Hearty Beef Stew

Hearty Beef Stew is a delicious way to include lean red meat into your diet. Protein has been linked to weight loss, since it satisfies hunger and keeps you satisfied for hours following your meal.

Hearty Beef Stew Prep Time: 15 min
Cook Time: 10 to 15 min in pressure cooker; 4 to 6 hours slow cook
Ready In: 25 to 30 min; 4 to 6 hours

Servings: 4

Ingredients
1 tbsp Olive Oil
12 oz Beef Round, cut into 1-inch cubes
1 cup Onion, chopped
2 cups Potatoes, cut into 1-inch pieces
½ cup Carrots, cut into 1-inch pieces
1 cup Green Beans
½ cup Turnip, peeled and cut into 1-inch pieces
1 tbsp Parsley
¼ tsp Tabasco
1 cup low-sodium V-8 Juice
¼ tsp Salt
1 tbsp All-purpose Flour
¼ cup Water

Directions
Heat olive oil in pressure cooker and brown meat. Add onions, potatoes, carrots, green beans, turnip, parsley, Tabasco, V-8 juice and salt.
Close cover securely; place pressure regulator on vent pipe and cook 10 to 12 minutes with pressure regulator rocking slowly (or follow manufacturer instructions for your pressure cooker). Cool down pressure cooker at once (non-electric pressure cookers).
If desired, make paste with 1 tablespoon flour and ¼ cup water; stir into stew to thicken. Heat and stir liquid until thickened.

Tips & Notes
Slow-Cook Method for Beef Stew
If you don’t have a pressure cooker, you can make this in a slow cooker. First, heat olive oil in skillet. Dredge meat in 1 to 2 tablespoons of flour, add to skillet and brown. Transfer to slow cooker, add onions, V-8, potatoes, carrots, green beans, turnip, salt, parsley and Tabasco. Cook on low to medium 4 to 6 hours.
Red meat has a place in a healthy diet as long as you choose the right cuts of beef. Eye round roast and steak, round steak, sirloin tip roast and 95 percent ground meat all offer healthy options, or choose bison for lean red meat.
Adding one or two servings of fresh or organic lean red meat to your weekly diet will supply your body with many vital nutrients.
A 3-ounce serving of red meat supplies about half the protein an average adult needs in a daily diet. The protein you get from red meat contains all the amino acids necessary to build muscle and repair tissue. Muscle mass is essential because it gives you the ability to be physically active, but it also produces enzymes and hormones that help prevent illness.
Lean red meat supplies a good amount of iron, depending on the cut of the meat, and contains a form of iron more easily absorbed than the iron in plant-based foods.
Including red meat in your diet one or two times a week can help you consume the amount of iron your body needs for your red blood cells to transport enough oxygen to all the other parts of your body. Iron deficiencies can contribute to learning problems, low energy and behavioral issues.

Nutritional Information Per Serving
Calories: 326
Protein: 26g
Carbohydrates: 32g
Fat: 10g
Saturated Fat: 3g
Cholesterol: 88mg
Sodium: 335mg
Fiber: 4g

Source: NetPlaces.com

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Chicken and Asparagus

Chicken and Asparagus has graced people’s tables for thousands of years. After eating this dish, you will know why. Asparagus can help control blood sugar levels and boost insulin production.

Chicken and AsparagusPrep Time: 15 min
Cook Time: 15 min
Ready In: 30 min

Servings: 4

Ingredients
4 boneless, skinless Chicken Breast halves
½ tbsp Butter
1 tbsp Olive Oil
1 tsp Garlic, finely chopped
½ cup Onion, finely chopped
10 oz Asparagus Spears, cut diagonally in 2-inch pieces
½ lb Mushrooms
¼ cup dry White Wine
¼ cup Water
1 tbsp Parsley, chopped

Directions
Pound chicken pieces to ¼-inch thickness.
Melt butter and olive oil in a large skillet over medium heat. Add chopped garlic and onions; sauté 1 to 2 minutes.
Add chicken; cook 5 minutes, or until the chicken is brown on both sides. Remove chicken and set aside.
Add asparagus and mushrooms to skillet; cook 2 to 3 minutes.
Return chicken to skillet; add white wine and water. Bring to a quick boil; boil 2 minutes to reduce the liquid.
Reduce heat; cover and simmer 3 minutes, or until chicken and vegetables are tender. Add chopped parsley, salt and pepper to taste, and serve.

Tips & Notes
Asparagus is a perennial plant that originates from the Mediterranean and Asian Minor regions. It has been in cultivation for more than 2000 years by ancient Greeks and Romans.
Both of these civilizations have considered the vegetable a prized possession due to its unique flavor and supposed medicinal properties. Roman emperors loved the plant so much that they kept asparagus fleets on standby to provide them the succulent vegetable year round.
The ancient belief that asparagus has medicinal properties is one that has been proven right over the years. It has a plethora of benefits that provide optimal health.
Asparagus is well known for being packed with nutrients that provide anti-inflammatory and anti-oxidant benefits. These benefits help reduce the risk of cardiovascular disease, certain cancers, and type 2 diabetes.
According to DiabeTV, recent studies have shown that the juicy vegetable also may help control a person’s blood sugar levels and boost insulin production within the body. The research has proven successful on animals and will probably move on to clinical trials soon.
For optimal nutritional intake it is highly recommended eating the vegetable raw or steamed. If cooked the amount of nutrients gets drastically reduced and will not bring the full health benefits that it can potentially produce.

