Crockpot Beef


Ingredients

  • 2-½ lbs (40 oz) raw, boneless beef chuck clod roast (should yield six 5-oz cooked servings)

Crockpot spice blend:

  • 2 Tbsp water
  • 1 Tbsp black pepper
  • 1 Tbsp soy sauce
  • 4 tsp balsamic vinegar
  • 2 tsp Worcestershire sauce
  • 2 tsp dry mustard
  • ½ tsp salt or salt substitute
  • 2 cloves garlic, minced

Vegetables:

  • 6 cups (1-¼ lbs) whole mushrooms, trimmed
  • 3 cups (7-8 large stalks) celery, roughly diced
  • 3 cups green beans, trimmed
  • 2 cups scallions (12-14 scallions), roughly chopped

Direction

Trim all visible fat from roast. Rub black pepper and garlic onto roast; place in crock pot. Make several small shallow slits in top of roast. In small bowl, combine remaining spice blend ingredients; pour over meat. Cover; cook on low 8-10 hours or on high 4-5 hours. Add vegetables during last 30-60 minutes of roasting. Recipe should serve six 5-oz servings of roast and 3 vegetable servings each.

 

Nutritional Information

30 day Challenge

Grilled Steak and Vegetable Salad


Ingredients

  • 14 oz raw top sirloin steak (should yield two 5-oz cooked servings)
  • 2 cups lettuce or mixed salad greens
  • 1 cup (1 medium-large 3” x 2-¾”) yellow pepper, sliced lengthwise
  • 1 cup (2 small 2-2/5”) tomatoes, wedged or sliced
  • 3 Tbsp Newman’s Own® Lighten Up Balsamic Vinaigrette Dressing
  • 2 Tbsp red onion, chopped

Direction

Preheat grill to medium-high heat. Trim all visible fat from meat. Brush 1-½ Tbsp dressing lightly over one side of steak and over cut sides of peppers. Reserve remaining 1-½ Tbsp for later use. Place steak and peppers on grill, dressing sides down. Grill steak 5 minutes on each side or until medium doneness (160° F) and grill peppers 10 minutes (peppers do not need turning) or until al dente (tender-crisp). Meanwhile, place greens in 2 serving bowls; top with tomatoes and onions. Cut steak across the grain into thin slices; cut peppers. Arrange steak and peppers over salads. Drizzle with remaining 1-½ Tbsp dressing.

 

Nutritional Information

30 day challenge

Lemon Garlic Lamb


Ingredients

  • ¾ lb (12 oz) raw, boneless lamb chop loin* (should yield two 5-oz cooked servings)
  • 6 cups (1 large bunch) fresh spinach
  • 2 cups portabella mushrooms (3 medium mushroom cups)
  • 1 cup (8 medium) cherry tomatoes, halved
  • 4 tsp fresh lemon juice
  • 1 tsp dried rosemary
  • ½ tsp freshly ground black pepper
  • 2 cloves garlic, minced
  • Non-stick cooking spray
  • Dash of salt and/or pepper (optional)

*This recipe can also be made with chicken breast: start with 1 lb raw, boneless, skinless chicken breast to yield two 6-oz cooked servings.

Direction

Lamb: Preheat broiler. Trim all visible fat from lamb. Spray rack in broiler pan with non-stick cooking spray for 3 seconds. In a small bowl, combine garlic, dried rosemary, and black pepper. Place lamb on prepared rack and cover with half of garlic mixture. Broil 4 minutes, 4 inches from heat; turn lamb over. Cover lamb with remaining garlic mixture. Broil 2-4 minutes or until cooked through. Vegetables: Spray medium skillet with non-stick cooking spray for 2 seconds and heat over medium heat. Add mushrooms and sauté. Once mushrooms are near desired tenderness, add spinach and tomatoes and sauté an additional 2-3 minutes. Serve lamb over vegetables. Salt and pepper to taste if desired.

