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Spicy Beef Stew Crock Pot

Serves 8

2 lb. stew beef

½ cup flour seasoned with salt and pepper

1 tablespoon vegetable oil

1 (14 ½ oz.) can of stewed tomatoes

½ cup red wine

½ pound potatoes cut in large chunks

½ carrots cut into large chunks

½ pound rutabaga, cut into large chunks

3 cloves garlic minced

1 tsp each of oregano, cumin and chili powder

½ c. BBQ sauce

¼ c. salsa

2 c. frozen corn

l tsp. salt

1/8 tsp pepper

Directions:

Combine salt, pepper, and flour; toss with beef and brown beef in 1 Tbsp. of oil in skillet.

When browned on all sides, remove from pan and set aside.

Place potatoes in the bottom of the slow cooker.

Combine all ingredients except corn and cook on LOW for 6 to 7 hours

Add corn during the last hour.

Poblano Mexi Chicken Stew

Serves: 10

1 teaspoon canola oil

½ cup chopped celery

 ½ cup chopped carrots

1 cup chopped onions

1 poblano pepper, chopped fine

3 cloves garlic, chopped fine

2 teaspoons chili powder

1 teaspoon cumin

1 teaspoon salt

½ teaspoon black pepper

2 tablespoons flour

5 tomatoes, cut in half and seeds removed and chopped

1 cup frozen corn

1 can low sodium black beans, drained

1 pound boneless, skinless chicken breast, cut into ¼ inch cubes

8 cups low sodium chicken broth

¼ cup chopped fresh cilantro

Directions:

In a large stock pot over medium high heat add oil.

When oil is heated add celery, carrots, onions, poblano pepper, and garlic and sauté for 5 minutes.

Next add the chili powder, cumin, salt, pepper, and flour and sauté an additional 3 minutes.

Add tomatoes, corn, black beans, chicken, and chicken broth and bring to a simmer.

Turn heat to medium low and simmer for an additional 45 minutes remembering to stir occasionally to keep the food from sticking to the bottom of the pot.

Remove from heat and add fresh cilantro and serve.

Note:  This freezes well for up to three months.

Nutrition:  160 calories, 16 grams protein, 3 grams fat (0.5g saturated), 25mg cholesterol, 19 grams carbohydrate, 4 grams fiber, 440mg sodium

Watermelon Salad

Servings: 8

2 cups cubed watermelon

2 teaspoons chopped mint

1/4 cup chopped green onions

2 kiwi fruit, peeled and cubed

1/4 cup fresh lemon juice

1/4 cup raspberry vinegar

3 tablespoons Splenda®

Salt and pepper to taste

Place all ingredients into a large mixing bowl and toss gently.

Refrigerate for 4 hours to give the flavors a chance to blend.

Per serving: 35 calories, 1 g protein, 0 g fat, 0 mg cholesterol, 8 g carbohydrate, 1 g fiber, 6 g sugar, 0 mg sodium

Grilled Antipasto Salad

Servings:8

10 ounces cheese filled tortellini, cooked and chilled.

2 medium tomatoes chopped

1 medium onion, chopped

1 medium zucchini, sliced

8 mushrooms, sliced

1/2 cup reduced calorie Italian dressing

Cook tortellini according to package direction.

In a medium bowl add chilled tortellini and all remaining ingredients. 

Toss well.  Serve.

Per serving: 160 calories, 6 g protein, 6 g fat (1.5 g saturated), 15 mg cholesterol, 21 g carbohydrate, 1 g fiber, 2 g sugar, 330 mg sodium

Breakfast- Pear Spiced Oatmeal Bread Pudding

Serves 6

     6         slices day-old whole wheat bread, cubed

     ¾        cup quick cooking oats, uncooked

      1        cup egg substitute, beaten

     2         cups canned pears, in juice, drained and diced

  2 ½        cups nonfat milk

     ½        cup Splenda®

     1         tablespoon vanilla

     1         tablespoon apple pie spice

Preheat oven to 350° F.

Fill a large bowl with cubed day-old bread.

Add oatmeal, egg substitute, pears, milk, sugar substitute, vanilla and or apple pie spice to bread cubes and mix well.

