Friday, December 2, 2011

Healthy Sloppy Joes or Stuffed Peppers

For a yummy alternative make the sloppy joe mix, stuff it in bell peppers, top with your favorite cheese, and put it under the broiler for 5-10 minutes or until cheese is golden and bubbly.

FORMULA:

1 lb. ground turkey, beef or vegetarian ground meat, or 28 – 30 oz. pinto beans, drained and rinsed
1/2 yellow onion, finely diced
1 red or yellow bell pepper, finely diced
1 large carrot, finely diced
15 oz. tomato sauce
1 Tbsp. brown sugar
2 Tbsp. Worcestershire sauce
2 Tbsp. ketchup
8 whole wheat buns, (or use taco shells)

PROCESS:

In a large skillet over medium heat, brown the meat in its own juices until it is almost cooked through. (If you are using vegetarian ground “meat” or the beans, add them after the tomato sauce instead). (Meanwhile, start the potato chips, if you are serving them.)
Drain off the excess liquid, if necessary, and add the diced vegetables to the skillet (if you are making a meatless version, heat 1 Tbsp. olive oil in the skillet before adding the vegetables).
Sauté the mixture for 2 minutes and add all the remaining ingredients, except the buns. Bring it to a boil, reduce the heat, cover the skillet, and simmer it for 15-20 minutes until the vegetables are tender. At this point you can refrigerate or freeze the mixture, or proceed to the next step.
To serve the sandwiches, lightly toast the buns and fill each one with a large spoonful of the meat mixture.

Pretzel Rolls

I got this recipe from Pennies on a Platter.  These are sooooo good.

FORMULA:

  • 3/4 cup water
  • 1 teaspoon instant yeast
  • 2 1/4 cup flour
  • 2 Tablespoons unsalted butter, melted then cooled to room temperature
  • 1 teaspoon sugar
  • 1 teaspoon salt
  • 1/4 cup baking soda
  • 1 egg, beaten
  • Kosher or pretzel salt to top rolls
PROCESS:



In a large mixing bowl, combine the water, yeast, flour, butter, sugar and salt. If using a stand mixer, use the dough hook attachment to mix the ingredients, then knead at medium-high speed for 1 minutes. (This will help develop some gluten.) If not using a stand mixer, you can also do this by hand or with a hand mixer fitted with the dough hooks. Shape the dough into a ball and place it back into the mixing bowl. Cover with clean kitchen towel and let rise for 1 hour or until doubled in size. 

Transfer the dough to a lightly floured surface. Separate into 4 equal portions if making hamburger sized buns or 8 equal portions if making dinner rolls. Form into balls by pulling the sides to the center and pinching to seal. Place the formed rolls, seam side down, onto a parchment or silicone mat lined baking sheet. Cover with the towel and allow to rise again for 30 minutes. 

Heat the oven to 425F degrees. Bring 2 quarts of water to a boil in a large sauce pan, then add 1/4 cup of baking soda. Boil each roll for 1 minute, flipping over halfway. Place the boiled rolls back onto the lined baking sheet, seam side down. Brush the tops with beaten egg, then lightly sprinkle with salt. Slice a shallow "X" into the top of each roll, then bake for 15 to 20 minutes. 

Serve warm or at room temperature. You can also freeze for later use in a freezer bag once cooled to room temperature. Microwave for 30 seconds to thaw. (If not consuming the same day they are baked, freeze right away to preserve freshness.)

Zuppa Toscana

Zuppa Toscana is our favorite.  I finally found a recipe that I like.  I adapted it from The Pioneer Woman.

FORMULA:
  • 1/2 bunches Kale, Picked Over, Cleaned, And Torn Into Bite Sized Pieces
  • 12 whole Red Potatoes, Sliced Thin
  • 1 whole Onion, Chopped
  • 1-1/2 pound Italian Sausage
  • 1/2 teaspoon Red Pepper Flakes (more To Taste)
  • 2 cups Low Sodium Chicken Broth
  • 2 cups Whole Milk
  • 4 cups Half-and-half
  • Splash Of Heavy Cream
  • Fresh Or Dried Oregano
  • Black Pepper To Taste
PROCESS:

Prepare the kale and set it aside.

In a medium pot. boil sliced potatoes until tender. Drain and set aside.

In a large pot, crumble and brown the Italian sausage. Drain as much as the fat as you can. Stir in the red pepper flakes, oregano, chicken broth, milk, and half-and-half. Simmer for 30 minutes.

Give it a taste and adjust seasonings as needed. Add the potatoes, a splash of heavy cream for richness, then stir in the kale. Simmer an additional 10-15 minutes, then serve.

Mongolian Beef

Serves 2 (can easily be doubled to serve 4)
From Elly Says Opa who adapted from Pink Bites

Note: Toss in broccoli, snow peas, or any veggie of your choosing during the last five minutes of cooking, making this more of a wholesome one pot meal. 


FORMULA:

  • 2/3 lb. flank steak, sliced across the grain
  • 3 Tbsp. corn starch
  • 3 tsp. canola oil, divided
  • 1/2 tsp. grated ginger
  • 2 cloves garlic, minced
  • 1/3 cup low-sodium soy sauce
  • 1/3 cup water
  • 1/4 cup brown sugar
  • 1/4 tsp. (heaping) red pepper flakes
  • 2-3 large scallions, sliced
PROCESS:

1. Pat the steak pieces with a paper towel to get rid of any moisture. Toss the steak and cornstarch together; shake of excess cornstarch using a fine strainer.
2. Mix together the soy sauce, water, brown sugar and red pepper flakes in a small bowl or large measuring cup.
3. Heat half the oil in a wok or large fry-pan at medium-high heat and add the ginger and garlic.  Cook for 30 seconds, or until fragrant, then add the soy sauce mixture. Cook for about 2 minutes and transfer back to the bowl or measuring cup.
4. Turn the heat up on the wok and add the remaining oil. Add the beef and cook, stirring until just browned.
5. Pour the sauce back in and let it cook with the meat. Simmer for around 5 minutes or until thickened. Place beef mixture on top of a bed of brown rice and garnish with scallions. Serve with a side of steamed veggies dolloped with leftover soy sauce mixture (or see note above).