Hungarian Beef Goulash

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

 

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.

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.

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.

 

8 servings (1 cup each).

TIPS & NOTES

• Serving suggestion: Serve over a serving of rice or noodles.
• 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

 

Beef & Potato Salad with Smoky Chipotle

12 oz. stew beef, cut into 1 inch cubes

2 cloves garlic, chopped

1 tsp. salt

3 medium boiling potatoes, peeled and cubed

3 tbs. cider vinegar

1 small red onion, diced

3 tbsp. extra virgin olive oil

2-3 tbsp finely chopped canned chipotle chile in adobo sauce

1 ripe medium avocado, cut into ¼ inch pieces

Bring 1 quart water to a boil in a medium saucepan. Add beef, garlic and salt. When the water returns to a boil, reduce the heat to medium-low. Skim off the foam that rises during the first few minutes of simmering. Partially cover and simmer until the meat is fall-apart tender, about 1 hour. Remove the meat to a plate with a slotted spoon; let cool.

Add potatoes to the meat broth (if there isn’t enough to cover them, add water) and simmer over medium heat until tender, 13 to 15 minutes. Scoop the potatoes into a medium bowl with a slotted spoon. Sprinkle with vinegar.

Coarsely shred the beef and stir it into the potatoes, along with onion, oil and chipotle to taste. Let cool to room temperature. Stir in avocado just before serving.

6 servings (3/4 cup per serving).

TIPS & NOTES

• Serving Suggestion: Serve with a warm tortilla.
• Make Ahead Tip: Cover and refrigerate the salad for up to 2 days. Stir in the avocado just before serving.
• Ingredient Note: Chipotle chiles in adobo sauce are smoked jalapeños packed in a spicy, flavorful sauce. Look for the small cans with the Mexican foods in large supermarkets. Once opened, they’ll keep at least 2 weeks in the refrigerator or 6 months in the freezer.

NUTRITION

Per serving: 245 calories; 15 g fat ( 3 g sat , 10 g mono ); 24 mg cholesterol; 15 g carbohydrates; 0 g added sugars; 13 g protein; 4 g fiber; 429 mg sodium; 458 mg potassium.

Nutrition Bonus: Zinc (21% daily value)

Carbohydrate Servings: 1

Exchanges: 1 starch, 1 1/2 lean meat, 2 fat

Recipe from http://www.eatingwell.com/recipes/chipotle_beef_potato_salad.html

Mocha Frappucino

1 cup coffee, brewed strongly, cooled

1 cup skim milk

3 tablespoons plain non-fat yogurt, Greek

5 tablespoons fat free chocolate-flavored syrup

1 cup ice

1/4 cup Cool Whip Lite®

Mix all ingredients in blender except Cool Whip Lite until desired consistency.

Divide amongst 2 glasses.

Top each serving with Cool Whip Lite.

Serves 2.  188 calories per serving.

2 Other Carbs, ½ Non-fat Milk

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Japanese Style Carrots

1/2 cup baby carrots

3 tablespoons sugar

1 ounce orange juice

1 tablespoon light margarine

Boil carrots in water until tender. Drain.

In a skillet add all ingredients and coat carrots well. Cook until sauce has thickened.

2 servings. 126 calories per serving.

1 ½ other Carb, 1 Vegetable, ½ Fat

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Asian Zucchini

1 tablespoon sesame oil

1 tablespoon butter

2 tablespoons soy sauce

3 zucchini, sliced diagonally

1/4 cup green onion, chopped

3 tablespoons sesame seeds

1/2 teaspoon salt

1/2 teaspoon pepper

Heat the sesame oil in a heavy skillet — such as a cast-iron pan — on medium to high heat.

Add the butter and soy sauce, then stir for 30 seconds until the butter is melted.

Add the zucchini and onions to the hot skillet. 

Sprinkle the zucchini and onions with sesame seeds, salt and pepper.

Grill each side of the zucchini for approximately 3 minutes, for a total of 6 minutes, until the vegetables are lightly browned. Turn the vegetables with a spatula.

4 servings. 122 calories per serving.

1 Vegetable, 2 Fats

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Amy’s Vegetable Beef Soup

3/4 pound beef tips

28 ounces crushed tomatoes

14 ounces beef broth

1 cup baby carrots

1 cup frozen corn kernels

1 can green beans, canned, drained

1 large onion, diced

2 stalks celery, chopped

2 medium potatoes, peeled and chopped

3 tablespoons Italian seasoning

salt and pepper, to taste

 

Brown beef tips in a nonstick skillet that has been sprayed with olive oil spray.

In a large crockpot add all the ingredients.

Cook on high for 7 hours.

6 servings. 149 calories per serving.

1 Starch/Bread, 3 Vegetables, ½ Lean Meat

Serve with crackers or cornbread.

*If you want a thicker broth, mix a slurry of cornstarch and water and add right before serving. Just use a little because a little goes a LONG way.

Breakfast Casserole

10 eggs, lightly beaten

1/4 cup skim milk

1/4 cup onion, chopped

1/4 cup bell pepper, chopped

1/4 cup canned mushroom slices, drained

1/2 cup cheddar cheese, lowfat, shredded

1/4 cup Bisquick® baking mix

salt and pepper, to taste

 

Preheat oven to 400 degrees

Beat eggs with skim milk in a large bowl.

