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Beef Stroganoff with Portobello Mushrooms
Recipe courtesy EatingWell.com Rated: 4 stars out of 5 Prep Time:40 minLevel: EasyYield: 4 servings, 1 1/2 cups each Ingredients 2 teaspoons plus 1 tablespoon canola oil, divided 1 pound flank steak, trimmed 4 large portobello mushrooms, stemmed, halved and thinly sliced 1 large onion, sliced 3/4 teaspoon dried thyme leaves 1/2 teaspoon salt 1/2 teaspoon freshly ground pepper 3 tablespoons all-purpose flour 1 14-ounce can reduced-sodium beef broth 2 tablespoons cognac or brandy 1 tablespoon red-wine vinegar 1/2 cup reduced-fat sour cream 4 tablespoons chopped fresh chives or parsley, divided Directions Heat 2 teaspoons oil in a large skillet over high heat until shimmering but not smoking. Add steak and cook until browned on both sides, 3 to 4 minutes per side. (The meat will be rare, but will continue to cook as it rests.) Transfer to a cutting board and let rest for 5 minutes. Cut lengthwise into 2 long pieces then crosswise, across the grain, into 1/4-inch-thick slices. Heat the remaining 1 tablespoon oil in the skillet over medium heat. Add mushrooms, onion, thyme, salt and pepper and cook, stirring often, until the vegetables are very tender and lightly browned, 8 to 12 minutes. Sprinkle flour over the vegetables; stir to coat. Stir in broth, cognac (or brandy) and vinegar and bring to a boil, stirring often. Reduce heat to a simmer, and continue cooking, stirring often, until the mixture is thickened, about 3 minutes. Stir in sour cream, chives (or parsley), the sliced steak and any accumulated juices. Bring to a simmer and cook, stirring, until heated through, 1 to 2 minutes more. Nutrition Facts Nutritional AnalysisPer serving Calories329 Carbohydrate Servings1 Carbohydrates14 g Protein27 g Fat16 g Saturated Fat5 g Cholesterol56 g Monounsaturated Fat7 g Dietary Fiber2 g Sodium383 mg Potassium638 mg Nutrition BonusSelenium (42% daily value), Zinc (31% dv), Potassium (18% dv), Iron (15% dv). One can always substitute turkey, chicken or bison for beef. Proteins, fat and cholesterol values will change if one does. There are online charts for different protein values. Recipe courtesy FoodNetwork.com |
This is a breakfast recipe from The Skinny Chef. I haven't tried it and just saw it as I was reading online. It sounded good, so I thought I would share it here.
Hot Cereal with Quinoa, Oats and Flax Serves 2 1/2 cup quinoa, well rinsed 1/2 cup rolled oats 1 tablespoon ground flax 2 tablespoons chopped dates 1/4 teaspoon ground ginger 1/4 teaspoon ground cloves 2 tablespoons brown sugar 2 tablespoons chopped pecans Place the quinoa in a small saucepan with 1½ cups of water. Bring to a boil and cover. Cook 10 to 15 minutes, stirring once or twice, until the center of each quinoa seed is almost translucent. Stir in the oats, flax, dates, ginger, cloves and salt. Cook 5 to 10 minutes more, until most of the liquid is absorbed and the oats are cooked through. Stir in the brown sugar and nuts, serve immediately. Nutritional Information Per Serving (1¼ cup): 398 calories 12 g protein, 70 g carbohydrates, 7 g fat (1 g saturated), 0 mg cholesterol, 8g fiber, 5 mg sodium. |
Sounds yummy Wolfy :)
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Here's another breakfast recipe from The Skinny Chef
Cashew Granola Crunch Makes 8 cups 4 cups rolled oats 1/4 cup cashew pieces 1/4 cup flaked, unsweetened coconut 1/4 cup ground flax 1/4 cup dark brown sugar 1 teaspoon orange zest (from one medium orange) 1.2 teaspoon allspice 1/2 teaspoon pumpkin pie spice 1/4 teaspoon salt 1/4 cup maple syrup 2 tablespoons vegetable oil Nonstick cooking spray Preheat oven to 250°F. In a large bowl, combine the oats, nuts, coconut, ground flax, brown sugar, orange zest, allspice, pumpkin pie spice and salt. Toss well to combine. Drizzle over the maple syrup and oil. Toss again to coat. Coat two large baking sheets with cooking spray. Spread the granola out evenly onto the baking sheets. Bake for about 1 hour, stirring every 20 minutes until the coconut is toasted and the granola is evenly browned. Remove from oven and cool on the baking sheets. Transfer to an air-tight container and store up to two weeks. Nutritional Information Per Serving (1/2 cup granola plus 3/4 cup skim milk): 365 calories 13 g protein, 58 g carbohydrates, 9 g fat (1 g saturated), 3 mg cholesterol, 2g fiber, 176 mg sodium |
Another Skinny Chef Recipe....this one sounds yummy.
