Beef in Spicy Tomato Gravy

 

1	Cup	Canned diced tomatoes
4		cloves garlic,minced
1 ½	T	chopped fresh ginger root
1/3	cups	Plain lowfat yogurt
2	T	Vegetable oil
2	lbs	lean beef round, cut into 1 ½  inch cubes
2	cups	finely chopped onions
4		black whole cardamom pods
8	whole	cloves
2	t	turmeric
½	t	red pepper, or to taste
1	t	salt
1 ½	t	ground roasted cumin seed (roast over medium heat, shaking until fragrant)
2	T	chopped fresh cilantro

 

1.       Preheat oven to 325 F

2.       Put tomatoes, garlic, chopped ginger, and yogurt in food processor, and run the machine until the ingredients are reduced to a fine smooth puree. Set aside.

3.       Heat 1 T oil in a large frying pan over high heat until very hot. Pat dry the meat pieces and add to the pan. Brown them, turning and tossing the pieces for 3-5 minutes. (The frying pan should be large enough to accommodate the pieces in one layer without overlapping. The best way to brown them is in batches.) Transfer the meat to a heavy-bottomed casserole.

4.       Add the remaining 1 T oil to frying pan, along with the onions. Reduce heat to a medium-high, and fry until the onions turn caramel brown (about 20 minutes), stirring frequently to prevent burning. Add cardamom , cloves, turmeric, red pepper, and salt, and fry for an additional minute. Add the tomato yogurt puree, and continue frying the mixture until it reduces to a thick paste and the oil begins to separate from the paste (about 5 minutes) Turn off heat.

5.       Add this paste to the meat in the casserole. Add 3 cups of hot water to the frying pan. Scrape the sides and bottom of the pan to release the pieces clinging to it, and pour into the casserole. Stir the meat to distribute the spices and liquid evenly. Place the casserole over medium-high heat and bring the contents to a boil. Place a sheet of foil over the top of the casserole, and cover tightly with the lid.

6.       Bake in the middle level of the oven for 2 hours. Check and stir meat every 30 minutes to ensure it won’t burn. Turn off the oven. Let the casserole remain in the oven 15 minutes longer.

7.       Take the casserole out of the oven, check for salt, and serve sprinkled with ground roasted cumin seeds and chopped cilantro leaves.

Nutrition:  Makes 6 servings. 300 calories per serving; 11 g fat, 35 g protein, 8 g Carbs, .5 g fiber. 

So, why?                                   

• With lean beef, tomatoes and indian spices this is a healthy way to eat beef – that is, with loads of antioxidants.

Notes:

• Serve over brown rice to add fiber content.   Serve with a side salad.
• Will consider experimenting with additional vegetables – not authentic but more nutritional – I’m thinking to add bell peppers with the onions and/or maybe add peas near the end.

Roast Chicken with Balsamic Bell Peppers

¾	tsp	Salt, divided
¾	tsp	Fennel seeds, crushed
½	tsp	Black pepper, divided
¼	tsp	Garlic powder
¼	tsp	Dried oregano
4	6 oz.	Skinless, boneless chicken breasts
2	T	Olive oil, divided
2	Cups	Red bell peppers, thinly sliced
1	Cup	Yellow or orange bell peppers, thinly sliced
¼	Cup	Shallots, thinly sliced
1 ½	tsp	Fresh rosemary, chopped
1	Cup	Chicken broth
1	T	Balsamic vinegar

 

1.       Preheat oven to 450

2.       Heat a large skillet over medium-high heat. Combine ½  tsp salt, fennel seeds, ¼ tsp black pepper, garlic powder, and oregano. Brush chicken with 1 ½ tsp oil; sprinkle spice rub over chicken. Add 1 ½ tsp oil to pan. Add chicken; cook 3 minutes or until browned. Turn chicken over; cook 1 minute. Arrange chicken in an 11 x 7–inch baking dish coated with cooking spray. Bake at 450° for 10 minutes or until done.

