Chef Nick Chef Nick Cavataio Cavataio

15 Quick, Easy and Healthy Recipes 15 Quick, Easy and Healthy Recipes
15 Quick, Easy and Healthy
15 Quick, Easy and Healthy

Recipes
Recipes

written by:
Chef Nick Cavataio
Chef Nick Cavataio
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Chef Nick Chef Nick Cavataio Cavataio
15 Quick, Easy and Healthy Recipes 15 Quick, Easy and Healthy Recipes
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Chef Nick Chef Nick Cavataio Cavataio
15 Quick, Easy and Healthy Recipes 15 Quick, Easy and Healthy Recipes
Table of Contents
Baked Turkey
4
Barbecue Marinade
5
Breakfast Casserole
6
Crispy Orange Roughy
7
Crunchy Pecan Chicken -Low Carb
8
Honey Baked Ha
10
!talian Toato "auce
13
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Chef Nick Chef Nick Cavataio Cavataio
15 Quick, Easy and Healthy Recipes 15 Quick, Easy and Healthy Recipes
Leon # $arlic Chicken
14
Low %at $ra&y
16
Low %at 'egetable Lasagna
18
Oateal Crisps
20
Peanut Butter Muffins
21
"uer "(uash "oup # )pple %la&or
22
"weet * "our "pareribs
24
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Chef Nick Chef Nick Cavataio Cavataio
15 Quick, Easy and Healthy Recipes 15 Quick, Easy and Healthy Recipes
Baked Turkey
Baked Turkey
Baked Turkey
This one only has a few ingredients and never fails
!1 "12#$o%nd& t%rkey
!1 stick '%tter( sliced
!1)2 c%$ vegeta'le oil
!4 cloves large garlic( cr%shed
!1 t gro%nd alls$ice
!1 t seasoned salt
*reheat oven 350+, Clean and rinse o%t t%rkey cavity and $at dry Then $lace t%rkey in a *reheat oven 350+, Clean and rinse o%t t%rkey cavity and $at dry Then $lace t%rkey in a
roasting $an Caref%lly lift skin over 'reasts( thighs and dr%-sticks and insert '%tter .%' oil roasting $an Caref%lly lift skin over 'reasts( thighs and dr%-sticks and insert '%tter .%' oil
and cr%shed garlic cloves over t%rkey( then s$rinkle with alls$ice and seasoned salt Tie or and cr%shed garlic cloves over t%rkey( then s$rinkle with alls$ice and seasoned salt Tie or
skewer legs together to hold sha$e d%ring cooking Cover with al%-in%- foil /ake for 4 skewer legs together to hold sha$e d%ring cooking Cover with al%-in%- foil /ake for 4
ho%rs( or a'o%t 20 -in%tes $er $o%nd 0eat ther-o-eter sho%ld read 180+, when inserted ho%rs( or a'o%t 20 -in%tes $er $o%nd 0eat ther-o-eter sho%ld read 180+, when inserted
into the thickest $ortion of the 'reast away fro- the 'one .e-ove foil d%ring last into the thickest $ortion of the 'reast away fro- the 'one .e-ove foil d%ring last
30 -in%tes of cooking1 'aste with $an 2%ices to 'rown skin 30 -in%tes of cooking1 'aste with $an 2%ices to 'rown skin
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Chef Nick Chef Nick Cavataio Cavataio
15 Quick, Easy and Healthy Recipes 15 Quick, Easy and Healthy Recipes
Barbecue Marinades
Barbecue Marinades
Barbecue Marinade
! 1 s-all onion( finely cho$$ed
! 1 T oil
! 1 T honey
! 3 T to-ato ketch%$
3 2 T soy sa%ce
! 1 t $re$ared -%stard
0i4 all together 0i4 all together
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Chef Nick Chef Nick Cavataio Cavataio
15 Quick, Easy and Healthy Recipes 15 Quick, Easy and Healthy Recipes
Breakfast Casserole
Breakfast Casserole
Breakfast Casserole
! 1 $kg ,at free hash 'rowns
