Ron's Recipes

Ron's Recipes tag:ronsrecipes.com,2008://1 2008-02-24T19:43:58Z Ron's Recipes is the site to visit for great, low-fat meals! Saturated fat is THE ENEMY at Ron's Recipes. Movable Type 3.35 Lentil Casserole tag:ronsrecipes.com,2008://1.13 2008-02-24T19:39:07Z 2008-02-24T19:43:58Z

Mmmmm . . . lentils . . . Homer Simpson might be a donut freak, but that's only because he's never tried this delicious lowfat lentil casserole! Preheat oven to 350. 2-2/3 cups water 3/4 cup lentils, uncooked 1/2 cup brown rice 2/3 cup onion, chopped 1/2 sweet green pepper, cored, seeded, and finely diced 1-1/4 cups white wine 2 cloves minced garlic 1 ounce grated Cheddar cheese You can go with fat-free cheese if you like) 1/4 teaspoon oregano 1/4 teaspoon thyme 1/2 teaspoon basil Salt and pepper to taste Combine all of the ingredients (except the cheese) in a large bowl. Pour the mixture into a 1-1/2 quart casserole. Place the casserole (uncovered) into the oven and bake for 1-1/2 to 2 hours. Remove when casserole is moist but firm. Sprinkle with Cheddar cheese and bake for another five minutes. Delicious! Braised Steak with Green Peppers tag:ronsrecipes.com,2008://1.12 2008-01-20T16:54:13Z 2008-01-20T17:05:30Z

Not all steak is meant to be grilled. There, I said it. Occasionally, steak is best when braised. Try this delicious lowfat recipe and see for yourself. 1 1/2 lbs. lean steak, cut into 1/4" strips 2 tablespoons all purpose flour 1 tablespoon vegetable oil 1/2 teaspoons salt 1/4 teaspoons freshly ground pepper 1 3/4 cup beef broth 1 cup canned tomatoes (with juice) 1 onion, sliced 1 clove garlic, minced 1 large green pepper, cut in strips OR 1 medium zucchini, cut into chunks 1 1/2 teaspoon Worcestershire sauce ALSO Prepare 3 cups rice Coat strips of round steak with flour mixed with salt and pepper. Heat oil in a large pan. Brown meat well on all sides, drain off any fat. Add beef broth, tomato juice (reserving the tomato pieces for later), onion and garlic to the meat. Cover and simmer about 1 hour until meat is tender. Add tomato pieces, green pepper strips or zucchini chunks and Worcestershire sauce. Stir-cook 4 to 5 minutes longer. Serve over rice Minestrone Soup tag:ronsrecipes.com,2008://1.11 2008-01-19T22:15:15Z 2008-01-20T17:45:47Z

I'm not descended from Italians, but I wish I was. I love all kinds of Italian food! I really love low fat minestrone soup. Give my recipe a try: 1/2 cup fresh onions, chopped 2 cloves fresh garlic, minced 20 oz. chicken or vegetable broth 1 1/2 cup water 6 oz. tomato paste Italian seasoning to taste, about a teaspoon 1/4 teaspoons black pepper 15 oz. can mixed vegetables drained 1/2 cup elbow macaroni or small shell pasta, uncooked Put onions and garlic in a medium pot and cook until tender. Add broth, water, tomato paste, seasoning, and black pepper to the onions and garlic. Stir and bring to a boil. Reduce heat to low and cook for ten minutes. Add mixed vegetables and macaroni. Bring to a boil. Reduce heat to low and cook ten minutes, or until macaroni is done. Serves six Healthy Easy Homemade Pepperoni Pizza tag:ronsrecipes.com,2007://1.10 2007-10-11T20:22:10Z 2007-10-11T20:37:06Z

When I invite friends over for pizza, they always show up. That's because it's so good! And it's low-saturated-fat, too, of course. This recipe is simple. You'll need a double Chef Boy-Ar-Dee pizza mix, and follow its instructions for mixing...

