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The following recipes for American food represents a dramatic departure from the traditional flavors of Italian and Chinese Garlic and Spice cuisine, but they are all very flavorful and soothing to the soul. Especially if the weather has dampened the spirit as well as your clothes.


Stuffed Filet of Sole New England Clam Chowder Hearty Vegetable Soup
BBQ Baby Back Ribs Garlic Roast Beef Garlic Roast Beef Sandwiches
Spicy Western Beans White Surprise Chili Baked Salmon with Dill Sauce
Crispy Corn Relish Fresh Baked Cinnamon Rolls Baked Garlic Chicken
Garlic Beef Tenderloin A Savory Gravy Spicy Seafood Gumbo
Simply Great Sloppy Joe's Crab Stuffed Chicken Seafood Salad

Nutritional Facts Of Meats

Stuffed Filet of Sole

1/2 cup dry white wine
2 tablespoons butter substitute
4 tablespoons finely chopped scallions (green onions)
4 tablespoons cream substitute
1 teaspoon salt
1 cup chicken stock
1/2 teaspoon lemon juice
1/4 teaspoon cayenne pepper
1/4 teaspoon white pepper
6 tablespoons flour
2 cups diced crab meat
2 cups coarsely chopped shrimp
8 Sole fillets

Carefully fold the fillets end to end to prevent breaking, and poach them for about 6 minutes in the chicken stock and wine. Remove carefully unfold and season with salt. Reserve. Strain poaching liquid into a saucepan and reduce on high heat to 2 cups. Reserve. In another saucepan cook the scallions in the butter substitute 3 to 4 minutes, stir in the flour, cook for a moment or two, add the reduced poaching liquid and continue cooking until smooth and thick. Add the cream substitute, lemon juice, salt, white pepper and cayenne. Taste for seasoning and adjust. Preheat oven to 450 degrees. Cut sheets of aluminum foil to wrap fillets. Lay each fillet on one-half of the foil and spoon and equal amount of crab and shrimp on each fillet. Spoon a tablespoon of the sauce on each fillet, fold and seal the foil(s). Place on a cookie sheet and bake for about 8 minutes. If desired, spoon another helping of sauce on each.

Serves either four extremely hungry fisher people two portions each
or eight fisher people a single portion after appetizers and a salad.

New England New England Clam Chowder

1 tablespoon grape seed oil
1 tablespoon fat free imitation bacon bits
1 cup chopped yellow onions
4-6 1/2 oz. cans minced clams
4 tablespoons flour
1 1/2 stalks chopped celery
1 chopped carrot
3 tablespoons butter substitute
5 cups hot milk
1/2 teaspoon Worcestershire sauce
1 teaspoon salt
dashes of pepper
5 cups raw diced potatoes

In a large saucepan combine grape seed oil and bacon. Cook until grape seed oil has acquired bacon flavor. Approx. 3 minutes. Add onion and clams and heat well. Sift the flour over the onion and clams. Stir and add the potatoes and vegetables. Cover and simmer until potatoes are cooked but still firm. Add butter substitute and simmer three minutes. Pour in hot milk. DO NOT BOIL. Cook and stir until thickened. Add Worcestershire salt and pepper. Allow the chowder to rest for 24 hours before serving

It takes the edge off of a cold mornings frost bite for up to eight fisher people before a hearty lunch and/or dinner.

A Hearty Vegetable Soup

1 head of slivered cabbage
4-6 chopped carrots
1 cup sliced green beans
2 cups diced raw potatoes
1 28 oz can whole pealed tomatoes
8 oz diced lean top sirloin steak
salt and pepper
1/4 teaspoon cayenne pepper
2 to 3 12 oz cans no fat beef broth
1 tablespoon Kitchen Bouquet
1 cube beef bouillon

Dice the top sirloin steak into 3/8" to 1/2" cubes. In at least a six quart dutch oven brown the steak over medium heat, approximately 5 minutes. Add the beef broth, cabbage and carrots. Let simmer for about 20 minutes. Add the remaining ingredients, cutting up the tomatoes. Salt and pepper to taste. Add the Kitchen Bouquet and beef balloon for a heartier beef flavor if desired. A diced onion may also be added.

Designed for a soup and sandwich lunch, but may be used as a
beginning for an evening meal. Makes 10 to 12 hearty cups.