! 1 $kg 5ean 6a%sage
! 4#6 egg whites( 'eaten or 7gg'eaters
! 8 o8 $ackage of shredded fat free cheddar cheese
*reheat oven 350#375 degrees /rown sa%sage and hash 'rowns in nonstick skillet1 season
$otatoes with salt 9 $e$$er *%t hash 'rowns and sa%sage in 8 4 13: nonstick cake $an *o%r
egg whites over -i4t%re 6$read fat free shredded cheese over the to$ /ake for 45 -in%tes
;r %ntil( egg is cooked and cheese is 'rowned
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15 Quick, Easy and Healthy Recipes 15 Quick, Easy and Healthy Recipes
Crispy Orane Rouhy
Crispy Orane Rouhy
Crispy Orange Roughy Crispy Orange Roughy
! 1 $o%nd fresh or fro8en orange ro%ghy fillets
! 1 c%$ finely cr%shed tortilla
! 1 t dried oregano
! 1)2 t garlic $owder
! 1)2 t dried 'asil
! 1)4 c%$ ski- -ilk
! 7gg s%'stit%te to e<%al 1 large egg
! 1 c%$ 0onterey =ack Cheese( shredded
Thaw fish fillets thoro%ghly( if fro8en .inse1 $at dry with $a$er towels >eat oven to
450+, Co-'ine tortilla chi$s( oregano( garlic $owder and 'asil in ?#inch $ie $late or
'aking $an @hisk together -ilk and egg in another ?#inch $ie $late or 'aking $an
Ai$ fillets in -ilk -i4t%re1 then coat with tortilla chi$ -i4t%re *lace coated fish in
lightly greased 1147#inch glass 'aking dish1 s$rinkle with re-aining cr%shed tortilla
chi$s /ake for 6 to ? -in%tes or %ntil fish flakes with fork 6$rinkle fillets with
cheese1 contin%e 'aking 2 to 3 -in%tes or
%ntil cheese is -elted
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Chef Nick Chef Nick Cavataio Cavataio
15 Quick, Easy and Healthy Recipes 15 Quick, Easy and Healthy Recipes
Crunchy !ecan Chicken "o# Carb
Crunchy !ecan Chicken "o# Carb
Crunchy Pecan Chicken # Low Carb

! 1 c%$ gro%nd $ecans
! 1)2 c%$ grated $ar-esan cheese
! 1)2 t garlic $owder
! 1)2 t dried 'asil
! B'o%t C c%$ le-on 2%ice for di$$ing
! 4 'oneless chicken 'reast halves( $o%nded to -ake flat and even in thickness
! 2 ta'les$oons ;live oil
Dn large shallow dish( co-'ine $ecans( cheese( garlic $owder and 'asil *lace le-on 2%ice in Dn large shallow dish( co-'ine $ecans( cheese( garlic $owder and 'asil *lace le-on 2%ice in
another shallow dish Ai$ chicken in 2%ice( then coat with $ecan -i4t%re Dn large non#stick another shallow dish Ai$ chicken in 2%ice( then coat with $ecan -i4t%re Dn large non#stick
skillet( heat oil till -oderately hot Bdd chicken1 cook 3 to 5 -in%tes on each side or %ntil skillet( heat oil till -oderately hot Bdd chicken1 cook 3 to 5 -in%tes on each side or %ntil
golden and cooked thro%gh golden and cooked thro%gh
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Chef Nick Chef Nick Cavataio Cavataio
15 Quick, Easy and Healthy Recipes 15 Quick, Easy and Healthy Recipes
Honey Baked Ha$
Honey Baked Ha$
Honey Baked Ha
! 1)2 6$iral#c%t s-oked ha- "a'o%t 7 l's f%lly cooked& ! 1)2 6$iral#c%t s-oked ha- "a'o%t 7 l's f%lly cooked&
! 1)2 c%$ *ear Nectar
! 1)2 c%$ ;range 2%ice
! 1)2 c%$ ,ir-ly $acked 'rown s%gar
! 1)2 c%$ >oney
*reheat oven to 375E , *lace ha-( c%t end down( in B 'aking $an 0i4 together *reheat oven to 375E , *lace ha-( c%t end down( in B 'aking $an 0i4 together
*ear nectar and orange 2%ice in a 'owl /ake ha- in a $reheated ;ven for *ear nectar and orange 2%ice in a 'owl /ake ha- in a $reheated ;ven for
