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Aug 31, 2009


SWEET & Spicy Wings

1/4 cup (1 stick) butter

1/2 cup TABASCO® brand SWEET & Spicy Pepper Sauce

1 teaspoon Original TABASCO® brand Pepper Sauce

1 dozen warm fried chicken wings

Melt butter in a small saucepan over low heat. Stir in TABASCO® SWEET & Spicy Sauce and Original TABASCO® Sauce and mix well. Pour sauce over fried chicken wings and toss until well coated. Serve warm.

Makes 6 servings.

Chargin' Chicken Drumsticks

1/2 cup (1 stick) butter or margarine

2 tablespoons Original TABASCO® brand Pepper Sauce

1 tablespoon ketchup

1 teaspoon salt

16 chicken drumsticks (about 4 pounds)

1 cup bottled blue cheese dressing

Preheat broiler. Melt butter in a small saucepan over low heat; stir in TABASCO® Sauce, ketchup, and salt.

Place chicken on rack in broiler pan and brush with some of Tabasco mixture. Broil chicken 10 minutes, 7 to 9 inches from heat source. Turn and brush with remaining TABASCO® mixture. Broil 10 to 15 minutes longer or until drumsticks are browned and no longer pink inside. Serve with blue cheese dressing.

Makes 8 servings.

Chili Rojo Wings

2 tablespoons olive oil

1 cup finely chopped onion

1 tablespoon minced garlic

1/4 cup Dijon mustard

1/4 cup lime juice

2 tablespoons TABASCO® brand Green Jalapeño Pepper Sauce

1 tablespoon chili powder

1 dozen chicken wings (about 3 pounds)

1/2 cup sliced green onions

Heat olive oil to the smoking point in a heavy skillet or sauté pan over medium-high heat; add onion and cook until golden brown. Add garlic and cook 1 minute.

Stir in mustard, lime juice, TABASCO® Green Sauce, and chili powder and cook just until steamy, about 1 to 2 minutes. Immediately pour mixture over chicken wings and toss to coat well. Cover and refrigerate for 1 hour.

Remove wings from sauce and grill over medium-high heat long enough to flavor chicken and create grill marks, but don't cook completely. Place wings in a baking pan and spoon sauce over top. Bake in a 350°F oven for 15 to 20 minutes or until chicken is done. Sprinkle green onions over top and serve.

Makes 6 servings.

Chuckwagon Chili Pie

1/2 (10-ounce) bag corn chips, coarsely crushed (about 2 cups), divided

4 to 5 cups prepared chili, divided

1 cup chopped onion, divided

Original TABASCO® brand Pepper Sauce to taste

1/2 cup shredded Cheddar or Monterey Jack cheese

Grease a shallow 2-quart baking dish and layer with half of the corn chips, half of the chili and half of the onion. Sprinkle with TABASCO® Sauce to taste and repeat layering with remaining chips, chili and onion. Bake in a 350° oven for 20 minutes or until hot and bubbly. Sprinkle cheese on top and bake 5 minutes longer.

Makes 6 servings.


"Smoking" Wings

16 chicken wings

1/2 cup salad oil

1/4 cup balsamic vinegar

1/4 cup honey

2 tablespoons brown sugar

2 tablespoons cane syrup or dark corn syrup

1 tablespoon Original TABASCO® brand Pepper Sauce

1/2 teaspoon red pepper flakes

1/2 teaspoon dried thyme

1 teaspoon TABASCO® brand Soy Sauce

1/4 teaspoon Worcestershire sauce

1/4 teaspoon cayenne

1/4 teaspoon ground nutmeg

Cut off and discard bony wing tips. Cut remaining wings in half.

In large bowl, combine remaining ingredients and mix well. Marinate wings in this mixture 1 hour in refrigerator, then grill 15 to 20 minutes or until done, turning frequently.

Makes 32 pieces.


Cooler weather is starting to come through, so its time for that chili, and heres a favorite recipe of my own.


2 pounds lean coarsely ground beef or venison

1 medium onion, chopped

3 large cloves garlic, minced

1 (15-ounce) can tomato sauce

2 cups water or beer

2 tablespoons chili powder

1 1/2 tablespoons cumin seeds or ground cumin

1 teaspoon salt

1 teaspoon dried oregano leaves, crushed

1 tablespoon TABASCO® brand Habanero Sauce

2 tablespoons TABASCO® brand Green Jalapeño Pepper Sauce

Cook meat in a large skillet or Dutch oven over medium-high heat until brown, about 10 minutes, stirring to break up chunks. Pour off excess drippings, if any. Add onion and garlic and cook 5 minutes or until onion is tender.

