Chili Pintos

1 cup Onion, chopped
1 cup Green bell pepper, chopped
5 cloves Fresh garlic, chopped
2 Tbs. Oil
2 Tbs. Basil, dried
1 Tbs. Mexican Oregano, dried
1 cup Fresh cilantro, chopped
2 Tbs. Salt
3 Bay leaves
1 Tbs. Chili powder
3 Tbs. Honey
2 Tbs. Parsley
2 16 oz. cans Diced tomatoes
1 cup Tomato paste
4 cups dried Pinto beans
10 cups Water
Soak bean overnight, then cook the following day with all
the leafy herbs. Saute the onion, garlic, and pepper in oil,
then add to beans with the rest of the ingredients. Simmer
until done.
Serving Suggestions:
• topping for macaroni
• just plain with whole grain crackers
• topping for haystacks
• with fresh, hot Flour Tortillas

Preventing Constipation
A fiber-rich diet can help prevent
constipation, which is
important because the strain
caused by constipation is how
many hemorrhoid problems
begin.
Good sources of fiber include,
• potatoes
• beans- kidney, navy,
lima, and pinto
• whole-grain breads
• bran
• fresh fruits
• vetetables, especially
asparagus, Brussels
sprouts, cabbage, carrots,
cauliflower, corn, peas,
kale, and parsnips
It will also help to limit these
low- or no-fiber foods:
• ice cream
• soft drinks
• cheese
• white bread
• meat

Kfc Style Coleslaw

8 c cabbage -- finely,Chopped
1/4 c carrot --,Shredded
1/3 c sugar
1/2 t salt
1/8 t pepper
1/4 c milk
1/2 c mayonnaise
1/4 c buttermilk
1 1/2 T white vinegar
2 1/2 T lemon juice
Cut cabbage and carrots into small pieces about the size of rice
kernels. (The food processor is great for this!) In salad bowl,
combine the sugar, salt, pepper, milk, mayonnaise, buttermilk,
vinegar and lemon juice. Beat until smooth. Add the cabbage and
carrots. Mix well. Cover and refrigerate for at least 2 hours before
serving. Serves 6 to 8.

Koo Koo Roo Santa Fe Pasta

1 16-ounce package Rotini
-pasta
4 qt water,up to 5
**Dressing**
1 1/4 c V-8 juice
1 1/2 T olive oil
1 T red wine vinegar
1 1/2 t chili powder
3/4 t paprika
1/2 t salt
1/4 t black pepper
**other ingredients**
1/2 c Parmesan cheese,Grated
1/2 c yellow corn kernels,Cooked
1/3 c cilantro,Chopped
1/4 c green onion,Chopped
2 T red bell pepper,Diced
2 T green bell pepper,Diced
1 chicken breast fillet
-cooked and,Diced
1. Prepare the pasta by bringing 4-5 quarts of water to a rolling boil in a large
saucepan. Add pasta to the pan, and when water begins to boil again, cook for
8-11 minutes. Pasta should be al dente, or mostly tender but with a slight
toughness in the middle.
2. Whisk all of the dressing ingredients together in a small bowl. Cover and chill
the dressing until you're ready to use it.
3. When pasta is done, pour it into a large bowl. Add the dressing, then toss.
4. Add the remaining ingredients to the pasta, and toss until combined. Cover
and chill for several hours before serving.
Serves 8.

Frijoles de Olla

“Zesty Black Beans”
4 cups Dried black bean
10 cups Water
1 Fresh bell pepper, chopped or 1/4 cup
Dried bell pepper
1 Onion, chopped
1 cup Fresh cilantro, chopped
2 Tbs. Salt
5 cloves Garlic, chopped
1 Tbs. Dried oregano
Soak beans overnight in 4 cups cold water. Rinse well, put
in a large pot, and add the 10 cups of water and all the other
ingredients except salt. Bring to a rapid boil, then reduce to
a simmer and cook until well done. Add more water as
needed to keep beans covered. When beans are almost done,
then add salt.
Serving Suggestions:
• over brown rice
• for burrito filling
• enchilada filling
• use on “Haystacks”
• wrapped in fresh, hot tortillas

Beans
Beans are an exellent
addition to the diet. They are
one of nature’s neat perfect
food, containing an abundance
of B-vitamins and iron.
They are low in calories, sodium,
and fat, containing calcium,
zinc, potassium, magnesium,
and copper. A
wealthy supply of most protein-
building amino acids,
beans also contain more fiber
per serving than oat bran. A
report published in the
American Journal of Clinical
Nutrition states that “beans
significantly lower cholesterol
levels even in high-fat
diets.”

