JANET’S TASTY AND TENDER ROUND STEAK

3 lbs beef round steak, 1/2-inch thick, cut into serving size pieces

1/4 cup flour

2 tsp dry mustard

1 1/2 tsp salt

1/8 tsp pepper

1/4 cup canola oil

1/2 cup water

1 tbsp Worcestershire sauce

Trim excess fat from steak and slash edges to prevent curling.  Combine flour, mustard, salt and pepper; use to coat meat reserving excess mixture.  Heat oil in a large skillet.  Brown meat on both sides in the hot oil.  Push meat to one side and stir in the reserved flour mixture. Combine water and Worcestershire sauce; stir into skillet mixture.  Cook and stir until thickened and bubbly, about 2 to 3 minutes; reduce heat.  Cover and simmer 1 hour to 1 1/4 hour, until meat is tender.  Remove meat to a warmed serving platter.  Skim excess fat from gravy and drizzle gravy over meat.

Note:  Save leftovers in the refrigerator and serve later in the week over hot buttered noodles for a quick and easy entree.

MUSHROOM PILAF

2 tbsp butter

8 oz fresh mushrooms, cleaned and sliced

2 tbsp chopped onion

1/8 tsp dried thyme

1 can chicken broth

1/2 cup rice, uncooked

1/4 cup water

Cook mushrooms, onion and thyme in butter in a 2-quart saucepan over medium heat until all liquid evaporates, stirring occasionally.  Add remaining ingredients and heat to boiling.  Reduce heat to low.  Cover and simmer 25 minutes or until rice is tender and all liquid is absorbed.  Fluff lightly with fork before serving.

DEE’S GET-SKINNY VINAIGRETTE (With your favorite salad greens)

1 cup olive oil

1 cup apple cider vinegar

1/2 tbsp honey

1 tsp dried parsley

1 tsp dried oregano

1 tsp dried basil

1 tsp dried thyme

3 cloves garlic, minced

juice of 1/2 lemon

1/4 tsp seasoned salt blend

Combine all ingredients in a glass jar.  Close tightly and shake until thoroughly mixed.  Refrigerate this dressing for up to three weeks.  Shake again before using.

Yield: 1 3/4 cups

Per serving of 2 tbsp: about 145 calories, 0 protein, 2g carbs

Enjoy!

EASY COOKIN’ DEVILED STEAKS

1 envelope (3/4-oz) brown gravy mix
2 tbsp prepared horseradish
1 can (4-oz) sliced mushrooms, drained
4 (5-oz each) beef tenderloin steaks
1/4 cup beef broth or red wine

Prepare gravy according the the package instructions. Add the horseradish and mushrooms to the gravy and mix well. Keep warm.

Heat a large heavy nonstick skillet over medium-high heat. Add steaks to the skillet and cook for 3 minutes on each side (or longer for well done). Remove steaks from the skillet and keep warm.

Add the broth or wine to the skillet and cook, stirring constantly for a minute to deglaze the pan. Pour the juices into the gravy and mix well. Serve the gravy with the steaks.

GREEN BEAN POTATO SALAD

1 lb small red skin potatoes
1 lb fresh green beans
1/4 large red onion, finely chopped
1/4 cup sliced green onions
1 cup sour cream
2 tbsp Dijon mustard
1/4 cup mayonnaise
2 tbsp white wine vinegar
salt and pepper to taste
1/2 tsp paprika, for garnish

Wash and quarter the potatoes; cook in a large pot of salted water until tender. Drain potatoes and cool to room temperature.

Blanche the green beans in boiling water for 4 to 5 minutes until crisp tender. Place in a colander and run cold water over beans to stop the cooking and preserve the dark green color. Set aside to drain well.

In a large bowl, combine the potatoes, red onion, green onion and green beans. In a separate bowl, blend together the sour cream, mustard, mayonnaise, and vinegar; season with the salt and pepper. Pour mixture over the vegetable mixture and toss gently to combine. Place salad in a bowl and garnish with paprika.

Enjoy!

