Sirius XM's Road Dog Trucking News Special
Recipe for 1/10/13
Mark Willis’ Delhi Chicken W/Rice (Fry Pan)
This has been a staple of our presentations at MATS and GATS over the years!
Our friend Mark Willis went crazy every time we served this while he was on the air!
food release spray like PAM®
1 medium onion, chopped
1 medium green pepper, chopped
4 oz boneless, skinless chicken breast, cut in 1” cubes
1 tb flour
¼ tsp ginger
1 tb curry powder (or to taste)
2 tsp honey
1-1/2 tsp soy sauce (low sodium if you have it)
1 8 oz Kitchen Basics chicken broth
½ c Minute Rice®
1 carrot, sliced
Spray pan with food release product. Add onion and sauté until brown. Add chicken
and brown. Add green pepper. Sprinkle flour, ginger, and curry powder into pan
and stir. Add honey, soy sauce, and broth. Simmer for 5 minutes. Add rice and
carrots. Stir, cover and simmer another 20 to 25 minutes until chicken is done and
rice is cooked. Add water as needed to prevent sticking. Midway through, check
spicing...add curry if desired.
Nutritional Information: Calories: 440, Carbohydrates: 65 gm, Fat: 3 gm (sat
fat: 1 gm), Cholesterol: 66 mg, Protein: 34 gm, Sodium: 814 mg, Fiber: 8 gm
Eggplant Ragout (Fry Pan)
1 small eggplant, peeled and julienne sliced
1 medium tomato, chopped
1 small onion, chopped
1 small green pepper, chopped
1 6-oz can tomato paste
1⁄2 cup water
salt and pepper to taste (optional)
1⁄4 teaspoon paprika
1⁄4 teaspoon basil
Parmesan cheese (optional)
Put everything in a large frying pan. Stir and simmer until veggies are soft and
sauce is thick (about 30 minutes). You might also add some Parmesan cheese or
seasoned bread crumbs to thicken the base.
Sunshine Squash (Fry Pan)
2 tablespoons peanut oil
1 medium onion, diced
1 medium summer squash, diced
5 to 6 mushrooms, sliced or chopped
1⁄4 to 1⁄2 teaspoon garlic powder
1⁄4 teaspoon pepper
salt to taste (optional)
Preheat frying pan over medium flame. Add oil and sauté onion until tender. Add
squash and cook uncovered until desired tenderness (I like mine “crisp-tender”).
Add the mushrooms and seasonings and cook for about 3 to 4 more minutes.
Pepr’d Chicken w/Curry Rice (Oven)
All colors of peppers are in season right now. This is a 5 minute prep dish. Really
fast. Really tasty.
4 oz boneless, skinless chicken breast in small pieces
1 small green bell pepper, chopped
1 small red bell pepper, chopped
8 oz Kitchen Basics Chicken Stock
½ cup uncooked white rice
1 tb curry powder
In a disposable loaf pan, combine all ingredients. Stir to blend thoroughly. Cook in
Burton for 30 minutes.
Nutritional Information (1 Serving): Calories: 385, Carbohydrates: 58 gm,
Fat: 4 gm (Sat Fat: 1 gm), Cholesterol: 66 mg, Protein: 35 gm, Sodium: 563 mg,
Fiber: 6 gm
Ham 'n Egg Scrambler (Fry Pan)
1 Medium potato, peeled and diced (small dice)
1 small onion, diced
1 small green bell pepper, diced
1 or 2 slices of deli ham, diced
Food release spray
4 oz Egg substitute
Pepper to taste
In a fry pan on medium heat, spray the food release product and saute all
vegetables until tender. Avoid over-browning the onions (if you want to really crisp
up the spuds, hold off on adding the onion until the pots and peppers are cooked
just right...then add the onions). Add ham and cook. Stir well until all are evenly
combined. Add egg substitute and scramble all together until cooked the way you
like it.
Triple C
Put chicken, carrots, and corn together and what else would you get?
