i was diagnosed on 11/5/2008 with type 2 diabetes ... a daily struggle to keep sugars under control, exercise, cook, clean, work ... UGHHHHHHHHHHH 1 day at a time!
Wednesday, April 29, 2015
Tuesday, April 28, 2015
Monday, April 27, 2015
Sunday, April 26, 2015
Saturday, April 25, 2015
Zucchini Bread
Total Time: 1 hr 10 min.
Prep Time: 15 min.
Cooking Time: 55 min.
Yield: 20 servings, 1 slice each
Ingredients:
Nonstick cooking spray
6 large egg whites
¼ cup melted coconut oil
½ cup unsweetened applesauce
1/3 cup sugar
2 tsp. vanilla extract
¾ cups all-purpose flour
1¾ cups whole wheat flour
1 tsp. baking powder
1 tsp. baking soda
¾ tsp. sea salt
3 tsp. ground cinnamon
2½ cups grated zucchini
½ cup chopped raw walnuts
Preparation:
1. Preheat oven to 350° F.
2. Lightly coat two 9 x 5-inch loaf pans with spray.
3. Combine egg whites, oil, applesauce, sugar, and extract in a large bowl. Set aside.
4. Combine all-purpose flour, whole wheat flour, baking powder, baking soda, salt, and cinnamon in a medium bowl; mix well.
5. Add flour mixture to egg mixture; mix until just blended.
6. Fold in zucchini and walnuts; mix until just blended.
7. Divide batter evenly between the two pans.
8. Bake for 45 to 50 minutes, or until golden brown and tester inserted into the center comes out clean.
9. Cool bread in pans for 5 to 10 minutes, remove from pans and transfer to rack; cool completely.
Tip: Leftover slices can be wrapped individually and stored in the freezer for future meals.
Prep Time: 15 min.
Cooking Time: 55 min.
Yield: 20 servings, 1 slice each
Ingredients:
Nonstick cooking spray
6 large egg whites
¼ cup melted coconut oil
½ cup unsweetened applesauce
1/3 cup sugar
2 tsp. vanilla extract
¾ cups all-purpose flour
1¾ cups whole wheat flour
1 tsp. baking powder
1 tsp. baking soda
¾ tsp. sea salt
3 tsp. ground cinnamon
2½ cups grated zucchini
½ cup chopped raw walnuts
Preparation:
1. Preheat oven to 350° F.
2. Lightly coat two 9 x 5-inch loaf pans with spray.
3. Combine egg whites, oil, applesauce, sugar, and extract in a large bowl. Set aside.
4. Combine all-purpose flour, whole wheat flour, baking powder, baking soda, salt, and cinnamon in a medium bowl; mix well.
5. Add flour mixture to egg mixture; mix until just blended.
6. Fold in zucchini and walnuts; mix until just blended.
7. Divide batter evenly between the two pans.
8. Bake for 45 to 50 minutes, or until golden brown and tester inserted into the center comes out clean.
9. Cool bread in pans for 5 to 10 minutes, remove from pans and transfer to rack; cool completely.
Tip: Leftover slices can be wrapped individually and stored in the freezer for future meals.
Friday, April 24, 2015
Crockpot Minestrone Soup
Crockpot Minestrone Soup
Above picture and recipe courtesy of skinnytaste.com
Minestrone soup is a classic Italian soup and is very hearty with white beans, tomatoes, zucchini and pasta. It cooks down with the rind of pamesan which infuses the flavor throughout the soup, giving it a richness that is delicious.
Here is what you will need: (A few things not pictured, but noted below, I had to change it up a little)
You will need:
Step 1: Turn crockpot on low. Drain and rinse beans and put into a blender or food processor. Add in 1 cup of broth. Blend well. Add mixture to the crockpot, followed by the remining broth. Add in basil, parsley, bay leaves, rosemary, parmasean rind, salt, and pepper.
Next add in your tomatoes. Give it a good stir.
