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, January 18, 2017

meal ideas ~ more winter stews & soups

I have stated many times that one of my great loves about wintertime is being able to make stews, soups, and all those other HOT TASTY recipes that warm the body and soothe the soul. And here are a couple of soul soothing, delicious, and healthy meals to try on a cold day.

Dijon Beef Stew
Enjoy simple home-style cooking at its best. The slow cooker makes it convenient, and the fresh and healthy ingredients keep carbs, calories, and fat low – just 164 calories, 4 grams of fat, and 14 grams of carb per serving.                                                                                            
2 cups frozen small whole onions
2 cups packaged peeled fresh baby carrots
1 pound beef stew meat, trimmed of fat
1 14 1/2 - ounce can no-salt-added diced tomatoes, undrained
1 14 1/2 - ounce can lower-sodium beef broth
2 tablespoons Dijon-style mustard
4 cloves garlic, minced
1 teaspoon dried thyme, crushed
1/2 teaspoon dried tarragon, crushed
1/4 teaspoon black pepper
2 tablespoons snipped fresh parsley or tarragon

 Place onion and carrots in a 3 1/2- or 4-quart slow cooker. Top with stew meat. In a small bowl stir together the tomatoes, broth, mustard, garlic, thyme, tarragon, and pepper. Pour over beef in cooker.

Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours. Ladle into bowls and sprinkle each serving with parsley.

Nutrition Facts Per Serving: 164 cal., 4 g total fat (2 g sat. fat), 48 mg chol., 370 mg sodium, 14 g carb. (4 g fiber, 7 g sugars), 19 g pro. Diabetic Exchanges Lean Meat (d.e): 2.5; Vegetables (d.e): 1; Starch (d.e): 0.5

German Potato-Sausage Soup
 This diabetic soup recipe proves you can enjoy a home-style meal without worrying about calorie or carb overload. It comes together with a few easy and healthy ingredients like mushrooms, broccoli, and cabbage, and is ready to serve in about 30 minutes.

12 ounces uncooked bulk turkey sausage
8 ounces fresh mushrooms, sliced
1 medium onion, chopped
1 stalk celery, chopped
1 teaspoon caraway seeds, crushed
1/4 teaspoon ground black pepper
1 3/4 cups less-sodium beef stock
1/2 cup light beer or non-alcoholic beer
2 medium potatoes, cubed
1 cup small broccoli florets
2 cups shredded cabbage
1 1/2 cups fat-free milk (or favorite milk substitute)

 In a 4-quart Dutch oven, cook sausage, mushrooms, onion, and celery over medium heat until sausage is browned, stirring to break up sausage as it cooks. Drain off fat.

 Add caraway seeds and pepper to sausage mixture in Dutch oven. Add beef stock and beer; bring to boiling. Add potatoes. Cover and simmer for 10 minutes. Add broccoli. Cover and simmer about 5 minutes more or until potatoes and broccoli are tender.

 Stir cabbage and milk into sausage-broccoli mixture. Cook for 2 to 3 minutes or just until cabbage is tender and soup is heated through.

Nutrition Facts Per Serving: 179 cal., 5 g total fat (1 g sat. fat), 44 mg chol., 522 mg sodium, 16 g carb. (3 g fiber, 6 g sugars), 17 g pro. Diabetic Exchanges Lean Meat (d.e): 2; Starch (d.e): 1; Vegetables (d.e): 1

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