Nutritional Information Per Serving
Calories: 186
Protein: 21g
Carbohydrates: 7g
Fat: 8g
Saturated Fat: 2g
Cholesterol: 51mg
Sodium: 57mg
Fiber: 2g

Source: NetPlaces.com

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Chicken with Portobello Mushrooms

Chicken with Portobello Mushrooms and Roasted Garlic is the delicious union of three wonderful flavors. The mushrooms and garlic add to the flavor of the chicken, so it may become a family favorite.

Chicken with Portobello MushroomsPrep Time: 15 min
Cook Time: 20 min
Ready In: 40 min

Servings: 4

Ingredients
1 tbsp Olive Oil
4 Boneless, Skinless Chicken Breasts
1 cup reduced-sodium Chicken Broth
1 bulb Garlic, dry roasted and mashed into paste
1 tbsp Butter
2 cups Portobello Mushrooms, chopped
½ tsp Thyme
2 tbsp Feta Cheese, crumbled

Directions
Heat olive oil in large nonstick skillet; brown chicken breasts on both sides over medium heat, about 5 minutes per side.
Add chicken broth and roasted garlic paste to pan; cover and simmer on low 10 minutes.
Meanwhile, sauté mushrooms and thyme in butter in separate, smaller saucepan. Simmer 2 minutes.
Add the mushrooms and thyme mixture to the chicken and simmer for an additional 2 minutes.
When serving, top each chicken breast with 1½ teaspoons feta cheese and pour sauce over the top.

Tips & Notes
Growing interest in using alternative medicines to treat disease has led to more research into herbal treatment options. Garlic, an herb with a long medicinal history in treating colds, may offer benefits in controlling blood sugar levels, but human studies are lacking and the benefits not well established. Take garlic to treat diabetes only with your physician’s approval.
Garlic contains antioxidants, compounds found in many plants that can help reduce cellular damage caused by toxins. Antioxidants acts by destroying free radicals, unpaired electrons that can contribute to development of diseases such as cancer, heart disease and diabetes.
Garlic may also strengthen the immune system and may act as an antibacterial, antifungal or anti-viral substance. Garlic may also lower cholesterol and reduce the risk of atherosclerosis, but not all studies support this conclusion. Allicin, the active ingredient in garlic, may lower blood glucose.
A study conducted by the Russian Academy of Medical Sciences and published in the March 2008 issue of “Acta Diabetologica” studied the effects of timed-release garlic powder, Allicor, on 60 subjects with type 2 diabetes.
The object of the study was to determine whether Allicor could reduce the metabolic effects that lead to late diabetic complications. Allicor lowered fasting blood glucose levels as well as triglyceride levels more successfully than a placebo, researchers said.
Garlic is not a proven substitute for standard medical treatment. Do not adjust your prescription medications in any way while taking garlic without your medical provider’s knowledge and approval.
Garlic also can increase bleeding by preventing blood from clotting. If you take prescription blood thinners, ask your doctor before taking garlic.

Nutritional Information Per Serving
Calories: 335
Protein: 26g
Carbohydrates: 39g
Fat: 10g
Saturated Fat: 4g
Cholesterol: 56mg
Sodium: 261mg
Fiber: 3g

Source: NetPlaces.com

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Easy Olive Spread

Easy Olive Spread may not be something you usually serve to your family and guests. Stand back. After putting this on the table, it will be more in demand.

easy olive spreadPrep Time: 15 min
Ready In: 15 min

Servings: Yields about 3 cups; serving size is

Ingredients
1 cup Black Olives
3 cloves Garlic
1 tbsp fresh Italian Flat-leaf Parsley
1 tbsp Fresh Basil
2 tsp Minced Lemon Zest
Freshly Ground Black Pepper, to taste
½ cup Non-fat Cottage Cheese
2 tbsp Cream Cheese
1 tbsp Real Mayonnaise

Directions
Combine olives, garlic, parsley, basil, lemon zest and black pepper in food processor; pulse until chopped. Transfer to a bowl and set aside.
Add cottage cheese, cream cheese and mayonnaise to blender or food processor; process until smooth.
Fold cheese mixture into chopped olive mixture.

Tips & Notes
Substitute marinated mushrooms or artichoke hearts for olives in this recipe.
The olive is a fruit that grows on trees. When fully ripened, it turns a black color; however, not all ripe olives are naturally black. Processing methods, such as fermentation, or exposure to air may cause this fruit to turn a darker color. Olives vary in color, origin, size, shape and flavor.
Olives cannot be eaten right off of the tree; they require special processing to reduce their highly bitter flavor. Olives offer a variety of health benefits.
Olives have a very high fat content – the good kind. Like cashews, 75 percent of the fat in olives comes from oleic acid, a monounsaturated fat that offers health benefits, such as anti-inflammation and lowering cholesterol.
Vitamin E is an antioxidant nutrient that supports immune system function and protects the body’s cells, particularly those of the brain, lung and red blood cells, from damage.
Vitamin E, along with iron and potassium, is a nutrient commonly deficient in the diets of most Americans.
Although black olives offer a variety of health benefits, they should be enjoyed within the context of an overall nutrient-rich, fat-controlled, fiber-rich diet.
Some of the saturated and trans fat in your diet should be replaced with, not added to, foods rich in mono- and polyunsaturated fats. In addition, canned, pitted black olives are high in sodium.
Six whole, pitted, black olives, from canned, provide 270mg sodium, or roughly 12 percent of the recommended daily limit. For a heart-healthy diet, it’s important to watch your intake of sodium, even if it comes from healthful foods.

Nutritional Information Per Serving
Calories: 15
Protein: 1g
Carbohydrates: 1g
Fat: 1g
Saturated Fat: .5g
Cholesterol: 1mg
Sodium: 56mg
Fiber: 0g

Source: NetPlaces.com

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