(Don’t worry, we have some hearty recipes that will make it easier to pack ’em in)
Don’t like what you see on your post-holiday scale? We get it. We also know eating right this time of year can be a challenge. After all, it’s hard to want to eat salad and veggies all the time when comfort food is what we really crave — especially at this time of year.
Don’t throw in the towel just yet. Plenty of cold-weather, hearty food can be delicious and good for you, too. We offer three winter warmers that were created with good nutrition in mind and are chock-full of vegetables.
Bistro Beef Stew is from “The Healthy Beef Cookbook” by the National Cattlemen’s Beef Association and the American Dietetic Association. Rich and thick, it is significantly lower in calories than many other stews. Jambalaya, a zesty dish from the American Diabetes Association, is high in protein and low in fat, and Rosemary Rice with Spinach Greens is a colorful and fragrant side dish loaded with vitamins. Delicious, and guiltfree.
BISTRO BEEF STEW
1⁄4 cup all-purpose flour
1⁄2 teaspoon pepper
2 pounds boneless beef bottom round roast or boneless beef chuck shoulder pot roast, cut into 1-inch pieces
5 teaspoons olive oil, divided
1 teaspoon salt
2 medium onions, chopped
6 cloves garlic, minced
2 teaspoons dried thyme leaves, crushed
1 cup dry red wine
1 can (14 to 141⁄2 ounces) ready-to-serve beef broth
12 ounces assorted small whole mushrooms (such as cremini, shiitake, and button)
2 cups packaged baby carrots
1 cup frozen peas
Combine flour and pepper. Lightly coat beef with flour mixture; reserve any remaining flour mixture. Heat 2 teaspoons oil in stockpot over medium heat until hot. Brown half of the beef; remove from stockpot. Repeat with 1 teaspoon oil and remaining beef. Remove beef from stockpot; season with salt. Heat remaining 2 teaspoons oil in stockpot. Add onions, garlic, and thyme; cook and stir 3 to 5 minutes. Add wine; increase heat to medium-high. Cook and stir 1 to 2 minutes, stirring browned bits from bottom until they are mostly dissolved. Stir in broth and reserved flour mixture. Return beef to stockpot. Stir in mushrooms; bring to a boil. Reduce heat; cover tightly and simmer 1 1⁄4 hours. Add carrots, and continue simmering, covered, 30 minutes or until beef and carrots are fork tender. Stir in peas. Simmer 5 minutes or until tender. Serve. Makes 6 servings.
Nutritional Information: Calories 281; Fat 9 g; Saturated Fat 2 g; Monounsaturated Fat 5 g; Cholesterol 64 mg; Sodium 711 mg; Carbohydrate 19 g; Fiber 3.3 g; Protein 29 g; Niacin 7.2 mg; Vitamin B6 0.5 mg; Vitamin B12 1.4 mcg; Iron 3.5 mg; Selenium 44.5 mcg; Zinc 5.1 mg.
– “THE HEALTHY BEEF COOKBOOK” BY THE NATIONAL CATTLEMEN’S BEEF ASSOCIATION AND THE AMERICAN DIETETIC ASSOCIATION.
1 tablespoon canola or corn oil
2 medium onions, chopped
1 green bell pepper, cored and chopped
2 ribs celery, chopped
2 cloves garlic, minced
1 16-oz. can diced tomatoes in purée, undrained
2 cups low-fat, low-sodium chicken broth
2 tablespoons tomato paste
1 teaspoon salt
1 1⁄2 teaspoon dried thyme
1⁄4 teaspoon fresh ground black pepper
1⁄4 teaspoon cayenne pepper
1 bay leaf
8 drops hot pepper sauce, or to taste
1 1⁄2 cup uncooked long grain rice
1 cup cooked ham, diced
1 cup boneless, skinless chicken breasts, cooked
6 ounces uncooked shrimp, peeled and d-eveined
Heat oil in a large heavy pot. Add the onions, green pepper, celery, and garlic, and sauté over medium heat until softened. Add tomatoes and liquid, the chicken broth, tomato paste, and seasonings. Simmer, uncovered, for 10 minutes. Add rice; cover and simmer for 10 minutes. Add ham and chicken. Continue cooking, covered, for 10 to 15 minutes, or until the rice absorbs the liquid. Stir to mix well. Add shrimp for the last 3 minutes of cooking. Remove the bay leaf before serving. Serves 8; serving size: 1 1⁄4 cup.
Nutritional information and exchanges/choices: 2 Starch, 2 Vegetable, 1 Meat Lean. Total Calories 263; Calories from Fat 40; Total Fat 4 g; Saturated Fat 1 g; Cholesterol 56 mg; Sodium 658 mg; Total Carbohydrate 37 g; Dietary Fiber 2 g; Sugars 5 g; Protein 18 g.
-AMERICAN DIABETES ASSOCIATION
ROSEMARY RICE WITH SPINACH GREENS
1 1⁄2 cups water
3⁄4 cup instant brown rice
1⁄8 – 1⁄4 teaspoon dried rosemary
1 cup packed spinach leaves, coarsely chopped
1 tablespoon reduced-fat margarine (35 percent vegetable oil)
1⁄4 teaspoon salt
Bring water to a boil in a medium saucepan. Add rice and rosemary, reduce the heat, cover tightly, and simmer 10 minutes. Remove saucepan from heat and stir in remaining ingredients. Toss gently, yet thoroughly, until the spinach has wilted. Serves 4; Serving size: 1⁄2 cup.
Nutritional information and exchanges/choices: 2 Starch, Calories 137; Calories from Fat 20;Total Fat 2 g; Saturated Fat 0 g; Cholesterol 0 mg; Sodium 189 mg;Total Carbohydrate 28 g; Dietary Fiber 1 g; Sugars 0 g; Protein 3 g.
-“THE 4-INGREDIENT DIABETES COOKBOOK,” BY NANCY S. HUGHES