Barbecue Short Ribs

A labor of love... worth every minute after the first bite! From The Joy of Cooking (c) 1997.

Preheat oven to 350 degrees.

Pat dry: 3 pounds beef short ribs, excess fat trimmed. Season with salt, black pepper, dried oregano.

Heat 2 tbl vegetable oil in a dutch oven. Add the ribs in batches and brown on all sides. When finished, drain all but 2 tbl of fat. Add the following and cook, stirring, over medium heat for 10 minutes:

• 2 c chopped onions
• 1/2 c chopped celery
• 1/2 c chopped carrots
• 1/2 c chopped shallots
• 3 tbl chopped garlic
• 1 1/2 tsp black pepper
• 1/2 tsp salt
• Pinch of oregano

Add 1 1/2 c beef stock. Bring to a boil and add the ribs back to the dutch oven. Add 2 bay leaves. Bake, covered, until ribs are tender, about 2 hours.

Meanwhile, make barbecue sauce. Combine in a medium saucepan over medium heat and cook, stirring often, until the sauce comes to a simmer:

• 1 1/2 c ketchup
• 1 c cider vinegar
• 1/4 c Worcestershire sauce
• 1/2 c soy sauce
• 1 c packed dark brown sugar
• 2 tbl dry mustard
• 4 tbl chili powder
• 1 tbl fresh grated, peeled ginger (or 1 tsp ground dried)
• 2 cloves garlic, minced
• 2 tbl vegetable oil

Simmer for 5 minutes.

Once short ribs are perfectly tender, remove and increase oven temperature to 450 degrees. Place the cooked ribs on a roasting rack in a shallow pan. Sprinkle with salt and pepper to taste. Brush with barbecue sauce. Bake until the surface is browned and edges are crispy, 10 to 12 minutes.

Serve with additional barbecue sauce for dipping. And some steamy wet napkins when you're done!

Sausage and Tortellini Soup

Real prep time: 30 minutes
Cook time: 60-75 minutes
Serves: 6-8
Side dish suggestions: Muffins or Biscuits, Green Salad, or Fruit

Supplies:
Stock Pot
Cutting Board
Knife

From the freezer:


From the pantry:
1 Cup Chopped Onion
2 Cloves Garlic (or 2 spoonfuls of jarred, minced garlic)
5 Cups Beef Broth
8oz Tomato Paste
4 Cups Canned, Diced Tomatoes
3 T. Parsley
1/2 t. Basil
1/2 t. Oregeno

Fresh Ingredients:
1 lb Little Smokies Cocktail Weenies
1 Cup Chopped Carrots
1/2 Cup Chopped Zucchini
1 Cup Chopped Green Pepper
8-16 oz. Cheese Tortellini
Parmessan Cheese for garnish

Preparation:
Add all ingredients except zucchini, tortellini, and green pepper in a stock pot. Simmer 30mins. Add zucchini, tortellini, and green pepper and cook for 30-45 mins. Serve with parmessan cheese.

Extra info...
Throw everything in the slow cooker except carrots, zucchini, tortellini, and green pepper until 30-45 mins. before serving.

Tortilla Soup

Real prep time: 5 minutes
Cook time: 25-30 minutes
Serves: 6-8
Side dish suggestions: Fruit or green salad

Supplies:
Stock Pot
Can Opener
Stirring Spoon

From the freezer:
1lb. Ground Turkey

From the pantry:
2 Cans Chicken with Rice Soup
2 Cans Corn
2 Cans Chicken Broth
1-1.5 Cups Salsa
Tortilla Chips

Fresh Ingredients:
Shredded Cheese

Preparation:
Cook ground turkey in the stock pot until cooked through. Drain if needed. Add the chicken broth, the corn (juice and all), the salsa, and the chicken and rice soup (with the water for each can as it calls for on the side of the can) and heat thoroughly.

To serve, put tortilla chips in the bottom of a soup bowl (crunched up or whole depending on your tastes). Spoon soup over the top and garnish with shredded cheese. Enjoy!

Extra info...
Other optional garnishes-sour cream, chopped onion, avocado, etc. Be creative!

The original recipe called for cooked, cubed chicken instead of ground turkey but I find the turkey saves me time and tastes better!