TUNA STEAKS WITH PINEAPPLE AND TOMATO SALSA

1 medium tomato, chopped

8-oz pineapple chunks in own juice, drained & chopped

1 jalapeno pepper, seeded and minced

2 tbsp chopped fresh cilantro

1 tbsp minced red onion

1/2 tsp grated lime zest

2 tsp lime juice

1 lb (4 steaks) tuna steaks

1/2 tsp salt

1/8 tsp black pepper

2 tsp olive oil

To make salsa: Combine the tomato, pineapple, jalapeno, cilantro, onion, lime zest, and lime juice in a medium bowl.

Sprinkle the tuna steaks with salt and pepper.  Heat oil in a large nonstick skillet over medium-high heat.  Add tuna and cook 2 to 3 minutes on each side for medium-rare or cooked longer to your desired degree of doneness.  Serve with the salsa.

1 steak and 1/2 cup salsa = 228 calories, 27 g protein, 11 g carbs

RITZY CAULIFLOWER-BROCCOLI CASSEROLE

1 box frozen cauliflower

1 box frozen chopped broccoli

1 can cheddar cheese soup

1/3 cup milk

1 cup Ritz cracker crumbs

1 stick butter, melted

Preheat oven to 400 degrees.

Cook cauliflower and broccoli in salted water until tender; drain.  Combine the soup and milk in a small saucepan.  Heat the soup mixture over low heat until it comes to a boil; simmer for a minute or two.  Put the cauliflower and broccoli into a 2-quart lightly buttered casserole dish.  Pour the soup mixture over the vegetables.  Mix the cracker crumbs with the melted butter.  Pot the buttered crackers over the top of the casserole.  Bake at 400 degrees for 20 to 25 minutes until bubbly.

Enjoy!

3 pounds of lean ground beef
1/2 of a medium potato (shredded)
1/2 of a medium onion (finely chopped)
2 eggs (beaten)
1/2 cup of dried bread crumbs
1 Tablespoon of garlic (minced)
2 teaspoons of seasoned salt
Fresh ground black pepper (to taste)
1/4 cup of Worcestershire sauce

Instructions

Preheat your grill to high. Really give it time for the grate to get as hot as it is going to get so you get a nice sear. Once preheated, lightly oil the grate.
Shred the potato with a box cheese grater and add it into a large mixing bowl with the ground beef, minced garlic, black pepper, seasoned salt, and finely chopped onion.
Crack the two eggs into another small mixing bowl and beat until the yolks and whites are combined. Add this to the large bowl containing the other ingredients and then add the bread crumbs and Worcestershire sauce. Mix it thoroughly with your hands, but take care not to over-mix as this can toughen the mixture. Just mix it up enough so that the ingredients are combined.
Next you want to form 10 equal sized patties. This will come easier for some than others. One trick you can use that may help is to first make balls, which are easier to judge and compare sizes. They can then be flattened into patties. I have also found that burger patty molds can come in handy.
Gently place the patties on the grill and cook for approximately 5 minutes per side, or until they reach your desired temperature. Keep the grill lid open so the uncooked top side doesn’t begin to cook before it gets the chance to make contact with the grate.
Near the end of their cook time, open buns of your choice and put the “inside” part face down on the grill grate, toasting to taste.

Servings: 10 Burgers

Preparation Time: 25-30 Minutes

Well, it’s in these reckless binge runs that we can do our bodies harm by carelessly throwing whatever comes to hand first into our carts. We usually grab food items that easy to make and that tastes good. Unfortunately these items tend to be highly processed foods packed with sugar and sodium!

Now, if you’re like most people, you probably think you don’t have the time or money to spend buying healthy foods, or you think if you want to eat healthy you need to go to a special health food store to shop. Well, throw all those excuses out the window. Your local grocery store packs on average about 40,000 items and many of these are healthy alternatives to what’s in your shopping cart.

So get ready as we show you 10 ways to easily shop for healthy foods without breaking your budget or wasting time looking for a health food store.

