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Almond Chicken Salad

Almond Chicken Salad

4 cups cooked chicken

1 cup seedless grapes(green and halved lengthwise)

1 cup(4 oz) chedder cheese, shredded

2/3 cup toasted, sliced almonds(toast at 350 degrees for 10 minutes in a shallow baking pan)

2/3 cup sweet pickles, thinly sliced

1/4 cup celery, chopped

1/4 cup green olives, sliced

2/3 cup mayonnaise(go here if you’d like to learn to make some)

3/4 tsp seasoned salt

Lettuce leaves(optional)

In a large bowl, combine chicken, grapes, cheese, almonds(completely cooled), pickles, celery and olives.  In a separate bowl, mix mayo and seasoned salt until well blended.   Pour mayonnaise over chicken mixture and toss lightly to coat evenly.  Cover and refrigerate for at least 2 hours.  Serve on lettuce if desired.  Serves 8

Week of March 7, 2016

Week of March 7, 2016

Greek Yogurt Chicken Salad

Chciken Salad with grapes
YIELD
Makes 4 servings
ACTIVE TIME
15 min
TOTAL TIME
30 min

INGREDIENTS

    • 1 1/2 pounds chicken
    • 5 cups water
    • 1 3/4 cups chicken broth
    • 1/3 cup plain Greek yogurt
    • 1/3 cup mayonnaise
    • 1 tablespoon Dijon mustard
    • 1 cup seedless grapes, halved crosswise
    • 1 cup coarsely chopped walnuts (3 ounces)
    • 1 med chopped red apple

PREPARATION

    1. Toss chicken with 2 teaspoons salt.
    2. Bring water and broth to a boil in a large saucepan, then add chicken and cook at a bare simmer, uncovered, stirring occasionally, until just cooked through, about 5 minutes. Drain and cool, then tear into 1-inch chunks.
    3. Meanwhile, stir together yogurt, mayonnaise, and mustard.
    4. Stir chicken and remaining ingredients into dressing with salt and pepper to taste.
Serve with:
sliced tomatoes; green beans with lemon and my personal favorite is on toasted foccacia bread

Slow Cooker/Pressure Pot Roast

Directions for pressure pot included below

1 chuck roast (3 pounds)
Olive oil
1 pound carrots, peeled and cut into large chunks
2 pounds potatoes, peeled and cut into large chunks
1 onion, peeled and cut into large chunks
2 stalks celery, cut into large chunks (optional)
1 cup beef broth
1 tablespoons corn starch

SEASONING MIX –

2 tablespoons steak seasoning
1 tablespoon kosher salt
1 tablespoon dried thyme
1 tablespoon dried rosemary

Directions

Combine together seasoning mix in a small bowl. Set aside.

Coat both sides of meat with olive oil. Sprinkle on a third of the seasoning mix onto each side.

Sear both sides of the meat in a large skillet over medium-high heat. Transfer roast to slow cooker.

Place the vegetables in a large bowl. Drizzle on a little olive oil to coat vegetables. Sprinkle on the remaining seasoning mix. Add the vegetables to the same skillet that was used to sear the meat. Sauté for about five minutes – stirring occasionally.

Transfer the vegetables to the top of the roast in the slow cooker. Pour in the beef broth. Cover with lid.

CROCK POT – Cook on low for 9 hours or on high for 6 hours.

PRESSURE/INSTANT POT – Those of you who have Pressure Pots can easily make this with the 45 minutes or a 1 hour setting.  I throw some of the veggies in the bottom with the broth(Like 1 carrot, 1 stalk celery, half potato and 1/4 onion) for flavor but, add the majority of them at the end for 15 minutes. I remove the pressure for a quick fix, add the main veggies on top of the roast and cook another 15 minutes at the end.  You may choose to remove the roast and brown it under your broiler while the veggies cook in the juices of the pressure pot! Remove and drain the juice to make a nice gravy.

Using a turkey baster, retrieve most of the cooking juices from the slow cooker. Transfer juices to a small sauce pan and bring to a simmer over medium heat on the stovetop. Whisk together the cornstarch with a little water. Blend into the pan juices while whisking. Bring back to a simmer until thickened. Taste and adjust seasoning as needed.

Transfer the roast and vegetables to a large platter. Ladle the gravy over. Serve immediately.

