The 14-Day No Sugar Diet(31)
1 tsp. dried thyme
1 bay leaf
1 cup red wine
3 Tbsp. tomato paste
3 cups reduced-sodium beef broth
5 large carrots
2 stalks celery
5 potatoes (about 1 1/2 pounds)
12 oz. fresh green beans
1/3 cup chopped fresh parsley
? Combine flour, salt and pepper, and beef in a large zip-top plastic bag and shake to coat. Transfer to a plate and save the leftover flour mixture.
? In a Dutch oven, heat 1 tablespoon of vegetable oil over medium heat. Add the beef in batches, adding more oil as needed during cooking until the meat is browned all around. Transfer each batch to a plate when finished.
? Reduce the heat to medium-low. Add onions, garlic, marjoram, thyme, bay leaf and the rest of the flour mixture to the pan. Cook, stirring often, until the onions are soft, about 4 minutes. Add red wine and tomato paste to the pan and stir with a wooden spoon.
? Put the beef back into the pan along with the broth. Bring to a boil, stirring often, until slightly thickened. Reduce heat to medium low, cover and simmer for an hour, stirring occasionally.
? Cut carrots and celery into 1 1/2-inch pieces. Peel and quarter potatoes. After the stew has cooked for an hour, add the vegetables to the Dutch oven. Cover and simmer for 30 minutes.
? Trim the ends of the beans and cut in half. Add the beans to the pan and stir. Cover and simmer for 30 more minutes. Remove the bay leaf and add the parsley. Season with salt and pepper to taste.
Makes 6 servings.
Per serving: 362 calories, 12 g fat (3 g saturated), 815 mg sodium, 35 g carbohydrates, 27 g protein, 5 g fiber
Chicken Chili
1 Tbsp. olive oil
2 1/2 lbs. boneless, skinless chicken breasts
2 medium onions, chopped
2 cloves garlic, minced
4 cans cannellini beans (15.5 oz. each), rinsed and drained
2 cans (14 oz.) fat-free, reduced-sodium chicken broth
1 can (4.5 oz.) chopped green chilies
1 tsp. salt
1 tsp. ground cumin
3/4 tsp. dried oregano
1/2 tsp. chili powder
1/2 tsp. ground black pepper
1/8 tsp. ground cloves
1/8 tsp. ground red pepper
? Cut the chicken breasts into bite-sized chunks, then sauté with onions and garlic in a Dutch oven in the olive oil heated over medium high heat.
? When chicken is browned, add beans, broth, chilies, salt and spices.
? Bring to a boil, then turn down the heat and simmer uncovered for 35 minutes.
Makes 10 servings.
Per serving: 230 calories, 4 g fat (1 g saturated), 543 mg sodium, 12 g carbohydrates, 35 g protein, 4 g fiber
Chicken Gumbo
3 Tbsps. vegetable oil
1 small onion
3 celery ribs, chopped
1 large green bell pepper, chopped
1 garlic clove, minced
1/2 tsp ground black pepper
3 1/2 Tbsp. whole wheat flour
2 1/2 -3 cans (14 1/2 oz. each) reduced sodium chicken broth
3/4 cup crushed tomatoes
1/4 lb. boneless smoked ham, cut into 1/2” pieces
3 skinless chicken thighs (3/4 lb.)
1 tsp. dried thyme
1 bay leaf
1/8 tsp. ground red pepper
1 Tbsp. chopped parsley
? Heat the oil in a soup pot over medium heat.
? Add the onion, celery, bell pepper, garlic and black pepper.
? Cover and cook just until the vegetables begin to soften, 5 to 6 minutes.
? Stir in the flour and cook, stirring frequently, for 3 minutes.
? Gradually stir in 21/2 cans of the broth and bring it to a simmer.
? Add the tomatoes, ham, chicken, thyme, bay leaf and ground red pepper.
? Partially cover, and cook until the chicken is tender, 25 to 35 minutes, adding the remaining broth as necessary if the gumbo is too thick.
? Remove from the heat, transfer the chicken to a plate, and let cool slightly.
? Cut into bite-size pieces, discarding the bones, and return to the pot.
? Reheat briefly and stir in the parsley.
? Remove the bay leaf before serving.
Makes 6 servings.
Per serving: 214 calories, 12 g fat (2 g saturated), 340 mg sodium, 10 g carbohydrates, 13 g protein, 2 g fiber
Chicken Parmesan
Sauce
1 Tbsp. olive oil
2 garlic cloves, minced
1 1/4 cups canned crushed tomatoes
2 Tbsp. Italian-style tomato paste
1/4 tsp. salt
1/8 tsp. ground black pepper
Chicken
6 slices light whole wheat bread
2 large eggs
2 Tbsp. water
4 boneless, skinless chicken breast halves (6 oz. each), pounded to 1/4” thickness
1/4 tsp. salt
1/2 tsp. ground black pepper
1/4 cup soy flour or whole wheat flour
2 tsp. olive oil
6 oz. shredded part-skim mozzarella cheese
TO MAKE THE SAUCE:
? Heat the oil in a small saucepan over low heat.
? Stir in the garlic and cook, stirring frequently, for 30 seconds.
? Add the tomatoes, tomato paste, oregano and basil.
? Cook until thick and rich, 12 to 15 minutes, stirring occasionally.
? Season with the salt and pepper.
? Cover and keep warm.
TO MAKE THE CHICKEN:
? While the sauce is cooking, preheat the oven to 250°F.