 

Nutritional Information

My 30 day Challenge

Stuffed Portobello Mushrooms


Ingredients

  • 1 lb (16 oz) portabella mushroom caps
  • 2 cups shredded moderate-fat mozzarella cheese (3-6 g fat per oz)
  • ½ cup (1 medium 2-3/5”) fresh tomato, chopped
  • ½ tsp finely chopped fresh rosemary or 1/8 tsp dried rosemary
  • 2 tsp fresh lemon juice
  • 2 tsp fresh cilantro, chopped
  • 1 tsp low-sodium soy sauce
  • 1 tsp olive oil, divided
  • 1/8 tsp freshly ground black pepper
  • 1 clove garlic, minced

Direction

Preheat oven to 350°F or outdoor grill to medium-high heat. In a medium-sized bowl, combine chopped tomatoes and shredded mozzarella; toss with ½ tsp of olive oil, rosemary,  black pepper, and garlic. Remove stems from mushroom caps and discard. Using a spoon, scoop out interior of mushrooms to create “mushroom bowls.” In a small bowl, mix ½ tsp olive oil, lemon juice, and soy sauce. Using a pastry brush, brush soy sauce mixture on both sides of mushroom caps. In the oven: Bake mushroom caps in oven until soft, then divide tomato and cheese mixture into mushroom caps. Cook an additional 2 minutes, or until cheese is melted. On the grill: Once warm, grill mushroom caps, starting with stem-side down, 5 minutes on each side or until soft. Spoon ¼ of tomato and cheese mixture into each cap. Cover and grill about 2 minutes or until cheese has melted. (For easy cleanup, place a piece of aluminum foil directly on grill; lay mushroom caps on aluminum foil.) Garnish with cilantro. Each serving includes two mushrooms and ½ cheese and tomato mixture.

 

My 30 day Challenge

Nutritional Information

Spicy Garlic and Lime Shrimp


Ingredients

  • 1-¾ pound (28 oz) large raw shrimp, peeled and de-veined (leave tails on); if using frozen, fully cooked shrimp use 1-1/3 lbs (about 21 oz) (either starting portion should yield three 7-oz servings)
  • 3 8-oz packages of House Tofu Shirataki brand angel hair noodles
  • 1 cup (2 small 2-2/5”) fresh or canned tomatoes, diced (if using canned tomatoes, drain liquid)
  • ½ cup (1 small 2-½” x 2”) green peppers, chopped
  • 2 Tbsp olive oil
  • 1 Tbsp lime juice
  • 1 clove garlic, pressed

Seasoning blend:

  • ¼ tsp salt or salt substitute
  • ¼ tsp ground black pepper
  • ¼ tsp cayenne pepper
  • ¼ tsp dried parsley flakes
  • ¼ tsp garlic powder
  • ¼ tsp paprika
  • 1/8 tsp dried thyme
  • 1/8 tsp onion powder

Direction

If using frozen shrimp, thaw. De-vein and peel shrimp. Make the seasoning blend by combining all the spices in a small bowl. Drain liquid from noodles and rinse thoroughly, set aside. Preheat a large skillet over medium heat. Once pan is heated, add olive oil and stir in pressed garlic. Immediately add shrimp, green bell peppers, and lime juice. Sprinkle the entire seasoning blend over shrimp and peppers. Stir. Sauté shrimp and peppers 3-6 minutes. Add drained noodles and continue to cook shrimp, peppers, and noodles an additional 2-4 minutes or until shrimp begins to brown and peppers are al dente (tender-crisp). Remove from heat, toss with tomatoes.

Nutritional Information

The Health Program

Zesty Lemon Scallion Grilled Chicken & Vegetable Kabobs


Today officially starts prep for my 30 day challenge.  So for the next 30 days, I will be posting recipes from that.  All these recipes are lean and healthy.  If you are interested in loosing weight and getting healthy,  join me on my 30 day challenge.

Ingredients

  • 24 oz raw, boneless, skinless chicken breast (should yield three 6-oz cooked servings)
  • 2 cups (2 small) summer squash, halved lengthwise and cut into 1” chunks
  • 2 cups (18 medium) mushrooms, quartered
  • 1-½ cups (1 small-medium) zucchini, halved lengthwise and cut into 1” chunks
  • 1 cup (8 medium) cherry tomatoes

Zesty Lemon Scallion Sauce:

  • ¾ cup scallions (4-6 scallions), chopped
  • 6 Tbsp fresh lemon juice
  • 1 Tbsp olive oil
  • 1 Tbsp hot red pepper sauce
  • ½ tsp salt or salt substitute
  • ¼ tsp black pepper, freshly ground

Direction

If using wooden skewers, soak in water 30 minutes. In small bowl, combine scallions, lemon juice, olive oil, hot red pepper sauce, salt, and black pepper; set aside. (You may wish to reserve part of this sauce for finished kabobs.) Preheat grill to medium heat. Thread kabobs with chicken, zucchini, squash, mushrooms, and tomatoes. Brush kabobs before and during cooking with sauce. Grill kabobs 10 minutes, turning once, until cooked through.

