Welcome to Street Prophets Thursday Coffee Hour cleverly located at the intersection of religion and politics. I live on Social Security and tend to go with gentle heat, less expensive meats, and spices. Here are some that I like to make.
You can find my online cookbook here. I have a lot of new recipes to put up when things calm down here.
Sauerbraten
Serving Size: 6
Amount Measure Ingredient -- Preparation Method
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4 pounds rump roast, trimmed
1 cup port wine or other dry red wine
¾ cup cider vinegar
¾ cup red wine vinegar
2 medium onions -- sliced
2 whole bay leaves
12 whole cloves
12 whole juniper berries
1 teaspoon mustard seeds
1 teaspoon salt
Gravy
2 tablespoons granulated sugar
8 whole gingersnap cookies -- crumbled
In a large saucepan add wine, vinegars, onion, bay leaves, cloves, juniper berries, mustard seeds, and salt. Heat to boiling.
Reduce heat and simmer for 10 minutes. Let cool.
Place meat in a heavy earthenware bowl and pour the marinade over it. Cover and refrigerate.
Marinate for at least 3 days turning the meat twice a day without piercing the meat.
Heat oven to 325°F.
Place covered pan on middle rack and bake for about four hours.
Remove meat from pan and cover and let rest.
Strain marinade. Add the sugar and gingersnaps to marinade and cook over medium high until thickened. Strain and serve.
Per Serving: 612 Calories; 19g Fat (29.1% calories from fat); 69g Protein; 33g Carbohydrate; 5g Dietary Fiber; 176mg Cholesterol; 624mg Sodium. Exchanges: ½ Grain(Starch); 9 1/2 Lean Meat; ½ Vegetable; ½ Fat; 1 Other Carbohydrates.
Chuck Wagon Beef Casserole
Serving Size: 6
Amount Measure Ingredient -- Preparation Method
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2 pounds beef chuck -- cubed
3 tablespoons all-purpose flour
4 slices bacon -- diced
14½ ounces beef broth -- low sodium
1 teaspoon paprika
1 teaspoon tarragon
16 ounces red kidney beans, canned -- drained
16 ounces chickpeas, canned -- drained
16 ounces corn
1 cup celery -- chopped
1 small onion -- diced
1 clove garlic -- minced
1 tablespoon low sodium Worcestershire sauce
1 tablespoon low sodium soy sauce
½ teaspoon seasoned salt
¼ teaspoon seasoned pepper
¼ cup white wine
2 tablespoons vegetable oil
Put salt and pepper in a large zipper bag and add meat and shake the bag to season the beef well.
Sauté bacon until crisp. Remove bacon and drain on paper towel.
Pour off all but 2 tablespoons of the bacon fat. Add 3 tablespoons of vegetable oil. Add beef and brown. Remove beef.
Add beef broth, wine, Worcestershire sauce, soy sauce, onion, garlic, paprika, and tarragon scraping up all the fond.
Add beans, chickpeas, corn, and celery into a 1-quart casserole dish. Mix well.
Bake 30 minutes.
Per Serving: 612 Calories; 32g Fat (47.4% calories from fat); 38g Protein; 42g Carbohydrate; 10g Dietary Fiber; 91mg Cholesterol; 1230mg Sodium. Exchanges: 2½ Grain(Starch); 4 Lean Meat; ½ Vegetable; 4 Fat; 0 Other Carbohydrates.
Irish Pub Beef Pie
Serving Size: 8
Amount Measure Ingredient -- Preparation Method
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1 pound sirloin steak, trimmed -- cut into ½ inch cubes
1 small onion -- diced
1 large carrot -- diced
1 stalk celery -- diced
1 tablespoon all-purpose flour
½ teaspoon salt
¼ teaspoon ground black pepper
½ teaspoon dried thyme
1 tablespoon no salt added tomato paste
⅓ cup Guinness Beer
1 cup low sodium beef broth
1 teaspoon low sodium Worcestershire sauce
½ package puff pastry
1 tablespoon vegetable oil
Mix flour, salt, and pepper together and coat meatwith the mixture.
Heat oil in large skillet and brown the meat on all sides.
Add carrots, onions, and celery and cook until starting to soften.
Add beer, beef stock, thyme, tomato paste, and Worcestershire sauce. Heat to boiling.
Reduce heat and simmer for 30 minutes.
Heat oven to 375°F.
