Ginger Beef and Broccoli Stir-Fry

Ginger Beef and Broccoli Stir-Fry

  • Servings: 4
  • Difficulty: Easy
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This recipe is well balanced. You have your protein. You have your veggies. You get to decide how spicy you want it and you choose your starch.

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Ingredients

  • 1 lb inside round beef
  • 2 tbsp of cornstarch
  • 4 tbsp of soya sauce
  • 1 tsp of hot pepper sauce
  • 1 tsp of sesame oil
  • 2 tsp vegetable oil
  • 1 large onion sliced
  • 3 garlic cloves minced
  • 2 tbsp minced ginger root
  • 6 cups of broccoli pieces into bite size about 1 lb
  • 1 cup water

Directions

  1. In a bowl, mix 1 tbsp of cornstarch, 2 tbsp of soya sauce, hot pepper sauce and half the ginger. Stir in beef strips to coat and let stand for 10 minutes.
  2. Sauce: in a small bowl mix 1/2 cup of water, remaining cornstarch and soya sauce and set aside.
  3. In a wok, heat 1 tsp of oil over high heat and stir fry beef, in two batches until browned. Set aside.
  4. Reduce heat to medium-high. Add remaining oil, stir-fry onion, garlic, and remaining ginger for 1 minute. Stir in broccoli and water. Cover and steam for 3 minutes.
  5. Return beef to the pan. Stir in sauce, bring to boil, stirring to coat beef well.

Nutrition Per Serving

  • Calories 273
  • Sugar 3.2 g
  • Carbohydrates 12.7 g
  • Protein 12.3 g
  • Fiber 2.8 g
  • Fat 20.6 g

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This recipe is not overpowering in spice or very spicy. You can adjust as you need. This was the original recipe. I add about a teaspoon of crushed chilli peppers to step 1. Your starch is your choice. I served with 1/2 cup cooked rice but you could serve with a small tortilla or pasta or noodles. You can try it a different way every time. So have fun and make it your own.

Skillet Pork Curry with Apples

Skillet Pork Curry with Apples

  • Servings: 6
  • Difficulty: Easy
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Pork is a very versatile and economic meat. Pork tenderloin is often readily available. If you don’t like pork, you can easily sub this with chicken or turkey breast.

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Ingredients

  • 1 to 1-1/2 pork tenderloin
  • 1 tbsp vegetable oil
  • 1 tsp of ground coriander
  • 1 tsp of ground cumin
  • 1 tsp of turmeric
  • 1 tsp red pepper flakes
  • 1 large onion sliced
  • 2 garlic cloves minced
  • 1 tbsp minced ginger root
  • 2 red skinned apples cored and cubed
  • 1 cup chicken stock
  • 1 tbsp of flour
  • 1 cup of low fat plain yogourt
  • 1 tbsp liquid honey
  • 1/3 cup chopped fresh cilantro or parsley
  • 1/4 cup of raisins
  • 1/4 cup of chopped peanuts

Directions

  1. Slice meat into small coin sized pieces by cutting twice length wide the tenderloin and then again into coins
  2. Heat a little of the oil in a non stick skillet and brown the pork on high heat
  3. Reduce heat to medium low, add remaining oil, coriander, cumin, turmeric, red pepper flakes stirring for about 1 minute. Add the onion, garlic and ginger and cook for another 5 minutes, stirring often.
  4. Add apples, stirring frequently, approximately 5 minutes. Add stock and bring to a boil. Reduce heat and stir in pork. Cover and simmer for about 3 minutes.
  5. Sprinkle flour over yogourt, add honey and mix well. Stir into pork mixture

Nutrition Per Serving

  • Calories 320
  • Sugar 19.9 g
  • Carbohydrates 27 g
  • Protein 29.7 g
  • Fiber 3.8 g
  • Fat 11.4 g

This recipe is not overpowering in spice or very spicy. It’s is fine for most pallets. You can adjust as you need. The original recipe called for Chinese noodles, unfortunately those are extremely high in carbs. My suggestion would be over rice. A half cup of cooked rice is a good portion for a calorie reduced plan. Anything you chose, the key is portion size. Your choices are endless so have fun and make it your own.

