This is a yummy and easy slow-cooker meal (no browning the meat ahead of time or anything like that - literally throw three ingredients in the slow-cooker and turn it on). Love this!
From Diabetic Living Quick and Easy Meals:
Sesame-Ginger Turkey Wraps
nonstick cooking spray
3 turkey thighs, skin removed
1 cup bottled sesame-ginger stir-fry sauce
1/4 cup water
1 16-ounce package broccoli slaw mix
Low-carb or whole wheat tortillas
1. Lightly coat a 3.5-4 quart slow cooker with nonstick cooking spray. Place turkey thighs in slow cooker. In a small bowl, stir together stir-fry sauce and water. Pour over turkey.
2. Cover and cook on low-heat setting for 6-7 hours or on high-heat setting for 3-3.5 hours.
3. Remove turkey from slow cooker; cool slightly. Remove turkey from bones; discard bones. Using forks, separate turkey into shreds. Put shredded turkey back into sauce.
(You now have two options - either put the broccoli slaw in the sauce also or mix it with cole slaw dressing to use as a garnish).
4. Heat tortillas, fill with turkey mixture, and broccoli slaw. Roll up and serve immediately.
We finish this with (of course) a salad. Yummy and easy!
Monday, January 23, 2012
Sunday, January 22, 2012
Beef and Asparagus Saute
We served this saute with bulgur (our go-to grain). To prepare the bulgur, I put 1 cup of bulgur and 1.5 cups water in the rice cooker/steamer for about 35 minutes. It makes about 2.5 cups, and it tastes similar to brown rice.
From Diabetic Living quick and easy meals. To make this easier, I bought pre-sliced beef for stir-fry and shredded carrots.
Beef and Asparagus Saute
12 ounces fresh asparagus spears
1 pound lean beef sirloin or tenderloin, trimmed of fat and very thinly sliced
1/2 tsp salt
1/8 tsp black pepper
nonstick cooking spray
1/2 cup coarsely shredded carrot
1 tsp dried herbes de Povence (I actually used Montreal Chicken Seasoning and that worked just fine)
1/2 cup dry Marsala
1/2 tsp grated lemon peel
bulgur or brown rice for serving
1. Snap off and discard fibrous stem ends of asparagus. Bias cut asparagus into 2-inch long pieces. Rinse and drain well. Set aside. Sprinkle beef with salt and pepper.
2. Coat an unheated large nonstick skillet with nonstick cooking spray. Preheat over medium-high heat. Cook and stir beef in hot skillet for 3 minutes. Add asparagus, carrot, and seasoning; cook and stir for 2 minutes more. Add Marsala and lemon peel; reduce heat.
3. Cook, uncovered, for 3-5 minutes more or until beef is cooked through and asparagus is crisp tender. Serve over hot cooked bulgur.
From Diabetic Living quick and easy meals. To make this easier, I bought pre-sliced beef for stir-fry and shredded carrots.
Beef and Asparagus Saute
12 ounces fresh asparagus spears
1 pound lean beef sirloin or tenderloin, trimmed of fat and very thinly sliced
1/2 tsp salt
1/8 tsp black pepper
nonstick cooking spray
1/2 cup coarsely shredded carrot
1 tsp dried herbes de Povence (I actually used Montreal Chicken Seasoning and that worked just fine)
1/2 cup dry Marsala
1/2 tsp grated lemon peel
bulgur or brown rice for serving
1. Snap off and discard fibrous stem ends of asparagus. Bias cut asparagus into 2-inch long pieces. Rinse and drain well. Set aside. Sprinkle beef with salt and pepper.
2. Coat an unheated large nonstick skillet with nonstick cooking spray. Preheat over medium-high heat. Cook and stir beef in hot skillet for 3 minutes. Add asparagus, carrot, and seasoning; cook and stir for 2 minutes more. Add Marsala and lemon peel; reduce heat.
3. Cook, uncovered, for 3-5 minutes more or until beef is cooked through and asparagus is crisp tender. Serve over hot cooked bulgur.