Kfc Original Recipe Fried Chicken # 2

6 c crisco cooking oil
1 egg,beaten
2 c milk
2 c flour
4 T salt
2 t black pepper
1 t msg
2 frying chickens,with skin
-cut into 6 piec
Bring oil in pressure cooker over medium heat to about 400 deg F.
In a small bowl, combine the egg and milk. In a separate bowl,
combine the remaining four dry ingredients. Dip each piece of chicken
into the milk until fully moistened, then roll in flour mixture until
completely coated. In groups of four or five, drop the covered
chicken pieces into the oil and lock the lid in place.
When steam begins shooting through the pressure release, set the
timer for 10 min. After 10 min, release pressure according to
manufacturer's instructions, and remove the chicken to paper towels
or metal rack to drain. Repeat with remaining chicken.

Kfc Potato Salad

2 lb russet potatoes
1 c mayonnaise
4 t sweet pickle relish
4 t sugar
2 t white onion,Minced
2 t prepared mustard
1 t vinegar
1 t celery,Minced
1 t pimentos,Diced
1/2 t carrot,Shredded
1/4 t parsley,Dried
1/4 t pepper
1 ds salt
1. Lightly peel the potatoes (you don't have to get all of the skin
off) then chop them into bite-size pieces and boil in 6 cups of boiling,
salted water for 7-10 minutes. The potato chucks should be tender, yet
slightly tough in the middle when done. Drain and rinse potatoes with cold
water.
2. In a medium bowl, combine remaining ingredients and whisk until
smooth.
3. Poured drained potatoes into a large bowl. Pour the dressing over
the potatoes and mix until well-combined.
4. Cover and chill for at least 4 hours. Overnight is best.
Makes 6 cups (about 8 servings).

Layered fish & potato pie

serves 4
ingredients
900g/2lb potatoes, sliced
75g/3oz butter
1 red onion, halved and sliced
50g/2oz plain flour
150ml/5fl oz milk
150ml/5fl oz double cream
225g/8oz smoked haddock
fillet, cubed
225g/8oz cod fillet, cubed
1 red pepper, seeded and diced
100g/4oz broccoli florets
50g/2oz Parmesan cheese,
freshly grated
salt and freshly ground black pepper

• Bring a large saucepan of lightly salted water to the boil over a medium
heat. Add the potatoes and cook for 10 minutes. Drain and reserve.
• Meanwhile, melt the butter in a saucepan over a low heat. Add the
onion, and sweat gently for 3–4 minutes.
• Add the flour and cook, stirring, for 1 minute. Blend in the milk and
cream, and bring to the boil, stirring, until the sauce has thickened.
• Arrange half of the potato slices in the bottom of a shallow ovenproof
dish. Preheat the oven to 180°C/350°F/Gas mark 4.
• Add the fish, red pepper and broccoli to the sauce, and cook over a low
heat for about 10 minutes. Season with salt and pepper, then spoon the
mixture over the potatoes in the dish.
• Arrange the remaining potato slices in a layer over the fish mixture, then
sprinkle the Parmesan over the top. Cook in the oven for 30 minutes or
until the potatoes are cooked and the topping is golden. Serve hot.