3.       Heat remaining olive oil over medium-high heat. Add bell peppers, shallots, and rosemary; sauté 3 minutes. Stir in broth, scraping pan to loosen browned bits. Reduce heat; simmer 5 minutes. Increase heat to medium-high. Stir in vinegar, ¼ tsp salt, and ¼ tsp pepper; cook 3 minutes, stirring frequently. Serve bell pepper mixture over chicken.

This recipe is slightly adapted from Cooking Light.

Nutrition:  Makes 4 servings. 282 calories per serving; 11 g fat, 35 g protein, 9 g Carbs, 2 g fiber. 

So, why?                                   

•        The chicken is a good source of lean protein
•        Bell peppers are a great source of vitamin C and beta-carotene, lycopene and zeaxathin (antioxidants that are good for fighting inflammation)

Chicken Chili

This recipe was given to me by my mother, who won her church chili cook-off with it.  I have made some modifications to lighten it up but my family didn’t notice.  Next year I will double this which will allow me to freeze 3 meals worth to spread over the winter. 

1	2 pound	rotisserie chicken, diced (or 3 cups diced, cooked chicken)
1	T	olive oil
2	Medium	Onions, chopped
4	Cloves	Garlic, minced
8	Oz	Can chopped green chilies
1 ½	tsp	EACH : cumin, oregano
¼	tsp	EACH: ground cloves, crushed red pepper flakes
2  15	Oz	cans white northern beans, rinsed and drained
6	Cups	chicken broth
1	Cup	Monterey Jack cheese, shredded
1	Cup	2% reduced fat cheddar cheese
1	Cup	Salsa

1.       Heat oil in large pot over medium-high heat. 

2.       Add onions and sauté until translucent, about 10 minutes. Stir in garlic, chilies, cumin, oregano, cloves and crushed red pepper, and sauté 2 minutes. Add beans and broth and bring to a boil.  Reduce heat and simmer a few minutes. 

3.       Add chicken and 1 cup of Jack cheese and stir until cheese melts.  Season to taste with salt and pepper.

4.       Serve with salsa and remaining cheese.

Nutrition:  Makes 8 servings. 270 calories per serving; 11 g fat, 35 g protein, 13.5 g Carbs, 6.5 g fiber.  You can reduce the calories and fat a little by using cooked skinless, boneless chicken breast meat, but I’m not sure its worth the tradeoff in time.

So, why?                                   

•         Makes a filling, satisfying main meal.
•         The chicken and beans are both good sources of lean protein
•         The beans also add a good portion of fiber and resistant starch which is good for weight loss

Crockpot Chicken Nachos

3		Boneless skinless chicken breasts (6 oz each)
1	T	Chili powder
3	T	Lime juice
1	Cup	Salsa
1	Cup	Frozen corn
1	Cup	Reduced fat Cheddar cheese, shredded
1	Oz	Snyder White Tortilla chips
		Sour cream
		Jalapenos

 

1.       Spray crockpot with nonstick spray

2.       Place chicken in crockpot

3.       Mix together lime juice and chili powder, spread evenly over chicken

4.       Cook on low 5 – 6 hours.

5.       Shred chicken and put back in crock pot with salsa and corn. Cook another 45 minutes.

6.       Put in taco shells with cheese – or make nacho style over tortilla chips

 

Nutrition:  Makes 6 servings. 258 calories per serving; 5 g fat,  39 g protein (using the Snyder White Corn Tortilla chips)

So, why?                                   

