It's finally Friday. Here are six beefy recipes to help you through the weekend, including Steak Tacos and Chili Con Carne. Enjoy!
HUNGARIAN BEEF GOULASH
This recipe begins, “This streamlined goulash skips the step of browning the beef, and instead coats it in a spice crust to give it a rich mahogany hue. This saucy dish is a natural served over whole-wheat egg noodles. Or, for something different, try prepared potato gnocchi or spaetzle.”
http://www.diabeticconnect.com/diabetic-recipes/general/5002-hungarian-beef-goulash
Total Time: 4 1/2-8 hours
Ingredients
2 pounds beef stew meat, (such as chuck), trimmed and cubed
2 teaspoons caraway seeds
1 1/2-2 tablespoons sweet or hot paprika, (or a mixture of the two), preferably Hungarian (see Ingredient Note)
1/4 teaspoon salt
Freshly ground pepper, to taste
1 large or 2 medium onions, chopped
1 small red bell pepper, chopped
1 14-ounce can diced tomatoes
1 14-ounce can reduced-sodium beef broth
1 teaspoon Worcestershire sauce
3 cloves garlic, minced
2 bay leaves
1 tablespoon cornstarch mixed with 2 tablespoons water
2 tablespoons chopped fresh parsley
Directions
Cover and refrigerate for up to 2 days or freeze for up to 4 months. | Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.
8 servings, about 1 cup each
Place beef in a 4-quart or larger slow cooker. Crush caraway seeds with the bottom of a saucepan. Transfer to a small bowl and stir in paprika, salt and pepper. Sprinkle the beef with the spice mixture and toss to coat well. Top with onion and bell pepper.
Combine tomatoes, broth, Worcestershire sauce and garlic in a medium saucepan; bring to a simmer. Pour over the beef and vegetables. Place bay leaves on top. Cover and cook until the beef is very tender, 4 to 4 1/2 hours on high or 7 to 7 1/2 hours on low.
Discard the bay leaves; skim or blot any visible fat from the surface of the stew. Add the cornstarch mixture to the stew and cook on high, stirring 2 or 3 times, until slightly thickened, 10 to 15 minutes. Serve sprinkled with parsley.
Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 4 months.
Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.
Ingredient Note: Paprika specifically labeled as “Hungarian” is worth seeking out for this dish because it delivers a fuller, richer flavor than regular or Spanish paprika. Find it at specialty-foods store or online at HungarianDeli.com and penzeys.com .
Nutritional Facts: Servings 8; Per serving: Calories 177; Carbohydrates 7 g; Fat 5 g; Saturated Fat 2 g; Monounsaturated Fat 2 g; Protein 25 g; Cholesterol 49 mg; Dietary Fiber 1 g; Potassium 288 mg; Sodium 340 mg; Added Sugars 0 g; Exchanges: 1 vegetable; 3 lean meat; Carbohydrate Servings1/2; Vitamin C (40% daily value); Zinc (38% dv); Vitamin A (25% dv)
STEAK TACOS
This recipe begins, “Your slow cooker makes Mexican-style magic, turning flank steak fork-tender and infusing it with irresistible flavors for the best steak tacos you ever ate.”
http://www.diabeticconnect.com/diabetic-recipes/general/2664-steak-tacos
Ingredients
1 lb raw lean flank steak (I use semi-frozen steak)
1 packet Taco Seasoning Mix
1 medium onion
4 oz chopped green chilies
1/2 cup (or more) sliced bell pepper
6 Corn tortillas
Directions
Cut steaks in half; rub with taco seasoning. Place in a crock pot coated with nonstick cooking spray. Top with onion, bell pepper and chilies. Cover and cook on low for 8-9 hours or until meat is tender. Remove steaks and cool slightly; shred meat with two forks. Return to crock pot; heat through. Spoon about 1/2 cup meat mixture down the center of each tortilla. Top with cheese, tomato and sour cream. Fold ends and sides over filling.
Nutritional Facts: Servings 6; Yield 6 servings – 210 Calories; 9 g fat (48.1% calories from fat); 17 g Protein; 16 g Carbohydrate; 2 g Dietary Fiber; 39 mg Cholesterol; 186 mg Sodium.
STEAK, ROASTED TOMATO AND BEAN CHILI
Makes 8 servings.
Print Friendly: a href=http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1259
View recipe with photo: http://diabeticgourmet.com/recipes/html/1259.shtml
Ingredients
3 pounds Shoulder Steaks, cut 3/4-inch thick
2 tbsp vegetable oil
1 medium green bell pepper, chopped
1 medium onion, chopped
2-1/2 cups no-salt added roasted tomato salsa
1/4 cup chili powder
2 tsp ground cumin
2 cans (15 ounces each) no-salt added black beans, rinsed, drained
Optional Toppings/Additions
Guacamole, chopped fresh cilantro, chopped purple onion, chopped tomato, shredded cheese
Directions
Cut beef steaks into 3/4-inch pieces.
Heat 1 tablespoon oil in stockpot over medium heat until hot. Brown beef in three batches. Set aside.
Add remaining 1 tablespoon oil, bell pepper and onion to same stockpot. Cook and stir 6 to 8 minutes or until vegetables are tender.
Return beef and accumulated juices to stockpot.
Add salsa, chili powder and cumin; bring to a boil. Reduce heat; cover tightly and simmer 1-3/4 to 2-1/4 hours or until beef is fork-tender.
Stir in beans; cook, uncovered, 10 to 15 minutes or until beans are heated through, stirring occasionally.
Serve chili in bowls. Garnish with Toppings, as desired.
Nutritional Information Per Serving: Calories: 289; Protein: 32 g; Fat: 10 g; Sodium: 264 mg; Cholesterol: 78 mg; Saturated Fat: 3 g; Dietary Fiber: 6 g; Carbohydrates: 23 g
GOULASH SOUP
Servings: 6
Source: Deliciously Healthy Favorite Foods Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/243.shtml
Ingredients
1 cup chopped onion
1 clove garlic, minced
1/2 pound lean round steak, cut into 1/2" cubes
4 cups water
1 beef bouillon cube
1 – 2 tablespoons paprika
1/2 teaspoon Morton Lite Salt Mixture
2 ounces tomato paste (or substitute 1 peeled tomato, cut up)
1 medium potato, peeled and diced
Directions
In a large, heavy soup pot sprayed with non-stick spray, stir-fry onion and garlic until golden brown. Remove from pot and set aside. Re-spray pot with non-stick spray and brown beef cubes over medium-high heat.
