SUGAR FREE APPLE PIE

There is no reason that something sugar or fat free can not taste good.
Having to sacrifice taste for something that is good for you just doesn’t make since because
nobody will eat it.  So enjoy this great tasting sugar free apple pie recipe cooked in a cast iron
pie pan that you can find here at Iron Cooker.
4 c. sliced, pared apples (preferably yellow delicious)
1/2 c. unsweetened apple juice concentrate (do not dilute)
1 1/2 tsp. cornstarch or tapioca
1 1/2 tsp. cinnamon or apple pie spice
Mix thickener, concentrate, and spices. Pour over apple slices to coat
well. Pour into crust-lined pie plate. Top with remaining crust. Bake
at 425 degrees about 45 minutes until crust is golden and apples are
tender. 8 servings each 220 calories. Exchanges = 1 1/2 fruit, 1
bread, 1/2 fat each serving.

A great recipe for your cast iron muffin pan.

With this recipe you can use a muffin pan or make larger muffins with
the six  impression muffin topper pan, What ever you choose you will enjoy this recipe 

2 1/2 c. flour
1 c. sugar
2 tsp. baking soda
1 stick butter (unsalted), melted and cooled
2 large eggs
3/4 c. orange juice
1 tbsp. grated orange peel
1 c. dried cranberries
1/4 c. sugar
1/2 tsp. ground cinnamon

In a medium bowl, stir together flour, sugar and baking soda; set aside.
In a separate bowl, stir in butter, eggs, orange juice and orange peel.
Stir liquid mixture into dry mixture until just combined. Stir in
cranberries. If using topping, stir together 1/4 cup sugar and cinnamon
in a small bowl. Spoon batter into 12 paper-lined muffin tins. Sprinkle
topping on top, if desired.
Bake at 350°F for 20 to 25 minutes or until lightly browned and a
toothpick inserted near the center comes out clean.
Makes 12 muffins or 6 larger ones

Dutch oven lamb stew

This is a great way to cook lamb in your cast iron cookware at home or at your camping adventure.

2 1/2 pounds leg or shoulder of lamb
4 tablespoons oil
1 onion chopped
1 minced clove garlic
2 large carrots cut in chunks
2 potatoes cut in chunks
4 cups lamb stock or water
1 small can tomato puree
1 tablespoon dry cooking sherry
1 teaspoon soy sauce
1/2 teaspoon salt
1/8 teaspoon kelp powder
2 – 4 tablespoons corn starch (optional)
1/2 cup cold water (optional)
2 tablespoons chopped parsley

Cut meat in 1 inch cubes , trimming off excess fat

In 5 or 6 quart cast iron Dutch oven lightly brown lamb on all sides
use minimum oil

Add onions and garlic & sautee briefly

Add carrots , potatoes, lamb stock or water, tomato puree, sherry and seasoning, cover and bring to a boil then turn down heat and simmer 45 minutes.

If you are using a campfire and tripod, lift your chain so it is away from the coals and not boiling.

Check and correct seasonings to taste.
thicken with cornstarch dissolved in water if desired.
garnish with chopped parsley and serve.

Brazilian Pot Roast

Preheat oven to 325 F

1 beef roast  – 3 or 4 pounds
1 clove garlic minced
1/2 teaspoon salt
1/4 teaspoon fresh ground black pepper
1 teaspoon cumin
1/2 cup cider vinegar
1/2 cup water
2 tablespoons oil
1 onion
1 carrot
1 bay leaf

With wide pronged fork, poke holes in roast over all surface

Combine garlic, salt, vinegar & water.
Pour over meat making sure marinade seeps into the hoels in meat. let stand for an hour.

Brown all surfaces of roast in oil in a cast iron Dutch oven over medium heat

Preheat oven to 325 F

add liquid and cook for 30 minutes.
Take out and add carrot,onion & bay leaf to the Dutch oven and turn down heat and simmer for 2
or 3 hours,  Until meat is tender

Chinese pepper Steak

1 1/2 lbs flank steak  1 inch thick
2 cups green pepper cut into 1/2 inch wide strips
5 Tablespoons oil
1/2 cup coarsely chopped onion
1/2 teaspoon ground ginger
2 tablespoons corn starch
4 tablespoons soy sauce
3 tablespoons dry sherry
1/2 cup beef stock or water

1  Trim excees fat from steak
Cut diagonally across the grain into thin slices, then cut strips about 3 inches long

2  In large cast iron skillet , over mediun heat, stir fry green peppers in 2 tablespoons oil for  about 1 minute.
Cover skillet and simmer for about one more minute, Remove and  stir again

3  Add chopped onion and ginger. Sauté until transparent. push sautéed vegetables to one side.  Add additional oil as needed,
one tablespoon at a time . Stir fry quickly so no pink shows. repeat until all meat has been browned, Toss with vegetables

4  In small bowl combine cornstarch,soy sauce and sherry.  blend together slowly adding beef stock
Add this to cooked steak and vegetables stirring constantly, cook for 2 or 3 minutes over low heat adding stock if a thinner sauce is preferred

5  Remove from heat and transfer to a heated serving dish, to be served immediately