Author: Sorting Last Post on Top ↓ Message:
KIERAE's Photo KIERAE SparkPoints: (177,778)
Fitness Minutes: (194,442)
Posts: 39,372
11/4/10 11:33 A

My SparkPage
Send Private Message
Reply
Hungarian Beef Goulash

http://www.eatingwell.com/recipes/hungar
ian_beef_goulash.html
From EatingWell: January/February 2008

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.

8 servings, about 1 cup each | Active Time: 30 minutes | 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 (can sub arrowroot or other thickening agent)
* 2 tablespoons chopped fresh parsley

Preparation

1. 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.
2. 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.
3. 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.

Nutrition

Per serving : 180 Calories; 5 g Fat; 2 g Sat; 2 g Mono; 48 mg Cholesterol; 6 g Carbohydrates; 25 g Protein; 1 g Fiber; 250 mg Sodium; 298 mg Potassium

Exchanges: 1 vegetable, 3 lean meat
Tips & Notes

* 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.


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 Pounds lost: 1.6 
 
0
5.5
11
16.5
22
KIERAE's Photo KIERAE SparkPoints: (177,778)
Fitness Minutes: (194,442)
Posts: 39,372
11/4/10 11:25 A

My SparkPage
Send Private Message
Reply
Coffee-Braised Pot Roast with Caramelized Onions

http://www.eatingwell.com/recipes/coffee
_braised_pot_roast_with_caramelized_on
ions.html
From EatingWell: Fall 2004, October 1998, The Essential EatingWell Cookbook (2004)

This recipe is reminiscent of a pot roast made with onion-soup mix, but the flavors are true and puree--and nobody misses the excess sodium. (For a slow-cooker variation, see below.)

10 servings, about 3 ounces meat & 1/3 cup gravy each | Active Time: 20 minutes | Total Time: 3 1/4 hours
Ingredients

* 1 4-pound beef chuck roast, (see Ingredient note), trimmed of fat
* 1/2 teaspoon salt, or to taste
* Freshly ground pepper, to taste
* 4 teaspoons extra-virgin olive oil, divided
* 2 large onions, halved and thinly sliced (4 cups)
* 4 cloves garlic, minced
* 1 teaspoon dried thyme
* 3/4 cup strong brewed coffee
* 2 tablespoons balsamic vinegar
* 2 tablespoons cornstarch mixed with 2 tablespoons water (if you don't want to use cornstarch, substitute arrowroot or another thickening agent)

Preparation

1. Preheat oven to 300°F.
2. Season beef with salt and pepper. Heat 2 teaspoons oil in a Dutch oven or soup pot over medium-high heat. Add beef and cook, turning from time to time, until well browned on all sides, 5 to 7 minutes. Transfer to a plate.
3. Add the remaining 2 teaspoons oil to the pot. Add onions, reduce heat to medium and cook, stirring often, until softened and golden, 5 to 7 minutes. Add garlic and thyme; cook, stirring, for 1 minute. Stir in coffee and vinegar; bring to a simmer. Return the beef to the pot and spoon some onions over it. Cover and transfer to the oven.
4. Braise the beef in the oven until fork-tender but not falling apart, 2 1/2 to 3 hours. Transfer beef to a cutting board, tent with foil and let rest for about 10 minutes.
5. Meanwhile, skim fat from the braising liquid; bring to a boil over medium-high heat. Add the cornstarch mixture and cook, whisking, until the gravy thickens slightly, about 1 minute. Season with pepper. Carve the beef and serve with gravy.

Nutrition

Per serving : 252 Calories; 6 g Fat; 2 g Sat; 6 g Mono; 67 mg Cholesterol; 4 g Carbohydrates; 32 g Protein; 0 g Fiber; 99 mg Sodium; 49 mg Potassium

Exchanges: 1/2 vegetable, 4 lean meat
Tips & Notes

* Make Ahead Tip: Cover and refrigerate for up to 2 days.

* Ingredient Note: Although it is not the leanest cut of beef, chuck is still our choice for pot roast because it doesn't dry out during braising. You will find pockets of fat as you carve it, but they are easy to remove.
* Slow-Cooker Variation: In Step 2, transfer the browned beef to a slow cooker. In Step 3, use just 1/2 cup coffee. Add the onion mixture to the slow cooker. In Step 4, cover and cook until beef is tender, 4 1/2 to 5 hours on High or 7 to 8 hours on Low. In Step 5, pour the liquid into a medium saucepan and continue as directed.


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 Pounds lost: 1.6 
 
0
5.5
11
16.5
22
KIERAE's Photo KIERAE SparkPoints: (177,778)
Fitness Minutes: (194,442)
Posts: 39,372
12/11/09 9:20 P

My SparkPage
Send Private Message
Reply
Soutzoukakia Smyrneika With Olives (Greek Lamb Meatballs)
(serves 6)

1 lb. lean ground beef
1 lb. lean ground lamb
2 cloves of garlic, minced
1 cup of ww breadcrumbs
1/2 tsp. cumin
4 Tbsp. red wine
1 tsp. of salt
1 tsp. of black pepper
3 Tbsp. olive oil


Tomato Sauce

* 2 large tomatoes
* 2 large shallots
* 1 tsp tomato paste, diluted in 1 cup of water
* 1/4 cup olive oil
* 1 cup green olives
* salt
* pepper

1. In a bowl, combine all the ingredients of the meatballs and knead with your hands until mixed. Fry off a small meatball and taste-test. Adjust seasoning accordingly.
2. Shape the meat mixture into sausage shaped meatballs and reserve on a plate.

Now, prepare the sauce. Very finely mince the shallots and sauté over medium heat. After about 5 minutes, add the very finely diced tomatoes and tomato paste mixture. Scrape any browned bits from the pan. Raise to a boil and then drop the temperature down to a simmer for about 10 minutes (or until the sauce has thickened to your liking).

With the sauce ready, return the meatballs to the pan with the sauce. Also add the olives and allow this to simmer (loosely covered) for 10 minutes.

These go great with either rice, or noodles.



I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 Pounds lost: 1.6 
 
0
5.5
11
16.5
22
KIERAE's Photo KIERAE SparkPoints: (177,778)
Fitness Minutes: (194,442)
Posts: 39,372
12/11/09 8:33 P

My SparkPage
Send Private Message
Reply
Beef Braised with Yogurt, Indian Style
Adapted from Madhur Jaffrey's Indian Cooking

4 T vegetable oil
2+ lbs beef chuck, preferably bone-in, cut into 3-4 large pieces
4 med onions, peeled and quartered
8 cloves garlic, peeled
1/2 t dried powdered ginger
1/8-1/2 tsp. cayenne pepper, optional (I left out)
1 T paprika
salt to taste
black pepper to taste
1 1/4 cups plain lowfat/ff yogurt, beaten lightly t)

Preheat oven to 250 F.

Place the onions and garlic in a food processor and process only until finely chopped/minced. Set aside.

Heat the oil in a Dutch oven over medium high heat. While it is heating, pat dry the beef and rub salt and pepper into it. When the oil is hot, brown the meat on all sides. Remove the meat and place in a bowl to catch the juices.

Dump the onion/garlic mixture into the hot pan--the juices will deglaze the pan. Make sure to stir up any browned bits sticking to the pot. Sprinkle some salt and pepper over the onions--to taste. Reduce the heat to medium and cook for 10-12 minutes, stirring occasionally, to brown the onions. Add the spices (EXCEPT the garam masala) and mix in. Then add the yogurt and mix well. Remove a ladle-full of this mixture and set aside in a bowl. Add the meat back into the pan, including any accumulated juices. Using a spatula, scrape the onion/yogurt mixture in the bowl on top of the meat. Bring it to a boil. Cover the meat with parchment paper that hangs over the sides of the pot and place a heavy lid on top of that (or foil if you have no lid). Place in the oven.

After 2 hours, turn the meat over. it should be becoming tender and the juices should simmering--if they are not, turn the heat up to 275 f (I did not need to). Replace the parchment paper and cover and return the pot to the oven. About 45 minutes before serving, check on the meat again--it should be falling off the bone by now; if not, increase the heat to 300 F (once again I did not need to). This is probably overly picky, but I removed the meat and used an immersion blender to make the sauce super smooth and creamy. I then replaced the meat, being sure to scrape all of the sauce in with it. Return the meat to the oven, increasing the temperature if need be. Before serving, add the garam masala and stir it in. Taste for salt. Serve with basmati rice.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 Pounds lost: 1.6 
 
0
5.5
11
16.5
22
FISHSHIRT's Photo FISHSHIRT Posts: 22
11/1/09 11:29 P

My SparkPage
Send Private Message
Reply

Modified a different recipe to lighten it up. Had this tonight.

Light Bacon Cheese Burger Casserole

Print Recipe


Ingredients

Bacon - Black Label thick sliced, 3 slices
Ground Beef 93% Lean, 1lb
Egg, fresh, 1 large
Egg substitute, liquid (Egg Beaters), .5 cup
Kraft Mayo Light Mayonnaise (Mayo), 8 tbsp
Kraft Shredded 2% Mexican Four Cheese blend, 0.5 cup
Red Ripe Tomatoes, 1 large whole (3" dia) diced
Onions, raw, 1 medium
Evaporated Skim Milk, 1/2 cup
Garlic Salt to taste

Nutritional Info


Fat: 11.8g
Carbohydrates: 5.7g
Calories:203.8
Protein: 18.1g



Brown hamburger with diced onion. Chop tomato. Mix everything. Cook for 45 minutes in a 350 degree oven. Let stand for 15-20 minutes after cooking. Very good.

 Pounds lost: 94.0 
 
0
28
56
84
112
FISHSHIRT's Photo FISHSHIRT Posts: 22
11/1/09 11:29 P

My SparkPage
Send Private Message
Reply

Modified a different recipe to lighten it up. Had this tonight.

Light Bacon Cheese Burger Casserole

Print Recipe


Ingredients

Bacon - Black Label thick sliced, 3 slices
Ground Beef 93% Lean, 1lb
Egg, fresh, 1 large
Egg substitute, liquid (Egg Beaters), .5 cup
Kraft Mayo Light Mayonnaise (Mayo), 8 tbsp
Kraft Shredded 2% Mexican Four Cheese blend, 0.5 cup
Red Ripe Tomatoes, 1 large whole (3" dia) diced
Onions, raw, 1 medium
Evaporated Skim Milk, 1/2 cup
Garlic Salt to taste

Nutritional Info


Fat: 11.8g
Carbohydrates: 5.7g
Calories:203.8
Protein: 18.1g



Brown hamburger with diced onion. Chop tomato. Mix everything. Cook for 45 minutes in a 350 degree oven. Let stand for 15-20 minutes after cooking. Very good.

