The Light of Life Foundation
Cookbook - Entrees

Great Recipes for a Low Iodine Diet

Fruited Pork Chops

2 pork shoulder or loin chops (6 ounces each)

1/2 up thinly sliced carrot

1/3 cup unfermented apple cider (no sugar added)

1/4 cup each sliced onion and 1/2 small mango, pared, pitted and diced

1/2 small apple, cored and dices

1 cup cooked long-grained rice (hot)

Italian (flat-leaf) parsley sprigs

On rack in broiling pan broil pork chops 5 inches from heat source, turning once, until rare, 2 to 3 minutes on each side. Remove from broiler and set aside.

Preheat oven to 350°F. In 8 x 8 x 2 inch baking dish combine carrot, cider, onion, mango, apple; top with pork chops. Cover and bake until pork chops are fork-tender and vegetables are thoroughly cooked, 30 to 40 minutes. Serve over hot rice and garnish with parsley.

MAKES 2 SERVINGS

Italian Style Chicken

2 to 3 lbs. of ripe tomatoes

2 1/2 lb. chicken - cut into eighths

1 cup sliced fresh mushrooms

1 cup cut-up onions

1 large red or green pepper- cubed

2 to 4 cloves minced garlic

1 teaspoon oregano

2 to 3 tablespoons of olive oil

1 large green or red pepper

Blanch tomatoes for one minute. Peel and remove seeds (They are very easy to peel, but I don‰t remove all of the seeds - I cheat and leave some seeds in - it adds bulk and flavor).

In a large skillet or oversize frying pan, brown chicken parts in olive oil, pour off 1/2 of the remaining fat.

Add oregano, garlic, onions and peppers all at the same time. Sauté 5 minutes then add tomatoes. (Be careful, it spatters).

After cooking about 35 minutes add the mushrooms.

Cover and cook over low heat, simmering about 20 to 25 minutes.

You can also use chicken breasts and you will not have to cook more than 45 minutes.

Either way, it can be put into serving portions and it freezes well. It‰s great over pasta, rice or barley. I use brown rice, lots of nutritional value; we have to stay healthy!!!

Penne with Roasted Peppers

3 Cups [2/3 pound] imported penne

FOR THE SAUCE

3 large bell peppers [ideally, 1 red, 1 yellow, and 1 green]

1 small clove garlic, minced [1/2 teaspoon]

2 scallions, whites minced, greens finely chopped

1/4 cup finely chopped fresh herbs [basil, oregano, parsley]

3 tablespoons capers [optional]

3 tablespoons white vinegar

2 teaspoons extra-virgin olive- oil

2 tablespoons chicken stock [optional]

freshly ground pepper to taste

Bring at least 4 quarts of water to a boil in a large pot. Boil the penne 6 to 8 minutes, or until cooked but still al dente. Drain pasta in a colander and rinse well with cold water. Let drain.

To make the sauce, roast the peppers over a high flame or directly on a electric burner

[set on high] until black and charred on all sides. If you like, you can sauté the peppers, garlic and scallions in a pan with a little olive-oil. This method works well too. If you roasted the peppers, scrape the skin off the peppers using a paring knife if [rinse under cold water to remove any bits of charred skin]. Core and seed the peppers and cut into penne-sized pieces.

Combine the garlic, scallions, and herbs in a large bowl. Add the peppers, capers,vinegar, olive oil stock. Stir in the penne. Correct the seasoning and vinegar to taste.

Serves 4 to 6.

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