One foot in front of the other.
Makes 12 servings
2 medium shallots, minced
2 cloves garlic, minced
4 teaspoons chili powder
4 teaspoons smoked paprika or Hungarian paprika
2 teaspoons ground cinnamon
2 teaspoons dried oregano
1 teaspoon kosher salt
4 pounds first-cut brisket (or flat-cut), trimmed of fat
¼ cup Worcestershire sauce
1 14-ounce can no-salt-added diced tomatoes
¼ cup packed dark brown sugar
¼ cup cider vinegar
1. Combine shallots, garlic, chili powder, paprika, cinnamon, oregano and salt in a small bowl. Rub into both sides of meat. Set the meat in a 9-by-13-inch baking dish, cover and refrigerate for at least 8 hours or overnight.
2. Pour Worcestershire sauce over the meat. Cover the pan with foil and set aside at room temperature while the oven heats to 350°F.
3. Bake the brisket, covered, for 2 hours. Meanwhile, blend tomatoes, brown sugar and vinegar in a large blender or food processor until smooth.
4. After 2 hours, pour the tomato mixture over the meat; continue baking, covered, until fork-tender, basting with pan juices every 30 minutes, for about 1 1/2 hours more.
5. Remove the meat from the sauce. Let rest for 10 minutes, then slice against the grain. Skim the fat from the sauce in the pan; pour the sauce over the meat and serve (or follow make-ahead instructions).
Bake, let the sliced brisket cool in the sauce for 1 hour, cover with foil and refrigerate for up to 3 days or freeze for up to 1 month. Reheat, covered, in a preheated 350°F oven for 40 minutes; if frozen, defrost in the refrigerator overnight before reheating.
Per serving: 228 calories; 7 g fat (3 g sat, 3 g mono); 64 mg cholesterol; 8 g carbohydrate; 32 g protein; 1 g fiber; 221 mg sodium; 351 mg potassium.
Nutrition bonus: Zinc (53% daily value), Iron (20% dv), Vitamin A (15% dv).
1/2 Carbohydrate Serving
Exchanges: 1/2 other carbohydrate, 4 lean meat
Serves 4
If grilling, prepare the grill.
Combine the ketchup and balsamic vinegar in a small mixing bowl. Stir well to combine.
Combine the beef, turkey sausage, garlic, basil, and fennel seed in a large mixing bowl, then season liberally with salt and pepper. Form the mixture into four patties (can make five smaller patties if desired). Place on the heated grill and cook until done. Just before removing from heat, top with Gorgonzola cheese to melt cheese.
Lightly toast the rolls. Spread with balsamic ketchup and basil aioli. Place a bed of arugula on the bottom bun and build burgers. Top with sliced red onion.
2006, Ellie Krieger, All rights reserved
Serves: 4 servings (1 serving is 2 banana halves plus 2 Tbs syrup)
For the syrup: In a small saucepan, boil 1/2 cup water. Turn off heat, add tea-bag and brew tea, leaving bag in the water until cool and tea is very dark. Remove tea-bag, squeezing out excess tea. Add honey and all of the spices. Bring liquid to a boil, then reduce heat and simmer 5 to 7 minutes, or until liquid has slightly reduced and you are left with 1 cup of liquid. Remove from heat and cool for half an hour. Using a fine-meshed sieve or tea brewer, strain out whole spices. Syrup should be thinner than honey, but still have body.
For the bananas: Preheat grill or grill pan sprayed with cooking spray over medium-high heat. Slice bananas in half lengthwise. Grill fruit until slightly softened and light grill marks form, about 2 to 3 minutes per side. Place 2 banana halves on a dessert plate and drizzle with 2 tablespoons syrup.
4 servings (serving size: 1 fillet, 1/2 cup sauce, 3/4 cup rice, and 1 lime wedge)
Preheat broiler.
Heat 1/2 teaspoon oil in a large nonstick skillet over medium heat. Add ginger and garlic; cook 1 minute. Add pepper and onions; cook 1 minute. Stir in curry powder, curry paste, and cumin; cook 1 minute. Add soy sauce, sugar, 1/4 teaspoon salt, and coconut milk; bring to a simmer (do not boil). Remove from heat; stir in cilantro.