8 oz. grated mozzarella cheese

1/2 cup Italian blend grated hard cheese

1 package Turkey pepperoni

2 tsp. oregano, or blended Italian seasoning

Olive oil

Fresh squeezed garlic, about three cloves

]]> When the recipe on the box says to use vegetable oil, substitute olive oil instead. Spread the dough out on an oiled pizza pan. The box says you're making two pizzas, fuggedaboutit. You're making one BIG, THICK-CRUSTED pizza! Pour the sauce on, then place the turkey pepperoni all over the sauce. I start in the middle and spiral outwards. Next, sprinkle the crushed garlic all over. Now add the mozzarella. Next, the blended grated hard cheese, about a half-cup. Now, sprinkle the oregano or Italian blend all over, about a couple of teaspoons' worth. Feel free to add the Parmesan cheese that came in the mix as well. I bake mine at the recommended temperature for exactly 22 minutes. That makes the crust just a healthy shade of brown. This big pizza will serve 4-5, and the leftovers are DELICIOUS when warmed up! Citrus Chicken from Heaven tag:ronsrecipes.com,2007://1.9 2007-09-23T23:11:24Z 2007-09-23T23:33:37Z

This delicious chicken offering has a spicy cumin overtone softened by citrus zest. So good you'll cry! Serves 4-5. 4 boneless, skinless chicken breasts 1 tbsp. dried oregano 1 tsp. ground cumin 2-4 garlic cloves, squeezed zest and juice of 1 lime, 1 lemon 1 tsp. salt 1 tsp. black pepper 1/4 cup olive oil Place all ingredients in a gallon ziplock bag and shake until all chicken breasts are well-covered. Put bag in the fridge for 1/2 hour or more, up to four hours. Place chicken on the grill, upper rack recommended. Pour remaining marinade over meat. Cook until just done inside (5-7 minutes). Turn once during cooking. Remove from fire, serve, and start crying because it's so delicious and healthy! Healthy Fries tag:ronsrecipes.com,2007://1.8 2007-09-07T01:17:02Z 2007-09-07T01:23:51Z

I have always had a passion for French fries. But they are one of the highest sources of saturated fat in the American diet. But don't despair! Ron's healthy fries taste every bit as good as the real thing! And they are very kind to your arteries. Ingredients for two servings: Two 4" potatoes 1/4 cup olive oil 1 tbsp balsamic vinegar 1 tsp Greek seasoning 1/4 cup Parmesan or Italian blend grated cheese Start by washing the potatoes and cutting them into fries with a French fry cutter or by hand. Put all ingredients into a gallon ziplock back and shake vigorously. Place fries separately on the top rack of your grill. Bake until crispy and slightly brown around the edges. Server as is, or dip in ketchup like regular fries. Hardware You're Going to Need tag:ronsrecipes.com,2007://1.7 2007-09-05T23:50:28Z 2007-09-06T01:41:25Z

First of all, you charcoal grilling purists, no offense intended, but you may as well leave now. I have cooked hundreds of meals over charcoal. And yes, it adds a distinctive flavor impossible to duplicate with gas. But the problem...

Gas grills are highly recommended as the heat source of choice.]]> garlic press. There just ain't any better garlic flavoring out there than fresh-pressed fresh garlic. Second best is frozen cloves. Yes, thawed formerly frozen cloves lose all of their crispness. But IMHO they still taste better than diced garlic in a jar. I have heard of the existence of garlic powder. If such a travesty really exists, AVOID IT AT ALL COSTS! Diced garlic in a jar should be your LAST resort. You'll need a zester for citrus. If you don't know what one is (I didn't a couple of months ago), ask for one in a cooking supplies store. It will change your life for the better. A french fry cutter is excellent for helping you dice potatoes. Have good, razor sharp knives on hand as well. No need to lose a fingertip to dull cutlery. Skewers are esential for a grilling artiste. Some soak bamboo, I just use metal ones. You can get a bodacious gas grill these days for 200 bucks. Make sure you have at least one upper rack, three levels is better. You'll also need gallon zip-lock bags for shaking up mixtures. Buy them in quantity! Practically every veggie recipe I post will need them. Got all that? Great! Let's get cooking healthy!]]> Cheesy, Oniony, Healthy Grilled Hash tag:ronsrecipes.com,2007://1.6 2007-09-05T23:33:13Z 2007-09-07T01:24:42Z

