 76 g	25 %
Dietary Fiber 5 g	19 %
Sugars 24 g
Protein 33 g	66 %
Vitamin A	212 %
Vitamin C	61 %
Calcium	15 %
Iron	30 %