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Feb. 17 Menu planner: Try sausage and apples for a cold winter’s delight - Chicago Sun-Times

Pot roast soup

Makes 6 servings

Preparation time: 15 minutes

Cooking time: 5 1/2 to 6 1/2 hours on high; 8 1/2 to 9 1/2 hours on low; standing time: 5 minutes

INGREDIENTS

1 (2- to 2 1/2-pound) boneless beef shoulder roast

2 cups onions, chopped

1 (14 1/2-ounce) can diced tomatoes with green peppers and onions, with liquid

1 cup frozen hash-browned potatoes

1 cup lower-sodium beef broth

1 tablespoon minced garlic

1 teaspoon dried thyme

1/4 teaspoon coarse salt

1/4 teaspoon black pepper

2 cups broccoli slaw

1/2 cup frozen peas

Cut beef roast into 12 equal pieces. Place in 4 1/2- to 5 1/2-quart slow cooker. Add onions, tomatoes, potatoes, broth, garlic, thyme, salt and black pepper. Cover and cook on high 5 to 6 hours, or on low 8 to 9 hours, until beef is fork-tender. Stir in broccoli slaw; continue cooking, covered, 30 minutes or until broccoli slaw is crisp-tender. Turn off slow cooker. Stir in peas; let stand, covered, 5 minutes before serving.

Per serving: 277 calories, 36 grams protein, 6 grams fat, (20 percent calories from fat), 2.5 grams saturated fat, 20 grams carbohydrate, 98 milligrams cholesterol, 512 milligrams sodium, 4 grams fiber.

Carb count: 1.5.

Spicy baked potatoes

Makes 4 servings

Preparation time: 15 minutes

Cooking time: about 10 minutes, plus potatoes; standing time for potatoes: 5 minutes

INGREDIENTS

4 (8-ounce) baking potatoes

1 teaspoon canola oil

1 medium onion, coarsely chopped

1 large green or red bell pepper, coarsely chopped

1 teaspoon minced garlic

1 (15- to 16-ounce) can chili beans in spicy sauce, with liquid

1 tablespoon Worcestershire sauce

1/2 teaspoon minced pickled jalapeno pepper, if desired

1 cup shredded Monterey Jack cheese

Reduced-fat sour cream for garnish

Scrub potatoes and pierce with a fork. Place on triple-folded white paper towels and microwave on high for 6 minutes per pound. Wrap in fresh paper towels, then a terry towel and let stand 5 minutes. Meanwhile, heat oil on medium in a large nonstick skillet. Add onion, bell pepper and garlic; cook 5 minutes or until softened. Stir occasionally. Add beans with liquid, Worcestershire sauce and jalapeno pepper (if desired). Reduce heat to low. Cover and simmer 5 minutes or until heated through. Split potatoes and top with bean mixture. Sprinkle with cheese and garnish with sour cream.

NOTE: Use paper towels to absorb moisture; wrap the potatoes in paper towels after baking for the same reason. The terry towel holds in the heat.

Per serving: 412 calories, 16 grams protein, 10 grams fat, (22 percent calories from fat), 5.6 grams saturated fat, 64 grams carbohydrate, 25 milligrams cholesterol, 647 milligrams sodium, 9 grams fiber.

Carb count: 4.

Tilapia fillets with capers and almonds

Makes 4 servings

Preparation time: 10 minutes

Cooking time: less than 10 minutes

INGREDIENTS

3/4 cup flour

Coarse salt to taste

Freshly ground pepper to taste

1 1/2 pounds tilapia (or flounder) fillets

2 tablespoons butter, divided

2 teaspoons olive oil, divided

1/4 cup slivered almonds

1/4 cup capers, drained

1 lemon, sliced paper-thin

Put the flour, salt and pepper in a pie plate; mix well. Coat fish in flour mixture, shaking off the excess; transfer to a plate. In a large nonstick skillet, melt 1 1/2 teaspoons butter in 1 teaspoon of the oil. Add half the fillets and cook over medium heat 3 to 4 minutes or until golden and crisp; turn once. Transfer to a plate and cover with foil to keep warm. Repeat with another 1 1/2 teaspoons butter, remaining oil and remaining fish. Add remaining 1 tablespoon butter and the almonds to skillet. Cook 2 minutes or until golden. Add capers and lemon and cook 1 minute or until heated through. Pour sauce over fish and serve immediately.

Per serving: 334 calories, 38 grams protein, 15 grams fat, (39 percent calories from fat), 5.3 grams saturated fat, 15 grams carbohydrate, 100 milligrams cholesterol, 395 milligrams sodium, 2 grams fiber.

Carb count: 1.

Pear-almond couscous

In a medium saucepan, combine 1 (14-ounce) can unsalted chicken broth, 1/4 cup golden raisins, 1/4 teaspoon coarse salt, 1/4 teaspoon cumin and 1/4 teaspoon pepper. Bring to a boil. Remove from heat and stir in 1 (16-ounce) can drained pear halves (chopped), 1 tablespoon fresh lemon juice, 1 cup couscous, 1/3 cup sliced almonds, 2 tablespoons chopped fresh cilantro and 1 teaspoon butter. Cover; let stand 10 minutes before serving.

Toasty tomatoes and turkey

Heat oven to 375 degrees. In a large bowl, combine 1 cup shredded cooked turkey, 2 (14 1/2-ounce) cans diced undrained tomatoes with chilis, 1 small chopped onion, 2 1/2 cups fresh bread cubes and 1/2 teaspoon coarse salt. Spoon mixture into a 7-by-11-inch baking dish coated with cooking spray. Dot with 1 tablespoon butter. Bake 20 minutes. Sprinkle with 1/2 cup freshly grated parmesan cheese and bake 10 more minutes or until cheese begins to brown.

Sausage and apples

Fry 1 pound sausage links in a large skillet until cooked through, with no pink remaining. Meanwhile, core and slice 2 gala apples or other cooking apples into 1/2-inch wedges. Add to skillet and cook until apples are brown, soft and caramelized, but not mushy. Drain apples on a plate lined with paper towels, if necessary. Serve sausage and apples while hot.

NOTE: Prick skins before adding sausages to a cold pan, turn up heat and cook until deep brown; turn and repeat until brown all over. If more than 1/2 inch in diameter, add a bit of water to pan after initial browning to keep links from burning before sausage is cooked through. Cover if necessary to ensure sausages are thoroughly cooked.

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