Frijol Colado

5 cups cooked Pinto beans and liquid
1 Green bell pepper, chopped
1 medium Onion, chopped
2 Tbs. Oil
1 tsp. Salt
1 tsp. Paprika
Saute onion and pepper in oil until soft. Set aside. Mash
beans in a colander, pressing the liquid through and leaving
the bean fiber in the colander. Add bean liquid to sautee
vegetables, and simmer on low heat until thick.
Serving Suggestions:
• as a topping for Garnachos
• burrito filling
• as a dip with baked tortilla chips

Beans and Bloating
If you do not eat beans
very often, it’s more likely
you will bloat after eating
beans. You need to build up a
tolerance for beans by eating
small amounts at first, and
then slowly increasing your
intake so that the body can
adjust. Try adding 1/2 cup of
uncooked brown rice on 1
teaspoon of fennel seeds to
beans while cooking. This
helps reduce intestinal gas
and bloating. With this
method, eat only a 1/2 cup
serving the first few times,
then gradually increase your
consumption.

Pico de Gallo

3 Avocados
1/2 cup Fresh cilantro, chopped
1/2 cup Green onions, chopped
3 medium Tomatoes, chopped
1 large Green bell pepper, diced
1 Jalapeno pepper, cored and finely diced
1 tsp. Salt
1 Tbs. Lemon juice
Mix all ingredients well in a bowl, and let set for at least 30
minutes to blend flavors.
Serving Suggestions:
• a delicious topping for any Mexican dish
• wrapped in a fresh, hot tortilla
• eat with baked tortilla chips

Onions
A very important vegetable
from the same family
as garlic.
Contains an acid, volatile
oil, calcium, magnesium,
phosphorus, sulphur, potassium,
sodium, iron, vitamins
A, B, and C, traces of zinc,
iodine, silicon, phosphoric
acid, and citrate of lime. Onions
are potent antioxidants.
Effective as a poultice applied
to the chest for colds,
congestions and bronchitis,
and on the ear for ear infections.
Also as a syrup for
coughs and bronchitis. For
croup, slice into thin slices
and place in a small amount
of honey and let it stand for
about two hours. Makes a
syrup for relief of asthma,
colds, sore throat, and bronchitis.
For a cold, place a slice
in hot water for a few minutes
and sip throughout the
day.
Benefits:
• hay fever and asthma
• colds and fever
• bronchitis and croup
• lung infection
• heart disease

Kfc Original Recipe Fried Chicken

3 lb chicken pieces
1/2 c flour
1 pk dry italian-style salad dres
1 salt
1 egg
2 T club soda
1 c (or more) pancake mix
1 t poultry seasoning
1 t paprika
1/4 t pepper
1 oil for deep frying (the rea
Rinse chicken pieces; pat dry with paper towels. Mix flour with dry
salad dressing mix & salt to taste. Dip chicken pieces in this
mixture and let sit for a couple of minutes. Beat egg and club soda;
in another shallow bowl, blend pancake mix with poultry seasoning,
paprika and pepper. Dip flour-coated chicken pieces in egg mixture,
then in pancake mix mixture. Let sit on wire rack while heating deep
fat to 375 degrees. Cook chicken pieces, turning once, until a rich
golden brown, about 20-25 minutes. Drain on paper towels.] Yield: 4
servings. Variation: To prepare EXTRA CRISPY CHICKEN, dip the chicken
(after it has been coated in the pancake mixture) back in the egg
mixture and again in the pancake mixture. Fry until done.

!Taco Salsa!

5 Fresh tomatoes, diced
1 Tbs. lemon juice
1 tsp. Salt
3 cloves Fresh garlic
1/2 cup Onion, diced
1/2 cup Fresh cilantro, chopped
1 stalk Celery
1 Fresh carrot
1/2 Chili pepper, cored
Blend chili pepper, carrot, celery, lemon juice, and garlic.
Mix in bowl with remaining ingredients.
Serving Suggestions:
• in taco salad
• as a dip
• topping for green leafy salad
• wrapped in a fresh, hot tortilla