Shop with a List! Don’t just wander aimlessly through the store. Know what you need and keep it neatly organized on a list you can easily read while shopping. Spending just a little time each day putting together this list will save you time later when you are actually in the grocery store. It also helps if you know your grocery store and categorize your items by the department they can be found in.This way you can avoid backtracking through the store when you realize your forgot something back in the dairy aisle. Keeping a list also prevents you from succumbing to the junk food aisle, saving you from unhealthy foods that are full of empty calories and sugar.
Don’t Shop on an Empty Stomach! You know this is a bad idea. Once you hit the aisles and your stomach starts growling, you’re liable to pick up anything that moves! By making sure you shop for food on a full stomach, you’ll eliminate buying foods that are bad for you as well as food you just don’t need. This saves your body and your wallet. If you can’t shop after a meal, make sure you at least drink a glass of water before you go in to help alleviate some of your hunger.
Buy Fresh Food! It really can’t get any simpler than this when it comes to eating healthy. By adding fresh foods such as fruits and vegetables to your list, you can easily add the needed vitamins and minerals you need to maintain a healthy diet. Take a look at what you’re currently buying. If more than 50 percent of your groceries are coming from a box or a can, you need to reevaluate your choices and head toward the fresh food.
Shop the Perimeter of the Store. When you’re searching for the freshest foods, it helps to stay out of the central aisles unless absolutely necessary. In your local grocery store, the perimeter of the store is where they keep all the fresh food items including produce, dairy, and seafood.
Don’t Walk By the Organics. When it comes to fresh food, quality counts, and your organics section should be one of your first stops in the grocery store. It may be a little more expensive than the regular section, but the added benefit of not having chemicals and pesticides is well worth the price. If you shop these sections right, you can target the items that are on sale and even get your organic food for less then your non-organics.
Stay Away from Foods and Drinks with Corn Syrup. There is no nutritional value to corn syrup. It’s just an empty sweetener that is almost as bad as refined sugar. Don’t be fooled! Make sure you read the labels carefully and if corn syrup is one of the first four ingredients, put it down and walk away. You’ll be surprised at how many foods are packed with corn syrup including fruit juices, spaghetti sauces, and even some bread.
Fresh Is the Best but Frozen Is Good Too. It’s not always feasible to have fresh foods all the time. So when fresh foods aren’t available, head toward the frozen aisle for a backup. Frozen vegetables and fruits are most often flash-frozen, which locks in nutrients. It’s always a good idea to keep a couple bags of frozen fruits or vegetables in your freezer. You can toss them in the microwave for a quick side dish, make fruit smoothies, or toss into plain yogurt for a fresh fruit taste.
Keep Canned Tomato Products in Your Pantry. Fresh tomatoes are great but here’s one exception where fresher actually isn’t better. Studies have shown that tomato sauces, crushed tomatoes, and stewed tomatoes actually have an increased amount of the antioxidant lycopene. That’s because they are concentrated. Keeping these kitchen jewels handy can help you out the next time you are wondering what’s for dinner. Just throw some chicken and sauce in a crock pot or add crushed tomatoes to a soup, and you’ve got a healthy meal in no time!
Avoid Processed Foods. Remember all those boxes and bags you were throwing in your cart earlier? Most likely it was all processed foods like chips, cookies, and frozen pizza. Save your money and your body. Skip the junk food and stock up on your fruits, vegetables, and meats instead. You’ll avoid the sugar rush and feel better in the long run.
Try Whole Grains. The availability of whole grains has increased and it’s not uncommon to find whole grain products next to their processed counterpart. Whole grain pastas, brown rice, and whole wheat flour are great alternatives that not only are healthy but they taste great too. One warning when it comes to whole wheat products. Because more and more people are reaching for whole grains these days, packaging has gotten a little tricky. For instance, wheat bread is a good alternative to white bread, but look closely next time you pick up a loaf of wheat bread. If the first ingredient is refined wheat flour, then put it back. It’s made from the same stuff as white bread and quite possible is dyed brown to make it look healthier. As a general rule, whole wheat breads tend to be heavier and denser than white bread.

You don’t have to be a health nut to shop for healthy foods. With just a little discipline and by practicing the steps above, you’ll see how easy it is to shop for healthy foods in the comfort of your own local grocery store.