4 oz boneless, skinless chicken breast
2 tsp olive oil
2 cloves garlic, crushed
1 8 oz box Kitchen Basics chicken stock
1/4 tsp dried basil
2 medium carrots, sliced
1 cob of fresh corn cut from cob
1 tsp margarine
1 tb flour
½ cup water
Cook oil and garlic over medium heat for about 1 minute. Add chicken and brown 5
minutes per side. Add chicken stock and sprinkle basil over chicken. Poach for
about 10 minutes, turning the meat once. Add carrots and corn. Simmer until
tender, adding water as needed. Using a slotted spoon, remove chicken and
veggies to plate. Increase heat to bring remaining broth mixture to boil. Melt
margarine in the simmering broth. Mix flour and water in cup and gradually add to
pan, thickening the broth into gravy; stir quickly to avoid lumps. Serve sauce over
plated chicken and vegetables.
Nutritional Information (1 serving): Calories: 351, Carbohydrates: 22 gm,
Fat: 16 gm (sat fat: 2 gm), Cholesterol: 67 mg, Protein: 30 gm, Sodium: 591 mg,
Fiber: 5 gm
Lo-Salt Flavor Blaster
Hair-Raisin Curry Beef (fry pan)
½ c boiling water
1/3 c raisins
food release spray
4 oz top round (select grade), cut in .5” cubes
1 small onion, chopped
1 small green pepper, chopped
1½ tsp curry powder
¼ c unsalted peanuts
1 8-oz box reduced sodium beef broth
In a dish or small bowl, pour boiling water over raisins and set aside. In a frying
pan, spray food release product and brown meat and vegetables over medium
heat. Add curry powder and mix well. Mix in salt (if desired) and nuts. Drain raisins
(reserve juice); add raisins to meat mixture. To reserved raisin juice, add beef
broth. Add this and to meat mixture and simmer for 15 minutes.
Nutritional Information (1 serving): Calories: 595, Carbohydrates: 59 gm, Fat:
27 gm (sat. fat: 6 gm), Cholesterol: 68 mg, Protein: 41 gm, Sodium: 551 mg,
Fiber: 9 gm
"Lunchtime" Recipes
The following recipes are a core part of out 28 Day Meal Plan fond in the book.
There's not a lot you can do when it comes to cooking a full-blown meal if you have
to be behind the wheel. But, if you take a few minutes before you start your day,
you can put together some solid, good-tasting meals. That’s why God invented
Tupperware and cello-wrap. If you build lunch, you can eat lunch. Then, you cut
your downtime to a minimum. And, each runs about five hundred to six hundred
calories per meal. Taste one on for size!
Lunch #1
Turkey Sandwich
2 slices whole grain bread
3 oz turkey breast (roasted turkey from whole bird)
sliced tomatoes
2 tsp brown mustard
1 small apple
8 oz nonfat milk or yogurt
1 c carrot sticks
Nutritional Information: Calories: 505, Carbohydrates: 75 gm, Fat: 4 gm (sat fat: 1
gm), Protein: 46 gm, Cholesterol: 76 mg, Sodium: 678 mg, Fiber: 11 gm
Note: Buy a turkey at home for $2.99 a pound rather than buying high-sodium deli
turkey for $7.99 a pound. Have a nice dinner with your family and slice enough
bird for the lunches you plan. Leave the leftovers for the folks at home.
