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.

Crock Pot Chicken Taco Chili

I know that summer is upon us and chili isn't a food you think to make on a warm evening but, since our spring has been dreary and cold, I've made this more than once over the last few months. I've been becoming more familiar (and adventurous) with my crock pot this year. I've sort of fallen in love--it's so darn easy! I found this recipe on a food blog I love: http://www.skinnytaste.com/ The blog's author, Gina, takes recipes and lightens them up without sacrificing taste. Everything I've made from her site is delicious. Take a moment to check it out. Ok, on to her super yummy chicken taco chili....

Real prep time: 15 minutes
Cook time: low for 10 hours, high for 6 hours
Serves: 10 1 1/4 cup servings (it makes A LOT)
Side dish suggestions: tortilla chips, fresh fruit

Supplies:
• Crock Pot
• Can Opener
• Measuring spoons

From the freezer:
• 10 oz package of frozen corn kernels
• 3-4 boneless, skinless chicken breasts

From the pantry:
• 1 16-oz can black beans
• 1 16-oz can kidney beans
• 1 8-oz can tomato sauce
• 2 14.5-oz cans diced tomatoes w/chilies (I like Rotel)
• 1 packet taco seasoning
• 1 tbsp cumin
• 1 tbsp chili powder

Fresh ingredients:
• 1 onion, chopped
• Chile peppers, chopped (optional)
• ¼ cup fresh cilantro, chopped

From the fridge:
• Low fat cheese (optional)
• Low fat sour cream (optional)

Preparation:

Combine beans, onion, chili peppers, corn, tomato sauce, cumin, chili powder and taco seasoning in a slow cooker. Place chicken on top and cover. Cook on low for 10 hours or on high for 6 hours. Half hour before serving, remove chicken and shred. Return chicken to slow cooker and stir in. Top with fresh cilantro. Also try it with low fat cheese and sour cream

Extra info...
The creator of the recipe recommends serving the chili over white rice. I haven’t tried it yet, but I think it sounds like a great idea. For dinner the next night we’ve wrapped leftovers in a tortilla—a quick and easy burrito!

Calories: 203.7 • Fat: 1.4 g • Carb: 33.3 g • Fiber: 10.0g • Protein: 16.9 g
(chili w/o optional additions)

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

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

Porky Bean Soup

Real prep time: 10 minutes in the morning, 10 minutes in the evening
Cook time: 8.5 hours
Serves 8
Side dish suggestions: biscuits, assorted raw veggies and dip

Supplies:

• Slow cooker

From the freezer:

• 2.5 lb boneless pork shoulder, thawed and trimmed of excess fat

From the pantry:

• 2 c dried navy beans
• 2 tsp dried sage, divided
• 2 tsp kosher salt, divided
• 8 garlic cloves or 4 tsp minced garlic from the jar
• 4-6 c water, divided

Optional:

• 1/2 c shredded carrot

Prep:

1. The night before you're going to have this for dinner... rinse navy beans and place in a bowl with water 2 inches above the beans. In the morning... drain beans.
2. In the morning... combine 1 tsp sage, 1 tsp salt, and half the garlic. Rub over pork shoulder. Place pork in slow cooker.
3. Pour beans over pork. If using shredded carrot, sprinkle over beans. Mix remaining 1 tsp sage, 1 tsp salt, and half garlic into 4 c water and pour over top.
4. Set slow cooker for 8 hours on high.

When ready to eat:

1. Take lid off slow cooker. Shred pork inside cooker with two forks. Stir in additional water if soup is too thick for your taste. If adding water, turn cooker to low and let cook through, stirring occasionally.

Approx calories: 400 per serving