Tuesday, March 08, 2011
I had a pound of extra lean ground beef, I knew I had a couple of cans of black beans on hand. I always have onion, carrots, celery & canned diced tomatoes on hand. What could I make for dinner using these ingredients?
Web-search – here I come.
I found a hearty and healthy vegetable bean & rice soup recipe on Allrecipes.com for “Beef ‘n’ Black Bean Soup.”
*Note: You could use any lean ground meat. You could use vegetable or beef broth ~ or a lower sodium broth.
I used Jasmine Rice in this recipe.
It’s slow cooking as I am writing this. Smells good already.
Beef ‘n’ Black Bean Soup
• 1 pound extra lean ground beef
• 2 (14.5 ounce) cans chicken broth
• 1 (14.5 ounce) can diced tomatoes, undrained
• 8 green onions, thinly sliced
• 3 medium carrots, thinly sliced
• 2 celery ribs, thinly sliced
• 2 garlic cloves, minced
• 1 tablespoon sugar
• 1 1/2 teaspoons dried basil
• 1/2 teaspoon salt
• 1/2 teaspoon dried oregano
• 1/2 teaspoon ground cumin
• 1/2 teaspoon chili powder
• 2 (15 ounce) cans black beans, rinsed and drained
• 1 1/2 cups cooked rice
In a skillet over medium heat, cook beef until no longer pink; drain. Transfer to a slow cooker. Add the next 12 ingredients. Cover and cook on high for 1 hour. Reduce heat to low; cook for 4-5 hours or until vegetables are tender. Add the beans and rice; cook 1 hour longer or until heated through.
• Nutritional Analysis: One 1-cup serving (prepared with lean ground beef) equals 213 calories, 5 g fat (2 g saturated fat), 17 mg cholesterol, 819 mg sodium, 25 g carbohydrate, 6 g fiber, 16 g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 lean meat.
Sunday, March 06, 2011
This morning my husband saw an advertisement on television for McCormick’s Perfect Pinch Seasonings.
Perfect Pinch® Seasoning Blends are flavorful combinations of herbs and spices that help you create inspired dishes. With 18 varieties, including 5 salt-free, it’s easy to add perfectly-blended flavor to your meals!
~ Basil & Garlic ~ Cajun ~ Caribbean Jerk ~ Lemon & Pepper ~ Lemon Herb ~ Mediterranean Herb ~ Original Chicken ~ Parmesan Herb ~ Rotisserie Chicken ~ Roasted Garlic & Bell Pepper ~ Salad Supreme ~ Salt Free Garlic & Herb ~ Salt Free Garlic Pepper ~ Italian ~ Salt Free Original ~ Salt Free Savory All Purpose ~ Steak Seasoning ~ Vegetable Seasoning ~
I told my husband that I bet it was expensive for what was in it. That I could buy the individual seasonings and mix my own for less money. I have been making my own seasoning and spice blends for the last year. I started with making my own Taco Seasoning Mix. Then I found a recipe for Chili Seasoning.
If you have a some time and want to save a little money, try making your favorite seasoning mixes at home. Or try a new recipe to “Spice Up” your Life!
I found a wonderful website called: Budget101.com that has 178 recipes for Seasoning Mixes.
Here are a few of recipes:
Taco Seasoning Mix
6 Tsp. Chili Powder
5 Tsp. Paprika
4 1/2 Tsp. Cumin
3 Tsp. Onion Powder
2 1/2 Ts Garlic Powder
1/8 Tsp. Cayenne Pepper
Measure all ingredients into a ziploc bag, seal and shake well. Store in cool, dry place for up to 6 months. Seven teaspoons of mix equal a 1.25 oz. pkg. of purchased taco seasoning mix.
Montreal Steak Seasoning
4 tablespoons salt
1 tablespoon black pepper
1 tablespoon dehydrated onion
1/2 tablespoon dehydrated garlic
1/2 tablespoon crushed red pepper
1/2 tablespoon dried thyme
1/2 tablespoon dried rosemary
1/2 tablespoon dried fennel
Measure all ingredients into a ziploc bag, seal and shake until thoroughly blended. Store in cool dry place.
Shake on meat prior to grilling, excellent flavor.
Almost Lipton Onion Soup Mix
3/4 c. minced onion
1/3 c. beef bouillon granules
4 tsp onion powder
1/4 tsp crushed celery seed
1/4 tsp sugar
Combine all ingredients and seal in ziploc bag.
Old Bay Seasoning Mix
1 Tbs. Celery Seed
1 Tbs. Whole Black Peppercorns
6 Bay Leaves
1/2 tsp. Whole Cardamom
1/2 tsp. Mustard Seed
4 Whole Cloves
1 tsp. Sweet Hungarian Paprika
1/4 tsp. Mace
Grind dry spices well and seal in ziploc or vacuum seal bag (or jar). Measure all into a ziploc bag, seal & shake to combine. Pour into a spice jar or bottle.