 Pounds lost: 94.0 
 
0
28
56
84
112
FISHSHIRT's Photo FISHSHIRT Posts: 22
11/1/09 11:27 P

My SparkPage
Send Private Message
Reply

Modified a different recipe to lighten it up. Had this tonight.

Light Bacon Cheese Burger Casserole

Print Recipe


Ingredients

Bacon - Black Label thick sliced, 3 slices
Ground Beef 93% Lean, 1lb
Egg, fresh, 1 large
Egg substitute, liquid (Egg Beaters), .5 cup
Kraft Mayo Light Mayonnaise (Mayo), 8 tbsp
Kraft Shredded 2% Mexican Four Cheese blend, 0.5 cup
Red Ripe Tomatoes, 1 large whole (3" dia) diced
Onions, raw, 1 medium
Evaporated Skim Milk, 1/2 cup
Garlic Salt to taste

Nutritional Info


Fat: 11.8g
Carbohydrates: 5.7g
Calories:203.8
Protein: 18.1g



Brown hamburger with diced onion. Chop tomato. Mix everything. Cook for 45 minutes in a 350 degree oven. Let stand for 15-20 minutes after cooking. Very good.

 Pounds lost: 94.0 
 
0
28
56
84
112
KIERAE's Photo KIERAE SparkPoints: (177,778)
Fitness Minutes: (194,442)
Posts: 39,372
10/9/09 3:28 P

My SparkPage
Send Private Message
Reply
Portobello & Beef Patty Melt
From EatingWell: January/February 2008

This diner classic gets a makeover by replacing some of the ground beef with finely chopped portobello mushrooms, which add moisture and flavor. We like a smear of dill pickle relish on top, but you could try chutney, mustard or hot pepper relish in its place. Make it a Meal: Round out the plate with Oven Sweet Potato Fries and Balsamic & Parmesan Roasted Cauliflower.

4 servings | Active Time: 30 minutes | Total Time: 30 minutes
Ingredients

* 12 ounces 93%-lean ground beef
* 2 cups finely chopped portobello mushroom caps, (about 2), gills removed
* 3 tablespoons plain dry ww breadcrumbs
* 1 tablespoon Worcestershire sauce
* 1 teaspoon chopped fresh thyme, or 1/2 teaspoon dried
* 1/4 teaspoon salt
* 1/4 teaspoon freshly ground pepper
* 4 slices rye/ww bread
* 1 clove garlic, peeled
* 8 teaspoons dill pickle relish
* 4 slices Swiss cheese, (2 ounces)

Preparation

1. Position rack in upper third of oven; preheat broiler. Line a broiler pan with foil.
2. Gently mix beef, mushrooms, breadcrumbs, Worcestershire, thyme, salt and pepper in a medium bowl until combined. Shape into 4 patties and place on the prepared pan. Broil until cooked though, 4 to 6 minutes per side.
3. Meanwhile, toast bread. Rub each slice of toast with garlic.
4. Place 1 patty on each piece of toast, top each with 2 teaspoons relish and cover with a slice of cheese. Remove foil and place the sandwiches on the pan; broil until the cheese is just melted, 30 to 60 seconds.

Nutrition

Per serving : 299 Calories; 11 g Fat; 5 g Sat; 4 g Mono; 61 mg Cholesterol; 26 g Carbohydrates; 25 g Protein; 3 g Fiber; 583 mg Sodium; 412 mg Potassium

2 Carbohydrate Serving

Exchanges: 1 1/2 starch, 1 vegetable, 3 lean meat

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 Pounds lost: 1.6 
 
0
5.5
11
16.5
22
KIERAE's Photo KIERAE SparkPoints: (177,778)
Fitness Minutes: (194,442)
Posts: 39,372
10/9/09 2:57 P

My SparkPage
Send Private Message
Reply
Beef & Cabbage Stir-Fry with Peanut Sauce
From EatingWell: January/February 2009

The subtly sweet peanut sauce blends deliciously in this beef, cabbage and carrot sauté. Spice up the dish with a few dashes of your favorite hot sauce. Serve with udon noodles.

4 servings | Active Time: 40 minutes | Total Time: 40 minutes
Ingredients

* 1/4 cup smooth natural peanut butter
* 1/3 cup orange juice
* 3 tablespoons reduced-sodium soy sauce
* 1 tablespoon rice vinegar
* 2 teaspoons sugar (splenda)
* 4 teaspoons canola oil, divided
* 3 cloves garlic, minced
* 1 pound sirloin steak, trimmed and thinly sliced (see Tip)
* 1 small head Savoy cabbage, thinly sliced
* 2-5 tablespoons water
* 2 medium carrots, grated
* 1/4 cup chopped unsalted roasted peanuts, (optional)

Preparation

1. Whisk peanut butter, orange juice, soy sauce, vinegar and sugar in a medium bowl until smooth.
2. Heat 2 teaspoons oil in a wok or large skillet over medium-high heat. Add garlic and cook, stirring, until fragrant, 30 seconds. Add steak and cook, stirring, until browned and barely pink in the middle, 2 to 4 minutes. Transfer to a bowl.
3. Reduce heat to medium. Swirl in the remaining 2 teaspoons oil. Add cabbage and 2 tablespoons water; cook, stirring, until beginning to wilt, 3 to 5 minutes. Add carrots (and more water if necessary to prevent sticking or burning) and cook, stirring, until just tender, about 3 minutes more. Return the steak and any accumulated juices to the pan, then pour in the peanut sauce and toss to combine. Serve sprinkled with peanuts (if using).

Nutrition

Per serving : 364 Calories; 17 g Fat; 3 g Sat; 5 g Mono; 42 mg Cholesterol; 23 g Carbohydrates; 31 g Protein; 7 g Fiber; 469 mg Sodium; 866 mg Potassium

1 Carbohydrate Serving

Exchanges: 2 vegetable, 3 lean meat, 2 fat
Tips & Notes

* Tip: For thinly sliced beef, freeze for 30 minutes to make it easier to cut into very thin slices.


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 Pounds lost: 1.6 
 
0
5.5
11
16.5
22
KIERAE's Photo KIERAE SparkPoints: (177,778)
Fitness Minutes: (194,442)
Posts: 39,372
10/9/09 2:43 P

My SparkPage
Send Private Message
Reply
Thai Beef Salad
From EatingWell: April/May 2005

The steak for a Thai salad is often marinated before it's broiled and that's a shame, because most of those flavorings burn off and turn to naught. For the best taste, first sear the steak, then let it sit overnight in the marinade before tossing it with the greens.

4 servings, 2 cups each | Active Time: 45 minutes | Total Time: 45 minutes (plus overnight marinating)
Ingredients

* 1 pound sirloin steak, trimmed of visible fat
* 1 tablespoon reduced-sodium soy sauce
* 1/2 teaspoon freshly ground pepper
* 2 scallions, cut into 1-inch pieces
* Zest of 1 lime
* 3 tablespoons lime juice
* 1 1/2 tablespoons fish sauce
* 1/2 teaspoon sugar
* 1/4 teaspoon crushed red pepper
* 4 cups torn frisée, or curly endive
* 2 cups torn red leaf lettuce
* 2 tablespoons chopped fresh mint
* 2 tablespoons untoasted sesame oil, or canola oil

Preparation

1. Position rack in upper third of oven; preheat broiler. Rub steak all over with soy sauce and black pepper. Place on a baking sheet; broil, turning once, 14 to 16 minutes for medium-rare to medium, respectively. Let rest on a cutting board for 5 minutes.
2. Meanwhile, mix scallions, lime zest and juice, fish sauce, sugar and crushed red pepper in a shallow dish. Slice the steak into thin strips against the grain and cut each strip into bite-size pieces. Add the steak to the marinade, along with any accumulated juices; toss well, cover, and refrigerate overnight.
3. Place frisée (or endive), lettuce and mint in a salad bowl. Add the steak and marinade, drizzle with oil, gently toss, and serve.

Nutrition

Per serving : 230 Calories; 12 g Fat; 3 g Sat; 5 g Mono; 42 mg Cholesterol; 6 g Carbohydrates; 24 g Protein; 2 g Fiber; 455 mg Sodium; 525 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1 1/2 vegetable, 3 lean meat, 1/2 fat

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 Pounds lost: 1.6 
 
0
5.5
11
16.5
22
KIERAE's Photo KIERAE SparkPoints: (177,778)
Fitness Minutes: (194,442)
Posts: 39,372
10/9/09 2:36 P

My SparkPage
Send Private Message
Reply
Coffee-Braised Pot Roast with Caramelized Onions
From EatingWell: Fall 2004, October 1998, The Essential EatingWell Cookbook (2004)

This recipe is reminiscent of a pot roast made with onion-soup mix, but the flavors are true and puree--and nobody misses the excess sodium. (For a slow-cooker variation, see below.)

10 servings, about 3 ounces meat & 1/3 cup gravy each | Active Time: 20 minutes | Total Time: 3 1/4 hours
Ingredients

* 1 4-pound beef chuck roast, (see Ingredient note), trimmed of fat
* 1/2 teaspoon salt, or to taste
* Freshly ground pepper, to taste
* 4 teaspoons extra-virgin olive oil, divided
* 2 large onions, halved and thinly sliced (4 cups)
* 4 cloves garlic, minced
* 1 teaspoon dried thyme
* 3/4 cup strong brewed coffee
* 2 tablespoons balsamic vinegar
* 2 tablespoons cornstarch mixed with 2 tablespoons water

Preparation

1. Preheat oven to 300°F.
2. Season beef with salt and pepper. Heat 2 teaspoons oil in a Dutch oven or soup pot over medium-high heat. Add beef and cook, turning from time to time, until well browned on all sides, 5 to 7 minutes. Transfer to a plate.
3. Add the remaining 2 teaspoons oil to the pot. Add onions, reduce heat to medium and cook, stirring often, until softened and golden, 5 to 7 minutes. Add garlic and thyme; cook, stirring, for 1 minute. Stir in coffee and vinegar; bring to a simmer. Return the beef to the pot and spoon some onions over it. Cover and transfer to the oven.
4. Braise the beef in the oven until fork-tender but not falling apart, 2 1/2 to 3 hours. Transfer beef to a cutting board, tent with foil and let rest for about 10 minutes.
5. Meanwhile, skim fat from the braising liquid; bring to a boil over medium-high heat. Add the cornstarch mixture and cook, whisking, until the gravy thickens slightly, about 1 minute. Season with pepper. Carve the beef and serve with gravy. Slow-Cooker Variation: In Step 2, transfer the browned beef to a slow cooker. In Step 3, use just 1/2 cup coffee. Add the onion mixture to the slow cooker. In Step 4, cover and cook until beef is tender, 4 1/2 to 5 hours on High or 7 to 8 hours on Low. In Step 5, pour the liquid into a medium saucepan and continue as directed.