Place mixture in an small 8 x8 baking dish which has been sprayed with non-stick cooking spray. 

Bake until pudding has risen high and medium brown (usually 30 minutes plus). It will rise like a soufflé and fall as it cools.                                  

Per serving: 230 calories, 13 g protein, 3 g fat (0g saturated), 0 mg cholesterol, 39 g carbohydrate, 4 g fiber, 15 g sugar, 280 mg sodium

Chunky Chicken Noodle Soup

  Serves:  6

1             tablespoon butter

1             pound boneless skinless chicken breast cut into ½ inch pieces

1            large celery stalks, sliced thin

1             large carrot, sliced thin

½         cup chopped  onion

½         teaspoon dried basil

¼         teaspoon dried rosemary

¼        teaspoon pepper

½        teaspoon salt

2         teaspoons all purpose flour

6        cups  low sodium chicken broth

2        ounces dry thin egg noodles

Melt butter in a large pot.  Add the chicken, celery, carrots, onion, basil, rosemary, pepper, and salt and sauté for 3 minutes.

Add flour and sauté an additional 2 minutes, stir in chicken broth and bring to a simmer.

Simmer for 20 minutes then add egg noodles and cook an additional 10 minutes.  Serve

Per serving: 190 calories, 24 g protein, 5 g fat (2g saturated), 60 mg cholesterol, 14 g carbohydrate, 1 g fiber, 2 g sugar, 360 mg sodium

Well Seasoned Oven Roasted Pork Tenderloin

Serves: 8    

  2      pounds whole pork tenderloin

  1      tablespoon olive oil

  1      teaspoon garlic powder

  1      teaspoon onion powder

  2      teaspoons paprika

  1      teaspoon salt

  1      teaspoon chili powder

  1      teaspoon dried thyme

  ¼     cup low sodium chicken broth

Preheat oven to 350 F.

In a small bowl combine olive oil, garlic powder, onion powder, paprika, salt, chili powder, and dried thyme.

Mix well; brush mixture all over pork tenderloin.

Pour chicken stock into the roasting pan. (This will keep the juices from burning to the bottom of the pan and makes a great au jus for the pork.)

Place seasoned pork loin on a roasting rack in a shallow baking dish.

Roast uncovered for 35 minutes or until internal temperature reach 160F.

Remove from the oven and let rest for 5 minutes.

Serve.

Per serving: 150 calories, 24 g protein, 6 g fat (2g saturated), 75 mg cholesterol, 0 g carbohydrate, 0 g fiber, 0 g sugar, 350 mg sodium

Stuffed Acorn Squash

Servings: 8

2              acorn squash, halved and seeded

2           tablespoons butter, melted

1/4         teaspoon salt

1/4         teaspoon ground cinnamon

2              cups cooked brown rice

1              cup unsweetened applesauce

1/2         cup chopped celery

1/4         cup chopped toasted pecans

1/4         cup Splenda®

1/2         teaspoon onion powder

1/2         teaspoon ground ginger

Preheat oven to 350 F.

Place squash cut side down in a shallow baking dish.

Bake for 30 minutes.

Turn squash cut side up; brush with melted butter. Sprinkle with salt and cinnamon.

Combine rice, applesauce, celery, pecans, Splenda, onion powder and ginger. Fill squash evenly with rice mixture.

Bake uncovered for 20 to 30 minutes.

Per serving: 160 calories, 2 g protein, 6 g fat (2g saturated), 10 mg cholesterol, 28 g carbohydrate, 3 g fiber, 5 g sugar, 105 mg sodium

Spring Tossed Salad

Serves: 6  Serving Size: 1 ¼ cup

2 hard boiled eggs, chopped

3 slices bacon cooked crisp and chopped

5 cups fresh spinach, rinsed and torn into bite-size pieces

½ cup thinly sliced fresh mushrooms

1 cup sliced fresh strawberries

¼  cup thinly sliced onion

1 kiwi, sliced

½ mandarin orange, peeled and segmented

Sweet and Tangy Mustard Salad Dressing

¼ cup water

2 tablespoon Splenda brown sugar

2 tablespoons apple cider vinegar

½ teaspoon spicy brown mustard

1 dash garlic powder

Directions:

1. In a medium bowl combine all tossed salad items and mix well.
2. In a small mixing bowl combine all salad dressing ingredients and mix well.
3. Place salad dressing over tossed salad and mix well.
4. Serve immediately.