Brush fish with 1/2 teaspoon oil; sprinkle with 1/4 teaspoon salt. Place fish on a baking sheet coated with cooking spray. Broil 7 minutes or until fish flakes easily when tested with a fork. Serve fish with sauce, rice, and lime wedges.
Serves: 4
Melt 2 tablespoons butter in a large skillet over medium-high heat. Sprinkle in the sugar and cook until it just turns golden.
Add the cabbage and 1/2 teaspoon salt, cover and cook until wilted, about 5 minutes. Add the broth and continue cooking, covered, until crisp-tender, another 15 minutes. Preheat the broiler to high.
Transfer the cabbage to a casserole dish. Wipe out the skillet, then add the remaining 6 tablespoons butter and melt over medium heat. Brush the scallops with some of the butter and season with salt and pepper; arrange in a single layer over the cabbage in the casserole dish and broil until firm, 5 to 7 minutes.
Meanwhile, continue cooking the butter over low heat, swirling the pan occasionally, until toasted and fragrant, 5 minutes. Add the capers, raisins and vinegar (be careful – the butter may foam and bubble); swirl the pan until the raisins are plump. Season with salt and pepper.
Divide the scallops and cabbage among plates. Add the parsley to the sauce and spoon over the scallops.
Serves: 8
Combine the dressing ingredients in a blender, using 2 teaspoons salt, and pepper to taste; process until smooth. Combine the salad ingredients in a large bowl and toss with the dressing. Let sit at least 15 minutes before serving, or cover and refrigerate for up to 4 hours.
Laura Zapalowski, Cooking Light, October 2007
Serves: 4
Combine first 8 ingredients in a food processor; process until smooth.
Heat oil in a large nonstick skillet over medium-high heat. Sprinkle steak evenly on both sides with pepper and salt. Add steak to pan; cook 4 minutes on each side or until desired degree of doneness. Remove steak from pan; let stand 5 minutes. Thinly slice steak.
Combine cabbage and the remaining ingredients in a large bowl. Drizzle slaw mixture with cilantro mixture; toss. Arrange 2 cups slaw mixture on each of 4 plates; top each serving with 3 ounces beef.
2006, Robin Miller, All rights reserved
Serves: 4
Cook pasta according to package directions.
In a small bowl, whisk together broth, oil, vinegar, Dijon mustard, thyme, salt and pepper to taste. Add diced chicken, green pepper, and mint.
Drain pasta and add to bowl with dressing and chicken. Toss to combine. Cover with plastic and refrigerate until ready to serve. Top with feta cheese just before serving.
Recipe courtesy Bobby Flay
Serves: 4
Place cooked pasta in a large bowl, add peppers, onions, tomatillo, corn and lima beans. Place vinegar and chipotle peppers in a blender and blend until smooth. Slowly add olive oil until emulsified and season with salt and pepper to taste. Toss the salad with the dressing and add cilantro.
Recipe courtesy EatingWell.com
Risotto is hardly effortless fare, what with all that stirring over a hot stove. But instant brown rice and creamy Neufchatel cheese can make a nutty, rich, stand-in version that’s sure to be a family favorite. Substitute any vegetables you wish for the asparagus and bell pepper. Make it a Meal: Paired with a salad, this is a perfect vegetarian main course, or serve as a side dish with grilled chicken or steak.
Prep Time:40 min
Serves:4 servings, 1 1/2 cups each
Heat oil in a large nonstick skillet over medium-low heat. Add onion and salt and cook, stirring often, until soft and just beginning to brown, 4 to 6 minutes. Add rice and garlic and cook until the garlic is fragrant, 30 seconds to 1 minute. Add broth and bring to a boil; cover, reduce heat to a simmer and cook for 5 minutes.