Lunch #2
Chef Salad
½ c diced chicken breast
1 oz 2% low-fat cheese
1 c chopped lettuce
½ c diced tomatoes
½ c diced cucumbers
2 tb low-fat salad dressing
1 slice whole wheat bread
1 small orange
¼ cup roasted almonds (not salted)
Nutritional Information: Calories: 617, Carbohydrates: 51 gm, Fat: 31 gm (sat fat: 5
gm), Protein: 39 gm, Cholesterol: 69 mg, Sodium: 644 mg, Fiber: 12 gm
Lunch #3
Caprese Sandwich
3 oz. cooked skinless chicken breast
1 kaiser roll
1 tb lite mayo
1 slice tomato
3 fresh basil leaves
8 oz nonfat yogurt
6-oz can V-8 juice
1 small apple
Nutritional Information: Calories: 546, Carbohydrates: 74 gm, Fat: 8 gm (sat fat: 2
gm), Protein: 47 gm, Cholesterol: 79 mg, Sodium: 1105 mg, Fiber: 5 gm
Lunch #4
Peanut Butter & Jelly Sandwich
2 tb peanut butter
2 tb strawberry all-fruit spread
2 slices whole grain bread
8 oz. nonfat milk
Apple or small piece of fruit
Nutritional Information: Calories: 595, Carbohydrates: 87 gm, Fat: 19 gm (sat fat: 4
gm), Protein: 27 gm, Cholesterol: 5 mg, Sodium: 615 mg, Fiber: 9 gm
Lunch #5
Tuna sandwich
3 oz tuna (canned, packed in water, drained)
1 tb low-fat mayo
lettuce
2 slices whole grain bread
1 oz baked potato chips
½ c grapes, small bunch
8 oz nonfat yogurt
1 c celery sticks
Nutritional Information: Calories: 572, Carbohydrates: 77, Fat: 13 gm (sat fat: 3
gm), Protein: 43 gm, Cholesterol: 33 mg, Sodium: 996 mg, Fiber: 8 gm
Lunch #6 (McDonald’s)
Happy Meal
Hamburger
8 oz. 1% milk
Apple Dippers w/low fat caramel dip
Nutritional Information: Calories: 520, Carbohydrates: 80 gm, Fat: 12 gm (sat fat: 5
gm), Protein: 21 gm, Cholesterol: 35 mg, Sodium: 710 mg, Fiber: 2 gm
Lunch #7(Subway)
6” Subway Oven Roasted Chicken Breast Sandwich
includes veggie toppings, no cheese
mustard
1 chocolate chip cookie
Iced tea or diet carbonated drink
Nutritional Information: Calories: 520, Carbohydrates: 78 gm, Fat: 15 gm (sat fat: 7
gm), Protein: 26 gm, Cholesterol: 40 mg, Sodium: 980 mg, Fiber: 6 gm
Lockridge Report Flavor Boosters
One of the problems with food is flavor. I don’t mean the wonderful taste of “char”
on your burger, but rather the seasonings that turn food into a dish. Choices in
seasoning tend to be (a) or (b)…salt or pepper.
Did you know that pepper originally became popular in Europe in the medieval
period because it was so powerful it could cover up most of the pungent aroma of
the rotted meats of pre-refrigeration days? As for salt…’nuff said about
hypertension.
Anyway, here are a couple of alternatives to flavor up your food.
Hummus
Just came across an amazing recipe which uses hummus as a dressing for a pasta
salad! Take some chilled pasta like penne (no more than 2 servings…2/3 cup)
and add some shredded fresh basil, halved cherry tomatoes, a bit of diced red
onion, maybe some diced olives, 2 oz diced precooked chicken breast, a teaspoon
of olive oil and two or three tablespoons of hummus. Stir. Crazy Good!
Pesto
OK…so I am on a Mediterranean kick…but pesto…either bottled or homemade…is
another great sauce flavor. Key about pesto is that its fat comes mostly from olive
oil, a source of “good” fats unlike mayo which derives its fat from eggs. Spread
some pesto on the bread when you are making a sandwich. Or toss a couple of
tablespoons of pesto with nice hot pasta (2/3 cup max for 2 servings). Then there
is a pesto, sliced tomato, fresh mozzarella and chicken breast sandwich. Try
Powerful Pork, Pasta and Pesto from the ROADCOOKIN’ book (pg 155).
Mustard
Most Americans stop thinking about mustard after just two words…hot dogs. Yet,
mustard can be found in a variety of flavor treats. For instance, “Tour de Lance”
Pork Chops (pg 154 in the book) uses Dijon Mustard as the main component in its
flavor profile. And I have rubbed a Boston-cut Roast Beef with mustard before
cooking it in a Dutch Oven.
Looking for more recipes? Get your copy of
Roadcookin'. This is your guide to healthy eating on
the road. You'll find dozens of "meals for one" recipes
for the lunch box oven, fry pan, slow cooker & more.
Learn about the Heart Healthy and Diabetic Diets
Tackle those FAQs about nutrition and you
Discover why drivers around the country are turning to
Roadcookin' to help them get on the right road.
For Credit Card Orders-Click Image Above
If you wish pay by check, send $16.99 per book plus $3.50
s/h @ (Canadian readers, please add $6.25 s/h) (Illinois
customers: Please add $1.40 sales tax)( payable to:
Carpe Diem Communications, Inc.
P.O. Box 466
Downers Grove, IL 60515
Orders will ship USPS Media Mail (First Class for Canada).