Sloppy Joe Seasoning Mix
3 Tbsp. = 1 mix package.
1 cup dried minced onion
3 Tbsp. green pepper flakes
4 tsp. salt
3 Tbsp. cornstarch
4 tsp. instant minced garlic
2 tsp. each dry mustard, celery seed, and chili powder
Combine all ingredients and seal in ziploc or vacuum seal bag (or jar).
Add 3 Tbs. mix to 1 lb. scrambled beef
1/2 cup water
1 cup crushed tomatoes.
Table Salt Substitute
1 Tbs. onion powder
1 1/2 tsp. dry mustard
1 1/2 tsp. basil
1/2 tsp. celery seed, crushed
1/2 tsp. paprika
1/2 tsp. chili powder
Combine all ingredients and seal in ziploc or vacuum seal bag (or jar).
Spaghetti Seasoning Mix
2 cups dry minced onion
3 Tbsp. oregano
2 Tbsp. dried green pepper flakes
4 tsp. dried basil
1 Tbsp. dry minced garlic
4 tsp. salt
4 Tbsp. dry parsley
1 heaping Tb. Italian seasoning mix
3/4 cup dry mix
1 lb. cooked ground beef,
3 24-oz. cans of crushed tomatoes
1 cup fresh or canned mushrooms
one cup chopped onions
“Salad Supreme” Seasoning
1 1/2 teaspoons sesame seed
1 teaspoon paprika
3/4 teaspoon salt
1/2 teaspoon poppy seed
1/2 teaspoon celery seed
1/4 teaspoon garlic powder
1/4 teaspoon coarse ground black pepper
2 tablespoons Romano cheese
Dash of cayenne pepper
Combine all ingredients and seal in ziploc or vacuum seal bag (or jar) or spice jar.
Thursday, March 03, 2011
We had a nice, lean, pound of Applewood Smoked Bacon that we purchased from an area Meat Market. It was more like a Shoulder Bacon or Canadian Bacon. Quite lean for bacon.
I found and made this recipe for dinner tonight.
I had a glass of V-8 and a slice of whole wheat toast with the egg bake.
It's 297 Calories per Serving - so would make a good, hearty, breakfast too!
It was very filling. The downside is the sodium content. A meal I would eat on occasion.
Substitutions You Could Make:
You could use Egg Substitute instead of whole eggs.
You could use skim milk - I used 1% Milk.
You could use leaner ham instead of the bacon or even meat substitutes made with soy.
Hash Brown Egg Bake Recipe
1 (26 ounce) package frozen cubed hash brown potatoes, thawed
1 pound sliced bacon, cooked and crumbled
1 cup shredded Cheddar cheese, divided
1/4 teaspoon salt
2 cups milk
1 dash paprika
In a large bowl, combine hash browns, bacon, 1/2 cup cheese and salt. Spoon into a greased 13-in. x 9-in. x 2-in. baking dish. In a bowl, beat eggs and milk until smooth; pour over hash brown mixture. Sprinkle with paprika. Bake, uncovered, at 350 degrees F for 45-50 minutes until golden. Top with the remaining cheese.
Makes 8 Servings.
Servings Per Recipe: 8
Amount Per Serving:
Total Fat: 16.6 g
Cholesterol: 197.8 mg
Sodium: 508.0 mg
Total Carbs: 19.5 g
Dietary Fiber: 2.1 g
Protein: 17.2 g
Tuesday, March 01, 2011
I have purchased Meringue Cookies at stores like Trader Joes and really enjoyed them for a low-calorie treat.
I have been looking for a recipe to make these at home.
Once spring gets to Minnesota, my hens will start laying eggs again and I will need to find healthy ways to use those eggs.
Here’s a guilt-free cookie recipe I found in “All You” Magazine in January.
A serving is 2 cookies for 29 calories & zero grams of fat.
The recipe makes 48 cookies at 8 cents a serving.
Chocolate Meringue Kisses
• 4 large egg whites, at room temperature
• 1/4 teaspoon cream of tartar
• 1/2 cup sugar
• 1/2 cup confectioners' sugar
• 1/4 cup unsweetened cocoa
Preheat oven to 225°F. Line 2 large rimmed cookie sheets with parchment paper.
Place egg whites in a clean dry bowl and beat with an electric mixer on medium-high speed until foamy. Add cream of tartar, increase speed to high and whip until mixture forms soft peaks. Gradually add granulated sugar and continue beating until whites are stiff and shiny.
In a separate bowl, sift confectioners' sugar with cocoa to blend. Working in thirds, sprinkle cocoa mixture over egg whites and gently fold in until thoroughly incorporated. Transfer to a large ziplock bag. Seal bag, pinching out excess air. Snip off a small piece of one bottom corner of bag. Pipe out meringues through hole onto cookie sheets, forming small "kisses," about 2 inches in diameter. Bake for 1 hour, until meringues are firm and dry. Turn oven off and let meringues sit in oven for 15 minutes.
Let meringues cool on sheets on wire racks, then gently peel kisses off parchment paper. Store at room temperature in an airtight container.
Nutritional Information Per Serving (2 Kisses)
0g (sat 0g)
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