Add cooked onion and garlic to pot. Add water, bouillon cube, paprika, Morton Lite Salt Mixture and tomato paste or tomato. Cover and simmer for 4 hours. Add potato and simmer for 15 minutes longer.
Nutritional Information Per Serving: Calories: 91; Protein: 10 g; Fat: 2 g; Sodium: 290 mg; Cholesterol: 23.4 mg; Carbohydrates: 8.1 g; Exchanges: 1 Lean Meat, 1/2 Bread/Starch
CHILI CON CARNE
Yield: 8 servings (about 1 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=781
Online version: http://diabeticgourmet.com/recipes/html/781.shtml
Ingredients
Vegetable cooking spray
1 pound 95% lean ground beef
1-1/2 cups chopped onions
1 cup chopped green bell pepper
2 cloves garlic, minced
1 – 2 tablespoons chili powder
2 teaspoons dried cumin
1 teaspoon dried oregano leaves
1/4 teaspoon ground cloves
2 cans (14-1/2 ounces each) no-salt whole tomatoes, undrained, coarsely chopped
1 can (6 ounces) reduced-sodium tomato paste
3/4 cup beer or reduced-sodium beef broth
1 tablespoon packed light brown sugar
2 – 3 teaspoons unsweetened cocoa
1 can (15 ounces) red kidney beans, rinsed, drained
Salt and pepper, to taste
1/2 cup (2 ounces) shredded fat-free, or reduced-fat, Cheddar cheese
1/2 cup thinly sliced green onions and tops
Directions
Spray large saucepan with cooking spray; heat over medium heat until hot. Add ground beef, onions, bell pepper, and garlic; cook over medium heat until meat is brown and vegetables are tender, 5 to 8 minutes. Add chili powder, cumin, oregano, and cloves; cook 1 to 2 minutes longer.
Add tomatoes and liquid, tomato paste, beer, brown sugar, and cocoa to beef mixture. Heat to boiling; reduce heat and simmer, covered, 1 hour. Stir in beans and simmer, uncovered, to thicken, if desired. Season to taste with salt and pepper.
Spoon chili into bowls; sprinkle each with equal amounts of cheese, green onions, and sour cream.
Nutritional Information Per Serving: Calories: 220; Protein: 21.9 g; Fat: 3.6 g; Sodium: 224 mg; Cholesterol: 32.5 mg; Saturated Fat: 1 g; Carbohydrates: 28.7 g; Exchanges: 2 Vegetable, 1 Bread, 2 Meat
CALYPSON BEEF SOUP
This recipe starts off, “This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber.”
Makes 6 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=819
Online version with photo: http://diabeticgourmet.com/recipes/html/819.shtml
Ingredients
1-1/2 pounds 95% ground beef
1 cup diced peeled sweet potato
1/2 cup chopped onion
1/2 cup chopped red bell pepper
1 teaspoon curry powder
2 tablespoons all-purpose flour
2 cups water or ready-to-serve beef broth
1 can (15-1/2 ounces) black-eyed peas, rinsed, drained
1 can (13-1/2 ounces) light unsweetened coconut milk
2 cups packed fresh baby spinach leaves
3 tablespoons chopped fresh thyme
Salt and ground black pepper
Directions
Heat large nonstick skillet over medium heat until hot.
Add ground beef; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally.
Remove from skillet with slotted spoon. Pour off drippings in pan; add sweet potato, onion, bell pepper and curry powder.
Cook 4 to 5 minutes or until onion and pepper are crisp-tender, stirring occasionally.
Stir in flour; cook and stir 1 minute.
Stir in water, black-eyed peas and coconut milk; bring to a boil.
Reduce heat; cover and simmer 5 to 8 minutes or until sweet potato is tender.
Stir in spinach and thyme. Cook 1 minute or until spinach wilts.
Season with salt and black pepper, as desired.
Nutritional Information Per Serving: Calories: 308; Protein: 30 g; Fat: 11 g; Sodium: 327 mg; Cholesterol: 76 mg; Saturated Fat: 6 g; Dietary Fiber: 4 g; Carbohydrates: 22 g
Showing posts with label Steak Tacos. Show all posts
Showing posts with label Steak Tacos. Show all posts
Friday, July 28, 2017
Tuesday, February 7, 2017
Tuesday Recipes
Here are today's six yummy recipes to help you through the day, including Steak Tacos and Pumpkin-Maple Crustless Cheesecake. Enjoy!
MEXICAN TURKEY FRITTATA
This recipe begins, “This flavorful egg and turkey frittata recipe will wake up your taste buds.”
Makes 9 servings
Source: Jennie-O
Find this recipe at: http://diabeticgourmet.com/recipes/html/1339.shtml
Ingredients
1 (16-ounce) package JENNIE-O Extra Lean Ground Turkey Breast
1/4 teaspoon cumin
1 tablespoon vegetable oil
1 green bell pepper, chopped
2 cups sliced small mushrooms
1 tablespoon chipotle peppers in adobo sauce, finely chopped
3 cups egg substitute or 12 eggs
1/2 cup milk
1/4 cup chopped fresh cilantro
1 cup shredded low-fat Mexican blend cheese
1/3 cup sliced green onions
Directions
Heat oven to 350F.
Mist 8 x 8-inch baking dish with cooking spray.
Cook ground turkey as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer.
Sprinkle with cumin; stir to mix.
In large skillet over medium-high heat, add oil, green pepper, mushrooms and chipotle peppers.
Cook 5 minutes, stirring occasionally, until mushrooms are cooked.
In large bowl, whisk eggs, milk and cilantro until well mixed.
Stir in turkey, cheese, mushroom mixture and green onions.
Spoon mixture into baking dish.
Bake 30 to 40 minutes or until set. Always cook to an internal temperature of 165F.
