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From Chef John D Lyons Jr Enjoy

Friday Night Fish SupperChef John Lyons 03/15/2002 Red Pepper Soup  (makes 4 servings) olive oil cooking spray 2 large red bell peppers, about 1 pound (450 g) total 2 small carrots, 6 ounces (180 g), peeled and quartered lengthwise 2 shallots, peeled and cut in half 2 garlic cloves, peeled and cut in half 1 teaspoon olive oil 1 pear, peeled and quartered, core and seeds removed 3 cups (708 ml) fat-free low-sodium canned chicken broth salt (optional) and freshly ground pepper to taste Dash hot pepper sauce 1. Preheat oven to 400°F (205°C). Lightly spray a roasting pan with cooking spray. 2. Place peppers, carrots, shallots, and garlic in a roasting pan. Lightly spray vegetables with cooking spray. Roast for 20 minutes. Using tongs, turn peppers over. Add pears to the roasting pan and continue to bake for another 10 minutes. Remove from oven and immediately place peppers in a paper bag for 10 minutes to sweat. Wash off the blackened skin under cold running water. Remove seeds and core. 3. Place peppers, shallots, garlic, and pear in the work bowl of a food processor fitted with the steel blade. Process until smooth. 4. Transfer mixture to a heavy saucepan. Blend in chicken broth and hot pepper sauce. Bring to a boil, reduce heat, and simmer for 10 minutes. Taste and add salt (if using) and pepper.  5. Ladle into 4 soup bowls. Serve hot. Per serving: 97 calories (14% calories from fat), 3 g protein, 2 g total fat (0.2 g saturated fat), 19 g carbohydrate, 5 g dietary fiber, 0 cholesterol, 48 mg sodium Exchanges: 1 carbohydrate (1 bread/starch), 1 vegetable tip: To save time, roast and puree the vegetables and pear while you're preparing dinner the night before. Store in the refrigerator overnight in a covered container. Next day, you're ready to continue the recipe at Step 4.     Baked Halibut with Mustard Crumbs  (makes 4 servings) butter-flavored cooking spray 1 1/4 pounds (675 g) halibut steaks, 1 inch (2.5 cm)thick, cut into 4 equal serving pieces 1 tablespoon (15 ml) fresh lemon juice salt (optional) and freshly ground pepper to taste 1 cup fresh bread crumbs 1 tablespoon (15 ml) reduced-fat margarine, melted 2 teaspoons (10 ml) Dijon mustard 1/4 cup (59 ml) minced red onion 1 tablespoon (15 ml) minced fresh parsley 1/4 cup (59 ml) dry white wine or fat-free low-sodium canned chicken broth 1. Preheat oven to 400°F (205° C). Lightly spray a baking dish large enough to hold fish in a single layer with cooking spray. 2. Rinse halibut; pat dry with paper towels. Place halibut in baking dish and sprinkle with lemon juice. Season with salt (if using) and pepper. 3. In a small bowl, combine bread crumbs, melted margarine, Dijon mustard, red onion, and parsley. Pat crumb mixture on top of the halibut. Drizzle with the wine. 4. Bake for 10 to 15 minutes, until fish flakes easily when tested with a fork. Serve at once. Per serving: 236 calories (23% calories from fat), 31 g protein, 6 g total fat (1.4 g saturated fat), 10 g carbohydrate, 1 g dietary fiber, 46 mg cholesterol, 240 mg sodium Exchanges: 4 lean meat, 1/2 carbohydrate (1/2 bread/starch) Red Potatoes and Baby Green Beans with Basil  (makes 4 servings) 4 medium red potatoes, 3/4 pound (340 g) total, scrubbed and quartered 4 large garlic cloves, peeled and cut into quarters 1/4 pound (115 g) tiny green beans, trimmed 1 tablespoon (15 ml) olive oil 2 tablespoons (30 ml) fat-free low-sodium canned chicken broth salt (optional) and freshly ground pepper to taste 1 tablespoon (15 l) chopped fresh basil or 1 teaspoon (5 ml) crushed dried 1. Place the potatoes and garlic in saucepan; cover with cold water. Bring to a boil over medium-high heat. Reduce heat and simmer until tender when pierced with the tip of a knife, about 15 minutes. Drain. 2. Meanwhile, blanch beans in boiling water for 3 minutes. Drain and set aside. 3. Drizzle potatoes and garlic with olive oil and chicken broth. Toss to coat evenly. Season with salt (if using) and pepper. Add beans and basil; toss again. Serve at once. Per serving: 107 calories (28% calories from fat), 2 g protein, 4 g total fat (0.5 g saturated fat), 18 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 6 mg sodium Exchanges: 1 carbohydrate (1 bread/starch), 1 fat Apples with Cheese Choose a perfect medium-sized (apple (Granny Smith, Golden Delicious, or Gala) and a 1-ounce (28 g) wedge of fat-free sharp cheddar cheese for each person. Arrange on dessert plates and offer small knives for cutting into eating portions.     Per serving: 122 calories (4% calories from fat), 8 g protein, 1 g total fat (0.1 g saturated fat), 22 g carbohydrate, 4 g dietary fiber, 3 g cholesterol, 223 mg sodium Exchanges: 1 very lean meat, 1 1/2 carbohydrate (1 1/2 fruit)

