Beef Rib and French Onion Soup

By Mike Hubbartt, © Copyright 2012, All Rights Reserved.

I love French Onion soup and already posted one of my recipes on this site. I recently started adding a beef rib to the soup to add more texture, flavor, make it even more of a comforting side dish. This recipe, like my other french onion soup recipe, is calorie conscious, so please remember that portion sizes are relevant. This dish takes 4 – 5 hours to come together, but it smells wonderful and so letting it simmer 6 – 10 hrs makes the house smell great while enhancing the flavors.

As with my other french onion soup recipe, be sure to hold off adding the bread crumbs and cheese until you are ready to serve. I use one of our mandolins to thin slice the onions, as it is a fast way to consistently thin slice many onions. If you don’t have Vidalia onions, substitute yellow or white onions.

INGREDIENTS (Serves 6)

• 3 lbs Vidalia Onions (408 cal)
• 2 tbsp butter (204 cal)
• 2 tbsp olive oil (238 cal)
• 2 cloves diced garlic (8 cal)
• 6 oz boneless beef rib (432 cal)
• 6 tsp beef base (or 6 beef bullion cubes) (60 cal)
• 6 cups water (0 cal)
• 1/2 cup cooking sherry (75 cal)
• 2 tbsp Worcestershire Sauce (22 cal)
• 1 tsp dry thyme (4 cal)
• 2 tbsp flour (103 cal)
• 4 pieces bread (4 * 70 = 280 cal)
• 6 oz grated mozzarella cheese (255 cal)

Calories: 408 + 204 + 238 + 8 + 432 + 60 + 75 + + 22 + 4 + 103 + 280 + 255 = 2089 / 6 servings = 349 cal/svg

DIRECTIONS

1. Put a large dutch oven on the stove and set the burner to medium high (~ 6 1/2). Add 2 tbsp butter and 2 tbsp olive oil to the pan.
2. Peel and thin slice 3 lbs of Vidalia onions, then add to the dutch oven. Stir occasionally and cook for 30 – 35 minutes.
3. Add 2 cloves of diced garlic to the onions, stir to blend in and cook for a minute.
4. Add 1/2 cup cooking sherry and 1 tsp thyme to the onions, stir and cook for a minute.
5. Add 2 tbsp flour to the onions, stir, then add 6 tsp of beef base and 6 cups of water.
6. Reduce heat but continue a low boil for 1 1/2 hours – do not cover the dutch oven, as you want to reduce the liquid.
7. Season a 6 oz boneless beef rib with salt and pepper, spray a pan with cooking spray and brown both sides of the rib – it should take about 10 min with the burner set to med-high (~ 6 1/2).
8. Put the rib and 2 tbsp Worcestershire Sauce in the dutch and cook another 2 – 3 hrs.
9. Toast 2 pieces of bread, cut the toast into small cubes, and set them aside.
10. Fine grade 6 oz of mozzarella cheese, and set it aside.
11. Remove the rib from the soup and cut it into small pieces, then add the pieces back to the dutch oven.
12. Remove the lid from the dutch oven and let simmer 15 – 30 minutes.
13. Ladle 1 cup of the mix into a bowl, then top with 1/6 of the bread crumbs and 1/6 of the cheese and serve.

French Onion Soup

By Mike Hubbartt, © Copyright 2011, All Rights Reserved.

I love French Onion soup. It is a hearty, comforting side dish that works well with steak or burgers, and it easy to make. This recipe is calorie conscious, as long as you remember that portion sizes are relevant. This dish takes 4 – 5 hours to come together, but letting it simmer longer (say 10 hrs) really enhances the flavor. It tastes good served fresh and as leftovers – just hold off on the bread crumbs and cheese until you are ready to serve.

While you can slice the onions with a knife, I prefer to use a mandolin, as it is a fast way to thin slice a lot of onions. If you don’t have Vidalia onions, substitute yellow or white onions.

INGREDIENTS (Serves 6)

• 3 lbs Vidalia Onions (408 cal)
• 2 tbsp butter (204 cal)
• 2 tbsp olive oil (238 cal)
• 2 cloves diced garlic (8 cal)
• 6 tsp beef base (or 6 beef bullion cubes) (60 cal)
• 6 cups water (0 cal)
• 1/2 cup cooking sherry (75 cal)
• 2 tbsp Worcestershire Sauce (22 cal)
• 1 tsp dry thyme (4 cal)
• 2 tbsp flour (103 cal)
• 4 pieces bread (4 * 70 = 280 cal)
• 6 oz grated mozzarella cheese (255 cal)

Calories: 408 + 204 + 238 + 8 + 60 + 75 + 22 + 4 + 103 + 280 + 255 = 1657 / 6 servings = 277 cal/svg

DIRECTIONS

1. Put a large dutch oven on the stove and set the burner to medium high (~ 6 1/2). Add 2 tbsp butter and 2 tbsp olive oil to the pan.
2. Peel and thin slice 3 lbs of Vidalia onions, then add to the dutch oven. Stir occasionally and cook for 30 – 35 minutes.
3. Add 2 cloves of diced garlic to the onions, stir to blend in and cook for a minute.
4. Add 1/2 cup cooking sherry and 1 tsp thyme to the onions, stir and cook for a minute.
5. Add 2 tbsp flour to the onions, stir, then add 6 tsp of beef base and 6 cups of water.
6. Reduce heat but continue a low boil for 1 1/2 hours – do not cover the dutch oven, as you want to reduce the liquid.
7. Add 2 tbsp Worcestershire Sauce, then continue cooking 2 – 3 hrs.
8. Toast 2 pieces of bread, cut the toast into small cubes, and then set them aside.
9. Fine grade 6 oz of mozzarella cheese, and set it aside.
10. Remove the lid from the dutch oven and let simmer 15 – 30 minutes..
11. Ladle 1 cup of the mix into a bowl, then top with 1/6 of the bread crumbs and 1/6 of the cheese and serve.

Hot Dog Chili

By Mike Hubbartt, © Copyright 2011, All Rights Reserved.

As you’ve probably guessed by now, I love spicy food. This is my hot dog chili, which is cooked in a crock pot on high for 5-6 hours. I use 93% lean ground beef to keep the calories down, and NO beans.