 

Cilantro and Lime Steak Skewers

Ingredients

  • 1/4 cup extra virgin olive oil
  • 1 lime juice
  • 2 Tbsp cilantro, chopped
  • 1 green onion, thinly sliced
  • 1 clove garlic, pressed
  • 1 pinch Sea Salt(click here to read why I prefer this or pink himalayan salt)
  • 1/4 tsp pepper
  • 1 lb skirt steak

Directions

  1. Begin by mixing all of the marinade ingredients (everything except the steak) in a small mason jar. Shake vigorously and set aside.
  2. Using a meat mallet, pound your skirt steak with the knurled side until it is uniformly thick. The thinner you get it, the easier it will be to eat.
  3. Place the steak into a ziplock bag, cover with the marinade, and mix around to evenly coat the meat. Refrigerate for at least 30 minutes, up to 90 minutes. During this time, you should also soak your wooden skewers, about 12-15 of them.
  4. Remove the steak from the bag, place on a cutting board, and cut into 1/2″ strips against the grain of the meat. This will also help it be less chewy. (refer to the included recipe images, if needed).
  5. Preheat your grill with 2/3 as medium high heat, and 1/3 with little (or no) heat. This will set up the heat zones to cook the meat while not burning the skewer handles.
  6. Weave the meat onto the skewers.
  7. Place the skewers onto your grill, with the handles over the cool zone so they do not char. Cook for approximately 3-4 minutes per side. When they freely release from the grates, they are ready to flip.
  8. When cooked through (about 8 minutes, maybe a little more depending on how thick they are), remove from heat. Allow to rest 5 minutes, then serve!

Shepard’s Pie (PALEO)

Ingredients

  • 1 Tbsp unsalted butter
  • 1 yellow onion, thinly sliced
  • 2 raw carrot, grated
  • 1 zucchini, grated
  • 1 yellow squash, grated
  • Salt and pepper, to taste
  • 2 head cauliflower
  • 2 lb ground beef, pork or lamb would also work
  • 2 Tbsp sausage seasoning

Directions

  1. Preheat the oven to 350 degrees.
  2. Melt the butter in a heavy skillet over medium heat.
  3. Sauté the onion, carrots, zucchini, and yellow squash until tender, and season with salt and pepper to taste.
  4. Chop the cauliflower into small chunks, and cover it with water in a large soup pot.
  5. Bring the water to a boil, cover it with a lid, and cook the cauliflower until fork tender (about 15 minutes).
  6. Season the ground meat with the Sausage Seasoning, and mix thoroughly.
  7. Place the meat in a 9×13-inch baking dish, and pat it down to a uniform thickness.
  8. Cover the meat with an even layer of the sautéed vegetables, and bake for 40 minutes.
  9. Drain the water from the cauliflower, and place the cauliflower in a food processor or high speed blender, processing until creamy.
  10. Remove the meat from the oven, and set the oven to broil on high.
  11. Pour an even layer of the cauliflower over the meat, and broil for 10-15 minutes until the cauliflower has golden peaks.

Dilled Sockeye Salmon

 

Ingredients

  • 3 Tbsp unsalted butter, divided
  • 3/4 lb Sockeye Salmon, wild caught
  • 1/2 tsp sea salt or pink himalayan salt(click to read why I prefer these over regular table salt)
  • 1/2 tsp pepper
  • 1 tsp garlic powder
  • 1 tsp dill
  • 3 clove garlic, minced

Directions

  1. Preheat your oven to 400 degrees.
  2. Place three tablespoons of the butter on the bottom of a large baking dish, divided into several equal portions.
  3. Rinse the salmon under cool water, and pat dry.
  4. Place the salmon in the large baking dish.
  5. Sprinkle the salmon with the salt, black pepper, garlic powder, and dried dill.
  6. Place one tablespoon of butter, divided into four equal portions, on top of the salmon.
  7. Bake the salmon for 20 minutes.
  8. Remove the salmon from the oven, and add the minced garlic to the dish.
  9. Bake the salmon for an additional 10 minutes before serving.

SHOPPING LIST

MEAT

1 1/2 lbs chicken

2 lb chuck roast

1-2 lbs skirt steak

1 lb ground beef, lamb, turkey or pork

1 1/2 lbs sockeye salmon, wild caught

DAIRY

Plain Greek Yogurt

PRODUCE

Grapes

Med Red Apple

2 lbs potatoes(PALEO diets use white sweet potato)

Celery

Carrots

2 med onions

Cilantro

Green Onins

Lime

Yellow and green Zucchini

2 heads cauliflower

Don’t forget green beans, broccoli, artichokes, asparagus, tomatoes, cucumbers, red and green peppers, mushrooms, cabbage and salad fixings for sides!!