Nutritional Information Per Serving: Calories: 170; Protein: 24 g; Fat: 6 g; Sodium: 300 mg; Cholesterol: 40 mg; Saturated Fat: 3 g; Dietary Fiber: 0 g; Sugars: 3 g; Carbohydrates: 4 g
HUNGARIAN BEEF GOULASH
This recipe begins, “This streamlined goulash skips the step of browning the beef, and instead coats it in a spice crust to give it a rich mahogany hue. This saucy dish is a natural served over whole-wheat egg noodles. Or, for something different, try prepared potato gnocchi or spaetzle.”
http://www.diabeticconnect.com/diabetic-recipes/general/5002-hungarian-beef-goulash
Total Time: 4 1/2-8 hours
Ingredients
2 pounds beef stew meat, (such as chuck), trimmed and cubed
2 teaspoons caraway seeds
1 1/2-2 tablespoons sweet or hot paprika, (or a mixture of the two), preferably Hungarian (see Ingredient Note)
1/4 teaspoon salt
Freshly ground pepper, to taste
1 large or 2 medium onions, chopped
1 small red bell pepper, chopped
1 14-ounce can diced tomatoes
1 14-ounce can reduced-sodium beef broth
1 teaspoon Worcestershire sauce
3 cloves garlic, minced
2 bay leaves
1 tablespoon cornstarch mixed with 2 tablespoons water
2 tablespoons chopped fresh parsley
Directions
Cover and refrigerate for up to 2 days or freeze for up to 4 months. | Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.
8 servings, about 1 cup each
Place beef in a 4-quart or larger slow cooker. Crush caraway seeds with the bottom of a saucepan. Transfer to a small bowl and stir in paprika, salt and pepper. Sprinkle the beef with the spice mixture and toss to coat well. Top with onion and bell pepper.
Combine tomatoes, broth, Worcestershire sauce and garlic in a medium saucepan; bring to a simmer. Pour over the beef and vegetables. Place bay leaves on top. Cover and cook until the beef is very tender, 4 to 4 1/2 hours on high or 7 to 7 1/2 hours on low.
Discard the bay leaves; skim or blot any visible fat from the surface of the stew. Add the cornstarch mixture to the stew and cook on high, stirring 2 or 3 times, until slightly thickened, 10 to 15 minutes. Serve sprinkled with parsley.
Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 4 months.
Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.
Ingredient Note: Paprika specifically labeled as “Hungarian” is worth seeking out for this dish because it delivers a fuller, richer flavor than regular or Spanish paprika. Find it at specialty-foods store or online at HungarianDeli.com and penzeys.com .
Nutritional Facts: Servings 8; Per serving: Calories 177; Carbohydrates 7 g; Fat 5 g; Saturated Fat 2 g; Monounsaturated Fat 2 g; Protein 25 g; Cholesterol 49 mg; Dietary Fiber 1 g; Potassium 288 mg; Sodium 340 mg; Added Sugars 0 g; Exchanges: 1 vegetable; 3 lean meat; Carbohydrate Servings1/2; Vitamin C (40% daily value); Zinc (38% dv); Vitamin A (25% dv)
STEAK TACOS
This recipe begins, “Your slow cooker makes Mexican-style magic, turning flank steak fork-tender and infusing it with irresistible flavors for the best steak tacos you ever ate.”
http://www.diabeticconnect.com/diabetic-recipes/general/2664-steak-tacos
Ingredients
1 lb raw lean flank steak (I use semi-frozen steak)
1 packet Taco Seasoning Mix
1 medium onion
4 oz chopped green chilies
1/2 cup (or more) sliced bell pepper
6 Corn tortillas
Directions
Cut steaks in half; rub with taco seasoning. Place in a crock pot coated with nonstick cooking spray. Top with onion, bell pepper and chilies. Cover and cook on low for 8-9 hours or until meat is tender. Remove steaks and cool slightly; shred meat with two forks. Return to crock pot; heat through. Spoon about 1/2 cup meat mixture down the center of each tortilla. Top with cheese, tomato and sour cream. Fold ends and sides over filling.
Nutritional Facts: Servings 6; Yield 6 servings – 210 Calories; 9 g fat (48.1% calories from fat); 17 g Protein; 16 g Carbohydrate; 2 g Dietary Fiber; 39 mg Cholesterol; 186 mg Sodium.
CHOCOLATE FILLED CAKE ROLL
Servings: 12 one-inch slices
Find this recipe at: http://diabeticgourmet.com/recipes/html/23.shtml
Ingredients
Cake:
5 eggs
1/2 cup sugar
3 packets of Sweet'n Low
1 teaspoon vanilla extract
3/4 cup all-purpose flour
2 tablespoons cornstarch
1 teaspoon baking powder
Filling:
2 cups skim milk
1 package sugar-free chocolate instant pudding mix
Topping:
2 teaspoons sugar-free cocoa mix
Directions
Preheat oven to 400F.
Grease and line the bottom of a 10x15" jelly roll pan with waxed paper.
Beat eggs in a large bowl with electric mixer until fluffy.
Sprinkle sugar, Sweet'n Low and vanilla over eggs; continue beating for 2 minutes.
Sift flour, cornstarch, and baking powder together.
Sprinkle half the mixture over batter; fold in with spatula.
Repeat with remaining flour mixture.
Spread batter evenly in pan.
Bake on center rack in oven for 10 to 12 minutes or until cake is golden and springs back when lightly touched.
Arrange a towel on work surface and cover with wax or parchment paper.
Loosen edges of cake; unmold on paper.
Roll cake jelly roll style, using towel as a guide.
Leave cake rolled until it cools into jelly roll shape.
To make filling, blend milk with pudding mix according to package directions. Refrigerate pudding until it thickens.
Unroll cake, spread evenly with pudding, and reroll.
Lightly sprinkle sugar-free cocoa over the top to decorate.
Cut into 1" slices and serve.
Nutritional Information Per Serving: Calories: 122; Fat: 2 g; Sodium: 197 mg; Cholesterol: 92 mg; Carbohydrates: 21 g; Exchanges: 1 Fruit; 1/2 Skim Milk; 1/2 Fat; 1 Starch
PUMPKIN-MAPLE CRUSTLESS CHEESECAKE
This recipe begins, “Enjoy the warm flavors of pumpkin, maple, and ginger with this crustless cheesecake.”
Servings: 12
Serving Size: 1 slice (1/12 of cheesecake).
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1279
View recipe with photo: http://diabeticgourmet.com/recipes/html/1279.shtml
Ingredients
3 (8 ounce) packages fat-free cream cheese, warmed in a microwave for 15 seconds
1/3 cup Splenda Brown Sugar Blend
3 large eggs
1 (15 ounce) can pumpkin puree
1/2 cup low-fat maple or vanilla yogurt
2 tablespoons all-purpose flour
1-1/2 teaspoons ground cinnamon
1 teaspoon ground ginger
1 teaspoon imitation maple or rum flavoring
1 teaspoon vanilla extract
1/4 cup thinly sliced crystallized ginger (garnish)
Directions
Preheat oven to 350 degrees F.
Coat the bottom and sides of a 9-inch spring form pan with non-stick cooking spray.
