Philadelphia Cheese Steaks

Servings = 6
Prep+Cook = 25 min
Page: 234

When I first arrived at college in Philadelphia many years ago, someone had to explain to me what a cheese steak
was. After 4 years of eating in the "city of brotherly love", I learned that a cheese steak is a hot sandwich with cooked
beef, cheese, and often onions and other condiments. I don't know how to say this humbly, but I never thought Philly's
favorite sandwich is as good as the version I now make myself (and my family, who has tried both versions, agrees).
Try it for yourself and let me know what you think! Scramble recipe tester Jennifer Doig said, "The sandwiches were
perfectly toasty and soft, warm and delicious! And for the health conscious, not at all greasy as I imagine a true Philly
sandwich would be." Serve it with orange slices (unless you can get your hands on some Philly cheese fries).

- 2 1/2 Tbsp. extra virgin olive oil - 1 1/2 lbs. sliced roast beef (such as all natural
- 2 yellow onions, thinly sliced Applegate Farms)
- 2 bell peppers, any color, thinly sliced - 6 slices provolone cheese, (or you can always use
- 2 large soft baguettes Philly's favorite, Cheez Whiz!)
- 1/4 cup ketchup, or to taste, for serving (optional)
- 2 tsp. hot pepper sauce (such as Tabasco), or to
taste, for serving (optional)
Preheat the oven to 300 degrees. Heat 2 Tbsp. olive oil in a large heavy skillet over medium heat. Sauté the onions
and peppers, stirring occasionally, until they are very soft and the onions are starting to brown, 8 - 10 minutes. After
about 5 minutes, put the baguettes in the oven to warm them.

Transfer the onions and peppers to a bowl, cover them, and set them aside. In the same skillet, heat the remaining oil
over medium heat. Cut the roast beef into thin strips and sauté it in the oil, stirring frequently, until it is heated through,
about 5 minutes. (Meanwhile, slice the oranges, if you are serving them.)

Remove the baguettes from the oven and slice them lengthwise, cutting them most of the way through. Line the
bottoms of the sandwiches with the cheese, and top it with the beef, onions and peppers. Cut each baguette into 3
sandwiches, and serve them warm, topped with the ketchup and hot pepper sauce, if desired.

Scramble Flavor Booster: Serve the sandwiches with your favorite hot pepper sauce or sliced hot peppers.

TIP: Compare labels: Look for lower sodium versions of the meat, cheese and bread for this recipe, as the
combination of prepared ingredients make the sodium for this dish higher than most Scramble recipes. To help your
body cope with salty meals, eat a banana (potassium balances sodium) and drink water with lemon slices (lemon is a
diuretic).

SERVE WITH ORANGE SLICES

Cut 3 - 6 oranges into wedges for serving.

Nutritional Information per serving (% based upon daily values):

Calories: 610; Total Fat: 21g, 33%; Saturated Fat: 6g, 30%; Cholesterol: 65mg, 22%; Sodium: 1,100mg, 45%; Total
Carbohydrate: 66g, 22%; Dietary Fiber: 5g, 20%; Sugar: 11g; Protein: 40g

Nutritional Information per serving with side dish (% based upon daily values) 1 orange:
Calories: 641; Total Fat: 21g, 33%; Saturated Fat: 6g, 30%; Cholesterol: 65mg, 22%; Sodium: 1,100mg, 45%; Total
Carbohydrate: 74g, 25%; Dietary Fiber: 7g, 26%; Sugar: 17g; Protein: 41g

© 2011 The Six O'Clock Scramble · http://thescramble.com

 Spicy Seafood Stew
Servings = 4
Prep+Cook = 30 min
Page: 219

With this quick and lovely stew, all you need to do is make rice and you have your whole dinner in a bowl. So
convenient and satisfying!

- 2 Tbsp. extra virgin olive oil - 28 oz. tomato sauce or red pasta sauce
- 1 red bell pepper, chopped - 15 oz. diced tomatoes with green chilies, partially
- 1 yellow onion, chopped drained
- 3 stalks celery, thinly sliced (about 1 cup) - 1/4 tsp. crushed red pepper flakes (optional)
- 1 lb. seafood blend (such as calamari, scallops and
peeled and deveined shrimp), often sold frozen
In a stockpot, heat the oil over medium heat. Add the peppers, onions and celery, and cook, stirring occasionally,
until the onions are translucent, 5 - 7 minutes. (Start the rice if you are making it.)

Meanwhile, in a large saucepan, combine the tomato or pasta sauce, diced tomatoes, and crushed red pepper flakes
(optional) and bring it to a boil. Simmer it for about 10 minutes.

Add the seafood to the stockpot with the vegetables, increase the heat if necessary, and cook, stirring frequently, for 3
- 4 minutes until the shrimp are just pink and the scallops are opaque. Add the tomato sauce mixture, return it to a
boil, and simmer it for about 2 minutes. Serve it over rice.

Scramble Flavor Booster: Double the red pepper flakes and season the stew with freshly ground black pepper or use
hot pepper sauce, such as Tabasco. You can also use a can of spicy V8 in place of some of the tomato sauce.