Recipe for 1/10/13
Mark Willis’ Delhi Chicken W/Rice (Fry Pan)
This has been a staple of our presentations at MATS and GATS over the years!
Our friend Mark Willis went crazy every time we served this while he was on the air!
food release spray like PAM®
1 medium onion, chopped
1 medium green pepper, chopped
4 oz boneless, skinless chicken breast, cut in 1” cubes
1 tb flour
¼ tsp ginger
1 tb curry powder (or to taste)
2 tsp honey
1-1/2 tsp soy sauce (low sodium if you have it)
1 8 oz Kitchen Basics chicken broth
½ c Minute Rice®
1 carrot, sliced
Spray pan with food release product. Add onion and sauté until brown. Add chicken
and brown. Add green pepper. Sprinkle flour, ginger, and curry powder into pan
and stir. Add honey, soy sauce, and broth. Simmer for 5 minutes. Add rice and
carrots. Stir, cover and simmer another 20 to 25 minutes until chicken is done and
rice is cooked. Add water as needed to prevent sticking. Midway through, check
spicing...add curry if desired.
Nutritional Information: Calories: 440, Carbohydrates: 65 gm, Fat: 3 gm (sat
fat: 1 gm), Cholesterol: 66 mg, Protein: 34 gm, Sodium: 814 mg, Fiber: 8 gm
Eggplant Ragout (Fry Pan)
1 small eggplant, peeled and julienne sliced
1 medium tomato, chopped
1 small onion, chopped
1 small green pepper, chopped
1 6-oz can tomato paste
1⁄2 cup water
salt and pepper to taste (optional)
1⁄4 teaspoon paprika
1⁄4 teaspoon basil
Parmesan cheese (optional)
Put everything in a large frying pan. Stir and simmer until veggies are soft and
sauce is thick (about 30 minutes). You might also add some Parmesan cheese or
seasoned bread crumbs to thicken the base.
Sunshine Squash (Fry Pan)
2 tablespoons peanut oil
1 medium onion, diced
1 medium summer squash, diced
5 to 6 mushrooms, sliced or chopped
1⁄4 to 1⁄2 teaspoon garlic powder
1⁄4 teaspoon pepper
salt to taste (optional)
Preheat frying pan over medium flame. Add oil and sauté onion until tender. Add
squash and cook uncovered until desired tenderness (I like mine “crisp-tender”).
Add the mushrooms and seasonings and cook for about 3 to 4 more minutes.
Pepr’d Chicken w/Curry Rice (Oven)
All colors of peppers are in season right now. This is a 5 minute prep dish. Really
fast. Really tasty.
4 oz boneless, skinless chicken breast in small pieces
1 small green bell pepper, chopped
1 small red bell pepper, chopped
8 oz Kitchen Basics Chicken Stock
½ cup uncooked white rice
1 tb curry powder
In a disposable loaf pan, combine all ingredients. Stir to blend thoroughly. Cook in
Burton for 30 minutes.
Nutritional Information (1 Serving): Calories: 385, Carbohydrates: 58 gm,
Fat: 4 gm (Sat Fat: 1 gm), Cholesterol: 66 mg, Protein: 35 gm, Sodium: 563 mg,
Fiber: 6 gm
Ham 'n Egg Scrambler (Fry Pan)
1 Medium potato, peeled and diced (small dice)
1 small onion, diced
1 small green bell pepper, diced
1 or 2 slices of deli ham, diced
Food release spray
4 oz Egg substitute
Pepper to taste
In a fry pan on medium heat, spray the food release product and saute all
vegetables until tender. Avoid over-browning the onions (if you want to really crisp
up the spuds, hold off on adding the onion until the pots and peppers are cooked
just right...then add the onions). Add ham and cook. Stir well until all are evenly
combined. Add egg substitute and scramble all together until cooked the way you
like it.
Triple C
Put chicken, carrots, and corn together and what else would you get?
