While July 4th is celebrated as Independence Day in the United States it is also the real start of an American passion called barbecue. It is picnic time. It is a time when family and friends get together and eat. We are starting to see the great summer squashes and tomatoes and peppers and corn. It is a great time to celebrate wi
Nothing says summer like ribs! I can’t have a barbecue at my apartment so I went two different routes to get my ribs, one is the oven and the other is the crockpot.
Cajun Ribs
Serving Size: 8
Amount Measure Ingredient -- Preparation Method
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5 pounds pork country-style ribs -- with bone
2 tablespoons Cajun spice -- * see recipe
½ cup Cajun Barbecue Sauce -- * see recipe
Rub Cajun spice onto all sides of the ribs. Let set in the refrigerator for 30 minutes.
Heat oven to 350°F.
Place ribs on a broiling pan. Cook for 90 minutes.
Increase heat to 425°F.
Remove ribs from oven and brush with Cajun barbecue sauce.
Bake ribs for 10 minutes.
Turn ribs over and brush again with sauce. Cook for an additional 10 minutes.
Turn ribs to third side and brush with remaining sauce. Cook for an additional 10 minutes.
Per : 472 Calories; 36g Fat (70.2% calories from fat); 33g Protein; 2g Carbohydrate; trace Dietary Fiber; 133mg Cholesterol; 274mg Sodium. Exchanges: 0 Grain (Starch); 4½ Lean Meat; 2½ Fat.
Notes: Brush ribs on all three sides each time.
Cajun Spice Mix
Serving Size: 12
Amount Measure Ingredient -- Preparation Method
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4 teaspoons paprika
2 teaspoons salt
2 teaspoons garlic powder
1 teaspoon black pepper
1 teaspoon white pepper
1 teaspoon cayenne pepper
2 teaspoons mustard powder
1 teaspoon thyme
1 teaspoon oregano
1 teaspoon cumin powder
Put all the spices into either a spice grinder or mortar and pestle. Mix thoroughly. Store in a jar with lid.
Per Serving: 8 Calories; trace Fat (25.5% calories from fat); trace Protein; 1g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 356mg Sodium. Exchanges: 0 Grain (Starch); 0 Lean Meat; 0 Fat.
Notes: This can be used as a spice or a rub.
Cajun Barbecue Sauce
Serving Size: 8
Amount Measure Ingredient -- Preparation Method
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2 tablespoons molasses
1 tablespoon Tiger Sauce -- or other chili sauce
2 cloves garlic -- minced fine
1 whole shallot -- minced fine
1 tablespoon low sodium Worcestershire sauce
1 tablespoon Dijon mustard
8 ounces no salt added tomato sauce
½ teaspoon cayenne pepper
½ teaspoon seasoned salt
¼ teaspoon seasoned pepper
2 tablespoons red wine vinegar
1 tablespoon olive oil
¼ cup light brown sugar
⅛ teaspoon crushed red pepper
¼ cup low sodium catsup
Heat oil in small saucepan. Add shallots and garlic and cook until tender.
Add cayenne pepper, salt, pepper, and crushed red pepper. Cook for 30 seconds.
Add remaining ingredients and cook until bubbling. Reduce heat and cook for 15 minutes to blend flavors.
Makes 2 cups.
Per Serving: 75 Calories; 2g Fat (21.5% calories from fat); 1g Protein; 14g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 161mg Sodium. Exchanges: 0 Grain (Starch); 0 Lean Meat; ½ Vegetable; ½ Fat; ½ Other Carbohydrates.
Cherry Ribs
Serving Size: 8
Amount Measure Ingredient -- Preparation Method
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4 pounds pork country-style ribs
8 ounces no salt added tomato sauce
2 tablespoons balsamic vinegar
½ cup brown sugar, packed
1 whole shallot -- finely minced
1 clove garlic -- finely minced
2 tablespoons molasses
1 teaspoon dijon mustard
1 tablespoon low sodium Worcestershire sauce
12 ounces cherry cola
Trim excess fat off of ribs. Put in a glass container.
Mix all ingredients except cherry cola together. Pour over ribs. Cover and refrigerator for several hours or overnight.
Put ribs in a crockpot. Pour sauce over ribs. Add cherry cola.
Cook on LOW 8 to 10 hours or HIGH 4 to 5 hours.
Per Serving: 470 Calories; 29g Fat (55.7% calories from fat); 27g Protein; 25g Carbohydrate; trace Dietary Fiber; 107mg Cholesterol; 126mg Sodium. Exchanges: 3½ Lean Meat; ½ Vegetable; 0 Fruit; 2 Fat; 1½ Other Carbohydrates.
Chinese Barbecued Ribs
Serving Size: 6
Amount Measure Ingredient -- Preparation Method
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5½ pounds pork country-style ribs
½ teaspoon salt
¼ teaspoon pepper
½ teaspoon mustard powder
½ teaspoon five-spice powder
½ teaspoon cayenne pepper
1 cup Chinese BBQ Sauce -- *see recipe
Heat oven to 350°F.