15 -in%tes 'asting Twice with 2%ice -i4t%re 0i4 together 'rown s%gar and honey 15 -in%tes 'asting Twice with 2%ice -i4t%re 0i4 together 'rown s%gar and honey
in a s-all 'owl /r%sh -i4t%re over ha- /ake ,or a'o%t another ho%r( or %ntil in a s-all 'owl /r%sh -i4t%re over ha- /ake ,or a'o%t another ho%r( or %ntil
internal te-$erat%re 0eas%res 140E on an instant .ead -eat ther-o-eter internal te-$erat%re 0eas%res 140E on an instant .ead -eat ther-o-eter
6erve D--ediately 6erve D--ediately
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Chef Nick Chef Nick Cavataio Cavataio
15 Quick, Easy and Healthy Recipes 15 Quick, Easy and Healthy Recipes
%talian To$ato &auce
%talian To$ato &auce
!talian Toato "auce
! 4 -edi%- onions( cho$$ed
! 3 garlic cloves( cr%shed
! 14 o8 cr%shed to-atoes
! C c%$ to-ato $aste
! C c%$ water
! F t 5ite salt
! C t 'lack $e$$er
! 2 T canola oil
Dn a heavy#'ased sa%ce$an fry the onion and garlic in oil %ntil trans$arent Bdd to-atoes( Dn a heavy#'ased sa%ce$an fry the onion and garlic in oil %ntil trans$arent Bdd to-atoes(
to-ato $aste( water( salt and 'lack $e$$er 6i--er on very low heat for to-ato $aste( water( salt and 'lack $e$$er 6i--er on very low heat for
two ho%rs( stirring fre<%ently two ho%rs( stirring fre<%ently
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Chef Nick Chef Nick Cavataio Cavataio
15 Quick, Easy and Healthy Recipes 15 Quick, Easy and Healthy Recipes
"e$on'(arlic Chicken
"e$on'(arlic Chicken
Leon-$arlic Chicken
! 6 chicken 'reast fillets
! 1)2 c%$ -elted -argarine
! 3 clove garlic( -inced
! 3)4 c%$ dry 'read cr%-'s
! 1)2 c%$ *ar-esan cheese( grated
! 1 1)2 t $arsley( -inced
! 1 t salt
! *e$$er to taste
! 2 T -elted -argarine
! =%ice of 1 le-on
! *a$rika to taste
.inse chicken and $at dry Ai$ in -i4t%re of 1)2#c%$ '%tter and garlic Coat in -i4t%re of
'read cr%-'s( *ar-esan cheese( $arsley( salt and $e$$er Brrange in nonstick 'aking $an
Ari88le with 2 ta'les$oons '%tter and le-on 2%ice 6$rinkle with $a$rika Then 'ake at 325 ,
for 30 -in%tes or %ntil chicken is tender
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Chef Nick Chef Nick Cavataio Cavataio
15 Quick, Easy and Healthy Recipes 15 Quick, Easy and Healthy Recipes
"o# )at (ra*y
"o# )at (ra*y
Low %at $ra&y
! 1 3)4 c%$ chicken 'roth # witho%t fat
! 4 T cornstarch
! 1 t onion $owder
! 1)2 t garlic $owder
! 1 ts$ seasoning salt
! 1 chicken or vegeta'le flavor 'o%illon c%'e
! 6alt and $e$$er to taste
0i4 well in sa%ce$an Cook over -edi%- heat( stirring %ntil s-ooth 0i4 well in sa%ce$an Cook over -edi%- heat( stirring %ntil s-ooth
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15 Quick, Easy and Healthy Recipes 15 Quick, Easy and Healthy Recipes
"o# )at +eetable "asana
"o# )at +eetable "asana
Low %at 'egetable Lasagna
! ? $ieces lasagna( %ncooked
! 1 -edi%- yellow onion( cho$$ed
! 1 t vegeta'le oil
! 2 garlic cloves( cr%shed
! 8 o%nces -%shroo-s( sliced thin
! 1)4 c%$ fresh $arsley( cho$$ed
! 1 10 o%nce $ackage fro8en s$inach( thawed( drained thoro%ghly
! 1)4 t salt
! 1)2 t dried 'asil
! 1)2 t dried oregano
! 2 c%$s -eatless to-ato or s$aghetti sa%ce
! 1 15 o%nce container $art ski- or red%ced fat ricotta cheese
! 3)4 c%$ shredded( $art ski- -o88arella cheese
