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Monthly Archives: January 2014

Black Bean Burrito

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How about Meatless Monday? Wouldn’t hurt, huh? Plus this is tasty! You won’t miss the meat. One burrito is under 425 calories so you can still add to the meal. Maybe a dollop of guac?

Black Bean Burritos

Meatless Monday!

2 each tortilla, whole wheat 96% fat free flour
olive oil spray
1 small onion, chopped
1/2 each red bell pepper, chopped
1 teaspoon garlic, minced fine
10 ounces black beans, canned, rinsed and drained
1 teaspoon jalapeno, minced fine
2 ounces cheddar cheese, lowfat, shredded
2 ounces neufchatel cheese
1/2 teaspoon salt
2 tablespoons cilantro, chopped

1. Wrap tortillas in foil and place in oven heated to 350 degrees F (175 degrees C). Bake for 15 minutes or until heated through.

2. Spray skillet with olive oil spray and heat to medium heat. Place onion, bell pepper, garlic and jalapenos in skillet, cook for 4 minutes stirring occasionally. Pour beans into skillet, cook 3 minutes stirring.

3. Add neufchatel, cilantro and salt and cook for 1 minute or until neufchatel melts into veggies.

4. Spoon mixture evenly down center of warmed tortilla and top with cheese. Roll tortillas up. Serve immediately.

Serving idea: You can top with jarred salsa or make a pico de gallo. (more veggies!)

Servings 2.

Per Serving (excluding unknown items): 419 Calories; 12g Fat (26.7% calories from fat); 23g Protein; 54g Carbohydrate; 11g Dietary Fiber; 28mg Cholesterol; 1642mg Sodium.

Exchanges: 1 1/2 Grain(Starch); 2 Lean Meat; 1 Vegetable; 1 Fat.

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Beef Burgandy

Here is a recipe that looked great. It is from MyRecipes.com and looks very yummy!

  • 2 pounds lean beef stew meat
  • 6 tablespoons all-purpose flour (about 1 3/4 ounces)
  • 2 cups (1-inch-thick) slices carrot
  • 1 (16-ounce) package frozen pearl onions, thawed
  • 1 (8-ounce) package mushrooms, stems removed
  • 2 garlic cloves, minced
  • 3/4 cup fat-free, lower-sodium beef broth
  • 1/2 cup dry red wine
  • 1/4 cup tomato paste
  • 1 1/2 teaspoons salt
  • 1/2 teaspoon dried rosemary
  • 1/4 teaspoon dried thyme
  • 1/2 teaspoon freshly ground black pepper
  • 8 ounces uncooked egg noodles
  • 1/4 cup chopped fresh thyme
  1. 1. Place beef in a large bowl; sprinkle with flour, tossing well to coat. Place beef mixture, carrot, onions, mushrooms, and garlic in an electric slow cooker. Combine beef broth and next 6 ingredients (through pepper); stir into beef mixture. Cover and cook on LOW for 8 hours.
  2. 2. Cook noodles according to package directions, omitting salt and fat. Serve beef mixture over noodles; sprinkle with thyme.

Serves 8.

Calories: 357
Calories from fat: 0.0%
Fat: 9.3g
Saturated fat: 3.3g
Monounsaturated fat: 3.8g
Polyunsaturated fat: 0.7g
Protein: 28.4g
Carbohydrate: 38.9g
Fiber: 2.5g
Cholesterol: 94mg
Iron: 4.7mg
Sodium: 637mg
Calcium: 53mg

Exchanges: 1 1/2 Grain(Starch); 4 1/2 Lean Meat; 2 Vegetable; 2 Fat.

Vegetable Beef Soup

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3/4 pound beef tips

28 ounces crushed tomatoes

14 ounces beef broth

1 cup baby carrots

1 cup frozen corn kernels

1 can green beans, canned, drained

1 large onion, diced

2 stalks celery, chopped

2 medium potatoes, peeled and chopped

3 tablespoons Italian seasoning

salt and pepper, to taste

 

Brown beef tips in a nonstick skillet that has been sprayed with olive oil spray.

In a large crockpot add all the ingredients.

Cook on low for 7 hours.

6 servings. 149 calories per serving.

1 Starch/Bread, 3 Vegetables, ½ Lean Meat

Serve with crackers or cornbread.

*If you want a thicker broth, mix a slurry of cornstarch and water and add right before serving. Just use a little because a little goes a LONG way.

Sun-Dried Tomato Hummus

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Sounds yummy!

NancyC

ncSundriedTomHum1nm

I’ve mentioned before how much I love hummus, and this time I tried making Sundried Tomato Hummus! I just love sundried tomatoes and I had found a recipe at AllRecipes that sounded good. It’s made with oil-packed sun-dried tomatoes. I halved most of the recipe, because I didn’t need to make 4 cups of hummus, and used more sun-dried tomatoes in it for a stronger, more tomato-y taste. I also needed to use more lemon juice and olive oil in this hummus because the original recipe was really thick. It’s a little thicker and chunkier than other hummus recipes I’ve made because of the sun-dried tomatoes in it, but it is so good-and I love the fresh basil in it, too!

SUN-DRIED TOMATO HUMMUS by NancyCreative, adapted from AllRecipes

Makes about 2 cups

  • 2 cloves garlic
  • 1/2 teaspoon salt
  • 1/4 cup tahini paste
  • 1/3 cup plus 1 Tablespoon lemon juice

View original post 195 more words

Coffee-Braised Pot Roast with Caramelized Onions

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Eating Well is the provider of this yummy recipe! Use up that left over coffee and have a delicious meal! My calories show higher than theirs. Maybe it is because my program doesn’t count trimming the fat. I dunno.

Coffee Braised Pot Roast

4 pounds chuck roast
1/2 teaspoon salt
1/2 teaspoon black pepper, freshly ground
4 teaspoons extra virgin olive oil, divided
2 large onions, thinly sliced
1 teaspoon dried thyme
3/4 cup brewed coffee, strong
2 tablespoons balsamic vinegar
2 tablespoons cornstarch
2 tablespoons water

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 water to cornstarch and mix. Add cornstarch mixture and cook, whisking, until the gravy thickens slightly, about 1 minute. Season with pepper. Carve the beef and serve with gravy.

Servings: 10

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

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.

Per Serving (excluding unknown items): 410 Calories; 30g Fat (67.5% calories from fat); 29g Protein; 4g Carbohydrate; trace Dietary Fiber; 105mg Cholesterol; 199mg Sodium.

Exchanges: 0 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 0 Fruit; 3 1/2 Fat.

 

4-Step Plan to Conquer Emotional Eating | The Dr. Oz Show

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Do you eat emotionally? I do sometimes. I try to drink low cal or no cal drinks during those emotional times to fill me up or work on whatever emotion is eating me. If I don’t I can end up eating my emotions. Here are some ways to work on emotional eating.

4-Step Plan to Conquer Emotional Eating | The Dr. Oz Show.

 

Supercheap Superfoods Shopping List | The Dr. Oz Show

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Eating healthy seems expensive. Here’s a way to do it on the cheap.

Supercheap Superfoods Shopping List | The Dr. Oz Show.