Beef and Broccoli Stir Fry

I love ordering beef and broccoli at Chinese restaurants, but I hate not knowing how much oil was used, or what kind of preservatives are added. This dish has the flavor I love but takes the scary mystery of Chinese food out of the equation.

Ingredients:

• 1 pound of thinly sliced fajita meat
• 1/4 tsp salt
• 2 tablespoons of olive oil, divided
• 1 tablespoon of minced garlic
• 1 tablespoon of minced fresh ginger
• 6 cups broccoli florets
• 3 tbsp water

Sauce Ingredients:

• 1/2 cup beef broth
• 1/4 cup rice wine or cooking sherry
• 3 tablespoons reduced-sodium soy sauce
• 2 tablespoons sugar
• 1/4 teaspoon crushed red pepper, or more to taste
• 1-2 spoonfuls of thickener (I prefer ultra-gel but you can use corn starch as well)

Directions:

1. Combine broth, sherry or rice wine, soy sauce, sugar, corn starch/ultra gel, and crushed red pepper in a small bowl and mix thoroughly.
2. Before starting the beef and broccoli, begin rice or egg noodles cooking so they will be ready at the same time as the main dish.
3. Put fajita meat in a gallon zip lock bag and pour the sauce over it. Let marinate for at least 1 hour but no more than 4 hours.
4. After the meat has marinated, heat 1 tablespoon of olive oil in a deep pan on medium heat. Add garlic and ginger and heat until fragrant, about 30 seconds.
5. Add broccoli and water; cover and cook stirring once or twice until tender-crisp, for about 2-4 minutes.
6. Add meat and sauce; stir occasionally until the meat is cooked (since the meat is so thin it shouldn't take more than a few minutes). Serve over egg noodles or rice. Serves 4.
   

Nutritional information per serving (without rice or noodles)
Calories, 295; total fat, 12 g; saturated fat, 4 g; polyunsaturated fat 1 g; monounsaturated fat 6 g; cholesterol, 58 mg; sodium, 364 mg; potassium, 887 mg; total carbohydrate, 15.9; dietary fiber, 4.0 g; sugars, 6.5 g; protein, 27.5 g, vitamin A, 41%; vitamin C, 200%, vitamin E, 14; folate, 26%; Iron, 20%.

Homemade Yogurt

Yogurt is one of my all time favorite foods. It is rich in calcium, vitamin D, protein, and loaded with good bacteria. I love making yogurt myself from scratch because it tastes SO MUCH better than store bought and is quite a bit cheaper. Its also fun to watch the transformation from milk into delicious, tart yogurt.

It's also really easy to make, especially here in Arizona. You probably have most everything you need at home already.


Tools:
-Sauce pan
-Plastic Whisk
-Candy themometer
-Mason Jar(s) and lid(s)
-Towel or blanket




Ingredients:
-1 gallon of milk (skim, 1%, 2%, whole work fine, depending on how many calories you want)
-1/2 cup yogurt starter: needs to be plain yogurt that contains active bacteria such as L. Bulgaricus, S. Thermophilus, and/or L. Acidophilus, etc.

NOTE: you only need the yogurt starter the 1st time you make yogurt. After you make your first batch, you can use your own yogurt as starter since it has all the bacteria you need.

Directions:

1. Pour milk into sauce pan and whisk in the powdered milk. Heat slowly over medium heat until the milk reaches 175 degrees. Be sure to stir frequently to keep the milk from burning on the bottom.

2. Take the milk off the heat and let it gradually cool down to 100 degrees, either on a hot pad on your counter top or in your fridge. I prefer the counter top but I will put it in the fridge if I am in a hurry.

3. If there is a film on the top of the milk remove it with a spoon and discard. Add the yogurt starter and still until it has dispersed into the milk completely.

4. Pour the milk mixture into the mason jars. You will need to give your yogurt 24-48 to culture. The longer you wait it, the tangier it tends to be. The two easiest options are incubating OUTSIDE or in a YOGURT MAKER:

a- If incubating outside, set the mason jars in a shaded area on a hot day where the highs are projected to be anywhere from 90 degrees to 115 degrees. Wrap the jars in a towel and walk away.

b- If incubating in a yogurt maker, pour the yogurt into the container, place in the incubator and walk away. Both approaches are very low maintenance.


 

 

 

 

 

 

 

5. After the yogurt has become thick, bring it inside and refrigerate until completely chilled. Serve plain, with stevia or add to smoothies or dips. There are so many possibilities.