 

Nutritional information

Smoked Yogurt


INGREDIENTS

  • 1 qt. plain full-fat yogurt
  • 1 cup fine-grain oak or hickory wood chips
  • 1 tbsp. white miso
  • ½ tsp. fresh lemon juice
  • Salt and pepper, to taste

INSTRUCTIONS

Line the bottom of a roasting pan with ice. Spread plain full-fat yogurt in an 8″ x 8″ baking dish; nestle dish into ice. Place ½ cup fine-grain oak or hickory wood chips in a small metal bowl. Using a blowtorch, light chips, stirring as needed, until all the chips are charred; blow out any embers that remain and nestle bowl into ice. Cover roasting pan with aluminum foil; let sit 20 minutes. Discard wood chips and repeat smoking process with another ½ cup wood chips. Stir white miso, lemon juice, salt, and pepper into yogurt.

Broccoli and Italian Sausage Ravioli


INGREDIENTS

  • FOR THE DOUGH:
  • 8 oz. rigatoni
  • 1½ tsp. kosher salt
  • Olive oil, for greasing

  • FOR FILLING AND FRYING:
  • 3 tbsp. olive oil
  • 4 oz. hot or sweet Italian sausage, casing removed
  • 2 cloves garlic, thinly sliced
  • 8 oz. broccoli rabe, cut into ½” pieces
  • Kosher salt, to taste
  • 3 tbsp. grated parmesan
  • 2 hot cherry peppers, seeded and minced
  • 10 slices deli-style mozzarella
  • Canola oil, for frying
  • 1 cup flour
  • 2 eggs, beaten
  • 1 cup bread crumbs

INSTRUCTIONS

1. Make the dough: Bring 4 cups water to a boil in a 6-qt. saucepan. Add pasta and reduce heat to medium; cook, stirring occasionally, until pasta is very soft, about 20 minutes. Let pasta cool in water; drain completely and transfer to a food processor. Add salt and purée into a smooth, sticky dough. Divide dough between 2 sheets of greased parchment paper. Top each with another sheet of greased parchment paper and flatten; chill 30 minutes.

2. Make the filling: Heat 1 tbsp. oil in a 12″ skillet over medium-high. Cook sausage, stirring and breaking up into small pieces, until browned, 4–6 minutes. Transfer sausage to a colander set over a bowl; set aside. Add remaining oil to skillet. Cook garlic until golden, 1–2 minutes. Stir in broccoli rabe, salt, and ¼ cup water; boil. Reduce heat to medium; cook, covered, until broccoli rabe is tender, 6–8 minutes. Transfer to colander with sausage and let filling cool. Transfer filling to a bowl; stir in parmesan and peppers.

3. Assemble the ravioli: Working with half the dough and using a rolling pin, roll dough ⅙” thick. Remove top sheet of parchment paper; using a 4½” round cutter, cut out 10 circles, gathering and rerolling scraps. Place 1 slice mozzarella over each circle and top with 2 tbsp. filling. Fold circle in half and pinch edges to seal in filling.

4. Fry the ravioli: Heat 2″ canola oil in a 6-qt. saucepan until a deep-fry thermometer reads 350°. Place flour, eggs, and bread crumbs in separate shallow dishes. Working with 1 ravioli at a time, dredge in flour, dip in eggs, and coat in bread crumbs; fry until golden and crisp, 2–3 minutes. Transfer ravioli to paper towels to drain; serve hot.

The Ultimate Veggie Fried Rice


  • 2 Tbs. olive oil
  • 1 small onion, chopped (1 cup)
  • 1 small carrot, diced (¼ cup)
  • 1 stalk celery, diced (¼ cup)
  • 1 tsp. herbes de Provence
  • ½ tsp. salt
  • 2 cups cooked brown rice, crumbled or broken up
  • 2 cups leftover vegetables, beans, etc., optional

1. Heat skillet over medium-high heat, and add oil. Sauté onion, carrot, celery, herbes de Provence, and salt 10 to 15 minutes, or until well browned. Add a little more oil if pan seems dry. Add cooked rice, and stir-fry 5 minutes, or until mixture is hot and well combined.

Per 1-cup serving:

  • Calories: 189
  • Protein: 3 g
  • Total Fat: 8 g
  • Saturated Fat: 1 g
  • Carbohydrates: 27 g
  • Cholesterol: 0 mg
  • Sodium: 308 mg
  • Fiber: 3 g
  • Sugar: 3 g

Colored Pasta.. can you do that?