Using an electric mixer, beat cream cheese and Splenda Brown Sugar Blend until smooth. Beat in eggs one at a time. Blend in pumpkin, yogurt, flour, cinnamon, ground ginger, maple flavoring, and vanilla.
Pour filling into prepared pan. Bake until outer rim is puffy and center is slightly wobbly, about 1 hour and 10 minutes. Remove from oven and run a butter knife around the inner edge but do not remove the pan side.
Let stand at room temperature 30 minutes.
Refrigerate warm cake, uncovered, until cold. Then cover with foil and refrigerate at least 4 hours (or up to 3 days). Remove 1 hour before serving.
When ready to serve, carefully remove side of pan. Cut into 12 wedges with wet knife wiped clean between cuts. Garnish with crystallized ginger, if desired.
Nutritional Information Per Serving: Calories: 130; Protein: 11 g; Fat: 2.5 g; Sodium: 420 mg; Cholesterol: 60 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Sugars: 7 g ; Carbohydrates: 16 g
BAKED FRENCH FRIES
Prep Time: 5 Minutes - Cost: $
Servings: 5 - Difficulty Level: 1
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/26.shtml
Ingredients
2 large potatoes
1/2 teaspoon salt
1 tablespoon vegetable oil
1/8 teaspoon paprika
Directions
Preheat oven to 450 F degree.
Peel potatoes and cut into slices 4 inches long and 1/4 inch wide; place in a bowl of iced water to crisp.
Just before cooking, turn onto paper towel and pat dry.
Spread pieces in one layer of a shallow baking pan.
Sprinkle with the vegetables oil.
Shake pan to spread oil evenly over potatoes.
Bake 30-40 minutes, turning frequently, until gold brown.
Empty potatoes onto paper towels.
Sprinkle with salt and paprika.
Nutritional Information Per Serving: Calories: 93; Protein: 2 g; Fat: 3 g; Carbohydrates: 15 g; Exchanges: 1 Starch, 1/2 Fat
MEXICAN TURKEY FRITTATA
This recipe begins, “This flavorful egg and turkey frittata recipe will wake up your taste buds.”
Makes 9 servings
Source: Jennie-O
Find this recipe at: http://diabeticgourmet.com/recipes/html/1339.shtml
Ingredients
1 (16-ounce) package JENNIE-O Extra Lean Ground Turkey Breast
1/4 teaspoon cumin
1 tablespoon vegetable oil
1 green bell pepper, chopped
2 cups sliced small mushrooms
1 tablespoon chipotle peppers in adobo sauce, finely chopped
3 cups egg substitute or 12 eggs
1/2 cup milk
1/4 cup chopped fresh cilantro
1 cup shredded low-fat Mexican blend cheese
1/3 cup sliced green onions
Directions
Heat oven to 350F.
Mist 8 x 8-inch baking dish with cooking spray.
Cook ground turkey as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer.
Sprinkle with cumin; stir to mix.
In large skillet over medium-high heat, add oil, green pepper, mushrooms and chipotle peppers.
Cook 5 minutes, stirring occasionally, until mushrooms are cooked.
In large bowl, whisk eggs, milk and cilantro until well mixed.
Stir in turkey, cheese, mushroom mixture and green onions.
Spoon mixture into baking dish.
Bake 30 to 40 minutes or until set. Always cook to an internal temperature of 165F.
Nutritional Information Per Serving: Calories: 170; Protein: 24 g; Fat: 6 g; Sodium: 300 mg; Cholesterol: 40 mg; Saturated Fat: 3 g; Dietary Fiber: 0 g; Sugars: 3 g; Carbohydrates: 4 g
HUNGARIAN BEEF GOULASH
This recipe begins, “This streamlined goulash skips the step of browning the beef, and instead coats it in a spice crust to give it a rich mahogany hue. This saucy dish is a natural served over whole-wheat egg noodles. Or, for something different, try prepared potato gnocchi or spaetzle.”
http://www.diabeticconnect.com/diabetic-recipes/general/5002-hungarian-beef-goulash
Total Time: 4 1/2-8 hours
Ingredients
2 pounds beef stew meat, (such as chuck), trimmed and cubed
2 teaspoons caraway seeds
1 1/2-2 tablespoons sweet or hot paprika, (or a mixture of the two), preferably Hungarian (see Ingredient Note)
1/4 teaspoon salt
Freshly ground pepper, to taste
1 large or 2 medium onions, chopped
1 small red bell pepper, chopped
1 14-ounce can diced tomatoes
1 14-ounce can reduced-sodium beef broth
1 teaspoon Worcestershire sauce
3 cloves garlic, minced
2 bay leaves
1 tablespoon cornstarch mixed with 2 tablespoons water
2 tablespoons chopped fresh parsley
Directions
Cover and refrigerate for up to 2 days or freeze for up to 4 months. | Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.
8 servings, about 1 cup each
Place beef in a 4-quart or larger slow cooker. Crush caraway seeds with the bottom of a saucepan. Transfer to a small bowl and stir in paprika, salt and pepper. Sprinkle the beef with the spice mixture and toss to coat well. Top with onion and bell pepper.
Combine tomatoes, broth, Worcestershire sauce and garlic in a medium saucepan; bring to a simmer. Pour over the beef and vegetables. Place bay leaves on top. Cover and cook until the beef is very tender, 4 to 4 1/2 hours on high or 7 to 7 1/2 hours on low.
Discard the bay leaves; skim or blot any visible fat from the surface of the stew. Add the cornstarch mixture to the stew and cook on high, stirring 2 or 3 times, until slightly thickened, 10 to 15 minutes. Serve sprinkled with parsley.
Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 4 months.
Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.
Ingredient Note: Paprika specifically labeled as “Hungarian” is worth seeking out for this dish because it delivers a fuller, richer flavor than regular or Spanish paprika. Find it at specialty-foods store or online at HungarianDeli.com and penzeys.com .
