Lowfat Beef Chili

It is winter time and what goes better on a cold, snowy night than a nice hot bowl of chili?  I put this recipe together with the idea of really enjoying a hearty meal that is light on the mid-section.  I did serve this with brown rice and although the rice adds calories, brown rice is much healthier then white rice so you can enjoy.  Stay warm and enjoy!

Low Fat Beef Chili

Serves 8

Prep Time: 15 minutes

Cook Time: 6 hours slow cooker or 2 hours stovetop cooking

Estimated values per serving:

Calories =   350 Fat =  6 grams

Ingredients:

1 onion – chopped

2 cloves garlic

1/4 cup Jack Daniels

2 – 2 ½ pounds London broil, cubbed

1 – 2 jalapenos peppers, seeded and minced

2 (12 ounce) jars chili sauce

1 can (28 ounces ) crushed tomatoes

2 – 3 dashes Tabasco sauce (optional)

1 tablespoon paprika

2 tablespoons chili powder

1 tablespoon onion powder

1 tablespoon garlic powder

1 teaspoon hickory smoke salt

1/2 teaspoon liquid smoke

1 teaspoon dried oregano

1 (15.5 ounces) can of red kidney beans or black beans

Directions:

1.    Heat a large pot on medium and coat with cooking spray.  Add beef and sauté for 5 minutes until browned. 

2. Add onions and saute for 5 minutes more then add garlic to sauté for 1 minute.  Add Jack Daniels and cook until liquid is absorbed.

3.    Add jalapenos, chili sauce, tomatoes, Tabasco sauce, paprika, chili powder, onion powder, garlic powder, hickory smoke salt, liquid smoke and oregano and stir.

4.    Once the mixture comes to a boil, you can lower the heat and keep on the stove to simmer for 2 hours, stirring occasionally, or transfer to a crock pot and set on high for 4 hours and low for an additional 2 hours.

5.    Stir in beans ½ hour before the chili will be served.  Serve hot.

Advertisement

Chicken Paprika

YouTube: https://youtu.be/e8ZyJpqvUMA

Serves 6

Estimated Values per serving:

Calories = 480                                              Fat = 4 grams

Ingredients:

Cooking Spray

1 T. olive oil

6 skinless/boneless chicken breasts

¼ cup flour

4 cups onions – thinly sliced

4 cloves minced garlic

2 tablespoons balsamic vinegar

1 cup dry white wine

2 cups fat free chicken broth

2 tablespoons tomato paste

1 cup chopped tomato

2 tablespoons paprika

1 teaspoon minced thyme leaves

1 bay leaf

1/4 cup fat free half and half

1 Tablespoon corn starch

1 package of yolk free noodles

Directions:

1. Season chicken with salt and pepper and lightly coat with flour.
2. Heat a sauté pan on medium high heat and spray with cooking spray. Sear chicken pieces until brown on all sides. Remove the chicken from the pan and place in a tray.
3. Add onions to the pan and sauté, covered, for 15 minutes on medium heat until golden brown, stirring often.
4. Add the garlic and cook 1 more minute.
5. Add the vinegar and wine and scrape any pieces from bottom of skillet. Add chicken stock. Season with salt and pepper. Bring to a boil.
6. Add the tomato paste, tomato, and paprika. Stir until well blended. Add the thyme and bay leaf.
7. Add the reserved chicken pieces and cover. Simmer for 20 minutes.
8. Whisk half and half and corn starch in a small bowl and then add to pan.  Continue to simmer another 10 minutes or until the chicken is tender.
9. While simmering, cook egg noodles according to package directions.  Drain, rinse and transfer to a serving platter
10. Transfer chicken to the serving platter.
11. Pour sauce over chicken.

Chicken Cacciatore

YouTube – https://youtu.be/oM3xI4t6mLo

This is an Italian classic made light. Cacciatore means “hunter” in Italian. In cuisine, alla cacciatora refers to a meal prepared “hunter-style” with onions, herbs, usually tomatoes, often bell peppers, and sometimes wine. Cacciatore is popularly made with braised chicken or rabbit . Enjoy

Follow Delicious & Light on YouTube!

Beef Stew

This is a super easy recipe with loads of flavor.

If you enjoy cooking meals in a slow cooker, you can modify it to do so by browning the meat and onion then transferring that to the slow cooker adding the remaining ingredients except the vegetables and cook on high for about 4 hours.  About 30 minutes before you are ready to eat, add the vegetables.  I started this too late to do in the slow cooker and have written the directions on how I prepared it earlier today.