SPICES/OIL

Garlic salt

Garlic powder

Olive oil

Salt, Pink or Sea Salt(click to read why I prefer these over regular table salt)

Pepper

Steak Seasoning

Thyme

Rosemary

Sausage Seasoning

Dill

MISC.

Chicken broth

Beef broth

Dijon Mustard

Mayonnaise(click here if you want to see how easy it is to make your own)

Walnuts

Wooden skewers

Your’re welcome enjoy!!

 

Truth about salt

ALL  SALT COMES FROM THE SEA!

Yes, you read that right. All salt is sodium chloride (NaCl), and it all comes from seawater — even table salt.  Your table salt is actually 97.5% sodium chloride and 2.5% chemicals, such as moisture absorbents, and iodine. Dried at over 1,200 degrees Fahrenheit, the excessive heat alters the natural structure of the salt.

Salt is essential for life – you cannot live without it. However, most people simply don’t realize that there are enormous differences between the standard, refined table and cooking salt most of you are accustomed to using and natural health-promoting salt.

Table Salt

Table salt is typically mined from salt deposits, remnants of older bodies of seawater that have since dried up and are long gone. The deposits are washed with water to dissolve the salt, forming a salt solution which is then evaporated under vacuum to form crystals. Table salt is processed to purify and strip it of all other minerals and contaminants, and then supplemented with anti-caking substances, such as sodium aluminosilicate, silicon dioxide, and magnesium carbonate. Table salt is usually about 98% sodium chloride, with about 2% by weight of an anti-caking agent. Table salt may be iodized; in which case, potassium iodide (or another iodine source) is added. Table salt tends to be a little denser from the evaporation method used.

Sea Salt

Sea salt is crystallized from current bodies of seawater, either by open-air solar evaporation (usually more expensive sea salts on the market come from this evaporation method) or by a quicker vacuum evaporation process. Sea salt is either sold as unrefined or refined. The unrefined sea salt is unwashed and therefore may appear grey in color from sediment and clay impurities. Unrefined sea salt is also coated in trace minerals, algae, and even marine bacteria that can tolerate high levels of salt. All these may contribute to a more complex flavor. Of course, if you look at the amount of salt you actually sprinkle on a large grilled steak, for example, whether or not those trace impurities really contribute much flavor to your food is up for debate.

On the other hand, refined sea salt is washed to strip it of its trace minerals and clay/sediment contaminants, purifying it into a salt that is just like table salt. Again, sea salt is sodium chloride, just like table salt, and if it is unrefined, then it is most likely contaminated with trace amounts of other compounds or materials, but otherwise, it’s still sodium chloride. Sea salt may have a flakier texture, especially depending on the method used to collect and dry it.

Himalayan Pink Salt

Pink Salt

As a natural source of sodium, Himalayan salt provides an essential mineral for healthy bodily functions. Sodium helps to regulate blood volume and thus blood pressure, as well as helping to control muscle contractions, nerve transmissions and heart functions. Sodium can be found naturally in a number of foods, but it can also be consumed as added salt, as in the case of Himalayan salt. The daily recommended amount of sodium to be consumed daily is between 1500 mg and 2300 mg, for men and women between the ages of 9 and 50.

Himalayan Salt contains the same 84 trace minerals and elements that are found in the human body, that alone is quite impressive! A few of these minerals include: sodium chloride, sulphate, calcium, potassium and magnesium. When using this salt, you are actually getting less sodium intake per serving than regular table salt because it is less refined and the pieces are larger. Therefore Himalayan salt has less sodium per serving because the crystals or flakes take up less room than the highly processed table salt variety.

Dairy Free Frosting – 2 ingredients!!

Dairy Free Frosting – 2 ingredients!!

Chocolate frosting

2-Ingredient Chocolate Fudge Frosting

Yield: 1 & 3/4 cups

Ingredients:

    • 1 can (400 ml) full-fat coconut milk(can be found in the Asian section of the grocery store)
    • 1 bag dark, non-dairy chocolate chips (can be found on AMAZON)
    • OPTION -Because they are quite costly you can use half the candy and add 1/2 cup crunchy peanut butter

 

1. Chill can of full-fat coconut milk in the fridge overnight. When ready, flip can over and open with can opener. Pour off the water (you can save it for a smoothie or discard). Scoop only the solid white coconut cream into a pot. Add the chocolate chips into the pot as well and gently melt the coconut cream and the chocolate chips together over low heat. Stir frequently and be careful not to burn.

