How To Prepare
Directions:
n a large deep saute pan, heat oil on medium heat, add onions and garlic; sauté until onions are translucent, about 4-5 minutes. Add celery and parsley and cook until soft, about 3-4 more minutes. Let cool a few minutes.
In a large bowl combine beef, egg white, onion mixture, potato flour, pepper and allspice. Mix well and form meatballs with your hands 1/8 cup each (fill 1/4 cup then divide the meat in half).
Add beef stock to the pan and bring to a boil. Reduce heat to medium-low and slowly drop meatballs into the broth. Cover and cook about 20 minutes. Remove the meatballs with a slotted spoon and set aside in a serving dish. Strain the stock, add to blender and pulse until smooth. Return to pan and simmer a few minutes to thicken, then pour over meatballs. Garnish with parsley and serve with toothpicks if you want to set these out as an appetizer.
This makes 22 meatballs, nutritional info is based on 5 meatballs with gravy.
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Swedish Meatballs
How To Prepare
1. Cook rice according to package directions except you don’t need to add oil or salt to the water while cooking.
2. In the meantime, coat the bottom of a nonstick pan with cooking spray. Heat 1 teaspoon oil over medium-high heat. Add garlic, ginger, red pepper flakes, and chicken to pan; sauté 5 minutes or until chicken is done. Remove chicken mixture from pan; set aside.
3. Coat pan again with cooking spray and heat remaining 1 teaspoon of olive oil. Add onions, celery and red bell pepper to pan. Sauté 3-4 minutes until crisp-tender. Drain pineapple, reserving juice. Add 1½ cups pineapple chunks to pan; cook 30 seconds (Reserve remaining pineapple for another use). Combine the reserved ¾ cup pineapple juice, teriyaki, vinegar, flour, syrup and sugar substitute in a bowl, stirring with a whisk until smooth.
4. Return chicken mixture to pan. Stir in juice mixture; bring to boil. Cook 1-2 minute until sauce thickens a bit.
5. To serve: Spread ½ cup rice over each plate. Top each with about 1 cup sweet and sour chicken.
6. This dish freezes great. Mix together the chicken and rice and freeze in individual servings.
Makes 6 servings (1 cup sweet and sour chicken plus ½ cup rice)
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Super Skinny Sweet and Sour Chicken
How To Prepare
Preheat the oven to 350 F. Lightly coat a baking dish with cooking spray.
Trim the ends off the eggplants and cut in half lengthwise. Using a spoon, scoop out the pulp, leaving a shell 1/4 inch thick. Place the shells in the baking dish and add the water to the bottom of the dish. Chop the eggplant pulp into cubes. Set aside.
In a large, nonstick frying pan, heat the olive oil over medium-high heat. Add the chicken strips and saute until the chicken is lightly browned and no longer pink, about 5 minutes. Add the diced eggplant, onion, peppers, tomatoes and reserved tomato juice, celery, and mushrooms to the chicken. Reduce heat and simmer until the vegetables are tender, about 10 minutes. Stir in the potato flour and black pepper. Scoop half the mixture into each eggplant shell.
Cover with aluminum foil and bake until the eggplant is softened and the stuffing is warmed through, about 15 minutes. Transfer the eggplant to warmed individual plates and serve immediately.
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Stuffed eggplant with Chicken
How To Prepare
Thaw shrimp (if frozen), rinse and pat dry with paper towels.
Whisk potato flour, teriyaki, water, Splenda, and vinegar in a small dish and set aside
Heat oil in a wok or large skillet over high heat.
Add shrimp to hot oil and cook for 2 minutes. Remove with a slotted spoon and set aside in a bowl or plate.
Add ginger, garlic, green onions and broccoli to pan and stir for 2 minutes. If necessary add a little more oil; it won’t be absorbed.
Add teriyaki mixture to the pan, followed by the shrimp. Cook for 2-3 minutes. Cook for 1 more minute until shrimp are pink and broccoli is crisp but tender. Sprinkle crushed red pepper and stir.