INGREDIENTS

• 1 lb ground beef (93% lean – 680 cal)
• 1-14.5 oz can Hunt’s diced tomatoes (87 cal)
• 2 1/2 cups waters
• 1 – 5 oz baked potato (110 cal)
• 2 medium onions diced
• 2 cloves garlic diced (10 cal)
• 2 tbsp Ancho or Chipolte chili powder
• 2 tbsp cayenne pepper
• 1 tsp crushed red pepper
• 1/2 tbsp cumin
• 2 tsp salt
• 1 tsp black pepper

Total calories: 680 + 87  + 110 + 10 = 877 cal/3 tbsp serving = 40 calories/serving.

DIRECTIONS

1. Brown the ground beef on the stove, and then drain.
2. Turn the crock pot on to High, then add the ground beef.
3. Dice and add the onions and garlic to the crock pot, then add the diced tomatoes. Do NOT drain the tomatoes.
4. Grate the baked potato (smallest possible), then add the bits to the crock pot.
5. Add the 2 1/2 cups of water to the crock pot.
6. Add 2 tbsp Ancho or Chipolte chili, 2 tbsp cayenne pepper, 1/2 tbsp cumin, 1 tbsp, 2 tsp salt, and 1 tsp pepper to the crock pot.
7. Stir the mix and let it cook 5 hours.
8. Remove the lid, stir one last time, then add 1 tsp of crushed red peppers and let it cook (uncovered) another hour.

Tip! I love chili cheese burgers and prefer this recipe over my chili with beans recipe. For this burger, I wait until I flip the burger, then add fresh onions, 2 tbsp chili, and a pinch of cheddar cheese, then cover and wait for the cheese to melt.

Tip! For a great low calorie hot dog, use 2 tbsp of this chili with a 100 calorie bun, onions, mustard, relish, and a 40 calorie Hebrew Nation hot dog.

Low Cal Lemon Chicken and Rice

By Mike Hubbartt, © Copyright 2011, All Rights Reserved.

One of my favorite dishes when eating out at local Chinese restaurants is lemon chicken, but we wanted a lower calorie version we could enjoy at home so this is my low calorie version of this dish. This recipe is fast, easy, low calorie, and tasty.

INGREDIENTS (Serves 4)

• 2 – 8 oz boneless, skinless chicken breasts (360 cal)
• 1 cup rice (408 cal)
• 1/2 onion (33 cal)
• 2 chicken bullion cubes (20 calories)
• 4 tbsp lemon juice (12 cal)
• 2 tbsp powered sugar (62 cal)
• 2 tbsp Splenda
• 2 cups water (1/4 c for the sauce, 1 3/4 c for the rice)

Total calories: 360 + 408 + 33 + 20 + 12 + 62 = 895 cal/ 4 servings = 224 calories/serving.

DIRECTIONS

1. Dice the onion, then add 1 3/4 cups water to a pan and put it on a burner set to medium. Bring the water to a boil, then add the rice, diced onions, and chicken bullion to the water. After the water resumes boiling, turn the heat down to low, cover, then let simmer 20 minutes.
2. Cut the chicken breasts into small chunks. The easiest method is to slice the breast into 2 or 3 strips, then cut each slice into thin pieces (cut across the grain of the meat to make it more tender).
3. Spray a pan with non-stick spray and cook the chicken until it is done – it will no longer be pink and only clear juices flow from each piece. Remove the meat from the pan and set aside for now.
4. Add the lemon juice, powdered sugar, and Splenda to a small pan and put it on a burner set to medium low. Bring to a gentle boil, then add 1/4 cup water to the sauce. Bring it back to a boil, then reduce the heat to low and let simmer uncovered.
5. When the rice is finished, add the chunks of chicken and lemon sauce to it and blend together. Serve 1/4 of the contents per person.

Easy Pot Roast

By Mike Hubbartt, © Copyright 2011, All Rights Reserved.

I’m all for any recipe that saves money and calories, and I love pot roast. Sometime we make a meal that is just enough for four calorie conscious servings so I use chuck steaks, which are smaller than chuck roasts but still a fine cut of meat. We find 1lb chuck steaks on sale at Super Target at least once a month, so we pick up a few 1lb chuck steaks, each costing around $2.00 and freeze all but the one we use for this meal.

This dish is very easy to prepare with standard kitchen utensils, however a mandolin slicer makes it easier and faster to prepare. Be aware that mandolins can be dangerous – the edges are very sharp – so we only use a mandolin with a handle to grasp the items being sliced.

My favorite sides for this dish is green beans or peas and a nice salad.

INGREDIENTS

• 1 lb Chuck Steak (880 cal)
• 2 lb Russet Potatoes (660 cal)
• 1 Onion (67 cal)
• 2 Beef Bullion Cubes
• 1 Tbsp butter (102 cal)
• 1 Tbsp dried Rosemary
• Kosher Salt and Pepper to taste

Total calories: 880 + 660 + 67 + 102 = 1729/4 = 425 cal/serving

DIRECTIONS (Serves 4)

1. Thin slice (using a knife or mandolin) 1 lb of the potatoes, then use them to line the bottom of a crock pot with the slices.
2. Sprinkle kosher salt and pepper on the potatoes.
3. Thin slice 1/2 of the onion, then use it to cover the potatoes in the crock pot.
4. Add 1 1/2 cups water to the crock pot and turn it on to High.
5. Add both bullion cubes to the water in the crock pot.
6. Thin slice the remaining 1 lb of potatoes and add them to the top of the other veggies in the crock pot.
7. Sprinkle the potatoes with kosher salt and pepper.
8. Thin slice the remaining onion and add to the top of the potatoes in the crock pot.
9. Sprinkle the tablespoon of Rosemary evenly over the top of the onions.
10. Put the 1 lb chuck steak in the crock pot on top of the veggies.
11. Dice up the butter and place it on top of the chuck steak (that tip came from Julia Child’s excellent book ‘Mastering the Art of French Cooking’).
12. Cook 3 hrs and it should be done – using thin slices and a steak that is thinner than a roast helps speed up cooking time.
13. Divide into 4 equal portions and serve.

Holy Molé – Mexico’s Tasty Molé Sauce

By Harry {doc} Babad, © Copyright 2011, All Rights Reserved.

Background

The old adage, waste not, want not unfortunately doesn’t hold for one of my favorite Mexican sauced dishes – Molé, hot and spicy chocolate tasting meats. Alas, to create a proper molé, you take a pot full of ingredients, each specifically prepared and pre-cooked just right (ground-chopped-deseeded, roasted, sautéed, or even streamed and then add them to a vary large stock pot in chicken or other broth and cook them down to a rich colorful sauce. Strain away all the solids and you end up with a cup or three of pure flavor.

