Entrees

Ellie's Bavarian Beef

Serves: 5
Serving Size: about 5 oz.

This classic German stew is made with lean trimmed beef stew meat and cabbage.

INGREDIENTS
1-1/4 lb. lean beef stew meat (trimmed of fat), cut in 1-inch pieces
1 tablespoon olive oil
1 large onion, thinly sliced
1-1/2 cup water
3/4 teaspoon caraway seeds
1/2 teaspoon salt
1-1/8 teaspoon black pepper
1 bay leaf
1/4 cup white vinegar
1 tablespoon sugar
1/2 small head red cabbage, cut into 4 wedges
1/4 cup crushed gingersnaps
DIRECTIONS
1. Brown meat in oil in a heavy skillet. Remove meat and sauté onion in remaining oil until golden. Return meat to skillet. Add water, caraway seeds, salt, pepper, and bay leaf. Bring to a boil. Reduce heat, cover and simmer 1-1/4 hours.

2. Add vinegar and sugar; stir. Place cabbage on top of meat. Cover and simmer 45 minutes more.

3. Arrange meat and cabbage on a platter and keep warm. Strain drippings and skim off fat. Add enough water to drippings to yield 1 cup of liquid. Return to skillet with gingersnap crumbs. Cook and stir until thickened and mixture boils. Serve with meat and vegetables.

NUTRITION INFO
Calories: 304
Fat: 12 g
Carbohydrates: 13 g
Protein: 36 g

Theresa's Salad Nicoise

Makes 2 servings

Prep time: about 15 minutes

Ingredients:
1 tbsp extra-virgin olive oil
2 tbsp balsamic vinegar
1 clove garlic, minced
4 cups looseleaf lettuce, torn into pieces
1 cup string beans, steamed until just tender
1 ripe red tomato, cut into wedges
1 hard cooked egg, cut in 4 wedges
1 7-oz can albacore tuna, drained

Instructions:
Mix together the olive oil, vinegar and garlic in a small bowl. In a medium bowl, add half the dressing to the lettuce and toss to coat. Divide between two salad plates. Arrange the green beans, tomato, egg and tuna on the greens. Drizzle with the remaining dressing.

Nutritional Information:

Per serving:
271 calories
12 g total fat (2 g sat)
144 mg cholesterol
16 g carbohydrate
29 g protein
5 g fiber
514 mg sodium

Erica's Black Bean Soup

Dried beans are loaded with fiber, iron, protein, folic acid and B vitamins. Black beans make a great soup. Do not salt dried beans until they are cooked, or the salt will slow down the softening process.

Ingredients:
1 pound black beans
1/3 bay leaf
1 large onion, sliced
Salt to taste
A few cloves of chopped garlic
1 tsp dry mustard powder
1 cup dry sherry (not cooking sherry)

Directions:
1. Check the beans for any dirt, stones or foreign objects. Wash well, then soak for 8 hours in cold water.

2. Place beans and the cold water in which they were soaking in a large saucepan with 1/3 bay leaf and bring to a boil over high heat. Skim off foam, lower heat, and simmer, partially covered, till beans are just tender, about 1 hour.

3. Add onion and continue to cook until onion melts into liquid, about 1 more hour.

4. Add salt to taste and garlic. Continue to cook, adding a little boiling water if necessary, until beans are very soft and start to melt into liquid, about 1-2 hours more.

5. Remove bay leaf and turn off heat. Ladle beans in batches into blender or food processor and puree or use an immersion blender and puree soup directly in the saucepan.

6. Add dry mustard powder and dry sherry. Check seasoning and adjust if needed. Reheat and serve, adding any garnishes you wish, such as slices of lemon or freshly chopped herbs.

Serves 8

Nutritional Information:

Per serving:
103 calories
3 g total fat (0 g sat)
19 g carbohydrate
3 g protein
4 g fiber
220 mg sodium

Susan's White Bean Pizza

Serves: 6

INGREDIENTS
1/2 cup sun-dried tomatoes, chopped
1 (15 oz.) can great northern or navy beans, drained
2 cloves garlic, peeled and chopped
1 (10 oz.) thin pre-made pizza crust
1 cup shredded fresh basil leaves
1/2 cup shredded reduced fat mozzarella cheese or cheese alternative (Galaxie or any brand you like

Instructions:
1. Preheat oven to 425 F.
2. Place sun-dried tomatoes in a small bowl and pour boiling water over them enough to just cover and let stand for 10 minutes to soften them. Drain well, then chop into thin strips.
3. Place beans, garlic and oregano in a food processor. Cover and blend until smooth.
4. Spread bean paste over surface of pizza crust.
5. Sprinkle with sun-dried tomatoes, basil and cheese.
6. Place pizza on an (ungreased) cookie sheet or pizza pan and bake for about 10 minutes or until cheese is melted.

