Guest Blog: Slow Cooker Cuban-Style Beef Stew By Shelby Kinnaird

 

Cuban-Style Beef Stew called Carne con Papas Served Up on Livliga!

Fall has arrived and you know what that means: it’s slow cooker season! Dust off your pot and let’s make a Cuban-Style Beef Stew called Carne con Papas.

When I told my friend Anna Norton, CEO of DiabetesSisters, that I was writing a healthy slow cooker cookbook, she told me about a traditional Cuban recipe from her mother, Caridad Tang. Anna had taken her mother’s recipe and adapted it for both the slow cooker and to make it more diabetes-friendly. She wanted to make sure she exposed her son to the foods of her childhood.

Let me tell you, after this dish had been cooking for a few hours, I couldn’t help but be reminded of the beef stew my mom and grandma used to make. The aroma was intoxicating and very familiar even though I don’t have a drop of Cuban blood in me.

Cuban-Style Beef Stew ready for Slow Cooking!

This stew may just bring back some childhood memories for you too, no matter where you’re from.

Note: This recipe appears in Diabetes Slow Cooker Cookbook. Diabetes not required to enjoy the book!



Guest Blogger Bio

Shelby Kinnaird, Founder of Put on Your Apron, hosts fun, healthy cooking experiences online and in-person. She has written three books, Diabetes Slow Cooker Cookbook, The Diabetes Cookbook for Electric Pressure Cookers and The Pocket Carbohydrate Counter for Diabetes. A passionate diabetes advocate, Shelby leads two DiabetesSisters support groups in Richmond, Virginia. She has lived with Type 2 diabetes since 1999.

 

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Livliga is souper excited to introduce our new eCookbook all about soups! This is the perfect time of year to indulge in some healthy homemade soups to boost your immunity and tantalize your tastebuds. Check it out...its FREE! 🍜

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Tasty Sloppy Joe—An Update on a Classic

 

There is nothing better than a Sloppy Joe when you are ready for a simple meal that can accommodate a few or many. This recipe is one that is also mindful of your pocketbook.  It has the classic flavor of a Sloppy Joe yet has been updated to be more health-balanced. Try it out and see what you think!

Ingredients

• 1 tablespoon vegetable oil
• 1 medium onion, finely chopped
• ½ yellow bell pepper, finely chopped
• 1 celery stock
• 2 cloves garlic, minced
• 1/8 teaspoon salt
• 1/8 teaspoon ground pepper
• 1 pound lean ground beef
• 1 can (15 ounces) tomato sauce
• 1 tablespoon Worcestershire sauce
• 1 teaspoon brown sugar
• 1 tablespoon tomato paste
• 1 teaspoon cumin
• 4 hamburger buns, split and toasted
  

 

Directions

1. In a large skillet, heat oil over medium-high heat. Add onion, bell pepper, celery, garlic, salt and pepper. Cook, stirring frequently, until vegetables are softened, 5-7 minutes.
2. Add ground beef to skillet. Breaking up meat with your spoon. Cook until no longer pink, 6-8 minutes.
3. Stir tomato sauce and next four ingredients into beef mixture in skillet. Simmer until thickened, stirring occasionally, 6-8 minutes.
4. Spoon onto buns and serve immediately.

 
Nutritional Information
Servings: 4. Calories per serving: 404. Fat 13g; Sodium 917mg; Carbohydrate 35.2g; Fiber 8g; Protein 41.8g


To make it a meal: add a handful of carrot sticks and a piece of fruit, like an apple cut into sections. Or for a dinner try baked fries and a simple tossed green salad

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Monday Motivational Meal

Sometimes you just have to go for a classic. This All American Patty Melt has been updated to make it more health-friendly and less greasy while maximizing tastiness. Serve it up on Livliga's Halsa pattern to ensure it remains a consummate classic!

Try this yummy recipe here!

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Slow Cooker Brisket with Onions—Simple and Scrumptious

 A slow cooker turns a tough, less-expensive cut of beef into a flavorful, hearty meal that's ideal for Hanukkah and for all-types of entertaining. Because of its simplicity and scrumptious flavor, it is sure to become a family favorite. We served ours up on our festive Livliga pattern Celebrate!

I was fortunate to grow up with friends and family who are Jewish. Being included in Hanukkah celebrations was fun and the foods served were delicious. This past year my husband and I got hooked on the Amazon series The Marvelous Mrs. Maisel. At the beginning of the series, in just about every episode, Mrs. Maisel brings a prepared brisket to an audition or to the talent manager at a local comedy club. It brought back memories of those wonderful Hanukkah celebrations and the oh-so-delicious brisket I ate. It made me want to recreate the dish.

