Hungarian Beef Goulash 8 hours

Hungarian Beef Goulash

From EatingWell: January/February 2008

3.7 out of 5 stars based on 102 reviews

This streamlined goulash skips the step of browning the beef, and instead coats it in a spice crust to give it a rich mahogany hue. This saucy dish is a natural served over whole-wheat egg noodles. Or, for something different, try prepared potato gnocchi or spaetzle.

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READER'S COMMENT:

"I put everything in the crockpot together, didn't see a need to do part in pan first. I also didn't do cornstarch. I didn't have caraway so I used a bit of cumin. It came out okay, not my favorite but edible. "

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8 servings, about 1 cup each

Active Time: 30 minutes

Total Time: 4 1/2-8 hours

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | Gluten free |

Ingredients

• 2 pounds beef stew meat, (such as chuck), trimmed and cubed
• 2 teaspoons caraway seeds
• 1 1/2-2 tablespoons sweet or hot paprika, (or a mixture of the two), preferably Hungarian (see Ingredient Note)
• 1/4 teaspoon salt
• Freshly ground pepper, to taste
• 1 large or 2 medium onions, chopped
• 1 small red bell pepper, chopped
• 1 14-ounce can diced tomatoes
• 1 14-ounce can reduced-sodium beef broth
• 1 teaspoon Worcestershire sauce
• 3 cloves garlic, minced
• 2 bay leaves
• 1 tablespoon cornstarch mixed with 2 tablespoons water
• 2 tablespoons chopped fresh parsley

Preparation

1. Place beef in a 4-quart or larger slow cooker. Crush caraway seeds with the bottom of a saucepan. Transfer to a small bowl and stir in paprika, salt and pepper. Sprinkle the beef with the spice mixture and toss to coat well. Top with onion and bell pepper.
2. Combine tomatoes, broth, Worcestershire sauce and garlic in a medium saucepan; bring to a simmer. Pour over the beef and vegetables. Place bay leaves on top. Cover and cook until the beef is very tender, 4 to 4 1/2 hours on high or 7 to 7 1/2 hours on low.
3. Discard the bay leaves; skim or blot any visible fat from the surface of the stew. Add the cornstarch mixture to the stew and cook on high, stirring 2 or 3 times, until slightly thickened, 10 to 15 minutes. Serve sprinkled with parsley.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 4 months. | Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.

• Ingredient Note: Paprika specifically labeled as “Hungarian” is worth seeking out for this dish because it delivers a fuller, richer flavor than regular or Spanish paprika. Find it at specialty-foods store or online at HungarianDeli.com and penzeys.com.

Nutrition

Per serving: 180 calories; 5 g fat (2 g sat, 2 g mono); 48 mg cholesterol; 6 g carbohydrates; 0 g added sugars; 25 g protein; 1 g fiber; 250 mg sodium; 298 mg potassium.

Nutrition Bonus: Zinc (40% daily value), Vitamin C (35% dv), Vitamin A (25% dv), Iron (15% dv).

Exchanges: 1 vegetable, 3 lean meat

Coffee-Braised Pot Roast with Caramelized Onions 8 hours

Coffee-Braised Pot Roast with Caramelized Onions

From EatingWell: Fall 2004, October 1998, The Essential EatingWell Cookbook (2004) —

4.3 out of 5 stars based on 67 reviews

This recipe is reminiscent of a pot roast made with onion-soup mix, but the flavors are true and puree--and nobody misses the excess sodium. (For a slow-cooker variation, see below.)

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READER'S COMMENT:

"My extended family absolutely adores this! I have meddled with the recipe to add bacon (4 oz diced), beer (1/2 bottle hearty ale) and mushrooms (8 oz sliced).

10 servings, about 3 ounces meat & 1/3 cup gravy each

Active Time: 20 minutes

Total Time: 3 1/4 hours

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Low sodium | Heart healthy | Healthy weight | Gluten free |

Ingredients

• 1 4-pound beef chuck roast, (see Ingredient note), trimmed of fat
• 1/2 teaspoon salt, or to taste
• Freshly ground pepper, to taste
• 4 teaspoons extra-virgin olive oil, divided
• 2 large onions, halved and thinly sliced (4 cups)
• 4 cloves garlic, minced
• 1 teaspoon dried thyme
• 3/4 cup strong brewed coffee
• 2 tablespoons balsamic vinegar
• 2 tablespoons cornstarch mixed with 2 tablespoons water