Authentic New Orleans Style Gumbo

Authentic New Orleans Style Gumbo

  • Servings: 6 large portions
  • Difficulty: Easy
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This Gumbo is made with a dark roux, vegetables, chicken, sausage and shrimp. Served over rice. You need to have patience for this recipe. The roux will take you an hour of constant stirring. There are no short cuts, no easy way, but you will find it so worth it at the end. It’s the only way to have this authentic New Orleans Gumbo

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Roux Ingredients

  • 1 heaping cup of all-purpose flour
  • 2/3 cup of canola oil

Gumbo Ingredients

  • 3 celery ribs (diced, leaves and all)
  • 1 green pepper diced
  • 1 large yellow onion diced
  • 1 bunch of green onions, finely chopped
  • 1 bunch of fresh parsley leaves (about 1 cup) finely chopped
  • 3-4 cloves of garlic
  • 2 tbsp of Cajun seasoning
  • 6-8 cups of chicken broth
  • 12 ounces of Andouille sausage sliced into coins
  • 1 lb of cooked cut chicken
  • 2 cups of cooked shrimp
  • 3 cups of cooked rice for serving (not included in nutritional value)

Directions

  1. Make the roux: In a large stock pot or dutch oven, combine flour and oil. Cook on medium-low heat, stirring constantly for 45-60 minutes. This takes a lot of patience. When it is finished it should be the color of a dark brick and have a soft cookie dough like consistency. Be very careful to not let it burn. Feel free to add flour or oil for the needed consistency.
  2. Cook the vegetables: in a pan heat oil and sweat your onion and garlic. Add vegetables and 1/2 cup of broth to soften the vegetables. Once the vegetables are soft, put aside.
  3. Brown the sausage. Over medium high heat add to the pan that had the vegetables, place in pan in one layer. Brown them well on one side (2-3 minutes) and then use a fork to flip over onto the other side to brown.
  4. Add vegetables, sausage, chicken, shrimp and remaining broth to the roux and mix well. Stir in the spices and parsley. Bring to a boil and reduce heat and simmer for 7-10 minutes.
  5. Serve with white rice. Preferably unflavored so your gumbo is the star.
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Nutrition Per Serving

  • Calories 464
  • Sugar 1 g
  • Carbohydrates 5 g
  • Protein 12 g
  • Fiber 1 g
  • Fat 29 g

Your roux can be made ahead 3-5 days, and stored in the fridge in a large resealable bag for 3-4 days.

The portions are very generous. The recipe says 6 servings. We actually did 8. Since this recipe does make a lot you can save leftovers by freezing them. Allow it to cool completely and store in a freezer safe container (separate from the rice) for 2-3 months. Thaw overnight in the fridge and repeat on the stove over low heat. Season this to your taste, you can add more Cajun spices to your liking and remember patience is key and have fun and make it your own.

Bolognese Sauce

Bolognese Sauce

  • Servings: 5 or 6
  • Difficulty: Easy
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This is something you do when you have the time and you are in the mood for comfort food. You can’t rush this sauce. This is one variation of it. It’s is very meaty. I will give you suggestions on alternates lower to help make it your own.

Ingredients

  • 1 lb of ground turkey
  • 12 ounces of hot Italian sausage sliced thinly
  • 1 large onion chopped
  • 3 stalks of celery chopped
  • 2 medium carrots chopped
  • 3 garlic cloves minced
  • 1 cup of whole milk
  • 1 cup of chicken broth
  • 1 cup of crushed tomatoes
  • 2 tbsp of tomato paste
  • 1 tsp of dried oregano
  • 1 tsp of dried basil
  • 1 tsp of dried parsley
  • 1 tsp of black pepper
  • 1/2 tsp of salt
  • 1/2 tsp of crushed red pepper
  • 1 tbsp of sugar

Directions

  1. In large Dutch oven, brown meat over medium-high heat.
  2. Remove meat and cook vegetables. Once vegetables are tender add meat back.
  3. Add milk and simmer uncovered until milk is almost completely evaporated
  4. Stir in broth and simmer uncovered until nearly evaporated.
  5. Stir in tomatoes and spices and paste.

