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HEALTHY RECIPES CONTINUED

 Mustard-Herb Beef Stew

1/3 cup
All-purpose flour
1 Tbsp.
Snipped fresh thyme or ½ tsp. dried thyme, crushed
1 ½ lb.
Boneless beef chuck, cut in 1-to 1 1/2 –inch pieces
2 Tbsp.
Olive oil
1
8-to 10-oz. pkg. cipollini onions, peeled, or 1 med. onion, peeled & cut in wedges
4
Carrots, peeled, cut in 1-inch pieces
1
8-oz. pkg. cremini mushrooms, halved if large
8 tiny
Yukon Gold potatoes, halved
3 Tbsp.
Tomato paste
2 Tbsp.
Spicy brown mustard
1
14-oz. can beef broth
1
12-oz. bottle dark porter beer or nonalcoholic beer
1
Bay leaf
Crusty bread slices

Directions:
  • In large bowl combine flour, parsley, thyme, 1 tsp. pepper, and ½ tsp. salt. Add beef, a few pieces at a time; stir to coat. Reserve leftover flour mixture.
  • In 6-quart Dutch oven heat oil over med-high heat. Brown beef. Stir in onions, carrots, mushrooms, & potatoes. Cook & stir 3 minutes. Stir in tomato paste, mustard, & remaining flour mixture. Add broth, beer, & bay leaf. Bring to boiling; reduce heat. Cover & simmer 1 to 1 ¼ hours until beef is tender. Remove & discard bay leaf. Serve with bread.

 Recipe from Better Homes and Garden 9/08 

Martini Brisket

1
3-to 4-lb. beef brisket
1 Tbsp.
Mixed peppercorns, coarsely crushed
1 Tbsp.
Cooking oil
2 med.
Onions, sliced
1
28-oz. can crushed tomatoes
1 cup
Lower-sodium beef broth
1 Tbsp.
Worcestershire sauce
1 Tbsp.
Fine herbs, crushed
½ cup
Whipping cream
2 Tbsp.
Dry vermouth (optional)
1 Tbsp.
Vodka (optional)
 
 

 Directions:

  • Trim fat from beef. Sprinkle beef w/ salt & peppercorns. In a large heavy skillet brown brisket on both sides in hot oil. Remove beef. Add onions to skillet. Cook & stir until tender. Add brisket to skillet; add tomatoes, broth, Worcestershire, & fine herbs. Bring to boiling; reduce heat. Spoon some onion mixture over brisket. Simmer, covered, for 3 hours, or until brisket is tender.
  • To serve, remove brisket from skillet; let stand 10 minutes. Meanwhile, skim fat from sauce in skillet. Stir in cream, vermouth, & vodka. Bring just to boiling. Remove from heat. Slice brisket; top w/ olives. Serve w/ sauce.
Recipe from Better Homes and Garden 9/08 

 High Protein Smoothie

3 Tbsp
Protein Powder
¼
Ripe Banana
¼ cup
Ice
1 Tbsp.
High quality oil (e.g. flaxseed oil)
¼ cup
Fresh fruits
½ cup
Water

 Directions:                                                                                                                                                                       

  •  Thoroughly blend all ingredients together, adding powder & water last

 Tips

  • Use frozen fruit & eliminate ice for a frosty, thick smoothie
  • Mangos or peaches will give your shake a nice zing!
  • Slice extra ripe bananas & freeze for easy use         
  • Increasing fruit will increase sweetness, BUT will also increase calories.

Flax Bread

2 cups
Flax seed meal
1 Tbsp.
Baking powder
1 tsp.
Salt
5
Eggs, beaten
½ cup
Water
2 Tbsp.
Olive oil
Stevia or raw honey (optional)

Directions:
  • Mix dry ingredients. Add wet to dry & combine well. Let batter sit for 2-5 minutes to thicken. Pour batter onto oiled parchment lined 10x15” pan or other sheet pan. Spread it evenly to the shape desired
  • Bake for 20 minutes at 350ºF until springs back when touched. Cut with spatula.

Tips:

  •  If sweetness is desired add 1-2 Tbsp. Stevia or raw honey
  • Bread is good for sandwiches. Try it toasted w/ peanut butter
Recipe from Sue Conaway of Syracuse, NY

 Amaretto Cake with Cinnamon Swirl

1 cup
Sliced almonds
1 Tbsp
Ground cinnamon
3 Tbsp.
Almond paste
1 pkg.
2-layer-size white cake mix
1
4-serving-size white chocolate instant pudding & pie filling mix
1
8-oz. carton light sour cream
4
Eggs, lightly beaten
½ cup
Cooking oil
½ cup
Amaretto or ½ cup water plus 1 tsp. almond extract
 

Directions:
  • Preheat oven to 350ºF. Generously grease 10-inch (12 cup) fluted tube pan. In food processor combine almonds & cinnamon. Cover; process until nuts are finely chopped. Coat bottom & sides of pan w/ half the mixture. Add almond paste to remaining mixture in processor. Process until combined.
  • In large mixing bowl combine cake and pudding mixes, sour cream, eggs, ½ cup water, oil, & amaretto. Beat w/ mixer on low speed to combine. Beat on med. speed 2 minutes, scraping bowl as needed. Spoon half the batter into pan. Evenly sprinkle cinnamon-almond paste mixture over batter. Spoon remaining batter on cinnamon mixture.
  • Bake about 55 minutes or until wooden pick is inserted near center comes out clean. Cool in pan 10 minutes. Remove from pan. Place on rack over waxed paper. Using wooden skewer, poke several holes in cake. Prepare Glaze; spoon over cake.
Glaze:
In small saucepan combine 1/3 cup water, ¼ cup sugar, & 2 Tbsp. butter. Stir over medium heat until sugar is dissolved. Reduce heat; simmer, uncovered, 5 minutes.

 Recipe from Heidi DeSalle, Bloomington, IN

Chicken with Olives

4
Skinless, boneless chicken breast halves (1 ¼ to 1 ½ lb. total)
2 Tbsp.
Olive oil
1 med.
Onion, sliced
2 cloves
Garlic, minced
1
15-oz. can crushed tomatoes
1
5.75-oz. jar sliced pitted green olives, drained
1
2.25-oz. can sliced pitted, green olives, drained
2 Tbsp.
Capers, drained
2 Tbsp.
Finely shredded lemon peel
1 tsp.
Dried oregano ,crushed
3Tbsp.
Snipped fresh Italian (flat leaf) parsley

 Directions:

  • In large skillet brown chicken in hot oil over med-high heat for 5 minutes, turning once. Remove chicken from skillet; set aside. Add onion to skillet. Cook over med. heat for 8 to 10 minutes or until tender & lightly browned, stirring occasionally & adding garlic the last minute of cooking.
  • Stir tomatoes, olives, capers, lemon peel, and oregano into onion mixture. Place chicken on tomato mixture. Bring to boiling; reduce heat. Simmer, covered, 13 to 15 minutes or until chicken is no longer pink (170ºF).
  • To serve, place chicken on platter. Season tomato mixture to taste with salt & black pepper. Spoon tomato mixture over chicken. Sprinkle w/ parsley.

 Recipe from Donna Ricci, Scottsdale, AZ

 





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