Rob’s  favorites!!

Chinese Chicken Wings

If you are going to watch the Rebels this weekend (O.K.- you Bulldogs can use the recipe too) do it with this flavorful recipe for Chinese Chicken Wings – from our friends over at Woman’s Day Magazine. (I know… who a thunk it!!)  Perfect for munching as you cheer. (Or in my case curse at the T.V.)

Prep Time: 10 minutes
Total Time: 1 hour

INGREDIENTS
1/2 cup hoisin sauce
2 Tbsp reduced-sodium soy sauce
1 1/2 Tbsp each toasted sesame oil and cider vinegar
3 cloves garlic, minced
1 Tbsp grated peeled fresh ginger
1/2 tsp hot pepper sauce
2 pkgs (1 3/4 lb each) chicken wingettes
Garnish: sesame seeds, sliced scallion

PREPARATION
1. Whisk all but chicken and garnish in a bowl. Spoon 3 Tbsp into a cup; cover and refrigerate. Use as a finishing glaze.

2. Pour remaining mixture into a large ziptop bag; add chicken. Turn to coat pieces. Refrigerate overnight.

3. Heat oven to 400°F. Line broiler pan bottom with foil; coat broiler pan rack with nonstick spray. Arrange wingettes on pan rack. Bake 40 to 45 minutes, turning chicken once, until tender.

4. Heat broiler. Brush wings with finishing glaze. Broil 6 in. from heat source until crispy and glazed, about 4 minutes. Transfer to a platter. Sprinkle with sesame seeds and scallions.

Plan Ahead: You can make through Step 3 up to 2 days ahead and refrigerate. Bring to room temperature before glazing under the broiler.

Nutrition Facts
Yield: 12 wingettes
Amount Per Serving
Calories 173
Total Fat 12g
Saturated Fat 3g
Cholesterol 55mg

No bake cheesecake

Ingredients-

- 8oz Cool Whip Free

- 8oz 1/3 less fat Philadelphia Cream Cheese

- 9inch reduced fat Graham Cracker Crust

- 1/4 cup sugar (or Splenda)

- 1 tsp lemon juice

In a large bowl, whip cram cheese, lemon and sugar for a few minutes until fluffy. Add Cool Whip and whip until smooth. Spoon mixture into pie crust and chill for a few hours until firm.

Pretty easy- and not many calories  (just 239 per piece)

Baked Catfish

Try this at home- really easy and tastes great!

Take 4-5 fillets of catfish (or Tilapia) and place them in a pre-oiled (just spray it with Pam- I like the Olive oil variety) glass baking dish (like Pyrex)

Then take Tony Sacheries or Zatarain’s and sprinkle all over them.

Pop the Pyrex in the oven for about 15-20 minutes on 375—and BINGO- GREAT FISH!

This is one of my favorite things and you can see how easy it is to do… easier than hot-dogs!!

Turkey Spaghetti

• 1lb 98% fat free ground turkey
• 2 jars Newman’s Own Socaroonie Spaghetti Sauce
• 1 chopped onion
• 1 chopped bell pepper
• sliced mushrooms
• Whole wheat thin spaghetti

Cook Turkey in a large Non Stick pot using your spatula or spoon to break it up as it cooks. Add onions and bell pepper and continue cooking over medium heat with cover on pot until vegetables are tender. Add mushrooms and both jars of spaghetti sauce. Bring to a boil and lower heat and cover. Continue to let simmer for 30 min. or time it takes to cook your noodles. Stir as needed. Cook whole wheat spaghetti based on directions on box. Serve sauce over noodles and watch your family slurp it up.

Robert McDonald’s Red Beans and Rice:

- One pound of light red kidney beans

- 2 medium onions chopped

- 2 tablespoons of Worcestershire Sauce

- Hot sauce to taste (Tabasco)

- 1 tablespoon black pepper

- 2 tablespoons Tony Chachere’s Creole seasoning (or Zatarain’s)

- 2 tablespoons minced garlic

- 4 or 5 bay leaves

- 1 bell pepper seeded and chopped

- 2 stalks of celery (chopped well)

- One pound of TURKEY link sausage in 1/4 in slices

- one 12 oz. can fat-free re-fried beans

Rinse your beans well.  Take all of these ingredients except the sausage and soak them over-night in a big pot with water. Put water about 2 inches above the beans. Just cover it and leave it on the stove overnight. When you are ready to cook- add more water (once again till it is about 2 inches above the beans)  then turn the heat on high and bring to a boil uncovered. Turn down the heat so that it will simmer- cover. Cook for about an hour and a half or until beans are tender. Stir while cooking and you may have to add a little water as needed. Add the can of fat-free re-fried beans and stir until mixed well to thicken the dish.

Serve over cooked rice.