Category Archives: Cooking Instruction

Buffalo Cauliflower Hot Wings Recipe

If you ware a vegetarian or vegan, you are going to love these.  Heck, I love these and I am a total carnivore!

Buffalo Cauliflower Hot Wings
Serves 4
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Prep Time
10 min
Cook Time
45 min
Total Time
55 min
Prep Time
10 min
Cook Time
45 min
Total Time
55 min
209 calories
29 g
17 g
8 g
8 g
4 g
250 g
311 g
5 g
0 g
3 g
Nutrition Facts
Serving Size
250g
Servings
4
Amount Per Serving
Calories 209
Calories from Fat 69
% Daily Value *
Total Fat 8g
12%
Saturated Fat 4g
19%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 3g
Cholesterol 17mg
6%
Sodium 311mg
13%
Total Carbohydrates 29g
10%
Dietary Fiber 4g
16%
Sugars 5g
Protein 8g
Vitamin A
9%
Vitamin C
118%
Calcium
8%
Iron
7%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 head of cauliflower (approx. 4 cups of florets)
  2. ½ cup milk (for vegan: use water or almond or soy milk)
  3. ½ cup water
  4. ¾ cup all-purpose flour (can sub gluten-free rice flour)
  5. 2 tsp garlic powder
  6. 1 tsp cumin
  7. 1 tsp of paprika
  8. ¼ tsp salt
  9. ¼ tsp ground pepper
  10. 1 cup frank's red hot sauce
  11. 1 tbsp butter (for vegan: use earth balance buttery spread)
Instructions
  1. Line baking sheet(s) with parchment paper or grease very well with oil. Preheat your oven to 425-450 F depending on your oven.
  2. Wash and cut cauliflower head into bite sized pieces/florets.
  3. Mix the milk/water/flour and spices in a medium mixing bowl (set aside the hot sauce and butter for later). Mix until the batter is thick and is able to coat the cauliflower without dripping.
  4. Dip the cauliflower in the batter. You can do this one by one or in batches. shake off excess batter before placing cauliflower on the baking sheet. Lay the cauliflower single layer on the baking sheet.
  5. Bake for 20-25 minutes until golden brown, flipping the florets over half way through to get all sides golden brown and crispy.
  6. While the cauliflower is baking, get your buffalo wing sauce ready. In a small saucepan on low heat melt butter and mix in hot sauce. Remove from the heat just as it starts to melt. Stir together and set aside.
  7. Once the cauliflower is done its first bake in the batter, remove them from the oven and put all the baked florets into a mixing bowl with the wing sauce and toss to coat evenly.
  8. Return cauliflower to baking sheet and bake in the oven for another 20-25minutes. Serve with ranch, blue cheese, or your favorite dipping sauce. Enjoy!
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calories
209
fat
8g
protein
8g
carbs
29g
more
Adapted from Gimme Delicious Food
Preston Cooks For You http://prestoncooks.com/

California Sushi Roll Recipe

I love a California Roll.  It’s much easier to make than  you think.

For the Sushi Rice

2 cups Japanese short or medium grain rice 
2 1/2 cups cold water

5 Tbsp Rice Vinegar
2 Tbsp sugar
2 tsp salt 

Wash the rice with cold water until the water runs clear. Drain well. If you have a rice maker, follow rice maker instructions (add 2 cups rice and 2 1/2 cups water) and cook on the white rice setting or follow stove-top directions on rice package ,which is usually 4 cups water to 2 cups rice.

When rice is cooked, transfer to a large bowl and break it up to get rid of all the hot clumps. Let the rice cool. Rice should still be warm when you stir in your sushi vinegar.

1/2 lb Imitation crab meat
1 Avocado, ripe but firm
1/2 medium cucumber, peeled and sliced into long julienne strips
Toasted Nori Seaweed

A sushi rolling mat I buy mine at Nam-Hai. Plastic wrap to cover the mat.  If you don’t have a sushi mat, try using parchment paper instead.

Assembling your California Rolls:

Wrap your Sushi mat in plastic wrap before using it (this makes it re-useable and you don’t even have to wash it!).Fold the pieces of nori in half to split them. Spread generous handful of rice onto nori.  Keep hands we to spread rice evenly.

Place your fillings across the center of your nori lengthwise (don’t overfill or the roll won’t seal).

sushi

Start rolling using your matt to firmly keep the roll in place. Apply some pressure to make a tight roll. If its not tight enough, it will be difficult to cut. 

Run your sharp knife through a damp paper towel before slicing so the rice won’t stick as much. Cut the roll in half, then line the two halves up and slice into even 1-inch rings. I have found that it slices easier when you slice quickly.

Dips/Sauces:

Soy sauce 
Wasabi paste or wasabi powder
For spicy mayo: Mayonnaise -1 Tbsp and Sriracha hot chili sauce – 1 tsp (or more!)

Roman Style Chicken Recipe

Roman Style Chicken is a tasty braise of Fire Roasted Tomatoes, Colorful Bell Peppers, Red Onions, Capers and Herbs.  Easy, make-ahead meal that is even better the next day!