Nutrition

Per serving : 252 Calories; 6 g Fat; 2 g Sat; 6 g Mono; 67 mg Cholesterol; 4 g Carbohydrates; 32 g Protein; 0 g Fiber; 99 mg Sodium; 49 mg Potassium

Exchanges: 1/2 vegetable, 4 lean meat
Tips & Notes

* Make Ahead Tip: Cover and refrigerate for up to 2 days.

* Ingredient Note: Although it is not the leanest cut of beef, chuck is still our choice for pot roast because it doesn't dry out during braising. You will find pockets of fat as you carve it, but they are easy to remove.


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 Pounds lost: 1.6 
 
0
5.5
11
16.5
22
KIERAE's Photo KIERAE SparkPoints: (177,778)
Fitness Minutes: (194,442)
Posts: 39,372
10/9/09 2:29 P

My SparkPage
Send Private Message
Reply
Slow-Cooked Hungarian Stew

Be gone all day, and still pull off a homemade stew for dinner.
Prep Time: 40 Min
Total Time: 8 Hr 45 Min
Makes: 8 servings

INGREDIENTS:
1 (2-lb.) lean boneless beef chuck roast, cut into 3/4- inch pieces
2 cups fresh baby carrots
1 medium onion, sliced
1 medium green bell pepper, sliced
1/3 cup ww flour
3 teaspoons paprika
1/2 teaspoon salt
1/2 teaspoon dried thyme leaves
1/4 teaspoon pepper
1/2 cup chili sauce
1 3/4 cups low sodium beef broth
2 cups sliced fresh mushrooms
1 (16-oz.) pkg. (10 cups) uncooked ww noodles
1 (8-oz.) container sour cream (lowfat/ff)
2 tablespoons chopped fresh parsley

DIRECTIONS:
1. In 3 1/2 to 4-quart slow cooker, combine beef, carrots, onion and bell pepper. Add flour, paprika, salt, thyme and pepper; toss beef and vegetables to coat. Add chili sauce and broth; mix well.
2. Cover; cook on low setting for 7 to 8 hours or until beef is tender.
3. Add mushrooms; mix well. Cover; cook an additional 20 to 30 minutes or until mushrooms are tender.
4. Meanwhile, cook noodles to desired doneness as directed on package. Drain.
5. Stir sour cream into stew until well mixed. To serve, spoon noodles into shallow bowls. Top with stew; sprinkle with parsley.

NUTRITION INFORMATION:
1/8 of Recipe: Calories 480 (Calories from Fat 130); Total Fat 14g (Saturated Fat 6g); Cholesterol 130mg; Sodium 610mg; Total Carbohydrate 56g (Dietary Fiber 4g, Sugars 9g); Protein 32g Percent Daily Value*: Vitamin A 180%; Vitamin C 20%; Calcium 8%; Iron 35% Exchanges: 3 Starch; 1 Vegetable; 3 Lean Meat; 1 Fat
*Percent Daily Values are based on a 2,000 calorie diet.
Note
This recipe was tested in slow cookers with heating elements in the side and bottom of the cooker, not in cookers that stand only on a heated base. For slow cookers with just a heated base, follow the manufacturer’s directions for layering ingredients and choosing a temperature.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 Pounds lost: 1.6 
 
0
5.5
11
16.5
22
KIERAE's Photo KIERAE SparkPoints: (177,778)
Fitness Minutes: (194,442)
Posts: 39,372
10/9/09 2:22 P

My SparkPage
Send Private Message
Reply
Hamburger Buddy
From EatingWell: September/October 2007, EatingWell for a Healthy Heart Cookbook

Very finely chopping onion, mushrooms and carrots in the food processor is not only fast—it makes the vegetables hard to detect for picky eaters. They also form the base for the sauce of this ground beef skillet supper. Make it a meal: Serve with a green salad.

6 servings, about 1 1/3 cups each | Active Time: 40 minutes | Total Time: 40 minutes
Ingredients

* 3 cloves garlic, crushed and peeled
* 2 medium carrots, cut into 2-inch pieces
* 10 ounces white mushrooms, large ones cut in half
* 1 large onion, cut into 2-inch pieces
* 1 pound 90%-lean ground beef
* 2 teaspoons dried thyme
* 3/4 teaspoon salt
* 1/4 teaspoon freshly ground pepper
* 2 cups water
* 1 14-ounce can reduced-sodium beef broth, divided
* 8 ounces whole-wheat elbow noodles, (2 cups)
* 2 tablespoons Worcestershire sauce
* 2 tablespoons ww flour
* 1/2 cup reduced-fat sour cream
* 1 tablespoon chopped fresh parsley, or chives for garnish

*

*

*

Preparation

1. Fit a food processor with the steel blade attachment. With the motor running, drop garlic through the feed tube and process until minced, then add carrots and mushrooms and process until finely chopped. Turn it off, add onion, and pulse until roughly chopped.
2. Cook beef in a large straight-sided skillet or Dutch oven over medium-high heat, breaking it up with a wooden spoon, until no longer pink, 3 to 5 minutes. Stir in the chopped vegetables, thyme, salt and pepper and cook, stirring often, until the vegetables start to soften and the mushrooms release their juices, 5 to 7 minutes.
3. Stir in water, 1 1/2 cups broth, noodles and Worcestershire sauce; bring to a boil. Cover, reduce heat to medium and cook, stirring occasionally, until the pasta is tender, 8 to 10 minutes.
4. Whisk flour with the remaining 1/4 cup broth in a small bowl until smooth; stir into the hamburger mixture. Stir in the sour cream. Simmer, stirring often, until the sauce is thickened, about 2 minutes. Serve sprinkled with parsley (or chives), if desired.

Nutrition

Per serving : 326 Calories; 10 g Fat; 4 g Sat; 3 g Mono; 54 mg Cholesterol; 38 g Carbohydrates; 23 g Protein; 4 g Fiber; 431 mg Sodium; 644 mg Potassium

2 1/2 Carbohydrate Serving

Exchanges: 2 starch, 1 vegetable, 2 medium-fat meats

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 Pounds lost: 1.6 
 
0
5.5
11
16.5
22
KIERAE's Photo KIERAE SparkPoints: (177,778)
Fitness Minutes: (194,442)
Posts: 39,372
10/9/09 2:15 P

My SparkPage
Send Private Message
Reply
Green Chile Swiss Steak

Fix it and forget it! Come home to a slow-cooked sassy supper for two.
Prep Time:
Total Time:
Makes: 2 servings

INGREDIENTS:
2 teaspoons vegetable oil
8 oz boneless beef round steak, well trimmed, cut into 2 serving-size pieces
2 tablespoons Old El Paso® taco seasoning mix (from 1-oz package)
1 small onion, sliced
1/4 cup Old El Paso® chopped green chiles (from 4.5-oz can)
1/2 cup Old El Paso® Thick 'n Chunky salsa
2 tablespoons chili sauce (can sub in sf catsup)

DIRECTIONS:
1. Spray 1 1/2-quart slow cooker with cooking spray. In 10-inch skillet, heat oil over medium-high heat. Add beef; cook 4 to 5 minutes or until browned on both sides. Sprinkle both sides of steak with 1 tablespoon of the taco seasoning mix.
2. In small bowl, mix remaining 1 tablespoon taco seasoning mix with remaining ingredients. Place 1 steak in bottom of slow cooker. Cover with half of the salsa mixture. Repeat with remaining steak and salsa mixture.
3. Cover; cook on Low heat setting 8 to 9 hours.
NUTRITION INFORMATION:
1 Serving: Calories 260 (Calories from Fat 80); Total Fat 9g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 60mg; Sodium 1090mg; Total Carbohydrate 19g (Dietary Fiber 4g, Sugars 12g); Protein 26g Percent Daily Value*: Vitamin A 35%; Vitamin C 20%; Calcium 8%; Iron 20% Exchanges: 1 Starch; 0 Other Carbohydrate; 0 Vegetable; 3 Lean Meat Carbohydrate Choices: 1
*Percent Daily Values are based on a 2,000 calorie diet.

Serve the steak mixture over cooked brown rice. For a bread accompaniment, warm ww tortillas in the microwave.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 Pounds lost: 1.6 
 
0
5.5
11
16.5
22
KIERAE's Photo KIERAE SparkPoints: (177,778)
Fitness Minutes: (194,442)
Posts: 39,372
10/9/09 2:12 P

My SparkPage
Send Private Message
Reply
Slow-Cooked Rosemary Beef and Tomatoes over Noodles

Slow-cook herbed beef stew meat in an elegant dish served over noodles.
Prep Time: 20 Min
Total Time: 10 Hr 20 Min
Makes: 4 servings

INGREDIENTS:
2 tablespoons margarine or butter, melted
1 medium onion, chopped
1 teaspoon beef base
1/2 teaspoon salt
1/4 teaspoon pepper
1 1/2 lb beef stew meat, cut into 1 1/2-inch cubes
4 1/2 cups uncooked ww noodles (8 oz)
4 plum (Roma) tomatoes, chopped
1 tablespoon chopped fresh rosemary leaves
DIRECTIONS:
1. In 4- to 6-quart slow cooker, mix margarine, onion, beef base, salt, pepper and beef.
2. Cover; cook on Low setting 9 to 10 hours.
3. About 15 minutes before serving, cook and drain noodles as directed on package. Meanwhile, add tomatoes and rosemary to beef mixture; mix well. Increase heat setting to High; cover and cook 10 minutes longer. Serve beef mixture over noodles.
NUTRITION INFORMATION:
1 Serving: Calories 530 (Calories from Fat 160); Total Fat 18g (Saturated Fat 5g); Cholesterol 170mg; Sodium 650mg; Total Carbohydrate 46g (Dietary Fiber 3g, Sugars 5g); Protein 47g Percent Daily Value*: Vitamin A 10%; Vitamin C 15%; Calcium 6%; Iron 40% Exchanges: 3 Starch; 3 Other Carbohydrate; 5 1/2 Lean Meat
*Percent Daily Values are based on a 2,000 calorie diet.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 Pounds lost: 1.6 
 
0
5.5
11
16.5
22
KIERAE's Photo KIERAE SparkPoints: (177,778)
Fitness Minutes: (194,442)
Posts: 39,372
10/5/09 6:28 P

My SparkPage
Send Private Message
Reply
Mini Shepherd's Pies
From EatingWell: January/February 2008

In EatingWell's take on Shepherd's Pie, we replace the potato topping with convenient, delicious frozen squash puree. And they're baked in individual ramekins to guarantee perfectly sized servings and help you get it on the table fast.