• This chicken seems like it would be dry but its not!  Moist flavorful, lean protein!
• Salsa is a good source of antioxidant lycopene
• So easy and versatile

Notes:

• The chicken alone (before adding salsa) is very flavorful and moist, I think I will try is as a fajita chicken along with sautéed onions and bell peppers.  Add salsa into the fajita.
• Use fat free greek yogurt instead of sour cream – its just as satisfying with more protein and no fat
• Can be an appetizer or makes a meal with a side dish of refried beans or add canned black beans into nachos\tacos

Indian Lentil Stew

1	T	Olive oil
2	Medium	Onions, finely chopped
2	Cloves	Garlic, minced
1	lb	Dried lentils, rinsed
2	Cups	Puréed canned tomatoes
6	Cups	Chicken or vegetable broth
1	T	curry powder
1	T	cumin, ground
1	T	fresh minced ginger
1	T	cilantro, chopped ( optional )
		Salt to taste

 1.       Cook onions in oil until softened.  Add garlic and lentils, stirring a few minutes to coat.  Add remaining ingredients, except for salt and bring to boil. 

2.       Reduce heat to simmer, uncovered, until lentils are soft, about 40 minutes.  Season with salt. 

3.       If you want a thinner soup, add more broth. 

Nutrition: Makes 8 servings.  320 calories per serving, 2.5 g fat, 16 g protein, 43 g carbs, 20 g fiber.

Notes:  I usually freeze half for another meal and\or freeze lunch portion sizes.

So, why?                                   

•  Lentils are good for you – high fiber content and protein, filling food
•  The indian spices are high in antioxidants as are the tomatoes

Chunky Homemade Tomato Soup

2	t	Olive oil
1	Large	Onion, halved and thinly sliced
1		Carrot, chopped
2	T	Tomato paste
1	Sprig	Fresh thyme (or ½ t dried)
28	oz	Diced tomatoes, including juice
1	Cup	Tomato juice
1	t	Sugar (optional)
¼	Cup	Fresh basil, chopped

1. Sauté onion and carrots in oil.  Sprinkle with salt and pepper.  Cook, stirring, until vegetables begin to soften (3-5 minutes).
2. Add tomato paste, lower heat and continue to cook until paste begins to darken (don’t let it burn) about 1 -2 minutes.
3. Strip thyme leaves from stem and add to pot along with tomatoes.  Cook, stirring occasionally, until tomatoes break down (10-15 minutes).  Add 1 cup juice and 1 cup water and bring to a boil, then adjust heat so mixture just simmers – cook 5 more minutes.
4. Taste and adjust seasonings (if tastes flat but salty enough, add sugar).  Garnish with basil and serve.

Nutrition: Makes 4 servings (about 1 ½ cups each).  110 calories per serving, 2.5 g fat, 3 g protein, 16 g carbs, 4 g fiber.

Variations

• Add 1 T of curry powder or chili powder Or add 1 teaspoon smoked paprika  along with tomato paste
• Add ½ cup of a grain such as rice, bulgur couscous or quinoa when add tomatoes along with an extra 1 cup of water.

So, why?                                   

• Filling soup for small calorie count
• Tons of lycopene from the tomatoes

Bolognese Meatloaf Cupcakes

½	Cup	Quinoa, rinsed
1	T	Olive oil
1		Onion, finely chopped
1	Rib	Celery, finely chopped
2	tsp	Italian seasoning
1.5	Lbs	Lean ground beef
2	Large	Eggs, lightly beaten
½	Cup	Fresh parsley, chopped
2	T	Worcestershire sauce
½	t	Salt
½	t	Fresh ground pepper
6	T	Ketchup

 

1. Cook quinoa per package directions.  Drain if necessary and transfer to a large bowl to cool.
2. Saute onion, carrots and celery and Italian seasoning in oil on medium heat until tender, about 7 minutes.  Add to quinoa to cool.
3. Add remaining ingredients, except ketchup.  Mix together until just combined.
4. Push into greased cupcake pan to form 12 cupcakes.  Top each with ketchup.  Cook at 375 for 12 – 25 minutes (until instant read thermometer reads 160F).

Alternately, you can form into 2 mini loaves (20-35 minutes) or 1 large loaf (45-55 minutes).

Nutrition: (per serving; 1/6 of recipe) 360 cal, 27 g pro, 20 g carb, 2 g fiber, 19.5 g fat, 7 g sat fat, 564 mg sodium

So, why?                                   

