Monthly Archives: November 2012

Classic Pot Roast

This classic pot roast is a sure fire winner for any family meal or holiday dinner party. Serve with some freshly baked bread for soaking up the delicious cooking liquid!

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Ingredients:
1 tsp olive oil
1 (3-pound) boneless chuck roast, trimmed of fat
1 tsp salt
1/4 tsp black pepper
2 cups coarsely chopped onion
1 cup dry red wine
4 thyme sprigs
3 garlic cloves, chopped
1 can low-sodium beef broth
1 bay leaf
4 large carrots, peeled and cut diagonally into 1-inch pieces
2 lbs Yukon gold potatoes, peeled and cut into 2-inch pieces
fresh thyme leaves for garnish

Directions:
1. Preheat oven to 350 degrees F.
2. Heat olive oil in a large Dutch oven over medium-high heat. Sprinkle chuck roast with salt and pepper. Add roast to pan and cook 5 minutes. Turn to brown on all sides. Remove roast from pan. Add onion and sauté 8 minutes or until tender.
3. Return browned roast to pan. Add the red wine, thyme sprigs, garlic, beef broth, and bay leaf to pan. Bring to a simmer. Cover pan and bake at 350 degrees for 1 1/2 hours or until roast is almost tender.
4. Add carrots and potatoes to pan. Cover and bake an additional 1 hour or until vegetables are tender. Remove bay leaf and thyme sprigs prior to serving. Shred meat with 2 forks and serve with vegetables and cooking liquid. Garnish with fresh thyme leaves.

Yield: 10 servings

Nutritional Information per Serving: 307 calories, 10.4 g total fat, 3.5 g saturated fat, 28.6 g protein, 23.7 g carbohydrate, 2.8 g fiber, 85 mg cholesterol

Cooking Light, October 2006

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Roasted Butternut Squash Soup

Roasting the squash brings out its natural sweetness. Serve with some crusty bread and a fresh salad for a complete meal. 

Ingredients:
1 small butternut squash
2 tsp canola oil, divided
1 cup diced celery
1 1/2 cups diced yellow onion
1 1/2 cups spinach
2 cloves garlic, minced
1 cup diced carrot
4 cups low-sodium vegetable stock
2 tsp sage
1/2 tsp nutmeg
1 tsp black pepper

Directions:
1. Cut squash into half-inch pieces. Toss with 1 tsp oil and place in a roasting pan. Roast at 400 for 40 minutes or until tender and starting to brown.
2. Add remaining oil to a large pot. Add vegetables and saute over medium heat until vegetables are tender. Add stock, spices, and squash to pot. Simmer for a few minutes.
3. Carefully puree soup with a stick blender or process soup in batches in a blender or food processor. Return pureed soup to pot and bring back to a simmer. Serve immediately.

Yield: 4 servings

Nutrition Information per Serving: 195 calories, 3 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 4 g protein, 7.5 g fiber, 38 g carbohydrate

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Chicken and Bow Tie Pasta Salad

Use leftover chicken or rotisserie chicken from the grocery store to cut down on preparation time. Great as leftovers the next day too!

Ingredients:
3 cups uncooked bow tie pasta
1/3 cup orange juice
1/4 cup lemon juice
2 Tbsp olive oil
1 Tbsp stone-ground mustard
2 tsp sugar
1 1/4 tsp salt
1/2 tsp black pepper
1 1/2 tsp rice vinegar
2 cups shredded cooked chicken breast
1 1/2 cups seedless red grapes, halved
1 cup thin diagonally cut celery
1/3 cup finely chopped red onion
1/3 cup coarsely chopped walnuts, roasted
3 Tbsp chopped fresh chives
2 Tbsp chopped fresh parsley

Directions:
1. Cook pasta according to package directions. Cool.
2. Combine orange juice, lemon juice, olive oil, mustard, sugar, salt, pepper, and vinegar in a large bowl. Stir with a whisk to combine.
3. Add pasta, chicken, grapes, celery, red onion, walnuts, chives, and parsley to bowl. Toss gently to combine.

Yield: 6 servings

Nutrition Information per Serving: 363 calories, 14.4 g total fat, 2.4 g saturated fat, 18.5 g protein, 42 g carbohydrate, 3.1 g fiber, 33 mg cholesterol

Cooking Light, March 2004

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Brussels Sprouts with Pecans

A great fall vegetable side dish! The sweet buttery flavor helps to mellow the bite of the Brussels sprouts. 

Ingredients:
2 tsp butter
1 cup chopped onion
4 garlic cloves, thinly sliced
8 cups halved and thinly sliced Brussels sprouts
1/2 cup low-sodium chicken broth
1 Tbsp sugar
1/4 tsp salt
8 tsp coarsely chopped pecans, toasted

Directions:
1. Melt butter in a large nonstick skillet over medium-high heat. Add onion and garlic. Saute 4 minutes or until lightly browned.
2. Stir in Brussels sprouts and saute 2 minutes.
3. Add broth and sugar and cook 5 minutes or until liquid almost evaporated. Stir frequently. Stir in salt and sprinkle with pecans.