Nutritional Facts: Servings 8; Per serving: Calories 177; Carbohydrates 7 g; Fat 5 g; Saturated Fat 2 g; Monounsaturated Fat 2 g; Protein 25 g; Cholesterol 49 mg; Dietary Fiber 1 g; Potassium 288 mg; Sodium 340 mg; Added Sugars 0 g; Exchanges: 1 vegetable; 3 lean meat; Carbohydrate Servings1/2; Vitamin C (40% daily value); Zinc (38% dv); Vitamin A (25% dv)
STEAK TACOS
This recipe begins, “Your slow cooker makes Mexican-style magic, turning flank steak fork-tender and infusing it with irresistible flavors for the best steak tacos you ever ate.”
http://www.diabeticconnect.com/diabetic-recipes/general/2664-steak-tacos
Ingredients
1 lb raw lean flank steak (I use semi-frozen steak)
1 packet Taco Seasoning Mix
1 medium onion
4 oz chopped green chilies
1/2 cup (or more) sliced bell pepper
6 Corn tortillas
Directions
Cut steaks in half; rub with taco seasoning. Place in a crock pot coated with nonstick cooking spray. Top with onion, bell pepper and chilies. Cover and cook on low for 8-9 hours or until meat is tender. Remove steaks and cool slightly; shred meat with two forks. Return to crock pot; heat through. Spoon about 1/2 cup meat mixture down the center of each tortilla. Top with cheese, tomato and sour cream. Fold ends and sides over filling.
Nutritional Facts: Servings 6; Yield 6 servings – 210 Calories; 9 g fat (48.1% calories from fat); 17 g Protein; 16 g Carbohydrate; 2 g Dietary Fiber; 39 mg Cholesterol; 186 mg Sodium.
CHOCOLATE FILLED CAKE ROLL
Servings: 12 one-inch slices
Find this recipe at: http://diabeticgourmet.com/recipes/html/23.shtml
Ingredients
Cake:
5 eggs
1/2 cup sugar
3 packets of Sweet'n Low
1 teaspoon vanilla extract
3/4 cup all-purpose flour
2 tablespoons cornstarch
1 teaspoon baking powder
Filling:
2 cups skim milk
1 package sugar-free chocolate instant pudding mix
Topping:
2 teaspoons sugar-free cocoa mix
Directions
Preheat oven to 400F.
Grease and line the bottom of a 10x15" jelly roll pan with waxed paper.
Beat eggs in a large bowl with electric mixer until fluffy.
Sprinkle sugar, Sweet'n Low and vanilla over eggs; continue beating for 2 minutes.
Sift flour, cornstarch, and baking powder together.
Sprinkle half the mixture over batter; fold in with spatula.
Repeat with remaining flour mixture.
Spread batter evenly in pan.
Bake on center rack in oven for 10 to 12 minutes or until cake is golden and springs back when lightly touched.
Arrange a towel on work surface and cover with wax or parchment paper.
Loosen edges of cake; unmold on paper.
Roll cake jelly roll style, using towel as a guide.
Leave cake rolled until it cools into jelly roll shape.
To make filling, blend milk with pudding mix according to package directions. Refrigerate pudding until it thickens.
Unroll cake, spread evenly with pudding, and reroll.
Lightly sprinkle sugar-free cocoa over the top to decorate.
Cut into 1" slices and serve.
Nutritional Information Per Serving: Calories: 122; Fat: 2 g; Sodium: 197 mg; Cholesterol: 92 mg; Carbohydrates: 21 g; Exchanges: 1 Fruit; 1/2 Skim Milk; 1/2 Fat; 1 Starch
PUMPKIN-MAPLE CRUSTLESS CHEESECAKE
This recipe begins, “Enjoy the warm flavors of pumpkin, maple, and ginger with this crustless cheesecake.”
Servings: 12
Serving Size: 1 slice (1/12 of cheesecake).
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1279
View recipe with photo: http://diabeticgourmet.com/recipes/html/1279.shtml
Ingredients
3 (8 ounce) packages fat-free cream cheese, warmed in a microwave for 15 seconds
1/3 cup Splenda Brown Sugar Blend
3 large eggs
1 (15 ounce) can pumpkin puree
1/2 cup low-fat maple or vanilla yogurt
2 tablespoons all-purpose flour
1-1/2 teaspoons ground cinnamon
1 teaspoon ground ginger
1 teaspoon imitation maple or rum flavoring
1 teaspoon vanilla extract
1/4 cup thinly sliced crystallized ginger (garnish)
Directions
Preheat oven to 350 degrees F.
Coat the bottom and sides of a 9-inch spring form pan with non-stick cooking spray.
Using an electric mixer, beat cream cheese and Splenda Brown Sugar Blend until smooth. Beat in eggs one at a time. Blend in pumpkin, yogurt, flour, cinnamon, ground ginger, maple flavoring, and vanilla.
Pour filling into prepared pan. Bake until outer rim is puffy and center is slightly wobbly, about 1 hour and 10 minutes. Remove from oven and run a butter knife around the inner edge but do not remove the pan side.
Let stand at room temperature 30 minutes.
Refrigerate warm cake, uncovered, until cold. Then cover with foil and refrigerate at least 4 hours (or up to 3 days). Remove 1 hour before serving.
When ready to serve, carefully remove side of pan. Cut into 12 wedges with wet knife wiped clean between cuts. Garnish with crystallized ginger, if desired.
Nutritional Information Per Serving: Calories: 130; Protein: 11 g; Fat: 2.5 g; Sodium: 420 mg; Cholesterol: 60 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Sugars: 7 g ; Carbohydrates: 16 g
BAKED FRENCH FRIES
Prep Time: 5 Minutes - Cost: $
Servings: 5 - Difficulty Level: 1
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/26.shtml
Ingredients
2 large potatoes
1/2 teaspoon salt
1 tablespoon vegetable oil
1/8 teaspoon paprika
Directions
Preheat oven to 450 F degree.
Peel potatoes and cut into slices 4 inches long and 1/4 inch wide; place in a bowl of iced water to crisp.
Just before cooking, turn onto paper towel and pat dry.
Spread pieces in one layer of a shallow baking pan.
Sprinkle with the vegetables oil.
Shake pan to spread oil evenly over potatoes.
Bake 30-40 minutes, turning frequently, until gold brown.
Empty potatoes onto paper towels.
Sprinkle with salt and paprika.
Nutritional Information Per Serving: Calories: 93; Protein: 2 g; Fat: 3 g; Carbohydrates: 15 g; Exchanges: 1 Starch, 1/2 Fat
Wednesday, January 25, 2017
Wednesday Recipes
Here are today's six yummy recipes to help you through the day, including Athenian Meatloaf with Yogurt-Cucumber Sauce and Hungarian Beef Goulash. Enjoy!