Mix the dry spices together and rub into the ribs on all sides. Let marinate for 30 minutes.
Place ribs on a broiler or racked pan large enough to spread out single file. Bake for 1 1/2 hours.
Raise heat to 425°F.
Brush ribs with Chinese BBQ sauce. Bake for 15 minutes.
Turn ribs over and brush with sauce. Bake for 15 minutes.
Per Serving: 683 Calories; 53g Fat (71.2% calories from fat); 48g Protein; trace Carbohydrate; trace Dietary Fiber; 195mg Cholesterol; 342mg Sodium. Exchanges: 0 Grain (Starch); 7 Lean Meat; 4 Fat.
Chinese Barbecue Sauce
Serving Size: 16
Amount Measure Ingredient -- Preparation Method
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2 whole shallots -- minced
4 cloves garlic -- minced
1 tablespoon fresh ginger root -- minced
1 tablespoon olive oil
6 ounces no salt added tomato paste
¼ cup hoisin sauce
2 tablespoons rice wine vinegar
1 tablespoon low sodium Worcestershire sauce
1 tablespoon low sodium soy sauce
2 tablespoons Dijon mustard
¼ teaspoon crushed red pepper
4 tablespoons molasses
1 tablespoon brown sugar, packed
Heat oil in saucepan on medium. Add shallots, garlic and ginger. Cook until softened.
Add rest of ingredients and cook until it starts to bubble, stirring to prevent burning.
Lower heat and simmer for 30 minutes stirring occasionally..
Store in a jar with lid.
Per Serving: 47 Calories; 1g Fat (20.4% calories from fat); 1g Protein; 9g Carbohydrate; 1g Dietary Fiber; trace Cholesterol; 141mg Sodium. Exchanges: 0 Grain (Starch); 0 Lean Meat; ½ Vegetable; 0 Fat; ½ Other Carbohydrates.
Notes: This can be used as a basting sauce or as a condiment.
Fiery Asian Ribs
Serving Size: 6
Amount Measure Ingredient -- Preparation Method
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4 pounds pork country-style ribs -- trimmed of excess fat
2 tablespoons Lawry's Asian Seasoning
2 whole shallots -- minced
2 cloves garlic -- minced
1 tablespoon ginger root -- minced
¼ cup low sodium catsup
2 tablespoons molasses
1 tablespoon light soy sauce
2 tablespoons hoisin sauce
2 tablespoons plum sauce
1 tablespoon dijon mustard
1 tablespoon plum vinegar
1 tablespoon Tiger Sauce -- or other chili sauce
1 tablespoon olive oil
Sprinkle Asian seasoning over ribs and rub in. Let ribs marinate while making the sauce.
Heat small saucepan to medium high and add olive oil. Add shallots, ginger and garlic and cook until soft and fragrant.
Add catsup, molasses, soy sauce, hoisin, plum sauce, dijon, vinegar and Tiger Sauce. Heat until boiling.
Put ribs in crockpot and pour sauce over.
Bake on Low 5 to 6 hours or High for 2 to 3 hours.
Per Serving: 577 Calories; 41g Fat (65.2% calories from fat); 36g Protein; 14g Carbohydrate; trace Dietary Fiber; 142mg Cholesterol; 1232mg Sodium. Exchanges: 5 Lean Meat; 0 Vegetable; 0 Fruit; 3½ Fat; ½ Other Carbohydrates.
Plum Good Ribs
Serving Size: 6
Amount Measure Ingredient -- Preparation Method
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5 pounds pork country-style ribs
½ teaspoon seasoned salt
½ teaspoon seasoned pepper
½ teaspoon mustard powder
½ teaspoon five-spice powder
½ small sweet onion -- minced fine
1 clove garlic -- minced fine
1 teaspoon ginger root -- minced fine
1 tablespoon olive oil
6 ounces no salt added tomato paste
¼ cup plum sauce
1 tablespoon rice wine vinegar
1 tablespoon low sodium soy sauce
1 tablespoon dijon mustard
1 tablespoon molasses
Mix salt, pepper, mustard powder and five spice together. Rub onto ribs and let them marinate for 30 minutes.
Heat oven to 350°F. Put ribs on a broiler pan or racked pan large enough to spread out single file. Bake for 1 1/2 hours.
While ribs are cooking make sauce.
Heat olive oil in saucepan and add onions. Cook until caramelized. Add ginger and garlic and cook a couple minutes more.
Add tomato paste, plum sauce, rice wine vinegar, soy sauce, dijon mustard and molasses. Heat until boiling. Reduce heat and simmer for 30 minutes.
Raise heat to 425°F.
Brush ribs with sauce and bake for 15 minutes.
Turn ribs over and brush other side with sauce and bake for 15 minutes.
Serve with additional sauce.
