Custom Contest Prep Recipes

flounder rolls
you can use talipia, salmon or just about anything.

2 cups hearts of palm
4 artichoke hearts
1 julienned red pepper
large flounder filets (4)
1/2 cup diced black olives
1 tsp minced garlic
juice of 2 lemons
salt
pepper
1/4 cup olive oil.


toss everythign but the fish in a large bowl.
in the middle of each filet add the mixture from the bowl.
roll them up, maybe use a tooth pick soaked in water to hold them together.
bake in the oven at 350 on a non stick baking pan for 15 min.

TKAV's Veggie and chicken lasagne!

3 lbs eggplant sliced thin, (about as thick as a lasagne noodle.)
2 lbs chicken sliced verry thin and grilled with salt, pepper, and garlic) - may be substituted wiht cooked cround beef.
5 cups pasta sauce(i have a recipe for this already posted or just use your favorite brand in a jar.
2 heads of fresh broccoli chopped
3 large carrots chopped small
1 lb fresh spinach
1 large onion cliced
2 cloves garlic minced
1/4 cup fresh basil
1 QT low fat riccotta cheese
olive oil.
a foil lasagne pan.


first grease the pan lightly with olive oil.
mix all your veggies wiht the ricotta cheese
then take about 1/2 cup of pasta sauce and coat the bottom of the pan.
put down a layer of eggplant.
coat the eggplant with the cheese/veggie mixture
add a thin layer of chicken/beef
coat with sauce, and repeat this process until you have the pan full.
If you can get away with it in your diet go a head and cover the top wiht low fat mozzarella cheese, cover with plastic wrap and foil and bake at 350 for 45 min. Gentlemen you now have lasagne again.

Pan seared baramundi.
you can use seabass if you cant get baramundi.

Baramundi filet.
olive oil - 1 tsp
salt
pepper
1 tomatoe diced.
1/4 cup lemon juice
1/2 lb swiss chard
1 tsp minced garlic
1 cup cooked brown rice.
1 cup tomatoe water. Recipe follows.

This is verry simple and delicious.

Get a non stick pan verry hot so that when you add oil it dances in the pan.
season and sear the baramundi. about 3 min on each side.
Just before pulling it from the pan hit it with the lemon juice.
in a seperate pan sautee the swiss chard in another tsp olive oil with salt, pepper, and garlic.

Now take your brown rice and pack it into a cup and turn it upsidedown on a deep plate or a shallow bowl.

place the swiss chard on top of that.

then top that with the fish.

top the fish with the fresh tomatoes and pour pan drippings on top.

pour tomatoe water around everything.


Tomato water.

4 whole tomatoes finely diced then mashed in the boddom of a bowl.
1 tsp salt.
1/4 cup vinnegar.
put salt and vinnegar on the tomatoes then in a fine strainer or cheese cloth over a bowl.
If you use a strainer put a coffee filter in it.
let sit in fridge over night.
you will have a clear liquid that tasts like fresh tomatoes.

Marinated Grilled Tuna wiht brown rice and Tea broth.
2 9 OZ tuna steaks.
1/4 sup soy sauce
1 cup prepared green tea
1 tsp grated ginger
1 tsp minced garlic
2 tsp walnut oil
1 cup Bok Choy Halved length wise
1 tsp sirachi
mix 1/2 of garlic, soy, oil, ginger, and sirachia and rub tuna with it and let sit in fridge for 2 hours.
Grill tuna on high heat until medium rare. let sit
in a frying pan sautee the bok choi wiht just alittle salt and pepper and the rest of the oil no more than 3 min on high heat.

remove bok choi form pan.
add tea and the other half of the garlic, ginger, soy, and sirachi to the hot frying pan and stir on high heat for 4 min.

put brown rice on a plate, bok choi on top of rice, tuna on top of bok choi then drizzle on as much tea broth as you like.

Creole Braised Chicken.

4 bone in skinless chicken breasts
1 tsp gumbo file( can substitute ground Okra)
1 tsp taragon
1 tbsp Emeril's cajun seasoning( can sub chili powder)
1 diced Jalepeno
1 diced red bell pepper
1 stalk celery diced
1 diced white onion
1 diced green bell pepper
1 tbsp minced garlic
2 tbsp olive oil
1/2 tsp cumin
1 can crushed tomatoes
1 tsp paprika
1/4 cup dry white wine
salt and pepper to taste
Water to cover

sautee all veggies in olive oil in a LARGE pot, then sear chicken for 1 min in bottom bone side up. add seasoning and crushed tomatoes. cover chicken with water (2 inches above chicken.) bring pot to a boil. Reduce heat and simmer for 30-45 min. this is awesome on its own or you can put it over rice.