To complete the memory I also wanted to serve up latkes with the slow cooked brisket. I searched around, tweaked some recipes and the ultimate results for brisket and latkes is below. I did produce a healthier version of the original recipes but without giving up any of the deliciousness. The tastes lived up to the fond memory and all those gathered around the table enjoyed the dishes.

Slow Cooker Brisket with Onions

Ingredients 

• 1 large yellow onion, thinly sliced 
• 2 garlic cloves, smashed and peeled 
• 1 first cut of beef brisket (4 pounds), trimmed of excess fat 
• 1 teaspoon Kosher salt 
• 1 teaspoon ground pepper 
• 2 cups low-sodium chicken broth 
• 2 tablespoons chopped fresh parsley leaves, for serving 

Directions 

1. In a 5- to 6-quart slow cooker, combine onion and garlic. Season brisket with salt and pepper and place, fat side up, in slow cooker. Add broth. Cover and cook on high until brisket is fork-tender, about 6 hours. Remove brisket and thinly slice against the grain. Serve with onion and some cooking liquid; sprinkle with parsley.
2. If you make this ahead of time, cover and refrigerate brisket in cooking liquid, up to 1 week. Reheat in a 300-degree oven.

Nutritional Information

Serves: 12. Calories: Calories: 289; Total Fat 9.4g; Saturated Fat 3.6g; Cholesterol 135mg; Sodium 124mg; Total Carbohydrate 1.6g; Dietary Fiber 0.3g; Total Sugars 0.6g; Protein 46.4g.

Seasonal Roasted Root Vegetable Latkes 

(Originally from Cooking Light)

Ingredients

• 3 cups roasted root vegetables (potato, parsnip, carrot, turnip, sweet potato), finely chopped (about 14 oz.)
• 1/4 cup finely grated onion
• 1/4 cup chopped fresh flat-leaf parsley
• 3 tablespoons unbleached all-purpose flour
• 2 tablespoons instant potato flakes
• 2 tablespoons chopped fresh dill
• 2 tablespoons fresh lemon juice
• 1/2 teaspoon kosher salt
• 1/2 teaspoon black pepper
• 2 large eggs, lightly beaten
• 1/4 cup vegetable oil, divided
• 1/2 cup light sour cream
• 2 teaspoons prepared horseradish
• 1 teaspoon small fresh dill sprigs

Directions 

1. Place first 11 ingredients in a bowl, stirring to combine. 
2. Heat 2 tablespoons oil in a large nonstick skillet over medium-high. Add 1/4 cup vegetable mixture to pan; flatten slightly. Repeat procedure 5 times to form 6 latkes; 
3. Cook 2 minutes on each side or until golden. Place latkes on a plate; keep warm. 
4. Repeat procedure with remaining 2 tablespoons oil and remaining vegetable mixture. 
5. Combine sour cream and horseradish in a bowl. Top each latke with about 2 teaspoons sour cream mixture. Sprinkle with 1 teaspoon dill sprigs.

Nutritional Information

Serves: 6. Serving Size: 2 latkes. Calories: 196; Fat 14g; Satfat 2g; Unsatfat 11; Protein 4g; Carbohydrates 15g; Fiber 2g; Sugars 4g; Sodium 247mg.

Download Our Free eCookbook:
Living Life to the Fullest with Diabetes

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Slow Cooker Vegetable Beef Soup—A Family-friendly and Budget-friendly Meal

One of the ongoing debates about eating healthy is the challenge to do it on a budget. There is often the underlying assumption that it is not possible to eat healthy on limited resources. It is certainly not easy. We are now seeing that it is possible with a little planning and taking advantage of specific things like cheaper vegetables according to the seasons, sales, as well as buying frozen and canned foods. There are also types of meals that are budget-friendly. MyPlate provides some great resources to help everyone manage healthy eating on a budget.

Soups are one of the categories of meals that are budget-friendly. There are so many varieties. Soups are flexible and can combine any number of ingredients. They can feed a few or many. We all have our favorites. Recently I bought a large bag of frozen mixed vegetables at a great price. Next I wanted to use them to make a variety of meals. One of those meals I wanted to include was a soup. Below is the slow cooker soup recipe I came up with. Everyone loved it and we all thought it got more flavorful with time. It made enough for a couple of meals, which made it the best of budget-friendly meals.