Remove cover and spread asparagus and bell pepper on top of the simmering rice—do not stir into the rice mixture. Replace cover and continue simmering, adjusting the heat if necessary, until the liquid is almost absorbed and the asparagus is bright green but still crisp, about 5 minutes.
Add peas and cream cheese; stir until the mixture is creamy and the cheese is incorporated. Return to a simmer and continue cooking until the liquid has evaporated and the asparagus is tender, about 5 minutes more. Stir in 1/2 cup Asiago (or Parmesan). Serve topped with chives (or scallions) and additional grated cheese.
2 cups dried small, white beans (navy beans), picked over and rinsed, soaked overnight and drained
4 cups water
2 bay leaves
3/4 teaspoon salt
1 yellow onion, chopped
1/2 cup light molasses
1 1/2 tablespoons dry mustard
3 strips thick-cut bacon, cut into 1/2-inch pieces
In a large, ovenproof pot with a tight-fitting lid or in a Dutch oven, combine the beans, water, bay leaves and 1/2 teaspoon of the salt over high heat. Bring to a boil. Reduce the heat to low, cover partially and simmer until the beans have softened but are still firm, 65 to 75 minutes. Remove from the heat and discard the bay leaves. Don’t drain the beans.
Preheat the oven to 350 F.
Stir the onion, molasses, mustard, bacon and the remaining 1/4 teaspoon salt into the beans. Cover and bake until the beans are tender and coated with a light syrup, 4 1/2 to 5 hours. Check periodically to make sure the beans don’t dry out, stirring and adding hot water as needed.
| Serving size: about 1/3 cup | |||
| Calories | 200 | Cholesterol | 4 mg |
| Protein | 4 g | Sodium | 197 mg |
| Carbohydrate | 19 g | Fiber | 6 g |
| Total fat | 4 g | Potassium | 599 mg |
| Saturated fat | 1 g | Calcium | 83 mg |
| Monounsaturated fat | 2 g | ||
Recipe courtesy EatingWell.com
Prep time: 15 min.
Cook time: 5 min.
Serves: 4 servings, 1 1/2 cups each
Prepare instant brown rice according to package directions.
Pour broth into a heavy medium saucepan, along with sugar, soy sauce and mirin. Bring to a boil; reduce heat to medium-low.
Stir egg whites and whole egg in a small bowl until just mixed. Add chicken to the simmering broth. Gently pour in the egg mixture, without stirring. Sprinkle scallions on top. When the egg starts to firm up, after about 3 minutes, stir it with chopsticks or a knife. (The chicken will be cooked by now.) Divide the rice among 4 deep soup bowls and top with the chicken mixture.
Ingredient noteMirin is a low-alcohol rice wine essential to Japanese cooking. Look for it in your supermarket with the Asian or gourmet ingredients. An equal portion of sherry or white wine with a pinch of sugar may be substituted for mirin.
Eating Healthy in 2009. Copyright 2007 Ellie Krieger, All rights reserved.
Prep Time: 12 min.
Cook Time: 16 min.
Serves: 4
Heat the oil in a large skillet over a medium heat. Add the onions and mushrooms and cook until the mushroom water is evaporated and they begin to brown, 5 to 7 minutes. Add the garlic and cook for 1 minute more. Add chicken, cumin, chili powder and oregano and stir until all spices are incorporated. Add spinach, salt and pepper and cook until spinach is wilted, about 2 minutes.
Lay 1 tortilla on a flat work surface and sprinkle with 1/4 cup shredded cheese. Spoon 1/2 chicken and vegetable mixture on top of cheese, then top with an additional 1/4 cup cheese. Top with another flour tortilla. Heat a large nonstick skillet with cooking spray over medium heat. Carefully place 1 quesadilla in pan and cook 3 minutes. Using a large spatula, gently flip quesadilla and cook an additional 3 minutes until lightly browned and cheese is melted. Repeat with second quesadilla. Slice each quesadilla into quarters. Place 2 quarters on a plate with 1 tablespoon sour cream and 2 tablespoons salsa.