Serve over hot rice.
Serves 4
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Stir-Fried Shrimp and Broccoli
How To Prepare
Directions:
In a Dutch oven, or large pot, sauté the onions over medium heat, until the onions are soft and golden, about 20 minutes. Add flour, mixing well another 2-3 minutes. Add thyme, bay leaf, sherry, wine and brandy, and simmer uncovered for 10 more minutes.
Add the beef stock & pepper to taste, reduce heat. Cover and simmer gently for about 20 minutes. Remove bay leaf and ladle 1-1/2 cups soup into 6 bowls and serve (no cheese or bread…it doesn’t taste as good as a hot body looks and feels anyway!
How To Prepare
Trim fat from pork chops; slash edges at 1/2-inch (1 cm) intervals to prevent curling. Set aside.
Add half of the oil to pan; brown chops, in batches, about 10 minutes. Transfer to plate.
Drain fat from pan.
Heat remaining oil in pan over medium heat. Add onions, herbes de Provence, and pepper; cover and cook, stirring occasionally, until onions are golden, about 10 minutes.
Sprinkle with flour; cook, stirring, for 1 minute. Add stock and bring to boil, stirring and scraping up brown bits.
Return chops and any juices to skillet, turning chops to coat. Cover, reduce heat and simmer until juices run clear when pork is pierced and just a hint of pink remains inside, about 10 minutes.
Stir in vinegar. Sprinkle with parsley.
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Onion Pork Chops
How To Prepare
Whisk rice wine and potato flour in a small bowl until the flour is dissolved.
Heat 2 teaspoons oil in a large nonstick skillet or wok over medium-high heat. Add beef and crushed red pepper to taste; cook, stirring, until the beef begins to brown, 1 to 2 minutes. Add shrimp and continue to cook, stirring, until the shrimp is opaque and pink, 1 to 2 minutes. Transfer the beef, shrimp and any juices to a plate.
Heat the remaining 2 teaspoons oil over medium-high heat in the same pan. Add bok choy and cook, stirring, until it begins to wilt, 2 to 4 minutes. Stir in the flour mixture. Return the beef-shrimp mixture to the pan and cook, stirring, until heated through and the sauce has thickened slightly, about 1 minute.
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Spicy Beef with Shrimp Bok Choy
How To Prepare
Combine first 3 ingredients in a large heavy-duty, zip-top plastic bag; add beef, and seal bag. Shake to coat beef.
Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add beef, and cook 10 minutes or until browned on all sides, stirring often.
Transfer beef to a 4-quart electric slow cooker coated with cooking spray. Add wine and next 6 ingredients; toss well. Cover and cook 6 hours on high setting or 8 to 10 hours on low setting until meat is tender and sauce thickens. Add mushrooms 1 hour before cooking is completed. Remove and discard bay leaf. Stir thoroughly.
Ten minutes before sauce is done, cook noodles according to package directions, omitting salt and fat; drain. Place 1/2 cup noodles on each of 8 individual serving plates. Spoon beef mixture evenly over hot noodles.
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Slow-Cooked Beef Burgundy
How To Prepare
In a shallow bowl, mix the flour and pepper. Lightly coat the round steak pieces in the flour mixture.
Heat the oil in a skillet over medium heat, and saute the celery, onion, and carrots about 5 minutes, until tender. Remove from heat, and set aside. Mix in the round steak pieces, and cook until lightly browned.
Place the vegetables and steak in a slow cooker. Mix in the tomatoes with juice, Worcestershire sauce, and syrup.
Cover, and cook 8 to 10 hours on Low, until the round steak is very tender.
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Slow Cooker Swiss Steak
How To Prepare
Add beef, onion, broth, vinegar, celery, garlic, carrots and potatoes to slow cooker.
Cover and cook over low setting for 8-10 hours, or over high setting for 3-4 hours.
Add maple syrup, ginger, nutmeg and flour to cooker, stir and turn to high heat – cook for 30 minutes more.
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Slow Cooker Sauerbraten