4 servings | Active Time: 30 minutes | Total Time: 40 minutes
Ingredients

* 2 teaspoons extra-virgin olive oil
* 1/2 cup chopped onion
* 12 ounces 93%-lean ground beef
* 2 tablespoons all-purpose flour(ww)
* 1 tablespoon tomato paste
* 1 cup reduced-sodium beef broth
* 6 ounces baby spinach, chopped
* 3/4 teaspoon salt, divided
* 1/2 teaspoon garlic powder, divided
* 2 12-ounce packages frozen winter squash puree, thawed
* 1/3 cup finely shredded Parmesan cheese

Preparation

1. Position rack in upper third of oven; preheat broiler.
2. Heat oil in a large skillet over medium-high heat. Add onion and cook, stirring, until beginning to soften, about 2 minutes. Reduce heat to medium, stir in beef, flour and tomato paste, and cook, stirring, until the beef is mostly browned, about 3 minutes. Add broth, scraping up any browned bits with a wooden spoon. Bring to a boil and cook, stirring occasionally, until the broth is the consistency of thick gravy, about 4 minutes. Stir in spinach, 1/4 teaspoon salt and 1/4 teaspoon garlic powder; cook until the spinach is just wilted, about 1 minute. Remove from the heat.
3. Place squash in a fine-mesh sieve and gently press on it to extract excess liquid. Transfer to a bowl. Stir in the remaining 1/2 teaspoon salt and 1/4 teaspoon garlic powder. Divide the meat mixture among four 10-ounce broiler-safe ramekins. Top each with about 1/2 cup of the squash. Place the ramekins on a baking sheet.
4. Broil until heated through and bubbling around the edges, about 10 minutes. Sprinkle with cheese and broil until it is just melted, about 3 minutes more.

Nutrition

Per serving : 336 Calories; 13 g Fat; 5 g Sat; 3 g Mono; 70 mg Cholesterol; 26 g Carbohydrates; 29 g Protein; 5 g Fiber; 708 mg Sodium; 421 mg Potassium

1 1/2 Carbohydrate Serving

Exchanges: 1 starch, 1 vegetable, 2 lean meat, 1/2 fat

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 Pounds lost: 1.6 
 
0
5.5
11
16.5
22
KIERAE's Photo KIERAE SparkPoints: (177,778)
Fitness Minutes: (194,442)
Posts: 39,372
10/4/09 12:04 P

My SparkPage
Send Private Message
Reply

Sunday Oven Pot Roast
Prep: 30 minutes
Roast: 2 hours 5 minutes

Sunday Oven Pot Roast
Ingredients

* 1 2-1/2- to 3-lb. boneless beef chuck pot roast
* Salt and ground black pepper
* 2 Tbsp. olive oil or cooking oil
* 1 14-oz. can beef broth
* 1 large onion, chopped
* 2 stalks celery, cut into 2-inch lengths
* 5 cups cups assorted vegetables such as peeled sweet potatoes, cut into 2-inch chunks; whole shallots or garlic bulbs, halved horizontally; medium carrots, peeled and cut into 1-1/2-inch pieces.
* 1/4 cup cold water
* 3 Tbsp. all-purpose flour

Directions

1. Preheat oven to 325 degrees F. Trim fat from meat. Sprinkle meat with salt and pepper. In a roasting pan or large Dutch oven brown roast on all sides in hot oil over medium heat. Carefully drain fat from pan; discard. Add beef broth, onion, and celery to pan.

2. Roast, covered, for 1-1/4 hours. Remove celery with slotted spoon; discard. Add desired vegetables around roast. Roast, uncovered, for 50 to 60 minutes more or until meat and vegetables are tender, spooning juices twice during roasting.

3. Using a slotted spoon, remove meat and vegetables to platter. For gravy, measure pan juices; skim off any fat. Discard enough pan juice or add enough water to equal 1-1/2 cups. In a saucepan whisk together the cold water and flour until well combined; add the 1-1/2 cups pan juices. Cook and stir until thickened and bubbly; cook and stir for 1 minute more. Season with salt and pepper. Pass gravy with meat and vegetables. Makes 6 to 8 servings.

Slow Cooker instructions: Place vegetables in a 5- to 6-quart slow cooker. Trim fat from meat. Sprinkle with salt and pepper. Cut roast to fit, if necessary; place on top of vegetables. Omit cooking oil. Add beef broth to cooker. Cover and cook on low-heat setting for 9 to 11 hours or on high-heat setting for 4-1/2 to 5-1/2 hours. Remove meat and vegetables from cooker; cover to keep warm. Using 1-1/2 cups of the cooking juices, prepare gravy as directed in Step 3. Season to taste with salt and pepper. Pass gravy.
Nutrition Facts

* Calories 419,
* Total Fat (g) 14,
* Saturated Fat (g) 4,
* Monounsaturated Fat (g) 4,
* Polyunsaturated Fat (g) 3,
* Cholesterol (mg) 112,
* Sodium (mg) 584,
* Carbohydrate (g) 29,
* Total Sugar (g) 5,
* Fiber (g) 4,
* Protein (g) 43,
* Vitamin A (DV%) 0,
* Vitamin C (DV%) 21,
* Calcium (DV%) 5,
* Iron (DV%) 31,
* Percent Daily Values are based on a 2,000 calorie diet



I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 Pounds lost: 1.6 
 
0
5.5
11
16.5
22
KIERAE's Photo KIERAE SparkPoints: (177,778)
Fitness Minutes: (194,442)
Posts: 39,372
10/4/09 12:03 P

My SparkPage
Send Private Message
Reply

Garlic-Wine Pot Roast
Prep: 15 min.
Cook: 2 hours

Garlic-Wine Pot Roast
Ingredients

* Nonstick cooking spray
* 1 3-pound boneless beef round rump roast, trimmed of separable fat
* 3/4 cup water
* 1/2 cup dry red wine or beef broth
* 1 large onion, sliced
* 4 cloves garlic, minced
* 2 teaspoons instant beef bouillon granules
* 1/4 teaspoon dried thyme, crushed
* 1/4 teaspoon pepper
* 1 pound carrots, cut into 2-inch-long pieces
* 1 16-ounce package frozen cut green beans
* 2 tablespoons cornstarch
* 2 tablespoons water

Directions

1. Spray a cold Dutch oven with nonstick cooking spray, then preheat over medium heat. Brown roast on both sides in the Dutch oven. Drain any fat. Add the water, wine or broth, onion, garlic, bouillon granules, thyme, and pepper. Heat to boiling; reduce heat. Cover and simmer for 1 hour.

2. Add carrots to Dutch oven and simmer for 40 minutes. Then, add beans and simmer for 10 minutes more or until beans and meat are tender. Transfer roast and vegetables to a serving platter. Keep warm while making gravy.

3. For gravy, skim fat from pan juices. Stir together cornstarch and 2 tablespoons water. Stir mixture into pan juices. Cook and stir until thickened and bubbly. Then, cook and stir for 2 minutes more. To serve, spoon gravy over meat and vegetables. Makes 10 servings.
Nutrition Facts

* Calories 240,
* Total Fat (g) 7,
* Saturated Fat (g) 3,
* Cholesterol (mg) 68,
* Sodium (mg) 288,
* Carbohydrate (g) 10,
* Fiber (g) 3,
* Protein (g) 29,
* Vitamin A (DV%) 207,
* Vitamin C (DV%) 8,
* Calcium (DV%) 3,
* Iron (DV%) 15,
* Vegetables (d.e.) 2,
* Lean Meat (d.e.) 3.5,
* Percent Daily Values are based on a 2,000 calorie diet



I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 Pounds lost: 1.6 
 
0
5.5
11
16.5
22
KIERAE's Photo KIERAE SparkPoints: (177,778)
Fitness Minutes: (194,442)
Posts: 39,372
10/4/09 12:01 P

My SparkPage
Send Private Message
Reply

Garden Pot Roast
Makes: 8 servings
Prep: 25 minutes
Bake: 2-1/2 hours

Garden Pot Roast
Ingredients

* 1 3-pound boneless beef bottom round roast
* Salt
* Black pepper
* 1 tablespoon cooking oil
* 1 14-ounce can beef broth
* 1/2 cup coarsely chopped onion (1 medium)
* 1/2 teaspoon dried marjoram, crushed
* 1/2 teaspoon dried thyme, crushed
* 2 cloves garlic, minced
* 4 cups cut-up vegetables (such as 2-inch pieces of peeled winter squash, carrots, parsnips, and/or green beans)*eliminate parsnips
* 2 tablespoons cold water
* 1 tablespoon cornstarch

Directions

1. Trim fat from meat. Sprinkle meat lightly with salt and pepper. In a 4- to 6-quart Dutch oven brown meat on all sides in hot oil for 5 minutes, turning to brown evenly. Drain off fat. Carefully pour broth over meat. Add onion, marjoram, thyme, and garlic. Bake, covered, in a 325 degree F oven for 2 hours.

2. Add vegetables. Cover and bake for 30 to 40 minutes more or until tender. Transfer meat and vegetables to a serving platter; reserve cooking liquid in Dutch oven. Cover platter with foil to keep warm.