Per Serving: 697 Calories; 51g Fat (66.2% calories from fat); 45g Protein; 13g Carbohydrate; 2g Dietary Fiber; 178mg Cholesterol; 466mg Sodium. Exchanges: 0 Grain (Starch); 6 Lean Meat; 1½ Vegetable; 0 Fruit; 4 Fat; 0 Other Carbohydrates.
And what is a picnic without some salads.
Zippy Potato Salad
Serving Size: 8
Amount Measure Ingredient -- Preparation Method
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6 medium potatoes -- cubed
3 tablespoons white wine vinegar
1 medium onion -- chopped
1 clove garlic -- minced
4 sweet pickles -- chopped
4 whole eggs, hard-boiled -- chopped
1 cup low-fat mayonnaise
½ teaspoon seasoned salt
¼ teaspoon paprika
½ teaspoon seasoned pepper
1 tablespoon dijon mustard
2 stalks celery -- chopped
Place potatoes in pan with boiling water; cover and cook until tender when pierced, about 20 to 25 minutes. Drain and cool slightly. Place in large bowl.
Add celery, garlic, pickles, eggs and onion.
In a small bowl combine vinegar, mayonnaise, Dijon mustard, salt, pepper and paprika.
Add dressing to potato mixture and mix thoroughly.
Cover and chill 4 to 6 hours or until next day. Makes 8 servings.
Per Serving: 216 Calories; 11g Fat (44.9% calories from fat); 5g Protein; 25g Carbohydrate; 2g Dietary Fiber; 116mg Cholesterol; 413mg Sodium. Exchanges: 1 Grain (Starch); ½ Lean Meat; ½ Vegetable; 2 Fat; ½ Other Carbohydrates.
"The result of realizing at 10:30 P.M. that I need a salad for a picnic the next day. Using what I had in the pantry and refrigerator I came up with this salad."
I'm Making This up as I Go Along Pasta Salad
Serving Size: 8
Amount Measure Ingredient -- Preparation Method
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8 ounces macaroni -- cooked and drained
4 whole hard-boiled eggs -- chopped
4 whole sweet pickles -- chopped
2 ounces pimiento -- diced
4 ounces black olives -- sliced
1 medium sweet onion -- diced fine
3 tablespoons balsamic vinegar
1 cup low-fat mayonnaise
½ teaspoon seasoned salt
½ teaspoon seasoned pepper
1 tablespoon salad herbs
1 tablespoon Dijon mustard
¼ teaspoon paprika
Cook macaroni according to package instructions; drain. Place in large bowl along with eggs, pickles, olives, pimentos, and onion.
In a small bowl mix the vinegar, mayonnaise, salt, pepper, salad herbs, paprika, and mustard. Pour over macaroni mixture and mix thoroughly. Chill for at least an hour.
Per Serving: 265 Calories; 13g Fat (43.4% calories from fat); 7g Protein; 30g Carbohydrate; 2g Dietary Fiber; 116mg Cholesterol; 526mg Sodium. Exchanges: 1½ Grain (Starch); ½ Lean Meat; ½ Vegetable; 0 Fruit; 2 Fat; ½ Other Carbohydrates.
And finally a couple of recipes to for using that wonderful summer produce.
Italian Roasted Summer Vegetables
Serving Size: 8
Amount Measure Ingredient -- Preparation Method
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1 large cucumber -- sliced
1 large yellow squash -- peeled and sliced
1 large zucchini -- peeled and sliced
2 large tomatoes -- seeded and chopped
1 large sweet onion -- sliced
2 cloves garlic -- sliced
1 tablespoon balsamic vinegar
2 tablespoons olive oil
½ teaspoon seasoned salt
¼ teaspoon seasoned pepper
1 teaspoon Italian seasoning
1 teaspoon Dijon mustard
1 tablespoon light brown sugar
Heat over to 450°F.
Put prepared vegetables in large casserole dish.
Mix balsamic vinegar, olive oil, salt, pepper, Italian seasoning, Dijon mustard, and brown sugar together. Pour over vegetables and stir to coat.
Cover casserole and bake for 90 minutes.
Per Serving: 60 Calories; 4g Fat (51.0% calories from fat); 1g Protein; 7g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 99mg Sodium. Exchanges: 0 Grain (Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; ½ Fat; 0 Other Carbohydrates.
I made a quadruple batch of this salsa for a political get together and it was gone within five minutes.
I Promised Salsa
Serving Size: 8
Amount Measure Ingredient -- Preparation Method
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4 medium Roma tomatoes -- seeded and diced
½ small red onion -- diced
2 whole jalapeno chili peppers -- seeded and diced
2 tablespoons lime juice -- from a fresh lime
¼ cup cilantro -- chopped
1 clove garlic -- finely minced
¼ teaspoon salt
⅛ teaspoon cumin
Mix everything together in a glass or non-reactive bowl. Cover and let set for at least an hour or longer to let the flavors meld.
Per Serving: 22 Calories; trace Fat (10.1% calories from fat); 1g Protein; 5g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 75mg Sodium. Exchanges: 0 Grain (Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat.