Braised Beef and Mushrooms

Braised Beef with Mushrooms

Serves 4 – 6

Estimated Calories per serving: 530

Fat grams: 10

Ingredients:

1 – 1 ½ pounds sirloin steak

Salt

Pepper

½ cup flour

1 Tablespoon canola oil

16 ounces mushrooms, sliced

1 large onion, chopped

2 cloves garlic, minced

¾ cup red wine

28 ounces chopped tomatoes

1 Tablespoon fresh thyme

1 Tablespoon red wine vinegar

Directions:

1. Cut beef into 1 ½ inch steaks.  Sprinkle both sides with salt and pepper then dredge in flour, shaking off excess.
2. In a 12-inch cast iron skillet, heat oil and add steaks.  Cook until browned, 3 – 4 minutes on each side.  Remove from skillet and set aside.
3. Add mushrooms to skillet and cook until the liquid evaporates, about 8 minutes.  Add onion and cook until soften, about 3 minutes.
4. Add garlic and cook for about 1 minute then add wine, tomatoes, thyme and any additional salt and pepper for flavor.  Bring to a boil and then add steaks.
5. *Allow to simmer for a minimum of 20 minutes (see note below).  Stir in vinegar and serve

*Note: Simmering longer will make the beef tender.

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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.

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

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Beef…It’s what was for dinner tonight.

Beef dinners can be tough because generally speaking, they are not naturally low in fat.  There are, however, cuts of beef that are leaner than most.  Keep in mind though, the leaner the cut, the tougher it can be.  So what we do is put a dry rub on the beef, let it sit for 3 – 24 hours in the refrigerator and either grill it or slow cook it.

Today there was a great sale on top round steak.  For a 3 ounce serving, this runs at about 180 calories and 7 grams of fat.  This may seem like a lot to you but considering that beef brisket runs 190 calories and 21 grams of fat for the same 3 ounces.  So you are basically getting a lot more bang for your buck by choosing the right cut.

Again, make sure that the leaner meats are marinated in either a rub or wet marinade to tenderize it.  Here is the rub we used:

1 tablespoon salt
1 tablespoon black pepper
1 tablespoon dark brown sugar
1 tablespoons paprika
¼ teaspoon cayenne pepper (or more if you like it spicy)
1 pounds top round steak

Rub on steak and allow to marinate for a minimum of 3 hours but can stay in the refrigerator overnight.  If slow cooking the beef, set oven to 250^o and cook until the internal temperature reaches 145^o for medium rare, 155^o for medium or 160^o for well done.  If grilling, set grill and cook until the beef reaches the degree of doneness to your liking (see above).