Serves two (adjust as needed) Two medium potatoes 1/2 sweet onion 1/4 cup olive oil 2 tbsp. balsamic vinegar Two cloves garlic, squeezed 1/4 cup Parmesan cheese, or dried Italian cheese blend 1 tsp. Greek seasoning Dice the veggies. Put them in a gallon zip-lock bag. Add the rest of the ingredients. Close the bag and shake vigorously to mix. Your grilling options are either to use a Teflon vessel or triple-folded aluminum foil with PAM sprayed on it. Either way, grill for about ten minutes over a hot fire, stirring every couple of minutes. Test by trying a piece of potato. When it's tender, it's done. An EXCELLENT accompaniment to any grilled meat. Essential Spices and Other Edibles tag:ronsrecipes.com,2007://1.5 2007-09-05T22:55:23Z 2007-10-01T23:27:18Z

What spices must be on your shelves if you would like try any of Ron's recipes? Well, I don't use a ton of spices. And I also stay away from exotic, expensive stuff like saffron. In fact, with a fond...

meatball chef. But I never hear any complaints from my dinner guests! I have a lot of irons in the fire. Besides my 40 HPW job, I also run a website business. I host sites for customers, but I also maintain four heavy-duty sites of my own that require lots of creative content. Ergo, I have to stick with a few tried-and-true ingredients to cook with. I don't have time to experiment. Following are the essential spices and edibles you'll need to have on hand to successfully replicate Ron's recipes.]]> Montreal steak spice clone. Since I have a Sam's Club within a mile of my house, I prefer the Tone's seasonings they sell cheaply there. Tone's has a Canadian Steak Seasoning that's pretty darned good for the price. But every spice manufacturer makes something similar. Look for Montreal or Canadian in the product name. Next, you'll need Greek seasoning. A hundred miles from my Bentonville, Arkansas home lies the city of Harrison. Cavendar's Greek Seasoning is produced there, and it's the best I've found. I buy it in the BIG containers. You will need LOTS of olive oil. I buy it by the two-liter bottle at Sam's. A true gourmet might detect the taste difference between high-dollar brands and good basic oils, but not this meatball chef. Tarragon is the fish spice extraordinaire. Get some. You're going to need cumin, paprika, oregano (Italian blends of leafy spices are even better), shallots (I find them dried in jars at T.J.Maxx, fresh is obviously better), fresh garlic, coarse-ground black pepper, ground cayenne pepper, thyme, and chili powder. In the fridge, you'll need to keep Parmesan cheese (or a better substitute is a hand-grated blend of Italian dry cheeses, most stores have it). Some gourmets insist on ground sea salt. Personally, I use a lower-sodium blend from Morton. I can't taste the difference. And good old generic seasoned salt can be used to enhance just about anything. Sprinkle into any recipe I post as needed. So make sure you have those items in your spice cabinet and fridge, and hang on!]]> Grilled Slightly Smoky Salmon tag:ronsrecipes.com,2007://1.4 2007-09-05T22:38:58Z 2007-09-07T01:25:11Z