2. Transfer this mixture into a bowl (cover with wrap) and then into the fridge for 2-3 hours (or overnight) until it firms up enough to whip into frosting. You really just have to eyeball it as I expect the timing for individual batches will differ depending on how cold your fridge is. I put it in the fridge overnight and then left it on the counter for the entire morning until I was ready to frost the cupcakes in the afternoon.

3. When it’s firmed enough to your liking, whip it with electric beaters until smooth and creamy. If it’s still too firm, you can leave it out on the counter for a bit longer. I didn’t need to add any milk to thin it out or any sugar to sweeten – it was just perfect as is! If your batch tastes bitter, you can always add a bit of sweetener to your taste. I also like to add a small pinch of fine grain sea salt to make the flavours pop.

Note: On a hot day, this frosting could melt. Be sure to keep frosted cupcakes in the fridge until ready to enjoy.

****For a tasty treat try adding 1/2 cup of peanut butter to this!!!!

No Bowl Chocolate Cake no eggs, no butter no milk??

Chocolate cake

Personally I prefer an unfrosted cake, I am not a fan of sweets.  But, you can do whatever you want with this one as far as the frosting goes, shave some chocolate on it as well or ad a raspberry to the top.  Anything goes!!  Enjoy.

CHOCOLATE CRAZY CAKE

Ingredients

  • 1 1/2 Cups flour (all-purpose)
  • 3 Tbsp. cocoa (unsweetened)
  • 1 Cup sugar (All purpose sugar – Granulated Pure Cane Sugar)
  • 1 tsp. baking soda
  • 1/2 tsp.  salt
  • 1 tsp. white vinegar
  • 1 tsp.  pure vanilla extract
  • 5 Tbsp. vegetable oil
  • 1 Cup water

Directions (picture tutorial below)
Preheat oven to 350 degrees F.

Mix first 5 dry ingredients in a greased 8″ square baking pan.  Make 3 depressions in dry ingredients – two small, one larger (see #3 in photo below). Pour vinegar in one depression, vanilla in the other and the vegetable oil in third larger depression.  Pour water over all.  Mix well until smooth.

Bake on middle rack of oven for 35 minutes.  Check with toothpick to make sure it comes out clean. Cool.  Top with your favorite frosting.  Enjoy!

Note:  Oven baking times may vary, be sure to check your cake to make sure you do not over bake.

Lemon Salmon with Asparagus

Ingredients for 4 servings:

  • 1.5 lbs fresh asparagus, chopped into 2-3 inch pieces
  • 1/2 red onion, sliced
  • 4 (4 oz) Salmon filets (with skin)
  • Avocado or olive oil cooking spray (optional)
  • 4 Tbsp + 1 tsp avocado oil, divided
  • 1 fresh lemon, sliced into rounds
  • Sea salt and freshly ground black pepper
  • 3/4 cup cherry tomatoes
  • 2 cloves garlic, minced
  • Zest of 1 fresh lemon
  • 1/4 cup Flat leaf/Italian Parsley, chopped

Instructions:

  1. Preheat oven to 425 degrees f.
  2. Spray a large sheet pan with avocado or olive oil cooking spray, OR simply cover with parchment paper.
  3. Toss asparagus, and red onions together with 2 Tbsp of the Avocado oil, sprinkle with sea salt and pepper, then lay in a single layer on the sheet pan.
  4. Roast asparagus/onions in your preheated oven for about 15 minutes, then remove pan from oven.
  5. Rub salmon filets with 2 Tbsp avocado oil, fresh garlic, and lemon zest.
  6. Toss tomatoes with 1 tsp avocado oil.                                                                                       Arrange all ingredients evenly on the same sheet pan, including lemon slices. Sprinkle with sea salt and pepper, and the chopped parsley.                                                                            Place you sheet pan, now holding all ingredients, back into the oven for another 10-13 minutes, or just until Salmon begins to flake.                                                                                       Discard skin, serve with fresh lemon wedges.

Zucchini Pizza Boats

Ingredients:

  • 6 small, fresh zucchini
  • left over chicken chicken cut into bite sized chunks
  • Sea salt, freshly ground black pepper, and garlic powder, sprinkled to taste.
  • 1 cup or more, low-sugar, all natural marinara sauce
  • 1 cup shredded high-quality mozzarella cheese
  • 1/4 cup finely shredded parmesan cheese
  • 3/4 cup small grape tomatoes, halved
  • 2-3 Tbsp chopped fresh basil
  1. Preheat oven to 400 degrees
  2. Line a large baking sheet with parchment paper.
  3. Slice zucchinis in half the long way. Spoon out seeds, just slightly. Pat the insides dry with paper towels (very important). Sprinkle with sea salt, pepper, and garlic powder, very lightly.
  4. Spoon 1-2 Tbsps marinara sauce over each zucchini, leaving a small rim near edges. Sprinkle tops evenly with mozzarella cheese then with parmesan cheese, add chicken chunks.
    1. Bake in preheated oven for 6 minutes, then remove from oven, and place tomato halves onto the melted cheese.
    2. Return to the oven, and continue baking for 6-7 minutes. (bake time will vary depending on how thick your zucchini are and how crisp/tender you want them).                                                     Remove from the oven and serve hot with some fresh cut basil sprinkled over the top.

