Meatloaf with Wild Chanterelle and Cognac Cream Sauce

This recipe was a favorite of my clients when I was a personal chef years ago and of course the original recipe was redesigned to be low-carb. This recipe is large enough to serve at a dinner party as well or you can just enjoy great leftovers the next day. I took simple meatloaf, something so familiar to everyone, and turned it into a gourmet style meatloaf that is moist and full of flavor. I paired it with wild chanterelle mushrooms and cognac in a creamy sauce. Chanterelle mushrooms can be purchased dried and be reconstituted right in the sauce. Fresh chanterelles are only available for a short time each year and are quite expensive but a small package of the dried will go a long way for your sauce. I hope you enjoy.

Meatloaf with Wild Chanterelle and Cognac Cream Sauce

Ingredients:

Meatloaf:

2 Tbsp. shallots, minced

3 cloves garlic, minced

1 tsp. thyme

1 Tbsp. olive oil

1 lb. lean ground beef

1 lb. lean ground veal

1 Tbsp. Dijon mustard

1 egg

2 Tbsp. heavy cream

black pepper

Sauce:

4 Tbsp. shallots, minced

1 tsp. thyme

2 cups low sodium beef stock

1/2 cup water

1/2 cup dried chanterelle mushrooms, about 14 grams or 1/2 ounce package, rinsed to remove any grit and rough chopped

1/4 cup cognac

2 Tbsp. heavy cream

1 tsp. unsalted butter

black pepper

fresh parsley to taste, chopped

Preheat oven to 350'

Preheat a small saute pan and add about half the olive oil. Saute the shallots, garlic and thyme on medium heat until caramelized, seasoning to taste with black pepper. Set aside to cool. While the shallots are cooling place the rest of the ingredients into a large bowl. Add the cooled shallots and using a fork, blend the ingredients together well. The fork will keep the mixture light and not pack it down so it stays moist and tender when cooking. Fill loaf pan or two mini loaf pans with meat mixture and gently smooth the top. Place on a sheet pan that has been lined with aluminum foil. Bake for between 30 and 35 minutes for the mini loaf pans and about 45 minutes or so for the larger loaf pan. The internal temperature should be about 155' when you remove it from the oven and let it rest. As it rests it will continue to cook a bit and it will reach 160'. There may be lots of juices released from the mixture in the pan so remove meatloaf carefully.

Wild Chanterelle and Cognac Cream Sauce

To prepare the sauce, using the same saute pan on medium heat, add the remaining olive oil and saute the shallots and thyme until tender. Add the beef stock, water and chanterelle mushrooms. Bring to a simmer, lower the heat to medium low and reduce the liquids by about half. The mushrooms will reconstitute as the liquids reduce and they will release their flavor. Remove pan from the heat and add the cognac and heavy cream. Return to heat, season with black pepper and simmer for another 3 to 5 minutes. Whisk in the butter to finish the sauce. The sauce will thicken slightly. Finish with fresh chopped parsley. Serve with meatloaf.

Nutrition Facts

8 Servings of 3 Ounces Meatloaf and 2 Tablespoons of Sauce

Amount Per Serving
Calories 254.3
Total Fat 15.8 g
Saturated Fat 6.5 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 6.6 g
Cholesterol 106.0 mg
Sodium 268.8 mg
Potassium 378.8 mg
Total Carbohydrate 3.1 g
Dietary Fiber 0.3 g
Sugars 0.0 g
Protein 19.1 g

Southwestern Peppered Cross-Cut Beef Shanks

If you like it spicy you are going to love this dish. If not, you can adjust the heat and turn it down a bit. This is a cross between a pot roast and pepper steak but with a purely southwestern flare. I used an inexpensive cut of beef, the cross-cut beef shank, lots of wonderful fresh poblano and anaheim peppers and plenty of good quality chile powders. To lessen the heat just omit the chile chipotle powder and use additional chile ancho powder or your favorite kind. The poblano and anaheim peppers are not too hot but add a great depth to the flavor as they disintegrate into the thick and rich sauce. This is a low and slow dish and is great for a Sunday evening dinner or if you are lucky enough to have the time on a weeknight. I hope you enjoy.

Southwestern Peppered Cross-Cut Beef Shanks

Ingredients:

4 cross-cut beef shanks, about 6 ounces each, trimmed of any visible fat

2 tsp. chile ancho powder

1 Tbsp. cumin

2 Tbsp. canola oil

1 cup onions, sliced

1 cup anaheim peppers, sliced (you can substitute cubanelle if preferred)

1 1/2 cups poblano peppers, sliced

6 cloves garlic, minced

1 tsp. ground annatto

1 tsp. chile chipotle powder

1 tsp. coriander

1 tsp. paprika

1 tsp. Mexican oregano (substitute regular if not available)

2 cups low sodium beef stock

2 tsp. liquid smoke, either hickory or mesquite

2 cups Corona Light beer

2 cups water

1 cup tomato, diced

1 tsp. agave nectar

black pepper

Season the beef shanks on both sides with about 1/4 teaspoon each chile ancho powder, cumin and black pepper. Heat the canola oil in a heavy bottomed dutch oven or other pot and brown the beef. Remove and reserve on a plate.

Add the poblano and anaheim peppers, onions, spices, herbs and the rest of the chile ancho powder and cumin. Saute about 2 minutes or so while stirring. Add the garlic and continue to saute another 2 to 3 minutes while stirring. Add the beef stock, beer, water and tomatoes and stir to distribute. Bring to a simmer, reduce the heat to low and simmer, partially covered for about 1 1/2 to 2 hours or until the beef shanks are fork tender.

When the beef shanks are tender remove from pot and reserve on plate loosely covered with aluminum foil to keep them hot. Reduce the sauce by about half. It will thicken enough to coat the back of a spoon. Serve the sauce over the beef shanks.