Tomatoes
A study of 14,000
American men and 3,000
Norwegian men showed that
eating tomatoes more than
fourteen times a month cut
the changes of lung cancer.
The tomato is not high in
beta-carotene, but has a high
concentration of lycopene,
another type of carotene,
which possibly gives the tomato
its cancer-protecting
qualities. A study done in
Wales (the United Kingdom)
showed tomatoes to be a protection
against acute appendicitis
and other digestive disorders.
Fresh, vine-ripened
tomatoes are the best.
Benefits:
• lower risk of caner
• neutralize uric acid
found in animal products
• aid in cleansing of
toxins
• prevent appendicitis and
digestive disorders
Caution:
Tomatoes should be
avoided by those

Tomato Sauce

2 med. Onions, sliced
2 stalks Celery, diced
2 Bell peppers, diced
8 Fresh tomatoes, chopped
4 cloves Garlic, chopped
1 Tbs. Mexican Oregano, dried
1 Tbs. Basil, dried
2 Tbs. Parsley, dried
1 cup Fresh cilantro, chopped
1 16 oz. can Tomato sauce
3 Tbs. Oil
1 Jalapeno pepper, sliced (opt.)
1 tsp. Salt
Saute garlic and onions in oil in large saucepan. Add
celery, peppers, tomatoes, and simmer for 10 minutes. Add
remaining ingredients, except tomato sauce, and continue
simmering. As it begins to get a little dry, add tomato sauce.
Serving Suggestions:
• use as an enchilada sauce
• use for a Mexican-style lasagna
• on steamed vegetables

Oregano
Oregano is of the mint
family, the leaves are dried
and have a spicy, aromatic
flavor. Use in tomato dishes,
salads, stews, and vegetables.
Basil
Basil is from the mint
family, the leaves are cut and
dried before the plant flowers.
It has an aromatic warm,
and sweet flavor. Used in flavoring
sauces, tomatoes,
savory dishes, and salads.
Medicinally used as a disinfectant,
an immune stimulant,
for intestinal parasites,
for the stomach, lungs,
spleen, and large intestines.
This spice can cause problems
in large amounts, so use
sparingly.

Green Chili Tomatillo Salsa

2 lbs. Fresh tomatillos
3 cloves Garlic
1 med. Onion, chopped
1 Tbs. Lemon juice
2 Green chili peppers, cored
1 stalk Celery, finely chopped
1/2 cup Fresh cilantro, finely chopped
1 Green bell pepper, chopped
1 Tbs. Oil
1 Tbs. Salt
Boil tomatillos for 10 minutes. Then blend along with
garlic and green chilies and set aside. Saute onion, celery,
green pepper for a few minutes then add to mixture in blender
with remaining ingredients. Simmer on medium heat for 15
minutes stirring occasionally.
Serving Suggestions:
• top a burrito
• pour over enchilada
• as your favorite topping
Chili Peppers
Chili pepper contains
capsaicin, which causes the
mouth to burn when it is consumed.
This component has
a soothing effect on the bronchial
passages and lungs, producing
a secretion that thins
the mucous in the respiratory
system Chili peppers are an
irritant to the stomach and
signal the bronchial cells to
pour out fluid, making the
lung and throat secretions less
thick and sticky. Chili peppers
are good, as a fibrinolytic
stimulant, meaning that
the hot peppers are good at
preventing and dissolving
blood clots. Although the
effect of chili peppers only
lasts a short while, their frequent
consumption reduces
the possibility of circulatory
blockage.
Benefits:
• medicinal for the lungs
• an expectorant and
decongestant
• eases chronic bronchitis
and emphysema
• helps dissolve blood
clots
• kills pain

Kfc Macaroni/Potato Salad

1 dressing mixture
1/2 c sour cream
1/2 c miracle whip
1 c hellman's mayo
2 T prepared mustard
3 T sugar
1 t onion salt
1/2 t pepper
1 salad
2 T dry onion,Minced
2/3 c celery --,Chopped
2/3 c sweet midget pickles,chop
-not use,relish
2 T pimiento -- or,Chopped
1/2 sm tomato,seed -- chop
8 c elbow macaroni,cook, drain
- cool well be
DRESSING-Combine dressing ingredients and set aside.
MACARONI SALAD- Combine remaining ingredients in large bowl. Coat
well with the dressing. Refrigerate at least an hour before serving.
POTATO SALAD-Substitute 8 c cooked, peeled, cubed cold potatoes for
the macaroni. Increase the celery to 1 cup and substitute snipped
green onions for the dried. Can add 1 c of pitted black and/or
stuffed green olives in either salad.