Chef Note:  Do not mix salad dressing with tossed salad until ready to serve to keep the spinach from becoming soggy.

Per serving: 100 calories, 5 g protein, 3.5 g fat (1 g saturated), 75 mg cholesterol, 13 g carbohydrate, 2 g fiber, 8 g sugar, 160 mg sodium

Greek Meatballs

Serves: 6

Serving Size: 4 meatballs with sauce

½ lb  ground lamb

½ lb  ground turkey breast

¼ cup  seasoned bread crumbs

½ cup  reduced fat feta cheese

2 tbsp  chopped fresh parsley

¼ cup  low sodium beef broth

2 cloves garlic, minced

¼ tsp  salt

¼ tsp  pepper

3 cups  no salt added tomato sauce

Directions:

1. In a large bowl, thoroughly combine ground lamb, turkey, bread crumbs, feta cheese, parsley, beef broth, garlic, salt and pepper and mix well.
2. Make 24 - 1 inch meatballs with your hands.
3. In a large pot, add tomato sauce and bring to a light simmer.
4. Add meatballs to sauce and let simmer covered for 25 minutes or until meatballs are thoroughly cooked. DO NOT STIR for 10 minutes or meatballs will break apart.

Per serving: 230 calories, 19 g protein, 11 g fat (4.5 g saturated), 45 mg cholesterol, 15 g carbohydrate, 2 g fiber, 7 g sugar, 270 mg sodium

Note: Ground turkey breast can be substituted for ground lamb.

Dilled Chicken Rice Soup

Serves: 8  Serving Size: 1 ¼ cups

¼ cup butter

1 pound raw boneless skinless chicken breast cut into bite size pieces

1 medium chopped onion

2 carrots sliced into ¼ inch circles

3 ribs of celery cut into ¼ inch pieces

3 cloves fresh garlic minced

½ cup of flour

5 cups chicken broth

1 cup cooked rice

salt and pepper to taste

¼ cup chopped fresh dill

Directions:

1.      In a large pot over medium high heat add butter.

2.      Once butter has melted add chicken, onion, carrots, celery, and garlic and sauté for 5 minutes.

3.      Add flour over chicken and vegetable mixture stirring constantly until vegetables and chicken are well coated.

4.      Continue to cook over medium heat stirring constantly for 2 minutes.

5.      Using a whisk mix in chicken broth  and mix well for 2 minutes or until the soup begins to simmer. Simmer for 5 minutes.

6.      Add rice and dill and let simmer for 3 more minutes .

7.      Remove from heat and serve.

Per serving: 210 calories, 18 g protein, 7 g fat (4 g saturated), 50 mg cholesterol, 19 g carbohydrate, 2 g fiber, 2 g sugar, 170 mg sodium

Culinary Note:  This soup freezes well but you will need to add 1 to 2 cups chicken stock when you defrost and reheat.

Tip: To make the chicken easier to cut into small pieces, partially freeze the chicken and your knife will cut through the raw chicken with ease.

Asparagus and Crab Egg Scramble

Serves: 1   Serving Size: 1 cup

1 teaspoon butter

¼ cup asparagus tips

1 tablespoon chopped onions

¼ teaspoon garlic powder

Dash ground black pepper

½ cup liquid egg substitute

¼ cup lump crab meat

Directions:

1.      In a small sauté pan over medium high heat add butter.

2.      Once butter has melted add asparagus tips and chopped onions and sauté for 5 minutes or until asparagus is fork tender.

3.      Add garlic powder and pepper to the vegetable and mix well.

4.      Pour egg substitute over vegetable mix and add lump crab meat.

5.      Stir mixture lightly over medium high heat trying not to break up the crab meat.  Continue to stir until egg substitute is cooked and no liquid is left in the pan.  Approximately 3 to 5 minutes.