No you don’t want to use a commercial sauce… there may be a few great ones out there, but you could not prove it by me. If any of you readers have found a great commercial sauce please on pass the details, I’ll try it out and do a ‘tear and compare’, against the closest made from scratch recipe I own; posting the results.

According to Wikipedia — Molé (Spanish pronunciation: [‘molé]) (Mexican Spanish, from Nahuatl mulli or molli, “sauce” or “concoction”) is the generic name for a number of sauces used in Mexican cuisine, as well as for dishes based on these sauces. Outside of Mexico, it often refers to a specific sauce, which is known in Spanish by the more specific name molé poblano. In contemporary Mexico, the term is used for a number of sauces, some quite dissimilar to one another, including black, red, yellow, Colorado, green, Almendrado, and Pipián. The sauce is most popular in the central and southern regions of the country with those from Puebla and Oaxaca the best known, but 60% of the molé eaten in the country comes from San Pedro Atocpan near Mexico City. The popularity of the sauce, especially at major celebrations, is such that 99% of all Mexicans have tried at least one version of it.

But alas — with the growth of the Mexican middle class, especially in the major urban areas of Mexico City and Guadalajara, molé is considered déclassé; peasant food. So it’s up to us Yankee’s to keep tradition alive!

Folks Just a bit of a rant — I do get upset my the Yanqui habit of dropping accent marks — It’s Molé nota  mole, a yard critter that eats my bulbs.

 

Katie Jocannon’s Molé Poblano ingredients	Chillies on Sale in Houston/Scoville-Scale Posted
Black Molé Asada Sauce	Oaxacan Black Sauce (Molé Negro)

Okay, why this blog entry? Well my co-blogger and cooking site host Mike Hubbartt up loaded two fine example recipes for molé sauce and I had the one we’ve been using on occasions, duplicating the gift from our Denver based, 45 years ago, Hispanic ironing lady.

About

The recipes discussed in this article will discuss are those that contain, in all but one recipe used for ingredients comparisons that magic ‘mojo’ — chocolate.

Okay, so later in this article I compare ingredients for five of the most flavorful molé recipes I’ve found.  But as you can the list you can see; the ingredient types fall into several defined groupings, beyond the use of a dark chocolate.  Also, as an aside — molé sauces work on many kinds of enchiladas, tacos… or slathered over your favorite grill recipe. Remember, that fruity or tomato-y salsa and mole don’t mix and buffalo spiced or soy spiced clashes with chillies. Just used the simplest of grilling spices as a setting for your mole sauces.

• Chocolate
• Vegetables and an occasional fruit (Not chilies)
• Chiles and Peppers
• Herbs and Spices
• Nuts and Seeds
• Breads, Stock and all the Rest.

 

A Few Molé Recipes Ingredients Compared by Category

Chocolate

Closet Cooking	FoodNetwork – Molé Negro	Vannie Ryanes Chicken Molé	Molé, Puebla Style	Mark Miller’s Green Molé
Chocolate Mexican (chopped)	Chocolate Mexican	Baking chocolate, unsweetened	Chocolate Mexican	No Chocolate, it’s green after all!

 

Vegetables and an Occasional Fruit (Not chilies)

Closet Cooking	FoodNetwork – Molé Negro	Vannie Ryanes Chicken Molé	Molé, Puebla Style	Mark Miller’s Green Molé
Banana (sliced)	Plantains (chopped)
Dried apricots (pitted)
Dried prunes (pitted)
Garlic Cloves (finely chopped)	Garlic Cloves (roasted)	Garlic cloves, finely minced	Garlic cloves, roasted
Onion (finely chopped)	Onion (Roasted)	Onions, chopped		Onions, white
Raisins Golden	Raisins Small		Raisins
	Tomatillo (chopped) or Mexican green tomatoes		Tomatillos
Tomatoes (finely chopped)	Tomatoes (finely chopped)	Canned diced tomatoes

 

Chilies and Peppers

Closet Cooking		FoodNetwork – Molé Negro	Vannie Ryanes Chicken Molé		Molé, Puebla Style	Mark Miller’s Green Molé
Ancho chilies		Ancho chilies			Ancho chilies
Black pepper (ground)					Pepper Corns
		Cascabel or Rattle chiles
			Canned green chilies, chopped – Type unnamed		Seeds form the chiles, toasted
Guajillo chiles		Guajillo or Mirasol chilies
						Jalapeno peppers
					Mulato chiles
					Pasilla chiles
						Poblano peppers
						Serrano pepper

 

Herbs and Spices <Also see seeds>

Closet Cooking	FoodNetwork – Molé Negro	Vannie Ryanes Chicken Molé	Molé, Puebla Style	Mark Miller’s Green Molé
		Chili powder <Pick the heat>
Cinnamon (ground)	Cinnamon (Stick)		Cinnamon (Stick) Mexican
	Cloves	Cloves	Cloves, Roasted
	Cumin (Ground)
				Greens: Romaine lettuce, Cilantro, Hojo santa (or 1 medium bunch of Tarragon)
Oregano Dry Leaves (crushed)
P	Peppercorns	Pepper to taste	Peppercorns
S		Sugar	Sugar
Salt to taste	Salt to taste	Salt to taste	Salt
Ta		Tabasco sauce
Th	Thyme

 

Nuts and Seeds

Closet Cooking	FoodNetwork – Molé Negro	Vannie Ryanes Chicken Molé	Molé, Puebla Style	Mark Miller’s Green Molé
	Almonds blanched		Almonds Whole blanched
			Anise seeds, toasted
			Coriander seeds, toasted
				Pepita seeds, dry roasted (like Sunflower Seeds but from Squash)
Peanuts (Dry-roasted)	Peanuts (Shelled)
			Pumpkin seeds
Sesame seeds	Sesame seeds		Sesame seeds, toasted
	Walnuts

 

Breads, Stock and all the Rest.

Closet Cooking	FoodNetwork – Molé Negro	Vannie Ryanes Chicken Molé	Molé, Puebla Style	Mark Miller’s Green Molé
	Telera roll or 4 slices White bread		Stale French rolls
Chicken stock	Chicken stock	Chicken broth (salt free)	Chicken broth (salt free	Chicken stock
Corn or Vegetable Oil	Corn Oil and Crisco		Vegetable Oil
		Flour, Unsifted
	Tortillas, corn		Tortillas, corn

Check out the added referenced recipes – there’s lot’s more ingredient alternatives to play with.

