Healthy Eating

Asparagus gremolata

This is really yummy!!!!

INGREDIENTS
3 lb asparagus, woody ends trimmed

Gremolata
1/4 cup chopped flat-leaf parsley
1 Tbsp grated lemon zest
1 Tbsp olive oil
1 tsp minced garlic
1/2 tsp salt
1/4 tsp pepper
1 cup halved cherry tomatoes

PREPARATION
1. Heat an inch of water in a large pot fitted with a steamer basket. Steam asparagus 5 to 6 minutes until just tender.

2. Meanwhile, toss parsley, lemon zest, oil, garlic, salt and pepper in small bowl until mixed well.

3. Remove asparagus from steamer to baking pan; toss with gremolata. Arrange on serving platter; sprinkle cherry tomatoes on top. Serve warm or at room temperature.

Planning Tip: Asparagus can be steamed up 2 days ahead; refrigerate. Let warm to room temperature or heat in microwave, then toss with gremolata and tomatoes.Related Recipes: Healthy Cook, Side Dishes/Vegetables, Vegetables, Steam, American, Christmas, General Celebration, Winter

 

 

Red Beans Over Spanish Rice
Makes: 6 to 8 servings

Ingredients
2 cups dry red beans or dry kidney beans
5 cups cold water
1 tablespoon vegetable oil
3/4 pound boneless pork shoulder, cut into 1-inch pieces
2 1/2 cups chopped onions
6 garlic cloves, chopped
1 tablespoon ground cumin
4 cups water
1 6-3/4-ounce package Spanish rice, cooked
Fresh jalapeno peppers, sliced

Directions
1. Rinse beans; drain. In a large saucepan, combine beans and the 5 cups water; bring to a boil. Reduce heat and simmer 10 minutes.
2. Remove from heat. Cover and let stand 1 hour. Rinse and drain beans.
3. Heat oil in a skillet over medium-high heat. Cook pork in two batches; drain fat.
4. Coat a 3-1/2- or 4-quart slow cooker with cooking spray. Add beans, pork, onions, garlic, and cumin. Pour in the 4 cups water; stir.
5. Cover; cook on low heat 10 to 11 hours.
6. Using a slotted spoon, remove beans and pork. Serve beans over rice, and spoon liquid over the top. Garnish with sliced jalapeno.

Nutrition facts per serving: 344 calories, 19g protein, 68g carbohydrate, 1g fat (0g saturated), 17g fiber

Orange Ginger Roasted Chicken

Ingredients 1 4½- to 5

-pound organic chicken

1 teaspoon paprika

¼ teaspoon ground coriander

¼ teaspoon ground cinnamon

1½ teaspoons sea salt

1 orange, zested and juiced, rind reserved

1 teaspoon grated fresh ginger, plus 1 finger-length piece of unpeeled fresh ginger, halved lengthwise

3 cloves garlic

2 cinnamon sticks

Preparation1.  Use disposable kitchen gloves to handle the bird more easily and keep things sanitary. Preheat the oven to 400°F.

2. Pat the chicken dry with paper towels. Stir the paprika, coriander, and cinnamon together, then divide the mixture in half and stir 1 teaspoon of the salt into half.

3. Rub the salted spice mixture all over the outside of the chicken. Sprinkle the remaining ½ teaspoon salt inside the chicken.

4. With your palm facing downward, use your first three fingers to gently lift the skin on both sides of the breast to loosen it from the meat.

5. Rub the remaining spice mixture, the orange zest, and grated ginger under the skin of each breast, massaging them lightly into the meat.

6. Place the garlic, cinnamon sticks, ginger pieces, and orange rind inside the cavity along with half of the orange juice. Place the chicken on a roasting rack in a glass or ceramic baking dish, breast side up.

7. Roast until a meat thermometer reads 160°F when inserted in the thigh and the juice from the meat runs clear, about 1 hour.

8. Let the chicken rest for at least 10 minutes before carving. Just before serving, pour the remaining orange juice over the chicken.