Per serving: 190 calories, 24 g protein, 8 g fat (3 g saturated), 40 mg cholesterol, 4 g carbohydrate, 1 g fiber, 2 g sugar, 390 mg sodium

Cucumber and Apple Salad

Serves:2     Serving Size: 1 cup

1 cup peeled and chopped cucumber

1 cup peeled and chopped apple

¼ teaspoon caraway seeds

1 teaspoon sugar substitute

1 tablespoon fresh lemon juice

1 teaspoon canola oil

Pinch of salt

¼ teaspoon cinnamon

Pinch of ground clove

Directions:

1.      Place all ingredients in a bowl and mix well.

2.      Refrigerate for 1 hour. 

3.      Toss and serve.

Per serving: 60 calories, 1 g protein, 2.5 g fat (0 g saturated), 0 mg cholesterol, 11 g carbohydrate, 2 g fiber, 8 g sugar, 100 mg sodium

Strawberry Lemonade

Serves: 8

Serving size: 8 fl oz

½ cup fresh lemon juice

1 cup mashed strawberries

½ cup Splenda

8 cups water

1 teaspoon vanilla extract.

Directions:

1.       Place all ingredients into a 2 quart pitcher and mix well.

2.       Serve over ice.

Chef Note: If you like it sweeter, just add some more Splenda.

Per serving: 20 calories, 0 g protein, 0 g fat, 0 mg cholesterol, 4 g carbohydrate, 0 g fiber, 1 g sugar, 10 mg sodium

Cucumber and Tomato Cilantro Salad

Serves: 8

Serving size: ½ cup

1 cup peeled, chopped cucumbers

1 cup chopped fresh tomatoes

¼ cup chopped green onions

1 clove fresh garlic, chopped fine

1 tbsp canola oil

1 tbsp fresh lemon juice

2 tbsp chopped fresh cilantro

¼ tsp salt

¼ tsp pepper

Directions:

1. Place all ingredients into a large mixing bowl and mix well.
2. Place in refrigerator until ready to serve.

Chef Note: The longer this sits the better it is.

Per serving: 25 calories, 0 g protein, 2 g fat (0 g saturated), 0 mg cholesterol, 2 g carbohydrate, 0 g fiber, 1 g sugar, 75 mg sodium

Chopped Turkey and Bacon Pita

Serves: 2

Serving size: ½ pita

4 oz cooked fresh turkey breast, chopped

1 slice cooked bacon chopped

2 tbsp chopped tomato

2 tsp diced onion

2 tbsp chopped peeled cucumber

2 tsp chopped fresh parley

2 tsp low fat Italian dressing

1 small whole wheat pita

Directions:

1.       In a medium mixing bowl combine, turkey, bacon, tomato, onion, cucumber, parsley, and Italian dressing and mix well.

2.       Stuff each pita half with half of  turkey bacon mixture.

Chef Note: You can purchase fresh cooked turkey breast in the deli by the rotisserie chicken.

Per serving: 150 calories, 20 g protein, 4 g fat (1 g saturated), 50 mg cholesterol, 9 g carbohydrate, 1 g fiber, 1 g sugar, 270 mg sodium

Chicken Marsala

Serves: 4

Serving size: 6 oz

¼ tsp salt

¼ tsp pepper

¼ cup flour

Four  4 oz boneless, skinless chicken breasts

1 tbsp olive oil

½ cup dry Marsala wine

½ cup low sodium chicken broth

2 tbsp fresh lemon juice

1 cup sliced fresh mushrooms

1 tbsp chopped fresh parsley

Directions:

1.       Mix together salt, pepper, and flour. Coat chicken with seasoned flour.

2.       In a large sauté pan over medium heat, add olive oil.

3.       Sauté chicken until browned on both sides.

4.       Remove chicken to a warm serving platter.

5.       Add wine to pan and stir until wine is heated.

6.       Add broth, lemon juice, and mushrooms. Stir to toss, reduce heat and cook for about 10 minutes until the sauce is partially reduced.