Pan-fried scallops

serves 2
ingredients
6 large scallops
2 tablespoons olive oil
12.5g/1⁄2 oz butter
For the salsa
2 large ripe plum tomatoes
1 small ripe mango, peeled, stoned
and diced
1 large shallot, finely chopped
juice of 1 lime
1⁄4 teaspoon Tabasco sauce
salt and freshly ground black pepper
• First, make the salsa. Put the tomatoes in a bowl of just-boiled water,
then peel off skin and dice the flesh. Put the tomatoes, mango and
shallot in a bowl, and add the lime juice and Tabasco. Season with salt
and pepper. Stir well to mix, then cover and chill in the refrigerator until
ready to serve.
• Pat the scallops dry with kitchen paper. Heat the oil in a non-stick frying
pan, add the butter and stir until foaming. Add the scallops to the pan,
and cook for 3–4 minutes, turning them once, until lightly golden on both
sides and tender to the touch.
• To serve, spoon the salsa on to two plates. Sit the scallops on top, and
serve immediately.

Kfc Macaroni & Cheese

6 c water
1 1/3 c elbow macaroni
4 oz Velveeta cheese
1/2 c cheddar cheese,Shredded
2 T whole milk
1/4 t salt
1. Bring water to a boil over high heat in a medium saucepan. Add
elbow macaroni to the water and cook it for 10 to 12 minutes or until tender,
stirring occasionally.
2. While the macaroni is boiling, prepare the cheese sauce by combining the
remaining ingredients in a small saucepan over low heat. Stir often as the
cheese melts into a smooth consistency.
3. When the macaroni is done, strain it and then pour it back into the
same pan, without the water.
4. Add the cheese sauce to the pan and stir gently until the macaroni is wellcoated
with the cheese.
Serve immediately while hot.
Makes about 3 servings.

Kfc Extra Tasty Crispy Chicken

Yield: 1 Servings
1 whole frying chicken,cut up
6 c vegetable oil,up to 8
**Marinade**
4 c water
1 T salt
1/2 t MSG,(see Tidbits)
**Coating**
1 egg,beaten
1 c milk
2 c all-purpose flour
2 1/2 t salt
3/4 t pepper
3/4 t MSG
1. Trim any excess skin and fat from the chicken pieces. Preheat
the oil in a deep-fryer to 350 degrees.
2. Combine the water, salt and MSG for the marinade in a large bowl. Add the
chicken to the bowl and let it sit for 20 minutes. Turn the chicken a couple times
as it marinates.
3. Combine the beaten egg and milk in a medium bowl. In another medium
bowl, combine the remaining coating ingredients (flour, salt, pepper and MSG).
4. When the chicken has marinated, transfer each piece to paper towels
so that excess liquid can drain off. Working with one piece at a time, first
coat the chicken with the dry flour mixture, then the egg and milk mixture,
and then back into the flour. Be sure that each piece is coated very generously.
Stack the chicken on a plate or cookie sheet until each piece has been coated.
5. Drop the chicken, one piece at a time into the hot oil. Fry half of the chicken
at a time (4 pieces) for 12-15 minutes, or until it is golden brown. You should be
sure to stir the chicken around halfway through the cooking time so that each
piece cooks evenly.
6. Remove the chicken to a rack or towels to drain for about 5 minutes before
eating.
Serves 3-4 (8 pieces of chicken).