Pour meat mixture into a 1-quart casserole. Top with puff pastry cutting a couple slits in top.
Bake for 45 minutes or until golden brown.
Per Serving: 172 Calories; 11g Fat (57.2% calories from fat); 13g Protein; 5g Carbohydrate; 1g Dietary Fiber; 36mg Cholesterol; 188mg Sodium. Exchanges: 0 Grain(Starch); 1½ Lean Meat; ½ Vegetable; 1 Fat; 0 Other Carbohydrates.
Beef Stroganoff
Servings: 4
Amount Measure Ingredient -- Preparation Method
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1 pound beef fajitas meat -- fat removed
3 tablespoons vegetable oil
⅓ cup red onion -- thinly sliced
½ pound mushrooms -- thinly sliced
8 ounces fettuccine -- uncooked
2 teaspoons low sodium Worcestershire sauce
¼ teaspoon paprika
⅛ teaspoon white pepper
1 tablespoon no salt added tomato paste
½ teaspoon dried thyme
¼ teaspoon dry mustard
¼ cup white wine
1 cup low fat sour cream
1 tablespoon cornstarch
¼ teaspoon granulated sugar
½ teaspoon salt
Slice beef into bite-size pieces around ⅛ inch thick. Heat 1 tablespoon of the oil in a wide frying pan over medium-high heat. Add half the steak. Cook, stirring, just until strips are browned on all sides; remove from pan.
Repeat with one more tablespoon of the oil and the rest of the steak. Remove from pan.
Add red onion and mushrooms to the pan with the remaining tablespoon of oil, if needed. Cook, stirring, until most of the liquid has evaporated and mushrooms are browned.
Meanwhile, in a 5 to 6 quart pan, cook the fettuccini in 3 quarts of boiling water just until tender, about 8 to 10 minutes.
To the mushroom mixture add Worcestershire sauce, paprika, pepper, thyme, mustard, tomato paste, salt and white wine. Blend the cornstarch and sugar into the sour cream and add to sauce mixture. Cook, stirring, until sauce is bubbling and has thickened.
Return meat to pan, stirring to coat, and cook just until heated through, about 1 minute.
Drain pasta and place on platter and top with meat mixture.
Notes: Vermouth can be substituted for the white wine. Shallots can be substituted for the red onion.
Per Serving: 558 Calories; 19g Fat (32.3% calories from fat); 34g Protein; 57g Carbohydrate; 3g Dietary Fiber; 70mg Cholesterol; 435mg Sodium. Exchanges: 3 Grain (Starch); 3 Lean Meat; 1 Vegetable; 1½ Fat; ½ Other Carbohydrates.
Beef Pot Pie
Servings: 8
Amount Measure Ingredient -- Preparation Method
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1 pound sirloin steak, trimmed -- cubed
2 tablespoons all-purpose flour
½ teaspoon seasoned salt
¼ teaspoon seasoned pepper
½ teaspoon allspice
¼ cup red wine
½ cup Spicy Tomato Juice -- see recipe
1 teaspoon low sodium Worcestershire sauce
¼ teaspoon marjoram
1 cup Yukon Gold potatoes -- cubed
1 large carrot -- diced
1 stalk celery -- diced
1 small onion -- diced fine
1 9 inch pie crust
1 tablespoon vegetable oil
1 whole bay leaf
Mix flour, salt, pepper, and allspice together. Dredge the meat in flour mixture. Keep extra flour mixture.
Heat oil in large skillet. Brown the meat.
Add wine, tomato juice, Worcestershire, bay leaf, and marjoram. Bring to a simmer and cover and cook for about 1 to 1½ hours or until meat is almost tender.
Raise heat and bring sauce to boiling. Add the remaining flour and stir into sauce.
Add vegetables and stir until sauce thickens. Simmer for ½ hour stirring frequently to keep sauce from burning.
Heat oven to 400°F.
Pour meat mixture into a casserole dish or pie plate.
Cover with pie dough and cut slits in top.
Bake for 25 to 30 minutes or until golden brown.
Notes: You can use V-8® vegetable juice or tomato juice in place of the Spicy Tomato Juice.
Per Serving: 275 Calories; 16g Fat (52.6% calories from fat); 13g Protein; 19g Carbohydrate; 2g Dietary Fiber; 36mg Cholesterol; 307mg Sodium. Exchanges: 1 Grain (Starch); 1½ Lean Meat; ½ Vegetable; 2 Fat; 0 Other Carbohydrates.