Slow Cooker Vegetable Beef Soup


Ingredients

• 1 Tablespoon olive oil
• 1 lb beef, stew-quality meat, cut into bite-size cubes 
• 1 lb potatoes, cut into cubes
• 1 medium yellow onion, chopped
• 4 cloves garlic, finely chopped 
• 1 teaspoon seasoned salt 
• 1/2 teaspoon pepper 
• 2 bay leaves 
• 2 cans (14 oz each) beef broth, low sodium 
• 1 can (14 oz) diced tomatoes, undrained 
• 1 can (15 to 16 oz) great northern beans, drained and rinsed 
• 2 ½ cups frozen mixed vegetables 

Directions

1. Heat olive oil in skillet. Add onion and garlic. Cook for 2-3 minutes on high. Next add meat and brown on all sides. Place in slow cooker. 
2. Mix in remaining ingredients, except frozen vegetables. 
3. Cover and cook on low heat setting 7 to 8 hours. 
4. Add mixed vegetables. Increase heat setting to High. Cover and cook 20 to 30 minutes longer or until vegetables are crisp-tender. Remove bay leaves before serving. 

Nutritional Information:
Serves 6. Serving size: 1½ cups. Calories: 310. Fat 7.3g (Saturated Fat 2.2g); Sodium 686mg; Protein 15g; Carbohydrate 30.4g; Fiber 6.4g; Sugars 6.1g.

Menu Tip: To make it a meal add a delicious homemade muffin. Here is a link to some of our favorites: Healthy Muffins.

Download Our Free SOUPS eCookbook
and Enjoy Healthy Recipes All Year Long!

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An All American Romantic Dinner

Meatloaf made with Homemade Barbecue Sauce

They say the way to a person’s heart is through their stomach. After years of observation, I know it is true. When you think about it, it makes sense. What better way is there to get to know someone or enjoy someone’s company than over a leisurely and healthy meal? And then what better way is there to show someone how much you care about them than to fix a home cooked meal? Especially in this day and age when time is precious. To create a meal is a true gift.

Another truth is that sometimes simple is the best choice. There is something classic and comforting about a dinner made of meat and potatoes. And there is nothing to say it can't be healthy. Just choose your recipes wisely or use the links I have provided. Keeping it simple can evoke hums of joy and murmurs of delight. There is nothing sexier.

For your next romantic dinner consider an all American menu of meatloaf, mashed potatoes and green beans. For the appetizer deviled eggs are a fun choice and can have creative toppings like bacon, green onions or capers. For dessert there is nothing more American than apple pie. To make it easier, consider making it an apple crisp (and to make it gluten free use oat flour rather than all purpose flour). Voila! You have one delicious dinner to be savored and remembered.

For the meatloaf here is my recipe made with homemade barbecue sauce (a very American food)-

Homemade Barbecue Meatloaf

Ingredients~

For the sauce:

¼ cup ketchup (simple is best without added sugar or salt)

1 teaspoon apple cider vinegar

1 teaspoon worstershire sauce

1 tablespoon brown sugar

⅛ teaspoon cayenne pepper

For the meatloaf:

1 pound 83% lean ground beef

Homemade barbecue sauce, divided in half

¼ cup onion, finely chopped

¼ cup whole wheat bread crumbs (Panko)

½ teaspoon Italian seasoning

¼ cup liquid egg whites

¼ teaspoon ground pepper

Olive oil cooking spray

Directions~

For the sauce:

1. Mix all ingredients together. Once mixed it is ready to use.

For the meatloaf:

1.Combine ½ of the homemade barbecue sauce with all other ingredients.

2. Place mixed ingredients into a loaf pan sprayed with olive oil cooking spray.

3. Top with remaining barbecue sauce.

4. Bake at 370 degrees for 30 minutes. Let stand for 10 minutes before slicing.

Cut into 8 slices. Serves 4: 2 slices each.

Enjoy! And Live Vibrant!

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Changing Habits-- Sharing a Steak

One Steak for Two (photo by LivligaHome)

It is amazing to me how much my eating habits have changed. Actually, I should have started by saying-- It is amazing to me how much my eating habits have HAD to change. Regardless, the change is ongoing and for the better. Take, for instance, grilling and eating steak for dinner. So very different today.

When I was growing up I was served beef regularly for breakfast, lunch and dinner. Have you ever heard of a "minute steak"? They were popular when I was young and often served for breakfast. My mom thought serving a hunk of beef for breakfast was a great way to start the day. When I think back, I am sure it was at least an 8 ounce serving.