Nutritional Facts

4 Servings of 3 Ounces Beef with Bone Discarded and 1/4 Portion of Sauce

Amount Per Serving

Calories 346.6
Total Fat 13.4 g
Saturated Fat 2.7 g
Polyunsaturated Fat 2.5 g
Monounsaturated Fat 6.6 g
Cholesterol 66.0 mg
Sodium 393.5 mg
Potassium 526.4 mg
Total Carbohydrate 17.0 g
Dietary Fiber 4.1 g
Sugars 0.9 g
Protein 32.7 g

Italian Flank Steak with Deconstructed Caponata Salad

The name of this dish is a real mouthful but trust me, it is an absolutely delicious one. I have prepared a simple Italian style marinade for the flank steak to give it some pizazz and help tenderized it even more and then I took a classic Italian vegetable side dish, Caponata, and broke it down to its individual parts, gently cooked them until just tender and tossed it with fresh peppery arugula. Instead of the basic sauce for the Caponata I used the individual ingredients to make the dressing for the salad. When you take a bite with a little of everything on your fork you will be amazed at the wonderful blending of flavors; the contrast of the tender vegetables with the slightly wilted spicy arugula, the flavorful beef and the distinct dressing. Make sure you keep the recipe for the Deconstructed Caponata Salad handy because it makes a great vegetable side dish for many other proteins as well. I hope you enjoy.

Italian Flank Steak

Ingredients:

1 lb. beef flank steak, trimmed of visible fat

1/4 cup red wine vinegar

1/2 cup low sodium beef stock

2 tsp. garlic powder

1 tsp. onion powder

2 tsp. dried basil

1 1/2 tsp. dried oregano

3/4 tsp. dried thyme

1/2 tsp. crushed red pepper flakes

1/4 cup fresh flat leaf parsley, rough chopped

vegetable spray

Blend the marinade ingredients together in a large zipper bag or other vessel that will hold the flank steak and marinate in the refrigerator overnight.

Preheat your cast iron grill pan and lightly coat with vegetable spray if needed. Remove the steak from the marinade, discard the liquids, and remove any solids from the steak so they do not burn. Place the steak in a screaming hot grill pan and cook for about 6 to 8 minutes per side, depending on thickness and how done you prefer your steak. Remove and let steak rest, covered loosely with aluminum foil, for about 10 minutes to redistribute the juices. Slice steak and place on top of Deconstructed Caponata Salad to serve.

An absolutely delicious vegetable side dish on its own you can omit the arugula, toss with the dressing and serve with any of your favorite proteins for something delightfully different that your whole family will enjoy. I hope you enjoy.

Deconstructed Caponata Salad

Ingredients:

1/2 cup celery, diced

1 cup onion, diced

1 cup green bell pepper, diced

1/4 tsp. crushed red pepper flakes

3 cups eggplant, cubed

2 cups zucchini, cubed

1 1/2 cup plum tomato, diced

1 Tbsp. olive oil + olive oil spray as needed

1/4 cup fresh flat leaf parsley, rough chopped

4 cups arugula

Dressing:

1/4 cup red wine vinegar

3 to 4 tsp. Splenda, depending on your taste

1/2 tsp. dried oregano

2 Tbsp. fresh basil, chopped

4 tsp. capers, rinsed and drained

Preheat a large saute pan on medium low heat and add the olive oil. Cook the celery, onion and bell peppers along with the crushed red pepper flakes until barely tender. Remove and reserve in large bowl. Lightly coat pan with olive oil spray if needed and saute the eggplant on medium low until slightly caramelized and tender. Remove and add to bowl with celery mixture. Coat pan again if needed and saute the zucchini until barely tender. Add to bowl of vegetables also. Coat pan again if needed and just kiss the tomatoes with the heat for a minute or so until they are barely tender. You don't want them to be too soft or they will fall apart and not hold their shape. Add to blend of vegetables. Gently toss arugula and fresh parsley with the cooked vegetables.

Whisk together the red wine vinegar and Splenda until the Splenda has dissolved and add the remaining ingredients. Whisk to blend and toss with the Deconstructed Caponata Salad.

Note ~ the Nutrition Facts are per portion for the complete meal, including 3 ounces of cooked flank steak and 1 1/4 cups dressed Deconstructed Caponata Salad.

Nutrition Facts

4 Servings

Amount Per Serving

Calories 297.0
Total Fat 12.8 g
Saturated Fat 4.3 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 6.0 g
Cholesterol 56.7 mg
Sodium 280.0 mg
Potassium 1,296.2 mg
Total Carbohydrate 21.0 g
Dietary Fiber 6.3 g
Sugars 3.7 g
Protein 27.3 g

Carne Asada de Espana

Carne asada, Spanish for roasted beef, we've probably all had it before but I have added my very special twist to it. Rather than a typical but delicious carne asada with the flavors of Mexico I have used some of the amazing flavors of Spain adding the de Espana to the name. This is my very non traditional pot roast and it is absolutely mouth watering and falling apart fork tender. The taste of red wine, dry sherry, paprika and garlic that are part of the thick sauce with a deep, rich flavor are finished off and topped with the crunch of toasted almonds and pimento stuffed green olives. This is really a very simple recipe but you need time to let it simmer for hours to become the perfectly tender beef it was meant to be. This makes a great Sunday dinner and keep the recipe handy for those long, cold fall and winter months ahead. I hope you enjoy.

