Wednesday, February 03, 2010

20- Minute Meatball Stew

1 can (11 1/2 ounces) hot-style vegetable juice cocktail
3 tablespoons all-purpose flour
1 can (29 ounces) large-cut mixed vegetables drained
2 1/2 cups beef broth
1 can (14 1/2 ounces stewed tomatoes, undrained and cut up
1/2 teaspoon dried oregano leaves
8 ounces lean ground beef
2 tablespoons plain or seasones fine dry breadcrumbs
2 tablespoons low-fat milk
1/8 teaspoon garlic salt
1 large egg white

In a Dutch oven, whisk together the vegetable juice and flour.  Stir in the mixed vegetables, beef broth, tomatoes, and oregano. Bring to a boil over high heat.

In a small bowl, mix the ground beef, bread crumbs, milk, garlic salt, and egg white.

Drop the meat mixture from a small spoon into the boiling stew. Lower the heat to moderate and simmer, covered, for 6 - 7 minutes or until meatballs are no longer pink in the center, stirring occasionally. Serves 4.

Prep time: 9 minutes  Cooking time: 11 minutes

Saturday, December 05, 2009

Country Bean Soup

1 cup dried navy, great Northern, or lima beans, sorted and rinsed
5 cups lower-sodium chicken broth
2 cups shredded cabbage
2 medium-size carrots, shredded
1 medium-size yellow onion, chopped .
3 cloves garlic, minced
3 bay leaves
2 teaspoons dried oregano leaves
1 teaspoon dried sage leaves
1/2 teaspoon each salt and black pepper
1/4 cup minced parsley

To quick-soak beans, in a large saucepan, combine beans and 4 cups water. Bring to a boil. Lower the heat and simmer, uncovered, for 2 minutes. Remove from heat. Cover and let stand for 1 hour. (Or, for overnight method, combine beans and 4 cups water. Let stand in a cool place at least 8 hours or overnight.) Drain and thoroughly rinse beans.

In the same pan, combine the beans, chicken broth, cabbage, carrots, onion, garlic, bay leaves, oregano, sage, salt, and pepper. Bring to a boil. Lower the heat and simmer, covered, for 2 to 2 1/2 hours or until beans are tender. Discard bay leaves. Using a fork, slightly mash some of the beans against side of saucepan. Stir in the parsley. Makes 4 side-dish servings.

Prep Time: 15 minutes plus soaking Cooking Time: 2 hours 10 minutes

1 Serving: Calories 180. Total Fat 1 g. Saturated Fat 0 g.
Protein 11 g. Carbohydrate 34 g. Fiber 8 g.
Sodium 288 mg. Cholesterol 0 mg.

Country Ham and Bean Soup Prepare as for Country Bean Soup, adding 1 cup bite-size pieces cooked lower-sodium ham with vegetables and omitting the 1/2 teaspoon salt. Makes 4 main-dish servings.

1 Serving: Calories 242. Total Fat 3 g. Saturated Fat 1 g.
Protein 20 g. Carbohydrate 35 g. Fiber 8g.
Sodium 433 mg. Cholesterol 23 mg.