Step 3: Chop up your onion, carrots, celery, and mince your garlic. Add oil to the pan and saute veggies until soft. Around 8-10 minutes.Transfer veggies to the crock pot, mix it all together and put the lid on and cook on low 6-8 hours. Forty minutes before you are ready to serve, add in your zucchini and greens (spinach, kale, or swiss chard) Let it cook for 30 minutes. At this time you can also cook your pasta, so it will be ready to serve with the soup. To serve: add 1 yellow container 3/4 full of pasta (preferably whole wheat) to your bowl. (remember you used a can of white beans in this, so don't fill your yellow up completely. The beans will count towards some of your yellow also. Top with 1 Green container of soup. Get lots of good veggies in your container. Add a little broth if needed. Top with Parmesan cheese. Remove the Parmesan rind from the soup (this tastes amazing, but the added calories of eating it do not fit into the plan) This soup is a great way to add in some green containters. It is filled with good veggies. I also don't tend to count broth in my containers. I figure the amount of broth used, fills in the gaps between the veggies in the container. (i used veggie broth) I may be incorrect in this thinking, so if anyone knows the answer to this please let me know. I would count this as follows: 1 Yellow, 1 Green, 1 Blue, and 1 tsp. |
GREEN BEANS ---
A friend of mine gave me a ton of green beans now i have to figure out how to prepare them -- think this one might be a hit
Roasted Green Beans with Mushrooms, Balsamic, and Parmesan - 21 Day Fix Approved
*This recipe is compliments of Kalyn's Kitchen!
I'm excited to make this recipe for our Christmas Dinner this year. I'm sure it will be a hit!
**If you are following the 21 Day Fix, this would use 1 green container (beans & mushrooms), 1 blue container (cheese), and 1 orange container (oil).
Roasted Green Beans with Mushrooms, Balsamic, and Parmesan - 21 Day Fix Approved
I'm excited to make this recipe for our Christmas Dinner this year. I'm sure it will be a hit!
**If you are following the 21 Day Fix, this would use 1 green container (beans & mushrooms), 1 blue container (cheese), and 1 orange container (oil).
Roasted Green Beans with Mushrooms, Balsamic, and Parmesan
(Makes 4-6 servings, recipe created by Kalyn)
Ingredients:
8 oz. mushrooms, sliced in 1/2 inch slices (I used brown crimini mushrooms, but any mushrooms will work)
1 lb. fresh green beans, preferably thin French style beans
1 1/2 T olive oil
1 T balsamic vinegar
salt and fresh ground black pepper to taste
2 T finely grated parmesan cheese
Instructions:
(Makes 4-6 servings, recipe created by Kalyn)
Ingredients:
8 oz. mushrooms, sliced in 1/2 inch slices (I used brown crimini mushrooms, but any mushrooms will work)
1 lb. fresh green beans, preferably thin French style beans
1 1/2 T olive oil
1 T balsamic vinegar
salt and fresh ground black pepper to taste
2 T finely grated parmesan cheese
Instructions:
Preheat oven to 450F/230C. Wash mushrooms and let drain (or spin dry in salad spinner, which is what I did.) While mushrooms are drying, trim ends of beans and cut beans in half so you have bite-sized pieces. (An easy way to trim them is to gather a small handful of beans, stand them up on cutting board, holding loosely so they will fall down and have ends ends aligned, then trim. Repeat with other end.) Cut mushrooms into slices 1/2 inch thick.
Put cut beans and mushrooms into a Ziploc bag or plastic bowl. Whisk together olive oil and balsamic vinegar and pour over, then squeeze bag or stir so all the beans and mushrooms are lightly coated with the mixture. Arrange on large cookie sheet, spreading them out well so beans and mushrooms are not crowded. Roast 20-30 minutes, starting to check for doneness after 20 minutes. Cook until beans are tender-crisp, mushrooms are cooked, and all liquid on the pan from mushrooms has evaporated. Season beans to taste with salt and fresh ground pepper, then sprinkle with finely grated Parmesan. Serve hot.