TIP: You can make a delicious salad using a seafood blend with fresh vegetables and greens. Lightly dress the salad
with a combination of olive oil, lemon juice, kosher salt and black pepper to taste.

SERVE WITH WHITE OR BROWN RICE

Cook 1 - 2 cups white or quick-cooking brown rice according to the package directions, using 2 - 4 cups water, or
chicken or vegetable broth for the liquid.

Nutritional Information per serving (% based upon daily values):

Calories: 280; Total Fat: 9g, 14%; Saturated Fat: 1g, 5%; Cholesterol: 155mg, 52%; Sodium: 580mg, 24%; Total
Carbohydrate: 24g, 8%; Dietary Fiber: 4g, 16%; Sugar: 18g; Protein: 23g

Nutritional Information per serving with side dish (% based upon daily values) 3/4 cup white rice:
Calories: 434; Total Fat: 9g, 15%; Saturated Fat: 1g, 5%; Cholesterol: 155mg, 52%; Sodium: 581mg, 24%; Total
Carbohydrate: 57g, 19%; Dietary Fiber: 5g, 18%; Sugar: 18g; Protein: 26g

© 2011 The Six O'Clock Scramble · http://thescramble.com

 Baked Turkey And Corn Burritos
Servings = 10
Prep = 20 min; Cook = 20 min

Our friend Linda Singer suggested this tasty, low fat recipe. We cook the burritos until they are crispy and top them
with sour cream and salsa. Serve them with avocados with lime.

- 1 lb. ground turkey, (or use vegetarian ground meat or - 1 cup shredded Monterey Jack or Cheddar cheese
15 oz. black beans, rinsed and drained) - 10 burrito size (large) whole wheat or flour tortillas
- 15 oz. vegetarian refried beans - 1 cup nonfat or low fat sour cream, for serving
- 1 cup salsa (optional)
- 1 cup frozen corn kernels - 1 cup salsa, for serving (optional)
Preheat the oven to 375 degrees. Coat a 9 x 13-inch baking dish with nonstick cooking spray.

Over medium heat, brown the turkey in a large nonstick skillet until it is cooked through, about 5 minutes (if using
vegetarian ground meat or beans, add in the next step instead). Add the refried beans, salsa and corn (reserve any
remaining corn to serve on the side with the burritos), and warm them until the mixture is heated through, stirring
occasionally. Remove it from the heat and stir in the cheese.

Warm the tortillas in the microwave for approximately 1 minute to soften them. Assemble the burritos by spooning one
large scoop of the turkey-bean mixture into each tortilla, folding in the sides, and rolling them up. Place them in the
baking dish, and bake them, uncovered, until the tortillas are crisp and lightly browned, about 20 minutes. (Meanwhile,
prepare the avocados, if you are serving them.) Serve them topped with sour cream, salsa, and/or avocados, if
desired.

Scramble Flavor Booster: Use spicy salsa and add a few dashes of hot pepper sauce, such as Tabasco, to the
turkey.

TIP: Monterey Jack cheese is a great addition to many Mexican-inspired recipes. It generally melts very well making it
easy to work with in baked dishes and grilled cheese sandwiches.

SERVE WITH AVOCADOS WITH LIME

Peel and slice 2 - 4 avocados and sprinkle them with 1 - 4 tsp. fresh lime juice (about 1/2 lime) and 1/8 - 1/2 tsp. salt
(or mash the avocados, lime juice and salt to make guacamole.)

Nutritional Information per serving (% based upon daily values):

Calories: 390; Total Fat: 9g, 14%; Saturated Fat: 3g, 15%; Cholesterol: 25mg, 8%; Sodium: 810mg, 34%; Total
Carbohydrate: 62g, 21%; Dietary Fiber: 5g, 20%; Sugar: 2g; Protein: 23g

Nutritional Information per serving with side dish (% based upon daily values) 1/2 avocado, dash salt, lime
juice:
Calories: 534; Total Fat: 22g, 35%; Saturated Fat: 5g, 24%; Cholesterol: 25mg, 8%; Sodium: 817mg, 34%; Total
Carbohydrate: 70g, 23%; Dietary Fiber: 11g, 44%; Sugar: 3g; Protein: 25g

© 2011 The Six O'Clock Scramble · http://thescramble.com

 Orange Sesame Linguine
Servings = 8
Prep+Cook = 25 min

This light noodle dish gets its bright citrusy essence from the lemon and orange juices and zest. To make it even more
colorful you could add half of a julienned red bell pepper to the noodles. Solomon and Celia liked this meal so much
that they packed the leftovers in their school lunches. Serve it with steamed peas.

- 16 oz. linguine - 4 Tbsp. reduced-sodium soy sauce (use

- 2 cups shredded (matchstick cut) carrots wheat/gluten-free if needed)
- 1/8 cup canola or vegetable oil - 1/2 lemon, use 2 Tbsp. juice + 1/2 tsp. zest
- 1/8 cup sesame oil - 1/2 orange, use 2 - 4 Tbsp. juice + 1/2 tsp. zest
- 1 Tbsp. hot chili sesame oil , (or use additional - 1 Tbsp. honey
sesame oil plus 1/4 tsp. crushed red pepper flakes) - 1/4 cup fresh cilantro or green onions, chopped
Cook the linguine according to the package directions. One minute before draining the noodles (or 2 minutes if you
want them softer), add the carrots to the boiling water with the noodles to soften them. (Prepare the peas now, if you
are serving them.) Drain the noodles and carrots and transfer them to a large metal serving bowl.

