Lubbock Healthy Opportunities Southern Entrees



Fried Fish

Ingridients:
6-8 pieces of fish (catfish works well)
Favorite Fried Fish batter
2 cups of Italian dressing
Cooking Spray

Directions:
Preheat skillet on med to med-hi. Spritz pan with cooking spray. Roll fish in Italian dressing and then roll it in batter. Place fish in skillet, cook until both sides are crispy and fish is cooked through.



Apple Pork Roast

Ingridients:
6 lb Pork Roast
4 Apples cored and halved
3 large Potatoes (Braeburn or Golden Delicious)
9 carrots
1 large onion
12 garlic cloves
Salt & Pepper
1 cup Apple Juice (use injector to put in roast)

Directions:
Cut potatoes into 1" pieces, Cut carrots into thirds, quarter onions, and chop garlic using the #1 cone on the Saladmaster machine. Preheat roaster to med. Sear both sides of roast, Inject apple juice into roast. Place apples on top of roast and pile vegetables on top. Cook on Medium until vapo-valve clicks then turn burner to low for 1-2 hours.



Vegetable Beef Soup

Ingridients:
3 lbs stew beef
1-(16oz) can tomatoes
1-(18 oz) can tomato juice
1 c. diced celery
1/3 c. chopped onion
1 c. sliced carrots
2 tsp. Worcestershire sauce
1 c. diced potatoes
¼ tsp. Chili powder
1-(10 oz) pkg green
2 bay leaves
Beans
salt to flavor

Directions:
Combine meat, tomato juice, onion, seasonings, and 6 cups of water in 7 qt. Cover and simmer 2 hours. Add vegetables, cover and simmer 1-2 hours. Serves 8.



Ribs (For Beef or Pork Ribs)

Ingridients:
Medium Rack of Ribs
Favorite BBQ or Rub

Directions:
Place Ribs in 7qt Wok and add desired seasoning (BBQ sauce or rub) Cook on Med. Heat until vapo-valve clicks then lower heat to med-low let cook for 1 hour to 1 ½ hours. (Temperatures may vary on different stoves- you want the lid to stay hot)