Orange Chicken Stir Fry

Ingredients:

  • 1.5 lbs boneless skinless chicken breast/tenders, diced into 1-inch pieces
  • 1 Tbsp extra virgin olive or avocado oil, divided
  • 2 lb asparagus, end portions trimmed and remainder diced into 1 1/2-inch pieces
  • 1 small yellow onion, sliced into thin strips
  • 8 oz button mushrooms, sliced
  • 1 Tbsp peeled and finely grated fresh ginger
  • 4 cloves garlic, minced
  • 1/2 cup low-sodium chicken broth
  • Juice of 2 fresh oranges
  • 2 Tbsp raw honey
  • 2 Tbsp cornstarch
  • Sea salt and freshly ground black pepper

 

DIRECTIONS:

In a 12-inch non-stick wok, heat 1/2 oil over moderately high heat. Once oil is hot, add diced chicken and season lightly with salt and pepper. Sauté until cooked through, tossing occasionally, about 5-6 minutes.

Place chicken on a large plate and set aside. Return wok, reduce to medium-high heat, add remaining oil.

Once oil is hot, add asparagus, yellow onion and mushrooms, and sauté until tender-crisp, about 4 – 5 minutes, adding in garlic and ginger during the last 1 minute of sautéing.

Meanwhile, in a mixing bowl whisk together chicken broth, orange juice, honey and cornstarch until well blended.

Pour chicken broth mixture into skillet with veggies, season with salt and pepper to taste, and bring mixture to a light boil, stirring constantly. Allow mixture to gently boil, stirring constantly, until thickened, about 1 minute.

Toss chicken into mixture and serve immediately over brown rice or quinoa.

Honey Dijon Chicken

Ingredients:

2 tablespoons olive oil, divided
3 tablespoons honey
1 tablespoon Dijon mustard
3 cloves garlic, minced
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
½ tsp Kosher salt plus more to taste
¼ tsp freshly ground black pepper, to taste

16 ounces baby red potatoes, halved
4 boneless,skinless chicken breasts,5-6 oz each, pounded to even thickness if necessary so that they cook evenly
20 ounces broccoli florets

Instructions:

  1. Whisk together 1 Tbsp of the olive oil with the honey, Dijon, garlic, oregano, basil, salt, and pepper.
  2. Reserve half of the sauce for later, then marinate the chicken in the rest of the sauce for an hour.
  3. Preheat the oven to 400F.
  4. Toss the potatoes with the second Tbsp of olive oil and a pinch of salt. Place them on a foil-lined half sheet pan and lay the chicken breasts on top. Add the broccoli to the pan, then drizzle the reserved sauce over top.
  5. Bake 35 minutes or until the chicken is cooked through and the potatoes are tender.
    *If you prefer your broccoli to still have some crispness to it, don’t add the broccoli to the pan until 15 minutes into the cooking time.

Lettuce Wrap Copy Cat

– Iceberg lettuce leaves, as needed
Chicken Mixture
– 2 tablespoons vegetable oil
– 1 1/2 pounds boneless, skinless chicken thighs, chopped
– 1/2 cup yellow onion, minced
– 1/3 cup green onion
– One 8-ounce can water chestnuts, drained, minced
– 1 cup diced shiitake mushrooms
– 1 tablespoon soy sauce
– 2 teaspoons brown sugar
– 1 tablespoon freshly grated ginger
Glaze
– 1/4 cup chicken stock
– 1/2 teaspoon mustard powder
– 2 teaspoons toasted sesame oil
– 1/4 cup rice wine vinegar
– 2 teaspoons brown sugar
– 1 tablespoon ketchup
– 1 tablespoon soy sauce
– 1/2 teaspoon red chili flakes, or to taste
– 4 garlic cloves, minced
– About 1/4 cup chopped cilantro, basil leaves, and green onions to finish

Nice! What a satisfying, tasty meal.