• Great alternative to old fashioned meatloaf with high protein quinoa
• The cupcakes option makes cooking meatloaf fast.

Easy Mexican Chicken Tortillas

3	Cups	Chicken breast meat, cooked, cubed
½		White onion, chopped
2	Cups	2% shredded Mexican cheese
1	Cup	Picante sauce or salsa
1	Cup	Red enchilada sauce
		Light sour cream
¼	Cup	Fresh cilantro, chopped
6		Multigrain tortillas

 

1.       Sauté onion in pan prepped with cooking spray until soft

 2.       Add chicken and salsa and chiles, heat through.  Add 1cup cheese.  Can prep to this point and refrigerate or freeze.

 3.       Preheat oven to 400

 4.       Microwave tortillas in a stack between 2 moist paper towels to soften – about 30 seconds

 5.       Spoon chicken mixture into tortillas and roll up (bottom and tops, then sides.  Place seam side down on baking sheet coated with spray.  Spray tops lightly with canola spray.

 6.       Bake 10-15 minutes. Meanwhile heat enchilada sauce.  When enchiladas are lightly brown, remove and plate. Top with sauce and remaining cheese, cilantro and sour cream to taste. 

 

Makes 6 servings.  365 calories per serving,  10 g fat (25% of calories), 36 g protein, 4 g fiber (without the sour cream)

So, why?                                   

• Great way to use left over chicken from a roasted chicken
• Healthy way to get your Mexican fix, you can round this out with some fat free refried beans on the side and\or a side salad

Week of January 13 Meal Plan

Ok, I forgot to mention last week that my plan never ends up being exactly reality because I often have to make adjustments.  Last week, the Mexican Baked Cod got bumped – I pushed that one to this week since it doesn’t require much that will spoil.

Today, we had lunch out, so I just made a simple soup for dinner while the boys had leftovers from the restaurant.

Sunday – Hearty Tomato Soup, made this the first time tonight, it was good but only if you really like tomatoes!
Monday – Mexican baked cod, steamed broccoli in bag
Tuesday – Bolognese Meatloaf Cupcakes, green beans
Wednesday – Cauliflower and Red Lentil Curry (I have been making this for years, reduce the spices if you have little ones, you can always sprinkle more cayenne on yours) over rice
Thursday – Chicken Vegetable Soup (from freezer)
Friday – Bowtie pasta with Ham (will try to post this later, have not tried before), side salad

A few items to note:

1. I try to have soup once a week. Most soup recipes make enough for my family to freeze half for a really easy dinner on another week.
2. Each meal usually only has one item that requires work. So I a few easy sides on hand, like the steamable vegetables or a can of green beans, corn, etc.

Cauliflower and Red Lentil Curry

½	Cup	Red lentils
1	Small	Onion, chopped
2	tsp	Curry powder
½	tsp	Salt
¼	tsp	Turmeric
2	tsp	Vegetable oil
1	tsp	Cumin seeds
¼	tsp	Cayenne
2	tsp	Lemon juice
1	T	Cilantro, chopped
14	Oz	Can diced tomatoes, drained
4	Cups	Cauliflower florets
2	tsp	Ginger, minced (jarred is fine)
1		Jalapeno, seeded and chopped
3	Cloves	Garlic,minced
1	Cup	Cooked rice

 

1.       Simmer lentils, onions, curry, salt and turmeric in 2 cups water.  Cover and cook 45 minutes.  Add tomatoes, cauliflower, jalapeno, and simmer 10 minutes. Remove from heat.

2.       Heat oil in a small skillet over medium high heat.  Cook cumin seeds 10 secords.  Add garlic and ginger and sauté 1 minute.  Stir in cayenne.  Add mixture to cauliflower.  Stir in lemon juice, cilantro.

 

So, why?                                   

• Great vegetarian meal with lots cauliflower
• Lentils are a great legume to add as they are easy to cook and don’t come with all the salt of canned beans. Check out the benefits.

 Notes:

• Original recipe called for 1 tsp of sugar but I dropped that out