| Healthy Recipes For You
Tuesday February 23, 2010
|  | Is Sugar Bad for Your Heart?
By Brierley Wright, M.S., R.D., EatingWell.com Let’s face it: Americans eat too much sugar. We consume 355 calories—or 22 teaspoons—of added sugars a day, says a recent study. Added sugars are those added to food by consumers or manufacturers. "Reducing added sugars will reduce cardiovascular disease risk," says Rachel Johnson, ... Read Full Article | Comment on this Story | Printer Friendly | Send Story to a Friend | Top
| | French Country Beef Stew Jerry Anne Di Vecchio In France, this classic stew made with beef, vegetables and red wine would be known as a daube. Slow-cooking the surprisingly lean beef shanks melts and softens the connective tissue, producing succulent results. If you prefer, use nonalcoholic wine. Serve with barley to soak up the delicious sauce. Servings: 8 servings, 3/4 cup each
Total Time: 6 1/2-7 1/2 hours
Ease of Preparation: Moderate
Health: Healthy Weight, High Potassium, Low Sodium, Low Sat Fat, Low Carb, Low Calorie, Heart Healthy, Diabetes Appropriate
Ingredients:
French Country Beef Stew
2 teaspoons extra-virgin olive oil
4 slices turkey bacon , coarsely chopped
1 1/2 cups finely chopped onion (2 medium)
1 1/2 cups diced carrots (2 medium)
1/2 cup diced celery (1 stalk)
3 cups reduced-sodium beef broth
2 cups dry red wine , such as Merlot or Zinfandel
1 teaspoon fresh thyme leaves or 1/2 teaspoon dried
2 bay leaves
2 2 1/2-inch-long strips orange zest
3 1/2-3 3/4 pounds sliced beef shank (see Note), trimmed
Freshly ground pepper to taste
1/2 cup chopped watercress or parsley
Steps:
1: Heat oil in a 4- to 5-quart Dutch oven over medium-high heat. Add bacon and cook, stirring often, until lightly browned, 3 to 5 minutes. Add onions, carrots and celery; cook, stirring often, until the vegetables are softened and lightly browned, 8 to 10 minutes. Add broth, wine, thyme, bay leaves and orange zest. Bring to a boil. 2: Rinse beef with cool water to remove any bone bits. Place the beef in a 5- to 6-quart slow cooker and turn heat to high. Carefully pour the hot vegetable mixture over the beef. Put the lid on and cook until the beef is falling-apart tender when prodded with a fork, 6 to 7 hours. 3: Preheat oven to 350°F. Using a slotted spoon, transfer the cooked beef to a bowl. Lift out the bones. Scoop marrow out and add to the meat, if desired; discard bones. Break the meat into 2- to 3-inch chunks with a spoon. Cover and keep warm. 4: Discard the bay leaves and orange zest from the sauce; skim fat. Pour the sauce into a large skillet. Bring to a boil over high heat. Boil, skimming froth from time to time, for about 20 minutes, to intensify flavors and thicken slightly. Season with pepper. Add the beef and heat through. To serve, ladle the stew into bowls and sprinkle with watercress (or parsley). Baked Beef Stew variation: Total: 4 1/4 hours Preheat oven to 350°F. In Step 1, use only 1 1/2 cups broth and 1 1/2 cups red wine. In Step 2, place beef and vegetables in a Dutch oven, cover and bake for 3 to 3 1/2 hours. Skim fat. Discard the bay leaves and orange zest. Lift out the bones, scoop marrow and add, if desired; discard the bones. Break the meat into chunks. Blend 2 tablespoons cornstarch with 1/4 cup water; stir into the stew. Return the pan to the oven and bake, uncovered, stirring occasionally, until bubbling, 25 to 30 minutes.
Nutrition: (Per serving)
Calories - 296
Carbohydrates - 8
Fat - 10
Saturated Fat - 3
Monounsaturated Fat - 4
Protein - 32
Cholesterol - 79
Dietary Fiber - 1
Potassium - 693
Sodium - 297
Nutrition Bonus - Vitamin A (80% daily value), Zinc (50% dv), Selenium (29% dv), Iron (20% dv), Potassium (18% dv).
Cover and refrigerate for up to 2 days or freeze for up to 3 months. Thaw in the refrigerator, if necessary, and reheat on the stovetop, in a microwave or in the oven. Note: If you cannot find beef shank, substitute cubed stewing beef.