3. For gravy, strain juices into a glass measuring cup. Skim fat from juices; return 1-1/4 cups of the juices to Dutch oven (discard remaining juices). In a small bowl stir together the cold water and cornstarch. Stir into juices in Dutch oven. Cook and stir until thickened and bubbly. Cook and stir for 2 minutes more. Season to taste with salt and pepper. Slice meat. Spoon some of the gravy over meat and vegetables. Pass remaining gravy. Makes 8 servings.
Nutrition Facts

* Servings Per Recipe 8 servings
* Calories 250,
* Total Fat (g) 8,
* Saturated Fat (g) 2,
* Monounsaturated Fat (g) 4,
* Polyunsaturated Fat (g) 1,
* Cholesterol (mg) 83,
* Sodium (mg) 337,
* Carbohydrate (g) 9,
* Total Sugar (g) 3,
* Fiber (g) 2,
* Protein (g) 33,
* Vitamin A (DV%) 0,
* Vitamin C (DV%) 12,
* Calcium (DV%) 3,
* Iron (DV%) 22,
* Vegetables (d.e.) 1.5,
* Lean Meat (d.e.) 4,
* Percent Daily Values are based on a 2,000 calorie diet



I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 Pounds lost: 1.6 
 
0
5.5
11
16.5
22
LOVEBEAM's Photo LOVEBEAM Posts: 3,753
10/21/08 10:03 A

Send Private Message
Reply
Hamburger Kebabs
Recipe from How to Eat Better for Less Money
By James Beard
(4 servings)

1 pound hamburger
1/2 cup coarsely chopped pine nuts (Recipe says any nuts except peanuts can be used.)
1 medium onion, chopped fine
1/2 cup chopped parsley
1 egg
1 tsp. salt (I used Vege-sal)
1 tsp pepper (or less, I used coarse ground)
1 tsp. dried oregano
Vinaigrette dressing for basting kebabs
(for South Beach be sure the dressing has less than 2 grams or sugar)


Finely chop onions and parsley and coarsely chop nuts. In large bowl, put hamburger, onion, parsley, nuts, egg, and spices. Using your hands, combine the mixture well. (See note at the end of recipe.)



Preheat grill or broiler to high. Form meat mixture into four cylindrical shaped pieces. If you have double skewers like I used or blade type skewers, thread kebabs onto skewers. I would probably just cook them on the grill without a skewer if you don't have one of these types.



Grill or broil for 15-20 minutes, turning every 5 minutes, until kebabs feel firm and meat is well browned. Serve hot.



(Note from Kalyn: As I was making this, I longed to put the beef mixture into the food processor and grind all the ingredients together as is done in the Middle East for kabobs of this type, but that would be a post 1975 adaptation for sure, so I resisted the urge. Next time I made this, I would definitely use a food processor to get the onion, parsley, and nuts combined with the meat more.)



This recipe is perfect for any phase of the South Beach Diet, especially if you use lean hamburger as I did.

Turbo Jam/Power90/HipHops abs will transform your body.
CAUTION: Results are contagious!

Ask me how you can win 1,000 just for Working Out!

Real People Coaching Real People 2 Health!
CoachU2Health.blogspot.com


 Pounds lost: 51.0 
 
0
15.25
30.5
45.75
61
KIERAE's Photo KIERAE SparkPoints: (177,778)
Fitness Minutes: (194,442)
Posts: 39,372
10/17/08 9:56 A

My SparkPage
Send Private Message
Reply
Beef and Sweet Potato Pan Roast
Prep: 25 minutes
Roast: 30 minutes


Ingredients

* 1 Tbsp. dried Italian seasoning
* 1 Tbsp. bottled roasted minced garlic
* 1 tsp. salt
* 1/2 tsp. crushed red pepper
* 3 Tbsp. olive oil
* 2 lb. medium orange and/or white sweet potatoes, cut into 1-inch wedges
* 4 6- to 8-oz. beef shoulder petite tenders or 1-1/2 to 2 lb. beef tenderloin
* 1 cup cherry tomatoes
* 1 recipe Chopped Parsley Topping

Directions

1. Preheat oven to 425 degrees F. In a bowl combine Italian seasoning, garlic, salt, and crushed red pepper. Stir in olive oil. Divide seasoning mixture between two large self-sealing plastic bags. Place sweet potatoes in one bag; shake to coat potatoes. Spread potatoes in a single layer on greased shallow roasting pan. Roast, uncovered, for 15 minutes.

2. Meanwhile, place beef tenders in remaining bag. Shake to coat. In a skillet brown beef tenders over medium-high heat, turning to brown evenly. Stir sweet potatoes in roasting pan and push to edges of pan. Place beef tenders in center of pan. Roast, uncovered, for 5 minutes. Add tomatoes; roast 10 to 15 minutes more or until instant-read thermometer inserted in center of thickest part of tenders registers 145 degrees F for medium-rare or 160 degrees F for medium doneness. Let stand for 10 minutes before carving. Serve with Chopped Parsley Topping. Makes 6 servings.

3. Chopped Parsley Topping: Stir together 1/4 cup snipped fresh parsley; 2 teaspoons finely shredded orange peel; 2 cloves garlic, minced; and 1/8 teaspoon salt.

4. Test Kitchen Tip: To substitute beef tenderloins for shoulder petite tenders, prepare potatoes and meat as at left, except do not roast potatoes before adding beef. Place browned tenderloin in center of greased roasting pan. Place potato wedges around pan edges. Roast, uncovered, 30 to 35 minutes for medium-rare (140 degrees F) or 40 to 45 minutes for medium (155 degrees F). Let stand for 5 minutes before carving beef.

5. Beef Shoulder Petite Tenders: The versatile petite tender is relatively new to the market. This juicy, lean cut from the top of the shoulder requires little or no marinating. Serve it roasted, grilled, or stir-fried. Each tender serves two.
Nutrition Facts

* Calories 362,
* Total Fat (g) 14,
* Saturated Fat (g) 3,
* Monounsaturated Fat (g) 7,
* Polyunsaturated Fat (g) 1,
* Cholesterol (mg) 65,
* Sodium (mg) 587,
* Carbohydrate (g) 32,
* Total Sugar (g) 6,
* Fiber (g) 5,
* Protein (g) 26,
* Vitamin C (DV%) 16,
* Calcium (DV%) 7,
* Iron (DV%) 21,
* Percent Daily Values are based on a 2,000 calorie diet

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 Pounds lost: 1.6 
 
0
5.5
11
16.5
22
KIERAE's Photo KIERAE SparkPoints: (177,778)
Fitness Minutes: (194,442)
Posts: 39,372
7/8/08 10:35 A

My SparkPage
Send Private Message
Reply
Grilled Steak With Texas Mop Sauce (Phase 1)

Serves 4

Prep time: 10 minutes
Start to finish: 15 minutes

Ingredients
1/2 cup no-salt-added tomato sauce
1/4 cup strongly brewed decaffeinated coffee
2 tablespoons Worcestershire sauce
1 tablespoon sugar-free pancake syrup
1 (1 1/2 pounds) sirloin steak, about 1 1/2 inches thick
1 teaspoon freshly ground black pepper

Instructions In a small saucepan, combine tomato sauce, coffee, Worcestershire sauce, and syrup. Bring to a simmer and remove from the heat. Transfer 2/3 cup of the sauce to a small bowl and reserve for dipping.

Lightly coat a grill or grill pan with cooking spray and heat to medium-high. Rub steak on both sides with pepper. Grill steak, basting frequently with remaining 1/3 cup mop sauce, 5 to 7 minutes per side for medium-rare. Allow steak to rest for 5 to 10 minutes.

Cut steak into thin slices, divide evenly among 4 plates, and serve with reserved mop sauce for dipping.

This recipe was from The South Beach Diet Taste of Summer Cookbook.


Nutritional Information:
299 calories
14 g total fat (5 g sat)
5 g carbohydrate
37 g protein
0 g fiber
180 mg sodium

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 Pounds lost: 1.6 
 
0
5.5
11
16.5
22
KIERAE's Photo KIERAE SparkPoints: (177,778)
Fitness Minutes: (194,442)
Posts: 39,372
5/28/08 10:22 A

My SparkPage
Send Private Message
Reply
SPINACH BURGERS
Hands-on time: 15 minutes to mix, plus grill time
Time to table: 90 minutes
Serves 4


10 ounces frozen spinach, defrosted, chopped and squeezed to release liquid
8 ounces lean ground turkey (99% free)
8 ounces lean ground sirloin
2 tablespoons fresh parsley (can use cilantro)
1 teaspoon minced fresh sage
1 teaspoon minced fresh thyme
1/2 teaspoon minced fresh rosemary
Kosher salt to taste
Freshly ground pepper

Mix all the ingredients, being careful not to overmix the ground meat, work it as little as possible. Shape into four patties. Place on a plate, cover with plastic wrap, refrigerate for an hour (or more, one hour was good tonight) for flavors to meld. Grill as usual.

NUTRITION ESTIMATE
Per Patty (not including your choice of buns): 190 Cal (36% from Fat, 58% from Protein, 6% from Carb); 27 g Protein; 8 g Tot Fat; 3 g Sat Fat; 3 g Mono Fat; 3 g Carb; 2 g Fiber; Net carb 1; 0 g Sugar; 97 mg Calcium; 4 mg Iron; 123 mg Sodium; 57 mg Cholesterol;

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 Pounds lost: 1.6 
 
0
5.5
11
16.5
22
KIERAE's Photo KIERAE SparkPoints: (177,778)
Fitness Minutes: (194,442)
Posts: 39,372
4/8/08 5:09 P

My SparkPage
Send Private Message
Reply
Southwestern Meatloaf



Ingredients:
for the meatloaf:
1 lb lean ground beef
15 oz canned black beans, drained
10 oz diced tomatoes with green chile, drained
1/4 cup ww bread crumbs
1 teaspoon fresh thyme, minced
1/2 teaspoon cumin
1 clove garlic minced
1 small onion, minced
1 egg
salt
pepper

for the topping:
1/3 cup tomato paste
1/2 teaspoon chile powder
1/2 teaspoon chipotle chile powder

Directions:
Preheat oven to 350. Mix the topping ingredients in a small bowl and set aside. Place all of the meatloaf ingredients and mix together by hand to evenly distribute. If the mixture looks very wet, add some additional bread crumbs. The mixture should be able to be easily shaped into a mound and not fall apart. Place in a standard loaf pan or meatloaf pan*, pressing firmly to pack it in and then smooth out the top. Evenly spread the topping over the meatloaf to cover. Bake 40-50 minutes or until cooked through. Allow to sit 2-5 minutes before cutting. Serve hot.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 Pounds lost: 1.6 
 
0
5.5
11
16.5
22
KIERAE's Photo KIERAE SparkPoints: (177,778)
Fitness Minutes: (194,442)
Posts: 39,372
3/12/08 11:52 A

My SparkPage
Send Private Message
Reply
Spicy Sauteed Chickpeas with Beef and Cilantro
(Makes 4 main dish servings, recipe slightly adapted from Mark Bittman's Quick and Easy Recipes from the New York Times.)