COMFORTING CROCK POT CHILI
This one begins, “This classic and simple crock pot chili is sure to please your taste buds!”
http://www.diabeticconnect.com/diabetic-recipes/general/468-comforting-crock-pot-chili
Ingredients
1 pound ground turkey breast or very lean ground beef
1 large onion — finely chopped
5 oz pinto beans — rinsed and drained
8 1/2 oz corn — rinsed and drained
15 oz tomato sauce
14 1/2 oz diced tomatoes
10 oz diced tomato and green chilies
1 tbs. chili powder
1 tsp. ground cumin
1/2 tsp. garlic powder
1/2 tsp. salt
Directions
In nonstick skillet over medium heat, cook ground meat until meat is no longer pink; drain. Transfer meat to Crock Pot. Add remaining ingredients and stir until combined. Cook on "high" for 4 hours; remove lid and stir quickly halfway through.
Nutritional Facts: Servings 8; Serving size 1 cup; Per serving: Calories 214; Carbohydrate 24 g; Protein 16 g; Fat 6 g; Saturated Fat 2 g; Sodium 901 mg; Fiber 5
MEXICAN-STYLE STEAK AND EGGS BREAKFAST
Makes 6 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1256
View recipe with photo: http://diabeticgourmet.com/recipes/html/1256.shtml
Ingredients
1 beef Top Sirloin Steak Boneless, cut 3/4 inch thick (about 12 ounces)
Salt
2 teaspoons vegetable oil
6 small flour tortillas (6-inch diameter), warmed
1-1/2 cups egg substitute
6 tablespoons reduced-fat shredded Cheddar cheese
6 tablespoons guacamole
6 tablespoons salsa
6 tablespoons reduced-fat sour cream
Directions
Heat large, heavy nonstick skillet over medium heat until hot.
Season beef steak with salt, as desired. Place beef in skillet.
Pan-broil 10 to 13 minutes for medium rare (145F) to medium (160F) doneness, turning occasionally. Remove beef from skillet. Set aside; keep warm.
Heat oil in same skillet over medium heat until hot. Add eggs and scramble until set, stirring occasionally; keep warm.
Carve steak into thin slices. Top each tortilla with equal amounts of eggs, steak and 1 tablespoon each of cheese, guacamole, salsa and sour cream. Serve immediately.
Nutritional Information Per Serving: Calories: 271; Protein: 24 g; Fat: 10 g; Sodium: 553 mg; Cholesterol: 45 mg; Saturated Fat: 4 g; Dietary Fiber: 2 g; Carbohydrates: 20 g
ATHENIAN MEATLOAF WITH YOGURT-CUCUMBER SAUCE
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1258
View recipe with photo: http://diabeticgourmet.com/recipes/html/1258.shtml
Ingredients
2 pounds 96% lean Ground Beef
1 cup soft bread crumbs*
3/4 cup finely chopped onion
1/2 cup 2% milk
1 large egg
1 tablespoon plus 1-1/2 teaspoons dried Greek seasoning, divided
1 cup low-fat or regular Greek-style yogurt
1/2 cup diced cucumber
* To make soft breadcrumbs: Tear several slices of fresh bread (French or whole wheat work well) into 1-inch pieces and pulse in a blender or food processor to make coarse crumbs. One slice of bread yields about 1/2 cup soft breadcrumbs.
Directions
Preheat oven to 350F. Combine Ground Beef, bread crumbs, onion, milk, egg, 1 tablespoon Greek seasoning in large bowl, mixing lightly but thoroughly.
Shape beef mixture into 10 x 4-inch loaf on rack in broiler pan.
Bake in 350F oven 1-1/4 to 1-1/2 hours, until instant-read thermometer inserted into center registers 160F.
Meanwhile, combine yogurt, cucumber and remaining 1-1/2 teaspoons Greek seasoning in medium bowl. Set aside.
Let stand 10 minutes; cut into slices. Serve with cucumber-yogurt sauce.
Nutritional Information Per Serving: Calories: 187; Protein: 26 g; Fat: 6 g; Sodium: 240 mg; Cholesterol: 95 mg; Saturated Fat: 3 g; Dietary Fiber: .4 g; Carbohydrates: 6 g
HUNGARIAN BEEF GOULASH
This recipe begins, “This streamlined goulash skips the step of browning the beef, and instead coats it in a spice crust to give it a rich mahogany hue. This saucy dish is a natural served over whole-wheat egg noodles. Or, for something different, try prepared potato gnocchi or spaetzle.”
http://www.diabeticconnect.com/diabetic-recipes/general/5002-hungarian-beef-goulash
Total Time: 4 1/2-8 hours
Ingredients
2 pounds beef stew meat, (such as chuck), trimmed and cubed
2 teaspoons caraway seeds
1 1/2-2 tablespoons sweet or hot paprika, (or a mixture of the two), preferably Hungarian (see Ingredient Note)
1/4 teaspoon salt
Freshly ground pepper, to taste
1 large or 2 medium onions, chopped
1 small red bell pepper, chopped
1 14-ounce can diced tomatoes
1 14-ounce can reduced-sodium beef broth
1 teaspoon Worcestershire sauce
3 cloves garlic, minced
2 bay leaves
1 tablespoon cornstarch mixed with 2 tablespoons water
2 tablespoons chopped fresh parsley
Directions
Cover and refrigerate for up to 2 days or freeze for up to 4 months. | Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.
8 servings, about 1 cup each
Place beef in a 4-quart or larger slow cooker. Crush caraway seeds with the bottom of a saucepan. Transfer to a small bowl and stir in paprika, salt and pepper. Sprinkle the beef with the spice mixture and toss to coat well. Top with onion and bell pepper.
Combine tomatoes, broth, Worcestershire sauce and garlic in a medium saucepan; bring to a simmer. Pour over the beef and vegetables. Place bay leaves on top. Cover and cook until the beef is very tender, 4 to 4 1/2 hours on high or 7 to 7 1/2 hours on low.
Discard the bay leaves; skim or blot any visible fat from the surface of the stew. Add the cornstarch mixture to the stew and cook on high, stirring 2 or 3 times, until slightly thickened, 10 to 15 minutes. Serve sprinkled with parsley.
Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 4 months.
Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.
Ingredient Note: Paprika specifically labeled as “Hungarian” is worth seeking out for this dish because it delivers a fuller, richer flavor than regular or Spanish paprika. Find it at specialty-foods store or online at HungarianDeli.com and penzeys.com .