Carne Asada de Espana

Ingredients:

1 3/4 to 2 lbs. chuck roast, trim visible fat

1 Tbsp. olive oil

1/2 cup onions, diced

1/2 cup green bell pepper, diced

1 cup celery, diced

3 cloves garlic, minced

1 - 14.5 ounce can no salt added diced tomatoes (about 1 3/4 cup)

1 cup red wine

1/4 cup sherry vinegar

1 cup low sodium beef stock

1 1/2 tsp. paprika

pinch ground cloves

1 tsp. dried basil

1/2 tsp. dried thyme

1 large bay leaf

1/2 cup dry sherry

1/2 ounce unsalted almonds, roasted in a dry pan for 2 minutes and chopped, about 12 almonds

12 small pimento stuffed Spanish green olives, chopped

Heat a large dutch oven on medium high and add the olive oil. Brown the chuck roast on all sides until nicely caramelized. Remove to plate and set aside. If there is any excess fat remove leaving about 1 tablespoon. Saute the onions, green pepper, celery and garlic until they begin to become tender and golden. Add the tomatoes, red wine, sherry vinegar, beef stock, herbs and spices. Stir to combine and place beef back into pot. Bring to a simmer and reduce heat, partially cover and simmer for about 4 hours. Turn the beef every half hour for even cooking and spoon some of the sauce mixture on the top to keep it moist. The beef will literally become fork tender. You know it is done when you stick a large fork into it and it slides out without any resistance. Add the dry sherry and simmer for about 5 minutes to evaporate the alcohol. Rest the beef before serving and top with the garnish of chopped almonds and green olives if desired.

Nutrition Facts
6 - 3 Ounce Servings Beef and Sauce
Amount Per Serving
Calories 250.1
Total Fat 9.8 g
Saturated Fat 2.5 g
Polyunsaturated Fat 0.8 g
Monounsaturated Fat 5.4 g
Cholesterol 55.3 mg
Sodium 296.8 mg
Potassium 529.4 mg
Total Carbohydrate 10.8 g
Dietary Fiber 2.6 g
Sugars 3.1 g
Protein 18.7 g

Beef and Tomato Stir Fry with Tofu Shirataki Noodles

This recipe is based on a classic Chinese dish that many of you may have enjoyed in the past. Now for many of us this dish is too high in carbohydrates because of the tomatoes, sugar and cornstarch. Too high until now that is. I have taken the classic recipe and reduced the amount of tomato, eliminated sugar and cornstarch altogether and increased other healthy vegetables like bell peppers and mushrooms. I have also added tofu shirataki noodles for flavor and texture. I hope you enjoy.

Beef and Tomato Stir Fry with Tofu Shirataki Noodles

Ingredients:

1 lb. beef flank steak, thinly sliced

1/2 tsp. white pepper

1/4 cup brown rice vinegar

2 cloves garlic, smashed + 4 cloves garlic thinly sliced

2 tsp. ginger root, grated

1 1/4 cup onion, sliced

1 1/4 cup green bell pepper, sliced

1 3/4 cup straw mushrooms (1 - 15 ounce can, drained and rinsed well)

2 Tbsp. tomato paste

1 cup reduced sodium beef stock

1 1/2 cup fresh tomato, cut into wedges

2 - 8 ounce packages Tofu Shirataki Fettuccine Noodles, rinsed well in cool water

vegetable spray

Marinate the sliced beef in the white pepper, brown rice vinegar, 2 cloves smashed garlic and the grated ginger or about 15 minutes.

Saute the onions in a large pan lightly coated with vegetable spray until they start to become translucent and tender. Add the green bell pepper and sliced garlic, straw mushrooms, tomato paste and beef stock and cook for about 2 or 3 minutes. Remove to a bowl and reserve.

Using the same saute pan. lightly coat with vegetable spray again add the beef strips. Brown the beef while constantly stirring. Add the vegetables back into the pan along with the tomatoes and tofu shirataki noodles. Stir fry another minute or two and serve.

Nutrition Facts

4 Servings

Amount Per Serving

Calories 229.8
Total Fat 7.2 g
Saturated Fat 2.8 g
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 2.6 g
Cholesterol 42.5 mg
Sodium 533.5 mg
Potassium 609.1 mg
Total Carbohydrate 18.3 g
Dietary Fiber 6.1 g
Sugars 2.2 g
Protein 23.0 g

Drunken Beef Fajitas

Fajitas, the classic Tex-Mex dish made of seasoned, thinly sliced beef garnished with tender onions and green bell peppers and wrapped in a flour tortilla. My special fajita recipe is different and I think makes the beef so extra tender and flavorful from the marinade of lime juice, tequila and spices. I bet you've never had a fajita like this one and I bet you and your family will love it. A great dish for the holiday weekend or for anytime you grill this summer and another perfect dish to serve your holiday guests. I hope you enjoy.

Drunken Beef Fajitas

Ingredients:

1/2 cup fresh lime juice, about 3 limes

1 Tbsp. lime zest

1/4 cup tequila, your favorite white or gold

1 1/2 tsp. Mexican oregano, or whatever is available

1 Tbsp. cumin seeds, toasted and smashed

1 Tbsp. coriander seeds, toasted and smashed

1 to2 dried chilies such as chile de arbol, toasted or 1 jalapeno, diced

3 cloves garlic, smashed

1/4 cup fresh cilantro, stems and leaves, lightly crushed

16 ounces skirt steak, or substitute flank steak if preferred

8 Tbsp. Ancho Red Chile Barbecue Sauce (recipe below)

1 cup onions, sliced

1 cup green bell pepper, sliced

1 Tbsp. canola oil

4 - low carb flour tortillas, optional (you can use lettuce wraps also)

To toast the seeds and chilies place them in a small pan with no oil over medium high heat for about 30 seconds to a minute or so until you can smell the aromatic scent. Shake pan often so they do not burn. Quickly remove and cool. Smash the seeds with the back of a heavy pan or mallet until course in texture and break apart the chile. If using a jalapeno just add it uncooked and diced to marinade.