! 2 T grated *ar-esan cheese
*re$are $asta according to $ackage directions1 drain and cover with cool water %ntil ready to
%se @hile $asta is cooking( co-'ine onions and oil in a skillet over -edi%- heat %ntil
golden( a'o%t 5 -in%tes Bdd the garlic and cook a'o%t 1 -in%te 6$oon o%t half the onions
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15 Quick, Easy and Healthy Recipes 15 Quick, Easy and Healthy Recipes
and reserve for later Bdd the -%shroo-s to the onions in the skillet Cook( stirring over and reserve for later Bdd the -%shroo-s to the onions in the skillet Cook( stirring over
-edi%- heat( %ntil the -%shroo-s are tender and slightly 'rowned( a'o%t 7 -in%tes Bdd the -edi%- heat( %ntil the -%shroo-s are tender and slightly 'rowned( a'o%t 7 -in%tes Bdd the
$arsley and a $inch of salt1 transfer to a 'owl Bdd the reserved cooked onion and the s$inach $arsley and a $inch of salt1 transfer to a 'owl Bdd the reserved cooked onion and the s$inach
to the skillet Cover and cook over -edi%- heat %ntil the s$inach is wilted( a'o%t 3 -in%tes to the skillet Cover and cook over -edi%- heat %ntil the s$inach is wilted( a'o%t 3 -in%tes
Gncover and cook over -edi%- heat to eva$orate any e4cess -oist%re( a'o%t 1 -in%te Gncover and cook over -edi%- heat to eva$orate any e4cess -oist%re( a'o%t 1 -in%te
6eason with a $inch of salt >eat oven to 350, Arain the lasagna and $at dry with $a$er 6eason with a $inch of salt >eat oven to 350, Arain the lasagna and $at dry with $a$er
towels 0i4 the oregano and 'asil with the to-ato sa%ce 6$read 1#c%$ to-ato sa%ce in the towels 0i4 the oregano and 'asil with the to-ato sa%ce 6$read 1#c%$ to-ato sa%ce in the
'otto- of a 13 4 ? 4 3 inch $an Brrange 3 lasagna $ieces( slightly overla$$ing( in the $an 'otto- of a 13 4 ? 4 3 inch $an Brrange 3 lasagna $ieces( slightly overla$$ing( in the $an
6$oon the s$inach -i4t%re on to$ in an even layer 6$read with half of the ricotta 6$rinkle 6$oon the s$inach -i4t%re on to$ in an even layer 6$read with half of the ricotta 6$rinkle
with 1)4 c%$ of the shredded -o88arella cheese with 1)4 c%$ of the shredded -o88arella cheese
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15 Quick, Easy and Healthy Recipes 15 Quick, Easy and Healthy Recipes
Oat$eal Crisps
Oat$eal Crisps
Oateal Crisps
! Hegeta'le oil s$ray
! 1)2 c%$ vegeta'le oil s$ray
! 1)2 c%$ fir-ly $acked 'rown s%gar
! 1 t vanilla e4tract
! 2 c%$s <%ick#cooking oats
! 1)2 t 'aking $owder
! 1 t gro%nd cinna-on
*reheat oven to 325 , 6$ray a ?#inch s<%are $an with vegeta'le oil s$ray Dn a -i4ing 'owl( *reheat oven to 325 , 6$ray a ?#inch s<%are $an with vegeta'le oil s$ray Dn a -i4ing 'owl(
co-'ine oil( 'rown s%gar( and vanilla Bdd oats( 'aking $owder and cinna-on 0i4 %ntil co-'ine oil( 'rown s%gar( and vanilla Bdd oats( 'aking $owder and cinna-on 0i4 %ntil
'lended *ress -i4t%re evenly and fir-ly into $re$ared $an /ake 20 to 25 -in%tes( or %ntil 'lended *ress -i4t%re evenly and fir-ly into $re$ared $an /ake 20 to 25 -in%tes( or %ntil
edges are golden 'rown C%t into 36 s<%ares while hot Bllow to cool in $an 6tore in a edges are golden 'rown C%t into 36 s<%ares while hot Bllow to cool in $an 6tore in a
container with a loose#fitting lid 0akes 18 servings container with a loose#fitting lid 0akes 18 servings