Nutritional Facts: Servings 8; Per serving: Calories 177; Carbohydrates 7 g; Fat 5 g; Saturated Fat 2 g; Monounsaturated Fat 2 g; Protein 25 g; Cholesterol 49 mg; Dietary Fiber 1 g; Potassium 288 mg; Sodium 340 mg; Added Sugars 0 g; Exchanges: 1 vegetable; 3 lean meat; Carbohydrate Servings1/2; Vitamin C (40% daily value); Zinc (38% dv); Vitamin A (25% dv)
STEAK, ROASTED TOMATO AND BEAN CHILI
Makes 8 servings.
Print Friendly: a href=http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1259
View recipe with photo: http://diabeticgourmet.com/recipes/html/1259.shtml
Ingredients
3 pounds Shoulder Steaks, cut 3/4-inch thick
2 tbsp vegetable oil
1 medium green bell pepper, chopped
1 medium onion, chopped
2-1/2 cups no-salt added roasted tomato salsa
1/4 cup chili powder
2 tsp ground cumin
2 cans (15 ounces each) no-salt added black beans, rinsed, drained
Optional Toppings/Additions
Guacamole, chopped fresh cilantro, chopped purple onion, chopped tomato, shredded cheese
Directions
Cut beef steaks into 3/4-inch pieces.
Heat 1 tablespoon oil in stockpot over medium heat until hot. Brown beef in three batches. Set aside.
Add remaining 1 tablespoon oil, bell pepper and onion to same stockpot. Cook and stir 6 to 8 minutes or until vegetables are tender.
Return beef and accumulated juices to stockpot.
Add salsa, chili powder and cumin; bring to a boil. Reduce heat; cover tightly and simmer 1-3/4 to 2-1/4 hours or until beef is fork-tender.
Stir in beans; cook, uncovered, 10 to 15 minutes or until beans are heated through, stirring occasionally.
Serve chili in bowls. Garnish with Toppings, as desired.
Nutritional Information Per Serving: Calories: 289; Protein: 32 g; Fat: 10 g; Sodium: 264 mg; Cholesterol: 78 mg; Saturated Fat: 3 g; Dietary Fiber: 6 g; Carbohydrates: 23 g
STEAK TACOS
This recipe begins, “Your slow cooker makes Mexican-style magic, turning flank steak fork-tender and infusing it with irresistible flavors for the best steak tacos you ever ate.”
http://www.diabeticconnect.com/diabetic-recipes/general/2664-steak-tacos
Ingredients
1 lb raw lean flank steak (I use semi-frozen steak)
1 packet Taco Seasoning Mix
1 medium onion
4 oz chopped green chilies
1/2 cup (or more) sliced bell pepper
6 Corn tortillas
Directions
Cut steaks in half; rub with taco seasoning. Place in a crock pot coated with nonstick cooking spray. Top with onion, bell pepper and chilies. Cover and cook on low for 8-9 hours or until meat is tender. Remove steaks and cool slightly; shred meat with two forks. Return to crock pot; heat through. Spoon about 1/2 cup meat mixture down the center of each tortilla. Top with cheese, tomato and sour cream. Fold ends and sides over filling.
Nutritional Facts: Servings 6; Yield 6 servings – 210 Calories; 9 g fat (48.1% calories from fat); 17 g Protein; 16 g Carbohydrate; 2 g Dietary Fiber; 39 mg Cholesterol; 186 mg Sodium.
COMFORTING CROCK POT CHILI
This one begins, “This classic and simple crock pot chili is sure to please your taste buds!”
http://www.diabeticconnect.com/diabetic-recipes/general/468-comforting-crock-pot-chili
Ingredients
1 pound ground turkey breast or very lean ground beef
1 large onion — finely chopped
5 oz pinto beans — rinsed and drained
8 1/2 oz corn — rinsed and drained
15 oz tomato sauce
14 1/2 oz diced tomatoes
10 oz diced tomato and green chilies
1 tbs. chili powder
1 tsp. ground cumin
1/2 tsp. garlic powder
1/2 tsp. salt
Directions
In nonstick skillet over medium heat, cook ground meat until meat is no longer pink; drain. Transfer meat to Crock Pot. Add remaining ingredients and stir until combined. Cook on "high" for 4 hours; remove lid and stir quickly halfway through.
Nutritional Facts: Servings 8; Serving size 1 cup; Per serving: Calories 214; Carbohydrate 24 g; Protein 16 g; Fat 6 g; Saturated Fat 2 g; Sodium 901 mg; Fiber 5
MEXICAN-STYLE STEAK AND EGGS BREAKFAST
Makes 6 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1256
View recipe with photo: http://diabeticgourmet.com/recipes/html/1256.shtml
Ingredients
1 beef Top Sirloin Steak Boneless, cut 3/4 inch thick (about 12 ounces)
Salt
2 teaspoons vegetable oil
6 small flour tortillas (6-inch diameter), warmed
1-1/2 cups egg substitute
6 tablespoons reduced-fat shredded Cheddar cheese
6 tablespoons guacamole
6 tablespoons salsa
6 tablespoons reduced-fat sour cream
Directions
Heat large, heavy nonstick skillet over medium heat until hot.
Season beef steak with salt, as desired. Place beef in skillet.
Pan-broil 10 to 13 minutes for medium rare (145F) to medium (160F) doneness, turning occasionally. Remove beef from skillet. Set aside; keep warm.
Heat oil in same skillet over medium heat until hot. Add eggs and scramble until set, stirring occasionally; keep warm.
Carve steak into thin slices. Top each tortilla with equal amounts of eggs, steak and 1 tablespoon each of cheese, guacamole, salsa and sour cream. Serve immediately.
Nutritional Information Per Serving: Calories: 271; Protein: 24 g; Fat: 10 g; Sodium: 553 mg; Cholesterol: 45 mg; Saturated Fat: 4 g; Dietary Fiber: 2 g; Carbohydrates: 20 g
ATHENIAN MEATLOAF WITH YOGURT-CUCUMBER SAUCE
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1258
View recipe with photo: http://diabeticgourmet.com/recipes/html/1258.shtml
Ingredients
2 pounds 96% lean Ground Beef
1 cup soft bread crumbs*
3/4 cup finely chopped onion
1/2 cup 2% milk
1 large egg
1 tablespoon plus 1-1/2 teaspoons dried Greek seasoning, divided
1 cup low-fat or regular Greek-style yogurt
1/2 cup diced cucumber
* To make soft breadcrumbs: Tear several slices of fresh bread (French or whole wheat work well) into 1-inch pieces and pulse in a blender or food processor to make coarse crumbs. One slice of bread yields about 1/2 cup soft breadcrumbs.