Nutrition Per Serving

  • Calories 426
  • Sugar 16.5 g
  • Carbohydrates 15.25 g
  • Protein 30 g
  • Fiber 4.75 g
  • Fat 23.6 g

This is where you can fun. You can change your meats. As long as you keep the weight the same you are good. Example 4 ounces less of Italian sausage and increase 4 ounces of bacon. Change the turkey meat for ground beef. The amount of spice is up to you. Have fun and make it your own.

Pizza Dough

Pizza Dough

  • Servings: 1 Medium 14 inch pizza, 8 slices
  • Difficulty: Easy
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Here is a pizza dough recipe that has 5 ingredients and is quick. Every recipe I’ve ever done for pizza dough required bread flour. I needed to use a bread machine or my large mixer. Right now, during this pandemic, flour is a commodity and bread flour is a rarity. This little recipe makes a nice 14 inch thin crust pizza.

Ingredients

  • 1 1/4 cup of white flour (I use unbleached flour)
  • 2 tbsp of cornmeal
  • 1 tsp of salt
  • 1/2 cup of low fat or zero fat milk
  • 2 tbsp of olive oil

Directions

  1. Combine all dry ingredients in a large bowl
  2. Stir in milk and oil until a soft dough forms
  3. Turn dough on a lightly floured surface and kneed 10 times. Shape into a ball.
  4. Cover dough with inverted bowl for 10 minutes
  5. Roll dough into 14 inch circle
  6. Bake in preheated oven at 400 for 8 minutes. Top with your favourite toppings and bake for another 15-20 minutes until golden brown.

  • If dough is too dry while forming dough, add milk one tablespoon at a time
  • I use a pizza stone. If you do, preheat for 10 minutes at 400

Nutrition Per Serving

  • Calories 112
  • Sugar 0.7 g
  • Carbohydrates 17 g
  • Protein 3 g
  • Fiber 0.6 g

This is where the fun begins. What you put on it is the way to make it your own. You can use a bechamel sauce with chicken and peppers. You can use a salsa and ground beef. You can do traditional pizza sauce with pepperoni. If you are a meat lover you could do bacon, ground beef, pepperoni. The possibilities are endless. Have fun and make it your own. Let me know what kind of toppings you decide on.

Cod with Butternut Squash and Zucchini

This is a quick easy dinner. Cod is a great fish that is low fat with lots of protein.

As Chef Michael Smith would say, make it your own. If you don’t like Cajun spices use a spice you prefer. Make it with a different vegetable as a variation. Have fun.

Ingredients

  • 16 oz of cod filets
  • 2 cups of cubed peeled butternut squash
  • 2 cups of cubed Zucchini
  • 1 cup of halved grape tomatoes
  • 2 tablespoons of lime juice
  • 1 tablespoon of Cajun spices
  • Salt and pepper to taste
  • 2 tablespoons of chopped cilantro

 

Directions

  • Preheat oven at 400
  • Spray casserole with Pam spray
  • Spread evenly tomatoes, butternut squash, and Zucchini
  • Cover with cod cut in 4 pieces
  • Evenly spread lime juice over cod
  • Season cod with Cajun spices and salt and pepper
  • Spread the cilantro over cod
  • Place in oven for 25 minutes

 

Nutritional facts per Serving (serves 4)

  • Calories 117
  • Fat 0.9g
  • Carbs 10.4g
  • Fiber 2.0g
  • Protein 17.3g
  • Sugar 3.2g
  • WW Smart Points 2