Saturday, January 21, 2012
Healthy Sausage Stew
I was up with a sick kid the other night and ended up flipping through an issue of Men's Health that my husband had left by the rocking chair, and happened upon this recipe. We tried it tonight and it was really really good - definitely another repeater. Finish it off with a big green salad and you have a quick and easy meal.
Sausage Stew
1 green bell pepper, chopped
1 onion, chopped
Turkey kielbasa, sliced
1 14.5-oz can of stewed tomatoes
1/2 tsp basil
1/2 tsp oregano
1 9-oz bag spinach
low fat feta
Heat over to 350 degrees. Saute diced onion and green pepper in a little olive oil until softened. Add turkey kielbasa and brown slightly. Add can of stewed tomatoes, basil, and oregano. Cook for about 1 minute. Add bag of spinach, stir to combine and cook until spinach wilts (I covered the pot to help this along). Transfer the mixture into a casserole dish and top with feta. Bake 10-15 minutes or until feta begins to brown.
Thursday, January 19, 2012
Peasant Beef Stew
I should warn you that we are *not* counting calories, but are trying to live a low-carb and low-fat life. We try to not eat red meat more than once a week or so (with exceptions for leftovers). Tonight is one of those nights where we splurge and ate a meal with red meat without changing the recipe to substitute turkey or chicken. The stew was really tasty, but I might make some changes next time. I'll provide the version that I used and then make comments about the changes I will attempt next time. Caesar salad from a bag finished out this meal for us.
From Idiot's Guide to Low Carb Meals, adapted for a slow-cooker.
Peasant Beef Stew
2 lbs. beef stew meat, cbed
2 cups frozen peas
1.5 cups shredded carrots
2 large onions, sliced
3/4 cup water
3 tomatoes, chopped
1/4 cup chopped fresh parsley
1 tsp salt
1/4 tsp pepper
Place all ingredients in slow cooker and cook on low for 8 hours. I placed the meat and onion in first, then layered carrots, tomatoes, and frozen peas on top.
I think next time I would put the peas in about an hour before eating, since they were a little mushy. Also, I will add more herbs next time, or use beef broth instead of the water. I liked the flavor here, but am also considering adding some rosemary, basil, and oregano for the next batch. This was a comforting meal (like pot roast) but, because the pieces started small and cooked all day, it was even more tender and juicy.
From Idiot's Guide to Low Carb Meals, adapted for a slow-cooker.
Peasant Beef Stew
2 lbs. beef stew meat, cbed
2 cups frozen peas
1.5 cups shredded carrots
2 large onions, sliced
3/4 cup water
3 tomatoes, chopped
1/4 cup chopped fresh parsley
1 tsp salt
1/4 tsp pepper
Place all ingredients in slow cooker and cook on low for 8 hours. I placed the meat and onion in first, then layered carrots, tomatoes, and frozen peas on top.
I think next time I would put the peas in about an hour before eating, since they were a little mushy. Also, I will add more herbs next time, or use beef broth instead of the water. I liked the flavor here, but am also considering adding some rosemary, basil, and oregano for the next batch. This was a comforting meal (like pot roast) but, because the pieces started small and cooked all day, it was even more tender and juicy.
Wednesday, January 18, 2012
Tilapia with Mustard Sauce
This is a really low carb meal. The recipe called for catfish, but I prefer tilapia. We actually ate this two nights in a row - once with catfish and the next with tilapia. But this made a lot of sauce, and so we got two dinners out of it.
From Idiot's Guide to Low Carb Meals
Grilled Catfish (or tilapia) with Mustard Sauce
1/4 cup chopped onion
2 Tbsp butter
1 Tbsp wheat flour
1/4 tsp dry mustard
1.5 cups milk
1.25 cups shredded mild cheddar cheese
.75 cup white wine
1 Tbsp green onion tops
1/2 tsp salt
1/4 tsp white pepper
10 (5-oz) catfish (or tilapia) fillets
Meanwhile heat oven to 400 degrees.