Mix the Bisquick and salt and pepper k in the egg mixture and blend lightly.

Add the vegetables and cheese to the mixture and just mix until well-coated.

Spray a 9×13 casserole dish and pour ingredients in.

Bake for about 30 minutes until set.

6 Servings. 169 calories per serving.

1 ½ Lean Meat, 1 Fat

*This is a great recipe you can put in fridge and eat on throughout the week. You can just warm it up in the microwave. If you want to add a piece of toast with it, go ahead! You can also use fresh mushrooms instead of canned. Add whatever other vegetables you might want. This is just something I have made for a crowd before and it was a big pleaser!

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How Do You Get More Veggies?

I love vegetables. But it seems I am not getting enough. I need more! So I have been wondering how in the world do I get these things? I have decided when I make anything with a sauce that I will add MORE. Hide ’em in there! I love them, so it’s not like I am really hiding them. It’s just that I don’t think to put more.

An example of this is spaghetti sauce. Yes, we all know that it is tomato sauce and herbs with a few bits of other veggies thrown in. If  you look at bottled/canned sauces they actually add other vegetables. Why shouldn’t I do that at home, too? I love carrots and think that some diced carrots added would be great and would really be beneficial. I always love peppers so more is better for me. Onions…well, I pretty much put onions in everything.

So anybody else got ideas or tips? Come on! I need them! I really want to do better this year. Not as a “resolution” but as a lifestyle. I’m tired of being FAT…there, I said it. I hate the “f” word and need help to get away from it.

Corn Chowder

1/2 can green chiles

3 Yukon Gold potato, peeled and cut into chunks

2 tablespoons olive oil

1 small yellow onions, chopped

1/4 cup celery, diced

1/2 red bell pepper, seeded and diced

1/2 teaspoon salt

2 1/2 cups frozen corn kernels, thawed

1 cup 2% low-fat milk

1/4 teaspoon black pepper

2 tablespoons cilantro, chopped

1/2 teaspoon oregano, dried

2 cups vegetable stock

 

Roast peppers and take skin off. Chop peppers coarsely.

Put potatoes in saucepan, add water to cover and bring to a boil over high heat. Reduce heat to medium and cook, uncovered, until potatoes are tender, about 15-20 minutes. Drain and transfer to a small bowl. With a potato masher, partially mash potatoes and set aside.

In a large saucepan, heat the olive oil over medium heat. Add the onion, celery and bell pepper and sauté until the vegetables are softened, about 5 minutes. Stir in 1/4 teaspoon of the salt and cook for 3-4 minutes longer. Stir in the roasted chilies and partially mashed potatoes. Add the corn, vegetable stock, milk, pepper, and remaining salt. Simmer uncovered until the soup thickens, 25-30 minutes.

Ladle into bowls and sprinkle with cilantro, oregano, and/or scallions.

 

4 Servings. 335 calories per serving.

2 ½ Starch/Bread, ½ Vegetable, 2 Fat

 

Spinach and Mushroom Lasagna

2 tablespoons olive oil

1 ½ pounds shiitake mushrooms

1 teaspoon dried thyme

15 ounces ricotta cheese, part skim milk

½ cup skim milk

2 medium eggs, lightly beaten

2 ½  cups mozzarella cheese, part skim milk, divided evenly

¾ cup parmesan cheese, grated

10 ounces frozen spinach, chopped, defrosted and drained

1/3 cup fresh basil

1 teaspoon dried oregano

5 cups tomato sauce

1 package lasagna noodles, no bake

non-stick cooking spray

Preheat the oven to 375 degrees.

Heat the olive oil in a large skillet over medium-high heat. Add the mushrooms and thyme and season with salt. Cook until softened, about 10 to 12 minutes.

In a medium bowl, combine the ricotta, milk and eggs, and stir. Add 1 cup of mozzarella, Parmesan, spinach, basil and oregano; season with salt and pepper and stir to incorporate.

Spread 1 cup of tomato sauce in the bottom of a 9-x-13-x-2-inch pan. Layer 4 sheets of lasagna on top, slightly overlapping. Spread half the ricotta mixture on the noodles, and cover with half the mushroom mixture. Top with 1 1/2 cups tomato sauce. Repeat with 4 sheets of lasagna pasta, remaining ricotta mixture, remaining mushrooms and 1 1/2 cups tomato sauce. Cover with the remaining 4 sheets of lasagna, the remaining cup of tomato sauce and the remaining mozzarella cheese.

Lightly coat a sheet of aluminum foil with nonstick spray and cover the uncooked lasagna, spray-side down. Bake at 375 degrees, covered, until bubbly, about 45 minutes. Remove foil from lasagna and increase the oven temperature to 450 degrees. Cook until cheese browns, about 12 minutes. Remove from the oven and let stand for 15 minutes before cutting. Serve warm and garnish with basil.

12 servings. 405 calories per serving.

3 Starch/Bread, 1 ½ Vegetable, 2 Lean Meat, 1 Fat

Recipe from http://www.mylifetime.com/shows/cook-yourself-thin/recipes/spinach-and-mushroom-veggie-lasagna

Their calorie count on this was 337 calories. I lowered the amount of cheese and milk and still had it at 405 calories in MasterCook. Not sure who is right. But it is still a lot less than regular lasagna and it looks delicious. I haven’t tried it yet but will be soon!

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