Meanwhile, in a large measuring cup, using a fork or mini-whisk, combine the remaining ingredients except the cilantro
or green onions. Pour the sauce and cilantro or green onions over the hot noodles and toss well. Serve it immediately,
or refrigerate it for up to 2 days.

Scramble Flavor Booster: Use extra chili oil and serve it with additional soy sauce.

TIP: If you'd like, you can mix the steamed peas in with the pasta. It adds additional color and flavor.

SERVE WITH STEAMED PEAS

Heat 10 - 16 oz. frozen peas in the microwave at full power for 2 - 4 minutes, or prepare them on the
stovetop according to the package directions, cooking them a little less time than suggested so they stay firm.

Nutritional Information per serving (% based upon daily values):

Calories: 310; Total Fat: 10g, 16%; Saturated Fat: 1g, 6%; Cholesterol: 0mg, 0%; Sodium: 272mg, 12%; Total
Carbohydrate: 59g, 17%; Dietary Fiber: 4g, 12%; Sugar: 5g; Protein: 8g

Nutritional Information per serving with side dish (% based upon daily values) 1/2 cup peas:
Calories: 372; Total Fat: 10g, 16%; Saturated Fat: 1g, 6%; Cholesterol: 0mg, 0%; Sodium: 274mg, 12%; Total
Carbohydrate: 71g, 21%; Dietary Fiber: 9g, 30%; Sugar: 9g; Protein: 12g

© 2011 The Six O'Clock Scramble · http://thescramble.com

 Spinach Ricotta Pie
Servings = 8
Prep = 20 min; Cook = 45 min

This recipe is adapted from the vegetarian bible, the original Moosewood cookbook (1977)! I think it's still a winner.
Serve it with whole wheat dinner rolls and a green salad with grapes, pistachios and Gorgonzola.

- 1 prepared pie crust - 16 oz. nonfat or low fat ricotta cheese

- 1 Tbsp. butter or margarine - 3 eggs, beaten
- 9 oz. baby spinach - 3 Tbsp. flour
- 1 small yellow or white onion, diced - 1/2 cup shredded Swiss cheese, (or use crumbled
- 1/2 tsp. dried oregano feta)
- 1/2 tsp. salt - 1 cup nonfat or low fat sour cream
- 1/4 tsp. black pepper - 1/4- 1/2 tsp. paprika
Preheat oven to 375 degrees. Place the pie crust in a pie dish. Melt the butter or margarine in a large skillet over
medium heat. Add the spinach, onions and oregano and sauté them, stirring occasionally, for about 5 minutes. Add
the salt and pepper.

In a large bowl, mix together the spinach and onion mixture, ricotta, eggs, flour and cheese. Spread the mixture into
the unbaked pie shell. Top it with the sour cream, spreading it to the edges of the crust. Sprinkle the top of the pie
generously with paprika, and bake it for 45 minutes. (Meanwhile, prepare the salad and heat the rolls, if you are
serving them.) Serve the pie hot, or refrigerate it for up to 2 days, or freeze it for up to 3 months.

Scramble Flavor Booster: For a bolder flavor, double the amount of black pepper and oregano.

TIP: Many prepared pie crusts come in a pack of two. As you'll just need one for this recipe, store the other one in
your freezer for up to two months. Another great option is to double this recipe and store one of the pies in your
freezer for a particularly harried night or share one with a friend in need.

SERVE WITH WHOLE WHEAT OR WHITE DINNER ROLLS & GREEN SALAD WITH GRAPES, PISTACHIOS, AND
GORGONZOLA CHEESE
Serve it with whole wheat or white dinner rolls, warmed in a 300 degree oven for 5 - 10 minutes.

Serve it with a green salad with 1/2 cup sliced grapes, 1/4 cup shelled pistachios or other nuts, 2 Tbsp. Gorgonzola
cheese, and tossed with 2 - 4 Tbsp. vinaigrette or dressing of your choice.

Nutritional Information per serving (% based upon daily values):

Calories: 250; Total Fat: 13g, 20%; Saturated Fat: 5g, 23%; Cholesterol: 105mg, 35%; Sodium: 560mg, 23%; Total
Carbohydrate: 20g, 7%; Dietary Fiber: 1g, 4%; Sugar: 2g; Protein: 14g

Nutritional Information per serving with side dish (% based upon daily values) 1 roll; 1 1/2 cups salad:
Calories: 403; Total Fat: 18g, 28%; Saturated Fat: 6g, 27%; Cholesterol: 108mg, 36%; Sodium: 914mg, 38%; Total
Carbohydrate: 44g, 16%; Dietary Fiber: 6g, 22%; Sugar: 8g; Protein: 21g

© 2011 The Six O'Clock Scramble · http://thescramble.com