Put cut beans and mushrooms into a Ziploc bag or plastic bowl. Whisk together olive oil and balsamic vinegar and pour over, then squeeze bag or stir so all the beans and mushrooms are lightly coated with the mixture. Arrange on large cookie sheet, spreading them out well so beans and mushrooms are not crowded. Roast 20-30 minutes, starting to check for doneness after 20 minutes. Cook until beans are tender-crisp, mushrooms are cooked, and all liquid on the pan from mushrooms has evaporated. Season beans to taste with salt and fresh ground pepper, then sprinkle with finely grated Parmesan. Serve hot.
Wednesday, April 22, 2015
Copycat Chipotle Steak Bowls
Copycat Chipotle Steak Bowls
My daughter is a HUGE Chipotle fan. She would eat there every day if she could. So, we’ve been experimenting with some of their recipes at home. They are pretty easy, and good for you as well. We substitute Greek yogurt for sour cream to make them even healthier. You can make your own chipotle taco/burrito bar at home using the following recipes. We added salsa, greek yogurt, romaine lettuce and queso fresco to ours as well.
2 jalapeños, seeded and chopped finely
1/2 red onion, chopped finely
3/4 C. cilantro, chopped
1 Tbsp. lime juice
1/2 tsp. salt
Combine all ingredients and chill well.
1/2 tsp. garlic powder
1/2 tsp. onion powder
1 tsp. cumin
2 Tbsp. red wine vinegar
1 Tbsp. extra virgin olive oil
½ C. chopped onion
2 cloves garlic, finely minced
1 tsp. salt
1 tsp. cumin
1 tsp. oregano
½ tsp. pepper
1 bay leaf
1 tsp. lime juice
Sautee onions and garlic in olive oil until translucent. Add beans and spices. Heat until warm.
1/2 tsp. cumin
1/4 tsp. garlic powder
1/4 tsp. onion powder
2 teaspoons vegetable oil
1 pound skirt steak
Combine spices in a small bowl. Rub steak with the spice combination on both sides before cooking in vegetable oil.
My daughter is a HUGE Chipotle fan. She would eat there every day if she could. So, we’ve been experimenting with some of their recipes at home. They are pretty easy, and good for you as well. We substitute Greek yogurt for sour cream to make them even healthier. You can make your own chipotle taco/burrito bar at home using the following recipes. We added salsa, greek yogurt, romaine lettuce and queso fresco to ours as well.
Copycat Chipotle Corn Salsa
12 oz. bag frozen corn, thawed2 jalapeños, seeded and chopped finely
1/2 red onion, chopped finely
3/4 C. cilantro, chopped
1 Tbsp. lime juice
1/2 tsp. salt
Combine all ingredients and chill well.
Black Beans #1 (salsa)
1 15-oz. can black beans, rinsed and drained1/2 tsp. garlic powder
1/2 tsp. onion powder
1 tsp. cumin
2 Tbsp. red wine vinegar
Black Beans #2 (warm)
2 15-oz. cans black beans, rinsed and drained1 Tbsp. extra virgin olive oil
½ C. chopped onion
2 cloves garlic, finely minced
1 tsp. salt
1 tsp. cumin
1 tsp. oregano
½ tsp. pepper
1 bay leaf
1 tsp. lime juice
Sautee onions and garlic in olive oil until translucent. Add beans and spices. Heat until warm.
Copycat Chipotle Cilantro Lime Rice
1 C. uncooked basmati rice
1 1/2 Tbsp. lime juice
1 Tbsp. olive oil
1/4 C. fresh chopped cilantro
1/2 tsp. salt
In a medium saucepan, heat olive oil on medium. Add uncooked rice and sauté until it begins to brown slightly. Add lime juice. Toss to coat. Add 2 C. water and reduce heat to low. Cover. Cook until rice is done, season with salt and cilantro.1 1/2 Tbsp. lime juice
1 Tbsp. olive oil
1/4 C. fresh chopped cilantro
1/2 tsp. salt
Steak Rub
1 tsp. dried oregano1/2 tsp. cumin
1/4 tsp. garlic powder
1/4 tsp. onion powder
2 teaspoons vegetable oil
1 pound skirt steak
Combine spices in a small bowl. Rub steak with the spice combination on both sides before cooking in vegetable oil.