Related Links:
• Barbecue Pulled Chicken
• Healthy Crock Pot & Slow Cooker Recipes
More Recipes from ArcaMax.com
www.arcamax.com/recipes
| | Comment on this Story | Printer Friendly | Send Story to a Friend | Top | | Alpine Mushroom Pasta EatingWell Test Kitchen In northern Italy, the influences of neighboring Austria and Switzerland are apparent in dishes like this pasta featuring Savoy cabbage and mushrooms in a light wine sauce. Serve with Caesar salad and bread sticks. Servings: 6 servings, about 1 1/3 cups each
Total Time: 35 minutes
Ease of Preparation: Easy
Health: Healthy Weight, High Calcium, High Potassium, Low Cholesterol, Low Sat Fat, High Fiber, Low Calorie, Heart Healthy, Diabetes Appropriate
Ingredients:
Alpine Mushroom Pasta
8 ounces whole-wheat fettuccine
6 cups shredded Savoy cabbage (about 1 small head)
2 teaspoons extra-virgin olive oil
4 medium portobello mushroom caps , gills removed, thinly sliced
1 small onion , chopped
3 cloves garlic , minced
3/4 cup dry white wine
2 teaspoons all-purpose flour
1 teaspoon salt
1/4 teaspoon freshly ground pepper
1 cup grape tomatoes , halved
1 cup diced smoked cheese , such as smoked mozzarella, Cheddar or gouda
2 teaspoons chopped fresh sage or 3/4 teaspoon dried
Steps:
1: Bring a large pot of water to a boil. Cook pasta for 4 minutes. Add cabbage and continue cooking, stirring occasionally, until the pasta and cabbage are tender, about 4 minutes more. Reserve 1/2 cup of the cooking liquid and drain the pasta and cabbage. 2: Meanwhile, heat oil in a large nonstick skillet over medium heat. Add mushrooms, onion and garlic and cook, stirring often, until the mushrooms are tender and beginning to release their liquid, about 5 minutes. 3: Whisk wine and flour in a small bowl. Add to the pan along with salt and pepper; cook, stirring, until the mixture thickens, about 1 minute. Add tomatoes and cook until just beginning to break down, about 1 minute more. 4: Return the pasta and cabbage to the pot. Add the mushroom sauce, the reserved cooking liquid, cheese and sage; gently toss to combine.
Nutrition: (Per serving)
Calories - 278
Carbohydrates - 40
Fat - 7
Saturated Fat - 3
Monounsaturated Fat - 3
Protein - 13
Cholesterol - 15
Dietary Fiber - 8
Potassium - 633
Sodium - 536
Nutrition Bonus - Vitamin C (45% daily value), Vitamin A (20% dv), Potassium (18% dv), Calcium & Iron (15% dv).
Related Links:
• Florentine Ravioli
• Healthy Pasta Recipes
More Recipes from ArcaMax.com
www.arcamax.com/recipes
| | Comment on this Story | Printer Friendly | Send Story to a Friend | Top | | Egg & Salmon Sandwich EatingWell Test Kitchen Smoked salmon and egg whites on a toasted whole-wheat English muffin is the perfect power breakfast. For a more substantial meal, pair it with a piece of fruit or a glass of 100% juice. Servings: 1 sandwich
Total Time: 15 minutes
Ease of Preparation: Easy
Health: Healthy Weight, Low Cholesterol, Low Sat Fat, Low Calorie, Heart Healthy, Diabetes Appropriate
Ingredients:
Egg & Salmon Sandwich
1/2 teaspoon extra-virgin olive oil
1 tablespoon finely chopped red onion
2 large egg whites , beaten
Pinch of salt
1/2 teaspoon capers , rinsed and chopped (optional)
1 ounce smoked salmon
1 slice tomato
1 whole-wheat English muffin , split and toasted
Steps:
1: Heat oil in a small nonstick skillet over medium heat. Add onion and cook, stirring, until it begins to soften, about 1 minute. Add egg whites, salt and capers (if using) and cook, stirring constantly, until whites are set, about 30 seconds. 2: To make the sandwich, layer the egg whites, smoked salmon and tomato on English muffin.
Nutrition: (Per serving)
Calories - 213
Carbohydrates - 25
Fat - 5
Saturated Fat - 1
Monounsaturated Fat - 2
Protein - 19
Cholesterol - 7
Dietary Fiber - 3
Potassium - 219
Sodium - 669
Nutrition Bonus - Good source of omega-3s.
Related Links:
• Lemon-Raspberry Muffins
• Healthy Breakfast Recipes
More Recipes from ArcaMax.com
www.arcamax.com/recipes
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