Mix the marinade ingredients in a zip top bag and marinate steak at least 2 hours to overnight in the refrigerator. The longer you marinate the beef the stronger the flavors will be.

Remove beef and discard the liquids. Pat the beef dry with paper towel and let air dry a few minutes. Grill or broil the steak for 3 to 6 minutes per side, depending on the thickness of the steak, lightly basting with the Ancho Red Chile Barbecue Sauce on each side. Let rest for about 10 minutes loosely covered with aluminum foil, before slicing. Slice the steak against the grain for maximum tenderness.

While the steak is resting saute the onions and green bell peppers in the canola oil in a large saute pan on high heat until tender and caramelized.

Assemble fajitas in low carb tortilla or lettuce wrap if desired and garnish with vegetables and serve additional Ancho Red Chile Barbecue Sauce if preferred.

Nutrition Facts

4 Servings of 3 Ounces Beef, 1/2 Cup Onions and Peppers and 2 Tablespoons Ancho Red Chile Barbecue Sauce *Does not include optional low carb tortilla or lettuce wrap.

Amount Per Serving
Calories 300.9
Total Fat 13.8 g
Saturated Fat 3.4 g
Polyunsaturated Fat 1.4 g
Monounsaturated Fat 2.7 g
Cholesterol 50.0 mg
Sodium 81.9 mg
Potassium 319.4 mg
Total Carbohydrate 14.7 g
Dietary Fiber 3.6 g
Sugars 3.1 g
Protein 25.3 g

Steak Marinade Provencal

Throughout the summer months I will be posting several recipes for marinated grilled meats, chicken and seafood that are ideal for hearty dinner salads. Along with my suggestions for the types of greens and vegetables appropriate for the salad I will also be posting a compatible scrumptious, creamy dressing to compete the meal. This week I am presenting my Steak Marinade Provencal that draws on flavors from the south of France like fennel, basil, orange, garlic and much more. Mind you, this is not your typical marinade and the flavors infused into the steak are strikingly different. Look for the salad suggestions and my Rouille Dressing tomorrow to complete this dish. Though these recipes are made with a salad in mind you can certainly enjoy the steak with the dressing as a dipping sauce.  Cooking the steak either on your outdoor grill or indoor grill pan will give this added depth of flavor as well. I hope you enjoy.

Steak Marinade Provencal

Ingredients:

1/2 cup onion, diced

6 cloves garlic, mashed

2 bay leaves

2 cups low sodium beef stock

1 cup red wine vinegar

5 fresh basil leaves, chopped

2 Tbsp. fennel seeds

2 Tbsp. orange zest, grated

1/4 tsp. cayenne pepper

1 Tbsp. dried thyme

6 sprigs fresh parsley, rough chopped

6 sprigs fennel fronds, optional if using fresh fennel in salad

Place a large zip top bag in a large rectangular baking dish or other vessel and open the top wide. Add all of the ingredients into the bag and seal. Gently shake bag to distribute the ingredients. Place bag in dish again and add your steak. This is enough marinade for a 3 to 4 pound flank steak or london broil. Seal well and arrange bag laying down in dish so that the marinade covers the meat. Refrigerate overnight, turning bag ever few hours or so.

To prepare the beef for grilling remove from bag and pat dry with paper towel, making sure to remove any whole spice or other ingredients that will burn on the grill. Grill to desired doneness on outdoor grill or indoor grill pan. The time will depend on the type of steak used as well as the weight and doneness desired. For example, a steak about 1 1/2" to 2" thick will take about 6 minutes on each side for medium rare. Let the beef rest for at least 10 minutes after cooking off before slicing so that all the juices redistribute in the meat.

Nutrition Facts for Total Volume of Marinade

1 Serving

Amount Per Serving

Calories 129.6
Total Fat 1.7 g
Saturated Fat 0.2 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 0.7 g
Cholesterol 0.0 mg
Sodium 1,235.4 mg
Potassium 1,118.1 mg
Total Carbohydrate 23.4 g
Dietary Fiber 7.0 g
Sugars 0.3 g
Protein 8.9 g

Note ~ The nutrition facts are for the total volume of the marinade and are not true to portion size. The amount absorbed by your beef will depend on the size and cut of the steak. Keep in mind that there will be almost all of the marinade left after removing the beef, including the solid ingredients. The true nutritional values will vary and be much less than shown.

Slow Roasted Texas Brisket of Beef

Texas is known for its most famous slow smoked brisket of beef. With this dish I have tried to mimic the slow cooking by slow roasting in a low oven. Though not smoked, the flavor is remarkable from first being marinated in vinegar and onion and then being slow cooked in coffee. This is actually an easy dish to prepare, however, it does take time and must be planned out at least one or two days in advance in order to marinate the beef properly. Serve with a compliment of any of my barbecue sauces, which can be found in the Labels section on the lower right side of this page, or enjoy it as is with the wonderful gravy it makes. Either way, a true family favorite. I hope you enjoy.

Slow Roasted Texas Brisket of Beef

Ingredients:

4 lbs. brisket of beef, flat cut preferred

3 cloves garlic, sliced

3 cloves garlic, minced

4 medium onions, thinly sliced

1 cup apple cider vinegar

2 slices bacon, cooked and reserve 1 1/2 Tbsp. of bacon fat

1 cup black coffee, extra strength

Salt and pepper

1/2 cup water

Make slits in the meat large enough to insert the slices of garlic. Place the brisket in a pan and cover evenly with one sliced onion and the minced garlic. Pour the vinegar over the top and cover dish. Marinate from at least overnight to two days in the refrigerator, turning the beef frequently.