Pumpkin pecan banana bread
Ingredients
- 3 bananas, mashed
- 1 cup 100% pure pumpkin puree
- 1 cup organic unsalted butter, softened (can also substitute coconut oil)
- 2 eggs
- ½ cup honey
- 1 tsp each pure almond extract and vanilla extract
- 1 cup whole wheat flour
- 1 tsp each salt, baking soda, baking powder
- 1 tsp pumpkin pie spice
- 2 tsp ground cinnamon
- 2 tsp sugar in the raw
- ⅓ cup chopped pecans (optional)
Directions
- Preheat oven to 350
- Cream butter, eggs, extracts and honey in a large bowl using a mixer
- Add pumpkin puree and mashed bananas and beat until smooth
- Combine dry ingredients (flour, salt, baking soda, baking powder, pumpkin pie spice, and 1 tsp cinnamon) in separate bowl and gradually add to wet mixture
- Fold in pecans
- Pour batter into (greased) loaf pan
- In a small bowl or ramekin, combine 1 tsp cinnamon and 2 tsp raw sugar. Then sprinkle this mixture on the top of the bread
- Bake for 45-55 minutes (or until center comes out clean with a toothpick)
- Remove from pan and allow to cool before slicing
I would count 1 slice (or muffin) as 1 yellow substitute.
P.S. If making muffins, reduce the bake time to 18-20 minutes
Whole Wheat Banana Muffins
Whole Wheat Banana Muffins
Yield: 2 Dozen
Serving Size: 1 Muffin
21 Day Fix Portion (per muffin): 1 Yellow
Ingredients:
- ½ cup honey
- 1 stick organic, unsalted butter, softened
- 2 eggs
- 3- 4 bananas
- 1 tsp salt
- 1 tsp baking soda
- 3 tbsp plain, nonfat greek yogurt
- 1 cup white whole wheat flour (I found this at Walmart. Gold Medal brand)
Directions
1. Preheat oven to 350
2. Cream butter, honey, and eggs
3. Mash bananas and beat into mixture
4. In a separate bowl, stir baking soda and salt into greek yogurt (as you stir, it might fizz a little and turn into the consistency of mousse)
5. Add greek yogurt mixture into muffin batter and mix well.
6. Gradually add in flour. Stir until completely blended.
7. Line 2 muffin trays with paper cupcake/muffin liners (to make 24 muffins total)
8. Spoon in batter (about 2/3 full- I use an ice cream scooper for easy and even filling)
9. Bake for 20-25 minutes
10. Cool before enjoying
Tuesday, April 21, 2015
Parmesan Ranch Baked Zucchini Coins
Zucchini is so versatile. It’s like the tofu of veggies.
Save this recipe for when you have baskets and baskets of this stuff from your summer garden.
You Need:
¼ cup parmesan cheese grated
2 cups zucchini washed unpeeled
Light ranch dressing
And then you:
Preheat oven to 475 degrees F.
Cut zucchini horizontally into 1-inch slices and spread both sides with the ranch dressing.
Lay on a cookie sheet and sprinkle with parm.
Bake 10 minutes or until tops are lightly browned.
You Need:
¼ cup parmesan cheese grated
2 cups zucchini washed unpeeled
Light ranch dressing
And then you:
Preheat oven to 475 degrees F.
Cut zucchini horizontally into 1-inch slices and spread both sides with the ranch dressing.
Lay on a cookie sheet and sprinkle with parm.
Bake 10 minutes or until tops are lightly browned.