The average size of a steak is 8 to 12 ounces and you can certainly buy a T-bone steak which is much larger with a typical size of 20 ounces. When I was growing up the only cut of beef that was available in a smaller size was a Filet Mignon but was considered a luxury, not an everyday choice.

Now we eat less and less beef. A steak is considered a treat. We may have it once a week on the weekend. And since a steak comes in an 8 to 10 ounce serving, I now only buy 1 steak and split it between my husband and me. Such a difference. In reality, I savor the 4 ounces as much if not more than the 10 to 12 ounces I used to eat. There is nothing better than a perfectly grilled steak. Hmmmm....

If for convenience, because of the way they are packaged, or for a better buy, I pick up more than one steak we tend to grill an additonal steak for leftovers and then freeze the rest. There is nothing better than thin slices of steak made into a plentiful steak salad the next day. Check out my blog for other leftover salad ideas.

Steak Salad on a Livliga plate (photo by LivligaHome)

Enjoy! And Live Vibrant!

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Beef Daube, the People’s Bourguignon

We have been having a debate in this household about the difference between Beef Daube and Beef Bourguignon. The differences didn’t seem so obvious to us. We were wondering, is it really the same dish? I decided to go sleuthing. In reality they are both beef stews but each with their own twists of ingredients and flavor.

At first look I saw that Beef Bourguignon is a stew that originates from Burgundy, France. The Beef Daube is also from France but from another region, Provence. Some other elements these beef stews have in common are red wine, beef broth, onion, tomato and mushrooms. Each is typically served over egg noodles or mashed potatoes. Even in these basic ingredients, however, they vary. For the Beef Bourguignon the recipes tend to use tomato paste whereas the Beef Daube uses whole crushed tomatoes. Even the mushrooms can be different. The Daube tends to only use porcini mushrooms. And the Bourguignon adds pearled onions to the stew.

Where they further differ is in these other ingredients. Beef Bourguignon typically has bacon and coats the beef in flour before braising it, which makes a thicker sauce in the end. The Beef Daube doesn’t add flour or bacon but instead can have olives and orange rind.

Bottom line, both recipes are delicious. The difference is in the flavor and calories. Because of the bacon and flour, the Beef Bourguignon tends to be richer and higher in calories. The Beef Daube is not quite as thick and has a brighter taste due to the orange rind and olives.

For weeknights and family dinners I tend to go with the Beef Daube. Hence we call it the People’s Bourguignon. Here is my own recipe:

Ingredients

• 1 package dried porcini mushrooms
• ½ cup boiling water
• 2 teaspoons olive oil
• 10 cloves of garlic, crushed (equals 1 head of garlic)
• 1 medium onion, chopped
• Cooking Spray, olive oil flavored
• 1 boneless chuck roast (2 pounds), cut into 2-inch cubes
• 1 teaspoon salt, divided
• ½ teaspoon ground pepper, divided
• 1 cup red wine
• 3 medium carrots, chopped
• ½ cup low-sodium beef broth
• 2 teaspoons Herbes de Provence
• Pinch of ground clove
• 1 teaspoon orange rind
• 1 (14.5 ounce) can crushed tomato
• 1 bay leaf
• 3 cups cooked wide egg noodles (@ 4 cups uncooked)

Directions

1. Place dried porcini mushrooms in a bowl, Pour boiling water to cover. Let stand 15 – 20 minutes until they are softened and ready to chop. Once chopped, place in slow cooker.
2. Heat oil in a cast-iron skillet. Place the garlic and the onion in the skillet to brown. Cook about 3-5 minutes until the garlic and onion become fragrant.  Remove mixture from skillet and place in the slow cooker.
3. Place the skillet back on the stovetop, spray with olive oil flavored cooking spray. Sprinkle beef with ½ teaspoon salt and ¼ teaspoon pepper. Place beef in skillet. Brown on all sides. Once browned, place the beef in the slow cooker.
4. Place red wine in the skillet, bring to a boil and scrape the sides to loosen any remaining ingredients. Pour the wine into the slow cooker.
5. Add all remaining ingredients to the slow cooker. Cook on high for 1 hour.
6. Change temperature to“low” and cook for 6 hours.
7. Discard bay leaf and serve over noodles.
   

 Nutritional Information

Serves: 6. Serving size: ¾ cup stew; ½ cup noodles. Calories: 366.
 
To make it a meal: add 1 whole wheat roll (110 cal) and a tossed green salad with Sheila’s Light Vinaigrette (30 cal). Total calorie count: 506.