Preparation

1. Preheat oven to 300°F.
2. Season beef with salt and pepper. Heat 2 teaspoons oil in a Dutch oven or soup pot over medium-high heat. Add beef and cook, turning from time to time, until well browned on all sides, 5 to 7 minutes. Transfer to a plate.
3. Add the remaining 2 teaspoons oil to the pot. Add onions, reduce heat to medium and cook, stirring often, until softened and golden, 5 to 7 minutes. Add garlic and thyme; cook, stirring, for 1 minute. Stir in coffee and vinegar; bring to a simmer. Return the beef to the pot and spoon some onions over it. Cover and transfer to the oven.
4. Braise the beef in the oven until fork-tender but not falling apart, 2 1/2 to 3 hours. Transfer beef to a cutting board, tent with foil and let rest for about 10 minutes.
5. Meanwhile, skim fat from the braising liquid; bring to a boil over medium-high heat. Add the cornstarch mixture and cook, whisking, until the gravy thickens slightly, about 1 minute. Season with pepper. Carve the beef and serve with gravy.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate for up to 2 days.

• Ingredient Note: Although it is not the leanest cut of beef, chuck is still our choice for pot roast because it doesn't dry out during braising. You will find pockets of fat as you carve it, but they are easy to remove.

• Slow-Cooker Variation: In Step 2, transfer the browned beef to a slow cooker. In Step 3, use just 1/2 cup coffee. Add the onion mixture to the slow cooker. In Step 4, cover and cook until beef is tender, 4 1/2 to 5 hours on High or 7 to 8 hours on Low. In Step 5, pour the liquid into a medium saucepan and continue as directed.

Nutrition

Per serving: 252 calories; 6 g fat (2 g sat, 6 g mono); 67 mg cholesterol; 4 g carbohydrates; 0 g added sugars; 32 g protein; 0 g fiber; 99 mg sodium; 49 mg potassium.

Exchanges: 1/2 vegetable, 4 lean meat

Chicken Breasts Supreme

Chicken Breasts Supreme

1/2 cup cornflake crumbs
1/2 teaspoon dried thyme
1/2 teaspoon dried sage
1/4 teaspoon salt (optional)
1/8 teaspoon ground black pepper
2 pounds skinless, boneless chicken breasts
1/2 cup sliced onion
1/2 cup fat-free chicken broth*
1/2 cup dry white wine, vermouth or chicken broth
2 cups mushrooms, sliced

Preheat oven to 375 F. Mix cornflake crumbs, thyme, sage, salt and pepper in a plastic bag. Place a couple of chicken breasts at a time in the plastic bag and shake to coat evenly. Arrange chicken in a 9- by 13-inch baking pan that has been sprayed with nonstick cooking spray.

Spray a skillet with nonstick cooking spray and sauté onions. Add broth and wine. Bring to a boil. Pour around chicken. Bake, uncovered, for 30 minutes.

Meanwhile, in the same skillet, sauté mushrooms. Arrange mushrooms around the chicken after it has cooked for 30 minutes. Bake an additional 10 minutes or until chicken is no longer pink. Serves: 8.

Nutritional Information. Carb servings: 1/2; Exchanges: 1/2 starch, 3 lean meat

Nutrient Analysis. Calories 162; total fat 1g; saturated fat 0g; cholesterol 65mg; sodium 138mg; total carbohydrate 6g; dietary fiber 0g; sugars 1g; protein 27g

*Sodium is figured for reduced sodium.

Source: Quick & Healthy Recipes and Ideas, 3rd Edition, ©2008 Brenda J. Ponichtera, R.D.

Barley, Carrot and Ham Soup

SOURCE: The 8 Week Cholesterol Cure

NOTE: I made this in a 5 qt crockpot and cooked for 6 hours rather than cooking on the stove. This made enough to leave down for lunches and dinner tomorrow and enough to fill up a container for the deep freezer stockpile.

8 c. fat-free reduced sodium chicken broth or water (I make my own no salt chicken broth or veggie broth)
2 c. barley
1 lb 96% fat-free ham (I use turkey ham)
6 carrots, chopped
1 onion
1 clove garlic
any spices you like

In a large saucepan, bring all ingredients slowly to a boil/ With a skimmer or slotted spoon, skim any grayish matter that rises to the top. Cover and simmer gently for 45 minutes.