Directions
Preheat oven to 350F. Combine Ground Beef, bread crumbs, onion, milk, egg, 1 tablespoon Greek seasoning in large bowl, mixing lightly but thoroughly.
Shape beef mixture into 10 x 4-inch loaf on rack in broiler pan.
Bake in 350F oven 1-1/4 to 1-1/2 hours, until instant-read thermometer inserted into center registers 160F.
Meanwhile, combine yogurt, cucumber and remaining 1-1/2 teaspoons Greek seasoning in medium bowl. Set aside.
Let stand 10 minutes; cut into slices. Serve with cucumber-yogurt sauce.
Nutritional Information Per Serving: Calories: 187; Protein: 26 g; Fat: 6 g; Sodium: 240 mg; Cholesterol: 95 mg; Saturated Fat: 3 g; Dietary Fiber: .4 g; Carbohydrates: 6 g
HUNGARIAN BEEF GOULASH
This recipe begins, “This streamlined goulash skips the step of browning the beef, and instead coats it in a spice crust to give it a rich mahogany hue. This saucy dish is a natural served over whole-wheat egg noodles. Or, for something different, try prepared potato gnocchi or spaetzle.”
http://www.diabeticconnect.com/diabetic-recipes/general/5002-hungarian-beef-goulash
Total Time: 4 1/2-8 hours
Ingredients
2 pounds beef stew meat, (such as chuck), trimmed and cubed
2 teaspoons caraway seeds
1 1/2-2 tablespoons sweet or hot paprika, (or a mixture of the two), preferably Hungarian (see Ingredient Note)
1/4 teaspoon salt
Freshly ground pepper, to taste
1 large or 2 medium onions, chopped
1 small red bell pepper, chopped
1 14-ounce can diced tomatoes
1 14-ounce can reduced-sodium beef broth
1 teaspoon Worcestershire sauce
3 cloves garlic, minced
2 bay leaves
1 tablespoon cornstarch mixed with 2 tablespoons water
2 tablespoons chopped fresh parsley
Directions
Cover and refrigerate for up to 2 days or freeze for up to 4 months. | Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.
8 servings, about 1 cup each
Place beef in a 4-quart or larger slow cooker. Crush caraway seeds with the bottom of a saucepan. Transfer to a small bowl and stir in paprika, salt and pepper. Sprinkle the beef with the spice mixture and toss to coat well. Top with onion and bell pepper.
Combine tomatoes, broth, Worcestershire sauce and garlic in a medium saucepan; bring to a simmer. Pour over the beef and vegetables. Place bay leaves on top. Cover and cook until the beef is very tender, 4 to 4 1/2 hours on high or 7 to 7 1/2 hours on low.
Discard the bay leaves; skim or blot any visible fat from the surface of the stew. Add the cornstarch mixture to the stew and cook on high, stirring 2 or 3 times, until slightly thickened, 10 to 15 minutes. Serve sprinkled with parsley.
Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 4 months.
Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.
Ingredient Note: Paprika specifically labeled as “Hungarian” is worth seeking out for this dish because it delivers a fuller, richer flavor than regular or Spanish paprika. Find it at specialty-foods store or online at HungarianDeli.com and penzeys.com .
Nutritional Facts: Servings 8; Per serving: Calories 177; Carbohydrates 7 g; Fat 5 g; Saturated Fat 2 g; Monounsaturated Fat 2 g; Protein 25 g; Cholesterol 49 mg; Dietary Fiber 1 g; Potassium 288 mg; Sodium 340 mg; Added Sugars 0 g; Exchanges: 1 vegetable; 3 lean meat; Carbohydrate Servings1/2; Vitamin C (40% daily value); Zinc (38% dv); Vitamin A (25% dv)
STEAK, ROASTED TOMATO AND BEAN CHILI
Makes 8 servings.
Print Friendly: a href=http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1259
View recipe with photo: http://diabeticgourmet.com/recipes/html/1259.shtml
Ingredients
3 pounds Shoulder Steaks, cut 3/4-inch thick
2 tbsp vegetable oil
1 medium green bell pepper, chopped
1 medium onion, chopped
2-1/2 cups no-salt added roasted tomato salsa
1/4 cup chili powder
2 tsp ground cumin
2 cans (15 ounces each) no-salt added black beans, rinsed, drained
Optional Toppings/Additions
Guacamole, chopped fresh cilantro, chopped purple onion, chopped tomato, shredded cheese
Directions
Cut beef steaks into 3/4-inch pieces.
Heat 1 tablespoon oil in stockpot over medium heat until hot. Brown beef in three batches. Set aside.
Add remaining 1 tablespoon oil, bell pepper and onion to same stockpot. Cook and stir 6 to 8 minutes or until vegetables are tender.
Return beef and accumulated juices to stockpot.
Add salsa, chili powder and cumin; bring to a boil. Reduce heat; cover tightly and simmer 1-3/4 to 2-1/4 hours or until beef is fork-tender.
Stir in beans; cook, uncovered, 10 to 15 minutes or until beans are heated through, stirring occasionally.
Serve chili in bowls. Garnish with Toppings, as desired.
Nutritional Information Per Serving: Calories: 289; Protein: 32 g; Fat: 10 g; Sodium: 264 mg; Cholesterol: 78 mg; Saturated Fat: 3 g; Dietary Fiber: 6 g; Carbohydrates: 23 g
STEAK TACOS
This recipe begins, “Your slow cooker makes Mexican-style magic, turning flank steak fork-tender and infusing it with irresistible flavors for the best steak tacos you ever ate.”
http://www.diabeticconnect.com/diabetic-recipes/general/2664-steak-tacos
Ingredients
1 lb raw lean flank steak (I use semi-frozen steak)
1 packet Taco Seasoning Mix
1 medium onion
4 oz chopped green chilies
1/2 cup (or more) sliced bell pepper
6 Corn tortillas
Directions
Cut steaks in half; rub with taco seasoning. Place in a crock pot coated with nonstick cooking spray. Top with onion, bell pepper and chilies. Cover and cook on low for 8-9 hours or until meat is tender. Remove steaks and cool slightly; shred meat with two forks. Return to crock pot; heat through. Spoon about 1/2 cup meat mixture down the center of each tortilla. Top with cheese, tomato and sour cream. Fold ends and sides over filling.
Nutritional Facts: Servings 6; Yield 6 servings – 210 Calories; 9 g fat (48.1% calories from fat); 17 g Protein; 16 g Carbohydrate; 2 g Dietary Fiber; 39 mg Cholesterol; 186 mg Sodium.
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