 

 

Re-posted from Sheila's Blog on TheEpochTimes.com. 

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State of Slim Crowd-Pleasing Slow-Cooker Pumpkin Chili with a Livliga Flair

State of Slim Crowd-Pleasing Slow-Cooker Pumpkin Chili is Perfect to Serve Up for One or Share with Company!

The Colorado diet is easy to follow and easy to stick to, I have found. It is not a "quick loss" diet, it is more like a "slow and steady" lifestyle diet. For the first time in my life I am not waiting to get off the plan. I am enjoying the journey. I am actually enticed by how I can make it more interesting while keeping to the basic tenets.

The recipes are solid. They are also very helpful since ingredients are very specific to reigniting your metabolism and keeping you satisfied between meals. Trigger foods are also eliminated. There is nothing that qualifies as a dessert but there are foods that qualify as treats...like chocolate muffins and pancakes or smoothies. Carbs are virtually eliminated, mainly found naturally in the vegetables you eat.

For Perfect Portions Make Sure to Use LivSpoons!

One ingredient that is used a lot in the Colorado Diet is pumpkin. Pumpkin, as it turns out, has many health benefits. The high fiber in it keeps you full. The minerals, like potassium keep your muscles at high performance so you can avoid muscle cramping as you ramp up your exercise as part of the lifestyle plan. Then there is the fact that it is low in carbs and has the famous Vitamin "T". The low carbs don't spike your blood sugar which helps to encourage your metabolism to increase its fat burning. Vitamin T helps regulate your metabolism, keeping it revved up. Bottom line, we need to eat more pumpkin.

Pumpkin is easy to buy as a puree with nothing added. The State of Slim includes a few recipes that include it as an ingredient. One such recipe is the Crowd-Pleasing Slow-Cooker Pumpkin Chili. 

It is a tasty recipe but I thought I could make it a little more flavorful and give it a bit more texture with a few additions and changes. Here is the Livliga version:

State of Slim Crowd-Pleasing Slow-Cooker Pumpkin Chili with a Livliga flair

Ingredients
1 pound extra-lean ground beef or turkey breast
1 yellow onion, chopped
2 yellow bell peppers, chopped
4 stalks of celery, chopped
2 tablespoons pickled jalapeno chile pepper (optional)
4 cloves garlic, finely chopped
1 can (15 ounces) unsweetened 100% pure pumpkin puree
1 can (14 ounces) diced tomatoes
1 tablespoon chili powder (or more to taste)
2 teaspoons ground cumin
2 teaspoons thyme
pinch of sea salt
Freshly ground black pepper
Cooking Spray

Directions
1. Spray a cast-iron skillet with cooking spray. Place the chopped onion and garlic in the skillet and sautee for about 4 or 5 minutes, until the onion starts to brown.
2. Add the meat and brown with the onion mixture. Once the meat is nearly brown add the chopped celery and yellow pepper. Continue cooking for about 4 minutes.
3. In a 3 - 4 quart slow cooker add the meat mixture and all other ingredients. Set the cooker on low for 5 - 6 hours. Vegetables should be tender.
4. Serve hot. Top with a tablespoon of Greek yogurt and some fresh parsley for visual appeal.

Yield: 4 servings. Serving size: about 1½ cups.

Slow-Cooker Pumpkin Chili Served Up on Livliga!

Enjoy! And Live Vibrant! And Eat Mindfully.

Download Our Free SOUPS eCookbook
and Enjoy Healthy Recipes All Year Long!

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Updating a Classic—The All American Patty Melt

Updating a Classic—The All American Patty Melt Served Up on Vivente!

This past week I took on the challenge of updating another classic—the All American Patty Melt. There are foods we have grown up with that are our comfort food. These recipes remind us of what is good in life. A mouthful of a favorite can cause us to close our eyes and moan with delight. Often, however, these dishes are filled with fatty ingredients, salt and the ever-present sugar.  I have learned from some modern-day chefs, like Rocco DiSpirito, that it is possible to update favorites and make them healthier without giving up the flavor and satisfaction. In fact, we should settle for nothing less. I thought I would try my hand with the All American Patty Melt.

In order to update the All American Patty Melt I focused on eliminating a lot of the fat. I did this by changing the meat to turkey, limiting the oil and choosing a cheese for the top of the All American Patty Melt that has less calories in fat. The salt used was less than ½ tsp and was mixed with herbs. There was no refined sugar used in the making of this recipe.