A Summary

Mole sauce is a part of traditional Mexican cuisine and used to make stews with chicken, turkey, pork, or beef. Anglos have added shrimp to the mix of proteins. Dark chocolate blends well with savory Mexican spices to bring out a rich flavor.

 

Chicken Red Molé — I use both dark meat & breasts {Grilled Turkey Drumsticks too!}	Molé over Grilled Shrimp
Green Mole Sauce – No chocolate!	Precooked Ingredients – Add stock and cook to create the sauce, adding the chocolate when needed.

 

The word mole comes from molli, the Aztec word for sauce. Moles often feature a variety of chili peppers (for the heat) and other ingredients that often, but not always, includes chocolate.

In Mexico, mole sauce is most commonly served with poultry and prepared in hundreds of ways. Ingredients can include cloves, coconut, peppercorns, peanut butter, raisins, tomatillos, bananas, and tortillas.

Mole sauce ingredients were traditionally prepare on a metate, a stone with a flat or concave surface on which grain, nuts, seeds, etc. could be ground. Modern cooks combine the ingredients in a blender or a food mill.

Check out Mike Hubbartt’s Molé recipes at the Sleeping Cat Blog — Mike more closely follows the KISS rule than I do and is more concerned about a healthy and flavorful dish – I’m on enough meds for cholesterol, and diabetes, that I’m less picky – after all Mike still a young man  – I’m 74 and a bit long of tooth. Uno Problemo — Mike, who is Todd Lockwood? The only Tom Lockwood I could Google is a Sci-Fi Fantasy artist named Todd Lockwood, who is deemed of high repute. ANSWER: Yes, Todd is a well-known and respected fantasy artist I have the pleasure of knowing for many years. I also own 2 of Todd’s paintings, which are impressive.

• Todd’s Two Mole Sauce Recipes                  http://mikeh2010.wordpress.com/2010/11/15/todds-two-mole-sauce-recipes/
• Todd’s Chicken with Peanut Mole Sauce      http://mikeh2010.wordpress.com/2010/11/15/todds-chicken-with-peanut-mole-sauce/

APPENDICES

Recipe List Comparisons References

• A Molé Sauce <Closet Cooking Blog>

  http://closetcooking.blogspot.com/2007/06/mole-sauce.html

• FoodNetwork – Molé Negro
  http://www.foodnetwork.com/recipes/40-a-day/mole-negro-or-dark-mole-recipe/index.html
• Vannie Ryanes Chicken Molé <Bella on Line>
  http://www.bellaonline.com/ArticlesP/art31162.asp
• Molé, Puebla Style
  http://www.epicurious.com/recipes/food/views/238185
• Mark Miller’s Green Molé
  http://monogram.com/see_whats_cooking/

 

Other Great Molé Recipes

• Chicken In Oazacan Black Mole Recipe <iFoodTV> http://www.ifood.tv/recipe/chicken-in-oazacan-black-mole

• Chicken Or Turkey Mole Poblano Ii Recipe <iFoodTV>  http://www.ifood.tv/recipe/chicken_or_turkey_mole_poblano_ii
• Chicken With Peanut Mole Sauce <iFoodTV> http://www.ifood.tv/recipe/chicken-with-peanut-mole-sauce
• Cranberry Molé Sauce <Eating Well Magazine> http://www.foodnetwork.com/recipes/eating-well/cranberry-mole-recipe/index.html
• Mexican Mole – Whole Chicken <Recipes for the Family> http://recipesforthefamily.com/mole/
• Mexican Style Tempura with a Chili Chocolate Sauce <Food Network>
  http://www.foodnetwork.com/recipes/the-next-food-network-star/mexican-style-tempura-with-a-chili-chocolate-sauce-recipe/index.html
• Molé Brisket of Beef <Your Meat Tooth Blog> http://yourmeattooth.com/2010/03/mole-beef/
• Mole Negro Oaxaqueno: Oaxacan Black Mole <Food Network>
  http://www.foodnetwork.com/recipes/food-network-specials/mole-negro-oaxaqueno-oaxacan-black-mole-recipe/index.html
• Oaxacan Black Mole: Mole Negro Emeril <Food Network>
  http://www.foodnetwork.com/recipes/emeril-lagasse/oaxacan-black-mole-mole-negro-recipe/index.html

 

General References:

Capsicum and Chilli Peppers, Wikipedia.

http://en.wikipedia.org/wiki/Capsicum

http://en.wikipedia.org/wiki/Chili_pepper

 

Nuestro Gourmet (in Spanish)
http://www.nuestrogourmet.com/2007/07/18/receta-mole-negro/

 

Easy Mole Sauce (and what to do with it) <Je Mange la Villé Blog
http://www.jemangelaville.com/2010/04/05/easy-mole-sauce-and-things-to-do-with-it/

Shepard’s Pie

By Mike Hubbartt, © Copyright 2011, All Rights Reserved.

I love hearty rich meals in the winter and one of my personal favorites is Shepard’s Pie, which is a meal into itself. This dish has meat, potatoes, corn, green beans, tomatoes, gravy – it is a little work to prepare, but the flavor is good and it tastes as good as left overs. The only thing I like to use as a side with this dish is bread or dinner rolls.

INGREDIENTS

• 1 lb Russet Potatoes (330 cal)
• 3 Beef Bullion Cubes
• 1 tbsp butter (102 cal)
• 1/4 cup skim milk (22 cal)
• 1 lb 93% ground beef (680 cal)
• 1 cup diced onions (67 cal)
• 1 can Green Giant Green Beans (70 cal)
• 1 can Green Giant Niblets Corn (350 cal)
• 14.5 oz Diced Tomatoes (175 cal)
• 1-12oz jar Beef Gravy (180 cal)
• 1 Tbsp Thyme
• Kosher Salt and Pepper to taste

Total calories: 330 + 102 + 22 + 680 + 67 + 70 + 350 + 175 + 180 = 1976/4 = 494 cal/serving

DIRECTIONS (Serves 4)