Note: If you do not have beef broth in the house, you can use chicken broth instead.  Also, if you don’t have gravy master, GET IT!!  It enhances so many meals, adds so much flavor and is worth keeping in your spice rack.

Enjoy!!

Beef
Stew

Servings 4

Beef Stew

Estimated Values Per Serving:

Calories: 300                                                            Fat: 7 grams

Ingredients:

1 pound lean beef (London broil or sirloin) – cut into 1-inch cubes

¼ cup flour

Salt and pepper

2 small onions or 1 large – cut up

½ cup red wine

1 cup beef broth

½ teaspoon gravy master

½ teaspoon thyme

½ teaspoon garlic powder

1 bag (16 ounces) frozen mixed vegetables

Directions:

1. Combine flour, salt and pepper in a mixing bowl.
   Dredge beef in flour mixture.
2. Heat a large skillet on high and coat with cooking spray.  Add beef and cook until browned (about 5
   minutes), stirring frequently.
3. Add cut up onions and cook for another 5 – 7 minutes until onions are browned.
4. Add wine and scrape the bottom of the skillet with a wooden spoon to get up
   anything stuck to the bottom.
5. Bring the heat down to simmer and add chicken broth, gravy master, thyme and garlic
   powder.
6. Simmer meat for 1 -2 hours.
7. Add mixed vegetables and simmer for another 10 minutes.
8. Serve hot.

Pulled Pork with Amercian Style Coleslaw

Every year this weekend kicks off the holiday BBQ season.  To get ready, I am experimenting with some classic menus that won’t make you feel guilty.  Tonight we had pulled pork and coleslaw sandwiches.

One of the reasons I love serving this to company is because it is better if made a day or two before the BBQ.  The coleslaw should be made at least 24 hour in advance and kept cold until ready to serve.  The longer it sits in the refrigerator, the better it gets.  The pulled pork can definitely be made the day before and heated up and served in a crock pot.  So if you are looking for hassle free cooking the day of your party, this is a great menu.

The family loved it (even if it was 60 degrees and cloudy) and was asking for seconds.

Enjoy!

American Style Coleslaw

Pulled Pork with Amercian Style Coleslaw

Serves 8

Prep Time: 10 minutes

Refrigerate overnight

Estimated Values per Serving:

Calories: 55                           Fat: 2 grams

Ingredients:

½ cup low fat mayonnaise

¼ cup skim milk

2 tablespoons sugar

2 tablespoons white vinegar

½ teaspoon pepper

½ teaspoon onion powder

1 teaspoon celery seed

¼ teaspoon salt

1 scallion – chopped

4 cups shredded cabbage

1 cup shredded carrot

Directions:

1. In a large mixing bowl, whisk together mayonnaise, milk, sugar, vinegar, pepper, onion powder, celery seed, and salt.
2. Add shredded cabbage, carrot and scallion and toss.
3. Refrigerate overnight or for several days and serve cold.

Pulled Pork

Serves 8

Pre heat oven 250^o

Prep Time: 5 minutes

Bake Time: 4 – 5 hours

Cook time: 30 minutes

Estimated Values per Serving:

Calories: 200                        Fat: 5 grams

Pork Loin Rub Ingredients:

2 pounds boneless pork loin

1 teaspoon finely ground black pepper

2 teaspoons ground oregano

1 tablespoon paprika

1 teaspoon onion powder

1 teaspoon thyme

¼ teaspoon cayenne pepper

Directions:

1. Trim any excess fat from pork and set aside.
2. To make the rub, combine all the ingredients. Rub over the surface of the pork loin to coat.
3. Place pork in baking pan and cover with aluminum foil.  Cook pork for about 4 – 5 hours.
4. Cool pork until you are able to handle it then shred the meat.

BBQ Sauce Ingredients:

1 cup strong coffee

1 jar (12 ounces) chili sauce

2 tablespoons Worcestershire sauce

2 tablespoons molasses

½ teaspoon liquid smoke

¼ cup white vinegar

1 teaspoon garlic powder

2 tablespoons chili powder

2 – 3 dashes pepper sauce (optional)

Directions:

1. Combine all ingredients in large saucepan and bring to a simmer on medium low heat.  Reduce heat and simmer for 30 minutes.
2. Add sauce to shredded pork and mix well.  Serve hot.