The Updated and Healthier All American Patty Melt was a BIG hit. There was the same satisfying “mmm…”s coming from my family members. More than once there were comments like “This is really good!” and “Wow, I love the flavors!.”  The verdict is in: you can update and make a longtime favorite recipe healthier and equally satisfying.  We now have a new classic to look forward to. The recipe is below:

Ingredients—

• 1 lbs ground turkey meat
• ¼ tsp onion salt
• ⅛ tsp coarsely ground pepper
• ¼ tsp paprika
• ½ tsp dried minced onion
• 1 egg
• 1 tsp herbes de Provence
• 2 tsp olive oil, divided
• Cooking Spray, Olive Oil flavored
• 1 sweet onion, thinly sliced
• 1 pinch Gayle’s Herb Salt
• 1 8oz container of sliced mushrooms
• 1 tbls dry sherry
• 4 slices provolone cheese, ultra thin
• 4 tsp Dijon mustard
• 8 slices of Jewish Rye bread

Directions—

1. Place ground turkey meat and next 6 ingredients in a bowl. Mix ingredients together well.
2. Divide turkey meat mixture into 4 equal parts. Form the 4 parts into elongated oval patties (to fit better in the rye bread sandwich).
3. Spray cast-iron skillet with cooking spray. Add 1 tsp of olive oil. Place the patties in the skillet. Cook the patties for about 8 minutes, 4 minutes on each side, or until done. Add a slice of provolone to the top of each patty. Keep warm.
4. At the same time the patties are cooking, in another skillet, spray cooking spray and add the other 1 tsp of olive oil. Place the sliced onions in the heated skillet. Cook for about 3 minutes. Add the mushrooms. Cook the mixture for 7 minutes, stirring regularly. The onions and mushrooms should be slightly browned and softened.
5. Add the sherry to the onion mixture. Cook for about 2 minutes.
6. Spray olive oil cooking spray on the rye bread. Grill in skillet until toasted on both sides.
7. Assemble the All American Patty Melt ingredients. Spread 1 tsp of Dijon mustard on one side of 4 slices of bread. Place the patties on top. Separate the onion mixture into fourths. Place ¼ mixture on top of each patty. Top the patties with the remaining slices of bread. Serve.

Serves 4. Serving size: 1 sandwich. Calories 457.

To make it a meal add a tossed green salad with 2 tablespoons of my light and lemony vinaigrette for 25 calories. Total calories for the meal: 482.





 Re-posted from Sheila's Blog on TheEpochTimes.com

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Time for Steak-- Seared Steaks with Red Wine & Fresh Cherry Sauce

Seared Steaks with Red Wine & Fresh Cherry Sauce @livligahome

It is easier and easier to find quick and healthy recipes that are also tasty and visually appealing. This dinner came from the July 2013 Cooking Light magazine. I continue to be very impressed with their recipes and menus. In fact, they are hard to beat for consistently delivering as advertised. Remember, I am a mom with a start up business who is committed to providing meals that are healthy. Cooking Light has no idea who I am but they do know what I need, just like so many of us!

This dinner was completely prepared by my daughter. She is preparing more and more multi-recipe meals, a big step forward from the crock pot meals she did exclusively for a while. It is exciting to see her develop these complex skills of preparing different dishes and in a way that puts a meal on the table at one time! The key is in picking recipes that are not overwhelming in ingredients and steps.

My daughter did a fantastic job in preparing this dish. I was available for feedback, working on my computer in the kitchen.  We changed the dinner menu as suggested by Cooking Light. One change to simplify the dinner plan (steamed Chinese pea pods instead the more complicated Almond Green Beans), the other an unintended substitution (instead of chives my daughter added green onion...it was good!). We also used nonfat milk in the smashed potatoes instead of whole milk becasue that is what we use at home.

The dinner: Seared Steaks with Red Wine-Cherry Sauce (289 cal), Steamed Chinese Pea Pods (40 cal/1 cup) and Dijon Smashed Potatoes (89 cal/½ cup). Total calories for the meal are 418. It was easy to prepare, visually appealing and very tasty. A definite repeat and a new favorite for this family.

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No Recipe--Flank Steak

No Recipe Flank Steak @livligahome

I am hot, it has been a long day and I wanted to do a dinner that didn't take much thought. I turned to an all time family favorite--marinated flank steak with asian-flavored noodles with french green beans.