 

Nutrition information per serving: 1 cup of unsweetened yogurt made with skim milk
Calories	Fat	Sat Fat	Sodium	Carbs	Fiber	Sugar	Protein
84	0	0	118.3	12	0	11	7.9

Cost of recipe (not including sales) – 1 cup of yogurt
	Per serving	Entire Recipe
Serving	$0.17	$2.98

 

Pork Tenderloin with Apple Cider Reduction

This is an easy meal that looks and tastes like it took a ton of time and effort but really doesn't. Pork tenderloin is one of the leanest types of meat while still being high in protein as well as delicious.

Ingredients:

• 2 lbs pork tenderloin roast
• 1 ½ cups apple cider
• ½ cup apple cider vinegar
• ¼ cup real maple syrup
• 3 tbsp Ultra gel (or thickener of choice)

 

 

Directions:

1. Preheat oven to 450 degrees.
2. If not already split, divide the pork into two equal pieces. They will cook quicker separately. Sprinkle with salt and pepper. 

4. Place meat on a cookie sheet lined with foil (this will help speed clean up) and place in the oven for ~40 minutes, or until the internal temperature in the thickest part of the meat reaches 145-155 degrees

 

 

5. While the meat cooks, combine the apple cider, vinegar and maple syrup. Boil in a sauce pan for eight minutes until the mixture reduces. Then to thicken the mixture add one of the following:

• If using ultra gel (my personal preference), add a tablespoon to start and add a sprinkle at a time until the sauce reaches a thick gravy like consistency.
• If using corn starch, combine a tablespoon of cornstarch with a table spoon of water in a separate container and stir until completely combined. Pour the corn starch mixture into the sauce and heat to boiling. As soon as it boils remove mixture from heat. It will thicken as it cools.

6. Once the meat reaches 145-155 degrees, remove it from the oven and let it rest (don't cut it) for 5-10 minutes. This helps the meat hold its juices and makes it flavorful and moist.

7. After it rests, cut the meat into 1 inch medallions, put into a bowl and pour the sauce over it.

 

8. Serve medallion over a bed of brown rice. Enjoy!

 

 

 

 

 

 

Nutrition information per serving: 4 oz. pork with reduction
	Calories	Fat	Sat Fat	Sodium	Carbs	Fiber	Sugar	Protein
4 oz roast	230	3	1	489	17	0	15	32
½ cup brown rice	108	1	0	5	22	2	0	3
1 cup green beans	25	1	0	0	7	4	2	2
Total	363	5	1	494	46	6	17	37

 

Cost of recipe (not including sales)
	Per serving	Entire Recipe
4 oz roast	$0.92	$5.54
½ cup brown rice	$0.08	$0.48
1 cup green beans	$0.39	$2.34
Total	$1.39	$8.34

 

Root Beer BBQ Pork

This is a favorite recipe of mine to make because it is so easy and delicious. As long as you keep the amount of BBQ sauce you put on your pork in check, it can be healthy too.

Ingredients:

• Pork roast (any size works)
• 2L of root beer
• BBQ sauce of your choice
• Whole wheat rolls or bread

Directions:

1. Put your pork roast in a slow cooker and pour enough root beer to cover the meat. Cook on low for 8-10 hours
2. After it cooks, pull out the meat and place on a cutting board. Discard the liquid.
3. Cut off any visible fat, discard it, and then use two forks to shred the pork. It should come apart easily.
4. Put the shredded meat back in the slow cooker dish, add BBQ sauce to desired sauciness. Cover and let the mixture warm up.
5. Serve alone or on rolls or bread.

Stawberry Yogurt Shake

This recipe is a big hit with my 3 year old. It's delicious and flavorful without being loaded with processed sugar and fat that you get in traditional shakes or ice cream.

Ingredients:

• 1/2 cup unsweetened pineapple juice
• 1 1/2 cups frozen unsweetened strawberries
• 1 cup fat free plain, vanilla or strawberry yogurt 
• A few drops of liquid stevia OR sugar substitute
• 2 tbsp fat free whipped topping, optional

Directions:

 

1. Add all ingredients except whipped cream into the blender. Cover and blend until smooth.
2. Pour into 2 glasses. Top with a dollop of whipped cream. Serve immediatly.
    

Nutritional Information per Serving (without whipped cream)

calories, 137; carbohydrate, 26 g; protein, 5 g; total fat, 1 g; saturated fat, 1 g; trans fat, 0 g; cholesterol, 8 mg; fiber, 2g; total sugars, 19 g; sodium, 67 g; calcium, 176 mg; folate, 30 mcg; iron, 1 mg; percent calories from fat, 7%

Recipe from eatwellbewell.org