Flank Steak Pinwheels

Real prep time: 20 minutes
Cook time: 12-16 minutes
Serves: 2-4
Side dish suggestions: Baked potatoes, seasonal fruit, dinner rolls

Supplies:
• Roasting rack
• Baking sheet
• Meat tenderizer
• Toothpicks
• Bowl

From the freezer:
• Chopped spinach (10 oz), thawed and drained well

From the the pantry:
• Garlic, 2 cloves (freshly pressed or minced)

Fresh:
• 1-2# flank steak
• 6-8 strips bacon, cooked and crumbled
• 1/2 c grated parmesan
• 2 tbl butter, melted

Preparation:
1. Heat broiler. (Use low if you have low and high.)
2. Use the flat side of the meat tenderizer to flatten flank steak into 8 inch by 12 inch rectangle (1#) or 8 inch by 20 inch rectangle (2#).
3. In a mixing bowl, combine butter, bacon crumbles, spinach, and garlic. Spread evenly over flank steak. Sprinkle with parmesan.
4. Roll up steak starting with the long side. Secure with toothpicks and cut in 1.5 inch pinwheels.
5. Arrange on roasting rack on baking sheet. Place in oven 4-6 inches from broiler for 6-8 minutes. Flip over and broil 6-8 minutes longer.

Cook time totals: 12 min for medium, 14 min for medium-well, 16 min for well done. Make sure to do a good job pounding the meat. Break up all the tendons and attachments. Your mouth will thank you!

Mango Wraps

Real prep time: 25 minutes
Cook time: 10 minutes
Serves: 4
Side dish suggestions: black beans with lime, garlic, and cilantro

Supplies:

• Medium skillet

From the freezer:

• 1# london broil, chicken breast, or pork loin, sliced

From the pantry:

• 4 whole wheat tortillas
• cooking oil

Fresh:

• 4 oz spinach leaves, washed and dry
• 1 mango, peeled and thinly sliced
• 1 red bell pepper, thinly sliced
• 1/4 c sour cream
• 1/2 tsp cumin
• 1 tsp lime juice
• Optional: shredded carrot

Preparation:

1. Heat oil in skillet over medium-high heat. Cook meat until no longer pink (8-10 minutes). Set aside on a paper towel on a plate.
2. Meanwhile, whisk together sour cream, cumin, and lime. Add mango and bell pepper and toss to coat (also add carrot; optional)
3. On tortillas, layer spinach leaves and mango/pepper mixture. Top with meat. Roll and slice diagonally.
4. Serve warm or refrigerate and eat cold.

Approx calories: 350 for one wrap as shown (london broil, no carrot)

Shredded Beef Tacos

Real prep time: 30 minutes
Cook time: 10 hours
Serves: Varies, depends on size of roast
Side dish suggestions: Spanish rice, tortilla chips, pineapple wedges

Supplies:

• Slow cooker

From the freezer:

• Boneless chuck roast - plan on 1/2 lb of meat per person

From the pantry:

• 1 packet taco seasoning
• 1 jar salsa
• whole wheat tortillas

Fresh:

• Taco toppings (shown: sour cream, shredded cheddar cheese, lettuce, tomatoes, black olives, salsa)

Preparation:

1. Trim extra fat from roast and place roast in slow cooker. Sprinkle with contents of taco seasoning packet.
2. Add 1/4 c water and 1/2 jar of salsa. Set timer for 10 hours.
3. Meanwhile, prepare taco toppings.
4. When roast is finished, remove from cooker and shred beef using two forks to pull meat apart (this is easy and fast because the meat will melt apart!).
5. Add meat and toppings to tacos and enjoy.

Approx. calories: Varies dependent on toppings; 350 per taco, with toppings shown

Fajitas

Real prep time: 10 minutes
Cook time: 10 minutes
Serves: 4
Side dish suggestions, corn on the cob, grapes

Supplies:

• Large skillet

From the freezer:

• 1# boneless skinless chicken breast OR red meat (sirloin, top round, flank steak all work)

From the pantry:

• 1 packet fajita seasoning
• 4 whole wheat tortillas
• 1 tbl cooking oil

Fresh:

• 2 bell peppers, thinly slices (I use one green and one red)
• 1/2 yellow onion, sliced into thin strips
• Optional: sour cream, shredded cheese

Preparation:

1. Heat oil in skillet over medium-high heat. Add meat; sprinkle with half the fajita seasoning and stir fry until no pink shows. Remove meat.
2. Immediately add vegetables to skillet. Sprinkle with remaining fajita mix. Stir and cover for 3 minutes.
3. Remove cover and add meat back to pan. Stir until combined and vegetables reach desired tenderness.
4. Scoop filling onto tortillas. Top with sour cream and cheese, if desired.