Savory and Spicy BBQ Baby Back Ribs

4 to 6 full slabs of pork ribs (12 rib bones)
2 tablespoons Pickling spices
Schilling "Hot Shot" Pepper
Mesquite Fajita seasoning (by: Calido Chile Traders)
Ken Davis BBQ sauce
Famous Dave's BBQ Sauce

Remove the fatty lining from the back side of each slab. Cut along each rib bone from back side and remove as much fat as possible. Turn ribs over and also remove excess fat. Generously sprinkle each side with first the Mesquite Fajita seasoning and then the Hot Shot seasoning. Rub the seasonings into the meat and let rest for 24 hours. Place a flat cooking rack on a cookie sheet that has a least one inch sides. Fill cookie sheet with 1/4 to 1/2 inch water and add the pickling spices. Arrange the ribs on rack and cook in preheated oven for 1–1/2 hours at 325°. Periodically check the water level and add water if necessary. Meanwhile prepare either a charcoal or gas grill or line two 9" by 13" baking dishes with aluminum foil for the baking method. Baste the ribs with the Ken Davis first lightly, then continue with the Famous Dave's. Arrange slabs on the grill and cook under low heat (don't burn). Continue to baste the ribs periodically with Famous Dave's. Cook 30 to 45 minutes turning over at least twice. For baking set oven to 300°.

If you've ever tried the Pickled Parrot's Ribs, these are every bit as good and spicy! Designed to be pickled on lunch break and basted just before dinner before the night bite.

Rare Garlic Roast Beef

Garlic Roast Beef

1 head garlic, peeled and separated into cloves
Schilling Lemon Pepper
Schilling Garlic Pepper
8 to 10 pounds of tender beef roast
(choice of cut is top round)
sea salt

For The Sandwiches
2 to 4 cans beef broth
5 or 6 cloves chopped/minced garlic
couple squirts Tabasco
5 or 6 medium "hamburger" onions
(NOT the sweet Valdala kind)
1 teaspoon peppercorns
1 tablespoon Worcestershire sauce
2 tablespoons butter (1/4 stick)

Remove the beef roast from package and let stand at room temperature for several hours. Slice the garlic cloves into small slivers, more or less, depending on size of clove. With a paring knife, make small slits into the roast beef and stuff with the garlic slices. Be very generous throughout the roast. Generously sprinkle salt all over the meat followed by the Lemon and Garlic peppers. Thoroughly rub the seasonings into the meat and let "marinate" for several hours. Use a roasting rack in a pan with at least one inch sides. Place meat on rack and set in oven at 400°. Bake at 400° for 1/2 hour or until brown. Reduce heat to 300° and fill the bottom of the pan with 1/4–inch water and bake until roast is at desired doneness. Do not let all of the water evaporate. Prepare gravy using the drippings/water. Add beef broth, minced garlic and/or bullion as desired for taste. Thicken. Trim fat, Slice and Serve with horseradish sauce.

Don't know what to do with the leftovers (if any)? Try this

Garlic Roast Beef Sandwiches

Of course you must either buy enough roast to have leftovers or prepare the roast beef as above and go for the sandwiches. Slice 5 or 6 onions into 1/4–inch rings and cook in the butter and 1 can of beef broth until the onions are reduced to one half their volume in a large (6–quart) stock pot. Add 5 or 6 (or whatever) chopped/minced garlic cloves, additional beef broth, peppercorns, Worcestershire sauce, a couple of squirts of Tabasco and the roast beef, sliced as desired, but not so thin that they dissolve. Bring to boil, then then let simmer for several hours. Outstanding!

Buy as much roast beef you want for the quantity of desired servings

Nutritional Facts
( 1 serving )
Calories lots; Fat depending; Protein much; Cholesterol normal; Carbohydrates few;

Spicy Western Beans

2 tablespoons imitation fat-free bacon bits
1 large onion – chopped
1/3 cup dry lentils
1-1/3 cups water
2 tablespoons ketchup
1 teaspoon garlic powder
1 teaspoon chili powder
1/2 teaspoon ground cumin
1/4 teaspoon red pepper flakes
1 bay leaf
1 28-oz can chopped tomatoes, with liquid
1 15-oz can pinto beans – drained
1 15-oz can kidney beans – drained
1 teaspoon vegetable oil or grape seed oil

In a heavy 3–qt. sauce pan cook the onion with the vegetable oil until the onions are transparent. Add the imitation bacon bits and cook for one minute longer. Then add the remaining ingredients and cook over medium heat for 45 minutes or until lentils are tender, stirring once or twice. Remove the bay leaf before serving.

Makes up to 10 servings.