Yield: 8 servings

Cooking Light, December 2002

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Meatless Monday – Tomato and Asparagus Carbonara

Going meatless once a week may reduce your risk of preventable chronic diseases such as obesity, cardiovascular disease, diabetes, and cancer due to reducing your intake of total fat and increasing intake of healthy alternatives. Just going meatless is not enough to reduce your risk, but it is a great step in the right direction. Preventing chronic diseases is nutrition as well as lifestyle related. (www.meatlessmonday.com)

Ingredients:
3 quarts water
1 Tbsp olive oil
1 lb (1-inch) diagonally cut trimmed asparagus
3 garlic cloves, minced
1 pint cherry tomatoes, halved
1/2 cup pecorino Romano cheese, finely grated
salt and pepper, to taste
1 large egg
8 oz uncooked penne pasta
1/4 cup fresh basil leaves

Directions:
1. Bring water to a boil in a large pot.
2. Heat a large nonstick skillet over medium-high heat. Coat pan with oil. Add asparagus, sauté 3-4 minutes. Add garlic and sauté for an additional minute. Add tomatoes and cook 6 minutes or until tomatoes are tender.
3. Combine cheese, salt, pepper, and egg in a large bowl, stirring with a whisk.
4. Add pasta to boiling water and cook according to package directions. Drain and toss pasta immediately with egg mixture. Add tomato mixture, tossing until sauce thickens. Divide pasta equally among 4 bowls. Sprinkle each serving with 1 Tbsp basil and serve immediately.

Yield: 4 servings

Nutrition Information per Serving: 335 calories, 8.7 g total fat, 3.2 g saturated fat, 14.7 g protein, 50.6 g carbohydrate, 5.2 g fiber, 63 mg cholesterol

Cooking Light, September 2012

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Mexican Turkey Stew

Another great recipe to use up leftover Thanksgiving turkey! Spicy and full of great flavor, you won’t even realize it’s leftovers!

Ingredients:
3 large Anaheim chiles, seeded and halved lengthwise
2 tsp canola oil
cooking spray
1 1/2 cup chopped onion
4 garlic cloves, minced
2 Tbsp ground guajillo chile powder (or ancho chile powder)
1 1/2 tsp dried oregano
4 cups water
3 cups low-sodium chicken broth
1 (15-oz) can golden or white hominy, drained
4 cups leftover shredded cooked turkey breast
1/3 cup chopped fresh cilantro
1/4 tsp salt
1/2 cup roasted unsalted pumpkinseed kernels
1/2 cup thinly sliced radishes
1/2 cup thinly sliced green onions
1/2 cup crumbled queso fresco cheese
lime wedges

Directions:
1. Preheat broiler. Place pepper halves, skin side up, on a foil-lined baking sheet. Broil 6 minutes or until blackened. Place in a paper bag and close tightly. Let stand for 15 minutes. Peel and chop; set aside.
2. Heat oil in a large Dutch oven coated with cooking spray over medium heat. Add onion to pan and cook 6 minutes, stirring occasionally. Add garlic, cook an additional minute. Add chile powder and oregano, cook an additional minute, stirring constantly.
3. Stir in 4 cups water, broth, and hominy; bring to a boil. Reduce heat, simmer uncovered for 10 minutes. Stir in anaheim chiles and turkey and cook for 2 minutes. Stir in cilantro and salt, cook 3 minutes.
4. Ladle into bowls. Top with pumpkinseed kernels, radishes, green onions, and cheese. Garnish with lime wedges.

Yield: 8 servings

Cooking Light, November 2010

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Red Cabbage, Cranberry, and Apple Slaw

This is a great side dish for a large holiday meal. It can be made ahead of time which frees you up to cook the rest of the meal. Let it marinate in the fridge and just add in freshly sliced apples just prior to serving! A perfect light side dish for a typically heavy holiday meal.

Ingredients:
5 cups thinly sliced red cabbage
1/2 cup dried cranberries
1/3 cup rice vinegar
1/3 cup sugar
2 Tbsp white wine vinegar
2 tsp olive oil
3/4 tsp salt
1/2 tsp black pepper
2 1/4 cups thinly sliced Granny Smith apples (slice and add right before serving)
1/4 cup chopped pecans

Directions:
1. Combine cabbage and cranberries in a large bowl.
2. Combine rice vinegar, sugar, white wine vinegar, olive oil, salt, and pepper in a small bowl. Stir well with a whisk. Drizzle over cabbage mixture, tossing gently to coat. Cover and chill  hours.
3. Right before serving, add apple and toss well to combine. Sprinkle salad with pecans

Yield: 8 servings

Nutrition Information per Serving: 131 calories, 4.2 g fat, 0.4 g saturated fat, 1.7 g protein, 23.6 g carbohydrate, 3.8 g fiber, 0 mg cholesterol, 46 mg calcium

Cooking Light, December 2003

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