Broiled Steak and Vegetables
Serving Size: 6
Amount Measure Ingredient -- Preparation Method
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1 pound sirloin steak, trimmed -- cut into cubes
8 ounces mushroom caps -- sliced
1 large red onion -- cut into chunks
1 large green pepper -- seeded and diced
1 large red pepper -- seeded and diced
10 ounces cherry tomato, whole
4 ounces black pitted olives
1 large yellow squash -- sliced
Marinade
2 cloves garlic -- minced
¼ cup low sodium soy sauce
¼ cup olive oil
1 tablespoon balsamic vinegar
1 tablespoon low sodium Worcestershire sauce
1 teaspoon Dijon mustard
1 tablespoon cornstarch
Make marinade and pour into a Ziploc bag. Add meat and vegetables turning to coat. Let marinate for ½ hour.
Heat oven to broil. Spray a cookie sheet with vegetable spray.
Add meat and vegetables to prepared cookie sheet. Broil for 15 to 20 minutes turning once.
Heat the remaining sauce in a small saucepan. Add cornstarch and heat to boiling. Stir until sauce thickens and serve on the side.
Per Serving: 314 Calories; 22g Fat (61.6% calories from fat); 17g Protein; 14g Carbohydrate; 3g Dietary Fiber; 47mg Cholesterol; 632mg Sodium. Exchanges: 0 Grain(Starch); 2 Lean Meat; 2 Vegetable; 0 Fruit; 3 Fat; 0 Other Carbohydrates.
Beef and Guinness Stew
Servings: 6
Amount Measure Ingredient -- Preparation Method
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3 pounds chuck roast -- fat removed and cut into 2-inch cubes
3 tablespoons vegetable oil
2 tablespoons all-purpose flour
1 teaspoon seasoned salt
¼ teaspoon seasoned pepper
1 large sweet onion -- diced
2 tablespoons no salt added tomato paste
2 cloves garlic -- minced
2 medium Yukon Gold potatoes -- diced
2 medium carrots -- sliced
2 ribs celery -- sliced
1 tablespoon brown sugar, packed
1 tablespoon low sodium Worcestershire sauce
1 teaspoon dried thyme
2 cups low sodium beef broth
1½ cups Guinness beer
Heat oven to 300°F.
Mix flour, salt, and pepper together. Coat the meat in the flour mixture. Add oil to Dutch oven and heat over medium-high until oil is shimmering. Add beef and brown on all sides. Reduce heat and add onions, garlic, and tomato paste. Cook for one minute. Add Guinness and scrape up browned bits. Add broth, carrots, celery, potatoes, brown sugar, Worcestershire sauce, and thyme. Mix well. Cover and bake for 2 to 3 hours or until meat is tender. Check for seasoning.
Per Serving: 642 Calories; 42g Fat (61.5% calories from fat); 41g Protein; 18g Carbohydrate; 2g Dietary Fiber; 131mg Cholesterol; 397mg Sodium. Exchanges: 0 Grain (Starch); 5½ Lean Meat; 1 Vegetable; 5 Fat; 0 Other Carbohydrates.
Hungarian Goulash
Serving Size: 8
Amount Measure Ingredient -- Preparation Method
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3 pounds chuck roast -- fat removed and cut into ½ inch cubes
1 large sweet onion -- sliced
1 clove garlic -- minced
2 tablespoons vegetable oil
2 tablespoons sweet Hungarian paprika
½ teaspoon salt
¼ teaspoon ground black pepper
¼ teaspoon caraway seeds -- crushed
2 medium tomatoes -- diced
2 medium carrots -- sliced
2 medium Yukon Gold potatoes -- diced
1 cup low sodium beef broth
½ cup red wine
2 whole bay leaves
Heat oil in Dutch oven and add onions and cook until softened. Remove from pan.
Mix paprika, salt, pepper, and caraway seeds together. Toss the meat in the mixture to coat.
Add the beef to Dutch oven and brown the meat on all sides.
Return the onions to the pan and add remaining ingredients. Reduce heat to a low simmer.
Cover and let cook, stirring occasionally, for 1½ to 2 hours or until meat is tender.
Per Serving: 444 Calories; 30g Fat (63.4% calories from fat); 30g Protein; 10g Carbohydrate; 2g Dietary Fiber; 98mg Cholesterol; 245mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 1 Vegetable; 3½ Fat.