1/2 pound fresh spinach, stems removed, washed
4 tablespoons butter
1 large onion, cut into rings
6 ounces mushrooms, sliced
1/3 cup dry white wine
1 tablespoon soy flour
1 cup sour cream
1 pinch garlic powder
4 ounces sharp Cheddar cheese, grated
2 boneless, skinless chicken breasts
Steam spinach until wilted; drain and chop.
Melt 2 tablespoons of butter in large skillet and sauté onions until golden. Remove onions with slotted spoon, mix with spinach and place in buttered casserole. Add 1 tablespoon butter to skillet. Brown chicken and remove to warm plate. Sauté mushrooms in remaining butter and remove to plate with chicken. Add wine to pan and then stir in flour. Slowly add sour cream and stir until hot and thickened. Add chicken, mushrooms, and garlic powder. Place on spinach, sprinkle with cheese and bake uncovered at 350F for 20 to 30 minutes. Yield: 4 servings.
Per Serving: 390 Cal (77% from Fat, 13% from Protein, 10% from Carb); 12 g Protein; 33 g Tot Fat; 10
El Dorado Casserole
2 pounds ground beef
1/2 cup onion, chopped
1/2 teaspoon garlic powder
8 ounces tomato paste
8 ounces sour cream
1 cup cottage cheese
16 ounces Monterey jack cheese, shredded
1 can green
Cook beef until browned. Drain. Add onion, garlic powder, tomato sauce and olives.
Cook over low heat until the onion is clear.
Combine sour cream, cottage cheese and chiles. Add meat mixture and 1/2 the Monterey
jack cheese and mix slightly. Pour mixture into a greased 2 1/2 quart casserole. Cover with
remaining cheese. Bake at 350F for 30 minutes. Yield: 8 servings.
Per Serving: 609 Cal (62% from Fat, 31% from Protein, 6% from Carb); 48 g Protein;
42 g Tot Fat; 9g Carb; 2 g Fiber; 487 mg Calcium; 4 mg Iron; 695 mg Sodium; 764 mg
Potassium; 37 mg Folate; 15 mg Vit C; 156 mg Cholesterol
1/2 cup onion, chopped
1/2 teaspoon garlic powder
8 ounces tomato paste
8 ounces sour cream
1 cup cottage cheese
16 ounces Monterey jack cheese, shredded
1 can green
Cook beef until browned. Drain. Add onion, garlic powder, tomato sauce and olives.
Cook over low heat until the onion is clear.
Combine sour cream, cottage cheese and chiles. Add meat mixture and 1/2 the Monterey
jack cheese and mix slightly. Pour mixture into a greased 2 1/2 quart casserole. Cover with
remaining cheese. Bake at 350F for 30 minutes. Yield: 8 servings.
Per Serving: 609 Cal (62% from Fat, 31% from Protein, 6% from Carb); 48 g Protein;
42 g Tot Fat; 9g Carb; 2 g Fiber; 487 mg Calcium; 4 mg Iron; 695 mg Sodium; 764 mg
Potassium; 37 mg Folate; 15 mg Vit C; 156 mg Cholesterol
Deviled Swiss Steak
3 pounds beef round steak
2 tablespoons cooking oil
2 teaspoons dry mustard
1 (4 ounce) can mushrooms, sliced
1 1/2 teaspoons salt
1 tablespoon Worcestershire sauce
1/4 teaspoon pepper
Cut round steak into serving size pieces. Combine dry mustard, salt and pepper; sprinkle over round steak and pound on both sides with meat mallet. Brown steak quickly in oil in large frying
pan. Pour off drippings. Drain liquid from mushrooms and add enough water to make 1/2 cup. Add liquid and Worcestershire sauce to steak. Cover tightly and cook slowly for 1 1/2 hours. Add
mushrooms during last 5 minutes of cooking time.
Remove steak to warm serving platter and top with mushrooms. Yield: 10 servings
Per Serving: 300 Cal (30% from Fat, 69% from Protein, 1% from Carb); 50 g Protein; 10 g
Tot Fat; 1g Carb; 0 g Fiber; 7 mg Calcium; 5 mg Iron; 430 mg Sodium; 122 mg Cholesterol
2 tablespoons cooking oil
2 teaspoons dry mustard
1 (4 ounce) can mushrooms, sliced
1 1/2 teaspoons salt
1 tablespoon Worcestershire sauce
1/4 teaspoon pepper
Cut round steak into serving size pieces. Combine dry mustard, salt and pepper; sprinkle over round steak and pound on both sides with meat mallet. Brown steak quickly in oil in large frying
pan. Pour off drippings. Drain liquid from mushrooms and add enough water to make 1/2 cup. Add liquid and Worcestershire sauce to steak. Cover tightly and cook slowly for 1 1/2 hours. Add
mushrooms during last 5 minutes of cooking time.
