Monday, January 20, 2014

Chicken and White Bean Soup

Chicken and White Bean Soup
1 cup chopped onion
2 tablespoons tomato paste
1 tablespoon The Delicious Dietitian Italian Spice Blend 
1/4 teaspoon freshly ground black pepper
1 (15 ounce) can Cannellini beans or other low sodium white beans, rinsed and drained
1 (15 ounce) can no sodium added diced tomatoes
1 (14 ounce) can fat-free, no-sodium added chicken broth 
1 (7 ounce) bottle roasted red bell peppers, rinsed, drained, and cut into 1/2-inch pieces
1 pound boneless, skinless chicken thighs or breasts, cut into 1-inch pieces 
3 garlic cloves, minced
1/2 teaspoon chopped fresh rosemary
1 (6 ounce) package fresh baby spinach
8 teaspoons grated fresh Parmesan cheese

Combine first 10 ingredients in an electric slow cooker. Cover and cook on HIGH for 1 hour. Reduce heat to LOW; cook 3 hours. Stir in rosemary and spinach; cover and cook on LOW for 10 minutes.

Ladle soup into bowls; top each serving with cheese.

Monday, January 13, 2014

Southwest Broiled Flank Steak with Tomatoes

Flank steak makes a fantastic weeknight meal.  It's a lean protein, it cooks quickly, and when prepared correctly, it's delicious!  Many people think of flank steak as dry or flavorless, but when cooked and sliced correctly, it is tender and juicy.  This southwest version is flavorful and on the table in a snap! 

Southwest Broiled Flank Steak with Tomatoes
3 Tbsp The Delicious Dietitian Southwest Spice Blend
1 (1-pound) flank steak, trimmed
Cooking spray
1 teaspoon olive oil
1 teaspoon bottled minced garlic
1 jalapeño pepper, seeded and minced (optional)
2 cups grape or cherry tomatoes, halved
1/4 cup chopped fresh cilantro

Preheat broiler.
Sprinkle 1 ½ Tbsp Southwest Spice Blend evenly over steak. Place steak on a broiler pan coated with cooking spray; broil 10 minutes or until desired degree of doneness, turning once. Cut steak diagonally across grain into thin slices.

Heat oil in a large nonstick skillet over medium heat. Add garlic and jalapeño to pan; cook 1 minute. Add remaining 1 ½ Tbsp Southwest Spice Blend and tomatoes to pan; cook 3 minutes or until tomatoes begin to soften. Remove from heat; stir in cilantro. Serve tomato topping with steak.

Monday, January 6, 2014

Hearty Beef Stew

This beef stew is perfect for cold winter nights!  It can be cooked on the stove top by following the recipe, or you can brown the beef and sauté the onions and garlic, than add to a crockpot to cook all day.  If you opt for the crockpot, cook on high about 4 hours, or low about 8 hours.

1 tablespoon olive oil, divided
1 pound small mushrooms (any type)
Cooking spray
2 cups chopped onion
3 garlic cloves, minced
1/3 cup all-purpose flour (about 1 1/2 ounces)
2 pounds lean beef stew meat, cut into bite-sized pieces 
1 cup dry red wine (may substitute no sodium added beef broth)
1 tablespoon chopped fresh thyme
2 (14-ounce) cans no sodium added beef broth
1 bay leaf (optional)
2 cups (3/4-inch) cubed peeled white potato
1 1/2 cups (1-inch) slices carrot 
2 tsp The Delicious Dietitian Southern All Purpose Spice Blend
1/2 teaspoon freshly ground black pepper
Fresh thyme sprigs (optional)

Heat 1 teaspoon olive oil in a large Dutch oven over medium-high heat. Add mushrooms, and sauté for 5 minutes or until mushrooms begin to brown. Spoon mushrooms into a large bowl. Lightly coat pan with cooking spray. Add onion; sauté 10 minutes or until tender and golden brown. Add garlic; sauté 1 minute. Add onion mixture to mushrooms.
Place flour in a shallow bowl or pie plate. Dredge beef in flour, shaking off excess. Heat remaining 2 teaspoons oil in pan over medium-high heat. Add half of beef mixture; cook 6 minutes, browning on all sides. Add browned beef to mushroom mixture. Repeat procedure with remaining beef mixture.
Add 1 cup wine to pan, scraping pan to loosen browned bits. Add thyme, broth, and bay leaf; bring to a boil. Stir in beef mixture. Cover, reduce heat to medium-low, and simmer for 1 hour or until beef is just tender.

Stir in potato and carrot. Simmer, uncovered, 1 hour and 15 minutes or until beef and vegetables are very tender and sauce is thick, stirring occasionally. Stir in Southern Spice Blend. Discard bay leaf. Garnish with thyme sprigs, if desired.