Pork Stout Stew

Pork Stout Stew

Serves 6

Prep Time: 15 minutes

Cook Time: 1 1/2 – 2 hours

Estimated Values per Serving:

Calories: 350                        Fat: 8 grams

Pork Stout Stew

Ingredients:

9 slices center cut low fat bacon

2 pounds boneless pork loin – cut into 1-inch pieces

1 tablespoon paprika

1 teaspoon salt

1 teaspoon garlic powder

1 teaspoon onion powder

¼ teaspoon cayenne pepper

½ teaspoon dried oregano

½ teaspoon dried thyme

1 tablespoon flour

2 cups onion – chopped

1 cup carrots – peeled and chopped

5 cloves garlic

¼ cup fresh parsley – chopped

2 bay leaves

1 (12-ounce) can of stout beer

2 cups beef broth

1 pound potatoes – peeled and quartered

Directions:

1. Heat a large heavy pot or Dutch oven on medium high heat and coat with cooking spray.  Add bacon and cook for 5 – 7 minutes until browned and very crispy.
2. While bacon is cooking, combine paprika, salt, garlic powder, onion powder, cayenne pepper, oregano, thyme and flour in a bowl.  Add pork mix until all of the pork is coated with spices.
3. Remove bacon and drain on paper towels.  Remove all but 2 tablespoon of fat from the pan.
4. Add pork to the pan and sauté until brown on all sides, about 5 minutes.  Remove the meat from the pan and set aside.
5. Chop the cooled bacon and add with the pork.
6. Reduce heat to medium and add onions and carrots to the pan.  Sauté for about 5 minutes until soft.  Add the garlic, parsley and bay leaves and cook for 30 seconds.  Add the stout, beef broth and potatoes and return the pork and bacon to the pan.  Lower the heat to medium low and simmer, covered, until the pork and vegetables are tender, about 1 ½ hours, stirring occasionally.
7. Remove from the heat, adjust seasoning to taste and serve hot.

Macaroni and Gravy

Years ago, when I first met my husband, he would talk endlessly about how his mother would make “macaroni and gravy” every Sunday night for dinner.  When I first heard of this, I thought it sounded disgusting and had visions of macaroni with brown gravy, like the kind you pour on roast beef.  However, when I had the pleasure of eating at his mother’s house that first Sunday did I understand what he meant; “macaroni and gravy” is pasta topped with a rich tasting tomato sauce that had simmered in some type of meat all day.

Dean, my husband, and I have modified the original recipe so that it is no longer dripping in grease yet still maintains that delicious rich and hearty flavor.  This “gravy” is so good, you don’t need to add anything and is perfect just the way it is.

From our family to your, enjoy this Italian tradition – modified so that it is “delicious and light”.

Macaroni and Gravy

Serves 4

Prep Time: 15 minutes

Cook Time: 1 hour 15 minutes (you could cook all day too)

Estimated values per serving:

Calories = 570                         Fat = 7 grams                         Points: 6

Ingredients:

½ pound London broil

½ pound skinless/boneless chicken breast

Salt and pepper to taste

2 small onions – chopped

1 tablespoon olive oil

1 cup red wine – divided

3 cloves garlic – minced

2 cans (28 ounces each) crushed tomato

1 tomato can (28 ounces) of water

2 tablespoons double concentrate tomato paste

1 tablespoon sugar

Parsley flakes to taste (about 2 teaspoons)

Dried basil to taste (about 2 teaspoons)

½ pound pasta

Directions:

1. Season London broil and chicken with salt and pepper.  Heat a large pot on medium high heat, coat with cooking spray and add olive oil.  Add London broil and chicken and sauté for about 5 minutes on each side until browned.
2. Remove meats from the pot and add onion.  Sauté for 5 minutes until soft and browned.  Add ½ cup red wine and cook until liquid is absorbed.
3. Add garlic and the other ½ cup wine and cook until the wine is reduced by half.
4. Add the crushed tomatoes, fill one can with water and add to the pot, tomato paste, sugar, parsley and basil and bring to a boil.
5. Add back the London broil and chicken and simmer on low for 1 hour (tasting to adjust seasonings as needed).
6. While the “gravy” is simmering for the last 10 minutes, bring a large pot of water to boil.  Add pasta and cook for about 8 minutes until done.
7. Drain pasta and place in a serving bowl.  Add “gravy” to pasta.  Serve meats on a separate serving platter.