White Surprise Chili

1 pound great northern beans
6 cups water
6 cups fat free chicken broth
1 large yellow onion – chopped
2 cloves garlic – minced
2 4-oz cans diced green chili pepper
1 tablespoon dried oregano
1 tablespoon ground cumin
1/2 teaspoon ground red pepper
4 cups chopped cooked chicken
2 fresh chili peppers – chopped (optional)
1/2 teaspoon salt and pepper
1/2 cup shredded Monterey Jack cheese (optional)

Rinse beans. Place in a Dutch oven and add water. Bring to boiling. Reduce heat; simmer, uncovered for 2 minutes. Remove from heat. Cover and let beans soak for several hours, (or cover and soak beans overnight) Drain off water. In the same Dutch oven, combine beans, chicken broth, onion, garlic, green chilies, cumin, red pepper, chili peppers, salt and pepper, and oregano. Bring to a boil,and reduce heat. Cover and simmer for one hour. Stir in the chicken. Simmer, covered, for 1 hour more. Serving suggestion: Stir in the cheese till just melted just before serving, with sliced chilies.

Makes 5 or 6 servings, more or less depending on the cold weather.

Baked Salmon with Dill Sauce

1 salmon filet

Prepare salmon as follows:
Makes 5 or 6 servings, more or less depending on the cold weather

Crispy Corn Relish

1 16 oz package frozen corn
3/4 cup red bell pepper – chopped
1/2 cup green onions – chopped
1/2 cup yellow onion – chopped
2 cloves garlic – minced
1 4-oz can diced green chili peppers
1/3 cup vinegar
1 tablespoon sugar
1/2 teaspoon crushed red pepper flakes
1/2 teaspoon freshly grated ginger
2 fresh chili peppers – chopped (optional)
1/4 teaspoon salt
1 jalapeno pepper – thinly sliced (optional)

Combine all ingredients in a large saucepan. Bring to a boil, Reduce heat and simmer 5 minutes stirring occasionally. Cool completely Refrigerate before serving. Can be stored up to a week Garnish with Jalapeno peppers before serving.

Makes 5 or 6 side servings, along with any grilled meat or fowl. Keeps the heart ticking when the old body says stop.

Nutritional Facts
( 1 serving )
Calories 80; Fat 0g; Protein 1g; Cholesterol 0mg; Carbohydrates 18g;

Fresh Baked Cinnamon Rolls

2 1–1/4lb loaf frozen white bread dough
1 stick (1 cup) unsalted softened butter
several tablespoons ground cinnamon
1 8oz bag whole pecans
1 lb. bag light brown sugar

Place the frozen loafs on waxed paper and allow to thaw several hours until dough begins to rise. Grease a 9 x 13–inch pan and evenly spread the pecans on the bottom. Sprinkle a little brown sugar over the pecans. Spread each loaf of dough by hand, to make a strip 18–inches long by 6–inches wide. Spread butter completely over each strip and sprinkle generously with the ground cinnamon. Next cover with a layer of brown sugar – spread evenly with a knife. Starting at one end, cut the dough into 6–inch strips, roll each strip up and place in the pan. Each loaf should make three rows of four rolls each – 12 rolls per loaf – total of 24. Cover the pan with plastic film and place in the refrigerator overnight. In the morning, bake in a preheated oven at 350° for 30–minutes or until golden brown on top. Remove from oven and turn upside down onto waxed paper. When these start baking – Watch Out!

Makes up to 10 servings, more or less depending on how the morning constitutions are going and who gets there first.

Nutritional Facts
( 1 serving )
Calories, WOW; Fat, some; Protein, little; Cholesterol, nil; Carbohydrates, too many;

Baked Garlic Chicken

1 or 2 boneless, fresh skinless chicken breasts per serving
1 8oz package freshly grated parmesan cheese
1/8 teaspoon red pepper
4 oz cream cheese
salt and pepper
1 head garlic, peeled, chopped/minced

Prepare the chicken for stuffing by making a slit down the lengthwise center of each breast (be careful not to cut completely through the meat).

Makes 5 or 6 servings, more or less depending on the cold weather.

Garlic Beef Tenderloin with Caper Savory Gravy
OR - Bonesless Prime Top Sirloin With a "Rub"
Offer this elegant dish with a Sautéed vegetables.