Preheat oven to 350'

Cook bacon in a large saute pan. Remove and reserve the bacon when cooked. Bring the brisket to room temperature and remove from marinade. Discard onion and vinegar from pan. Pat dry brisket with paper towel and place in hot saute pan to brown well on all sides in the bacon fat. Remove brisket to a roasting pan.

Saute the rest of the sliced onions and crumbled bacon until caramelized on low heat. Add 1/2 cup of the coffee and deglaze the pan by scraping up the browned bits at the bottom. Bring to a simmer and reduce slightly while scraping the pan. Spread the onions mixture over the brisket and season with salt and pepper if desired. Add the rest of the coffee and water. Cover tightly with aluminum foil and roast in oven for 30 minutes.

Reduce oven temperature to 250'

Continue to roast brisket, covered, for an additional 2 hours or until meat is extremely tender and a fork can be inserted easily, turning brisket occasionally as it cooks.

Rest the brisket for at least 10 minutes or so and skim any excess fat from the gravy. Slice the brisket, cutting it against the grain and arrange back in the gravy in the roasting pan to serve.

Nutrition Facts

12 - 3 ounce Servings

Amount Per Serving

Calories 388.1

Total Fat 19.9 g

Saturated Fat 7.1 g

Polyunsaturated Fat 0.7 g

Monounsaturated Fat 9.1 g

Cholesterol 141.4 mg

Sodium 124.6 mg

Potassium 509.1 mg

Total Carbohydrate 3.7 g

Dietary Fiber 0.7 g

Sugars 0.0 g

Protein 45.8 g

Picadillo

Picadillo is a classic Cuban dish and has probably been around more than a hundred years. There are as many recipes for it as there are cooks on the island. But, they all have some of the same ingredients in common; ground pork, ground beef, onions, peppers and tomatoes. They are all piquant in taste blending sweet and tangy together. Many of  the original recipes have dried fruit like raisins included but of course I did omit that because of the excess of carbohydrates. My version leaves room for you to express yourself as well. I have used simple spices like oregano and cumin and the classic combinations of flavors from vinegar, capers and green olives. The influences from Spain are apparent in this dish though its history is not clear. This is a very quick and simple dish to prepare, low in carbs and big on taste that the whole family will love and to me is the Cuban version of a Sloppy Joe. Shown served over steamed cauliflower that has been pulsed in a food processor to a course, rice-like consistency in place of rice. I hope you enjoy.  

Picadillo

Ingredients:

1 cup onions, sliced thin

1 cup green bell peppers, diced

1 tbsp. garlic, minced

1 - 14.5 ounce can no salt added diced tomatoes

1 lb. lean ground pork

1 lb. lean ground beef

1/4 cup cider vinegar

1 cup red wine (low sodium beef stock is fine if you cannot use wine)

1 tsp. molasses

1 Tbsp. Splenda

1 tsp. oregano

1 tsp. cumin

1 Tbsp. capers, drained and rinsed

2 ounces green olives, sliced

salt and pepper

vegetable spray

Coat a large saute pan with vegetable spray and saute the onions, bell pepper and garlic on medium high heat until translucent and tender. Add the tomatoes, ground beef and pork. Blend together well, breaking up the ground meats and cook until browned. Add the rest of the ingredients, except the capers and green olives. Reduce heat to low, cover and simmer for about 1 hour. Remove the lid and add the capers and olives and continue to simmer for about 10 minutes.

Nutrition Facts

8 Servings

Amount Per Serving
Calories 358.5
Total Fat 22.5 g
Saturated Fat 8.4 g
Polyunsaturated Fat 1.6 g
Monounsaturated Fat 10.2 g
Cholesterol 92.3 mg
Sodium 232.9 mg
Potassium 483.1 mg
Total Carbohydrate 7.6 g
Dietary Fiber 1.7 g
Sugars 3.3 g
Protein 26.2 g

Note ~ For a reduced fat version try making this with lean ground turkey or chicken.

Mom's Special Holiday Beef Brisket

I have to say, mom wasn't much of a cook. Her tastes ran to the extremely well done and over cooked. In the case of this recipe, her diligent cooking efforts paid off because the longer it cooks, the better it is. Though not one of her favorite recipes because the ingredients list seemed rather long and daunting to her and she considered it a potchky or too much work, it was always one of my favorites and I've made this every year on a variety of holidays. I've made some changes and updated mom's classic recipe to reduce the carbohydrates. It was loaded with dried fruit, lots of dark beer and sweet, sugary jelly in its original form. I've been able to figure out the right substitutes to balance it out, lessen the sugar but keep the flavor. I hope you enjoy.

Mom's Special Holiday Beef Brisket

Ingredients:

2 lb. to 2 1/2 lb. beef brisket, flat cut, trimmed of all visible fat

1 cup dark ale (Guinness is fine)

3/4 cup + 1 Tbsp. no salt added tomato sauce, one small can

1 cup dry red wine

1/2 cup low sodium beef stock

2 Tbsp. sugar free blackberry jam (Smucker's is fine)

2 Tbsp. Splenda

1 tsp. molasses

3 cloves garlic, chopped

1/2 cup onion, diced

4 Tbsp. sugar free apricot preserves (Smucker's is fine)

Place the beef brisket in a large zip top bad and add the dark ale. Marinate the brisket overnight, turning bag every so often.

The next day. Preheat oven to 350'

Combine all the ingredients, except the apricot preserves in a small bowl. Place the brisket in a large roasting pan, along with the ale, and pour the mixture over the beef. Dollop the apricot preserves  across the top by teaspoonfuls. Bake for at least 2 hours, or until fork tender, covering the pan with aluminum foil if needed. When the brisket is tender, remove from pan and rest for about 10 to 15 minutes. Slice brisket against the grain and return to the sauce to serve.