Serves 6

Brownies

Nonstick cooking spray
4 tablespoons butter
2/3 cup granulated sugar
1/2 cup cold water
1 teaspoon vanilla
1 cup all-purpose flour
1/4 cup unsweetened cocoa powder
1 teaspoon baking powder
1/4 cup mini semisweet chocolate pieces
2 teaspoons powdered sugar

Preheat oven to 350 degrees F.

Coat the bottom of a 9-x-9-inch baking pan with nonstick spray. In a medium saucepan, melt butter; remove from heat. Stir in sugar, water, and vanilla. Mix in flour, cocoa powder, and baking powder until combined. Add chocolate pieces. Pour batter into pan; bake for 15 to 18 minutes. Cool in pan on wire rack. Sprinkle with powdered sugar.

Nutrition facts per brownie:
111 calories
1g protein
18g carbohydrate
4g fat (3 g saturated)
1g fiber

 Chunky Beef Stew

Chunky Beef Stew
Makes: 5 servings
Prep time: 25 minutes
Cook time: 25 minutes

Ingredients
Nonstick cooking spray
3/4 pound boneless beef sirloin steak, cut into 1-inch cubes
3/4 pound tiny new potatoes, halved
1 package (9 ounces) frozen cut green beans (2 cups)
4 carrots, peeled and cut into 1-inch pieces
1 onion, cut into thin wedges
1 can (14 ounces) low-sodium beef broth
1 tablespoon Worcestershire sauce
1 1/2 teaspoons dried Italian seasoning
1/4 teaspoon black pepper
3 cans (8 ounces each) no-salt-added tomato sauce

Directions
1. Over medium-high heat, lightly coat a 4-quart pot with cooking spray; add beef. Cook 4 to 5 minutes, stirring frequently. Remove beef from pot using a slotted spoon and set aside.
2. Add potatoes, green beans, carrots, onion, broth, Worcestershire sauce, Italian seasoning, and pepper to the pot. Bring to a boil; reduce heat and simmer, covered, about 15 minutes, or until vegetables are tender.
3. Add tomato sauce to pot. Return to a boil; reduce heat and simmer, covered, for 10 minutes. Add beef; heat thoroughly and serve.

Nutrition facts per serving: 240 calories, 20g protein, 33g carbohydrate, 3g fat (1g saturated), 6g fiber

Grilled Peppery Top Roundsteak with Parmesan Asparagus

• Recipe Yield: 4
• Prep Time: 15 minutes
• Hands-On Time: 25 minutes
• Cook Time: 10 minutes
  • Total Time: 25 minutes

Ingredients:

• 1 beef top round steak, cut 3/4 inch thick (about 1 pound)
• 1 pound asparagus, trimmed
• 1 teaspoon olive oil
• 1 tablespoons shredded Parmesan cheese
• Salt

  Marinade:

• ¼ cup red wine vinegar
• 2 tablespoons olive oil
• 1 tablespoon fresh thyme
• 2 large cloves garlic, minced
• 2 teaspoons steak seasoning blend

Instructions:
1.     Combine marinade ingredients in medium bowl. Place beef steak and marinade in food-safe plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight, turning occasionally.

2.     Remove steak from marinade; discard marinade. Toss asparagus with oil. Place steak in center of grid over medium, ash-covered coals; arrange asparagus around steak. Grill steak, uncovered, 8 to 9 minutes for medium rare doneness, turning occasionally. Grill asparagus 6 to 10 minutes or until crisp-tender, turning occasionally.

3.     Immediately sprinkle cheese over asparagus. Carve steak into thin slices. Season with salt, as desired. Serve with asparagus.

Nutritional Information:
Amount Per Serving & Percent of Daily Value
Total fat : 14 g – 21%
Cholesterol : 105 mg – 35%
Carbohydrate : 5.5 g – 2%
Fiber : 2.6 g – 10%

Submitted by the Cattlemen’s Beef Association