The Meat
One 4lb tenderloin will make up to 8 portions (8oz each)
OR use boneless prime top sirloin
8 cloves garlic – quartered OR the Rub

The Rub
14 cup Dijon mustard
3/4 cup (packed) fresh bread crumbs from French bread crust
3/4 cup freshly grated Parmesan cheese (about 2–1/4 ounces)
2 tablespoons fresh parsley – chopped
3 tablespoons of unsalted buffer – melted
1 tablespoon (heaping) minced garlic

A Savory Gravy
4 cups beef stock or canned beef broth
4 cups of chicken stock or canned chicken broth
1 cup any robust red wine
1/4 cup shallots – minced
2 cloves garlic – minced
salt and pepper to taste
1 tablespoon "Kitchen Bouquet"
4 tablespoons (1/2 stick) soft unsalted butter
several tablespoons of all purpose flour
1/4 cup capers with juice

The Sauce – A Savory Gravy
Boil the chicken and beef broths, wine, shallots and garlic in heavy large saucepan over medium-high heat until mixture is reduced to about 2 cups (about 1 hour). Strain into a heavy small saucepan and add the Kitchen Bouquet. Next melt the butter in a small bowl and slowly add the flour to form a paste. Using tablespoons of the broth blend the butter/flower paste into a sauce. Slowly whisk into boiling broth and until thickened to the desired consistency. Continue stirring and add the capers. Remove from heat.

The Rub
Meanwhile, preheat an oven to 450°F. Place steak on a baking sheet and completely spread the Dijon mustard over the meat. Mix the breadcrumbs, cheese, parsley, butter and garlic in small bowl. Press the mixture onto the steak. Bake steak to desired doneness, about 20 minutes for medium rare. Make sure, by inspection, that the parmesan/crumb coating is NOT burning. Reduce heat if necessary. Remove the steak from oven and serve with the sauce.

The Tenderloin
If not using the rub, slice the garlic cloves into quarters, more or less, depending on size of clove. With a paring knife, make small slits into the tenderloin or sirloin beef and stuff with the garlic slices. Be very generous. Cook the steak by your favorite method - broiled, charbroiled, or (pan fried)? At some point prepare the sautéed vegetables, potatoes and serve with the steak. Serve the sauce on the side.

Makes 8 servings. Must be served with a side dish and/or potato.

Nutritional Facts
( 1 serving )
Calories, 800; Fat, some; Protein, much; Cholesterol, 1mg; Carbohydrates, 0g;

Spicy Seafood Gumbo

by chef
Bob Morrice

2–1/2 tablespoons grape seed oil, divided
3 tablespoons Flour
1/2 cup yellow onions – chopped
1/2 cup diced carrots – 1/4–inch
1/2 cup diced celery – 1/4–inch
1/4 cup seeded, diced green bell pepper – 1/4–inch
1/4 cup seeded, diced red bell pepper – 1/4–inch
8 oz. fresh okra, cut into 1/2–inch rounds OR
1 10–oz package frozen sliced okra, defrosted, dried
1/2 tablespoon garlic – minced
1/4 to 1/2 teaspoon Cayenne pepper
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/2 teaspoon dried thyme leaves
3 cups chicken stock
1 28–oz can Italian–style tomatoes, drained and chopped
1 bay leaf
3 sprigs flat leaf parsley, plus 1–1/2tablespoon chopped
1 lb. medium shrimp, shelled and deveined
1 lb. sea scallops sliced in half horizontally
4 cups cooked white/brown rice

To make faux roux for gumbo, heat 1–1/2 tablespoons of oil in small, heavy skillet over low heat. When hot, add flour and cook, stirring constantly with a wooden spoon, until mixture is just golden brown, 4 to 5 minutes. Remove from heat and set aside.

Add remaining 1 tablespoon of oil to a 6 quart, heavy, deep-sided soup pot. set over medium-high heat. When hot, add onions, carrots, celery, green and red peppers and saute , stirring constantly, for 3 minutes. Add okra and garlic and stir and cook 1 minute more. Add cayenne pepper, salt, black pepper and thyme and stir well.

Add the chicken stock, tomatoes, bay leaf and three sprigs parsley and bring mixture to simmer. Reduce heat to low so that it stays at simmer, then whisk in the reserved roux. Cook until vegetables are tender and mixture has thickened, about 20 minutes. Discard bay leaf and parsley sprigs. The soup can be prepared 1 day ahead to this point. Cool, cover and refrigerate. Reheat over low heat when ready to proceed with recipe.

Add shrimp and scallops to gumbo and cook until shrimp turns pink and curl and scallops are opaque, about 3 minutes. Do not overcook or fish will be tough. Taste and season with more salt and pepper if needed. If the soup is too thick, add an additional chicken stock.

To serve, place 1/2 cup rice in soup bowl and ladle gumbo over rice. Garnish each serving with chopped parsley. This all-in-one entree goes well with a mixed-green salad with red wine vinaigrette sauce and a hot crusty baguette.