Nutrition Facts

8 Servings of 3 ounces cooked brisket and 1/4 cup sauce

Amount Per Serving

Calories 167.1

Total Fat 3.3 g

Saturated Fat 1.2 g

Polyunsaturated Fat 0.2 g

Monounsaturated Fat 1.4 g

Cholesterol 34.9 mg

Sodium 112.0 mg

Potassium 447.0 mg

Total Carbohydrate 10.3 g

Dietary Fiber 1.1 g

Sugars 1.8 g

Protein 19.2 g

Authentic Irish Corned Beef and Cabbage

Happy St. Patrick's Day to one and all! I hope everyone is wearing the green today and enjoying this wonderful celebration. I think everyone is just a wee bit Irish today. I would like to present to you a wonderful recipe for a very authentic and traditional Irish corned beef and cabbage. I learned the secrets from the matriarch of an Irish family of a dear old friend. So, I must first say thank you to Mrs. M. and let her know that I make this recipe every year. I hope you enjoy.

Authentic Irish Corned Beef and Cabbage

Ingredients:

1 - 3 1/2 to 4 lb. flat cut corned beef brisket (corned beef shrinks quite a bit during cooking)

1 large or 2 small cinnamon sticks, crumbled

12 allspice, whole

1/2 tsp. brown mustard seeds

1 tsp. yellow mustard seeds

1 1/2 tsp. coriander, whole

2 large bay leaves, crumbled

1/4 tsp. cloves, whole

1/4 tsp. crushed red pepper flakes

1/2 tsp. black peppercorns

1/4 tsp. mace

1/2 tsp. ginger

1 - 6" x 6" square of cheesecloth and kitchen string

1 head garlic, sliced in half across the equator

1/4 cup white vinegar

1 medium head cabbage, cleaned and sliced into 8 wedges (leave the core intact)

Begin by preparing the spice blend for the corned beef. Place all of the spices, except the garlic, on the cheesecloth and bring the sides up and twist to form a package. Tie tight with the string and set aside.

Rinse the corned beef brisket well under cool running water. This helps to eliminate a small bit of the salt from the corning process. Place the corned beef in a large pot or dutch oven. Add the spice package, garlic and white vinegar. Fill the pot with cold water to cover the corned beef by at least 2" or 3". Place pot on high heat and bring to boil. Reduce heat, partially cover and simmer for about 3 hours or until the corned beef starts to feel very tender and an inserted fork comes out easily. Add the cabbage wedges into the pot and continue to simmer for about an hour or until the cabbage is done and tender enough to your liking. Let the corned beef rest for about 15 minutes before slicing it with a serrated edge or electric knife, making the slices across the grain.

If you are salt sensitive you can help reduce the sodium in corned beef a little more by changing out the water a few times as it is cooking. This will make the cooking time longer as you have to keep bringing the new water to a boil and then continue simmering. Just pour out the cooking water, leaving the corned beef, spice package and garlic and add fresh water and vinegar about two or three times during the cooking process.

Nutrition Facts

8 Servings (3 ounces Corned Beef and 1/8 wedge Cabbage)

Amount Per Serving

Calories 191.4

Total Fat 11.2 g

Saturated Fat 4.6 g

Polyunsaturated Fat 0.2 g

Monounsaturated Fat 0.2 g

Cholesterol 52.5 mg

Sodium 765.2 mg

Potassium 333.9 mg

Total Carbohydrate 10.3 g

Dietary Fiber 3.4 g

Sugars 0.2 g

Protein 13.7 g

Doug's Beef Curry

Just before the holidays last year I was asked to review and make any changes to a very well loved curry recipe by a forum friend to his favorite curry dish. Doug, I promised you I would add it to my list and get the job done and am happy to say that I finally have. I think you gave me a wonderful recipe to begin with and all I did was to tweak it a little bit here and there to reduce those carbohydrates. I think that the original intent and flavor of the recipe is still intact and it is absolutely delicious. The beef is tender and the sauce is thick and rich with a kick of curry and a mellow sweetness. Thank you for presenting me with the challenge and I look forward to any new challenges that may be presented. I hope you enjoy.

Doug's Beef Curry

Ingredients:

1 pound round steaks, cut into 4 portions

1 egg, lightly beaten with 1 Tbsp. water'

1/4 cup almond flour

1 Tbsp. canola oil

1 1/2 cups onion, sliced

1/4 cup Splenda

2 tsp. molasses

2 Tbsp. curry powder (your favorite kind)

1 Tbsp. Worcestershire sauce

2 cups low sodium beef broth

3/4 cup tomato, diced (no salt canned is fine)

salt and pepper

vegetable spray

Beat the egg with the water in a wide bowl. Place the almond flour on a dish. Season each with salt and pepper if desired. Dip the beef into the egg and let the excess drip off. Lightly dredge it in the crumbs and set aside.

Preheat a large saute pan on medium high heat, add the canola oil and arrange the beef in the pan. Saute to brown on each side, carefully turning once with a spatula. Remove and reserve.

Remove the same saute pan from the heat and lightly coat with vegetable spray. Reduce the heat and add the onion, Splenda and molasses. Slowly cook until soft and caramelized, about 10 to 15 minutes, stirring occasionally. Stir in the curry powder and continue to cook for about 2 or 3 minutes to allow the curry to bloom. Add the rest of the ingredients, except the beef, increasing the heat again and bring to a simmer.

When the sauce has begun to simmer arrange the beef back in the pan and cover with some of the onion and tomato. Reduce heat and allow to slowly simmer for 1 to 1 1/2 hours, until the sauce is thick with little liquid and the beef is tender.