This recipe is updated with tasty, lean protein sources, including ground turkey, egg whites, skim milk and part-skim mozzarella. I've also substituted old-fashioned oats for the usual breadcrumbs, sneaking in better carbohydrates where no one will notice. Spinach Stuffed Meatloaf Serves 8 2 cups packed baby spinach leaves 1 lb ground turkey 1 cup oats (not quick cooking) 2 egg whites 1/8 cup low-sodium soy sauce 1/4 cup non-fat milk 1/4 cup minced parsley 4 cloves of garlic, minced 1 tablespoon Worcestershire sauce 1/2 teaspoon paprika 1/2 cup grated part-skim mozzarella 2 tablespoons ketchup or barbecue sauce Preheat oven to 350ºF. Heat a large, dry skillet over high heat. Add the spinach and 2 tablespoons water. Cook 1 to 2 minutes, until the spinach wilts. Set aside. Place oats into large bowl, along with eggs, milk and soy sauce. Stir well to coat and soak about 10 minutes. Add ground turkey, parsley, garlic, Worcestershire sauce and paprika. Mix well. Coat a loaf pan with cooking spray and smooth half the meat mixture into the pan. Top with spinach. Sprinkle over cheese, then press the remaining meat over top and cover with ketchup or barbecue sauce. Bake for 45 to 50 minutes, until the meatloaf is no longer pink in the center, test by inserting a knife. Rest 5 to 10 minutes before slicing. |
Eat to Win, Robert Haas' first book which came out in the 80s and this book have amazing recipes. This is NOT a fad diet approach. It's alternative cooking to lose and maintain weight whether you're into sports or not. Haas' books are available new and used at amazon.
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Anyone interested in dessert or cookie recipes with a healthy alternative and less calories?
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Jewel
Made this last night and we loved it, tasty and we had left overs to freeze. Thanks for sharing(f) Quote:
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Better For You Brownies
Dates, the secret ingredient in these lower fat brownies, replaces butter and have a remarkable affinity with chocolate. Ground walnuts give these brownies a rich background flavor 1/2 cup unsweetened cocoa 1/2 cup chopped pitted dates 1 teaspoon instant coffee granules 1/2 cup boiling water 2/3 cup whole wheat flour 1/2 teaspoon baking powder 1/4 teaspoon salt 1/3 cup walnuts toasted * 1 egg 1 egg white 1 cup plus 1 tablespoon sugar, divided 2 tablespoons canola oil 1 teaspoon vanilla extract 1/4 semi sweet chocolate chips 1) Heat oven to 350 F. Coat 8x11 inch baking dish with non stick cooking spray. In medium bowl, combine cocoa, dates and coffee.Add boiling water; stir until cocoa has dissolved. Let stand about 10 minutes or until completely cooled. 2) In food processor, flour, baking powder, salt and walnuts; process until walnuts are ground. Transfer to large bowl. 3) Scrape cooled cocoa mixture into food processor. Add egg, egg white, 1 cup of the sugar, canola oil and vanilla; process until smooth, stopping once or twice to scrape down sides of bowl. 4) Add cocoa mixture to reserved flour mixture; mix with rubber spatula just until dry ingredients are moistened. Stir in chocolate chips. Scrape batter into baking dish, spreading evenly. Sprinkle the remaining 1 tablespoon of sugar evenly over the top. 5) Bake brownies 22 to 25 minutes or until top is firm around edges and just set in center. Let cool in pan on wire rack. Cut into bars** 12 servings Preparation time: 20 minutes Ready to serve: 1 hour 15 minutes Per serving: 185 calories 6.5 g total fat (1.5 g saturated fat) 3 g protein, 32 g carbs, 18 mg cholesterol, 77 mg sodium, 3 g fiber TIP * To toast walnuts, place in a dry skillet. Cook, stirring constantly, over medium-low heat 3 minutes or until fragrant. Transfer to a small bowl to cool. TIP ** To prevent brownies from sticking to the knife, spary it with nonstick cooking spray before cutting into the bars. Nutrition Note: The added bonus of this brownie recipe is fiber. It provides 3 grams of fiber per serving, while a traditional brownie recipe has just 1 gram. |