Kfc Fried Chicken

1 broiler-fryer --,Cut Up
3 cups water
1 tablespoon salt
2 teaspoons fines herbs
2 teaspoons onion powder
2 packages chicken,Instant
1 broth
2 teaspoons seasoned salt
1/4 teaspoon seasoned pepper
1 cup flour
Cover chicken with mixture of water and salt. Chill in bowl for at
least 1 hr. Whirl herbs; onion powder, seasoned salt,instant chicken
broth, and pepper in blender. Combine with flour mixture while still
wet until thickly coated with flour. Melt enough shortening or salad
oil to make 1" depth large skillet. Heat to 375. Fry chicken pieces,
turning once, 5 min. on each side. Lift, drain on paper towels. When
pieces are fried, drain fat from skillet. Add one cup chicken broth
to skillet, add chicken pieces, cover skillet. Cook 15 min. or until
fork tender.

Kfc Honey Bbq Wings

**Sauce**
1 1/4 c ketchup
1/3 c white vinegar
1/4 c molasses
1/4 c honey
1 t liquid smoke flavoring
1/2 t salt
1/4 t onion powder
1/4 t chili powder
**other**
6 c vegetable oil,up to 8
20 chicken wing pieces
1 egg,beaten
1 c milk
2 c all-purpose flour
2 1/2 t salt
3/4 t pepper
3/4 t MSG
1. Combine the sauce ingredients in a small saucepan over medium
heat. Stir until ingredients are well-combined and bring to a boil. Then
reduce heat and simmer uncovered for 15-20 minutes.
2. As sauce is simmering, heat up 6 to 8 cups of oil in a deep fryer set to 350
degrees.
3. Combine the beaten egg with the milk in a small bowl.
4. In another small bowl, combine the flour, salt, pepper and MSG.
5. When oil is hot, dip each wing first in the flour mixture, then into the milk and
egg mixture, and back into the flour. Arrange wings on a plate until each one is
breaded.
6. Fry the wings in the oil for 9-12 minutes or until light, golden brown. If you
have a small fryer, you may wish to fry 10 of the wings at a time. Drain on paper
towels or a rack.
7. When the sauce is done, brush the entire surface of each wing with a light
coating of sauce. Serve immediately.
Makes 2-4 servings (20 wings).

Kfc

3 lb fryer parts
2 pk good seasons italian salad
1 dressing mix
3 T flour
2 t salt
1/4 c lemon juice
2 T butter
8 oz corn oil
2/3 c shortening
1 c milk
1 1/2 c pancake mix
1 t paprika
1/2 t powdered sage
1/4 t pepper
Wipe chicken pieces dry. Make a paste of salad dressing mix, flour,
salt, lemon juice and butter. Brush on to coat chicken evenly with
paste. (Cover both sides of chicken) Refrigerate chicken pieces
several hours or overnight. 1 1/2 hours before serving, heat oil and
shortening till melted in a heavy saucepan. Pour part of this into
two heavy skillets so each is covered about 1" deep. (After each
batch of chicken replace oil in each skillet.) Combine pancake mix
with paprika, sage and pepper. Dip each paste covered chicken piece
first in milk and then in pancake mixture. Dust off excess and place
skin side down in the very hot oil mixture, browning on each side
until golden blonde. Place browned pieces in shallow baking pans in
single layer, skin side up. Spoon remaining milk over pieces. Seal
with foil on 3 sides of pan, leaving one side unsealed. Bake about 40
minutes at 375 degrees. Remove foil entirely and bake another 8 to 10
minutes or till coating is crispy. Baste with milk and drippings
every few minutes. Serves 6-8.

Chunky Hot Salsa

1 can 16 oz. Tomato sauce
1 can 16 oz. Tomatoes, diced
1 large Green bell pepper
1/2 cup Fresh green onions, chopped
3 cloves Fresh garlic
3 Jalapeno peppers
1/2 cup Fresh cilantro
2 tsp. Salt
3 Tbs. Lemon juice
Blend tomato sauce, garlic, and jalapeno with lemon juice.
Add remaining ingredients into blender, and blend together.
Let set before serving.
Serving Suggestions:
• This delicious chunky salsa can be one of your favorite salsa
toppings on burritos, enchiladas, rice and beans, on use as a dip
with baked tortilla chips.

