MOUSSAKA

moussaka 018

I USUALLY BAKE THIS IN THE OVEN BUT IT WAS A WARM DAY SO I TRIED IT IN THE CROCK POT AND IT CAME OUT REALLY WELL!  NO SAUTEING THE VEGGIES, NO BROWNING THE MEAT – JUST THROW IN THE LAYERS AND COOK ON LOW 6-8 HRS, THEN ADD THE “CREAM” SAUCE”.

2 potatoes, sliced lengthwise 1/4″ thick
2 zucchini, sliced lengthwise 1/4″ thick
1 small eggplant, sliced lengthwise 1/4 – 1/2 ” thick
1 onion, chopped
1 lb 96% lean ground beef
2 garlic cloves, minced
28 oz can diced tomatoes
1/2 cup dry red wine or beef broth
salt and pepper
1 cup grated Parmesan cheese, divided
1 Tbsp parsley
4 Tbsp flour
1 cup milk

Layer potatoes in bottom of crock. Lightly salt and pepper and sprinkle with Parmesan cheese.  Layer zucchini over potatoes.  Lightly salt and pepper and sprinkle with Parmesan cheese.  Layer eggplant over zucchini. Lightly salt and pepper and sprinkle with Parmesan cheese.  In a large mixing bowl combine onion, beef, garlic, diced tomatoes, and wine.  Layer over eggplant and lightly salt and pepper.  Cook on LOW for 6-8 hours.  In last hour of cooking add the flour mixed with milk and parsley.

SERVE WITH THE REST OF THE GRATED PARMESAN AND A LARGE SALAD.

THIS RECIPE CALLED FOR 1/2 CUP OIL TO SAUTE THE VEGETABLES AND 4 TBSP OF BUTTER FOR THE CREAM SAUCE WHICH I ELIMINATED SO YOU COULD SPLURGE AND TOP WITH FETA – IT WOULD BE DELICIOUS BUT WILL ADD A LOT OF FAT BACK INTO THE MEAL!

CORNED BEEF AND CABBAGE

CELEBRATED THE HALF YEAR ANNIVERSARY OF ST. PATRICK’S DAY WITH CORNED BEEF AND CABBAGE IN THE CROCK POT!

IT IS SO EASY! I just throw a bag of baby carrots, 2 large potatoes cut into quarters and an onion quartered into the bottom of the crock pot.  Place a 4 pound corned beef brisket on top – fat side up.  Pour in 2 cups of chicken broth.  Cook on LOW for 8 hours or more.  In the last hour of cooking I quarter the cabbage and place it in a large pot with water to cover and a little salt and boil until tender.  Cut off the fat layer and slice the meat; return to crock pot.  Serve – lots of au jous!

I like to cook the cabbage separately but you could cut it up more and make sure there is enough broth to cover and cook it right in the crock pot.

GLUTEN FREE TOO!

Nutrition Facts

Amount Per Serving (357g)

Calories 198 Calories from Fat 90

% Daily Value *

Total Fat 10 g 15.4%

Saturated Fat 2.6 g 13%

Trans Fat

Cholesterol 27 mg 9%

Sodium 918 mg 38.3%

Total Carbohydrates 17.2 g 5.7%

Dietary Fiber 2 g8%

Sugars 10.1 g

Protein 10 g 20%

Vitamin A Vitamin C

Calcium Iron

*Based on a 2000 Calorie diet

I LOVE TO USE THE LEFT-OVERS TO MAKE THIS EASY, ARTERY-CLOGGING REUBEN NOODLE BAKE!

4.1.2

Ingredients:

  • 8 ounces uncooked medium egg noodles
  • 6 to 8 ounces thinly sliced corned beef
  • 1 can (approx. 15 ounces) sauerkraut, drained and rinsed
  • 2 cups shredded Swiss cheese
  • 1/2 to 1 teaspoon caraway seeds, optional
  • 1/2 cup Thousand Island dressing
  • 1/2 cup milk
  • 1 tablespoon prepared mustard
  • 2 slices dark rye or pumpernickel bread
  • 1 tablespoon melted butter

I ALSO MIX IN ANY LEFT-OVER CABBAGE, POTATO, CARROTS AND ONION (cut up)

Preparation:

Grease or spray a 13×9-inch baking dish with cooking spray.

Cook noodles in boiling salted water, following package directions. Drain and transfer to a large bowl.

