Lower Fat Key Lime Pie

Ingredients: 

3 egg yokes

1/2 cup lime juice

1 can fat-free sweetened condensed milk

1 pre-made graham cracker pie shell

 Step One:
Preheat oven to 325 degrees F. Mix the first three ingredients together either by a stand mixer of by hand with a spoon or spatula. A stand mixer makes easy work, but it can be perfectly done without one. If using an stand mixer or even a hand mixer, start off slowly. Set the mixer to the stir setting. Only if needed, increase the speed for a few seconds and then reduce to stir for about 2 minutes. All ingredients should be well incorporated.  There should be no streaks of yoke for example.   The resulting custard should be pale yellow.

Step Two:
Pour the custard into the pie shell. Tap the filled pie shell on the counter a few times to remove any possible air bubbles.  Place the pie in the oven and bake for 10 minutes.  Remove the pie from the oven and let it cool to room temperature.  After the pie is room temperature, place it in the refrigerator for 6 to 8 hours. 

Roast Beef

Ingredients:

1 3-pound Eye of Round Roast (1.3608 kg)
1 teaspoon salt (6g)
1 teaspoon pepper (2.3g)
1 teaspoon garlic powder (1.5g)
2 or 3 tablespoons of flour (24g)
2 tablespoons cooking oil (30ml)

Step One:
Preheat oven to 300 degrees F (148 C). Remove the roast from the refrigerator about 15 minutes before seasoning. Season the roast starting with the salt. Salt the roast on all sides. Rub/massage the salt into the roast. Next season all sides of the roast with the pepper and garlic powder.

Step Two:
Add the flour to a large bowl or a large ziptop bag.  Place the roast in to the bowl or bag and manipulate the roast so that all sides are covered with flour. Remove the roast from the flour and tap it to remove any excess flour. The aim is for the roast to have a dusting of flour all over, but not clumps. Add the oil to an oven safe large pan or dutch oven.  Heat the pan over high heat. Once the oil is shimmering place the roast in the pan. The process being undertaken is called browning. This is done to help seal in the juices,  it also helps the roast achieve a deeper, almost spit roasted look.  Brown the roast on all sides about 2 minutes per side (including the short ends).

Step Three:
Place the entire pan with the roast into the oven. Roast until the internal temperature reaches 145 F  (63 C).  The timing for this can vary.  For planning purposes a little more than an hour should be set aside. The internal temperature is primary factor here, not cooking time. If your kitchen arsenal doesn't contain a meat thermometer, then please run an buy one before attempting this preparation.  There really is no good way to guess at a roast's internal temperature. With a lean cut like the Eye of Round, there is very little margin for error. If cooked by guesswork alone the roast can go from succulent and delicious, to overcooked and dry.

Step Four:
Once the roast reaches the targeted internal temperature remove it from the oven and let it rest for 5 to 10 minutes.

Step Five:
Carve the roast, and enjoy.

Bean Burritos

4 8-10” flour Tortillas

1 ½ cup sliced onion

1 14.5 oz can pinto beans drained

1 cup sliced Green pepper

½ teaspoon cumin

½ teaspoon ground red pepper

¼ teaspoon salt

½ teaspoon black pepper

Cooking Spray

Step One:

Heat a non-stick pan over medium heat. Spray the pan with cooking spray and add the onions. Cook the onions for five minutes until.  Add the green peppers and cook until soft.  Reserve the cooked onions and pepper to a bowl.

Step Two:

Add the pinto beans to the pan.  Stir in the cumin, red pepper and salt. Heat the beans until hot.  Reduce the heat to low and mix the onions and peppers.  Remove the bean mixture from the heat.

Step Three:

Heat an empty non-stick pan over medium heat.  Add one tortilla shell to the pan for about 30-45 seconds each side.  Remove the tortilla from pan. Place a quarter of the bean mixture on to the center of the tortilla shell.  Roll the burrito tucking the sides in as you go.  Repeat for all three remaining tortillas.

Pan Roasted Cod with Lemon

Ingredients

4 6oz cod fillets
1 lemon, lemon sliced thinly
1/2 teaspoon salt
1 teaspoon fresh cracked pepper
Cooking Spray



Step One:

Season each fillet with salt and pepper.  Heat the skillet under medium-high heat.  Apply cooking spray to the skillet. Groupd three lemon slices in the skillet per fillet.  Place the fillets on top of the lemon slices and cook five minutes.

Step Two:

Carefully turn the fillets with the lemon over and cook for another five minutes.