Vegetable Barley Stew

So, I'm working on my cholesterol so that hopefully I can wean myself off my meds. I got this low cholesterol cookbook and marked a handful of recipes to try. They include lots of seasonings, so don't worry, healthy doesn't have to equal "blah". This was really good, but I'm thinking on a cool fall day or cold winter night it would be even better.

3/4 pound beef round steak
2 tbls flour
1 tsp paprika
2 tbls olive oil
2 onions, chopped
4 cups beef broth
4 carrots, thickly sliced
3 potatoes, cubed
8 oz package sliced mushrooms
3 cups water
1 tsp dried marjoram leaves
1 bay leaf
1/4 tsp salt
1/4 tsp pepper
3/4 c barley

Turkey & Black Bean Burritos

This recipe comes to us from Mario Lopez aka Saved By the Bells very own A.C. Slater! Do you remember the episode when his ex-girlfriend comes by and everyone learns that the A.C. stands for Albert Clifford? Anyways...it was the "Celeb Dish" in September's issue of Good Housekeeping.

1 Tbsp canola oil
1 lb ground turkey breast (I used a little over a pound)
1 c canned black beans, rinsed and drained (I used the whole can)
1 c finely chopped red pepper (I used a little less)
1/2 c finely chopped red onion (I used yellow onion)
1/4 c BBQ sauce (I used Sweet Baby Rays)
4 tsp fresh lime juice
1 tsp chili powder
1 tsp ground cumin
salt (I used garlic salt)
whole wheat flour tortillas
mixed greens
low fat shredded cheddar cheese
the recipe didn't call for sour cream or guacamole, but either would be a delicious addition

Heat oil in skillet until hot. Add turkey and cook 7 minutes or until browned, stirring occasionally and breaking up meat.

Add beans, pepper, onion, BBQ sauce, lime juice, chili powder, cumin and salt; cook mixture 5 to 7 minutes or until turkey is cooked through.

Serve on tortilla with greens and cheese.

Almond-Banana and Skim Milk Smoothie

I was reading an article online the other day about "20 super foods" and it included this awesome, healthy, and filling smoothie.

In blender/Magic Bullet combine:

1 c skim milk
1 banana
1 1/2 tbls almond butter
2 tsp flax seed


(366 calories)

Tomato Bacon Pomodoro

One year when Derek was training for a marathon, I sought out pasta recipes for him to carb load the week before the main event. I came across this and we deemed it "a keeper".

1 package frozen Ravioli or Tortellini (we used cheese filled tortellini)
1 Tbsp olive oil
8 oz bacon, finely diced
1/2 medium onion, diced
1 clove garlic, minced
1 14.5 oz can diced tomatoes
1/4 tsp basil
1/4 tsp oregano
5 Tbsp tomato paste
2/3 c chicken broth
1/2 Tbsp parsley

Prepare frozen pasta as directed.

Meanwhile, for sauce, place oil and bacon in pan Heat and cook bacon until brown. Add onion and garlic and cook until soft. Stir in remaining ingredients and simmer for 3 minutes. Salt and pepper to taste. Serve over prepared pasta.

We topped with some shredded cheese (and served with french bread and "savory zucchini stix" (a separate post))

Savory Zucchini Stix

I LOVED these. And because they are baked, you use just the egg white, and I used skim milk, they're probably pretty healthy. (Got this out of a "Silly Snacks" cookbook)

2 small zucchini, quartered (We used one large and I cut them into spears)
3 tbls seasoned bread crumbs
2 tbls grated Parmesan cheese (I used shredded)
1 egg white (I used the whole egg)
1 tsp milk
marinara and/or ranch dressing for dipping

combine bread crumbs and cheese in one shallow dish
combine milk and egg in the other

dip zucchini sticks in crumbs, then egg mixture, and back into crumbs

place on cookie sheet sprayed with cooking spray

spray sticks with cooking spray as well

Bake at 400 degrees for 15 to 18 minutes.

Serve with warm marinara and/or ranch dressing for dipping.

Ham and Cheese Stromboli

I was going through my cookbooks, looking for something simple to make this week and also something post worthy. I've never made a Stromboli before. Yum-O! And REALLY easy.

1 tube refrigerated crusty French bread loaf
2 c shredded cheese (we used cheddar)
1/4 lb. thin sliced ham (we actually used cubed instead)
1 tbls butter, melted
1 tbls grated Parmesan cheese (I was out and used shredded Parmesan instead)

Spread dough out and roll to size of jelly roll pan. (I wasn't able to roll it quite that big, but did my best.) Sprinkle with cheese and add ham. Roll up tightly. Pinch seam together. Place seam side down. Brush with melted butter and sprinkle with Parmesan cheese. (I also sprinkled with some garlic salt too.) Bake at 350 degrees for approximately 45 minutes or until it rises and is golden and dough is done inside. Slice.

Blueberry Oat Muffins

These were really tasty, quick & easy, and low in fat/cholesterol free. (This recipe came from a Taste of Home cookbook)

1 1/4 c flour
1 c oats
1/2 c sugar
1 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
2 egg whites (or 1 egg if you don't mind a little cholesterol)
1/2 c water
1/3 c oil
1 c blueberries (if using frozen, don't thaw)

TOPPING (I didn't add the topping)
2 tbls sugar
1/4 tsp cinnamon

In a bowl, combine the first six ingredients. In another bowl, beat egg whites, water and oil. Stir into dry ingredients just until moistened. Fold in blueberries. Fill paper-lined muffin cups. Combine sugar and cinnamon; sprinkle over muffins. Bake at 400 degrees for 18 to 22 minutes. Makes 1 dozen.