1. Fill a pan with 3 cups of water, add 3 beef bullion cubes, and put the pan on the stove with a burner set to medium high (6).
2. Peel and cut up the potatoes, then add them to the pan and cook for 20 minutes.
   NOTE: The potatoes will finish after the ground beef, so jump to step 6 for the rest of the process for the potatoes.
3. Use another skillet to brown the ground beef to a skillet. Sprinkle the beef with kosher salt and pepper while it is cooking.
4. Put a 5 qt dutch oven to a burner set to medium (5) on the stove, remove the meat from the skillet and put it in the dutch oven.
5. Add the onions, green beans, corn, diced tomatoes, gravy, and thyme to the dutch oven. Stir to mix and cook for 10 minutes.
6. While the mix cooks, finish the potatoes. Drain the water from the potatoes, add 1 tbsp butter and 1/4 cup skim milk and mash the potatoes.
7. When the meat mix and mashed potatoes are ready, it’s time to assemble the dish.
8. Set the oven to broil.
9. Spray a 9″ x 16″ square oven-safe pan with non-stick spray, and pour in the meat mix.
10. Put the mashed potatoes on the top of the meat mix – I use a spoon to spread it as evenly as possible.
11. Put the pan in the oven and broil for 10 minutes. Remove and serve 1/4 of the dish for each person.

Tips: A little smoked paprika on the top of the mashed potatoes adds color and a nice smoky taste. This tastes fine without additional seasoning, although A1 sauce or Tabasco sauce adds a nice kick.

Buffalo Turkey Wraps

By Mike Hubbartt, © Copyright 2011, All Rights Reserved.

I love hot spicy food, and I like to find more uses for left over turkey than for sandwiches or salads. This is my take on a spicy, tasty, calorie-conscious turkey wrap that brings the heat. This is a spicy recipe, so experiment with the ingredients to set the heat level to you own preference.  My Garlic Mashed Potatoes pairs well with this dish.

INGREDIENTS

• 12 oz diced turkey (352 cal)
• 2 wraps (200 cal)
• Franks Red Hot Buffalo Wings Sauce to taste (0 cal)
• Crushed red peppers to taste (0 cal)
• Cayenne pepper to taste (0 cal)
• Lettuce (optional)
• Diced Onions (optional)

Total calories: 352 + 200 = 552/2 = 276 cal/serving

DIRECTIONS (Serves 2)

1. Dice the turkey into small, bite size chunks.
2. Put the turkey on a microwave-safe plate and cook in a microwave for 30 seconds.
3. Drizzle the turkey with the Franks hot sauce, sprinkle the cayenne pepper and crushed red peppers, and then return the plate to the microwave and cook another 30 seconds.
4. Put 1/2 of the turkey in each wrap. Top with some shredded lettuce or diced onions for more texture in the wrap.
5. Fold the wrap and enjoy.

Buffalo Chicken Wraps

By Mike Hubbartt, © Copyright 2011, All Rights Reserved.

I love hot spicy food, and one of my favorite wraps from a local restaurant is a Buffalo Chicken Wrap, but it is not cheap. I decided to try to make something comperable that was spicy, tasty, calorie-conscious, and didn’t leave a deep hole in my wallet each time I have it. I will be honest – this is a spicy recipe – not as hot as many places make it, but I usually have a bit if sweat on my forehead after I have one, so experiment with the ingredients to set the heat level to you own preference.  My Garlic Mashed Potatoes pairs well with this dish.

INGREDIENTS

• 1 lb chicken breasts (440 cal)
• 2 wraps (200 cal)
• Franks Red Hot Buffalo Wings Sauce to taste (0 cal)
• Crushed red peppers to taste (0 cal)
• Cayenne pepper to taste (0 cal)
• Lettuce (optional)
• Diced Onions (optional)

Total calories: 440 + 200 = 640/2 = 320 cal/serving

DIRECTIONS (Serves 2)

1. Preheat a burner on the stove to medium (~5), then place a skillet with 1 tbsp olive oil in the pan.
2. Slice the chicken breasts into slices, then add them to the skillet and cook until done. I like to add some cayenne powder to the meat while it is cooking.
3. Put the cooked chicken into a medium-size mixing bowl, then drizzle with the Franks hot sauce. Sprinkle the cayenne pepper and crushed red peppers over the chicken, then toss (or use a spoon) to mix up the ingredients.
4. Put 1/2 of the chicken in each wrap. Top with some shredded lettuce or diced onions for more texture in the wrap.
5. Fold the wrap and enjoy.

Chicken Cordon Bleu

By Mike Hubbartt, © Copyright 2011, All Rights Reserved.

I tried Chicken Cordon Bleu and Chicken Kiev from a local restaurant many years ago – I loved both of them, but had stayed away from both the past 5 yrs because of the huge number of calories in both dishes. I decided I wanted to have a go at making a more calorie-conscious version of cordon bleu and this low calorie take on this tasty yet simple main course. My Basil-Pesto Mashed Potatoes pairs well with this dish.

INGREDIENTS

• 1 lb chicken breasts (440 cal)
• 3 oz sliced ham (160 cal)
• 2 slices low fat Swiss cheese (100 cal)
• 1/4 cup panko bread crumbs (50 cal)
• 1 tsp egg substitute
• 6 toothpicks
• kosher salt to taste

Total calories: 440 + 160 + 100 + 55 = 750/2 = 375 cal/serving

DIRECTIONS (Serves 2)

1. Preheat the oven to 400 degrees, then spray a oven-safe pan with non-stick spray and set it aside.
2. Butterfly cut 2 – 8 oz chicken breasts and open both of them – you are going to stuff them with goodies.
3. Place 1/2 of the ham on 1/2 of each breast. You can dice, slice, or use whole pieces of ham as you prefer.
4. Tear the slices of cheese into bite sized pieces and cover the ham.
5. Dab the egg substitute along the edges of both breasts, then close the breasts.
6. Dab any remaining egg substitute over the top of both chicken breasts, then sprinkle them with kosher salt.
7. Sprinkle 3/4 of the Panko bread crumbs on the top of both breasts.
8. Insert 3 toothpicks into the top of each breast – this pins them shut.
9. Sprinkle the remaining Panko crumbs on the both of the baking pan in an area of approximately the size of each breast. This helps prevent loose bread crumbs from falling off the top of the chicken.
10. Put both breasts in the pan and put in the oven and bake for ~30 minutes. Smaller breasts take less time to cook than larger breasts, so use a meat thermometer to verify the meat is cooked to the proper temperature.
11. Remove the toothpicks, then serve and enjoy.

