Beyond Thanksgiving: A Week of Healthy Meals and Recipes
Healthy dishes to serve your holiday visitors all week long.
About 2 pounds top sirloin steak, trimmed of visible fat, cut into 1/3-inch strips
Salt and pepper (optional)
1 tablespoon canola oil
1/2 cup finely chopped shallots
3/4 pound thickly sliced mushrooms
10 1/2-ounce can beef consomme©
2 tablespoons Cognac (vodka can be substituted)
3/4 cup fat-free half-and-half
1 tablespoon Dijon mustard
1 tablespoon chopped fresh dill
8 cups cooked whole-wheat blend pasta of your choice
Paprika, as desired
1. Pat meat strips well with paper towels, and sprinkle lightly with salt and pepper if desired. Heat oil in heavy nonstick frying pan over high heat. Add meat in single layer and cook just until brown on both sides (about 1 minute per side). Remove meat to a holding plate.
2. Add shallots and mushrooms to the same frying pan and heat over medium-high heat. Pour 1/8 cup consomme© over the top and simmer until mushrooms are tender, scraping up browned bits as it cooks (about 6 minutes).
3. Pour in the remaining consomme© and cognac and continue to cook until liquid thickens (about 10 minutes). Stir in the fat-free half-and-half and the Dijon mustard. Add the meat strips and any juices from the holding plate. Simmer over medium-low heat until the meat is heated through and cooked to your desired doneness (about 2 minutes). Stir in chopped dill. Add salt and pepper to taste if desired.
4. Serve stroganoff over cooked noodles and sprinkle paprika over the top as desired.
Yield: 6-8 servings
Nutritional Information: Per Serving (if 8 per serving): 410 calories, 38 g protein, 43 g carbohydrate, 9.5 g fat (3 g saturated fat), 76 mg cholesterol, 6 g fiber, 331 mg sodium. Calories from fat: 21%.
Breakfast: You can set up a Bagel Buffet in about 15 minutes! Just put out assorted sliced bagels, two types of light cream cheese (plain and flavored), and two protein choices (lox and thinly sliced lean ham, for example). Assorted fresh fruit would add color and fiber to the meal as well.
Lunch: How about a hot supper meal that cooks while you are hiking with your family or attending a church service? Apple Spiced Pork Roast, a slow-cooker recipe, will make for a festive Sunday supper.
Apple-Spiced Pork Roast
WebMD Weight Loss Clinic members: Journal as: 1 1/2 cups hearty stews, chili
OR 1 portion frozen dinner, regular
OR 1 serving lean meat and moderate-fat meat with sauce + 1 portion fresh fruit.
2 teaspoons finely chopped fresh rosemary
2 teaspoons finely chopped fresh thyme
1 teaspoon dried marjoram (you can also substitute dried sage)
1/2 teaspoon salt
1/2 teaspoon white or black pepper
2 1/3 to 2 1/2 pound pork sirloin tri-tip roast
1 cup spiced apple cider (bottled)
2 Fuji or Granny Smith apples, cored and cut into 3/4- inch pieces
1 large red onion, cut into 3/4-inch pieces
1/4 cup dark brown sugar, loosely packed
1/2 teaspoon ground cinnamon
2 tablespoons maple butter (you can substitute maple syrup)
2 tablespoons quick-mixing flour
1. In a small bowl, mix together rosemary, thyme, marjoram, salt, and pepper. Rub the herb mixture all over the outside of the pork roast. Place in the slow cooker. Pour apple cider around the roast. Cover roast with apple pieces, then top apples with onion pieces. Sprinkle brown sugar and cinnamon over the top of the apples and onions.
2. Cover slow cooker and cook on low about 4-5 hours (a meat thermometer inserted into the center of roast should register at 165 degrees). When cooked throughout, remove roast to serving platter.
3. Turn slow cooker to HIGH. Add maple butter to a microwave-safe custard cup and microwave on HIGH for about 5 seconds to soften. Stir in flour (add a tablespoon of juice from slow cooker, if needed). Stir maple paste into the apple-onion-cider mixture in slow cooker. Cook for 30 minutes longer, or until thickened nicely. Meanwhile, after pork has cooled slightly (about 10 minutes), cover with foil to keep warm.
4. Serve sliced pork roast with apple-onion sauce, and steamed yams if desired.