2008, Ellie Krieger
15 servings
Combine honey and peanut butter in a large pot and heat over medium-low heat until melted, about 2-3 minutes. Add brown rice cereal and cherries and stir to combine until mixture is sticky. Press into a 9 by 13-inch pan sprayed with cooking spray. Let cool, then chill in refrigerator for 30 minutes. Cut into 15 (2 1/2 by 3-inch) squares.
Per Serving:
Calories 160; Total Fat 5 g; (Sat Fat 0.5 g, Mono Fat 0 g, Poly Fat 0 g) ; Protein 3 g; Carb 26 g; Fiber 2 g; Cholesterol 0 mg; Sodium 35 mg
Servings: 6
To make the filling: Preheat the oven to 375 degrees F. Spray a large shallow casserole dish, or 6 individual casserole dishes with cooking spray.
Season the chicken with 1/4 teaspoon each salt and pepper. In a large nonstick skillet, heat 2 teaspoons of the oil over a medium-high heat. Add the chicken to the pan and cook for 5 minutes, stirring occasionally. Transfer the chicken with its juices to a bowl. .
Add 2 more teaspoons of oil to the same pan and heat it over a medium-high heat. Add the onions, carrots and celery and cook until the vegetables begin to soften, about 3 minutes. Add the green beans, garlic and remaining salt and pepper and cook for 2 minute more. Add the milk. Stir the flour into the broth until it is completely dissolved and add to the pan. Cook, stirring, until the mixture comes to a boil. Reduce the heat to medium-low and cook for 2 minutes more. Return the chicken with its juices back to the pan. Add the peas and thyme and stir to combine. Season with salt and pepper, to taste. Spoon the mixture into the baking dish or individual dishes.
To make the crust: Put the whole-wheat flour, all-purpose flour, baking powder, baking soda and salt into a food processor and pulse a few times to combine. Add the butter and pulse about 12 times, or until pebble sized pieces are formed.
Add the buttermilk then oil to the food processor and pulse until just moistened. Do not over mix. Drop the batter in 6 mounds on top of the chicken mixture (1 mound on each individual dish, if using) spreading the batter out slightly. Bake until filling is bubbling and the biscuit topping is golden brown, about 20 minutes.
Excellent source of: Protein, Fiber, Vitamin A, Riboflavin, Niacin, Vitamin B6, Vitamin C, Vitamin K, Manganese, Phosphorus, Potassium, Selenium
Good source of: Thiamin, Vitamin B12, Folate, Pantothenic Acid, Calcium, Iodine, Iron, Magnesium, Zinc
2006, Ellie Krieger, All rights reserved
Serves: 8
Brown the meat and the onion in a large nonstick skillet over medium-high heat for 5 minutes, breaking up the meat into crumbles as it cooks. Pour the drippings out of the pan and discard. Add the garlic, jalapeno, and red pepper and cook 5 minutes more, stirring occasionally. Stir in the rest of the ingredients, reduce heat to low, and simmer for 5 minutes more. Place a half-cup scoop of the mixture onto each bun and serve.
Prep: 20 minutes Total: 40 minutes
You can also serve this Asian dish over Chinese noodles, available in most supermarkets, or steamed rice.
Serves 4.
Originally found at MarthaStewart.com
Boneless Buffalo Wings
Makes 8 servings (2 “wings,” 1/2 cup vegetables & 2 tablespoons dip each)
Spicy Blue Cheese Dip
⅔ cup reduced-fat sour cream
⅔ cup crumbled blue cheese
1 tablespoon distilled white vinegar
¼ teaspoon cayenne pepper
Wings & Vegetables
3 tablespoons nonfat buttermilk (see Tip)
3 tablespoons hot sauce, such as Frank’s RedHot, divided
3 tablespoons distilled white vinegar, divided
2 pounds chicken tenders (see Ingredient Note)
6 tablespoons whole-wheat flour
6 tablespoons cornmeal
½ teaspoon cayenne pepper
2 tablespoons canola oil, divided
2 cups carrot sticks
2 cups celery sticks
1. To prepare dip: Whisk sour cream, blue cheese, 1 tablespoon vinegar and c1/4 teaspoon ayenne in a small bowl. Cover and refrigerate until ready to serve.
