Hi Everyone,
Just wanted to let you know…… We are on hiatus for the summer and don’t know if we will be back. If you would like to see the show return, send an e-mail to www.localflavor@zoominternet.net or a letter to Armstrong Utilities, 660 South Benbrook Road, Butler, PA 16001. They will be having a meeting [...]
Episode #4
Sawmill Gravy and BiscuitsBiscuits: or low cholesterol Bisquick
3 cups all-purpose flour
2 tablespoons sugar
2 ½ teaspoons baking powder
½ teaspoon baking soda
½ teaspoon salt
½ cup vegetable shortening
1 to 1 ¼ cups milk
¼ cup unsalted butter, melted
Directions:
Preheat the oven 450⁰F
In a medium bowl, combine the flour, sugar, baking powder, baking soda and salt.
Cut in the [...]
Episode #4
Chicken Fried Steaks with Gravy
1 ½ cups, plus 2 tablespoons all-purpose flour
½ teaspoon freshly ground fresh ground black pepper
8 (4 ounces each) tenderized beef round steak (have butcher run them through cubing machine twice)
2 cups low- fat buttermilk
1/3 cup vegetable oil
1 quart 2 % milk
½ teaspoon monosodium glutamate (recommended: Ac’cent) optional
2 teaspoons onion powder
1 [...]
Episode #4
Cheesy Hash Brown Egg Scramble
1 package (28 ounces) frozen Hash Brown Potatoes
½ teaspoon garlic powder
¼ teaspoon pepper
1 can (10 ¾ ounces) Healthy request pr low sodium condensed cheddar cheese soup, undiluted
1 pound sliced turkey bacon, cooked and crumbled
12 eggs slightly beaten
2 tablespoons unsalted butter
1 cups (8 ounces) shredded cheddar cheese
1 cup (8 ounces) [...]
Episode #4
Diabetic French toast Sandwiches
12 slices Canadian bacon
6 slices low fat mild cheddar cheese
12 slices French Bread or Italian Bread (1/2 inch thick) Whole grain or light (1/2 Carbs)
¾ Cup fat free eggnog
1 ½ tablespoons butter & spray oil
6 tablespoons low or no sugar raspberry preserves
1. Fry bacon in skillet just to brown [...]
Bourbon steak with Bourbon Dipping sauce, vegetable skewers, easy grilled potatoes, and Oreo ice cream pie
Bourbon Rootbeer Barbeque ribs, grilled corn on the cob with parmesian butter, and grilled potato skins
White Chocolate Rasberry Cheesecake with Chocolate Cookie Crust
4 cups whole wheat flour
1 cup BREAD flour
1/3 cup rolled oats
1 teaspoon baking soda
1 teaspoon salt
2 ½ cups low fat buttermilk
Preheat oven to 425 degrees F (220C)
Lightly grease 1 baking sheet
In a large bowl, stir together whole wheat flour, rolled oats, baking soda and salt.
Gently mix in the buttermilk until a soft dough is formed.
Knead [...]
Episode 8 St. Patrick’s Day
2 pounds sirloin steak
2 onions (large)
2 cloves of garlic
¼ cup whole wheat flour (this will give more fiber)
1-2 cup beef stock (I use low sodium)
3 carrots
2-3 celery stock
4 potatoes (medium-large)
2-3 bay leaves
1 teaspoon fresh thyme
1 teaspoon sweet basil
6 prunes
Olive Oil 2-3 tablespoons
Chop onions, crush garlic and slice carrots. Cut meat into [...]
Episode 9
Chinese
General Tso’s Chicken with Diabetic Exchanges
3 pounds boneless skinless chicken breast, cut into chunks
2 cups green onion, chopped
1 small can of jalapeño peppers or green chilies, chunked, diced or sliced (mild)
1/8 teaspoon red pepper flakes
Chicken coating:
¼ cup light soy sauce
1 egg beaten
1 cup cornstarch
Sauce:
½ cup cornstarch
¼ cup water
1 ½ teaspoons fresh garlic, minced
¾ [...]
If you don’ t have: 1 teaspoon Allspice
Substitute: 1/ 2 teaspoon ground cinnamon and 1 teaspoon ground cloves
If you don’t have: 1 teaspoon apple pie spice
Substitute: ¾ teaspoon ground cinnamon, ¼ teaspoon ground nutmeg and 1/8 teaspoon ground cardamon