1/2 lb. low fat ground beef (or Bittman says use other meat)
1 tsp. plus 1 T extra virgin olive oil
1/2 tsp Spike Seasoning (0ptional, or use your favorite seasoning for ground beef)
2 cans chickpeas (garbanzo beans), drain and save liquid (or use 4 cups cooked chickpeas and save 2 cups cooking water)
chicken stock to add to chickpea liquid if needed to make 2 cups
1 1/2 tsp. ground cumin
1/2 tsp. ground chipotle chile powder, more or less to taste (or use a diced chipotle chile from a can or other hot sauce)
1 1/2 tsp. minced garlic
salt and fresh ground black pepper to taste
1/2 cup finely chopped cilantro, plus more for garnish if desired

Drain chickpeas into a colander, saving liquid. Add chicken stock to chickpea liquid to make 2 cups, set aside. (I like to rinse canned chickpeas until no more foam appears because I think it removes some of the undigestable starches, so I rinsed mine after I drained them.)

Heat 1 tsp. olive oil in a large deep frying pan over high heat, then add ground beef, crumbling into pieces as you put it into the pan, and seasoning with Spike Seasoning if desired. Use a metal turner to stir and break up the meat while you start to brown it, about 3 minutes. When meat is fairly broken up, add chickpeas. Keeping heat high, saute meat and chickpeas together until meat is well browned and chickpeas are quite brown and starting to pop, about 10 minutes. (If the mixture starts to stick turn down the heat a tiny bit.)

Add ground cumin, ground chipotle chile powder, and minced garlic and cook a minute more. Add reserved cooking liquid (with added stock if needed to make 2 cups). Scrape the bottom of the pan with turner to loosen any browned bits, season with salt and pepper, then reduce heat and simmer until most of the liquid has evaporated, about 5-10 minutes.

Turn off heat, stir in chopped cilantro and 1 T olive oil. Taste to see if it needs more salt or pepper, then serve hot.


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 Pounds lost: 1.6 
 
0
5.5
11
16.5
22
GUTBOMB's Photo GUTBOMB Posts: 1,382
2/24/08 8:01 P

My SparkPage
Send Private Message
Reply
Eggplant and Veggie Lasagna
Beef/Pork Low Carb Dinner
Submitted by GUTBOMB
105 Minutes to Prepare and Cook


Ingredients

Ingredients:


Cottage Cheese, 2% Milkfat, 1 cup (not packed) (remove)
Mozzarella Cheese, part skim milk, 5 oz (remove)
Garlic powder, 2 tbsp (remove)
Pepper, red or cayenne, 1.tsp (remove)
Basil, 2 tbsp (remove)
Salt, 0.5 tsp (remove)
Eggplant, fresh, 1 eggplant, peeled (yield from 1-1/4 lb) (remove)
Mushrooms, fresh,1 cup, pieces or slices (remove)
Onions, raw, 0.75 medium (2-1/2" dia) (remove)
Green Peppers (bell peppers), 1 cup, strips (remove)
Tomato Sauce, 1.5 cup (remove)
egg white, fresh, 3 large (remove)
93% Lean Ground Beef, 16 oz (remove)
Parmesan Cheese, grated, .25 cup (remove)



Directions
Cut eggplant in rounds. Lay them on a slotted cookie rack over a container. Salt one side and let sit for 30 minutes. Flip over and then salt the other side. Let sit for 30 minutes. rinse them off and lay them in a grease lagasna pan.
Meanwhile saute the rest of the veggies for about 10 minutes or until soft. Mix in garlic, tomato sauce, basil, salt and pepper.
In another pan saute the meat until brown. Drain when it is done and then mix with veggie mixture.
Mix cottage cheese, shredded mozzarella with the egg white. You can add some salt and garlic to this as well if you like.
Top eggplant with meat mixture and then top that with cheese mixture.
Bake in oven at preheated 400 degree oven until bubbly. Probably about 45 minutes.

Number of Servings: 6

Recipe submitted by SparkPeople user GUTBOMB.
Number of Servings: 6



Amanda

Seize the moment, Cause tomorrow you might be dead. ~Buffy the Vampire Slayer


 current weight: 204.0 
 
205
191.25
177.5
163.75
150
KIERAE's Photo KIERAE SparkPoints: (177,778)
Fitness Minutes: (194,442)
Posts: 39,372
2/3/08 6:44 P

My SparkPage
Send Private Message
Reply
Slightly modified from "500 Low Carb Recipes", by Dana Carpender.

Zucchini Meatloaf

----------
3 tbsp olive oil or butter
2 cups chopped zucchini squash
1 medium onion, chopped.
3 cloves garlic, crushed
2 lbs ground beef
3/4 cup parmesan cheese
2 eggs
1 tsp salt
1/2 tsp pepper

In place of the 2 eggs, you can try
1/4 to 1/2 cup salsa
1 egg

Preheat oven to 350 degrees.

Saute the zucchini, onion and garlic in the oil/butter over medium high heat until al dente. Set it aside to cool for a bit.

In a big bowl, (and with clean hands!) knead the rest of the ingredients together thoroughly until well mixed. Add the vegetables and mix again.

Shape into two loaf pans and bake on the middle rack for 65 to 90 minutes, depending on how done you want your meat. I like it about medium well, so my oven took about 75 minutes for that.

You can also cook it directly on a broiler rack for the fat from the hamburger to drip off. I use 93% lean hamburger, so I don't bother, but other types meat may differ. Be aware that using this method, it might be better to shape one larger two inch thick loaf than two separate

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 Pounds lost: 1.6 
 
0
5.5
11
16.5
22
KIERAE's Photo KIERAE SparkPoints: (177,778)
Fitness Minutes: (194,442)
Posts: 39,372
1/15/08 2:51 P

My SparkPage
Send Private Message
Reply
Fontina Stuffed Veal Meatballs
Total - 2 hours
6 servings

5 tbsp extra virgin olive oil
1 medium onion, cut into 1/4 inch dice
3 garlic cloves - 2 minced, 1 thinly sliced
1 tsp thyme leaves
1/4 tsp minced rosemary
kosher salt and freshly ground black pepper
2 slices of ww or sourdough sandwich bread, crusts removed and bread torn into 1 inch pieces
1/3 cup lf/ff milk
1 egg, lightly beaten
1/4 cup freshly grated Parmigiano-Reggiano cheese
3 ounces italian Fontina cheese, cut into 1/2 inch cubes (may sub in lf mozzarella)
2 tbsp tomato paste
one 28-ounce can diced tomatoes with juices

Directions:

In a medium skillet, heat 2 tbsp of the olive oil. Add the onion and minced garlic and cook over moderate heat until softened, 8 minutes. Stir in the thyme and rosemary and season with salt and pepper. Transfer to a large bowl and let stand until cool, about 10 minutes.

In a small bowl, soak the bread pieces in the milk until absorbed, about 5 minutes. Squeeze the milk from the bread and transfr the bread to the bowl with the onions. Add the veal, egg, parmigiano and 2 1/2 tsp of kosher salt and 1/2 tsp of black pepper. Mix with clean hands until well combined.

Scoop 1 1/2 tbsp size balls from the veal mixture. Stuff a cube of fontina into the center of each meatball and roll to enclose the cheese. Transfer the meatballs to a rimmed baking sheet and refrigerate for 30 minutes

In a large nonstick skillet, heat 2 tbsp of the olive oil. Cook the meatballs in batches over moderately high heat until browned all over, about 6 minutes. Return the meatballs to the baking sheet.

In the same skillet, heat the remaining 1 tbsp of olive oil. Add the sliced garlic clove and cook over moderately high heat until it is lightly golden, about 3 minutes. Add the tomato paste and cook, stirring constantly, for 1 minute. Add the meatballs and any accumulated pan juices to the tomato sauce. Cover and cook over moderately low heat, turning the meatballs once, until they are cooked through, about 10 minutes.

Using a slotted spoon, transfer the meatballs to bowls or plates. Simmer the sauce until thickened slightly, about 2 minutes. Season with salt and pepper and pour over the meatballs.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 Pounds lost: 1.6 
 
0
5.5
11
16.5
22
RHALES199's Photo RHALES199 SparkPoints: (27,195)
Fitness Minutes: (9,106)
Posts: 7,246
1/9/08 12:57 P

My SparkPage
Send Private Message
Reply
Meat Crust Pizza - (AKA MEATZZZA PIZZA) South Beach Diet Recipe (Phase 1)
Brown about 2 pound of extra lean ground beef. Preheat oven to 350 Put beef in a large bowl & mix well with 2 cups of Lf mozzarella cheese. Spread mixture out like a pizza crust on a cookie sheet or a baking stone. Put 1 cup pizza sauce on the mixture. Ragu is ok.(pizza sauce, no sugar in it) Top with 1-2 cups of Lf shredded mozzarella. Top with canadian bacon and or low fat pepperoni slices I usually just use the canadian bacon (optional onions, peppers, anything legal that you like on pizza's.) Cook 15 min. or so (when top cheese starts to brown it is done.) Put foil on rack below to catch any drippings.

I though I saw a recipie once that used egg to bind the meat together, but I can't seem to find it at the moment.

When I do meat crust pizza, I do it a litle differently. Here's how I do it-
brown 1 lb ground beef or turkey. SOmetimes I add chopped onion and or parsley to it.
I then grease a8x8 baking dish, and put the meat in the bottom. I then put some tomato sauce over the meat, then the turkey pepperoni and whatever other toppings we want and the cheese, and just put it in a 350 deg oven about 15 mins to melt the cheese and warm up the toppings. Take out of oven, let cool a bit, slice, and enjoy.

with this one though, the crust is usually crumbly (but I don't think the other recipie is), so we put it in a bowl and eat it with a fork... this works well with us becuase, with my husbands' disability, he has an easier time eating things out of a bowl. I think with the other recipie I posted you should be able to eat it like a regular pizza.





Teams I am on:

Boise Sparks
Idaho Living
Caregivers support (leader)
Celiac & Gluten Free
Frucose Intolerance
Leaving 210- ville
LDS Ladies
Love Kids, Just Don't Have Any
One Person, One Dream (pay it Forward)
People w/ Cerebral Palsy
People w/ DIsabilities on Fixed Income
Plantar Fasciitis
Sleep Apnea
South Beach Diet
Tall Ladies
KIERAE's Photo KIERAE SparkPoints: (177,778)
Fitness Minutes: (194,442)
Posts: 39,372
12/12/07 1:25 A

My SparkPage
Send Private Message
Reply
Ropa Vieja (Crockpot)


Yield: 10 servings
Active Time: 25 minutes
Total Time: 8 1/2 hours

1 1/2 cups reduced-sodium chicken broth
1/4 cup sherry vinegar
2 stalks celery, thinly sliced
1 large onion, chopped
1 large red bell pepper, seeded and chopped
3 cloves garlic, minced
1 tablespoon ground cumin
1 teaspoon salt
1/2 teaspoon freshly ground pepper
3 pounds flank steak, trimmed of fat, each steak cut into thirds
1/2 cup packed fresh cilantro leaves, chopped
1/2 cup chopped pickled jalapenos
optional 10 ww tortillas, heated

1. Combine broth, vinegar, celery, onion, bell pepper, garlic, cumin, salt and pepper in a 6-quart slow cooker. Add beef, submerging it by tucking the vegetables under, over and between the pieces.
2. Put the lid on and cook on low until the meat is fork-tender, about 8 hours.
3. Transfer the meat to a cutting board; let stand for 10 minutes. Shred the meat with 2 forks and return it to the slow cooker. Stir in cilantro.