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15 Quick, Easy and Healthy Recipes 15 Quick, Easy and Healthy Recipes
!eanut Butter Muffins
!eanut Butter Muffins
Peanut Butter Muffins
! 7gg'eaters( e<%al 2 eggs
! 1 c ski- -ilk
! 1)4 c 'anana "a'o%t 1 'anana&( -ashed with a fork
! 1)4 c red%ced fat $ean%t '%tter
! 1)3 c vegeta'le oil
! 1)4 c fro8en a$$le 2%ice concentrate( thawed
! 1)4 c nonfat dry -ilk
! 2 1)4 c flo%r
! 1 1)2 t 'aking $owder
! 1 t 'aking soda
! Nonstick s$ray
*reheat oven to 350 degrees , Dn a large 'owl( co-'ine the egg'eater( -ilk( -ashed *reheat oven to 350 degrees , Dn a large 'owl( co-'ine the egg'eater( -ilk( -ashed
'anana( $ean%t '%tter( vegeta'le oil( a$$le 2%ice( and dry -ilk 0i4 %ntil crea-y Bdd the 'anana( $ean%t '%tter( vegeta'le oil( a$$le 2%ice( and dry -ilk 0i4 %ntil crea-y Bdd the
flo%r( 'aking $owder( and 'aking soda into the large 'owl 0i4 again 5ine a -%ffin flo%r( 'aking $owder( and 'aking soda into the large 'owl 0i4 again 5ine a -%ffin
tin with $a$er liners or lightly s$ray with nonstick s$ray 6$oon in the -%ffin -i4 ,ill each tin with $a$er liners or lightly s$ray with nonstick s$ray 6$oon in the -%ffin -i4 ,ill each
-%ffin c%$ a'o%t 2)3 of the way %$ /ake for a'o%t 15 -in%tes1 re-ove fro- -%ffin tin and -%ffin c%$ a'o%t 2)3 of the way %$ /ake for a'o%t 15 -in%tes1 re-ove fro- -%ffin tin and
cool on wire rack 0akes 12 servings cool on wire rack 0akes 12 servings
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15 Quick, Easy and Healthy Recipes 15 Quick, Easy and Healthy Recipes
&u$$er &,uash &oup '
&u$$er &,uash &oup '

-pple )la*or
-pple )la*or
"uer "(uash "oup - )pple %la&or
! 1 T olive oil ! 1 T olive oil
! 1)2 s-all onion( cho$$ed fine
! 2 cloves garlic( -inced
! 1)2: $iece of ginger
! 2 cloves garlic
! 1)2 t c%-in
! 1)2 t coriander
! 1)2 t dry -%stard
! 1)4 t cinna-on
! 1 ts$ salt
! 6 -edi%- s%--er s<%ash
! 1 -edi%- stea-ed $otato
! 1 large a$$le
! 4 c%$s leftover water fro- stea-ing vegeta'les
! 1 T le-on 2%ice
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Chef Nick Chef Nick Cavataio Cavataio
15 Quick, Easy and Healthy Recipes 15 Quick, Easy and Healthy Recipes
Bdd onion and garlic in so%$ kettle with oil1 add c%-in( coriander( -%stard( cinna-on( salt(
and cayenne 6a%tI onion and garlic %ntil soft 6tir often *eel ginger *lace in 'lender with
1 T's$ water and 'lend Bdd 'lended ginger to so%$ $ot C%t s%--er s<%ash into 1: $ieces
J%arter $otato and a$$le( discarding a$$le core and seeds Cho$ s<%ash in food $rocessor or
'lender Bdd $otato and a$$le( contin%ing to cho$ %ntil ingredients are assi-ilated Gse s-all
a-o%nts of li<%id to kee$ 'lade -oving Bdd re-aining li<%id( a little at a ti-e( working the
-achine %ntil a so%$#like consistency is achieved Transfer so%$ to $ot @ar-( stirring
fre<%ently( to 2%st 'elow si--er $oint Bdd le-on 2%ice Taste and ad2%st seasoning with
additional salt and cayenne( if desired
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15 Quick, Easy and Healthy Recipes 15 Quick, Easy and Healthy Recipes
&#eet and &our &pareribs
&#eet and &our &pareribs
"weet and "our "pareribs
! 5 $o%nd $ork s$areri's c%t in serving si8e $ieces
! 1 c%$ 'rown s%gar
! 3 T cornstarch
