Green Bean Casserole

Green Bean Casserole

Ingredients

3 tablespoons olive oil
1 half of medium sweet onion thinly sliced
1 half of medium sweet onion diced
1 c mushrooms, chopped
1 tablespoon onion powder
1 1/4 teaspoons salt, divided
1/2 teaspoon dried thyme
1/2 teaspoon freshly ground pepper
2/3 cup all-purpose flour, divided
1 cup low-fat milk
4 cups frozen French-cut green beans
1/3 cup reduced-fat sour cream
3 tablespoons buttermilk powder
1 teaspoon paprika
1/2 teaspoon garlic powder

Directions

Preheat oven to 400°F. Coat a 2 1/2-quart baking dish with cooking spray.
Heat 1 tablespoon oil in a large saucepan over medium heat.
Add diced onion and cook, stirring often, until softened and slightly translucent, about 4 minutes.
Stir in mushrooms, onion powder, 1 teaspoon salt, thyme and pepper.
Cook, stirring often, until the mushroom juices are almost evaporated, 3 to 5 minutes.
Sprinkle 1/3 cup flour over the vegetables; stir to coat.
Add milk and bring to a simmer, stirring often.
Stir in green beans and return to a simmer. Cook, stirring, until heated through, about 1 minute.
Stir in sour cream and buttermilk powder. Transfer to the prepared baking dish.
Whisk the remaining 1/3 cup flour, paprika, garlic powder and the remaining 1/4 teaspoon salt in a shallow dish.
Add sliced onion; toss to coat.
Heat the remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat.
Add the onion along with any remaining flour mixture and cook, turning once or twice, until golden and crispy, 4 to 5 minutes.
Spread the onion topping over the casserole.
Bake the casserole until bubbling, about 15 minutes. Let cool for 5 minutes before serving.

Diabetic Beef Stew

beef-stew2

Ingredients:

1/2 pound beef. I use regular stew meat from the grocery store with the fat trimmed but you can use whatever you have on hand.
1 large can stewed tomatoes
2 c. frozen/fresh peas
1 c. frozen/fresh green beans
1 c. frozen/fresh corn (be sure you’re able to have corn as it can skyrocket your blood sugar)
1 small onion (I’ve used minced onions in a pinch too)
2 large red potatoes cubed
1 large carrot, semi-thick sliced
1/4 c. Italian seasoning
Water to cover
1 can tomato paste

Directions:

Brown your beef in large soup pot. Drain any excessive fat but keep stock
Add all vegetables and seasoning
Add just enough water to cover
Bring to a boil, then cover and lower heat and simmer 45 minutes stirring occasionally.

Add tomato paste and stir well and allow to simmer another 10-15 minutes to thicken. (I’ve also used cornstarch in water to thicken and in a pinch I’ve used low salt packet of brown gravy, dry, to thicken.

Serve warm

Optional: You can substitute whatever vegetables you like but may need to adjust cook time for some :) If you omit potatoes you can cut the cooking time as well. I’ve also made this recipe in the crock pot and it turns out great.

Nutty Beans

Nutty Beans

Ingredients:

1 pound green beans, stem ends trimmed
2 teaspoons extra-virgin olive oil
2 tablespoons chopped peeled hazelnuts or walnuts
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste

Directions:

Cook beans in a large pot of boiling salted water until just tender, 5 to 7 minutes. Drain.
Heat oil in a large nonstick skillet over low heat.
Add nuts and cook, stirring, until golden, about 1 minute.
Return the reserved beans to the pot and toss to coat.
Season with salt and pepper.

Beef in Red Wine

Ingredients:

olive oil cooking spray
3     slices turkey bacon
3     pound piece rump roast
1     large onion
2     ounces grated carrot
3     large cloves garlic
1     cup red wine
1     bay leaf
4     sprigs thyme
1/4     cup chopped parsley
2     large Russet potatoes
2     medium carrots
1     pound green beans
cooking spray
8     ounces mushrooms
freshly ground pepper
Directions:

1.    Lightly coat a large non-stick skillet with cooking spray. Add the turkey bacon and sauté until it begins to crisp. Add the beef, and brown.
2.    Transfer turkey bacon and beef to crockery slow cooker. Add onion, grated carrot, garlic, wine, bay leaf, thyme and parsley. Cover and cook on low for 8 to 10 hours or on high for 4 to 5 minutes.
3.    When beef is almost done, cook potatoes in boiling water to cover until almost tender, about 10 to 15 minutes. Add carrots and green beans. Continue to cook for another 4 to 5 minutes. Drain vegetables and keep warm.
4.    Meanwhile, lightly coat a large non-stick skillet with cooking spray. Add the mushrooms and sauté over high heat until mushrooms are tender and all liquid is absorbed.
5.    Transfer beef to a carving board and let stand for 10 minutes before slicing. Arrange beef slices on a heated serving platter. Discard clove-stuck onion, bay leaves, and thyme sprigs.
6.    Stir cooked vegetables and mushrooms into pan juice of the slow cooker to warm. Spoon the vegetables and pan juices over the beef. Season to taste with pepper. Serve immediately.