How to make roast beef soup, turkey moussaka

How to make roast beef soup, turkey moussaka

Slow Cooker Roasted Soup

In a quart or in a larger slow cooker, place a 2 1/2 pound boneless roast shoulder (cut into 12 pieces).

Add 2 cups chopped onions, 1 can (14.5 ounces) diced tomatoes with green bell peppers and onion, 1 cup frozen hash browns (cubes), 1 cup unsalted beef broth, 1 tablespoon minced garlic, 1 teaspoon of dried thyme, 1/2 teaspoon of coarse salt and 1/4 teaspoon of pepper.

Cover and simmer 8 to 9 hours or until meat is tender with a fork.

Add 2 cups of broccoli salad; continue to cook 30 minutes or until crisp-tender.

Turn off the pot, add 1/2 cup frozen peas. Let stand 5 minutes.

Turkey musaca

Makes 6 servings

Preparation time: 15 minutes

Time to cook: about 30 minutes

INGREDIENTS

2 tablespoons olive oil

1 large onion, minced

2 medium green bell peppers, chopped

2 garlic cloves, minced

1 bay leaf

1/2 teaspoon smoked paprika

1/4 of teaspoon of cinnamon

1/8 teaspoon allspice

1 pound ground turkey breast

1 can (14.5 ounces) diced tomatoes

2 tablespoons tomato paste

12 ounces roasted aubergine sauce

1/3 cup crumbled Greek feta cheese

2 tablespoons minced fresh mint

Heat the oil in a Oven skillet over medium-high heat. Add the onion, bell peppers, garlic, bay leaf, paprika, cinnamon, and allspice. Cook 5 minutes or until onion is tender. Add turkey; cook 8 minutes or until browned. Add the tomatoes. and tomato paste; bring to a simmer. Cover; Reduce heat to low and cook 10 minutes. Heat the broiler. Add the aubergine sauce; simmer 5 minutes. Remove and discard bay leaf. Remove skillet from heat; top with feta cheese. Roast for 1 to 2 minutes to allow the cheese to brown slightly. Just before serving, garnish with mint.

Per portion: 259 calories, 23 grams of protein, 12 grams of fat (43% of calories from fat), 1.5 grams of saturated fat, 14 grams of carbohydrates, 46 milligrams of cholesterol, 825 milligrams of sodium, 4 grams of fiber.

Carbohydrate count: one.

Meatloaf with zucchini

Makes 8 servings

Preparation time: 15 minutes

Time to cook: about 1 hour

INGREDIENTS

2 eggs, lightly beaten

2 cups grated zucchini (1 large or 2 small)

1/3 cup dry Italian breadcrumbs

1/3 cup onion finely chopped

1/2 teaspoon of coarse salt

1/2 teaspoon dried oregano

1/4 teaspoon pepper

1 1/2 pounds 95% lean ground beef

1 tablespoon packed light brown sugar

2 tablespoons tomato sauce

1/2 teaspoon yellow mustard

Heat the oven to 350 degrees. In a large bowl, whisk together the eggs, zucchini, breadcrumbs, onion, salt, oregano, pepper, and meat until well blended. Press mixture into ungreased 9-inch deep glass baking dish. Bake 45 minutes. Meanwhile, in a small bowl, combine the sugar, ketchup, and mustard. Take the bread out of the oven; pour the drops. Spread the topping over the loaf. Return to the oven; bake 10-15 more minutes or until internal temperature reaches 160 degrees. Let stand 5 minutes before cutting.

NOTE: The recipe produces a lot of liquid due to the humidity of the zucchini.

Per slice: 167 calories, 21 grams of protein, 6 grams of fat (30% of calories from fat), 2.1 grams of saturated fat, 8 grams of carbohydrates, 93 milligrams of cholesterol, 344 milligrams of sodium, 1 gram of fiber.

Carbohydrate count: 0.5.

Sesame Green Bean Glazed Salmon

Makes 4 servings

Preparation time: 10 minutes; marinating time: 15 minutes

Time to cook: 25 to 30 minutes

INGREDIENTS

1/4 cup honey

4 teaspoons less sodium soy sauce

1 1/2 teaspoons five-spice powder

1 teaspoon minced garlic

4 salmon fillets (6 ounces)

1 pound fresh or frozen lean green beans (French), thawed and drained

2 teaspoons canola oil

1 teaspoon toasted sesame oil

2 tablespoons toasted sesame seeds

1 teaspoon of lemon juice.

Heat oven at 400 degrees. In a small bowl, whisk together the honey, soy sauce, five-spice powder, and garlic. Place the salmon on a large plate. Pour spice mixture over salmon; turn to paste. Marinate for 15 minutes at room temperature. Meanwhile, Toss green beans with canola and sesame oil. Place beans in foil-lined rimmed baking sheet; bake 10 minutes. Remove from the oven; push beans to side of skillet. Place the salmon, skin side down, on the other side of the mold. Spread the salmon with the remaining marinade. Bake 15 to 20 minutes or until salmon is medium cooked and beans are tender but crisp. Remove salmon out of the pan, leaving the skin on. Mix the beans with sesame seeds and lemon juice. Serve beans with salmon.

Per portion: 388 calories, 39 grams of protein, 14 grams of fat (33% of calories from fat), 2.2 grams of saturated fat, 27 grams of carbohydrates, 80 milligrams of cholesterol, 332 milligrams of sodium, 4 grams of fiber.

Carbohydrate count: two.

Black bean soup

Heat 1 tablespoon olive oil in a saucepan over medium heat. Add 1 large finely chopped onion, 1 medium chopped green bell pepper, and 3 minced garlic cloves. Cook and stir 5 minutes or until tender. Meanwhile, Puree 1 (15-ounce) can (2 cans total) low sodium black beans (with liquid) with 2 cups unsalted vegetable broth. To the pot, add 1 teaspoon of cumin and 1 teaspoon of dried oregano. Cook 1 minute. Add 1 tablespoon Tomato paste; cook 1 minute. Add the bean puree and the other can of beans (with liquid). Increase heat to high and bring to a boil. Reduce heat over low heat, partially cover pot and simmer 10 minutes, stirring frequently. Add 1/4 cup of dry sherry if desired. Serve in bowls and garnish with diced tomatoes.

Curry chicken salad

In 2 cups of chicken salad, stir in 2 teaspoons curry powder and 1/4 cup diced red apples. Spread mixture on whole wheat bread or fill it into a pita. Serve with a packed green salad.

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