Peanut Butter Cookies
Serves 12
Light and fluffy, your sweet tooth needs these almost cake-like cookies!
Prep Time
5 min
Cook Time
20 min
Total Time
25 min
Ingredients
- 1/2 c peanut butter
- 1 egg
- 1/4 c honey
Instructions
- Preheat oven to 350 and line rimmed baking sheet with parchment paper.
- Whisk egg in small bowl. Add peanut butter and honey, and mix until fully combined.
- Using a tablespoon, drop cookies 2 inches apart on prepared baking sheet. The batter is gooey. Don't worry. Just stay with me here.
- Bake for 15 minutes on middle oven rack.
- Remove from oven and allow to cool on baking sheet for 5 minutes. Cookies will continue baking and firm as they cool.
- Eat one cookie and convince yourself not to eat the other 11 the same sitting.
- Enjoy!
21 Day Fix (per cookie)
- 2 teaspoons
****i was a tad leary about a cookie that doesn't have any sugar and flour, well i have to say that these cookies cured my sweet tooth
I did leave them in a tad too long because they didn't look done to me and i ended up burning the bottom but i still ate them :)
Baked Boneless Buffalo Wings
Baked Boneless Buffalo Wings
- Servings: 2
Container count per serving: 1¼ red, ½ yellow, and 1 teaspoon
INGREDIENTS
- 2 boneless, skinless chicken breasts, cut into bite-sized pieces
- ½ cup flour
- 1 egg
- 1 tbsp butter, melted (I use Smart Balance)
- ¾ cup Frank’s Red Hot Sauce
- 1 tsp garlic powder
- ½ tsp cayenne pepper
- ½ tsp salt
- poultry seasoning, to taste
- Preheat the oven to 400.
- On a plate, crack the egg and whisk. In another plate, add the flour and season with garlic powder, cayenne, and salt.
- Season the chicken pieces with poultry seasoning, and then dip the chicken in the egg to coat. Next, dredge the chicken in the flour and place coated chicken pieces on a baking sheet sprayed with cooking spray.
- Spray the chicken with cooking spray to ensure it browns when baking. Bake the chicken pieces for 10-15 minutes and then flip and cook the other side for another 10-15 minutes, or until golden brown.
- Stir the melted butter and hot sauce together in a bowl. Dip the baked chicken in the hot sauce mixture until fully coated. Serve and enjoy!
The Best Way to Store Fresh Herbs
J. Kenji López-Alt Managing Culinary Director
Herb | Herb Type | Average Lifespan |
---|---|---|
Parsley | Tender | 3 weeks |
Cilantro | Tender | 3 weeks |
Dill | Tender | 2 weeks |
Mint | Tender | 2 weeks |
Tarragon | Tender | 3 weeks |
Chervil | Tender | 1 1/2 weeks |
Basil | Special | 2 weeks |
Rosemary | Hardy | 3 weeks |
Thyme | Hardy | 2 weeks |
Sage | Hardy | 2 weeks |
Savory | Hardy | 2 weeks |
Chives | Hardy | 1 week |
- Excessive exposure to light can damage chlorophyll, causing herbs to turn yellow. This is especially true for thin, delicate herbs like parsley, chervil, or cilantro. Stored in a sunny spot, delicate herbs will start to yellow within days.
- Excessive exposure to oxygen can turn tender herbs like basil or mint brown, particularly if the leaves are in any way damaged or bruised. Herbs that were wrapped or covered lasted several times longer than those that were left completely exposed to the air in the fridge.
- Excess moisture promotes decay, turning leaves and stems slimy or moldy. You've probably seen this when you leave your herbs inside the plastic bag from the supermarket and they quickly turn slimy.
- Not enough moisture can cause herbs to dry out, and as moisture leaves the herbs and takes to the air, it brings along some of the herbs' flavor for the ride, reducing their potency.
