Recipe: Beef Burgundy

This is another family favorite recipe!

Recipe: Beef Burgundy

from the South Beach Diet Cookbook

Makes 4 servings
Preparation Time: 45 minutes
Cook Time: 2 hours

Ingredients:

· 1/4 cup whole wheat flour

· 1/4 teaspoon salt

· 1/4 teaspoon ground black pepper

· 1 1/2 lbs round steak, cubed

· 2 tablespoons olive oil

· 1/2 pound pearl onions

· 1 pound mushrooms, quartered

· 3 clove garlic, minced

· 3 cups burgundy wine

· 4 cups beef broth

· 1/4 cup tomato paste

· 1 teaspoon unsweetened cocoa powder

· 2 bay leaves

Directions:

In a zip-top plastic bag, combine the flour, salt and pepper.  Add the beef and toss to coat well.

Heat 1 tablespoon of olive oil in a large sauce pan over medium-high heat,  Working in batches, add the beef and cook, stirring frequently, for 5 minutes or until browned.  Remove to a plate and repeat with remaining beef.

Add the rest of the olive oil to the pan.  Add the onions, mushrooms, and garlic and cook, stirring often, for 10 minutes.

Add the wine, broth, tomato past, cocoa powder, bay leaves, and beef.  Bring to a boil.  Reduce the heat to low, cover, and simmer for 2 hours. Remove and discard the bay leaves.  Serve with whole wheat pasta, if desired.

Recipe: Chicken Mole

This makes a nice thick sauce that I liked enough to save even though there wasn't any leftover chicken!

Recipe: Chicken Mole

(from The South Beach Diet Cookbook)

Ingredients:

• 1-1/2 lbs chicken tenders
• salt
• ground black pepper
• 1 large onion, chopped
• 1 large green bell pepper, cored, seeded, and chopped
• 2 cloves garlic, minced
• 2 TBSP chili powder
• 1/2 tsp ground cinnamon
• 1/2 tsp ground cloves
• 1 can (14.5 oz) diced tomatoes
• 2 TBSP unsweetened natural peanut butter
• 2 TBSP unsweetened cocoa powder

Directions:

Sprinkle the chicken with salt and pepper.  Coat a large skillet with olive oil and heat over medium high heat.  Add the chicken to the skillet and cook for 8 minutes, turning once.  Remove the chick to a large plate.

Add the onion, bell pepper and garlic to the skillet and cook for 3 minutes.  Stir in the chili powder, cinnamon and cloves and cook for 1 minute.  Add the tomatoes (with juice), peanut butter and cocoa powder and mix well.  Return the chicken to the skillet and bring to a boil.  Cover and simmer, stirring every few minutes, for 25 minutes.

Recipe: Mushroom and Steak Stroganoff

This recipe was an absolute hit with the family and is being posted by special request of a family friend. It isn't precisely a phase one recipe but it is close enough that I use it as one.

Mushroom and Steak Stroganoff

(from Slow Cooker Recipe Cards, Taste of Home December 2010)

Ingredients:

• 2 TBSP all-purpose flour
• 1/2 tsp garlic powder
• 1/2 tsp pepper
• 1/4 tsp paprika
• 1-3/4 lbs round steak, cut into 1-1/2 inch strips
• 1 can, 10-3/4 oz condensed cream of mushroom soup
• 1/2 cup water
• 1/4 cup onion soup mix
• 8 oz fresh mushrooms, sliced
• 1/2 cup sour cream
• 1 TBSP minced fresh parsley

Directions:

In a large resealable plastic bag, combine the flour, garlic powder, pepper, and paprika. Add the meat and shake to coat.

Transfer the meat to the crock pot. In a medium bowl, combine the cream of mushroom soup, water, and soup mix. Pour over the meat. Cook on low for six or seven hours.

Stir in the mushrooms, sour cream and parsley. Cook for fifteen minutes or until the sauce is thickened. Serve with whole wheat noodles, for phase two.

Recipe: Thai Chicken for the Crockpot

Time for another nice crockpot recipe that results in nice tender chicken with a wonderfully flavored sauce! Also known as tonight's dinner.

Thai Chicken for the Crockpot

4 (4-oz) boneless skinless chicken breasts
3/4 cup salsa
1/4 cup natural peanut butter
2 tablespoons lime juice
1 tablespoon soy sauce
1 teaspoon grated ginger root
2 tablespoon chopped fresh cilantro

Place chicken breasts in the slow cooker.

Mix the remaining ingredients except the cilantro together in a small bowl and then pour over the chicken.

Cook on low for 8 – 10 hours. Remove chicken with slotted spoon. If sauce is very thin, mix with 1 tablespoon cornstarch. Pour sauce over chicken, sprinkle with cilantro, and serve hot.

Recipe: Chicken Capri

This is a quick favorite recipe that with the tomatoes and mozzarella brings to mind the flavors of Italy. It is one of the family's favorite phase one recipes which makes it extra special given how much certain members of the family complain about starch free dinners.

Recipe: Chicken Capri

Adapted from the South Beach Diet Cookbook

Ingredients:

• 1 cup reduced fat ricotta cheese
• 1/2 teaspoon dried oregano
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper
• 4 boneless, skinless chicken breasts
• 1/2 teaspoon garlic powder
• 2 tablespoons olive oil
• 1 14.5 oz can of petite cut diced tomatoes
• 1 cup shredded mozzarella cheese

Directions:

Preheat the oven to 350F. Sprinkle both sides of the chicken breasts with garlic powder. Heat the oil in a large skillet over medium heat. Add the chicken and cook for 10 minutes per side. Place the chicken breasts, side by side, in a large baking dish (I like to use a 9 X 13 glass pan).

In a small bowl, combine the ricotta with the oregano, salt and pepper until blended. Spoon 1/4 of the cheese mixture onto each chicken breast and 1/4 of the tomatoes on top of the cheese mix. Sprinkle mozzarella cheese over the top generously. Bake for 20 minutes or until the largest breast can be cut in half and have no pink in the center.