MTSU Faculty & Staff Health & Wellness Program

Summer 2007

Katherine Giles, RD & Christy Davis

Session 6: Recipe Modification

Below are 6 recipes we will be preparing for everyone to try. In the space provided, please make note of any modifications to the original recipes and other modification options if applicable. ENJOY!

Entrées Side Dishes Desserts

Chicken Adobo Broccoli Casserole Mixed Fruit

Linguine with Vegetables Tasty Taters Chocolate Cupcakes

Spiced Cake Cupcakes

Chicken Adobo

Yields: 4-6 servings

2 lbs. skinless chicken

¼ cup vinegar

1 tbsp. soy sauce

1 clove garlic, crushed

8 whole peppercorns, crushed

Wash chicken & cut into serving pieces. Add vinegar to chicken in 4-quart sauce pan. Add soy sauce, garlic, and peppercorns. Do not stir chicken until it has started to boil. Cover and simmer chicken until cooked, approximately 30-45 minutes. If necessary, add water. Remove chicken from heat. Fry some garlic in olive oil. When browned, add chicken without liquids & fry until browned. Add liquid; simmer for 5-10 minutes. Serving Suggestion: Add to long-grain brown rice.

Modifications? Other suggestions?

Linguine with Vegetables

Yields: 6 servings

2 tbsp. olive oil½ cup heavy cream

1 medium onion2 tsp. dried basil

2 cloves garlic, minced3 scallions, sliced

½ lb. mushrooms, slicedSalt & pepper to taste

2 carrots, shredded1 lb. linguine, cooked & drained

1 cup broccoli floweretsParmesan cheese to taste

1 lb. asparagus, sliced diagonally½ bunch Italian parsley, chopped

½ cup chicken broth

Heat oil in wok or large sauté pan. Stir-fry onion & garlic for 1 minute. Add mushrooms, carrots, & broccoli; cook 1 minute. Add asparagus and cook 1 more minute. Add chicken broth and heavy cream; cook several minutes, but do not allow liquid to boil. Add basil, scallions, salt, and pepper; cook 1 more minute. Toss in pasta and cheese. Serve on a large platter sprinkled with chopped parsley.

Modifications? Other suggestions?

Broccoli Casserole

3 tbsp. butter½ tsp. garlic

1 medium onion¼ tsp. pepper

2-10 ounce pkg. broccoli½ tsp. Worcestershire sauce

1 can cream of mushroom½ tsp. salt

1 cup sharp cheddar cheese, shredded1 ½ tsp. lemon

1 cup mayonnaise½ cup bread crumbs

2 eggsShredded cheese & bread crumbs for top

Butter glass dish. Pour mixture in dish and top lightly with additional shredded cheese & bread crumbs. Bake at 350 degrees for 45 minutes.

Modifications? Other suggestions?

Tasty Taters

Yields: 1 serving

Baking potatoes

Olive oil spray

Salt substitute (Suggestion: Mrs. Dash’s Seasoning)

Halve baking potatoes lengthwise. Rub cut side with olive oil spray & sprinkle with salt substitute. Bake at 350 degrees for 1 ½ hours or microwave uncovered on high approximately 4 minutes per potato.

Modifications? Other suggestions?

Magic Fruit

Yields: 8 servings

1 can lite fruit cocktail, undrained 2 apples, cored & cubed

1 can lite pear slices, chopped & undrained1 cup strawberries, chopped

1 can lite pineapple chunks, undrained 1 small pkg. sugar-free instant

vanilla pudding

Combine all fruit & mix well. Stir in pudding mix (dry). Cover and refrigerate for 8 hours or overnight.

Modifications? Other suggestions?

Chocolate Cupcakes

Yields: 20-24 servings

1 box chocolate cake mix

1 1/3 cups water

1/3 cup vegetable oil

3 large eggs

Preheat oven to 350 degrees for metal or glass pans; preheat oven to 325 degrees for dark or coated pans. Place baking cups in pan. Blend cake mix, water, oil, and eggs in large bowl with a hand mixer on low speed until moistened. Beat at medium speed for 2 minutes. Pour batter into pans and bake immediately for 18-21 minutes. Cupcakes are done when toothpick inserted into center comes out clean.

Modifications? Other suggestions?

Spiced Cake Cupcakes

Yields: 20-24 servings

1 box spiced cake mix

1 1/3 cups water

1/3 cup vegetable oil

3 large eggs

Modifications? Other suggestions?