- The wrong temperature will cause herbs to decay or lose flavor faster than they should. Almost all herbs are best stored in the refrigerator, with the exception of basil and very thin-leafed mint, which can both be damaged by the cold, causing them to brown and bruise faster. In my fridge, storing the herbs at the back of the top shelf caused them to actually freeze in some parts. Ice crystals will cause cell damage turning herbs mushy.
- Straight from the supermarket, in a plastic vegetable bag in the fridge.
- Stored inside a zipper-lock bag left slightly ajar.
- Wrapped in a dry paper towel and stored inside a plastic zipper-lock bag.
- Wrapped in a damp paper towel and stored inside a plastic zipper-lock bag.
- Stem bases trimmed, stored upright in a glass of water uncovered.
- Stem bases trimmed, stored upright in a glass of water with an overturned zipper-lock bag covering the tops.
Wednesday, April 15, 2015
Simple Fitness
HA!!! simple nope this is grueling for my outta shape body LOL.
The total body cardio fit on Monday 4/13 was amazing, I have never sweated during a work out as much as I did for that 30 minutes. I was so sore on Tuesday from doing this workout but by Wednesday I was honestly thinking that I would like to do it again :)Upper Fix on Tuesday 4/14 was a huge huge stretch for me ... I have not hurt during a work out like I did Tuesday. It was nice to hear Autumn say if you are doing it right you should be shaking because boy was I shaking. I confess I did not do the push ups, I injured my shoulder and wrist some time ago and it is not healing as quickly as I would like so I did more of the same exercise we did before the pushups so that I continued to move. I did manage to work up a sweat.
Ready for a major calorie burn in only 30 minutes? We made these workouts short so you can get in, get out, and get on with your day. But that's no excuse for taking it easy. The workouts will challenge you at every level to maximize fat loss. And there's always a modifier on screen to show you how to dial down the intensity without losing the benefits.
7 easy-to-follow workouts on 2 DVDs
- Total Body Cardio Fix. Keep your heart rate up and your metabolism revved high long after the workout is over.
- Upper Fix. Targeted resistance training helps shape your chest, back, shoulders, arms, and abs.
- Lower Fix. Firm and tone your entire lower body while you blast fat and burn calories.
- Pilates Fix. Strengthen your core, elongate your muscles, and firm your hips and thighs.
- Cardio Fix. Get your heart pumping and your body moving as you melt away the pounds.
- Yoga Fix. Improve your balance, flexibility, and strength as you help relax your muscles.
- BONUS: Dirty 30 workout. 4 rounds of fat-burning exercises help carve out a leaner, stronger physique.
Parmesan Crusted Pork Chops
- 3/4 c parmesan cheese
- 1/4 tsp basil leaves
- 1/4 tsp garlic powder
- 1/4 tsp dried orgeno
- 1 dash black pepper
- 1/4 tsp thyme leaves
- 1/4 cup dijon mustard
- 2 tbsp olive oil
- 2 lbs pork chops
- Preheat oven to 400 degrees
- Line baking sheet with parchment paper or wax paper.
- In a small bowl whisk together mustard, oil, and spices.
- Season the 4 pork chops with pepper, then brush both sides of the chops with the mustard mixture.
- Press the grated cheese into both sides of the chops.
- Place the chops on the prepared baking sheet. Bake for 15 to 20 minutes. The coating should be browned and slightly crispy and the pork should be cooked through.
- Note: you can also use this recipe with boneless chicken breasts instead of pork chops.
Calories: 417 g Fat: 17.8 g Carbs 2.23 g Fiber .6 g Sugars .66 Protein 58g
I will further investigate which containers should be used on the 21 day fix program.
Tuesday, April 14, 2015
Cheddar Baked Potato Soup
Cheddar Baked Potato Soup
Serves 4
Ingredients
- 2 cups milk of choice (I use unsweetened vanilla almond milk because we always have it on-hand)
- 2 medium russet potatoes, baked with skin on, loosely chopped
- 2 blue containers (21 Day Fix®) of cheddar cheese, shredded
- 1/2 yellow onion, sliced and sautéed
- 1/2 teaspoon garlic powder
- 4 teaspoons organic butter
- sea salt & black pepper to taste (I go heavy on the pepper because it's so yummy with potatoes!)