Remove steak to warm serving platter and top with mushrooms. Yield: 10 servings
Per Serving: 300 Cal (30% from Fat, 69% from Protein, 1% from Carb); 50 g Protein; 10 g
Tot Fat; 1g Carb; 0 g Fiber; 7 mg Calcium; 5 mg Iron; 430 mg Sodium; 122 mg Cholesterol
Crockpot Hungarian Goulash
2 pounds round steaks, cut in 1/2−inch cubes
1 cup onion, chopped
1 clove garlic, minced
2 tablespoons flour
1 teaspoon salt
1/2 teaspoon pepper
1 1/2 teaspoons paprika
1/4 teaspoon dried thyme, crushed
1 (14 1/2 ounce) can tomatoes
1 cup sour cream
Put steak cubes, onion, garlic in crockpot. Stir in flour and mix to coat steak cubes. Add all remaining ingredients except sour cream. Stir well. Cover and cook on LOW for 8 to 10 hours or on HIGH for 4 to 5 hours, stirring occasionally. Add sour cream 30 minutes before serving, and stir in thoroughly.
Yield: 6 servings
Per Serving: 304 Cal (42% from Fat, 49% from Protein, 9% from Carb); 36 g Protein; 14 g
Tot Fat; 7g C
1 cup onion, chopped
1 clove garlic, minced
2 tablespoons flour
1 teaspoon salt
1/2 teaspoon pepper
1 1/2 teaspoons paprika
1/4 teaspoon dried thyme, crushed
1 (14 1/2 ounce) can tomatoes
1 cup sour cream
Put steak cubes, onion, garlic in crockpot. Stir in flour and mix to coat steak cubes. Add all remaining ingredients except sour cream. Stir well. Cover and cook on LOW for 8 to 10 hours or on HIGH for 4 to 5 hours, stirring occasionally. Add sour cream 30 minutes before serving, and stir in thoroughly.
Yield: 6 servings
Per Serving: 304 Cal (42% from Fat, 49% from Protein, 9% from Carb); 36 g Protein; 14 g
Tot Fat; 7g C
Beef Bourguignon
1 1/2 cups dry red wine
3 tablespoons extra virgin olive oil
2 tablespoons dry minced onion
1 teaspoon thyme
1 tablespoon parsley flakes
1 bay leaf
1/2 teaspoon pepper
4 pounds stew beef, 1 inch cubes
1/3 cup flour
1 teaspoon salt
8 slices bacon, diced
24 small white onions
2 garlic cloves, minced
1 pound mushrooms, quartered
Thoroughly combine first 7 ingredients; add beef and marinate at least 3 hours at room temperature, or overnight in refrigerator.
Drain meat reserving 1 cup of marinade. Place meat in removable liner of slow cooker;
sprinkle with flour and salt and toss to coat meat.
Fry bacon; fry onions in bacon fat until slightly brown, add garlic and fry for 30 seconds;
remove onions, garlic and bacon with slotted spoon and add to meat in liner.
Sauté mushrooms in remaining bacon fat (add butter if needed). Remove mushrooms
with slotted spoon and add to meat−onion mixture. Pour reserved 1 cup of marinade over
all. Place liner in base. Cover and cook on AUTO for 6−7 hours; or LOW for 8−10 hours;
or HIGH for 4−5 hours. Yield: 8 servings.
Per Serving: 894 Cal (63% from Fat, 32% from Protein, 5% from Carb); 69 g Protein; 60 g
Tot Fat;
11 g Carb; 2 g Fiber; 65 mg Calcium; 9 mg Iron; 546 mg Sodium; 232 mg Cholesterol
3 tablespoons extra virgin olive oil
2 tablespoons dry minced onion
1 teaspoon thyme
1 tablespoon parsley flakes
1 bay leaf
1/2 teaspoon pepper
4 pounds stew beef, 1 inch cubes
1/3 cup flour
1 teaspoon salt
8 slices bacon, diced
24 small white onions
2 garlic cloves, minced
1 pound mushrooms, quartered
Thoroughly combine first 7 ingredients; add beef and marinate at least 3 hours at room temperature, or overnight in refrigerator.
Drain meat reserving 1 cup of marinade. Place meat in removable liner of slow cooker;
sprinkle with flour and salt and toss to coat meat.
Fry bacon; fry onions in bacon fat until slightly brown, add garlic and fry for 30 seconds;
remove onions, garlic and bacon with slotted spoon and add to meat in liner.
Sauté mushrooms in remaining bacon fat (add butter if needed). Remove mushrooms
with slotted spoon and add to meat−onion mixture. Pour reserved 1 cup of marinade over
all. Place liner in base. Cover and cook on AUTO for 6−7 hours; or LOW for 8−10 hours;
or HIGH for 4−5 hours. Yield: 8 servings.
Per Serving: 894 Cal (63% from Fat, 32% from Protein, 5% from Carb); 69 g Protein; 60 g
Tot Fat;
11 g Carb; 2 g Fiber; 65 mg Calcium; 9 mg Iron; 546 mg Sodium; 232 mg Cholesterol
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