! 1 T dry -%stard
! 1 c%$ vinegar
! 1 c%$ cr%shed $inea$$le( %ndrained
! 3)4 c%$ cats%$
! 3)4 c%$ water
! 1)3 c%$ finely cho$$ed onions
! 3 T 5ite soy sa%ce
! 6alt and $e$$er
6$read ri's( -eaty side %$( in a single layer shallow $an /rown in 425, oven for 20
-in%tes1 drain off fat Co-'ine re-aining ingredients( e4ce$t salt and $e$$er( in a sa%ce$an1
stir s-ooth Cook over -edi%- heat %ntil thick and glossy( stirring constantly 6$rinkle salt
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Chef Nick Chef Nick Cavataio Cavataio
15 Quick, Easy and Healthy Recipes 15 Quick, Easy and Healthy Recipes
and $e$$er over 'rowned ri's1 s$oon a'o%t half of the sweet so%r sa%ce over -eat .ed%ce
heat to 350, and 'ake for 45 -in%tes T%rn ri's1 cover with re-aining sa%ce and 'ake for 30
-in%tes or -ore( or %ntil well done 0akes 6 servings
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15 Quick, Easy and Healthy Recipes 15 Quick, Easy and Healthy Recipes
Thai )ettuccine !ri$a*era
Thai )ettuccine !ri$a*era
Thai %ettuccine Pria&era

! 1 $o%nd fett%ccine( $refera'ly whole grain
! 1 T $ean%t oil
! 2 heads 'roccoli( c%t into florets
! 2 'ell $e$$ers "1 red and 1 yellow&( c%t into short stri$s
! 2 t -inced fresh ginger
! 2 cloves garlic( -inced
! 1 can "14 o%nces& red%ced#fat cocon%t -ilk
! 2 T Thai red c%rry 'ase
! 1 T 'rown s%gar
! 1)4 c%$ cho$$ed $ean%ts
! 1)4 c%$ cho$$ed fresh 'asil
Cook the fett%ccine according to directions 0eanwhile( heat the oil in a wok or large( dee$
skillet over -edi%-#high heat @hen hot( add the 'roccoli and stir#fry for 10 seconds Bdd
a ta'les$oon or two of the $asta water( cover( and stea- %ntil the 'roccoli is 2%st 'right green
and 'arely tender( 1 to 2 -in%tes Bdd the $e$$ers and stir#fry for 1 -in%te Bdd the ginger
and garlic and stir#fry for 1 -in%te -ore .e-ove to a 'owl and cover to kee$ war- Bdd
the cocon%t -ilk( c%rry 'ase( and 'rown s%gar to the $an and ret%rn to -edi%-#high heat
/ring to a 'oil( whisking %ntil thoro%ghly -i4ed .ed%ce the heat to -edi%- and si--er
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Chef Nick Chef Nick Cavataio Cavataio
15 Quick, Easy and Healthy Recipes 15 Quick, Easy and Healthy Recipes
for 5 -in%tes Arain the $asta and $%t in a large 'owl or ret%rn to the $asta $ot 0i4 in a
few ta'les$oons of the c%rry sa%ce 2%st to -oisten the $asta 6tir the vegeta'les into the
re-aining sa%ce Aivide the $asta a-ong $lates and to$ with the vegeta'les and sa%ce
6$rinkle with the $ean%ts and 'asil
7n2oy yo%r reci$esK
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15 Quick, Easy and Healthy Recipes 15 Quick, Easy and Healthy Recipes
,or -ore great reci$es
Lo% can get -ore great reci$es at Con<%ering >ealthier .eci$es
htt$M))wwwcon<%eringhealthierreci$esco-)cook'ookht-l
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Chef Nick Chef Nick Cavataio Cavataio
15 Quick, Easy and Healthy Recipes 15 Quick, Easy and Healthy Recipes
%R++ /on%s NiftM

Bs a 'on%s gift here is a %R++ co$y of Chef NickOs P>ow To Con<%er The QitchenM10?
Cooking Ti$s and Techni<%esR at
htt$M))wwwchefnickskitchenco-)>owToCon<%erTheQitchen$df
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Chef Nick Cavataio
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