2. To prepare wings: Whisk buttermilk, 2 tablespoons hot sauce and 2 tablespoons vinegar in a large bowl until combined. Add chicken; toss to coat. Transfer to the refrigerator and let marinate for at least 10 minutes or up to 1 hour, stirring occasionally.
3. Meanwhile, whisk flour and cornmeal in a shallow dish. Whisk the remaining 1 tablespoon hot sauce and 1 tablespoon vinegar in a small bowl; set aside.
4. Remove the chicken from the marinade and roll in the flour mixture until evenly coated. (Discard remaining marinade and flour mixture.) Sprinkle both sides of the chicken with 1/2 teaspoon cayenne.
5. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add half the chicken, placing each piece in a little oil. Cook until golden brown and cooked through, 3 to 4 minutes per side. Transfer to a serving platter. Repeat with the remaining 1 tablespoon oil and chicken, reducing the heat if necessary to prevent burning. Transfer to the platter. Drizzle the chicken with the reserved hot sauce mixture. Serve with carrots, celery and Spicy Blue Cheese Dip.
The chicken can marinate (Step 1) for up to 1 hour.
Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.
Ingredient note: Chicken tenders, virtually fat-free, are a strip of rib meat typically found attached to the underside of the chicken breast, but they can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.”
Per serving: 256 calories; 10 g fat (4 g sat, 4 g mono); 83 mg cholesterol; 12 g carbohydrate; 31 g protein; 2 g fiber; 353 mg sodium; 248 mg potassium.
Nutrition bonus: Vitamin A (120% daily value).
1 Carbohydrate Serving
Exchanges: 1/2 starch, 1 vegetable, 3 1/2 lean meat
Light Chicken Parmesan
The secret’s in the breading: Only one side of the chicken has it; plus, whole-wheat bread subs in for white, and an egg white replaces a whole one.
Prep: 20 minutes
Total: 35 minutes
Ingredients
Serves 4
Directions
Recipe: Barbecue chicken pizza
Dietitian’s tip: Vegetables, lean chicken breast and calcium-rich low-fat cheese makes this pizza a healthy, well-balanced meal.
Ingredients
1 cup pizza sauce
1 12-inch Italian pizza crust
8 green pepper rings
1 tomato, sliced
1 cup mushrooms, sliced
4 ounces cooked chicken breast, sliced about 1-inch thick, with all visible fat removed
2 tablespoons barbecue sauce
1 cup reduced-fat mozzarella cheese, shredded
Directions
Preheat the oven to 400 F.
Spread the sauce evenly over the pizza crust. Add the pepper, tomato, mushrooms and chicken. Drizzle barbecue sauce over the pizza and top with cheese.
Bake about 12 to 14 minutes. Cut the pizza into 8 slices and serve immediately.
Nutritional Analysis
(per serving)
| Serving size: 2 slices | |||
| Calories | 333 | Cholesterol | 35 mg |
| Protein | 23 g | Sodium | 961 mg |
| Carbohydrate | 44 g | Fiber | 3 g |
| Total fat | 8 g | Potassium | 335 mg |
| Saturated fat | 3 g | Calcium | 220 mg |
| Monounsaturated fat | trace | ||
Black-Bean Burritos with Verde Sauce
These mildly spicy burritos are loaded with sautéed vegetables and beans, boosting the fiber to meet over half of your daily need. The sauce is a delicious nonfat mixture made with tomatillos (Mexican tomatoes).