NUTRITION INFO
Calories: 188
Fat: 4 g
Carbohydrates: 26.5 g
Protein: 12 g

Terri's Chicken Salad

Ingredients
6 large boneless chicken breast
1 cup sliced celery
1 cup red grapes, cut in half
1 cup walnuts

salt to taste
pepper to taste
1/2 cup real mayo


Directions
Boil chicken until completly cooked through. Cut chicken into bite size cubes. In a large bowl combine celery, grapes and walnuts. Add chicken to the fruit, veggie, nut mixture. Add mayo. With a large spoon blend mixture. Eat alone, or on toast, or on a crusty roll (my favorite).

Tim's Sesame Salmon with Orange Miso

1 c. Mayonnaise
1/3 c. of orange juice
1/2 c. of yellow miso
1 tbsp sesame oil
1 tsp grated fresh ginger
1 tbsp orange zest

4 5 oz. portions of Salmon Fillet
2 tbsp vegetable oil
5 tbsp black & white sesame seeds (mixed)

Whisk first 6 ingredients together, add salt and pepper to taste.
Brush oil on top-side of salmon pieces and dip salmon into sesame seeds to coat.
Heat saute pan and add salmon pieces and cook approximately 4-5 minutes on each side.
Spoon sauce on top of salmon and serve immediately.

Kelly's Garlic Spinach Salad

4 Servings

This salad is a great way to eat spinach and a tasty nutritional boost.

Ingredients:
1 pound fresh spinach, washed, stems removed
2 fresh tomatoes, sliced
6 scallions, trimmed and thinly sliced
5 tablespoons plain nonfat yogurt
2 tablespoons extra-virgin olive oil
2 garlic cloves, minced
1/2 teaspoon dried thyme
Salt and black pepper to taste

 

Instructions:
1. Dry the spinach, tear it into large pieces, and combine it with the tomatoes and scallions in a bowl.

2. Combine the yogurt, olive oil, minced garlic, and thyme, adding salt and pepper to taste.

3. Add the yogurt mixture to the vegetables and mix well. Season to taste with salt and pepper.

Nutritional Information:

Per serving:
118 calories
8 g total fat (1 g sat)
1 mg cholesterol
10 g carbohydrate
5 g protein
4 g fiber
150 mg sodium

 

Shelly's Almond-Coated Shrimp

Prep time: 20 min., Start to Finish: 55 min.

Ingredients:

• 1 lb. uncooked large shrimp (about 16), peeled and deveined
• 1/2 cup slivered almonds, ground
• 1/4 cup fat-free half and half
• 1/2 tsp. salt
• 1/2 tsp. whole cloves, ground
• 1/4 tsp. ground peppercorns
• 1/4 tsp. cardamom seeds, removed from pods, ground
• 2 Tbsp. fresh cilantro, finely chopped
• 1/2 cup tomato sauce

1) In a medium bowl, mix everything except 1 Tbsp. of the cilantro and all the tomato sauce. Cover the mixture and put it in the fridge to let the flavors blend.

2) Spray a 10-inch skillet with cooking spray, heat to medium heat; add the shrimp mixture and cook each side of the shrimp 30 to 60 seconds or until they are partially pink.

3) Stir in tomato sauce, cook 3 to 4 minutes, turning shrimp occasionally until completely pink. Serve with remaining cilantro.

4 Servings.

Tim's Garlic Pasta & Tomatoes:

The garlic flavor in this dish is strong so reduce the amount to 2 cloves, if you prefer. If you can't find campanella, try orecchiette, fusilli, or shells.

3 tablespoons extravirgin olive oil
3 garlic cloves, minced
5 cups chopped plum tomatoes (about 2 pounds)
6 cups hot cooked campanella (about 12 ounces uncooked pasta)
1/3 cup chopped fresh basil
1/4 cup (1 ounce) grated fresh Parmesan cheese
1 1/2 teaspoons salt
1/4 teaspoon freshly ground black pepper

Heat olive oil in a large Dutch oven over medium-high heat. Add minced garlic; sauté 30 seconds. Add chopped tomatoes; cook for 2 minutes or until thoroughly heated, stirring occasionally. Add pasta, basil, cheese, salt, and pepper, tossing gently to combine.

Yield: 6 servings (serving size: 1 1/3 cups)