In a large skillet, saute onion in butter until translucent. Stir in flour and dry mustard. Cook for 1 minute, stirring constantly. Continue constant stirring as you add milk and cook until thickened. Add cheese and cook until cheese melts. Add wine, green onion tops, salt, and white pepper; mix well.
Meanwhile, bake fish for 10-12 minutes or until fish flakes easily. Serve with sauce.
______________________________________________________________________________
Colorful Broccoli
1.5 lb broccoli, cut into florets
2 carrots sliced
1 Tbsp butter
1 small onion, thinly sliced
1/2 tsp minced garlic
1/2 cup water
1 tsp dried basil
1/8 tsp cayenne (or to taste)
2 Tbsp grated parmesan cheese
Steam broccoli and carrots until tender (frozen broccoli works fine here).
In a heavy skillet, heat butter. Saute onion and garlic. Add 2 Tbsp water and cook until onion is soft, about 2 minuets. Add basil, cayenne, and remaining water and cook about 2 minutes. Add steamed broccoli and carrots. Heat thoroughly. Remove to a serving dish. Sprinkle with parmesan and serve immediately.
From Idiot's Guide to Low Carb Meals
Grilled Catfish (or tilapia) with Mustard Sauce
1/4 cup chopped onion
2 Tbsp butter
1 Tbsp wheat flour
1/4 tsp dry mustard
1.5 cups milk
1.25 cups shredded mild cheddar cheese
.75 cup white wine
1 Tbsp green onion tops
1/2 tsp salt
1/4 tsp white pepper
10 (5-oz) catfish (or tilapia) fillets
Meanwhile heat oven to 400 degrees.
In a large skillet, saute onion in butter until translucent. Stir in flour and dry mustard. Cook for 1 minute, stirring constantly. Continue constant stirring as you add milk and cook until thickened. Add cheese and cook until cheese melts. Add wine, green onion tops, salt, and white pepper; mix well.
Meanwhile, bake fish for 10-12 minutes or until fish flakes easily. Serve with sauce.
______________________________________________________________________________
Colorful Broccoli
1.5 lb broccoli, cut into florets
2 carrots sliced
1 Tbsp butter
1 small onion, thinly sliced
1/2 tsp minced garlic
1/2 cup water
1 tsp dried basil
1/8 tsp cayenne (or to taste)
2 Tbsp grated parmesan cheese
Steam broccoli and carrots until tender (frozen broccoli works fine here).
In a heavy skillet, heat butter. Saute onion and garlic. Add 2 Tbsp water and cook until onion is soft, about 2 minuets. Add basil, cayenne, and remaining water and cook about 2 minutes. Add steamed broccoli and carrots. Heat thoroughly. Remove to a serving dish. Sprinkle with parmesan and serve immediately.
Monday, January 16, 2012
Tamale Pie (and Green Beans with Feta and Almonds)
The tamale pie is a little high in carbs, even though it is crustless, because of the beans and the corn, but it was really really good - and we have leftovers for a couple of lunches! I wanted something other than just salad to go with it, and we had green beans in the fridge. The same cookbook as the tamale pie (Idiot's Guide) had a recipe for Green Beans with Feta and Almonds - so yummy! That is definitely a do-it-again recipe!
Tamale Pie
1 lb ground turkey breast
1 onion, chopped
1 green bell pepper, chopped
1 Tbsp cumin
1/2 Tbsp oregano
1 tsp minced garlic
2 Tbsp chili powder
1 15-oz can drained and rinsed black beans
1 cup whole-kernel corn, drained
2 (8-oz) cans no-salt added tomato sauce
Preheat oven to 400 degrees.
In a large skillet, brown ground turkey. Add onion, green pepper, cumin, oregano, garlic, and chili powder to skillet. Cook over medium heat until the veggies are tender.
Using a 9x9 (or 11x7) glass baking dish (sprayed with cooking spray), place a layer of the meat mixture on the bottom. Then layer with black beans. Add more of the meat mixture, top with corn, and add the remaining meat mixture. Pour tomato sauce over all.
Bake for 20 minutes.