4 oz boneless, skinless chicken breast
2 tsp olive oil
2 cloves garlic, crushed
1 8 oz box Kitchen Basics chicken stock
1/4 tsp dried basil
2 medium carrots, sliced
1 cob of fresh corn cut from cob
1 tsp margarine
1 tb flour
½ cup water
Cook oil and garlic over medium heat for about 1 minute. Add chicken and brown 5
minutes per side. Add chicken stock and sprinkle basil over chicken. Poach for
about 10 minutes, turning the meat once. Add carrots and corn. Simmer until
tender, adding water as needed. Using a slotted spoon, remove chicken and
veggies to plate. Increase heat to bring remaining broth mixture to boil. Melt
margarine in the simmering broth. Mix flour and water in cup and gradually add to
pan, thickening the broth into gravy; stir quickly to avoid lumps. Serve sauce over
plated chicken and vegetables.
Nutritional Information (1 serving): Calories: 351, Carbohydrates: 22 gm,
Fat: 16 gm (sat fat: 2 gm), Cholesterol: 67 mg, Protein: 30 gm, Sodium: 591 mg,
Fiber: 5 gm
Lo-Salt Flavor Blaster
Hair-Raisin Curry Beef (fry pan)
½ c boiling water
1/3 c raisins
food release spray
4 oz top round (select grade), cut in .5” cubes
1 small onion, chopped
1 small green pepper, chopped
1½ tsp curry powder
¼ c unsalted peanuts
1 8-oz box reduced sodium beef broth
In a dish or small bowl, pour boiling water over raisins and set aside. In a frying
pan, spray food release product and brown meat and vegetables over medium
heat. Add curry powder and mix well. Mix in salt (if desired) and nuts. Drain raisins
(reserve juice); add raisins to meat mixture. To reserved raisin juice, add beef
broth. Add this and to meat mixture and simmer for 15 minutes.
Nutritional Information (1 serving): Calories: 595, Carbohydrates: 59 gm, Fat:
27 gm (sat. fat: 6 gm), Cholesterol: 68 mg, Protein: 41 gm, Sodium: 551 mg,
Fiber: 9 gm
"Lunchtime" Recipes
The following recipes are a core part of out 28 Day Meal Plan fond in the book.
There's not a lot you can do when it comes to cooking a full-blown meal if you have
to be behind the wheel. But, if you take a few minutes before you start your day,
you can put together some solid, good-tasting meals. That’s why God invented
Tupperware and cello-wrap. If you build lunch, you can eat lunch. Then, you cut
your downtime to a minimum. And, each runs about five hundred to six hundred
calories per meal. Taste one on for size!
Lunch #1
Turkey Sandwich
2 slices whole grain bread
3 oz turkey breast (roasted turkey from whole bird)
sliced tomatoes
2 tsp brown mustard
1 small apple
8 oz nonfat milk or yogurt
1 c carrot sticks
Nutritional Information: Calories: 505, Carbohydrates: 75 gm, Fat: 4 gm (sat fat: 1
gm), Protein: 46 gm, Cholesterol: 76 mg, Sodium: 678 mg, Fiber: 11 gm
Note: Buy a turkey at home for $2.99 a pound rather than buying high-sodium deli
turkey for $7.99 a pound. Have a nice dinner with your family and slice enough
bird for the lunches you plan. Leave the leftovers for the folks at home.
Lunch #2
Chef Salad
½ c diced chicken breast
1 oz 2% low-fat cheese
1 c chopped lettuce
½ c diced tomatoes
½ c diced cucumbers
2 tb low-fat salad dressing
1 slice whole wheat bread
1 small orange
¼ cup roasted almonds (not salted)
Nutritional Information: Calories: 617, Carbohydrates: 51 gm, Fat: 31 gm (sat fat: 5
gm), Protein: 39 gm, Cholesterol: 69 mg, Sodium: 644 mg, Fiber: 12 gm
Lunch #3
Caprese Sandwich
3 oz. cooked skinless chicken breast
1 kaiser roll
1 tb lite mayo
1 slice tomato
3 fresh basil leaves
8 oz nonfat yogurt
6-oz can V-8 juice
1 small apple
Nutritional Information: Calories: 546, Carbohydrates: 74 gm, Fat: 8 gm (sat fat: 2
gm), Protein: 47 gm, Cholesterol: 79 mg, Sodium: 1105 mg, Fiber: 5 gm
Lunch #4
Peanut Butter & Jelly Sandwich
2 tb peanut butter
2 tb strawberry all-fruit spread
2 slices whole grain bread
8 oz. nonfat milk
Apple or small piece of fruit