Serving Size: 1 cup
Calories: 192
Fat: 3.15 grams
Cholesterol: 16.6 mg
Sodium: 663 mg (lower if you use your own broth)

Vegetable Stir Fry

Vegetable Stir Fry
Serves: 4 (large portions)

Ingredients
3 cups of thinned slices celery
2 cups of carrots sliced
4 cups of mushrooms( I love mushrooms)
1 large red pepper
1 large green pepper
1 large orange pepper
1 bunch of broccoli sliced into florets
2 large onions sliced into small chunks
about 4 small slices of fresh ginger root
1 tablespoon of corn starch or arrowroot
1/2 cup of FF Italian Dressing
2 tablespoons of Extra Virgin Olive Oil
1 clove of garlic minced

Directions
Heat your wok or a large deep frying pan 2 tbsp of oil.
I start with the garlic , onion and ginger root
Next goes in the celery and carrots
Then the peppers, broccoli and mushrooms

When veggies are ready I take the 1/2 cup of Itialian
that I have mixed in 1 tablespoon of corn starch and
pour onto of veggies and very quickly stir fry and mix
till veggies are coated and sauce thickens a bit.

You can eat this by itself or serve either over rice
or chinese noodles.

Calories are 202 per serving.
For 1 serving(1cup) of noodles add 230 calories (your meal is still only 432
 calories)
For 1 serving(1cup) of rice add 220 calories (I use brown rice and the meal is
 still only 422 calories)

Southern Delight Muffins

Southern Delight Muffins
Serves 8

1 (15 oz) can sliced peaches, packed in fruit juice, drained, and 1/2 cup
liquid reserved
1-1/2 cups reduced-fat biscuit baking mix
1/2 cup Splenda Granular
1 tsp baking powder
1 tbsp plus 1 tsp reduced-calorie margarine
1/4 cup no-fat sour cream
2 tbsps peach spreadable fruit
2 tbsps chopped pecans

Preheat oven to 375. Spray 8 wells of a 12-hole muffin pan with
butter-flavored cooking spray or line with paper liners. Finely chop
peaches and set aside. In a large bowl, combine baking mix, Splenda and baking
powder. Add margarine, sour cream, reserved fruit juice and spreadable
fruit. Mix gently just to combine. Fold in chopped peaches and pecans.
Evenly spoon batter into prepared  muffin wells. Bake for 24 to 28 minutes
or until a toothpick inserted in center comes out clean. Place muffin pan on
wire rack and let set for 5 minutes. Remove muffins from pan and continue
cooling on wire rack.

155 Calories;3g Fat;2g Protein;30g Carb;358mg Sodium;1g Fiber
Exchanges: 1 Starch; 1 Fruit; 1/2 Fat

Cooking Healthy with Splenda by JoAnna M. Lund

Pete's SW Bean Salad

Pete's SW Bean Salad

1 can dark red kidney beans ( drained and rinsed )
1 can blackeye peas ( drained and rinsed )
1 can black beans ( Goya or whatever ) ( drained and rinsed )
2 cans kernel corn ( drained and rinsed )
4-5 stalks celery ( chopped )
1 small to medium red onion ( chopped )
2 Roma Tomatoes ( chopped )
2 fresh jalepenos pepper ( seeded and chopped )
2 habanero peppers ( seeded and chopped )
1 red, green, or yellow pepper ( chopped )
Garlic ( either powder or 1 clove fresh finely minced )
1/3 cup of Olive Oil.
1/4 cup Apple Cider Vinegar
1/2 to 1 lime juice ( fresh squeezed )
Salt and Pepper

This recipe is very forgiving -- if you are fond of a certain
bean then sub what you are not so fond of with it. -- :)
If you like a more mild taste then cut down on the vinegar ect.

** Make sure that you use gloves when cutting the peppers if
you are not used to them.

Serving size... well it depends on how much you like beans.. :)

Paulissa's Veggie Broth

I keep a freezer bag of veggie scraps in my freezer - celery tops, potato skins, onion skins and tops, green pepper portions from when you cut the top off, wilted lettuce, etc. Pretty much anything that isn't spoiled. Leftover veggies that are too few for a serving but you don't want to throw it away either. When the bag gets full, empty it into a pan, cover with some water and simmer until it turns golden broth. Strain the veggie scraps (I put them in the compost heap) and then I freeze the broth to have on hand. No salt, and cheaper than buying it at the store.