Serve with grated cheese, sour cream, and salsa (and maybe chopped jalapenos).
Green Beans with Feta and Almonds
1.5 pounds fresh green beans, trimmed, and cut into 1-inch pieces
1/4 cup olive oil
1 tsp dried basil
1/3 cup white (or red) wine vinegar
1/2 tsp minced garlic
1/4 tsp salt
1/4 tsp freshly ground black pepper
1 cup sliced almonds
1 cup crumbled feta cheese
1/2 cup diced red bell pepper (or orange or yellow)
1/2 cup diced red onion
Steam green beans until barely tender (in a rice cooker/steamer this is about 15 minutes). Meanwhile, in a small bowl, combine olive oil, basil, vinegar, garlic, salt and pepper.
Place cooked green beans in a shallow serving bowl. Toss with bell pepper, red onion, and olive oil dressing. Top with feta and almonds.
(SO GOOD!!!)
Tamale Pie
1 lb ground turkey breast
1 onion, chopped
1 green bell pepper, chopped
1 Tbsp cumin
1/2 Tbsp oregano
1 tsp minced garlic
2 Tbsp chili powder
1 15-oz can drained and rinsed black beans
1 cup whole-kernel corn, drained
2 (8-oz) cans no-salt added tomato sauce
Preheat oven to 400 degrees.
In a large skillet, brown ground turkey. Add onion, green pepper, cumin, oregano, garlic, and chili powder to skillet. Cook over medium heat until the veggies are tender.
Using a 9x9 (or 11x7) glass baking dish (sprayed with cooking spray), place a layer of the meat mixture on the bottom. Then layer with black beans. Add more of the meat mixture, top with corn, and add the remaining meat mixture. Pour tomato sauce over all.
Bake for 20 minutes.
Serve with grated cheese, sour cream, and salsa (and maybe chopped jalapenos).
Green Beans with Feta and Almonds
1.5 pounds fresh green beans, trimmed, and cut into 1-inch pieces
1/4 cup olive oil
1 tsp dried basil
1/3 cup white (or red) wine vinegar
1/2 tsp minced garlic
1/4 tsp salt
1/4 tsp freshly ground black pepper
1 cup sliced almonds
1 cup crumbled feta cheese
1/2 cup diced red bell pepper (or orange or yellow)
1/2 cup diced red onion
Steam green beans until barely tender (in a rice cooker/steamer this is about 15 minutes). Meanwhile, in a small bowl, combine olive oil, basil, vinegar, garlic, salt and pepper.
Place cooked green beans in a shallow serving bowl. Toss with bell pepper, red onion, and olive oil dressing. Top with feta and almonds.
(SO GOOD!!!)
Pork chops and cabbage, the updated version
This evening's meal was herbed pork chops, warm caraway cabbage with carrots, and green salad. This is extremely low carb (3 grams per serving of pork and 12 grams per 3/4 cup of cabbage), so if you are trying to moderate your carbs, or keep the level constant, you might actually have to add something to this meal. As a matter of fact, we added some of our couscous salad from the other night to get the carbs to our constant level.
Both of these recipes are from the Idiot's Guide to Low Carb Meals.
Warm Caraway Cabbage with Carrots
1 Tbsp butter
8 cups green and red shredded cabbage and carrots (I used cole slaw mix)
1.25 tsp caraway seeds
1/3 cup golden raisins
3 Tbsp cider vinegar
1/4 cup apple juice
In a large shallow skillet, heat butter over high heat. Add cabbage mixture and stir-fry until just wilted, 2-3 minutes. Add caraway seeds, raisins, and vinegar. Stir-fry 1 minute. Add apple juice and continue cooking over high heat, stirring occasionally, until most of the juice is absorbed and cabbage is cooked, about 8 minutes. Season with salt and pepper to taste. Serve immediately.