SOUTHERN QUAIL

8 whole quail breasts or whole quail, dressed

1/2 tsp salt

1/4 tsp pepper

1/2 cup all-purpose flour

1/2 cup melted butter or margarine, melted

1/2 cup finely chopped fresh mushrooms

1/4 cup finely chopped onions

1 tbsp minced fresh parsley

1/2 cup white wine

1/2 cup whipping cream

Hot cooked wild rice

Sprinkle quail with salt and pepper; dredge in flour.  Brown quail on both sides in butter in a large skillet over medium heat.  Remove quail and set aside.  Saute mushrooms, onion, and parsley in the pan drippings.  Return the quail to the pan and add the wine.  Cover pan and reduce heat to medium low.  Cook for 30 minutes, basting frequently.  Add the whipping cream and cook until thoroughly heated.  Do not boil!  Serve over the hot rice.

Yield: 4 servings

VENISON CUTLETS

4 venison steaks

1 cup dried corn bread crumbs

1 tsp salt

1/8 tsp black pepper

2 tbsp Parmesan cheese

2 eggs, beaten

3 to 5 tbsp butter

Tomato sauce (recipe follows)

1/4 cup Parmesan cheese

4 slices mozzarella cheese

How to make the tomato sauce:  Place 2 tablespoons olive oil in a skillet and saute 1 chopped onion and 2 cloves minced garlic until onion is transparent.  Stir in 1 can tomatoes, 1 small can tomato paste, 1/2 tsp salt, 2 tsp dried basil, and 2 tsp oregano.  Simmer mixture for about 20 to 30 minutes, stirring frequently.

Mix together the corn bread crumbs, salt and pepper.  Beat the 2 tablespoons of Parmesan into the eggs.  Dip the steaks into the egg mixture then dredge in the crumb mixture.  Repeat the process so steaks are coated twice.  Cover and refrigerate for 30 minutes.

Melt butter in a large skillet.  Add steaks to skillet and saute about 10 to 15 minutes per side or until tender, adding more butter, if needed.  When tender spoon the tomato sauce over the meat.  Top each steak with a slice of mozzarella cheese.  Cover and cook for another 5 minutes or so until the cheese is melted.  Sprinkle with the 1/4 cup Parmesan cheese before serving.

Enjoy!

EASY AND DELICIOUS CROCK POT SWISS STEAK MEAL

1 1/2 lb boneless round steak, cut into 6 pieces

1/2 tsp seasoned salt

fresh ground black pepper

6 to 8 red skinned potatoes, quartered

1 1/2 cups baby carrots

1 medium onion, cut into 6 slices

1 can diced tomatoes with basil, garlic, oregano; do not drain

1 jar (12-oz) home-style beef gravy

Spray a 12-inch skillet with nonstick cooking spray; heat over medium high heat.  Sprinkle the salt and pepper over the beef.  Cook 6 to 8 minutes, or until browned, turning once during this time.

In the crock pot, layer potatoes, then carrots, beef, with onions last.  In a medium mixing bowl, mix the tomatoes and the gravy together.  Spoon tomato mixture over the onions.  Cover and cook on low setting 7 to 8 hours.  When serving, sprinkle with fresh parsley, if desired.

Yield: 6 servings.  Per serving 220 calories, 20 g carbs, 27 g protein.

Enjoy!

QUICK AND EASY MICROWAVE TACO BURGERS
1/3 cup taco sauce
1/4 cup very fine dried bread crumbs
1 tsp chili powder
1/4 tsp garlic salt
1 lb lean ground beef
4 hamburger buns
4 lettuce leaves
4 slices pepper jack cheese

In a mixing bowl combine the taco sauce, bread crumbs, chili powder, and garlic salt. Crumble the ground beef into the mixture and mix together well. Shape the mixture into four equal sized patties. Place the patties in an 8-inch square glass baking dish. Cover loosely with paper toweling or waxed paper. Microwave on high for 3 minutes. Drain off excess fat, turn the patties over and return them to the microwave. Cook an additional 3 to 6 minutes or until the burgers are no longer pink. Remove from the microwave and drain the patties on paper towels. Add a slice of the pepper Jack cheese to each pattie. Place a lettuce leaf on the bottom part of each hamburger bun. Place the patties on hamburger buns atop the lettuce. Top with the top of the buns.

Suggested condiments: pickles, onion slices, salsa, cherry tomatoes

Enjoy!