Delicious & Light © 2011

Great Meals with a Healthy Twist for the Entire Family

Braised Beef and Vegetables

Braised Beef and Vegetables

Preheat oven 300o

Serves 6

Prep Time: 20 minutes

Cook Time: 4 hours and 10 minutes

Estimated values per serving:

Calories = 360                         Fat = 9 grams                         Points: 6

Braised Beef and Vegetables

Ingredients:

2 pounds London broil

Salt and Pepper

1 cup red wine

3 cups beef stock

3 cloves garlic – chopped

2 large potatoes – peeled and quartered

2 bay leaves

1 teaspoon dried thyme

2 cups carrots – peeled and cut up

1 cup peas

1 onion – cut up

Directions:

  1. Heat a large skillet on high and coat with cooking spray.  Season beef with salt and pepper and to skillet.  Cook  for about 5 minutes on each side until browned
  2. Transfer beef to a large Dutch oven.  Add wine, beef stock, garlic, potatoes, bay leaves and thyme.  Cover and cook in the oven for 3 hours.
  3. Remove beef and bay leaves from Dutch oven.  Set beef aside and discard bay leave.  Puree potatoes in a food processor with a little bit of broth mixture.  Return potato thickened broth to the Dutch oven.
  4. Add carrots, peas, onion and beef to Dutch oven and continue to cook for 1 hour in the oven.
  5. Remove from oven and serve hot.

December 12, 2010 Posted by | Beef, Braised, Main Courses, Potatoes, Vegetables | , , , | Leave a Comment

Braised Pork Tenderloin with Guinness BBQ Sauce

This is an Asian style BBQ that reads a little strange when you see it but it’s worth trying.  My family thought it was really good and has a flavor that is very similar to the BBQ ribs you would get at a Chinese restaurant.

Braised Pork Tenderloin with Guinness BBQ Sauce

Serves 4

Prep Time: 5 minutes

Cook Time: 30 minutes

Estimated values per serving:

Calories = 270                      Fat = 4 grams                        Points: 5

Ingredients:

1 pound bones pork tenderloin

Salt and pepper

2 cloves garlic – minced

1 12-ounce bottle of Guinness stout

¼ cup brown sugar

1 cup diced canned tomatoes

¼ cup hoisin sauce (in the Asian section of grocery stores)

1 tablespoon corn starch

2 tablespoons water

Directions:

  1. Heat a skillet on medium high heat and coat with cooking spray.  Season pork with salt and pepper and add to skillet.  Brown for about 5 minutes on each side.  Remove pork and cover.
  2. Add garlic to skillet and sauté for 1 minute.  Add Guinness, brown sugar, tomatoes and hoisin sauce.  Cook until mixture reaches a boil then lower the heat and add back the pork.  Cover and simmer for 20 minutes.
  3. Remove pork from skillet and cut into thick slices; cover and set aside.
  4. In a small bowl, combine corn starch and water then add to skillet with sauce.  Cook until mixture is thick and bubbly, stirring constantly.
  5. Add pork back to skillet to coat with sauce.  Spoon pork and sauce onto a platter and serve.

November 17, 2010 Posted by | Braised, Main Courses, Pork | , , | Leave a Comment

Braised Pork Tenderloin

Serves 4

Preheat oven 325o

Prep Time: 10 minutes

Cook Time: 2 hours and 20 minutes

Estimated values per serving:

Calories = 310                      Fat = 6 grams                        Points: 6

Braised Pork Tenderloin

Ingredients:

¼ cup flour

1 teaspoon dried Italian seasoning

½ teaspoon salt

¼ teaspoon pepper

1 pound boneless pork tenderloin

1 onion – coarsely chopped

2 cloves garlic – minced

¾ cup ketchup

¼ cup balsamic vinegar

1 can (14.5 ounces) diced tomatoes

Directions:

  1. Combine flour, Italian seasoning, salt and pepper in a platter.  Coat the pork loin with the flour mixture, shaking off any excess.  Reserve the flour mixture and set aside.
  2. Heat a large non-stick skillet on medium high heat, coat with cooking spray and add pork loin.  Brown for 5 minutes on each side.  Remove pork and transfer to a roasting pan.
  3. Add onion to the skillet and cook for 5 minutes until soft and browned.
  4. While onions are cooking, combine garlic, ketchup, vinegar, reserved flour and tomatoes in a bowl.  Add mixture to onions and bring to a boil and cook, stirring occasionally, until thickened.
  5. Pour sauce over pork, cover tightly with foil and bake until tender, about 2 hours.

November 12, 2010 Posted by | Braised, Main Courses, Pork | , , | Leave a Comment

Cranberry Apple Pork Loin

Cranberry Apple Pork Loin

Serves 4

Prep Time: 10 minutes

Cook Time 45 – 50 minutes

Estimated values per serving:

Calories = 415                      Fat = 9 grams                        Points: 6

Cranberry Apple Pork Loin

Ingredients:

Cooking spray

1 pound (16 ounces) boneless pork loin

½ teaspoon ground nutmeg

1 tablespoon fresh thyme (or 1 teaspoon dried) – finely chopped

Salt and pepper

2 cloves garlic, minced

2 apples – cored, peeled and chopped coarsely

2 tablespoons brown sugar

1 can (16 ounces) whole cranberry sauce

½ cup fat free chicken broth

Directions:

  1. Combine nutmeg, thyme, salt and pepper and rub on pork roast.
  2. Heat skillet on high heat and spray with cooking spray.  Add pork to skillet and brown for about 5 minutes on each side.  Remove pork, cover and set aside.
  3. Reduce heat to medium and add apples and sauté for about 2 minutes.  Add garlic and sauté for 1 minute.
  4. Add brown sugar, cranberry sauce and chicken broth and cook, scraping any pieces from the bottom of the pan.  Increase heat and bring mixture to a boil
  5. Add pork, reduce heat and simmer for 30 – 40 minutes.  Pork should reach 160o when cooked.  Remove pork, cut into 8 slices and place on serving platter with sauce.

 

October 27, 2010 Posted by | Braised, Main Courses, Pork, Sauces | , , , | Leave a Comment

   

Follow

Get every new post delivered to your Inbox.

Join 53 other followers