Beef

Slow Cooker Beef Stew

If you’ve read my recipes/blogs here before, you are probably surprised that I’m included a “beef” meal. Well, I’ve been adding some beef back into my diet for a little while now; not a lot, maybe 2 times a month. I decided I wanted some more variety and since I’ve been doing a lot of running (getting ready for my 2nd half marathon in November), I sometimes feel like I need it. So here it is, and it’s amazing!

 

Slow Cooker Beef Stew

Slow Cooker Beef Stew

1 lb. lean stew beef
1/4 cup whole wheat flour (plus some more for coating)
3 Tablespoons olive oil
1/2 cup chopped onion
1 Tablespoon chopped garlic
3 Tablespoons tomato paste
4 cups low sodium beef broth
3 bay leaves
1/2 teaspoon ground allspice
1/2 teaspoon thyme
1/4 teaspoon black pepper
2 cups (approximately) chopped carrots (I use baby carrots and cut them in half)
2 cups (approximately) chopped potatoes
1 cup frozen peas

Spray your slow cooker with non-stick cooking spray. Place about 3-4 Tablespoons of whole wheat flour into a zip lock bag; add in a few shakes of black pepper and garlic powder, shake it up. Put all of the stew beef cubes into the bag and shake to coat well. Heat 2 Tablespoons of the oil in a large skillet over medium heat. Add the beef cubes a few at a time to the pan and lightly brown on all sides. When they are brown, remove them and add them to the slow cooker. Once you browned all of the beef add the onion to the same skillet and cook for 2 – 3 minutes (just to very lightly soften them), add garlic and cook for about another 1 minute. Transfer the onion and garlic to the slow cooker with the beef and add in the carrots and potatoes. Add the remaining 1 Tablespoon oil to the skillet (still on medium heat). Add the tomato paste and stir until the oil begins to turn brick-red, about 1 minute. Add the flour and using a wire whisk get it completely incorporated into the paste/oil mixture; cooking for a couple of minutes. Add the beef broth a little at a time, making sure to get each addition completely incorporated before adding more. Once you’ve added all of the broth, add in the bay leaves, thyme, allspice, and pepper; bring to a simmer, whisking all the time, until it is smooth and thickens slightly, about 4 minutes. Pour into the slow cooker and mix everything well. Cover and cook on low for 7 – 8 hours. Just before you are ready to serve; stir in the frozen peas, replace the cover for about 15 minutes.

Delicious!!

 

 

Pastacos – 169

Sunday night we were getting ready to watch yet another Patriots game (which they won – 😀 ) and I need a meal that is worthy of eating during a football game (which means it needs to have a big fun factor and go nicely with Bud Light). I wanted to make tacos, but I was out of taco shells. Game time was approaching and we were all hungry, so I needed something that would come together quick. What I decided on is a combination of pasta and tacos…hence the name PAStacos. It’s quick, easy, and delicious!

Pastacos

Pastacos

1 lb. ground turkey or ground beef
1 teaspoon olive oil
1 Tablespoon chili powder
3/4 teaspoon garlic powder
3/4 teaspoon onion powder
1/2 teaspoon crushed red pepper flakes
3/4 teaspoon cayenne pepper
1/2 teaspoon dried oregano
3/4 teaspoon paprika
1 – 1/2 teaspoons ground cumin
1 teaspoon black pepper
2 Tablespoons minced jalapeno peppers
1 can fat-free refried beans
2 – 15 oz. cans no salt added diced tomatoes
1 – 8 oz. can no salt added tomato sauce
1 – 12 oz. box Rotini, cooked and drained (no salt added)
low-fat cheddar and/or jack cheese for topping

Brown turkey in olive oil over medium-high heat in a large skillet. Season with chili powder, garlic, powder, onion powder, red pepper flakes, cayenne, oregano, paprika, cumin and black pepper. When the turkey is nicely browned and cooked through add jalapeno peppers, beans, tomatoes and sauce. Mix well and cook for 4-5 minutes. Add turkey mixture to cooked and drained pasta and toss well. Serve with shredded low-fat cheddar or jack cheese.

Healthy Tacos – 195 to go!

Healthy Tacos

Healthy Tacos

1 lb. ground beef or ground turkey
1 recipe “Taco Seasoning” (see below)
1  can fat free re-fried beans
2 bags Success Brown Rice, cooked and drained
2 cans diced, no salt added tomatoes
2 Tablespoons minced jalapeno peppers

Brown ground beef or turkey add taco seasoning; mix well. Addre-fried beans and mix well, then add tomatoes and jalapenos. Cook, stirring constantly, over medium heat 2 – 3 minutes. Add the brown rice and mix well. Continue stirring over a low heat for a minute or so.

Serve in taco shells with low-free plain yogurt, low-free cheddar and/or Jack cheese, shredded lettuce, and salsa (look for a low-salt, low-sugar variety or make your own…recipe coming soon!).

Taco Seasoning

1 Tablespoon chili powder
3/4 teaspoon garlic powder
3/4 teaspoon onion powder
1/2 teaspoon crushed red pepper flakes
3/4 teaspoon cayenne pepper
1/2 teaspoon dried oregano
3/4 teaspoon paprika
1 1/2 teaspoons ground cumin
1/4 teaspoon black pepper

Mix all ingredients in a small bowl.