Black Pepper Chicken Curry
For you who don't care for seafood

In this rich South Indian curry, the sweetness of the fried cashews complements the heat of the pepper.

Yield: 4 servings

2 teaspoons ground coriander
2 teaspoons ground cumin
1 1/2 teaspoons coarsely crushed black peppercorns
1/2 teaspoon turmeric
1 teaspoon salt
1 3/4 pounds skinless, boneless chicken thighs, cut into 11/2-inch pieces
1/4 cup plus 2 tablespoons vegetable oil
2 medium onions, thinly sliced
1 large garlic clove, minced
1 1/2 teaspoons minced fresh ginger
1 teaspoon minced serrano or Thai chile
3/4 cup canned unsweetened coconut milk
1/4 cup water
1/2 cup broken raw cashews
1 teaspoon fresh lemon juice

Serve with steamed rice.

1. In a bowl, combine the coriander with the cumin, peppercorns, turmeric and 1/4 teaspoon of the salt. Add the chicken and rub with the spices to coat. Cover with plastic wrap and let stand at room temperature for 20 to 30 minutes.

2. In a large deep nonstick skillet, heat 1/4 cup of the oil. Add the onions and cook over moderately high heat, stirring occasionally, until golden, about 8 minutes. Add the chicken, garlic, ginger, serrano chile and the remaining 3/4 teaspoon of salt and cook, stirring occasionally, until the chicken is golden brown and just cooked through, about 10 minutes. Stir in 1/4 cup of the coconut milk and the water, then cover and cook over low heat for 20 minutes.

3. Meanwhile, in a small skillet, heat the remaining 2 tablespoons of oil. Add the cashews and cook over moderate heat, stirring constantly, until golden brown, 4 to 5 minutes. Drain on paper towels.

4. Add the remaining 1/2 cup of coconut milk and the lemon juice to the chicken and simmer, stirring. Transfer to a bowl, sprinkle with the cashews; serve hot.

Wine Recommendation:

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Honey Chili Chicken
serves 5

1 fryer chicken (3-4 lbs.)
1/2 cup all purpose flour
1/2 tsp. salt
4-5 cups vegetable oil for frying
1/3 cup water
1/3 cup lemon
2 tsp. cornstarch
4 tsp. Chinese chili sauce (available at GongShee)
2 tsp. soy sauce
1 1/2 tsp. fresh ginger, minced
3 Tbs. honey
6 green onions, sliced lengthwise thin

Rinse chicken and cut into small serving size pieces. In a large bowl combine flour and salt. Add chicken pieces and toss. Make sure you coat each piece well.

Heat oil in a large skillet over high heat. Add chicken, one piece at a time, (only cook a few pieces at a time.) Cook until golden, about 5 minutes. Drain on paper towels. Repeat with all chicken pieces.

Remove all but 1 Tbs. oil from skillet. Combine water, lemon juice, cornstarch, chili sauce and soy sauce in a small bowl. Mix well.

Add ginger to skillet. Fry for 1 minute. Add honey. Cook and stir for 1 minute. Stir in cornstarch-chili mixture. Cook and stir until sauce boils, about 1 minute. Stir in chicken pieces. Cook and stir until heated thoroughly, about 3 minutes. Stir in onions. Cook and stir for about 1 minute more. Serve.

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Recipe for chicken fried steak

Down-Home Chicken Fried Steak

Ingredients:

1 1/2 pound top round steak (1/2 inch thick)

1 beaten egg

1 tablespoon milk

1 cup fine cracker crumbs

1/4 cup oil

Method:

Pound steak 1/4 inch thick. Cut into serving pieces. Blend egg and milk and dip meat into egg mixture, and then into the crumbs.

Slowly brown meat in hot oil, turning once. Cover, cook over low heat for 45-60 minutes, until meat is tender. Season with salt and pepper if desired.

Title: Recipe for chicken fried steak
Description: This recipe for chicken fried steak is sure to please. Add a baked potato and a salad, and you have a complete meal.

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