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Roc Chop Challenge


DISH: Spanish Beef Stew

2 cups white or whole wheat rice
1 cup water
1 tsp. salt
½ cup carrots, shredded
½ cup peas
½ cup cauliflower
½ cup corn

Bring water to a boil and add rice, corn and cauliflower. Simmer on low heat for 20 minutes and then add carrots and peas. Remove from heat; stir all together and let rest while you prepare stew.

2 lbs. Chuck beef cubed
2 chopped potatoes
1 cup carrots, diced
1 can low-sodium tomato sauce
½ tbs. garlic
Pinch of salt and pepper
4 tbs. extra virgin olive oil
10 pimento olives

Brown the meat for 10 minutes in large skillet pan. Add vegetables and seasonings all together with 2 cups of water and simmer for 45-55 minutes over medium-low heat until meat is tender.

Pour stew mixture over bead of rice and serve.


DISH : Vegetable Chicken Lasagna

4 pieces boneless skinless chicken breasts, sliced into quarters
2 yellow onions, thinly sliced
1 bag of frozen spinach
1 red pepper, thinly sliced
1 can lite Alfredo sauce
½ bag of lite cheddar cheese
½ bag of lite mozzarella cheeses
2 eggs

½ container lite sour cream
½ container lite ricotta cheese
1 tbs. Garlic powder
1 tbs. Onion powder
Pinch of adobo seasoning
1 large zucchini, shredded
2 large carrots, shredded
10 whole wheat lasagna noodles

Sauté chicken, peppers, onions, zucchini and carrots in 1 tbs vegetable oil over medium-low heat.  Season with garlic powder, onion powder, and adobo seasoning.  Add Alfredo sauce, let simmer.  In a bowl, mix ricotta cheese, sour cream, and eggs together.  Spoon Alfredo chicken mixture into bottom of lasagna pan.  Layer uncooked lasagna noodles on top of Alfredo mixture.  Layer Alfred0 mixture then layer spinach.  Spoon ricotta mixture over spinach then layer with cheese.  Alternate layers until everything is used.  Bake in oven at 375 degrees for 1 ½ hours


DISH 1: Two Greens

2 smoked turkey butts
3 bunches of collards
2 bunches of turnip greens
½ c. shredded carrots
Pinch of Black Pepper
Pinch of Creole seasonings
¼ cup vinegar

Boil turkey in 3 cups water for 10 minutes on low heat. Add collards and Turnip greens to turkey pot and let simmer for 10 minutes. Remove from heat and add in seasonings, carrots, and ¼ cup vinegar. 

DISH 2: Judy’s Dressing

2 cups self-rising corn meal
1 cup flour
2 eggs
2 cups skim milk
½ lb. Cooked ground turkey
4 celery stalks, chopped

½ bell peper, chopped
½ yellow onion, chopped
1 cup shreaded zucchini
4 cups chicken broth
1 tsp. poultry seasoning

Combine corn meal, flour, eggs, and milk together in casserole dish and bake at 350 degrees until golden brown. Remove from oven and mix in cooked ground turkey, celery, bell pepper, onion, zucchini, chicken broth, and seasonings. Return dish to oven and cook until edges are brown.



DISH 1: Curry Chicken Over Rice and Beans

4 boneless, skinless chicken breasts
2 yellow onion sliced
3 large carrots sliced
1 green pepper sliced
1 tblsp. Curry powder
1 tblsp. Perfect blend mix
½ tblsp. Accent
½ tblsp. All spice
1 c. water
5 cups of white or whole wheat rice
3 cups of red beans

  • Season chicken with spices and brown over medium-low heat. Combine chicken and vegetables in pan and add water. Cook in the oven at 375 degrees for 1 hour, or until vegetables are soft.
  • While chicken is cooking in the oven: steam rice until soft and cook beans in boiling water until cooked through. 
  • Pour beans and chicken over bead of rice and serve.


DISH 2: Sweet Potatoes

4 Medium Sweet Potatoes
¼ c. brown sugar
1 tbs. nutmeg
1 tbs. cinnamon
2 tbs. water
Peel and slice sweet potatoes and set aside. Mix spices together with water and stir. Pour mixture over sweet potatoes in oven-safe dish and bake at 350 degrees for 30 minutes, or until potatoes are soft.


DISH 1:  Cabbage with Smoked Turkey

Fresh New York home grown cabbage, chopped and washed well (including green leaf)
Fresh New York home grown large carrots diced – wash well
Unkl Moe’s specialty seasoned smoked whole turkey deboned and diced
Granulated specialty seasonings (of choice – absolutely no salt)
Place in large pot of boiling water and finish (should have a crunch to the bite)

DISH 2:  Grilled Zucchini & Summer Squash

Fresh New York home grown zucchini washed, and chopped (please use serrated mandolin)
Fresh New York grown summer squash washed, and chopped (please use serrated mandolin)
Granulated specialty seasonings (of choice – absolutely no salt)
Extra virgin olive oil
Take to the charcoal/wood/gas grill and finish (should have a crunch to the bite)

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