Smooth ‘n’ Tasty Salsa

1 16 oz. can Whole tomatoes
2 Garlic cloves
2 Jalapeno peppers, cored
1 medium Onion
1 Tbs. Salt
1/2 cup Fresh cilantro
1 Green bell pepper
1 16 oz. can Tomato sauce
Place can of tomatoes in blender with garlic, peppers,
onion, salt, and cilantro. Blend until smooth, then add lemon
juice and blend a couple more minutes. Put in bowl, add
tomato sauce, and mix well. Let set for a while before serving.
Serving Suggestions:
• with fresh hot tortillas
• with baked tortilla chips
• on top of any Mexican entrees
• pour over a fresh leaf salad
• mix with Cashew Cheese to make Chili con Queso
• top of plain brown rice to make exciting rice

Garlic
Perhaps the most significant
effect of garlic is on
the lipid profile of the blood
and tissues. It lowers cholesterol,
triglycerides, and LDL
cholesterol levels, while increasing
the beneficial HDL
cholesterol. Onions have the
same effect.
The bulb of the plant is
a relative of onions and
chives. The flavor is very
strong use chopped, minced,
and powdered to season
many dishes.
Researchers at Loma
Linda University have found
that compounds in garlic activate
enzymes in the liver
that destroy aflatoxin, a potent
carcinogen produced by
mold that can grow on peanuts
and grains. Aflatoxins
are a leading cause of liver
cancer.
Benefits:
• lowers blood pressure
• strengthens heart
• is a natural insect
deterrent
• is a potent immune
enhancer
• is good for ear, stomach,
spleen, and lungs

Kfc Cole Slaw (Fat Free)

1 c fat free Miracle Whip
1/4 c sugar
8 c cabbage,finely minced
1/4 c carrot,shredded then
--,Minced
2 T onion,Minced
1. Combine Miracle Whip with sugar in a large bowl. Mix well with
electric beater until sugar is dissolved.
2. Add cabbage, carrot, and onion, and toss well. Be sure cabbage and carrot
are chopped into very small pieces, about the size of rice.
3. Cover and chill for at least two hours before serving.
Serves 8.

Kfc Coleslaw

8 c cabbage -- very fine chop
1 3/8 c milk
1/4 c carrot --,Shredded
1/2 c mayonnaise
1/3 c granulated sugar
1/4 c buttermilk
1/2 t salt
1 1/2 T white vinegar
1/8 t pepper
2 1/2 T lemon juice
Chop cabbage and carrot. Mix sugar, salt, pepper, milk, lemon juice,
and beat until smooth. Add the cabbage and carrots. Mix well Cover and
refrigerate for at least 2 hrs. before serving.

Kfc Cole Slaw #2

6 c cabbage -- chop
1 c carrots -- shred fine
1/4 c sugar
1/2 t salt
1/4 t pepper
1/2 c milk
1 c mayo
1/2 c buttermilk
1/2 t celery seed
3 dr hot pepper sauce
3 T dry onion,Minced
Toss cabbage lightly with sugar, carrots, salt and pepper. Drench
all with milk. cover and refrigerate about 15 minutes. Meanwhile combine the
mayo, buttermilk, celery seed pepper sauce and onion. Mix well with
cabbage. Refrigerate again at least 1 hour. Before serving drain some of the
liquid. This settles quite a bit. Keeps for 24 hours.

Kfc Buttermilk Biscuits

Kfc Buttermilk Biscuits
1/2 cup butter
2 1/2 tablespoons granulated sugar
1 egg --,Beaten
3/4 cup buttermilk
1/4 cup club soda
1 teaspoon salt
5 cups bisquick biscuit mix
Preheat oven to 450. Combine all of the ingredients and knead by
hand until smooth. Flour your hands, pat the dough flat to 3/4 inch
thickness on waxed paper and punch out bisucits with a biscuit
cutter. Bake on greased sheet for 12 minutes or until golden brown.