Instructions
- Add milk, one potato, cheese, onion, garlic powder, butter, sea salt and pepper to Vitamix. Secure lid. Don't have a professional blender? No worries! Skip to step #5 now.
- Select Hot Soups program, press start and allow blender to complete full cycle.
- Select variable 2, remove lid and press start. Add remaining potato and blend just for 3 - 5 seconds. If you blend any longer, you won't have any yummy chunks of potato left in your soup. :-) Mmm potato chunks.
- Garnish and serving piping hot!
- No professional blender? No worries. Add milk, one potato, cheese, onion, garlic powder, butter, sea salt and pepper to medium saucepan. Heat over medium-high heat until cheese is melted and soup is hot, but not boiling. Stirring constantly.
- Pour mixture into blender, secure lid and blend until smooth (or carefully use an immersion blender in the saucepan). Return to saucepan.
- Dice remaining potato into small, bite-size pieces. Add potato to saucepan.
- Heat and stir over low heat. Taste and adjust salt and pepper as needed.
- Put in your belly.
21 Day Fix per serving
- 1 yellow
- 1/2 blue
- 1 teaspoon
- 4 oz milk (Varies based on your personal milk selection. See page 38 of the 21 Day Fix® Eating Plan.)
Delicious tip
- Top with crumbled turkey bacon, green onions or cheddar cheese. Feeling feisty today? Add some chili powder to boost the flavor level.
By Jean Reed
Adapted from Vitamix Soup Recipes
21 Day Fix Mac n Cheese
21 Day Fix Mac n Cheese
1 yellow, 1 blue
Ingredients
- 1 yellow container of whole wheat macaroni noodles
- 1 blue container of extra sharp cheddar cheese
- 2-4 tablespoons of reduced-sodium chicken broth (Free)
Directions
- Boil and drain your macaroni noodles
- Put your macaroni noodles back in the sauce pan and add 2 to 4 tablespoons of chicken broth and bring to a boil.
- Reduce heat and add in your cheese. Stir until creamy.
CROCKPOT BEEF STEW
(21 DAY FIX APPROVED!!!!)
Servings : 6 (1 Serving is measured with 2 Green Containers)
1 1/2 lbs Beef Stew Meat
Salt and Pepper
1/4 Cup Flour
1/2 lb Baby Carrots
1 Medium Onion (chopped)
2 lbs Red Potatoes (chopped into small cubes)
1 Tbl Olive Oil
4 Garlic Cloves (minced)
2 Cups Beef Broth
1 Tbl Dijon Mustard (NOT Honey Dijon, just the plain one :) )
1 Tbl Low Sodium Soy Sauce
1 Tbl Worcestershire Sauce
1 Tbl Honey
1 tsp Dried Rosemary
1/2 tsp Dried Thyme
DIRECTIONS :
1. Put the flour and a good amount of salt and pepper into the flour and mix together. Put
the beef in a large bowl and sprinkle the seasoned flour on top and coat the meat. Set
aside
2. Chop the onion. Wash the potatoes and chop into small cubes. Place carrots, chopped
onion, cubed potatoes into the crockpot
3. In a large pan, heat the Olive Oil, add the minced garlic and and saute until almost brown
and fragrant. Add the floured beef into the pan and brown the beef on all sides. Add the
beef to the crockpot
4. In the same large pan, add the beef broth, mustard, low sodium soy sauce,
worcestershire, honey, rosemary and thyme. Whisk together well over medium heat, and
pour over the meat and vegetables once all ingredients are incorporated. Mix the meat,
vegetables and sauce in the crockpot, put the lid on and cook on high for 4 hours, or low
for 8 hours
5. Taste test the flavour and add salt if needed - not very much though, remember you are
on the 21 day fix :)
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