Nutrition Facts

4 Servings

Amount Per Serving

Calories 295.1

Total Fat 13.2 g

Saturated Fat 2.5 g

Polyunsaturated Fat 1.5 g

Monounsaturated Fat 4.4 g

Cholesterol 117.8 mg

Sodium 449.1 mg

Potassium 790.1 mg

Total Carbohydrate 14.8 g

Dietary Fiber 3.3 g

Sugars 4.1 g

Protein 31.5 g

Texas Big Beef Back Ribs

Texas means larger than life to many people and these ribs are just that. Looking more like a rib from a dinosaur, the beef back rib is taken from the prime rib cut, with two rib bones making up each section and they are huge. The meat is wonderfully tender and juicy and though there is less meat on these ribs than beef short ribs, hands down beef back ribs win for tenderness and flavor. You may have seen these in your local grocery store but if not just ask the butcher about them. They are relatively inexpensive and one or two of these jumbo ribs at the most offer the perfect portion size of 3 or 4 ounces of meat. Save some fat grams for these scrumptious barbecue style ribs though because they are a little higher in fat than what I normally prepare. If you can indulge, then enjoy but if you cannot then you can substitute a flank steak, which is a very lean cut of beef, forgo the following cooking technique and just broil or grill it to your liking. It will still be quite wonderful because of the spice rub and barbecue sauce. Enjoy these ribs now but keep this recipe handy for your summer outdoor barbecues. This recipe is not for the faint of heart and requires many napkins. You'll have to send the kids right to the tub after this meal. I hope you enjoy.

Texas Big Beef Back Ribs

Ingredients:

1 1/2 lbs. to 2 lbs. beef back ribs (depending on size and meatiness)

1/4 cup Texas Big Beef Spice Rub (recipe below)

1 Tbsp. canola oil

1 cup cider vinegar

2 Tbsp. mesquite liquid smoke

1/2 cup Big Texas Barbecue Sauce (recipe below)

Drizzle ribs with canola oil and massage in to coat the ribs completely. Lightly sprinkle ribs with the spice rub and rub to coat. Place ribs in a large pan, cover and refrigerate for about 2 hours.

Preheat oven to 425'

Take ribs out of refrigerator about 20 minutes before you cook them so they come to room temperature, this will facilitate more even cooking. Pour the cider vinegar and liquid mesquite smoke into a large roasting pan and stir to blend. Place a rack across the top, making sure that the ribs will not be in the liquid. Lightly brush all sides of the ribs with the Big Texas Barbecue Sauce. Place ribs bone side down on rack. Roast for 25 to 30 minutes. The liquids will keep the meat extra moist and juicy while they cook and the ribs will take on a mild flavor from them as they evaporate.

Nutrition Facts

4 Servings

Amount Per Serving

Calories 553.6

Total Fat 29.1 g

Saturated Fat 1.7 g

Polyunsaturated Fat 1.3 g

Monounsaturated Fat 2.7 g

Cholesterol 5.8 mg

Sodium 353.7 mg

Potassium 192.3 mg

Total Carbohydrate 10.8 g

Dietary Fiber 2.0 g

Sugars 4.2 g

Protein 20.1

Veal and Creamy Marsala Sauce with Orange and Tarragon

I love veal and always look for new ways to prepare it. Since it is a bit pricey I wanted my recipe to be extra special and I think this one is very fitting. Lovely, thin veal cutlets lightly sauteed and napped with a creamy Marsala sauce with hints or orange and tarragon. What a great combination and unlike any veal Marsala you have ever had. This dish is very simple to prepare and takes very little time to cook. It is as wonderful for a special occasion as it is for a quick weeknight meal. I hope you enjoy.

Veal and Creamy Marsala Sauce with Orange and Tarragon

Ingredients:

1 lb. veal cutlets, thin sliced or pounded out to about 1/8" thick

1/4 cup almond flour

2 Tbsp. parmesan cheese, grated

1 Tbsp. fresh parsley, chopped fine

1 egg beaten with 1 Tbsp. of water

vegetable spray

1 tsp. olive oil

1 tsp. unsalted butter

2 Tbsp. shallots, diced

1 tsp. garlic, minced

1 cup low sodium chicken stock

1/2 lemon, juice only

3/4 cup dry Marsala wine

1/4 cup heavy cream

2 tsp. orange zest, grated

2 Tbsp. fresh tarragon, finely chopped

salt and pepper

Combine the almond flour, parmesan cheese and parsley in a small bowl and season with black pepper to taste. Pour out onto a plate or other surface to use for coating the veal slices. Place the beaten egg and water in a bowl suitable to dip the veal in. Dip each slice of veal into the egg and let any excess drip off. Lightly dredge in the almond flour mixture. This is not a thick coating so the delicate flavor of the veal is not overpowered by the almond flour. Set aside on a rack until all pieces are done.

Coat a large saute pan with vegetable spray and place on medium high heat. Cooking about two slices of veal at a time so as not to crowd the pan, lightly brown on both sides. It should take about 3 or 4 minutes per side. Set aside and reserve.

Using the same saute pan, melt the butter with the olive oil and saute the shallots and garlic until translucent. Add the chicken stock and lemon juice, bring to simmer and reduce by half. Add the Marsala, heavy cream, orange zest and half the tarragon. Season with salt and pepper if desired. Reduce mixture until it has thickened slightly and coats the back of a spoon. Add the rest of the tarragon and place the veal in the sauce. Turn the veal to coat both sides with sauce.

Note ~ This sauce can be strained if desired, before adding the rest of the tarragon and the veal. Without straining, the sauce will have little brown morsels of the cooked almond flour mixture, which to me are tasty. This entirely a matter of personal preference.