Approx. calories: 400 per fajita, as shown

Beef Vegetable Soup

Real prep time: 30 minutes
Cook time: 5 minutes plus 8-10 hours
Serves: 4
Side dish suggestions: dinner rolls, fruit salad

Supplies:

• Slow cooker or large soup pot
• Skillet

From the freezer:

• 1# stew meat
• 1 c cut green beans (do not thaw)

From the pantry:

• 1 box (or 2 cans) beef broth
• 1/2 onion
• 3 medium yukon gold potatoes
• 1 small can V8 juice, optional (nutrient bonus!)

Fresh:

• 2 carrots
• 2 tsp oregano, divided
• 2 tsp salt, divided
• 1/2 tsp pepper

Preparation:

1. Up to one day in advance: chop onion, potatoes, and carrot. Toss stew meat with 1 tsp salt and 1 tsp oregano. Brown on all sides. Set vegetables and meat aside until ready to cook.
2. In a slow cooker, add meat, chopped vegetables, remaining spices, V8, and beef broth. Set for 8 to 10 hours on low.
3. With at least ten minutes remaining before you are ready to serve the soup, add the green beans. Stir and let heat through before serving.

Approx. calories: 350 per serving

Ginger Beef Stir Fry

Real prep time: 20 minutes of slicing
Cook time: 10 minutes
Serves: 4
Side dish suggestions: fruit
Supplies:

• Large skillet
• Medium saucepan

From the freezer:

• 1# sirloin steak, cut into thin strips
• 1# cut green beans

From the pantry:

• 1 tbl corn starch
• 3 tbl soy sauce
• 1 tbl hoisin sauce
• 1 1/2 c chicken broth
• 2 tsp sesame oil (don't have it? use regular cooking oil)
• 2 c rice, brown or white

Fresh:

• 2-3 cloves garlic, minced (or 2 tsp from the jar)
• 1/2 c chopped green onions, divided
• 2 tbl minced peeled fresh ginger (or 1 tsp dried spice)
• 1 red bell pepper, cut into strips

Preparation:

1. Up to several hours in advance, slice and dice all ingredients. Whisk together soy sauce, hoisin sauce, and chicken broth. Set aside.
2. When ready to cook, prepare rice according to package directions.
3. Heat 1 tsp oil in large skillet over medium-high heat. Add 1/4 c of the green onions, ginger, and garlic to pan; cook for 1 minute. Add beef to pan; cook for 3-4 minutes, until browned. Remove from pan. (Place on a plate with a paper towl underneath to soak up the juice.)
4. Add remaining 1 tsp oil to pan; return to medium-high heat. Add green beans and pepper to skillet. Cover and let cook for 3 minutes to soften vegetables. Uncover and add remaining green onions. Cook until green onions are soft, about 2 minutes.
5. Whisk cornstarch into soy sauce mixture. Return beef to pan and add liquid. Stir; bring to a boil. Cook until desired thickness is reached, stirring constantly, about 1 minute.
6. Serve over rice.

Approx calories per serving: 425

Steak Alfredo

Real prep time: 20 minutes
Serves: 2
Side dish suggestions: french rolls, vegetable salad

Supplies:

• Large pot
• Colander
• Large skillet

From the freezer:

• 1 lb petite sirloin
• 8 asparagus spears (I buy the frozen bagged kind - easy!)

From the pantry:

• 8 oz pasta - whole wheat or semolina - linguine, spaghetti, or fettucine
• 2 tbl olive oil
• Kosher salt
• Alfredo sauce (I like Five Brothers garlic alfredo)

Fresh:

• 10-12 button mushrooms

Preparation:

1. Up to one day in advance or just before cooking, slice steak into thin strips. Slice asparagus in 1/2 inch pieces diagonally. Slice mushrooms. Store steak in separate bowl from vegetables, covered, in refrigerator.
2. Cook pasta al dente according to package directions.
3. Meanwhile, heat 1 tbl olive oil in large skillet over medium high heat. Add asparagus and mushrooms. Sprinkle with 1/2 tsp salt. Saute for two minutes or until mushrooms begin to wilt. Remove vegetables from skillet (put them right back in the bowl!).
4. Add remaining 1 tbl olive oil to skillet. Cook steak strips 1-2 minutes, until no pink is showing. Be careful not to overcook. Thin strips will cook through quickly.
5. Add vegetables back to pan. Pour in alfredo sauce. Add 1/2 tsp salt and black pepper to taste. Heat through and serve over pasta.

Approx. calories: 500 per serving