Since I wasn't following a recipe in a book but from my memory, this is how I did it:

Flank Steak
Marinade for the flank steak
Ingredients~
1/2 cup fresh squeezed orange juice
1/4 cup low-sodium soy sauce
1 tsp chopped garlic
1 tsp ground ginger
1 lbs flank steak

Instructions~
Mix all the ingredients for the marinade in a ziplock and place the flank steak in it. Close the bag and let the flank steak marinade for at least 20 minutes. If you want to do this the night before, even better.

Then I took the flank steak out of the marinade and grilled it about 3-4 minutes on each side until cooked to medium rare. Marinade was discarded.

Serves 4. Serving size 4 oz @ 230 calories.

Japanese Noodles
Ingredients~
8 oz of whole wheat pasta, thin spaghetti-style
Cooking Spray, olive oil-flavored
1 tsp sesame oil
1/8 tsp ground ginger 
1 bunch green onions, thinly sliced at angle
1 tsp low-sodium soy sauce
1 tsp rice vinegar

Instructions~
Boil the noodles per instructions on the box.
Heat a cast iron skillet. Spray with cooking oil. Add sesame oil. Add cooked noodles. Mix with oil. Sprinkle with ground ginger. Stir in all other ingredients. Mix and serve.

Serves 4. Serving size 1 cup @ 260 calories.

French Green Beans
Ingredients~
16 oz bag of French green beans (haricots verts)
1 cup Chicken broth
1 cup water
Lemon zest from one lemon

Instructions~
Pour the chicken broth and water in the bottom of a vegetable steamer. Bring to a boil. Place the French green beans in the steamer for 5 - 6 minutes. Remove from steamer promptly. Add zest and toss.

Serves 4. Serving size 1 cup @ 20 calories.

Total calories for meal @ 510.

The important part about no recipe meals is paying attention to the ingredients you use. It is always a good idea to measure to make sure you are aware of how much you are using of any one ingredient. The is particularly true of the oils we use. Those calories can quickly add up.

This is a quick and easy-to-assemble "no recipe" meal, good for just about any time of year.

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Mediterranean Diet- Slow Cooker Stuffed Peppers

These Mediterranean Stuffed Peppers are Stuffed with Turkey Meat and Quinoa

There is something so fun about delving into a way of life through food. I am so enjoying exploring all the ways to eat "Mediterranean". There is no end to the possibilities. My daughter took on this slow cooker Stuffed Peppers recipe. We chose to use red bell peppers instead of green. What is interesting about this recipe is that it has changed out a lot of the traditional ingredients to healthier, more contemporary ones. Instead of ground beef you use ground turkey and instead of rice you use quinoa.

Pick the Colorful Bell Pepper of your Choice or Make it Even More Colorful with a Variety of Peppers

These stuffed peppers (350/cal) made for a hearty meal. Somehow the dish screamed for a dollop of Greek yogurt or a sprinkling of fets. We chose feta. It was a very pleasant dish, not too spicy.

To make it a meal we added a salad with romaine lettuce topped with 1/2 a sliced pear, 1 tablespoon of blueberries with 2 tablespoons of my lemon vinaigrette (148/cal) for a total calorie count of 498 calories. This made for a nice Sunday supper. Not a new family favorite but definitely a repeat down the line.

To Make it a Meal add a Simple Salad with Homemade Vinaigrette

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Quick-and-Easy Salisbury Steaks

There are so many ways to prepare ground meats. I work with a budget on a weekly basis to feed my family healthy meals. Salisbury Steak is a tasty, easy and affordable way to feed your family ground beef. It does not always have to be a burger or a meatloaf! This recipe came from my Cooking Light Low-Fat, Low-Calorie Quick & Easy Cookbook. Since our family loves mushrooms this recipe has been a long standing favorite. It is easy to prepare because the ingredients can be bought prepared. The mushrooms can be bought pre-sliced. The gravy you buy in a jar (look for the low sodium & fat free variety). Even the onion can be bought pre-chopped in the freezer section.

I completed the meal with a garlic mashed potato recipe from Rocco Dispirito's Now Eat This! Diet cookbook which uses cauliflower in the recipe and steamed broccoli florets for a total of 338 calories. Other than the fact my broccoli was a little old, as you can see by the photo!, it was a delicious, nutritious and affordable meal. A favorite meal, almost like comfort food, to be repeated regularly.