Roman Style Chicken
Serves 6
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Prep Time
20 min
Cook Time
40 min
Total Time
1 hr
Prep Time
20 min
Cook Time
40 min
Total Time
1 hr
176 calories
7 g
22 g
11 g
9 g
2 g
175 g
398 g
2 g
0 g
8 g
Nutrition Facts
Serving Size
175g
Servings
6
Amount Per Serving
Calories 176
Calories from Fat 100
% Daily Value *
Total Fat 11g
17%
Saturated Fat 2g
9%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 7g
Cholesterol 22mg
7%
Sodium 398mg
17%
Total Carbohydrates 7g
2%
Dietary Fiber 2g
6%
Sugars 2g
Protein 9g
Vitamin A
20%
Vitamin C
151%
Calcium
4%
Iron
8%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 whole, cut up, skinless chicken or 6 skinless chicken breasts, I like to use thighs, 6 to 10 depending on size
  2. 1/2 teaspoon salt, plus 1 teaspoon
  3. 1/2 teaspoon freshly ground black pepper, plus 1 teaspoon
  4. 1/4 cup olive oil
  5. 1 red bell pepper, sliced
  6. 1 yellow or orange bell pepper, sliced
  7. 2 cloves garlic, chopped
  8. 1 (15-ounce) can fire roasted diced tomatoes
  9. 1/2 cup white wine
  10. 1 tablespoon fresh thyme leaves
  11. 1 teaspoon fresh oregano leaves
  12. 1/2 cup chicken stock
  13. 2 tablespoons capers
  14. 1/4 cup chopped fresh flat-leaf parsley leaves
Instructions
  1. Season the chicken with 1/2 teaspoon salt and 1/2 teaspoon pepper. In a heavy, large skillet, heat the olive oil over medium heat. When the oil is hot, cook the chicken until browned on both sides. Remove from the pan and set aside.
  2. Keeping the same pan over medium heat, add the peppers and prosciutto and cook until the peppers have browned, about 5 minutes. Add the garlic and cook for 1 minute. Add the tomatoes, wine, and herbs. Using a wooden spoon, scrape the browned bits off the bottom of the pan. Return the chicken to the pan, add the stock, and bring the mixture to a boil. Reduce the heat and simmer, covered, until the chicken is cooked through, about 20 to 30 minutes.
  3. Add the capers and the parsley before serving.
Adapted from The Food Network
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calories
176
fat
11g
protein
9g
carbs
7g
more
Adapted from The Food Network
Preston Cooks For You http://prestoncooks.com/

Alfredo Sauce Recipe

What’s better than not having to cook your own meals?  Not having to do dishes either, especially if it is hot out.  Spend more of your time enjoying your summer,  Use those disposable plates!

Alfredo Sauce Recipe
Yields 2
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Cook Time
15 min
Cook Time
15 min
1251 calories
8 g
373 g
119 g
42 g
74 g
278 g
1658 g
1 g
2 g
38 g
Nutrition Facts
Serving Size
278g
Yields
2
Amount Per Serving
Calories 1251
Calories from Fat 1042
% Daily Value *
Total Fat 119g
182%
Saturated Fat 74g
369%
Trans Fat 2g
Polyunsaturated Fat 5g
Monounsaturated Fat 33g
Cholesterol 373mg
124%
Sodium 1658mg
69%
Total Carbohydrates 8g
3%
Dietary Fiber 0g
1%
Sugars 1g
Protein 42g
Vitamin A
81%
Vitamin C
2%
Calcium
121%
Iron
6%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 stick butter.
  2. 1 cup heavy cream.
  3. 1/2 tsp minced garlic
  4. Salt and freshly ground black pepper.
  5. 2 cups freshly grated Parmesan
Instructions
  1. In a saucepan or skillet, warm the butter and cream. Season with salt and pepper. Add the Parmesan and stir until melted.
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calories
1251
fat
119g
protein
42g
carbs
8g
more
Preston Cooks For You http://prestoncooks.com/

Guacamole Recipe

Guacamole
Serves 6
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Prep Time
20 min
Prep Time
20 min
21 calories
6 g
0 g
0 g
1 g
0 g
75 g
29 g
2 g
0 g
0 g
Nutrition Facts
Serving Size
75g
Servings
6
Amount Per Serving
Calories 21
Calories from Fat 1
% Daily Value *
Total Fat 0g
0%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 29mg
1%
Total Carbohydrates 6g
2%
Dietary Fiber 1g
6%
Sugars 2g
Protein 1g
Vitamin A
8%
Vitamin C
25%
Calcium
2%
Iron
2%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 5 large avocadoes, slightly soft
  2. 2 large limes, juice of
  3. 1 medium white onion, diced
  4. 1/2 cup fresh cilantro, chopped
  5. 1 large tomato, Diced (I like to scoop the seeds out first)
  6. 1 clove garlic, minced
  7. salt
  8. finely chopped fresh jalapeno (optional)
Instructions
  1. Slice avocados in half then discard the seed. Scoop out of shell with a spoon. Place in bowl then add juice of one fresh lime to prevent browning. Use a fork to mash to desired consistency.
  2. Add chopped onions, tomato, garlic and cilantro. Stir gently to mix ingredients while adding juice of second lime and then salt to taste. Stir just slightly, until incorporated. Add jalapeño to taste.
  3. Serve with tortilla chips for a dip or as a side to any Mexican dish.
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calories
21
fat
0g
protein
1g
carbs
6g
more
Preston Cooks For You http://prestoncooks.com/