Nutritional Facts
( 1 serving )
Calories, 425; Fat, 6g; Protein, 8g; Cholesterol, 1mg; Carbohydrates, 40g;

Simply Great Sloppy Joe's

by chef
Mary Peters

2 lbs lean freshly ground beef
1 large yellow onion – finely chopped
1/2 cup celery – finely chopped
1 teaspoon dry mustard
2 teaspoons vinegar
1 teaspoon salt
1/2 cup water
1 tablespoon Worcestershire sauce
14 oz bottle of Heinz ketchup
1 tablespoons brown sugar
1/2 tablespoon minced garlic
1/4 cup lemon juice
1 teaspoon chile powder
1/2 teaspoon pepper

In a large nonstick frying pan, saute the ground beef, onions and celery. While cooking, break up the beef into as small pieces as you desire. I prefer as small as possible, which requires a lot of "forking". Add all of the remaining ingredients, and simmer for 1/2 hour or until most of the liquid has evaporated.

Makes 5 or 6 servings, more or less depending on the cold weather.

Crab Stuffed Chicken Breasts

8 chicken breasts – flattened
1 lb lumped crab meat per 8 breasts
salt & pepper – to taste
2 tablespoons butter
2 cloves cloves – finely chopped
1/4 cup red onion – chopped
1/4 cup celery – chopped
1 4 oz can mushrooms
1/2 cup crushed saltines
2 tablespoons parsley – minced
1/2 teaspoon Old Bay seasoning
1/2 teaspoon spicy paprika
8 oz Swiss cheese – grated
White sauce:
2 tablespoons butter
1/4 cup all purpose flour
3/4 cup milk
1 cup chicken broth.

Prepare chicken:
Between two layers of waxed paper, flatten breasts to within 1/4–inch, being careful not the tear the meat. Sprinkle with salt and pepper to taste. Set aside.

Prepare white sauce:
Mix two tablespoons butter and the flour in a medium sauce pan. Add milk and chicken broth. Bring to a boil, stirring constantly until thickened. Remove from heat.
Prepare the crab stuffing:
In a medium sized sauce pan, saute' the onions and celery in 2 tablespoons butter until soft. Add the mushrooms, crab, crumbs, garlic, parsley, seasonings and 2 tablespoons of the white sauce. Stir until completely mixed and remove from heat.
Final Preparation:
Spoon the stuffing equally among the flatten breasts. Fold, toothpick together and place in a suitable baking dish. Drizzle the remaining white sauce over the chicken and top with the Swiss cheese. Bake at 350° for 30–45 minutes. Must be served with your choice of potato and vegetable or you must double the recipe so every fisher person has two succulent breasts.

Makes as many servings as required by adjusting ingredients. Must be served piping hot to warm the belly in the cold weather

Seafood Salad

16 oz imitation crab meat
or, for a more delicate taste,
use fresh lumped crab meat
16 oz cleaned & deveined salad shrimp (Approx. 50 count)
1/2 cup chopped red onion
1/2 cup chopped celery
1/2 teaspoon garlic powder
1 2 oz jar pimentos
1/4 cup sliced black olives
Sprinkle of spicy paprika
1 cup Miracle Whip (or use mayonnaise)

Prepare salad as follows:
Mix all ingredients in a medium sized bowl and let chill at least 12-hours to let the flavors blend. Makes any excellent accompaniment for lunches or spread on bread for a seafood sandwich. Serves up to eight for a single lunch.

Some Nutritional Comparisons of Meats

Our bodies require protein. And because protein can't be stored by the body, we need a new supply every day. Eggs, beef, pork, turkey and chicken all provide the complete protein you require daily. Turkey and chicken are lower in fat and calories than most other meats. You can reduce the fat content of chicken even further by removing the skin. To avoid adding fat to meats, use cooking methods such as stir-frying, grilling and broiling that require little or no fat. Where cooking oils are necessary, use only low fat oils like Pam, grape seed oil, peanut oil, and only a bear minimum amount.

Nutritional Comparison Of Some Meats (3-ounce roasted edible portion)
Element Chicken
(without skin)
Lean Beef
(fat trimmed)
Lean Pork
(fat trimmed)
24.6 g
25.1 g
25.1 g
Total Fat

6.3 g

1.7 g
1.5 g
0.9 g
8.4 g

3.2 g
3.9 g
0.3 g
8.0 g

2.8 g
5.0 g
1.3 g
Cholesterol 76.0 mg 73.0 mg 72.0 mg
Iron 1.0 g 2.5 g 0.9 g

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Date Created: Aril 17, 1997
Last Modified: July 22, 2002
©Copyright 1997-2002