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No Cook Meal- Thai Beef Rolls

These No Cook Meals have been a real treat! In the midst of my summer doldrums it is so nice not to have to face a hot stove. The Thai Beef Rolls (294/cal) have ingredients you can truly buy already prepared at the grocery store. How easy is that? I added roasted beets (1 beet = 44 cal) and a mixed berry salad (1 cup = 52 cal) to complete the meal for a total of 390 calories. It didn't take much time to prepare and yet the reaction from the folks eating the meal was a "high five". Almost makes me feel guilty it was so easy! No, not really! Another hit of a meal. A definite repeat...truly good for any time of year.

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Fabulous Steak & Frites Dinner!

I am trying out recipes from a new cookbook I got. Yep, it is another Cooking Light Cookbook. This one is called Fresh Food Fast 24/7. So far all the recipes have been very tasty and visually appealing. This Flank Steak dinner is now the top of the list. I heard things like- "this is the best dinner you have made...ever!" to "Wow! this is so good I want to eat it on a weekly basis!". Clearly everyone loved it. What I liked so much about it is that it is reminiscent of a French "Steak Frites". It has a sophisticated look and feel while being easy to prepare.

The Horseradish-Garlic Flank Steak was delicious and easy to assemble. I couldn't find the recipe on line so I am describing it here:

2 tablespoons prepared horseradish            4 garlic cloves, minced
1 tabespoon olive oil                                       1 (1-pound) flank steak, trimmed
1/2 teaspoon salt                                             Cooking Spray

1. Preheat grill to medium-high heat.
2. Combine first 4 ingredients in a bowl, stirring with a whisk. Spread mixture onto both sides of steak.
3. Place steak on grill rack coated with cooking spray. Grill 4 to 5 minutes on each side or until desired degree of doneness. Remove from grill: let stand 5 minutes. Cut steak diagonally across the grain into thin slices. Yield: 4 servings (serving size: 3 ounces.)

I served it with a Lemony Arugula Salad (recipe also included on my blog) and Julienne Fries (my version mixes in russet potato). The calories for this meal is 494. A definite repeat.

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Flank Steak, Soutwestern Garbanzo Salad & Grilled Fennel

We were having a "Farewell" Dinner for my son (he is off on an adventure in Southeast Asia) and I wanted to have something fun and flavorful. One of the tricks to constructing a menu is matching flavors of the different parts of the meal. You want the dishes to support or complement each other, not conflict or confuse the palette. I have started paying more attention to this. Sometimes I am more successful than others. This particular menu seemed to work. I matched a Tangy Flank Steak with Horseradish Cream (238 cal) from Cooking Light with a Southwestern Garbanzo Bean Salad (211 cal), also from Cooking Light. The menu was completed with Simply Grilled Fennel (27 cal). The total calories for the menu was 476. It was amazing how well the flavors worked together. The menu was summery in outcome. The flavors did not compete but were lively together, each distinctive. Each held their own for the meal. The compliments were many. A definite repeat.

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My Daughter's Crockpot Recipe This Week- Beef Burgundy

My husband is still talking about my daughter's crockpot recipe she fixed this week. He loved, loved, loved it! It was another Cooking Light Slow Cooker recipe- Beef Burgundy on page 38. I found a similar recipe online which I have linked here but it is not exactly the same. The items we changed in the recipe were that we substituted buffalo meat for the beef and we used whole wheat flour instead of all-purpose. This is a recipe that is easy to assemble and just gets better and better the longer it cooks!

The menu we had was-
Beef Burgundy with Egg Noodles   398 cal
Tossed Green Salad
   with 2 Tablespoons of dressing      45 cal
Strawberries (1 cup)                            52 cal
Total calories for dinner                    495 cal

Here is the recipe photographed from the book for those who want to try it:

Another yummy, easy dinner that my daughter fixed for all of us to enjoy! A definite repeat.

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Great Recipe using Chinese Pea Pods—Orange Beef Stir Fry

Orange Beef Stir-Fry Served Up on Healthy Halsa Dinnerware

We have been preparing a variety of stir-frys the past few weeks. It is amazing the many choices there are and how they can be made of all sorts of diverse ingredients providing for delicious flavors. A simple stir fry recipe we found includes Chinese Pea Pods—Orange Beef Stir-Fry.

Orange Beef Stir-Fry made with Homemade Marmalade and Chinese Pea Pods

 You may have seen a previous blog entry of mine where I mention that pea pods are a help in curbing hunger and therefore a good choice for weight loss and/or management. This recipe also includes a bit of marmalade, of which I have many homemade jars to use. So it seemed a perfect recipe for us to try. It was delicious! Each serving is 456 calories which includes 1/2 cup rice, offering a complete meal of protein, vegetable, fruit and grain. A definite repeat.

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