Servings:
8 people
Ingredients
| Verde Sauce |
 1 pound tomatillos |
| 8 ounces poblano chili peppers (wear plastic gloves when handling) |
| 2 tablespoons onions, chopped |
| 2 tablespoons fresh cilantro, chopped |
| 1 1/2 teaspoons garlic, chopped |
| pinch salt |
| Burritos |
| 1/2 teaspoon olive oil |
| 1 cup scallions, sliced |
| 1 cup zucchini, chopped |
| 1 cup yellow squash, chopped |
| 1/2 cup sweet red peppers, chopped |
| 1 teaspoon ground cumin |
| 1/2 teaspoon mild chili powder |
| 1 can (19 ounces) low-sodium black beans, rinsed and drained |
| 1 cup nonfat chunky tomato salsa |
| 3/4 cup white rice, cooked |
| Ground black pepper |
| 8 flour tortillas (6″/15-cm diameter) |
| 1 cup shredded reduced-fat Monterey Jack cheese |
| 1/2 cup nonfat sour cream |
Preparation
To make the verde sauce: Preheat the oven to 400°F (200°C).
Remove and discard the husks from the tomatillos. Line a baking sheet with foil and place the tomatillos and chili peppers on it. Bake for 10 minutes; turn the pieces and bake for 15 minutes.
Place the peppers in a brown paper bag and let stand for 5 minutes. Remove and discard the skins and seeds. Puree the peppers in a food processor. Add the tomatillos and pulse until the mixture is chunky. Transfer to a bowl and add the onions, cilantro, garlic, and salt.
To make the burritos: Reduce the oven temperature to 350°F (180°C). Coat a 13″ x 9″ (32.5 x 23-cm) baking dish with nonstick spray.
Warm the oil in a large nonstick skillet over medium heat. Add the scallions, zucchini, squash, and red peppers; cook for 2 minutes. Add the cumin and chili powder; cook for 2 to 3 minutes, or until crisp-tender. Add the beans, salsa, and rice; stir until well-combined. Season with the black pepper.
Lay a tortilla on a flat surface and place 1/2 cup (120 mL) of the filling in the center. Top with 2 tablespoons (30 mL) of the Monterey Jack. Roll into a tight cylinder. Place, seam side down, in the prepared baking dish. Repeat with the remaining tortillas, filling, and Monterey Jack. Mist the burritos with nonstick spray. Cover with foil and bake for 20 minutes, or until the filling is hot.
To serve, top the burritos with the sauce and sour cream.
Nutritional Information
| Calories: | 313 calories |
| Carbs: | 53 g |
| Sodium: | 819 mg |
| Fat: | 7 g |
| Protein: | 15 g |
| Fiber: | 6 mg |
| Cholesterol: | 10 g |
Browned Butter Rolled Christmas Cookies
These are perfect for decorating, but also yummy straight up. You can make them now, and roll them later, too. Prepare the dough up to the point of shaping into disks, then tightly wrap in plastic. Place in zipper top bag and refrigerate for up to 2 days or freeze for up to 1 month. If you freeze the dough, return to room temperature before rolling out. Store the cookies in an airtight container for up to 3 days or freeze for longer storage.
3/4 cup white whole wheat flour (e.g., King Arthur Brand)
3/4 cup unsifted cake flour
1 teaspoon baking powder
1/4 teaspoon salt
3 tablespoons unsalted butter
1/2 cup sugar
1 tablespoon canola oil
1 large egg
1 teaspoon vanilla extract
Adjust the oven rack to the upper third of the oven. Preheat to 350°F.
In a medium bowl whisk the flours, baking powder and salt.
Melt the butter in a small saucepan over low heat. Cook about 1 minutes, swirling the pan, until the butter turns a nutty brown. Transfer to a medium bowl. Add the sugar and oil. Beat with an electric mixer 1 minute on medium speed. Add the egg and vanilla; beat 2 minutes on medium-high speed. Add the flour mixture and mix on low speed until just combined. Divide the dough in half and press each piece into a disk.
Line 2 cookie sheets with parchment paper. Working with one disk at a time, roll dough on a lightly floured surface to a thickness of 1/8 inch. Cut out cookies with small (about 2- to 2 1/2-inch) cookie cutters. Place the cookies about 1/2 inch apart on the prepared baking sheets.
Bake the cookies in the upper third of the oven, 1 sheet at a time, 5-7 minutes until slightly golden on the edges (do not overbake). Let rest on cookies sheets 1 minute, then transfer with spatula to wire racks. Cool completely.