Julie’s Fave Green Beans

By Mike Hubbartt, © Copyright 2011, All Rights Reserved.

We both love green beans, however my wife really enjoys a green bean casserole, so this is my fast and simple low calorie pseudo version for her.

INGREDIENTS (Serves 3)

• 1 can Green Giant Green Beans (60 calories)
• 2 tbsp French’s French Fries Onions (45 cal)
• Kosher salt to taste

Total calories: 60 + 45 = 105/3 = 35 calories/serving

DIRECTIONS:

1. Open and drain a can of green beans.
2. Add 1/2 of the green beans to a microwave-safe container, add a pinch of the salt and 1 tablespoon of the fried onions to the beans.
3. Add the rest of the green beans to the container, add another pinch of salt to the beans, cover, then cook in a microwave 2 1/2 minutes.
4. Remove and uncover the beans, add the remaining fried onions and cover again and let sit 2 minutes. Serve and enjoy.

Garlic Mashed Potatoes

By Mike Hubbartt, © Copyright 2011, All Rights Reserved.

Potatoes rock, but sometimes you need more choices than baked or fried potatoes. I love garlic mashed potatoes , and these are as good as my Basil-Pesto Mashed Potatoes.

INGREDIENTS

• 2 lbs potatoes (880 cal)
• 4 chicken bullion cubes or 4 teaspoons chicken base (added to water to make chicken stock – 40 cal)
• Enough water to cover the potatoes in the pan
• 6 cloves garlic
• 1 tablespoon butter (102 cal)
• 1/2 cup skim milk (43 cal)

Total calories: 880 + 40 + 102 + 43 = 1065/6 = 178 cal/serving

DIRECTIONS (Serves 6)

1. Set a burner to high, then fill a large pan with water, add 1 teaspoon salt and the bullion cubes or chicken base, then put on a burner.
2. Peel the potatoes, then cut them into quarters if they are small to medium-sized, or more pieces if the potatoes are large.
3. Peel and dice the garlic cloves, then add to the pan.
4. Wait for the water to boil, then CAREFULLY add the potato chunks to the water. Hot water can cause serious burns, so ask for help if you need it.
5. Let the potatoes boil for 35 minutes, then remove them from the hot burner. Turn down the burner to it’s lowest setting.
6. CAREFULLY drain the water, then set down.
7. Add the butter and 1/2 cup skim milk to the potatoes, then mash the potatoes. Now enjoy.

Fairly reasonable on calories and easy to make and use as a leftover side dish that works well with pork, chicken or beef main courses. And it is very, very tasty.

Disclaimer: Don’t try this or any other recipe on this site if you do not cook. Working with a hot stove and hot water can be dangerous and you try this and any recipe at your own risk. Be sure to store any leftovers in a place where food spoilage is not an issue.

Tender Boneless Beef Ribs

By Mike Hubbartt, © Copyright 2010, All Rights Reserved.

I love ribs. Who doesn’t? I’ve met people that don’t like chocolate, don’t like sweets, don’t like potatoes, but I’ve yet to meet someone that does not like ribs. My take on beef ribs stays within my tradition of watching calories by watching portion sizes. This recipe is easy, the food is tasty, and it uses portion size to keep it a feasible food even for dieters.

INGREDIENTS (Serves 2)

• 1 lb boneless beef ribs (approximately 4 ribs, 220 c/4 0z = 880 cal)
• 8 tbsp BBQ sauce (45 cal/2 tbsp = 180 cal total)
• Mike’s Sweet Heat Rib Rub
• 1 beef bullion cube
• water

Calories: 1152 + 180 = 1060/2 servings = 530 cal/serving.

DIRECTIONS

1. Preheat the over to 250 degrees.
2. Apply the rib rub to both sides of the ribs.
3. Slice a large onion into thin slices. Layer them across the bottom of a oven-safe container.
4. Lay the ribs on top of the onions.
5. Add 1 beef bullion cube to the container.
6. Add enough water to have 1/4″ evenly distributed across the container. Do NOT overfill, or add enough water to cover the ribs.
7. Cover the container with aluminum foil and put into the over for 3 hours.
8. Remove the aluminum foil and flip the ribs.
9. Add 1 tbsn BBQ sauce to each rib.
10. Return the container (without the aluminum foil) back in the oven and let it cook another hour.
11. Remove the container, flip the ribs with BBQ sauce sides down. Now coat each rib with 1 tbsn BBQ sauce and serve.

Tip! Use a little liquid smoke or smoky paprika to give the ribs that nice smoked flavor.

Coffee-Chocolate Pudding with Sour Cream

By Harry {doc} Babad, © Copyright 2010, All Rights Reserved

Introduction:

What’s not to like? If you enjoy chocolate pudding, adding sour cream to stuff and am a coffaholic like me, try the combo I invented. Be forewarned this is a rich, high calorie and loaded with fat treat!

Ingredients:

• Chocolate Pudding (see notes), the darker and richer the better
• Sour Cream, use ½ the amount as the volume of the pudding
• 1 tsp instant coffee granules, per cup of pudding
• More Goodies — See Notes!

Preparation:

1. In an appropriately sized mixing bowl, add 2 parts pudding to one part of sour cream and the instant coffee. Blend the ingredients until you’ve a nice swirled pattern. Cover and let stand covered in the refrigerator to allow the coffee powder dissolve. Give the mixture an additional short blend, and voila, you’re done.
2. Th desert van be spooned into parfait or ice cream Sunday glasses. If you eat the desert using a demitasse or small teaspoon each taste will be just a bit different.
3. I’ve even floated a bit of liquor on top of the desert before serving. Try:

• Kahlua coffee flavored liquor,
• Sabra a chocolate-orange liquor, or
• Triple sec orange liquor

Notes:

Pudding — You can use premade commercial pudding or do the Jello or other brand but I don’t use the so-called sugar-fat free instant pudding varieties. They are not as rich.

Sour Cream — Real, not non-at or low fat!

Instant Coffee — Taster’s Choice or a tube of Starbuck’s Via (ready brew) single portion instant. I prefer a Columbian or another dark roasted or a ‘quality’ Robusto coffee.

Plating Ideas — Google image the term parfait, to check out decorative ideas. These work. Top with a cherry or shaved piece or stick of dark chocolate or even a fresh strawberry; but not whipped cream!

No Whipped Cream — That’s a bit overdoing it!

