Saturday, February 6, 2010

Orange Beef and Broccoli Stir-fry

This was dinner last night and though it was exceedingly yummy, it didn't sit well in my pouch. However, the boys loved it and there were no leftovers at all. Next time, I will trying pounding the beef a bit more and slicing it into thinner slices.

Orange Beef and Broccoli Stir-fry

1/4 cup low sodium beef broth
1 tbsp soy sauce
1 tbsp lemon juice
2 tsp cornstarch
1 tbsp olive or vegetable oil ( I use cold-pressed olive oil)
1 lb top round London Broil, pounded and sliced very thinly into strips
1 - 10 oz package broccoli florets, thawed and drained and patted dry
1/4 fresh orange juice
1 tbsp grated orange zest
salt and pepper

Whisk together broth, soy sauce, lemon juice, and cornstarch in a small bowl. Set aside.
Warm oil in wok or large skillet over medium high heat until hot. Add beef and increase heat to high. Stir constantly, until beef is no longer pink, about 2 -3 minutes. Add broccoli, stirring continuously, and cook for 2 more minutes.
Stir in reserved sauce, orange zest, and orange juice, stirring continuously about 2 minutes until sauce is thickened. Season with salt and pepper. Serves 4.

Per Serving:

Calories:227
Fat:10
Carbs:7
Protein:27

Modified slightly from ALL YOU'S Eat Well, Save Big cookbook.

This is one I will definitely use often.

Karen

Photo later

Wednesday, February 3, 2010

Spinach and Cheese Quiche

This was our dinner tonight and it turned out wonderfully in spite of my letting it get a bit too browned. It had a wonderful consistency and was absolutely delicious.

Spinach and Cheese Quiche

1 tbsp olive oil
1/2 an onion, chopped,
1 clove garlic, minced
10 oz frozen spinach, thawed and squeezed completely dry
1 1/2 cups Greyere or swiss, grated
1 - 9 inch unbaked pie shell
3 eggs, lightly beaten
1 1/2 cups milk
salt and pepper

Preheat over to 375.
Warm olive oil in a small skillet. Add onions and saute until translucent, about 4 minutes. Add garlic and saute for 1 minute more. Remove from heat and allow to cool.
Sprinkle onion mixture, spinach, and cheese over bottom of pie shell. Beat eggs and milk together and season with salt and pepper. Gently pour into crust.
Place on center oven rack. Bake quiche for 60 -65 minutes, until center is completely set and nicely browned. Remove from oven and let sit for 10 minutes. Serves 8.

Per Serving:

Calories:248
Fat:17
Carbs:11
Protein:12




This recipe was taken from ALL YOU's Eat Well, Save Big cookbook.

Karen

Slow-Cooker Barbeque Turkey Meatballs

These were wonderful! I had never used ground turkey for anything before but I absolutely love these. Even the boys were impressed.

Slow-Cooker Barbeque Turkey Meatballs

2 tbsp olive oil
1 small onion, grated
1 stalk celery, chopped finely
1 clove garlic, minced
1 pound lean ground turkey
1 large egg
1/2 cup rolled oats, not instant
2 cups barbeque sauce
1/2 cup water

Warm oil in a small skillet over medium high heat. Add onion and celery and saute until softened, about 4 minutes. Add garlic and saute 1 minute longer. Transfer to a small bowl and let cool.
Add ground turkey, egg and oats. Use fingers to gently but thoroughly blend ingredients. Do not overmix. Dampen hands slightly and form mixture into about 20 1 1/2 inch meatballs.
Pour a small amount of barbeque sauce over bottom of crockpot. Add meatballs, alternating with sauce. Add 1/2 cup water. Cover and cook on high for 3 1/2 to 4 hours. Serves 6.

Per Serving:

Calories:275
Fat:16
Carbs:15
Protein:17

I served these with boiled corn on the cob and steamed whole green beans. It was a lovely dinner.

This recipe is from ALL YOU's Eat Well, Save Big cookbook. I didn't need to modify this at all.

Karen.

Photos soon.

White Bean and Chicken Chili

I had heard about chicken chili many times on the OH boards but had never taken the time to look it up and give it a try. It is absolutely a unique taste and I love it. I will say though, that my husband and son were not as enthused about it as I was. Fortunately, it is inexpensive to make and I believe well worth trying. It made several meals for me and is quite a change from regular soups and chili.

White Bean and Chicken Chili

1 tbsp olive oil
3 boneless, skinless chicken breasts
salt and pepper
2 small onions, chopped
4 cloves garlic, chopped
2 - 4oz cans roasted green chilies, drained
1 tbsp ground cumin
2 - 15 oz cans white beans, drained and rinsed
4 cups chicken broth
1 cup water

Warm oil in a skillet over medium high heat. Add onions and garlic and saute until softened, about 5 minutes. Place chicken in crockpot and add onions, garlic, cumin, chilies, beans, water, and broth. Cover and cook on low for 6 hours.
Remove 1 cup of beans plus 1/2 cup of liquid and puree together in blender. Pour mixture back into crockpot and shred chicken with fork. Serve hot. Serves 6.

Per Serving:

Calories:296
Fat:3
Carbs:36
Protein: 17

This recipe had been modified from the original which was published in ALL YOU's Eat Well, Save Big cookbook.

Karen

Photos later.

Teriyaki Chicken Drumsticks

Sorry it has been so long. I have been absent from any real cooking for quite a while but now I'm back with more enthusiasm for preparing flavorful but simple and inexpensive meals.

Teriyaki Chicken Drumsticks

1/2 c soy sauce
2 tbsp packed dark brown sugar
1 clove garlic, chopped
1/2 inch piece of fresh ginger, peeled and chopped
1 1/2 tsp cornstarch
8 chicken drumsticks
salt and pepper

Combine soy sauce, brown sugar, garlic, ginger, and cornstarch in a small saucepan. Add 2 tbsp water and bring to boil over high heat, stirring constantly until thickened, about 2 minutes. Cool slightly and strain, discarding solids. Preheat broiler to high and place a broiling rack 6 -8 inches from heat source.
Arrange drumsticks snugly on a large, foil-lined rimmed baking sheet and season with salt and pepper on all sides. Pour sauce over drumsticks and turn drumsticks so that all sides are coated. Broil for 20 minutes, rotating pan and turning drumsticks with tongs every 2 to 3 minutes. If liquids starts to scorch, add 1/4 cup of water to pan. Reduce heat to 350 degrees and bake for 10 more minutes, until juices run clear. Cool slightly before serving. Serves 4.

Per Serving:

Calories: 197
Fat: 4
Carbs: 11
Protein: 28

Tips: When I made this recipe, I used drumsticks that were fairly large so the amount of sauce wasn't quite enough as I would have preferred. When I make this again, I will double the sauce recipe so that the chicken is coated more thoroughly. These came out so tender and tasty that my mouth waters just thinking about them. I can't take credit for the recipe. I did slightly modify the cooking/broil time but the original came from All You, Eat Well, Save Big cookbook.

Enjoy.
Karen

Photos soon