Cover and refrigerate for up to 3 days or freeze for up to 1 month.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 Pounds lost: 1.6 
 
0
5.5
11
16.5
22
KIERAE's Photo KIERAE SparkPoints: (177,778)
Fitness Minutes: (194,442)
Posts: 39,372
12/12/07 1:20 A

My SparkPage
Send Private Message
Reply
Shepherd's Pie

1-2 cups mashed cauliflower
pepper
1 lb lean ground beef or ground turkey
1 lg. tomato, chopped
6 sliced mushrooms
2 TBSP chopped parsley
1 TBSP tomato paste
1 dash Worcestershire sauce
1 cup beef broth
1/2 cup plain LF or FF yogurt
1 package frozen green beans
LF or FF Cheddar Cheese (for sprinkling)

Make your mashed cauliflower, set aside. Mix the beef broth and yogurt, set "gravy" aside. Cook meat until browned and crumbly, season to taste with pepper. Add tomatoes, mushrooms, parsley, tomato paste, Worcestershire and "gravy". Mix well. Add green beans and cook about 5-10 minutes. Turn mixture into a casserole sprayed with cooking spray. Spread mashed cauliflower evenly over meat. Bake at 400 F. for 25 minutes. Remove and sprinkle with cheese, bake 15 min. more until cheese is melted and bubbly.

Fresh green beans can be substituted for frozen ones if you'd like them to be crispier.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 Pounds lost: 1.6 
 
0
5.5
11
16.5
22
KIERAE's Photo KIERAE SparkPoints: (177,778)
Fitness Minutes: (194,442)
Posts: 39,372
12/11/07 1:20 P

My SparkPage
Send Private Message
Reply
Italian Roll-Ups

1/4 cup pine nuts, coarsely chopped
1 garlic clove, minced
2 TB chopped fresh parsley
2 TB chopped fresh basil
1 TB olive oil
1/4 teaspoon salt
1/8 teaspoon pepper
1-1/2 lb boneless round steak, about 1/2 inch thick
6 slices proscuitto, well trimmed
1 cup beef broth or bouillon
1 oz dried porcini or mushroom of choice (can be fresh)
1/2 cup dry red wine
2 TB cornstarch
1/4 cup cold water
Pine nuts

Directions:

1.In small bowl, combine 1/4 cup chopped pine nuts, garlic, parsley, basil, oil, salt and pepper.

2.Remove fat from steak. Cut into 6 pieces about 3 inches by 4 inches. Pound to 1/4 inch thickness or 4 by 6 inches.

3.Place a slice of proscuitto on each slice of pounded steak. Spoon about 1 TB herb mixture on each. Roll up like a jelly roll; secure with string. Place on bottom of slow cooker.

4.Heat broth/bouillon to boiling. Pour over dried mushrooms. Add to cooker. Pour in wine. Cover; cook on low 6 to 7 hours.

Remove meat; cover and keep warm. Turn pot on high. Dissolve cornstarch in water. Stir liquid into pot. Cover; cook on high 15 to 20 minutes. Spoon over roll-ups. Garnish with additional pine nuts.

Edited by: KIERAE at: 1/8/2008 (18:29)
I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 Pounds lost: 1.6 
 
0
5.5
11
16.5
22
RHALES199's Photo RHALES199 SparkPoints: (27,195)
Fitness Minutes: (9,106)
Posts: 7,246
12/11/07 12:54 P

My SparkPage
Send Private Message
Reply
SLOPPY JOE PIE Phase 1, 2 & 3
1 pound ground beef
1/3 cup onion, chopped (1 1/2 ounces)
2 stalks celery, minced
1 clove garlic, minced
1/2 cup tomato sauce
2 teaspoons Splenda
1 tablespoon white vinegar
1 tablespoon Worcestershire sauce
1 teaspoon mustard
1/2 teaspoon salt
1/4 teaspoon pepper
2 eggs
1/2 cup mayonnaise (used light, and slightly less)
1/4 cup ff half & half
8 ounces ff cheddar cheese, shredded
Brown hamburger w/ onion, celery & garlic; drain fat. Add tomato sauce, Splenda, vinegar, Worcestershire sauce, mustard, salt & pepper. Mix well & let simmer, uncovered, abt 10 min or so just to blend flavors. Put meat mixture in bottom of a greased (I used ICBINB) glass pie plate; mix in about ½ the cheese. Spread remaining cheese over top. Beat eggs in sm bowl & whisk in mayo, cream. Pour custard mixture evenly over cheese. Bake @ 350º 30-35 min til nicely browned. Let stand 10 min before cutting. Makes 6-8 servings (6 servings - 4.5 net carbs each) (8 serving - 3.5 net carbs each) --less if using 1/2 & 1/2, & light mayo
Sloppy Joe – P2
· 2 pounds lean ground beef
· 1/2 cup chopped onion
· 2 celery ribs with leaves, chopped
· 1/4 cup chopped green pepper
· 1 2/3 cups canned crushed tomatoes
· 1/4 cup ketchup (check for 3 or less g of sugar)
· 2 tablespoons Splenda
· 1 tablespoon vinegar
· 1 tablespoon Worcestershire sauce
· 1 tablespoon steak sauce
· 1/2 teaspoon garlic salt
· 1/4 teaspoon ground mustard
· 1/4 teaspoon paprika
· 8 whole-wheat hamburger buns, split
In Dutch oven over med heat, cook beef, onion, celery & green pepper til meat is no longer pink & veggies are tender; drain. Add next nine ingredients; mix well. Simmer, uncovered, 35-40 min, stirring occasionally. Spoon ½ C meat mix on each bun.

Sloppy Garden joes
1 onion, chopped
1 carrot, chopped
1/2 green pepper, chopped
1 lb. ground turkey or chicken1 8 oz. can tomato sauce
1 15 oz. can whole tomatoes, crushed
1 8oz. can mushrooms
1/4 cup barbecue sauce
pepper to taste
8 whole wheat buns
Saute onions, carrot, g pepper & turkey in pan over med-hi heat 5 min. Add tomato sauce, crushed tomatoes, mushrooms, barbecue sauce & seasonings & bring to boil. Reduce heat & simmer 10 min, stirring occasionally.4. Uncover & cook an additional 3 min or til thick. Serve on toasted or plain buns.Serves 8.Reprinted with permission by Public Health ? Seattle & King County


Teams I am on:

Boise Sparks
Idaho Living
Caregivers support (leader)
Celiac & Gluten Free
Frucose Intolerance
Leaving 210- ville
LDS Ladies
Love Kids, Just Don't Have Any
One Person, One Dream (pay it Forward)
People w/ Cerebral Palsy
People w/ DIsabilities on Fixed Income
Plantar Fasciitis
Sleep Apnea
South Beach Diet
Tall Ladies
AZIAS_MOMMY's Photo AZIAS_MOMMY SparkPoints: (20,349)
Fitness Minutes: (3,432)
Posts: 4,446
11/17/07 5:03 P

My SparkPage
Send Private Message
Reply
Cuban dish: "Picadillo" - South Beach Diet Recipe (Phase 1)

Ingredients:

1/4 cup of olive oil
1 medium-sized onion, chopped
1 medium-sized green pepper, seeded and chopped
2 to 3 cloves of garlic, finely chopped
1 pound of lean ground beef
1/2 pound of boiled ham, (find it in the cold cut section), finely chopped
1/2 cup of fresh tomatoes chopped
1/4 cup od pimento-stuffed green olives cut in half and a tablespoon if its juice
1 tablespoon of salt
pepper to taste
1/2 cup of cooking wine (if desired)
1/2 tablespoon of your favorite seasoning, such as ACCENT Seasoning or Mrs Dash

In a casserole, heat the oil over low heat until fragrant, then add the onion, pepper, and garlic, and cook, stirring, 10 minutes.

Add the beef and ham and cook, stirring until brown (the ham will stay pink), 10 to 15 minutes, breaking up large chunks with a wooden spoon. Drain off any excess fat.

Add the cooking wine (or red wide if you are on Phase II), tomatoes, salt and seasoning, along with the olives and a tablespoon of the olive juice. Continue cooking for 10 to 15 minutes.
------------------------------
Meat Crust Pizza - South Beach Diet Recipe (Phase 1)

Brown about 2 pound of extra lean ground beef. Preheat oven to 350 Put beef in a large bowl & mix well with 2 cups of Lf mozzarella cheese. Spread mixture out like a pizza crust on a cookie sheet or a baking stone. Put 1 cup pizza sauce on the mixture. Ragu is ok.(pizza sauce, no sugar in it) Top with 1-2 cups of Lf shredded mozzarella. Top with canadian bacon and or low fat pepperoni slices I usually just use the canadian bacon (optional onions, peppers, anything legal that you like on pizza's.) Cook 15 min. or so (when top cheese starts to brown it is done.) Put foil on rack below to catch any drippings.
------------------------------
Meatloaf - South Beach Diet Recipe (Phase 2)

1 can (6 oz) no-salt-added tomato paste
½ c dry red wine
½ c water
1 clove garlic, minced
½ tsp dried basil leaves
¼ tsp dried oregano

¼ tsp salt
1 lb ground turkey breast
1 c oatmeal
¼ c liquid egg substitute
½ c shredded zucchini



1. Preheat the oven to 350°F. Combine the tomato paste, wine, water, garlic, basil, oregano, and salt in a small saucepan. Bring to a boil, and reduce the heat to low. Simmer, uncovered, for 15 minutes. Set aside.
2. Combine the turkey, oatmeal, egg substitute, zucchini, and ½ cup of the tomato mixture in a large bowl. Mix well. Shape into a loaf, and place in an ungreased 8" x 4" loaf pan. Bake for 45 minutes. Dicard any drippings. Pour ½ cup of the remaining tomato mixture over the top of the loaf. Bake for 15 minutes longer. Remove to a serving platter. Cool for 10 minutes before slicing. Serve the remaining tomato sauce on the side.
-------------------------------
Mongolian Beef - South Beach Diet Recipe (Phase 2)

3/4 pound boneless tender beef steak (I used sirloin)
3 Tablespoons cornstarch (divided)
4 Tablespoons low-sugar teriyaki sauce, divided
1 tablespoon dry sherry
1 clove garlic, minced
1 cup water
1 teaspoon distilled white vinegar
1/4 - 1/2 teaspoon crushed red pepper (I used flakes )
2 tablespoons canola oil, divided
1 bunch green onions, cut into 1 " pieces
1 pepper, chunked ( I used orange, but any is good)

Cut beef actoss grain into strips, then into 1 1/2 " squares. Combine 2 T cornstarch, 1 T teriyaki sauce, sherry and garlic in medium bowl, stir into beef, and let stand for 30 minutes.