Nutrition: 1 cup of chocolate pudding is about 180 calories; ½ cup of sour cream is about 120 calories and I consider the instant coffee to be free. Enjoy!

Basil Pesto Turkey Wraps

By Mike Hubbartt, © Copyright 2010, All Rights Reserved.

Fat contains flavor, and we all enjoy tasty food so what is a calorie-conscious person to do? Answer: use spices and sauces to perk up those dishes. This dish was based on my love for basil pesto (check out my excellent recipe for Basil Pesto Mashed Potatoes) and a desire to kick up a healthy turkey wrap. The key is to understand that:

1. Basil pesto is tasty and a great flavor enhancer.
2. A little basil pesto goes a long way.

This main course is super easy to make, tasty to eat, and very economically feasible when compared to wraps purchased at those chain restaurants. I prefer to take these wraps for lunch or supper whenever I have classes at university. Anyone that recently bought campus food knows how expensive it is, and brown bagging is a necessity with the skyrocketing costs of  education these days.

INGREDIENTS (Serves 2)

• 1lb Deli select oven roast sliced turkey breast meat (400 calories)
• 4 teaspoons Classico basil pesto (80 calories)
• 4 flour tortillas (372 calories)
• Optional: a slice of lettuce (0 cal), some diced red onion (0 cal)s, and a slice of low fat swiss cheese (50 cal0ries)

The calories: 400 + 80 + 372 = 852/4 wraps = 213 calories per wrap X 2 per serving = 426 calories. Not bad! Adding the optional ingredients to kick up the wrap just adds another 50 calories per wrap, so each one ends up at 263 calories!

DIRECTIONS

1. Separate the turkey into 4 stacks and warm in a microwave for 30-45 seconds.
2. Smear 1 teaspoon of basil pesto on 1 side of each tortilla.
3. Add the stacks of warmed turkey to each tortilla, then any or all of the optional ingredients.
4. Roll the wrap and enjoy. BEWARE! Basil Pesto is dark and will stain the clothes of the unwary wrap eater. When in doubt, wrap your wrap in a napkin.

Tip! I prefer to buy and prepare a turkey breast, which provides a lot more meat for the money than deli sliced meat. It is just as tasty to used thicker cuts of turkey as it is to use thin slices, so give this recipe a try using your next Thanksgiving Day leftover turkey.

Pat’s Perlou

by Mike Hubbartt, © Copyright 2010, All Rights Reserved.

My brother Pat and I both loved this meal that our mother prepared when we were growing up. As far as chicken goes, I prefer white meat while Pat prefers dark meat, so this version of perlou uses an entire chicken instead of boneless breasts like I use in my Chicken Perlou recipe already on this site. This recipe calls for 3 cups of uncooked rice along with the meat picked off an entire chicken.  This recipe is in memory of many wonderful, tasty meals prepared by Mom. Gone, but never forgotten.

Note: I use a rice cooker for this recipe, although you can prepare rice in whatever method is most comfortable for you.

INGREDIENTS (Serves 9)

• 1 whole chicken (only using the breasts, wings, thighs and drumsticks – ~843 cal)
• 3 cup white rice (yields 9 cups when cooked) (1836 cal)
• 1 medium onion – diced (60 cal)
• 1 tbsp diced onion
• 5 cups chicken stock, or 5 cups water and either 5 tsp chicken base or 5 chicken bullion cubes (~ 34 cal)
• 2 large bay leaves
• 4 stalks of celery (OPTIONAL)

Total calories: 843 + 1836 + 60 + 34 = 2773 cal/9 servings = 308 calories/serving

DIRECTIONS

1. Put 1 tbsp diced onion plus a bay leaf in the cavity of a whole chicken, put the bird in a crock pot set to high, then add 1 cup water. Sprinkle the bird with sea salt and then cook for 4 hours.
2. Remove the chicken from the crock pot, let sit until near room temperature, then remove the meat from the bones. Break the meat into small bite-size chunks. PLEASE be very careful to avoid getting any bone fragments in the meat as they pose a choking hazard. NOTE: You want small 3/4” x 3/4” x 1/2” chunks of meat. Discard the bones, plus the onions and bay leaf used while cooking the bird – do not reuse them later in the dish.
3. Measure 3 cup of rice, rinse it under cold water for 30 seconds, then add it to the rice cooker.
4. Add the 1 cup of diced onion to the rice cooker.
5. Add the chicken stock or base/bullion and water to the rice cooker. NOTE: I always prefer to use chicken base over stock or bullion cubes. I get a jar of it from Sam’s Club that is under $4 and has 80 servings per container, which is a lot less expensive than stock, and it tastes better and is less salty than bullion.
6. Add the bay leaf to the rice cooker. NOTE: This is the time to add the celery if you decide to use it. Dice it up before adding it to the perlou.
7. Add the chicken chunks to the rice cooker.
8. Following the directions for your brand of rice cooker, cook the rice. On my rice cooker, I check from time to time and stir the ingredients, and usually stop cooking before the rice cooker indicates it is finished. To be done, the liquid needs to be gone, but the rice can still be moist. You don’t want to try to completely dry the rice as the rice on the bottom of the pan will burn. This is a judgment call and really depends on the rice cooker.
9. Remove and discard the bay leaf, serve, and enjoy.

Cinnamon Pancakes

Pancakes are the perfect comfort food for a weekend morning. I prefer to use ‘from scratch’ recipes rather than mixes – it is less expensive and few or no preservatives when making things from scratch. These pancakes were developed for two cinnamon fans: my wife and my mother-in-law.

Be aware of serving sizes, especially were syrup is concerned. Some commercial syrups run 210 cal per 1/2 cup, so use those sparingly with a low cal maple syrup to maintain taste while reducing the calories.

We like this recipe well enough that I premix the dry ingredients and put them in a container, then add the wet ingredients when I’m ready to make pancakes.

INGREDIENTS

• 1 1/4 cups flour
• 2 tsp baking powder
• 1 tsp ground cinnamon
• 2 tbsp Splenda®
• 1 pinch salt
• 1 cup skim milk
• 1/4 cup buttermilk
• 1 tsp vanilla
• 1 tbsp canola oil
• Cinnamon chips

Total calories: 550 + 90 + 25 + 120 = 785 cal/2 servings = 390 cal/serving

DIRECTIONS

1. Combine the first 5 dry ingredients in a mixing bowl.
2. Add the wet ingredients to the mixing bowl and stir to blend in with the dry ingredients.
3. Heat a burner on the stove to medium high (~ 7). Put a griddle on the burner, and rub a little butter on the top of the griddle, then add some olive oil to the griddle.
4. Pour the pancake mix on the hot griddle – use around 1/2 cup of mix for each pancake.
5. Sprinkle cinnamon chips on each pancake.
6. Wait until bubbles appear on the top of each pancake before flipping it. Top each with a drop of butter, then serve.