Serves two (adjust as needed). Two skinless salmon filets, about 6 oz. each 1/3 cup olive oil 1/8 cup balsamic vinegar 1 tbsp. seafood citrus-twanged seasoning, such as Tone's Salmon & Seafood Seasoning 1 tsp. liquid smoke Juice from a lemon (zest optional) Mix all ingredients up in a bowl wide enough to accommodate both filets side by side. Place filets in the mixture. Marinade for at least an hour. Place on hot grill (second level the best). Cook for three minutes, turn, pour remainder of mixture on filets, cook three more. You want the salmon slightly crispy on the edges. Try not to cry tears of joy as you savor your heart-healthy meal! Olive Oil: Your Friend tag:ronsrecipes.com,2007://1.3 2007-08-31T14:51:30Z 2007-09-05T22:50:16Z

All fat is not bad. In fact, the fats in olive oil are good for you. That's why you should reach for the olive oil and leave the shortening alone whenever possible. Olive oil adds a unique, delicious flavor to whatever it is you're cooking. I prefer extra virgin, which is the darkest and richest form. You can get lighter, less flavorful versions as well. For a good example of how olive oil can transform ordinary food, try popping corn with it. When it's done, sprinkle a little oregano and Parmesan on it. Presto! Mediterranean popcorn! So when you see any recipes that call for shortening, try substituting olive oil for a delicious, healthy alternative. The Bare Basics tag:ronsrecipes.com,2007://1.2 2007-08-29T19:48:47Z 2007-08-29T20:00:09Z

Okay, let's get a few things straight. Saturated fat is THE ENEMY. Saturated fat is the nasty stuff that ends up clogging your arteries. True, some of us are genetically disposed towards clogged or clear arteries, but regardless, saturated fat is the bad guy, the evil intruder that Ron's Recipes seeks to avoid. Not all of my recipes are low in calories. I'm a firm believer in different calories acting differently within your digestive system depending on where they come from. I believe calories from saturated fat go straight to excess weight. I believe calories from olive oil get burned up. The scientific proof? I ain't got none. But I know that my own weight ups and downs have been closely tied to my own consumption of saturated vs. unsaturated fats. And another thing: I don't have a clue what trans fats are and why they are so evil. I don't care. Ron's Recipes is based on saturated fat (which has LONG been proven to be dangerous) being the ENEMY. The recipes contained herein reflect that basic tenet. So ride along as I present you with a cornucopia of delicious recipes that are designed to keep your arteries smoothly pumping blood, instead of straining against nasty blockage. Welcome to Ron's Recipes! tag:ronsrecipes.com,2007://1.1 2007-08-29T19:27:42Z 2007-08-29T21:37:21Z

A big hearty low-fat welcome to all of you! Ron's Recipes is the site where you can find absolutely delicious low-fat recipes guaranteed to be kinder to your artery walls than fried food! I decided about ten years ago at the age of 38 that I wasn't getting any younger and I'd better start eating healthy. By "healthy," I mean no more McDonald's fries. No more greasy bacon and egg breakfasts. No more fried chicken. Now here's the best part: You can still engage in a little guilty pleasure every now and then! For instance, about every couple of weeks or so, I indulge in two eggs over easy with bacon and hash browns at the local greasy spoon. I just make sure to eat healthy otherwise. Now you'll notice that salt is liberally used at Ron's Recipes. I have mild high blood pressure that I keep under control with 40 mg of Diovan daily. My blood pressure has crept up very gradually until I went on the medication a couple of years ago. Would cutting back on salt help? Maybe. I have switched to a lower sodium blend that Morton has started marketing. But the fact is that I'm comfortable eating salt without guilt, as long as I keep taking my small dose of Diovan daily. But feel free to use salt substitutes if you need instead of the real thing where you can. I use lots of mixes instead of breaking marinades and spice blends down to the basics. That's because I work a full-time job and produce columns for three other websites. I just don't have time to be a gourmet chef (YET!). I'll describe each mix under the ingredients category. I'll also try to add a new recipe every week. So please sign up for the email updates. It's all automatic, and I solemnly swear not to do anything underhanded with your email information. So let's get started eating healthy and deliciously!