7.       Return browned chicken breasts to pan and spoon sauce over the chicken.

8.       Cover and cook for about 5 to 10 minutes or until chicken reaches internal temperature of 165°F.

9.       Serve sauce over chicken. Garnish with fresh parsley.

Per serving: 240 calories, 28 g protein, 5 g fat (1 g saturated), 65 mg cholesterol, 11 g carbohydrate, 0 g fiber, 3 g sugar, 230 mg sodium

Smoky Salmon Spread

Serves: 8

1 can (15-1/2 oz.) boneless skinless salmon, drained and flaked

1 tablespoon lemon juice

2 teaspoons grated onion

2 teaspoons prepared horseradish

¼ teaspoons liquid smoke

3 drops hot sauce

One 8 oz. pkg. (low fat or fat free) cream cheese, softened

1/3 cup chopped pecans

2 tablespoons minced parsley

Fresh carrot, broccoli, and celery sticks

Combine salmon, lemon juice, onion, horseradish, liquid smoke, hot sauce and cream cheese and blend well.

Chill several hours.

Combine pecans and parsley.

Shape salmon mixture into a fish shape or ball.

Cover entire surface with nut mixture. Chill. Serve with vegetables.

Per serving (made with low fat cream cheese): 170 calories, 13 g protein, 12 g fat (4 g saturated), 50 mg cholesterol, 3 g carbohydrate, 1 g fiber, 2 g sugar, 370 mg sodium

               Slow Cooked Lentil Soup                          with Turkey Sausage

Servings: 10

1 pound lentils, rinsed and drained

1 cup diced celery

1 cup diced onion

1 cup diced carrot

2 cloves garlic, coarsely chopped

12 ounces smoked turkey sausage, sliced

6 cups low sodium chicken broth

2 cans (14.5 ounces each) no salt added diced tomatoes, undrained

2 cups chopped fresh spinach

Juice of 1 lemon

¼ teaspoon ground black pepper

1 tablespoon chopped fresh parsley

Directions:

Combine all ingredients in a 5 to 7-quart slow cooker.

Cover and cook on LOW for 6 to 8 hours, until lentils are tender.

Serve.

Per serving: 270 calories, 19 g protein, 5 g fat (1 g saturated), 20 mg cholesterol, 39 g carbohydrate, 9 g fiber, 6 g sugar, 380 mg sodium

            Cherry Berry Vanilla Oatmeal
Serves: 2

1 3/4 cups water

1 cup quick cooking oats

1/4 cup dried cherries

1/8 teaspoon salt

1/2 teaspoon vanilla extract

2 Tablespoons sugar free strawberry jam

Combine the water, oats, cherries and salt together in a medium sauce pan.

Stir and bring to a boil.

Reduce the heat to a simmer and cook for 1 more minute (5 minutes if using old fashioned oats).

Remove the oatmeal

from the heat. Stir in vanilla extract and strawberry jam.

Divide among two serving dishes.

Per serving: 230 calories, 6 g protein, 3 g fat (0 g saturated), 0 mg cholesterol, 46 g carbohydrate, 9 g fiber, 8 g sugar, 150 mg sodium

Asian Albacore Lettuce Wraps

Servings: 4

1 teaspoon canola oil     

1/4 cup shredded carrots

1/4 cup shredded green cabbage

2 tablespoons sliced water chestnuts

1  clove garlic, minced

1/4 tsp dried ginger

3 tablespoons low sodium soy sauce

1 teaspoon sesame oil

1- 7 ounce albacore in a pouch

4  leaves butter lettuce

Directions

1. In a large sauté pan add canola oil.
2. Once oil is hot add carrots, cabbage, water chestnuts, garlic, and ginger; sauté for 2 minutes.
3. Add low sodium soy and sesame oil and cook an additional 2 minutes, remove from heat.
4. Divide cooked mixture and tuna into 4 equal portions.
5. Next place mixture into the center of large lettuce leaf, roll, and serve immediately.

Nutritional Information

Per serving: 100 calories, 12 g protein, 4 g fat (0 g saturated fat), 25 mg cholesterol, 3 g carbohydrates, 1 g fiber, 1 g sugar, 530 mg sodium

Lemon Ginger Sesame Salad dressing

Servings: 8

3 tablespoons fresh lemon juice

¼ cup canola oil

1 teaspoon sesame oil

½ cup water

2 teaspoon ground ginger           

½ teaspoon ground garlic

1 tablespoon low sodium soy sauce

Directions

1. Place all ingredients into blender and blend for 30 seconds.

Nutritional Information

Per serving: 70 calories, 0 g protein, 8 g fat ( 1g saturated fat), 0 mg cholesterol, 1 g carbohydrates, 0 g fiber, 0 g sugar, 65 mg sodium