Baked Trout Recipe
Makes 3 servings One dish High Carb and Protien meal! Ingredients 3 trout fillet 1 salt and pepper to taste 16 ounce can diced tomatoes 1 teaspoons chopped parsley 1 tbsp garlic powder 1 tbsp lemon juice 1 yellow squash, diced 1 zucchini, diced 1/2 onion, diced 1 red bell pepper, diced Directions Preheat oven to 400 F . Spray a 9x13 inch baking dish with 0 calorie cooking spray. Season the trout with salt and pepper to taste, and place in baking dish. In a large bowl, combine tomatoes, parsley, garlic, lemon juice, squash, zucchini, onion and bell pepper. Spread evenly over the fish. Bake for 35 minutes, or until fish flakes easily. Serve over brown rice for extra filling. Amount Per Serving Calories 199 ,Total Fat 5.6g, Saturated Fat 0.9g,Trans Fat 0.0g, Cholesterol 46mg, Sodium 358mg, Carbohydrates 18.2g, Dietary Fiber 5.3g, Sugars 10.3g, Protein 20.3g, Vitamin A 44% • Vitamin C 148%, Calcium 9% • Iron 1 |
Fish Tacos
Ingredients: 2 tbsp lime juice 1 tsp cumin 1 tsp olive oil 2 tbsp freshly chopped cilantro 1 pound firm white fish fillets such as halibut or cod 8 corn tortillas Preparation: In a small bowl, combine lime juice, cumin, olive oil and cilantro. Place fish in a glass baking dish or in a resealable plastic bag. Add marinade. Cover and marinate in the refrigerator for 15 minutes. Coat a nonstick baking sheet with cooking spray and preheat oven to 350 degrees. Place marinated fish on baking sheet and bake for 15-20 minutes, until fish flakes easily with a fork. Alternatively, broil or grill fish, allowing 10 minutes per inch of thickness. Warm corn tortillas according to instructions on package. When fish is cooked, cut into strips or chunks and divide among corn tortillas. Add shredded cabbage, low fat or fat free sour cream and salsa for garnish. Serves 4. Prep Time: 30 minutes Cook Time: 15 minutes Per Serving (without garnish): Calories 329, Calories from Fat 53, Total Fat 5.9g (sat 0.9g), Cholesterol 36mg, Sodium 72mg, Carbohydrate 40.6g, Fiber 4.5g, Protein 28.5g |
Sounds yummy :) Thank you for posting it for us.
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Jewel, I found this link in an email from my freebie site and thought I would post it here with you in mind because of your diabetes. there are some recipes and info that are in PDF. Can be saved for future use.
http://www.diabetesselfmanagement.com/pdfs/premium.pdf |
Awww Wolfy, youre such a good guy for remembering me :) Thank you so much.
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Thank You
Lady Jewel and the other members of this group...Thank You for sharing your recipes with us. I am NOT part of the group but am always looking for ways to manage my health/weight. I value recipes that give the nutritional values and consider the needs of those who are consuming them. Through your efforts to help one another, you are also touching the lives around you. Thank you again! May you find great encouragement toward your goals and strength in each moment you live as stronger, healthier people. Have a FABULOUS DAY!