Herbed Pork Chops
4 - 6 lean boneless pork chops, about 1/4 inch thick
2 Tbsp butter
1 onion, sliced
1 tsp dried oregano
1 tsp dried marjoram
1 tsp dried rosemary
1 tsp dried thyme
1 tsp garlic powder
1 tsp black pepper
1/2 cup water
Preheat oven to 350 degrees. Mix together oregano, marjoram, rosemary, thyme, garlic powder and black pepper.
Brown both sides of pork chops in butter. Add sliced onion to the skillet. Sprinkle herb mixture over pork chops. Add water and bake, covered, 30 minutes.
Both of these recipes are from the Idiot's Guide to Low Carb Meals.
Warm Caraway Cabbage with Carrots
1 Tbsp butter
8 cups green and red shredded cabbage and carrots (I used cole slaw mix)
1.25 tsp caraway seeds
1/3 cup golden raisins
3 Tbsp cider vinegar
1/4 cup apple juice
In a large shallow skillet, heat butter over high heat. Add cabbage mixture and stir-fry until just wilted, 2-3 minutes. Add caraway seeds, raisins, and vinegar. Stir-fry 1 minute. Add apple juice and continue cooking over high heat, stirring occasionally, until most of the juice is absorbed and cabbage is cooked, about 8 minutes. Season with salt and pepper to taste. Serve immediately.
Herbed Pork Chops
4 - 6 lean boneless pork chops, about 1/4 inch thick
2 Tbsp butter
1 onion, sliced
1 tsp dried oregano
1 tsp dried marjoram
1 tsp dried rosemary
1 tsp dried thyme
1 tsp garlic powder
1 tsp black pepper
1/2 cup water
Preheat oven to 350 degrees. Mix together oregano, marjoram, rosemary, thyme, garlic powder and black pepper.
Brown both sides of pork chops in butter. Add sliced onion to the skillet. Sprinkle herb mixture over pork chops. Add water and bake, covered, 30 minutes.
Monday, January 9, 2012
Trail Mix
We found this recipe in the Idiot's Guide to low carb cooking, and the following is both my first try and my own version. It is super-yummy!
Trail Mix
2 Tbsp butter
1/2 cup sunflower seeds
1/2 cup unsalted peanuts
1/2 cup almonds (I used salted, but would have preferred unsalted)
1/2 cup pistachios
1/2 cup shredded coconut (I had sweetened on hand, but plan to use unsweetened next time)
1/4 cup dried cranberries
1/4 cup banana chips
1/4 cup yogurt covered raisins
1. Heat oven to 350 degrees. Melt butter in a glass pan.
2. Toss sunflower seeds, peanuts, almonds, pistachios, and coconut with the melted butter. Bake the mixture for 10-15 minutes, stirring every 5 minutes or so, until the coconut and nuts are roasted and starting to brown.
3. Remove from oven and let cool. Add in cranberries, banana chips, and yogurt covered raisins. Store in the refrigerator.
Be careful to not add other (non-low carb) ingredients in here - avoid adding more than 1/4 cup of each of the dried fruits, and stay away from chocolate morsels!
This is so good that I'm not sure it's ever going to make it into the fridge!
Trail Mix
2 Tbsp butter
1/2 cup sunflower seeds
1/2 cup unsalted peanuts
1/2 cup almonds (I used salted, but would have preferred unsalted)
1/2 cup pistachios
1/2 cup shredded coconut (I had sweetened on hand, but plan to use unsweetened next time)
1/4 cup dried cranberries
1/4 cup banana chips
1/4 cup yogurt covered raisins
1. Heat oven to 350 degrees. Melt butter in a glass pan.
2. Toss sunflower seeds, peanuts, almonds, pistachios, and coconut with the melted butter. Bake the mixture for 10-15 minutes, stirring every 5 minutes or so, until the coconut and nuts are roasted and starting to brown.
3. Remove from oven and let cool. Add in cranberries, banana chips, and yogurt covered raisins. Store in the refrigerator.
Be careful to not add other (non-low carb) ingredients in here - avoid adding more than 1/4 cup of each of the dried fruits, and stay away from chocolate morsels!
This is so good that I'm not sure it's ever going to make it into the fridge!
Subscribe to:
Posts (Atom)