Combine water, remaining 1 T cornstarch, 3 T teriyaki sauce, vinegar, and red pepper flakes and set aside.

Heat 1 T of oil in a hot wok or large skillet over high heat. Add beef and stir fry for a couple of minutes until no longer pink. Remove from heat.

Heat remaining 1 T oil in same pan. Add green pepper and other vegetables, reserving mushrooms and onions until the very end. Stir fry these for 4 - 5 minutes.

Add beef, teriyaki sauce mixture, mushrooms and onions and cook while stirring until sauce thickens and boils.
-------------------------------
Sirloin Tips and Mushrooms - South Beach Diet Recipe (Phase 1)

Makes 6 servings.
3 tablespoons olive oil
3 cloves garlic, minced
1 1/2 pounds beef sirloin
1 1/2 cup of fresh mushrooms, chopped
1 cup of fresh tomatoes pureed in food procesor
salt to taste
freshly ground pepper, to taste
3/4 cup red cooking wine
Directions
1 Cut beef into cubes. In a large skillet over
medium/high heat, heat the olive oil and brown beef cubes
with the garlic.
2 Add mushrooms , pureed tomato , salt, pepper
and red cooking wine. Cook for 30 minutes or until beef cubes are
tender. Add a little more cooking wine while cooking if desired.
--------------------------------
Southwestern Ground Beef Chili - South Beach Diet Recipe (Phase 1)

Ingredients:
2 1/2 lbs Ground Beef
1/2 small chopped onion (lg chop)
1 small green bell pepper (lg chop)
1 small red bell pepper (lg chop)
2 tablespoons vegetable oil
1/2 bunch fine chopped fresh cilantro
4 tablespoons chili powder
3 tablespoons ground cumin
2 tablespoons chopped garlic in oil
1/4 teaspoon cayenne pepper
2 teaspoons salt
1 teaspoon black pepper
1/2 teaspoon granulated garlic or garlic powder

Method:
Place the vegetable oil , peppers and onions in a large skillet and cook over a medium high heat until slightly tender. Add in the ground beef and spices and brown .
Cook until well done , stirring all the while. Skim off excess grease as it cools.
-----------------------------
Taco Meatballs - South Beach Diet Recipe (Phase 2)

Ingredients:
1 1/2 lb ground beef (lean)
1 package taco seasoning mix (Taco Bell, Ortega, etc.)
1 green onion, finley diced
2 eggs
1 clove garlic, minced [optional]
1 block sharp cheddar cheese, cut into small cubes
Preheat the oven to 425°F.
Beat eggs and mix all ingredients except the cheese together. Mold a Tablespoon of meat around a cube of cheese to form a small shaped meatball. Repeat with all meat. Place on edged cookie sheet (sprayed with PAM) and bake at 425°F for 7 - 10 minutes or until meat is done and cheese has melted.
Serves 10-15 people. Less than 1 carb per meatball.
-----------------------------


¢¾~*~¢¾ Tawnia¢¾ ~*~¢¾

The butterfly in my ticker is for my daughter...I am doing this for her!

"Weight GAIN waits for no one...neither should weight LOSS!"


KIERAE's Photo KIERAE SparkPoints: (177,778)
Fitness Minutes: (194,442)
Posts: 39,372
11/17/07 11:19 A

My SparkPage
Send Private Message
Reply
BEEF AND VEGGIE CHEESE CASSEROLE- P1

INGREDIENTS:

PAM cooking spray
2 medium tomatoes, sliced
2 medium zucchini, sliced
12 oz. of lean ground beef
2 medium garlic cloves, minced
1 cup canned tomato sauce
2 cups fat-free cottage cheese
1 large egg yolk
1/2 cup low-fat shredded cheddar cheese
1 tbsp parsley, oregano or rosemary, chopped (I used dried)
1/8 tsp salt, or to taste
1/8 tsp black pepper, or to taste

DIRECTIONS:

*Preheat oven to 500 F. Coat a baking sheet with cooking spray and spread tomatoes and zucchini over sheet. Roast vegetables for 10 to 12 minutes.

*Meanwhile, in a large, nonstick skillet, sauté beef and garlic, until beef is browned. Stir in tomato sauce and bring to a simmer.

*Spread beef mixture in a large, shallow baking dish and top with roasted vegetables. Reduce oven temperature to 350 F.

*Whisk together cottage cheese, egg yolk, cheddar cheese, herbs, salt and pepper in a medium bowl. Spoon over roasted vegetables and smooth with a rubber spatula.

*Bake until very hot and bubbling around the edges, about 35 minutes. Cut into six equal pieces and serve.

NOTE:

If preparing casserole in advance and freezing it, make sure to thaw it completely in the refrigerator before baking it. Increase the baking time by 5 to 10 minutes.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 Pounds lost: 1.6 
 
0
5.5
11
16.5
22
KIERAE's Photo KIERAE SparkPoints: (177,778)
Fitness Minutes: (194,442)
Posts: 39,372
11/17/07 10:48 A

My SparkPage
Send Private Message
Reply
Swedish Pot Roast - P1
Serves 4

2 lbs. beef pot roast
1 tsp. nutmeg
1 tsp. cinnamon
1/2 tsp ginger
2 tsp salt
1 tsp. pepper
1 cup onions chopped
1 clove garlic minced
1/2 cup splenda
1/2 cup cooking wine or vinegar
1/2 cup water
4 bay leaves

Preheat oven to 350F
Combine nutmeg, cinnamon, ginger, salt, and pepper.
Remove any visible fat from roast.
Rub spices into meat.
Spray large skillet with cooking spray.
Brown meat on all sides.
Move meat to roasting pan.
Add remaining ingredients and cover.
Bake for 30 minutes per lb. or until the meat thermometer shows 170 F.
Let stand for 10 minutes before carving.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 Pounds lost: 1.6 
 
0
5.5
11
16.5
22
SMOKEY1337's Photo SMOKEY1337 Posts: 60
11/15/07 4:27 P

My SparkPage
Send Private Message
Reply
That's what I'll do then. Thanks again, Kierae. You are a Godsend ;)

~Lee



 
0
5.5
11
16.5
22
KIERAE's Photo KIERAE SparkPoints: (177,778)
Fitness Minutes: (194,442)
Posts: 39,372
11/15/07 3:27 P

My SparkPage
Send Private Message
Reply
Oats are phase 2..tomato sauce is okay for phase 1 though. If you wanted to do a phase 1 meatloaf, you could try grating zucchini and using it.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 Pounds lost: 1.6 
 
0
5.5
11
16.5
22
SMOKEY1337's Photo SMOKEY1337 Posts: 60
11/15/07 2:54 P

My SparkPage
Send Private Message
Reply
Do the oats and tomato sauce make the meatloaf a Phase 2 meal or is it okay for Phase 1?

~Lee



 
0
5.5
11
16.5
22
KIERAE's Photo KIERAE SparkPoints: (177,778)
Fitness Minutes: (194,442)
Posts: 39,372
11/12/07 5:18 P

My SparkPage
Send Private Message
Reply
Mama Weaver's Meatloaf


1 lb. lean ground beef
1 egg
1 T Worcestershire sauce
pinch salt
8 oz. tomato sauce, divided
1 to 1 1/2 cups old fashioned oats
1 1/2 cups lowfat sharp cheddar cheese

Whisk egg together with W sauce, salt, and 1/2 cup tomato sauce. Mix beef in. Stir in oats (enough to make it not sticky).

On a piece of aluminum foil, press out the meat mixture to about 8x10 inches (or as big as you can get it without making holes). Sprinkle with 1 cup of cheese to 1/2 an inch from edges. Roll up into a log lengthwise and transfer to a loaf pan coated with cooking spray.

Cook at 350 degrees for 50 minutes. Pour remaining tomato sauce on top and cook another 15 minutes. Sprinkle with remaining cheese and let rest 10 minutes or until cheese is melted well.

Makes 6-8 slices.




I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 Pounds lost: 1.6 
 
0
5.5
11
16.5
22
KIERAE's Photo KIERAE SparkPoints: (177,778)
Fitness Minutes: (194,442)
Posts: 39,372
11/12/07 5:17 P

My SparkPage
Send Private Message
Reply
Pepperoncini Beef

Prep Time: 10 Minutes
Cook Time: 8 Hours
Ready In: 8 Hours 10 Minutes
Yields: 12 servings

Makes a delicious and simple filling for gyro sandwiches. Serve on bread of choice with provolone or mozzarella cheese, and your choice of condiments. When making the sandwiches, place meat in rolls, cover with cheese, and zap in a microwave for a few seconds. Don't forget to use the pepperoncini in the sandwiches.

INGREDIENTS:
1 (3 pound) beef chuck roast
4 cloves garlic, sliced

1 (16 ounce) jar pepperoncini

DIRECTIONS:
1. Make small cuts in roast, and insert garlic slices in cuts. Place roast in the slow cooker, and pour the entire contents of the jar of pepperoncini, including liquid, over meat.
2. Cover, and cook on Low for 6 to 8 hours.


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 Pounds lost: 1.6 
 
0
5.5
11
16.5
22
Page: 1 of (1)  

Report Innappropriate Post

Other South Beach Diet (Lifestyle!) South Beach Recipes Posts

Topics: Last Post:
Pork recipes 1/27/2014 3:45:26 PM
Pasta type recipes 12/29/2013 2:54:43 PM
Fish/Seafood Recipes 1/27/2014 3:39:54 PM
Sides/dips/misc recipes 1/27/2014 3:29:55 PM
My new favorite smoothie! 8/11/2014 7:33:24 PM

Thread URL: http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=2362x318x10036847

Review our Community Guidelines