One cup of kale provides more than the daily requirement of vitamins A and C. It is also a good source of calcium and fiber.

With long ruffled leaves that resemble large parsley sprigs and hues that vary from lavender to chartreuse, kale has a mild cabbage-like taste and delicate texture.

Like most cooking greens, kale can grow in colder temperatures and withstand frost — which actually helps produce even sweeter leaves. Kale can also grow well in the hot weather in the southern United States and in poor soil. Kale is an excellent source of vitamin A, folic acid, and vitamin C and contains both protein and fiber.

Kale is available year-round though it is most flavorful and abundant during the winter months. It is best to select small, deep-colored kale bunches with clean leaves. Avoid kale with dry leaves as well as that with dry, browned, yellowed or coarse stems. In the marketplace kale should be kept refrigerated or on ice (or in an outdoor market in the winter).

Best when kept at 32°, kale should be stored wrapped in plastic in the refrigerator crisper. Kale can only be kept for a few days.

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4 chicken breast halves on the bone, skin removed

1/2 medium onion, minced

2 cloves garlic, minced

1 − 14 1/2 ounce can cut−up tomatoes

1/2 teaspoon cinnamon

1/4 teaspoon cayenne pepper

Salt and black pepper to taste

1/2 cup Greek olives, cut in half and pitted

1 tablespoon lemon juice

1/4 cup minced parsley

In a large nonstick skillet, heat olive oil over medium heat.

Brown chicken on both sides. Add onion and garlic; cook 2 minutes.

Add tomatoes with their liquid to the pan with the cinnamon,

cayenne, salt, pepper and olives. Simmer, covered, 15 minutes.

Turn chicken and continue cooking 10−15 minutes, until chicken

tests done. Remove chicken to a warm platter. Bring sauce to boil

with lemon and parsley. Boil a few minutes until slightly

thickened. Pour over chicken. Serve with rice or noodles.

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1 cup water

1/3 cup teriyaki sauce

2 tablespoons lime juice

2 teaspoons minced garlic

1 teaspoon mesquite liquid smoke flavoring

1/2 teaspoon salt

1/4 teaspoon ground ginger

1/4 teaspoon tequila

4 chicken breast fillets

Mexi-Ranch Dressing

1/4 cup mayonnaise

1/4 cup sour cream

1 tablespoon milk

2 teaspoons minced tomato

1 1/2 teaspoons white vinegar

1 teaspoon minced canned jalapeno slices (nacho slices)

1 teaspoon minced onion

1/4 teaspoon dried parsley

1/4 teaspoon Tabasco pepper sauce

1/8 teaspoon salt

1/8 teaspoon dried dill weed

1/8 teaspoon paprika

1/8 teaspoon cayenne pepper

1/8 teaspoon cumin

1/8 teaspoon chili powder

dash garlic powder

dash ground black pepper

1 cup shredded cheddar/monterey jack cheese blend

2 cups crumbled corn chips or fried tortilla strips (see tidbits)

1. Prepare marinade by combining marinade ingredients

in a medium bowl. Add the chicken to the bowl, cover and

chill for 2 to 3 hours.

2. Make the mexi-ranch dressing by combining all of the

ingredients in a medium bowl. Mix well until smooth, then

cover dressing and chill it until needed.

3. When you are ready to prepare the entree, preheat the

oven to high broil. Also, preheat your barbecue or indoor

grill to high heat. When the grill is hot cook the marinated

chicken breasts for 3 to 5 minutes per side, or until

they’re done.

4. Arrange the cooked chicken in a baking pan. Spread a

layer of mexi-ranch dressing over each piece of chicken

(you’ll have plenty left over), followed by 1/4 cup of

the shredded cheese blend. Broil the chicken for 2 to 3

minutes, or just until the cheese has melted.

5. Spread a bed of 1/2 cup of the tortilla strips or crumbled

corn chips on each of four plates. Slide a chicken breast onto

the chips on each plate and serve with your choice of rice,

and pico de gallo, or salsa. (http://www.topsecretrecipes.com)

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1 tb Honey

1 tb Lime juice

1/4 ts Paprika

4 Chicken breast halves

Washed/patted dry

Preheat oven to 400 degrees. In a small bowl, combine

canola oil, honey, lime juice and paprika. Place

chicken, skin side up, in a 7×11 inch baking dish.