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Kfc Cole Slaw

8 c finely cabbage,Chopped
-(about 1 head)
1/4 c shredded carrot,(1 medium
-carrot)
2 T onion,Minced
1/3 c granulated sugar
1/2 t salt
1/8 t pepper
1/4 c milk
1/2 c mayonnaise
1/4 c buttermilk
1 1/2 T white vinegar
2 1/2 T lemon juice
1. Be sure cabbage and carrots are chopped up into very fine pieces
(about the size of rice).
2. Combine the sugar, salt, pepper, milk, mayonnaise,
buttermilk, vinegar, and lemon juice in a large bowl and beat until
smooth.
3. Add the cabbage, carrots, and onion, and mix well.
4. Cover and refrigerate for at least 2 hours before serving.
Serves 10-12.

Seafood pilaki

serves 4
ingredients
2 tablespoons olive oil
2 garlic cloves, crushed
1 large onion, chopped
2 celery sticks, chopped
3 large carrots, sliced
finely grated zest and juice of
1 lemon
400g/14oz canned chopped
plum tomatoes
900g/2lb mussels
700g/11⁄2lb monkfish fillet, trimmed
and cut into chunks
450g/1lb cleaned squid, cut
into rings
1⁄2 tablespoon chopped fresh
flat-leaf parsley
salt and freshly ground
black pepper
• Heat the oil in a large heavy pan. Add the garlic, onion, celery, carrots
and lemon zest, and cook for about 5 minutes, stirring all the time.
• Add the lemon juice and the tomatoes with their juice, cover and cook
over a low heat for about 25 minutes until the vegetables are very
tender, stirring occasionally.
• Meanwhile, scrub the mussels with a stiff brush and pull out all the hairy
beards. Discard any damaged mussels or open ones that do not close
when tapped on the work surface. Rinse well.
• Add the fish and squid and a little water to the pan with the vegetables.
Cover and cook for 3–5 minutes until the fish is just tender. Arrange the
mussels on the top, cover the pan tightly and cook for about 5 minutes,
stirring occasionally. The mussels should have opened; discard any that
remain shut. Stir in the parsley and season with salt and pepper. Serve
hot or cold.

Chunky Guacamole

Chunky Guacamole
4 Avocados
1/4 cup Onion, diced finely
1 tsp. Garlic powder
1 tsp. Salt
2 Tbs. Lemon juice
1 cup Fresh tomatoes, diced
1/2 Green chili pepper
1/2 Fresh bell pepper
Mash avocado well with a fork and set aside. Blend bell
and chili pepper with lemon juice. Mix avocado with peppers
and remaining ingredients. Serve fresh.
Serving Suggestions:
• serve on tostada
• as a dip with baked tortilla chips
• as a salad

Here is a formula to find
the percent of fat in foods.
Your goal should be 10% fat,
no more than 15% fat. Read
labels carefully!
1. Look at the label listed
on the product for the
grams of fat and the
number of calories per
serving.
2. Multiply the number of
fat grams by 9. This is
the number of fat calories.
3. Take the number you
calculated and divide
this by the number or
calories per serving
listed on the label. The
answer will be less than
one.
4. Now to get the percent
of calories from the fat,

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Soused herrings

serves 6
ingredients
6 herrings, filleted
1 carrot, thinly sliced
1 onion, sliced into thin rings
For the marinade
300ml/10fl oz white wine vinegar
225g/8oz onion, sliced into
thin rings
1 carrot, sliced
8 sprigs of fresh flat-leaf parsley
3 bay leaves
sprig of fresh tarragon
1⁄2 tablespoon salt
12 black peppercorns
• To make the marinade, put all the marinade ingredients in a pan and
bring to the boil. Reduce the heat and simmer gently for 20–30 minutes.
Remove from the heat and allow to cool completely.
• Arrange the herring fillets skin side down in a flameproof roasting pan,
pour the marinade over them and slowly bring to the boil on the top of
the stove. Immediately remove from the heat and allow to cool.
• To finish the dish, blanch the carrot in salted boiling water for
2–3 minutes, then refresh in cold water and drain.
• Arrange the cooled herring fillets on a serving plate, and spoon some of
the marinade over them. Scatter the carrot slices over the fish, and
arrange rings of onion on top. Serve.