Stir in tomato sauce, water, seasonings, TABASCO® Habanero Sauce, and TABASCO® Green Sauce. Bring to a boil; reduce heat to low, cover, and simmer 1 hour or until meat is tender and flavorings are blended, stirring occasionally and adding more water, if needed.

Makes 6 to 8 servings.

Golden Baked Halibut

Title: Golden Baked Halibut
Yield: 4 Servings


1 1/2 lb halibut, snapper or cod
1 seasoned bread crumbs
1/2 c mayonnaise
1 1/2 ts freshly squeezed lemon juice
1/2 c sour cream or plain lowfat
1 ea egg white, beaten stiff
1/4 c green onion, chopped
1/4 c sliced almonds
1 ds paprika


Preparation : Dip fillets into seasoned bread crumbs. Place in shallow
baking dish; set aside. Combine mayonnaise with lemon juice. Add sour
cream, blend well. Gently fold in egg white. Sprinkle fish with onion.
Spoon mayonnaise mixture over top. Sprinkle with almonds and
paprika. Bake at 400 degrees for 20 to 25 minutes or until fish is
opaque and flakes easily. Serves 4 to 6.

Title: 10 Minute Beef Stir-Fry
Yield: 4 Servings


1 lb beef flank
1/2 ts salt
1/2 ts fresh ground black pepper
3 ts hot chili oil
2 cloves garlic; crushed
8 oz frozen broccoli
8 oz frozen carrot slices
3/4 c water
1/4 c creamy peanut butter


Cut beef crosswise (against the grain) into very thin slices; sprinkle with
1/4 teaspoon each salt and pepper.
In 12" nonstick skillet over medium-high heat, heat 2 teaspoons iol; add
beef; cook and stir 2 to 3 minutes until bronwed. Using slotted spoon,
remove beef to plate.
In same skillet over medium-high heat, heat remaining 1 teaspoon oil; add
garlic; cook and stir 30 to 60 seconds until fragrant. Add frozen
vegetables, 1/4 cup water, and remaining 1/4 teaspoon each salt and pepper;
cook, covered, 3 minutes until tender.
Meanwhile, in small bowl stir peanut butter and remaining 1/2 cup water to
blend; add to skillet along with beef and any accumulated juices. Cook,
stirring 1 to 2 minutes longer until heated through and coated with sauce.

- - - - - - - - - - - - - - - - - -

NOTES : If hot chili oil is unavailable, use 3 teaspoons vegetable oil for
cooking beef and vegetables and add a few drops of hot red pepper sauce to
peanut sauce.
Per serving: 333 cal; 23 g fat; 54 mg chol; 445 mg sod; 11 g carbs; 4 g
fiber; 28 g prot


Daily Allowance


The caloric requirement varies with age, gender, and physical activity. Beyond 60 years of age, a 10% decrease from the total caloric requirement is made.

Activity Level Adult Man Adult Woman
Sedentary 2425 1875
Moderate 2875 2225
Heavy 3800 2925

Group Calories(KCALS)

Pregnant women + 300

Lactating women (0-06 months)

(6-12 months) + 550

+ 400
+ Indicates in addition to the normal requirements

Infants 0-6 months
6-12 months 118 /kg body weight
98 /kg body weight

Children 1-3 years
4-6 years
7-9 years 1240

Boys 10-12 years
13-15 years
16-18 years 2190

Girls 10-12 years
13-15 years
16-18 years 1970

Source : National Institute of Nutrition

How much of nutrients do you need?

Since energy and nutrients are derived from carbohydrates, proteins and fats, their requirement can be known:

Carbohydrates :
Sixty to seventy percent of your total calorie requirement should be obtained from carbohydrates. Within this, place greater importance on complex carbohydrates than simple carbohydrates.

Proteins :
You need 0.8 - 1 gm protein per kg. of your ideal body weight. E.g. If your weight if 65 kg., the requirement is 52 - 65 grams. Remember to include proteins from various sources.

Fat :
This should not exceed 20 – 30% of your total calorie requirement. Use less of fat from animal sources (butter, ghee).


Add a teaspoon of cold water to the white of an egg.
It causes the egg to whip more quickly.