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So we had the fish tacos and they were really good, we used homemade corn tortillas as to control the sodium, easy and $$$$ wise. Thanks Wolfy
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Our new Food Network mag came today and I found a recipe for Garlic Quinoa. For those not familiar with quinoa, it is a whole grain and is healthier than pasta. Quinoa with Garlic, Pine Nuts and Raisins
Courtesy of Ellie Krieger for Food Network Magazine Rated: 5 stars out of 5 Cook Time:20 minLevel: EasyYield: 4 serving Ingredients 1 cup quinoa, rinsed well 1/4 cup pine nuts 2 tablespoons extra-virgin olive oil 2 cloves garlic, thinly sliced 1/3 cup chopped fresh parsley 1/4 cup raisins 1 tablespoon fresh lemon juice Kosher salt and freshly ground pepper Directions Place the quinoa in a saucepan and cook over medium heat until toasted, about 2 minutes. Add 1 3/4 cups water (or use low-sodium chicken broth) and bring to a boil. Reduce the heat to medium-low and simmer, covered, until the liquid is absorbed, 10 to 15 minutes. Remove from the heat and let sit, covered, about 2 minutes. Meanwhile, toast the pine nuts in a skillet over medium-high heat, stirring, until golden, about 3 minutes; transfer to a plate. Add the olive oil and garlic to the skillet and cook over medium heat, stirring, until golden, about 2 minutes. Transfer the garlic to the plate, reserving the oil. Fluff the quinoa with a fork. Add the pine nuts, garlic, reserved oil, parsley, raisins and lemon juice. Season with salt and pepper and toss. Per serving (3/4 cup): Calories 300; Fat 15 g (Saturated 2 g); Cholesterol 0 mg; Sodium 5 mg; Carbohydrate 37 g; Fiber 4 g; Protein 8 g |
Many of you know I have food allergys to garlic, onions and eggs so I'm only guessing on if it tastes good, but it sure looks good!
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Glazed Chocolate-Pumpkin Bundt Cake
16 servings Active Time: 30 minutes Total Time: 3 1/2 hours (including cooling time) Ingredients Cake 1 cup all-purpose, flour 3/4 cup whole-wheat pastry flour 1 cup granulated sugar 3/4 cup unsweetened cocoa powder, (not Dutch-process) 1 1/2 teaspoons baking powder 1 1/2 teaspoons baking soda 1 teaspoon pumpkin pie spice 1/4 teaspoon salt 1 cup nonfat buttermilk 1 15-ounce can unsweetened pumpkin puree 3/4 cup dark brown sugar, packed 1 large egg, at room temperature 1 large egg white, at room temperature 1/4 cup canola oil 1/4 cup light corn syrup 1 tablespoon vanilla extract Glaze & Garnish 1/2 cup packed confectioners' sugar 1 tablespoon nonfat buttermilk 2 tablespoons mini chocolate chips, or toasted chopped nuts (see Tip) Preparation To prepare cake: Preheat oven to 350°F. Coat a 12-cup Bundt pan with cooking spray. Whisk all-purpose flour, whole-wheat flour, granulated sugar, cocoa, baking powder, baking soda, pumpkin pie spice and salt in a medium bowl. Blend 1 cup buttermilk, pumpkin puree and brown sugar in a large bowl with an electric mixer on low speed. Beat in whole egg and egg white. Stir in oil, corn syrup and vanilla. Gradually add the dry ingredients, stirring until just combined. Transfer the batter to the prepared pan. Bake the cake until a wooden skewer inserted in the center comes out with only a few moist crumbs attached, 1 to 1 1/4 hours. Let cool on a wire rack for 15 minutes. Remove from the pan and let cool completely on the rack, about 2 hours. To glaze & garnish cake: Combine confectioners' sugar and 1 tablespoon buttermilk in a small bowl, stirring until completely smooth. Place the cake on a serving plate and drizzle the glaze over the top; garnish with chocolate chips (or chopped nuts) while the glaze is still moist. Tips & Notes Make Ahead Tip: Prepare through Step 4 up to 1 day ahead. Glaze and garnish (Step 5) shortly before serving. Equipment: 12-cup Bundt pan Tips: To warm an egg to room temperature, either set it out on the counter for 15 minutes or submerge it (in the shell) in a bowl of lukewarm (not hot) water for 5 minutes. To toast chopped nuts & seeds: Cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes. Nutrition Per serving: 234 calories; 5 g fat (1 g sat, 3 g mono); 13 mg cholesterol; 46 g carbohydrates; 4 g protein; 3 g fiber; 238 mg sodium; 159 mg potassium. 3 Carbohydrate Serving Exchanges: 3 other carbohydrate, 1 fat |
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