Shrimp Scampi

By Harry {doc} Babad, © Copyright 2010, All Rights Reserved.

INGREDIENTS

• 1-1.5 pounds medium to large Shrimp (Tail on, peeled, de-veined)
• 2-3 tbsp – Olive Oil
• 3-4 Cloves of Garlic, minced or thin sliced
• ½ Cup Dry White Wine
• ½ tsp salt
• ¼ tsp fresh ground black pepper
• 1/8-1/4 tsp Japanese Chili Flakes
• ¼ cup chopped fresh or 1 Tbs dry parsley
• 1 tbsp – Lemon Juice
• 2 tbsp cornstarch suspended in water (optional) as a sauce thickener.

Calories: 220 calories/serving.

DIRECTIONS

1. Heat oil in a large skillet over medium-high to high heat. Add shrimp; sauté 1-2 minutes until the shrimp are translucent.
2. Add the garlic and sauté 1 minute.
3. Stir in wine, salt, and pepper; bring mixture to a boil.
4. Reduce heat to medium; cook 30 seconds.
5. Add parsley and juice; toss well to coat.
6. Cook 1 minute or until shrimp are pink, therefore done.
7. OPTIONAL – Add corn starch to thicken.

Tip! Do Not Overcook the shrimp – they get tough! Serve over your favorite pasta. We like fettuccini or bow tie noodles.
Note: tarragon (Yuck), basil (Italian), Rosemary (perhaps), or oregano (Greek) are good alternatives if you better like their flavor.

Nutritional Information

• Calories: 220 (21% from fat)
• Fat: 5.2 g (Sat 0.9 g, Mono 2.1 g, Poly 1.3 g)
• Protein: 34.9 g
• Carbohydrate: 3.1 g
• Fiber: 0.2 g
• Cholesterol: 259 m g
• Iron: 4.5 m g
• Sodium: 546 m g
• Calcium: 100 m g

Pulled Pork Sandwiches

By Mike Hubbartt, © Copyright 2010, All Rights Reserved.

I loved pulled pork, yet most restaurants have so much BBQ sauce that the calorie count for a single sandwich is just outrageous. This easy recipe is one I enjoy using pork loin and a couple of different seasonings: BBQ sauce and Frank’s Hot Sauce. This recipe makes 10 to 12 sandwiches.

NOTE: I use pork loin in this recipe, but I also enjoy using pork shoulder or pork butt – both are generally more moist than pork loin, but they are higher in calorie content.

INGREDIENTS (Serves 12)

• 2.5 – 3 lb pork loin (120 calories per 4 oz serving0
• Mike’s Sweet Heat BBQ Rub
• 1/2 cup water
• 10 – 12 burger buns (12- cal per serving)

Total calories for the meat: 120 cal + 120 cal = 240 calories/serving without BBQ sauce.

DIRECTIONS

1. Coat the pork loin in Mike’s Sweet Heat BBQ rub (recipe is on this site) and let sit in the fridge for 2 hours.
2. Remove the pork loin from the fridge and put in a crock pot. Add the water to the crock pot, then set it to High.
3. Let cook 5 hours, and then remove from the crock pot.
4. Divide the meat into 4 oz portions, then shred each portion into small bites.
5. Put the meat on the burger bun, then add BBQ sauce.

Tip! BBQ sauces vary in calorie count, but the ones I like come in around 25 cal per tablespoon. Adding 2 tbsp BBQ sauce per sandwich kicks up the calorie count to 290 calories per serving. Frank’s Hot Sauce® is 0 cal per 1 oz serving, so one sandwich with Frank’s is a mere 240 calories. I actually like to have 1 serving with Frank’s on a burger bun, then a second serving with 1 tbsp BBQ sauce without a bun, so my main course calories come in at 240 + 145 = 385 calories for the meal.

Curried Chicken and Rice

By Mike Hubbartt, © Copyright 2010, All Rights Reserved.

I love Indian cuisine and this is my simple yet spicy recipe for 4 servings of curried chicken and rice, and the calories per serving is a mere 335 cal.  I use a rice cooker to prepare the curry-seasoned rice, although you can do rice on top of the stove if you prefer.

INGREDIENTS (serves 4)

• 1lb Boneless Skinless Chicken Breasts (440 cal)
• 1/4 cup celery (12 cal)
• 1/2 cup diced onions (33 cal)
• 2 cloves diced garlic
• 2 tbsp flour (100 cal)
• 1 cup rice (640 cal)
• 1 1/2 cup water
• 1 1/2 tsp chicken base
• 1 tbsp diced onions
• 2 tsp olive oil (80 cal)
• 3/4 cup diced tomatoes (38 cal)
• 1 tsp worchestershire sauce
• 3 tsp curry powder
• 1 tsp Chipolte powder (Ancho powder works well, too)
• 1/8 cup dried cilantro

Total Calories: 440 + 12 + 33 + 100 + 640 + 80 + 35 = 1340 cal/4 servings = 335 calories/serving.

DIRECTIONS

1. Dice 1lb of boneless skinless chicken breasts into 1/2” by 1/2” cubes.
2. Dice  and combine the celery, onions, and fresh garlic and place them aside for now,
3. Add the white rice, water, chicken base, 1 1/2 tsp curry powder, and diced onions to the rice cooker and begin cooking the rice.
4. Add the olive to a skillet and place the skillet on the stove with the heat set to 5 (medium).
5. After the skillet warms up, add and cook the chicken. Toss the chicken occasionally to avoid over cooking any one side. When the chicken is done, remove from the skillet and set it aside.
6. Add the celery, onions garlic, and flour to the skillet and cook from 3-4 minutes.
7. Now add the tomatoes, worchestershire sauce, 1 1/2 tsp curry powder, chipolte powder, and dried cilanto to the skillet and blend with the rest of the ingredients.
8. Cook for 3 minutes and then reduce the burner to 2, add the rice from the rice cooker and blend it in. Serve and enjoy.

Note! This is a spicy curry – to lower the heat dial back the amount of chipolte powder.