Life is not a journey to the grave with the intention of arriving safely in a pretty and well-preserved body,
but rather to skid in broadside, totally worn out & proclaiming “Wow, What a Ride!”

Wednesday, November 16, 2016

meal ideas ~ winter warmers in the Crock


If you know me, you know my love for using a “crock pot” or aka: slow cooker. With a little help from your slow cooker, you can throw together a few ingredients in the morning and sit down later to a steaming bowl of goodness. And the best part about dinner in one pot: fewer plates or pots.
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Having a craving for something tummy warming, I made the Pork and Edamame yesterday; however, I didn't have all the ingredients, and as many of you know my grocery is 24 miles away. so, using what was on hand, made a substitute and a left-out an ingredient. became Pork and Sugar Snap Peas, it was just as delicious! 

left-out -- the red sweet pepper
exchanged-- the edamame for fresh sugar snap peas- 
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Pork and Edamame Soup
This Asian-influenced soup is chock-full of soy protein with the helping hand of edamame. (soybeans.) you can also use Chicken, Turkey, or even tofu if you choose. 

2 pounds boneless pork shoulder roast
1 tablespoon vegetable oil
2 14 1/2 - ounce can reduced-sodium chicken broth
1 8 - ounce can sliced water chestnuts, drained
1 large red sweet pepper, chopped (1 cup)
2 tablespoons reduced-sodium soy sauce
1 tablespoon bottled hoisin sauce
2 teaspoons grated fresh ginger
1/4-1/2 teaspoon crushed red pepper
6 cloves garlic, minced (1 tablespoon)
1 12 - ounce package frozen sweet soybeans (edamame)
1 3 - ounce package ramen noodles, broken 
1/4 cup sliced green onions

Trim fat from roast. Cut roast into 1-inch pieces. In a large skillet brown meat, half at a time, in hot oil over medium-high heat. Drain off fat. Transfer meat to a 3- 1/2- to 4-1/2-quart slow cooker. Stir in broth, water chestnuts, sweet pepper, soy sauce, hoisin sauce, ginger, crushed red pepper, and garlic.

 Cover and cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3-1/2 to 4 hours. Skim off fat. Stir in edamame and ramen noodles (reserve seasoning packet for another use). Cover and cook for 5 minutes more. Top each serving with sliced green onions.

Nutrition Facts Per Serving: 275 cal., 11 g total fat (3 g sat. fat), 65 mg chol., 473 mg sodium, 14 g carb. (3 g fiber, 3 g sugars), 27 g pro.

Diabetic Exchanges Starch (d.e): 1; Fat (d.e): 1; Lean Meat (d.e): 3.5;

Country Italian Beef Stew
Satisfy any appetite with this flavor-filled stew. Rosemary and basil amp up the Italian zest while keeping calories and carbs to a minimum.

2 pounds boneless beef chuck pot roast
8 ounces tiny new potatoes, halved or quartered
2 medium carrots or parsnips, peeled and cut into 1- to 2-inch pieces
1 medium onion, chopped (1 cup)
1 medium fennel bulb, trimmed and cut into 1/2-inch-thick wedges
1 teaspoon dried rosemary, crushed
1 14 1/2 - ounce can lower-sodium beef broth
1 cup dry red wine or lower-sodium beef broth
1 6 - ounce can tomato paste
2 tablespoons quick-cooking tapioca
1/2 teaspoon black pepper
4 cloves garlic, minced
1 -2 cups fresh basil leaves, spinach leaves, or torn escarole

 Trim fat from roast. Cut roast into 2-inch pieces; set aside. In a 4- to 5-quart slow cooker combine potatoes, carrots, onion, and fennel. Add meat to cooker; sprinkle with rosemary.

 In a medium bowl whisk together broth, wine, tomato paste, tapioca, pepper, and garlic. Pour over all in cooker.

 Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours. Stir in basil just before serving.

Nutrition Facts Per Serving: 325 cal., 6 g total fat (2 g sat. fat), 89 mg chol., 485 mg sodium, 25 g carb. (4 g fiber, 6 g sugars), 36 g pro. Diabetic Exchanges Lean Meat (d.e): 4; Fat (d.e): 1; Vegetables (d.e): 1; Starch (d.e): 1


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