Apply mixture to chicken pieces in a single layer.

Bake in over for 35-40 minutes, basting every 8-10

minutes or until well browned and juices run clear

when you cut into the thickest part of chicken. Remove

from oven. Cover with foil for 15 minutes. This

softens chicken and keeps it hot until served. Serves

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4 tbsp fish sauce

pepper

1 tbsp vegetable oil

1 small onion, halved and sliced

2 large garlic cloves, finely chopped

2 fresh red chilies, finely chopped, or 1/2 tsp chili paste

4 plum tomatoes, quartered lengthwise and seeded

1/2 small pineapple, cubed

2 tbsp sugar

1 tsp salt

a large handful of fresh bean sprouts

1 stick of celery, thinly sliced

2 tbsp fresh lime juice

1 heaped tbsp chopped fresh mint Method :

Place the fish in a shallow dish, then sprinkle with 1 tbsp fish sauce and some freshly ground black pepper. Cover and leave in the refrigerator. Heat the oil in a large saucepan. Add the onion, garlic and chilies and stir-fry until fragrant, about 30 seconds. Add the tomatoes, pineapple and sugar, and cook until the tomatoes begin to soften, about 1 minute. Stir in 1.2 liters / 2 pints hot water, the salt and the remaining 3 tbsp fish sauce, then bring to the boil. Reduce the heat to moderate and simmer the broth, covered, for 5 minutes.

Add the fish, bean sprouts and celery, then immediately remove the pan from the heat. Cover and leave to stand for 5 minutes, to finish cooking the fish and allow the flavors to marry. Stir in the lime juice and mint just before serving.

Serves 4

Round off the meal with steamed rice and charcoal-grilled pork chops.

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1 whole Chinese roast duck, meat removed form the bones and chopped

1 telegraph cucumber

150g bean sprouts

Sauce

1 tbsp hoisin sauce

2 tbsp chili sauce

1 tbsp plum sauce Method :

Half fill a large bowl with warm water and a second bowl with cold water. Dip each wrapper into the warmwater for 10 seconds and then into the cold water. Drain on paper towels and stack on a serving plate with greaseproof paper between each wrapper. Remove any remaining bones from the duck and shred the meat. Place in a serving dish. Cut the cucumber in half lengthways and scrape out the seeds. Cut the cucumber into 1 cm x 6 cm strips. Place in a serving dish. Put the bean sprouts in a separate serving dish.

Combine the sauce ingredients and place in a small dish. Invite your guests to assemble their rolls at the table. To assemble, spread a little sauce onto the rice paper wrapper, then arrange the filling ingredients on the top half of the wrapper. Fold over the bottom edge then roll up, tucking in the sides. Chinese roast duck is available from Chinese barbecue outlets. Ready to eat in 20 minutes.

Serves 4-6

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2-3

2 teaspoons

2 tablespoons

55 ml

1 tablespoon

1 tablespoon

4

250 ml minced garlic

shallots, finely chopped

five spice powder

sugar

red rice vinegar

fish sauce

soy sauce

quarter portions duck

coconut milk

salt and freshly ground black pepper

watercress, to serve

coriander sprigs, to garnish Method :

1. In a bowl, mix garlic, shallots, five spice powder, sugar, vinegar, fish and soy sauce
2. Add duck pieces and leave to marinate for at least 2-3 hours, or overnight in the refrigerator, turning occasionally.
3. Preheat over to 220^oC (425^oF), Gas 7.
4. Remove duck portions from marinade and place, skin side up, on  a rack in a baking tin and cook in the oven for 45 minutes, without turning or basting.
5. Remove duck and keep warm.
6. Heat marinade with drippings in the baking tin, add coconut milk, bring to boil and simmer for 5 minutes.
7. Season with salt and pepper, then pour sauce into a serving bowl.
8. Serve duck portions on a bed of watercress, garnished with coriander sprigs.

Serves 4-6

The duck portions can be chopped through the bone into bite sized pieces for serving, if wished.

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