Brussels Sprouts with White Beans

I know sometimes, I have a posted a few recipes that seem extreme. This recipe would be a great choice for a Thanksgiving side dish for those who might be watching their weight or on a restricted diet.

The first recipe, Brussels Sprouts with White Beans, is from the DASH diet. DASH stands for "Dietary Approaches to Stop Hypertension" the concept is very simple in it gives you a variety of foods and flavors while incorporating

• Fat-free or low-fat milk and dairy foods • Fruits and vegetables • Whole grains • Lean meat, fish, poultry • Nuts, seeds, and legumes (dried beans and peas)

I have found with DASH recipes that food is packed full of flavor with spices and herbs, that you don’t notice the lack of salt.  This recipe states it makes four servings. For a person not carefully watching their portions, I would say this recipe makes two servings.  I would say before I tried this recipe, I liked Brussels Sprouts but would not go out of my way to purchase them. After trying them cooked this way, I have a very different opinion and love Brussels Sprouts. The combination is perfect and don’t be afraid to add in a little minced garlic when you are searing the sprouts.

You can find the original recipe at http://dashdietoregon.org/resources/recipes/brussels-sprouts-white-beans

Brussels Sprouts with White Beans

Ingredients: 

3 tablespoons extra-virgin olive oil, divided 1 pound Brussels sprouts, trimmed, cut in half lengthwise 3 garlic cloves, chopped ½ cup low-salt vegetable broth ½ pound cannellini (white kidney beans), drained and rinsed if using canned beans 1 tablespoon butter ½ cup (about 2 ounces) coarsely grated parmesan cheese

Preparation: 

Heat 2 tablespoons oil in heavy large skillet over med-high heat. When just about to smoke, add the Brussels sprouts. Cook until brown, stirring occasionally, about 5 minutes. Transfer Brussels sprouts to a separate bowl.

Add remaining 1 tablespoon oil to skillet; with head still on med-high. Add garlic; sauté until brown, stirring constantly, about 1 minute. Add broth and Brussels sprouts. Cook until Brussels sprouts are crisp-tender, stirring frequently, about 3 minutes. Add beans and butter; stir until butter melts and broth is reduced to glaze, about 1 minute. Season to taste with pepper. Stir in cheese.

Nutrition Information: 

Per serving: 180 calories, 9 g total fat, 2 g saturated fat, 18 g carbohydrates, 10 g protein, 6 g fiber, 220 mg sodium, 562 mg potassium, 56 mg magnesium, 194 mg calcium

Hearty Beef Soup

 Yesterday I was canning a 6-cup jar of barbeque sauce; the jar broke leaving me with BBQ sauce soup. Yuck, I know, but it gave me an idea for a thick hearty beef soup. My husband says this reminds him of Campbell’s thick and chunky soup, since it is full of vegetables. I have added barley; mainly for its cholesterol lowering properties, you can omit it. This would have a deeper flavor with a nice red wine; all I had was sherry so I went with it.

Hearty Beef Soup

2 tablespoon olive oil

2 pounds stew meat, trimmed of excess fat

6 ounce can of tomato paste

One small onion, diced

6 cups beef broth (you can use low fat or sodium if you chose)

3 large carrots, quartered and chopped into bit size pieces

3 medium potatoes, quartered and chopped into bit size pieces

½ cup chopped celery

2 tablespoons green peas

¼ cup barley

1 tablespoon black pepper

1 teaspoon garlic powder

2 Bay leaves

1 tablespoon dried rosemary

2 teaspoons of thyme

1 tablespoon of Worcestershire sauce

¼ cup of sherry

 

Over medium heat, add 1 tablespoon oil in soup pot, add meat and cook until brown

Remove meat from pot

Add remaining oil to pot, add onion and cook until soft

Add tomato paste to pot, stirring continuously for approximately five minutes

Return meat to the pot, add broth stir until combined

Add remaining ingredients and let simmer for on medium low for two hours.