January 24, 2012: Homemade Meatball Stew Recipe

Last year I shared an easy meatball soup recipe that uses convenience food items. I decided there was no excuse for being lazy and remade that recipe using homemade ingredients and keeping the calories as low as possible.

Homemade Meatball Stew

1 cup crushed Saltine crackers

¼ cup fat free half and half

1 egg

¼ cup ketchup

1 T. Worcestershire sauce

1 t. Italian seasoning

1 t. garlic salt

1 t. dried parsley

1 pound 93% lean ground beef

1 cup baby carrots, cut into small pieces

1 cup fresh green beans, cut into thirds

1 large Russet potato, peeled and cut into small chunks

1 celery heart, rib, greens and heart thinly sliced

1 cup canned corn (or fresh)

1 carton beef stock

1 cup water

2 cups dry macaroni or farfalle (bowtie) pasta

Preheat oven to 400 degrees.

Combine crushed crackers and half and half; let sit for five minutes to soften crackers. Add egg, ketchup, Worcestershire sauce and seasonings. Mix in ground beef with your hands. Shape into small balls.

Spray a Dutch oven with nonstick cooking spray. Place meatballs in the bottom of the Dutch oven and bake in preheated oven for 20 minutes, or until cooked through. Remove from oven and remove meatballs with a slotted spoon.

Add vegetables (with the exception of canned corn) to Dutch oven. Sauté for 2 – 3 minutes, scraping up bits of meatballs from bottom of pan. Add beef stock and water and bring to a boil. Cover and reduce heat to medium; boil gently for 10 minutes. Reduce heat to low and add reserved meatballs and corn. Cook for an hour, until vegetables are soft.

Meanwhile, cook pasta according to package directions. Drain and add to meatball stew just before serving. Add water, if necessary, to thin stew.

Serves 6

January 23, 2012: Slimmed Down Coq au Vin Recipe

Coq au Vin is one of my favorite recipes for comfort food during cold months. It has everything I love – bacon, chicken, root vegetables and a yummy sauce. But there’s no reason this French dish has to be so loaded with fat calories and sodium. Here’s a version I created that is great for the calorie conscious diner but just as delicious, hot and filling as the original.

Slimmed Down Coq au Vin

4 pieces bone-in chicken, skin removed (breasts, thighs, drumsticks)

Salt and pepper

1 T. olive oil

1 shallot, sliced horizontally

8 large cloves garlic, thickly sliced

1 cup baby carrots, halved lengthwise

1 rib celery, sliced

1 cup cauliflower florets

1 cup fresh green beans, cut into thirds

1 cup dry white wine

2 cups chicken stock

1 t. dried oregano

1 t. dried sage

½ t. dried parsley

1 T. cornstarch

1 T. water

In a Dutch oven, heat the olive oil over medium heat. Add the chicken pieces; sprinkle with salt and pepper. Sauté on both sides for five minutes per side, until golden brown on the outside. Remove from Dutch oven and set aside.

Preheat oven to 350 degrees.

Lower heat and add vegetables to Dutch oven. Sauté for a few minutes, until vegetables begin to soften. Add wine, chicken stock and herbs; place reserved chicken pieces on top of vegetables. Cover Dutch oven and place in preheated oven. Bake for 30 – 45 minutes, until chicken is cooked through and vegetables are soft.

Stir together cornstarch and water. Remove chicken pieces from Dutch oven and stir in cornstarch mixture. Place chicken back in Dutch oven and return to oven for five more minutes to thicken sauce.

Serves 4

Note: This is a complete meal that only needs biscuits or French bread as a side.

January 5, 2012: Low Fat Oriental Chicken Salad

I wanted to use a bit of leftover chicken I had in the freezer for dinner. My first thought was to make this chicken casserole that my husband so loves but, unfortunately, it’s filled with tons of calories. I decided, instead, to turn it into a lovely Oriental Chicken Salad. I used several different recipes to come up with this combination; the salad dressing is fat free and virtually calorie free so feel free to use as much as necessary to flavor your salad.

Low Fat Oriental Chicken Salad

Dressing

2 cups water

2 T. Truvia

3 t. dry pectin

1 T. rice wine vinegar

1 t. soy sauce

1 t. minced garlic

1 t. kosher salt

¼ t. black pepper

¼ t. paprika

1 package ramen noodles

1 cup water

½ t. chicken bouillon

3 cups torn green leaf lettuce

1 cup shredded Napa cabbage

2 green onions, white and green parts sliced on the diagonal

2 mushrooms, thinly sliced

1 rib celery, thinly sliced

½ cup cooked, shredded chicken

3 baby carrots, cut into matchsticks

1 T. roasted sunflower seeds

Combine dressing ingredients in a small saucepan. Heat over medium heat to boiling, whisking frequently. Cook at a low boil for about 10 minutes, until slightly reduced. Remove from heat, cool, and refrigerate.

Bring cup of water to boiling in saucepot. Add ramen noodles and boillon. Boil for 3 minutes then turn off heat and allow to cool (noodles will absorb excess liquid).

Combine lettuce, cabbage, onions, mushrooms and celery. Toss with 1/3 to ½ cup of dressing. Place in serving bowl and top with chicken, ramen noodles, carrots and sunflower seeds.

Serves one with approximately 525 calories – but this is a BIG salad and has enough protein to satisfy.