Mixed Green Salad with Egg and Gorgonzola Cheese

Servings: 2

3 cups fresh mixed baby greens

1/2 cup chopped apple

3 tablespoons peeled, chopped cucumber

1 hard boiled egg, chopped

1 tablespoon chopped red onion             

2 tablespoons crumbled gorgonzola cheese

2 teaspoons raspberry vinegar

2 teaspoons canola oil

Directions

1. Place all ingredients into bowl and toss well.
2. Serve

Nutritional Information

Per serving: 130 calories, 6 g protein, 9 g fat ( 3 g saturated fat), 110 mg cholesterol, 9 g carbohydrates, 2 g fiber, 5 g sugar, 135 mg sodium

Wilted Spinach Sauté with Lemon  and Garlic

Serves: 2

1 ½ teaspoons canola oil

4 cups fresh baby leaf spinach

1 tablespoon chopped fresh garlic

1 teaspoon fresh lemon juice

½ teaspoon salt

¼ teaspoon black pepper

Directions

1. In a large sauté pan add canola oil.
2. When oil is hot remaining ingredients and sauté for 2 minutes.
3. Divide into two equal portions and serve.

Nutritional Information

Per serving: 60 calories, 1 g protein, 4 g fat ( 0 g saturated fat), 0 mg cholesterol, 7 g carbohydrates, 2 g fiber, 0 g sugar, 370 mg sodium

Yes, it's easy to pick up a rotisserie chicken at the store if you are short on time but you can roast a whole chicken at home if you have time and save yourself some money.  It will also be more moist and fresher than store-bought.

 The breast and wings, also known as the white meat, have less fat and need to be cooked to 165F degrees.  The thigh and chicken legs, known as the dark meat, have more fat and need to be cooked to 185F degree to be done.  When roasting they both come together like a perfect symphony, where the two temps take almost the exact time in the oven.  The dark meat sits more on the outside and is exposed to more of heat, while the white meat sits more tucked in and gets less heat exposure.

When roasting a whole chicken, figure in approximately 20 minutes per pound when your oven is set at 350F degrees.   To crisp the skin and sear in all the juices, preheat your oven to 450F degrees.  Next roast your chicken for 10 minutes.  Then turn your oven down to 350F degrees to finish roasting.

It’s also important when roasting to use a roasting rack and a roasting pan with no more than 2 ½ to 3 inch sides.  The rack lifts the poultry out of the pan and allows the poultry to be roasted all the way around.  If you don't use a rack, the chicken sits in the fat as it cooks and it will be greasy. As for the pan, the sides need to be lower so it does not shield the heat from the chicken and keep it from cooking correctly.  Before roasting you want to add enough liquid (I like to use canned chicken stock) to fill the pan ¼ of an inch up the sides.  This will start your stock for gravy and also keep the dripping from the chicken from burning when hitting the bottom of the pan.

Under no circumstances should you wrap or cover your chicken when roasting.  This will either break the sear or keep the chicken from forming a tight sear and your chicken will be chewy and dry.

On Sunday My kids and I were out running errands early in the morning.  We decided to eat out and my boys pleaded to go to an all you can eat restaurant chain.  They know how I feel about these types of places where they serve you like cattle with troths of food just lined up waiting for the heard to come and eat, but for a child its pure bliss.  I will tell you as a chef the words “ALL YOU CAN EAT” brings out lots of people, but for all the wrong reasons.  As I set eating my small piece of tough steak and overcooked scrambled eggs with my side of frozen fruit, I watched as people piled their plates high with pancakes, French toast, sausage, tacos, and pizza.   Their mind set in my opinion is to see how much they can eat before they feel like they will explode.  On average by looking at the filled plates,  most contained over 1000 calories, and that is just the first trip.  In addition to all of this food they even had the dessert bar open.  With an All You Can Eat restaurant the rules don’t change, eat only what you would as if you where at home, and  think of the all you can eat buffet as a restaurant with a bunch of choices.  As for my kids they did not have dessert after breakfast and no pizza or tacos where on their plates.

Cook Smart…

Chef Dave Fouts