Beef Stew with Gnocchi

Beef Stew with Gnocchi

Serves 6

Slow Cooker or Crock Pot

Prep Time: 10 minutes

Cook Time: 5 ½ hours

Estimated values per serving:

Calories = 300                      Fat = 5 grams                        Points: 5

Ingredients:

1 pound London broil – cut into 1 inch pieces

3 tablespoons flour

½ teaspoon salt

¼ teaspoon pepper

1 tablespoon fresh thyme (or 1 teaspoon dried)

1 package (8 ounces) baby bella mushrooms – sliced

8 ounces baby cut carrots

2 cloves garlic – minced

1 package (9 ounces) frozen pearl onions in cream sauce

1 ½ cups beef broth

¾ cup red wine

1 package (16 ounces) frozen gnocchi

Directions:

1. Toss together steak, flour, salt, pepper and thyme in the slow cooker.  Add mushrooms, carrots, garlic, onions, broth and wine.  Set slow cooker on high and cook for 5 hours.
2. Remove lid after 5 hours, stir stew and add gnocchi.  Cover and cook on high for 30 minutes.

Pulled Pork Chili

Pulled Pork Chili

Serves 6

Preheat oven 300^o

Prep Time: 15 minutes

Cook Time: 4 hours

Estimated values per serving:

Calories = 400                      Fat = 5 grams                        Points: 5

Ingredients:

1 pound boneless pork loin

1 teaspoon paprika

1 tablespoon + 1 teaspoon chili powder

½ teaspoon black pepper

½ teaspoon salt

1 teaspoon thyme

1 onion– chopped

1 jalapeno pepper – minced

2 cloves garlic – minced

½ cup whiskey

2 (12 ounce) jars chili sauce

1 ½ cups water

1 cup chicken broth

1 teaspoon chipotle seasoning

4 small or 2 large potatoes – peeled and diced

1 (15.5 ounces) can of red kidney beans

Directions:

1. Combine paprika, 1 teaspoon chili powder, pepper, salt and thyme and rub on to pork loin.
2. Set pork in a roasting pan, cover with foil and slow cook for 3 hours.  Remove from heat and cool.  Shred pork with a fork and set aside.
3. Heat a large pot on medium heat, spray with cooking spray and add onion.  Sauté for 5 minutes until soft and browned.
4. Add jalapeno pepper and sauté for 3 minutes, add garlic and sauté for 1 minute.  Add whiskey, scraping any pieces from the bottom of the pot and cook until reduced by half.
5. Add chili sauce, water, chicken broth, 1 tablespoon of chili seasoning, chipotle seasoning, shredded pork and potatoes to the pot.  Simmer on low for about 30 minutes or until potatoes are soft.
6. Add kidney beans and simmer for 15 minutes.  Serve hot.

Spicy Chicken Sausage with Penne

This is a great easy meal that can be made ahead of time.  I cooked the sauce in the morning and heated it 10 minutes before dinner while the penne was cooking. 

Spicy Chicken Sausage with Penne

Spicy Chicken Sausage with Penne

Prep Time: 10 minutes

Cook Time: 1 to 2 hours

Estimated Values per Serving:

Calories: 400                        Fat: 7 grams                          Points: 8

Ingredients:

1 package (12 ounces) chicken sausage with jalapenos and red peppers – coarsely chopped

2 cloves garlic – minced

½ cup white wine

2 cans diced tomatoes

1 tablespoon tomato paste

2 tablespoons fresh basil – chopped

Salt and pepper to taste

½ teaspoon dried oregano

8 ounces (1/2 box) high fiber penne pasta (*)

Directions:

1. Heat a large skillet on medium high heat, spray with cooking spray and add sausage.  Sauté for 5 minutes until browned.  Add garlic and cook for 1 minute.
2. Add wine, scraping any pieces from the bottom of the pan and cook until it comes to a boil.
3. Add tomatoes, tomato paste and basil, reduce heat and simmer for 1 to 2 hours.  Adjust seasoning with salt and pepper.
4. 20 minutes before serving, add oregano and continue to simmer.
5. 10 minutes before serving, bring water to a boil on high heat and add penne.  Cook 8 – 10 minutes or until done.
6. Strain penne and pour into a serving platter.  Spoon sausage sauce on top and serve.

(*) “Smart Pasta” with 7 grams of fiber per serving.

NOTE: the sausage sauce can be made in advance and reheated when ready to serve.