Nutrition per Serving (1 cookie):
Calories 54; Fat 2.2g (poly .4g, mono .5g, sat 1.3g); Protein 1g; Fiber: 0.4 g; Cholesterol 11mg; Carbohydrate 8g.
Servings = 4 | Serving size =about 1 1/2 cups
This recipe can be multiplied by 2, 3, 4.
This healthy recipe keeps well and is better the second day after the garlic has had a chance to come to full flavor.
Serve with 2 slices whole wheat bread.
AND
Or serve over a bed of greens as a composed salad.
| 4 cups | water |
| 1/2 cup | white wine |
| 1 lb | boneless skinless chicken breast |
| 4 | ribs celery (diced) |
| 2 cloves | garlic (minced) |
| 4 Tbsp | reduced-fat mayonnaise |
| 1/4 tsp | salt |
| fresh ground black pepper (to taste) |
Place the water and wine in a large skillet over medium heat. Bring the water to a boil and then reduce the heat until the water is at a shiver.
Gently add the chicken breasts and poach for about 10 – 15 minutes depending on the thickness. It’s best to use a instant thermometer and remove the breasts just as they reach 160°F.
Let the chicken rest for about 3 – 5 minutes. When they are cool cut them into 1/2 inch cubes. Chill in the refrigerator for about 30 minutes.
Remove from the fridge and add the diced celery, garlic, mayonnaise, salt and pepper. Fold the salad together gently and chill for another 15 minutes.
Serving size: 1 1/2 cups | Servings 4
Calories 208 | Calories from Fat 58
Amount Per Serving (% Daily Value)
Total Fat 6g (10%) | Saturated Fat 1g (6%)
Monounsaturated Fat 0g | Trans Fat 0g
Cholesterol 71 mg (24 %) | Sodium 373 mg (16 %)
Total Carbohydrates 4g (1%) | Sugars 2g
Dietary Fiber 1g (3%) | Protein 27g
Vitamin A 5% | Vitamin C 5 % | Calcium 3% | Iron 6%
Vitamin K 345 mcg | Potassium 429 mg | Magnesium 40 mg
The Recipe
3 Tbsp olive oil
2 lb cubed buffalo chuck
5 jalapeños, seeded and diced
1 yellow onion, diced
2 garlic cloves, minced
1 green bell pepper, diced
8 tomatillos, husked and chopped
1 can (8 oz) tomato sauce
2 cups beef stock
3 Tbsp chopped cilantro
1 Tbsp paprika
2 tsp crushed cumin seeds
1 cup cooked black beans
Salt and pepper
Coat a heavy skillet with the oil and heat it on medium-high. Cook the buffalo until it’s brown. Add the jalapeños, onion, garlic, and bell pepper. Cook over medium until the onions turn translucent. Add the tomato sauce, beef stock, tomatillos, cilantro, paprika, and cumin. Boil. Then simmer for 1½ hours. Add beans. Season with salt and pepper. Serves 6
Build Your Own Burn
Prepackaged chili powders lack firepower. Craft a more flavorful version by selecting any combination of these five peppers. Cut each one in half, remove the seeds, and bake at 300°F for 5 to 10 minutes until crisp. Then pulverize them in a food processor.
|
Ancho
|
Cayenne
|
Chipotle
|
Guajillo
|
New Mexico Red
|
|
| KICK |
Low
|
High
|
Medium-high
|
Medium-high
|
Medium
|
| BODY |
High
|
Low
|
Medium
|
Medium
|
Medium-high
|
| BURN |
Low
|
High
|
Medium-high
|
Medium-low
|
Medium
|
From: Men’s Health Magazine
Chef: Che Frey of Second Home Kitchen and Bar, in Denver
Thanks so much for visiting my site! My name is Brandon Wood and I am the social media manager and a customer service rep for Newton Running. This site and podcast follow my adventures on the way to competing in and training for all kinds of endurance events, especially triathlon and running. Click the "About Me" tab for more info!
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