Cut corned beef into small pieces; add to noodles with sauerkraut, cheese, and caraway seeds. Pour noodle mixture into the baking dish.

In another bowl, whisk together the dressing, milk, and mustard. Spoon evenly over the noodle mixture. Put torn bread into food processor and pulse to make small crumbs. Toss with the melted butter then sprinkle over the casserole. Bake in preheated 350° oven for 25 to 35 minutes.
Serves 6.

Nutritional Facts

1-1/2 cups equals 621 calories, 30 g fat (15 g saturated fat), 141 mg cholesterol, 3,130 mg sodium, 53 g carbohydrate, 7 g fiber, 35 g protein

WITH A NAME LIKE O’CONNOR, YOU NEED TO CELEBRATE ST. PATRICK’S DAY OFTEN!

VEGETARIAN MEALS: PREPARATION TIPS AND RECIPE

Vegetarian Meals: Preparation Tips

These suggestions may give you some new ideas for making vegetarian meals.

Beans


Try substituting beans for animal protein in all of your favorite dishes. For example, make black bean burgers instead of hamburgers, and bean enchiladas instead of traditional enchiladas. Even try mixing cannellini beans into your pasta or using kidney beans in place of meat in your favorite sloppy joe recipe.

Meat substitutes


Many meat substitutes are available at most major grocery stores. It is more than just veggie burgers anymore. Try meatless ribs, sausage, chicken wings, franks, and bacon or soy crumbles to replace ground beef.

Hearty vegetables

vegetables
Try using heartier vegetables, such as portobello mushrooms and eggplant, to create filling, healthy meals. Use these vegetables to replace meat in your favorite dishes, such as lasagna.

Tofu

tofu
Tofu picks up the flavor of any other ingredient that it is mixed with. If you mix it into a stir-fry, it will pick up the flavor of the soy sauce, and if you mix it into a fruit smoothie, it will pick up the flavor of the fruit. This versatile ingredient adds protein to any dish. You can even use soft tofu to create a vegetable dip for a fast and easy snack.

Grilled vegetables


Grill vegetables and top with cheese to make a fast and easy sandwich. It is especially tasty to brush the vegetables with a little olive oil and balsamic vinegar before grilling. As an alternative, make marinated shish kebabs for a quick meal.

Soups
Enjoy split pea soup, lentil soup, or meatless chili, paired with whole-grain bread for a satisfying meal.

Ethnic foods
Experiment with different ethnic food dishes. For example, many traditional Middle Eastern, Asian, South Indian, and Mexican dishes are vegetarian.

Flavorings
Try a variety of flavored oils, vinegars, cooking wines, fruit and vegetable juices, herbs, and spices to liven up vegetable-based dishes.

Calcium
If you are trying to avoid cow’s milk, consume calcium-fortified soy milk, orange juice, breakfast cereals, bread, or other products to make up for the loss of calcium in your diet. In addition, include the following calcium-rich foods (1 cup of cooked or 2 cups of raw):

  • Bok choy
  • Broccoli
  • Collards
  • Chinese cabbage
  • Kale
  • Mustard greens
  • Okra

Nut butters


Use peanut, almond, and cashew butters to add a touch of sweetness, “staying power,” and nutrition to oatmeal, stir-fries, smoothies, etc.

COOLER WEATHER IS COMING! TRY THIS HEARTY VEGETARIAN CHILI MADE WITH TOFU CRUMBLES!  This cooks in the Crock Pot all day.

chili

1 (16oz) bag frozen onion and pepper stir fry mix
2-3 cloves garlic, minced
1-2 jalapeno peppers, minced (add more if you prefer a hotter chili)
1 (15oz) can black beans, rinsed and drained
1 (15oz) can kidney beans, rinsed and drained
1 (12oz) can tomato paste
1 (28oz) can tomato puree
1 can Campbell’s Tomato Soup
1 (12oz) bag Morning Star Tofu Crumbles (Can use other brands)
1 Tbsp cumin
1 tsp salt
1 tsp pepper
5-6 tbsp chili powder

You can add portobello mushrooms or celery and carrots or even another can of beans. Place all together in the Crock Pot and stir to combine. Cook on Low 8-10 hours.

ENJOY CUTTING DOWN ON MEAT AND ADDING GREAT, FLAVORFUL ALTERNATIVES!