Nutritional Information: Calories: 595, Carbohydrates: 87 gm, Fat: 19 gm (sat fat: 4
gm), Protein: 27 gm, Cholesterol: 5 mg, Sodium: 615 mg, Fiber: 9 gm
Lunch #5
Tuna sandwich
3 oz tuna (canned, packed in water, drained)
1 tb low-fat mayo
lettuce
2 slices whole grain bread
1 oz baked potato chips
½ c grapes, small bunch
8 oz nonfat yogurt
1 c celery sticks
Nutritional Information: Calories: 572, Carbohydrates: 77, Fat: 13 gm (sat fat: 3
gm), Protein: 43 gm, Cholesterol: 33 mg, Sodium: 996 mg, Fiber: 8 gm
Lunch #6 (McDonald’s)
Happy Meal
Hamburger
8 oz. 1% milk
Apple Dippers w/low fat caramel dip
Nutritional Information: Calories: 520, Carbohydrates: 80 gm, Fat: 12 gm (sat fat: 5
gm), Protein: 21 gm, Cholesterol: 35 mg, Sodium: 710 mg, Fiber: 2 gm
Lunch #7(Subway)
6” Subway Oven Roasted Chicken Breast Sandwich
includes veggie toppings, no cheese
mustard
1 chocolate chip cookie
Iced tea or diet carbonated drink
Nutritional Information: Calories: 520, Carbohydrates: 78 gm, Fat: 15 gm (sat fat: 7
gm), Protein: 26 gm, Cholesterol: 40 mg, Sodium: 980 mg, Fiber: 6 gm
Lockridge Report Flavor Boosters
One of the problems with food is flavor. I don’t mean the wonderful taste of “char”
on your burger, but rather the seasonings that turn food into a dish. Choices in
seasoning tend to be (a) or (b)…salt or pepper.
Did you know that pepper originally became popular in Europe in the medieval
period because it was so powerful it could cover up most of the pungent aroma of
the rotted meats of pre-refrigeration days? As for salt…’nuff said about
hypertension.
Anyway, here are a couple of alternatives to flavor up your food.
Hummus
Just came across an amazing recipe which uses hummus as a dressing for a pasta
salad! Take some chilled pasta like penne (no more than 2 servings…2/3 cup)
and add some shredded fresh basil, halved cherry tomatoes, a bit of diced red
onion, maybe some diced olives, 2 oz diced precooked chicken breast, a teaspoon
of olive oil and two or three tablespoons of hummus. Stir. Crazy Good!
Pesto
OK…so I am on a Mediterranean kick…but pesto…either bottled or homemade…is
another great sauce flavor. Key about pesto is that its fat comes mostly from olive
oil, a source of “good” fats unlike mayo which derives its fat from eggs. Spread
some pesto on the bread when you are making a sandwich. Or toss a couple of
tablespoons of pesto with nice hot pasta (2/3 cup max for 2 servings). Then there
is a pesto, sliced tomato, fresh mozzarella and chicken breast sandwich. Try
Powerful Pork, Pasta and Pesto from the ROADCOOKIN’ book (pg 155).
Mustard
Most Americans stop thinking about mustard after just two words…hot dogs. Yet,
mustard can be found in a variety of flavor treats. For instance, “Tour de Lance”
Pork Chops (pg 154 in the book) uses Dijon Mustard as the main component in its
flavor profile. And I have rubbed a Boston-cut Roast Beef with mustard before
cooking it in a Dutch Oven.
Looking for more recipes? Get your copy of
Roadcookin'. This is your guide to healthy eating on
the road. You'll find dozens of "meals for one" recipes
for the lunch box oven, fry pan, slow cooker & more.
Learn about the Heart Healthy and Diabetic Diets
Tackle those FAQs about nutrition and you
Discover why drivers around the country are turning to
Roadcookin' to help them get on the right road.
For Credit Card Orders-Click Image Above
If you wish pay by check, send $16.99 per book plus $3.50
s/h @ (Canadian readers, please add $6.25 s/h) (Illinois
customers: Please add $1.40 sales tax)( payable to:
Carpe Diem Communications, Inc.
P.O. Box 466
Downers Grove, IL 60515
Orders will ship USPS Media Mail (First Class for Canada).
Road Cookin' Recipes
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above to visit our store to
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above to visit our store to
order Roadcookin': A long
haul driver's guide to
healthy eating