February 25, recipe, BEEF STEW CASSEROLE

February 25, recipe
BEEF STEW CASSEROLE, 8 servings

Ingredients
1 1/2 lb 1 inch cubes beef chuck (for stew)
1/4 cup all-purpose flour
1 1/2 Tbsp vegetable oil
2 cans (about 14 oz each)beef broth
1 large onion, sliced
1 tbsp minced garlic
3 lb small sweet potatoes
1 lb each carrots and parsnips
3 ribs celery
1 Tbsp butter
1/4 tsp salt

Directions
Position racks to divide oven in thirds. Heat oven to 325 F

Coat beef with flour. Heat oil in a Dutch oven over medium-high heat. Add beef and brown. Add broth, onion and garlic, bring to a boil. Cover tightly and place stew on one oven rack, potatoes on other rack. Bake 30 minutes.

Cut carrots, parsnips and celery into 1 inch lengths; stir into stew. Cover and bake 45 minutes or until vegetables are tender when pierced.

Peel potatoes and mash with butter and salt. Bake and serve, or cool, cover separately and refrigerate up to 3 days.

TO SERVE Heat oven to 40 F . Skim fat off stew, then spoon into a shallow 3 1/2 qt baking dish; spread potatoes over top. Bake 50 minutes or until bubbly around edges and hot in center.

calories 488, fiber 9 grams

February 14, recipe, PORK LOIN WITH CHERRY-ORANGE COMPOTE

February 14, recipe
PORK LOIN WITH CHERRY-ORANGE COMPOTE (12 servings)

Ingredients

Rub
2 Tbsp zest grated from 3 large navel oranges (reserve oranges)
1/4 cup minced garlic
2 Tbsp dried sage
1 Tbsp EVOO
1 1/2 tsp each salt and freshly ground black pepper
6-lb bone-in pork center loin roast (TIP: have your butcher crack the roast's chine (backbone) and, for an elegant presentation, french the ribs (trim meat from ends of bone))

Fruit Compote
3 Tbsp butter
1 cup finely chopped onion
1 cup dry white wine or fresh orange juice
1 cup dried cherries
1/2 cup golden raisins
2 Tbsp honey
1/4 tsp salt
reserved 3 oranges

Garnish
sprigs of sage and parsley, red and green grapes and kumquats

Directions
Place oven rack in lowers position. Heat oven to 350 F
RUB ix ingredients in a small bow. Press mixture firmly onto pork.

Place pork, bones up, on a rack in a shallow roasting pan. Roast 2 hours or until a meat thermometer inserted into center of meat, not touching bone, registers 150 F for medium, 160 F for well-done.

While port roasts, make COMPOTE: melt butter in a medium saucepan. Add onion; saute until transluscent. Add wine, cherries, raisins, honey and salt. Bring to a boil; reduce heat, cover and simmer gently 15 minutes or until fruits are soft. Remove pan from heat.

Cut off white part and any peel remaining on reserved oranges. Holding oranges over a bowl, cut between membranes to release sections. Squeeze juices from membranes into bowl; cover and reserve.

When pork is done, place on a large serving platter; cover loosely with foil and let rest 15 minutes (temperature will continue to rise 5 to 10 F).

Add 1/2 cup water to roasting pan. Place pan over 2 burners and stir, scraping up browned bits on bottom. Pour into a small bowl or 1 to 2 cup glass measure. Let stand until fat rises to top. Skim fat off to reserve drippings on bottom.

Stir drippings, the oranges and juice into compote. Heat over medium low heat (don't boil or orange sections will break up).

Garnish platter with herbs and fruit; serve compote from a bowl.


calories 432  fiber 2 grams

9. GRILLED FLANK STEAKS WITH HERB BUTTER

9. GRILLED FLANK STEAKS WITH HERB BUTTER

Ingredients
Herb Butter
2 sticks (1 cup) salted butter, softened
1/4 cup each chopped chives and parsley
2 Tbsp chopped fresh thyme
1/2 tsp fresly ground pepper
Steaks
2 tsp each garlic powder, paprika and freshly ground pepper
1/2 tsp salt
2 flank steaks, about 1 1/2 lb each

Directions
Herb Butter. Mix herb butter ingredients in a medium bowl until well blended. Divide mixture in half. Spoon each half onto a sheet of plastic wrap and form into two 5 inch logs; wrap and refrigerate. Or spoon into a bowl or crock and serve at room temperature

Steaks. Mix garlic powder, paprika, pepper and salt in a smal bowl until blended.
sprinkle mixture all over both steaks.

Brush grill with oil or coat with nonstick grilling spray; heat grill or heat indoor grill pan over medium-high heat.

Grill steaks, turning once, 10 to 12 minutes for medium-rare. Remove to a cutting board; let rest 10 minutes before slicing across the grain. Serve hot or at room temperature with herb butter.

Planning tip:  herb butter can be made up to 1 week ahead. Keep double-wrapped ion refrigerator until read to use.

per serving 303 calories,  total fat 22g saturated fat13 g Cholesterol 79 mg Saodium 255 mg Total carbohydrates 1 g Dietary fiber 0 G Protein 24 g