Nutrition Facts

4 Servings

Amount Per Serving

Calories 374.3

Total Fat 17.2 g

Saturated Fat 6.4 g

Polyunsaturated Fat 0.6 g

Monounsaturated Fat 3.4 g

Cholesterol 195.4 mg

Sodium 300.2 mg

Potassium 218.7 mg

Total Carbohydrate 6.8 g

Dietary Fiber 1.1 g

Sugars 0.4 g

Protein 37.7 g

Pan Seared New York Strip Steak with Wild Mushroom Saute and Pink Peppercorn Sauce

Certainly one of the most decadent dinners I have yet to create. Simply made in three easy steps and versatile enough that you can use your favorite cut of beef and whatever mushrooms you desire. The sauce is even versatile in that if you don't care for the perfumed, aromatic flavor of pink peppercorns you can easily substitute crushed black peppercorns instead for a more spicy sauce. I've created this recipe using a steak large enough to serve two comfortably and thought that more romantic for Valentine's Day. This is a great dish for sharing and feeding each other making the evening very romantic. I hope you enjoy.

Pan Seared New York Strip Steak with Wild Mushroom Saute and Pink Peppercorn Sauce

Ingredients:

Wild Mushroom Saute:

1 tsp. unsalted butter

1 tsp. olive oil

1 Tbsp. shallots, chopped

2 garlic cloves, minced

3 cups assorted mushrooms, quartered

1/4 cup dry sherry

salt and pepper

Pan Seared Steak:

1 tsp. unsalted butter

1 tsp. olive oil

1/2 lb. New York Strip Steak

salt and pepper

Pink Peppercorn Sauce:

1 tsp. unsalted butter

1 tsp. olive oil

2 Tbsp. shallots, chopped

2 garlic cloves, minced

4 Tbsp. cognac

2 tsp. dijon mustard

2 Tbsp. pink peppercorns, cracked

1/4 heavy cream

2 Tbsp. chives, chopped

salt and pepper

Begin by preparing the wild mushroom saute. Melt one teaspoon of butter and 1 teaspoon of olive oil in a large saute pan. Add 1 Tablespoon of chopped shallots and 2 minced garlic cloves and saute on medium until the shallots are translucent, about 2 minutes. Add the mushrooms and cook for about 3 to 5 minutes. Remove the pan from the heat and add the dry sherry. Return pan to heat and cook until the sherry is evaporated and the mushrooms have cooked down. Season with salt and pepper if desired. Pour into bowl, cover to keep warm and reserve.

Preheat oven to 375'

Make sure steak is at room temperature before cooking. Season the steak with salt and pepper if desired. Using the same saute pan melt 1 teaspoon of butter and add 1 teaspoon of olive oil. Heat on medium high until the butter and oil are very hot and the foam from the butter is gone. Place the steak in the pan and do not touch for about 2 or 3 minutes to get a good sear. Turn the steak and place in oven. Cook steak until desired doneness is reached. (120' for rare, 125; for medium rare and 130' for medium) Carefully remove hot saute pan from oven, place the steak on a plate and loosely cover with aluminum foil. Let steak rest while preparing the sauce.

Carefully wipe the saute pan if necessary with a paper towel. On medium high heat, melt the last of the butter and add the last of the olive oil. Saute the shallots and garlic until the shallots are translucent. Remove pan from heat and add the cognac. Place back on the heat and add the dijon mustard and pink peppercorns, whisking it in to blend thoroughly and scraping up all the bits (called fond) from the bottom of the pan. Add the heavy cream and continue to whisk. Reduce until slightly thickened and add the chopped chives.

Slice the steak into thin strips and top with peppercorn sauce and sauteed mushrooms to serve.

Nutrition Facts

2 Servings

Amount Per Serving

Calories 579.8

Total Fat 30.9 g

Saturated Fat 14.4 g

Polyunsaturated Fat 1.4 g

Monounsaturated Fat 12.8 g

Cholesterol 121.3 mg

Sodium 209.5 mg

Potassium 804.1 mg

Total Carbohydrate 9.1 g

Dietary Fiber 2.5 g

Sugars 2.1 g

Protein 28.5 g

Ropa Vieja

Spanish for "old clothes" Ropa Vieja is a popular Cuban dish of the most mouth watering, tender shredded beef. It is smothered in a rich, mildly spicy sauce of tomato, peppers, onions, garlic and an amazing West Indies style spice combination, cooked low and slow until thick and smooth. I remember this dish vividly from my youth as I spent many of my early years in Key West. Cuban cuisine is influenced by the West Indies and Caribbean with spices like cloves, allspice and paprika. I have used these classic spices in my version of this dish and tempered them with the classic flavors of cumin and oregano. Instead of the extreme heat of habanero peppers found in much of the Caribbean cuisine, I have spiced this with cayenne pepper but if that's the heat you like please feel free to use that instead. This is unlike any Ropa Vieja you've ever had and is a true inspiration from the cultural diversity of Miami. Perfect for your Super Bowl XVIL party as an entree or serve in smaller portions as a snack. It is pictured with deep fried corn tortillas. I hope you enjoy.

Ropa Vieja

Ingredients:

3 lb. flank steak

2 Tbsp. olive oil

1 cup green bell peppers, diced

1 cup red bell peppers, diced

3 garlic cloves, minced

1 cup onion, diced

2 Tbsp. tomato paste

2 tsp. cumin

1 tsp. oregano

2 bay leaves

1/4 tsp. ground cloves

1 tsp. allspice

1 Tbsp. paprika

1/4 tsp. cayenne pepper (or to taste)

1 - 14.5 ounce can diced tomatoes (no salt added)

2 cups low sodium beef stock

salt and pepper

Season flank steak with salt and pepper if desired. Sear the beef on both sides in a large heavy bottom, dutch oven or cast iron pot over medium high heat in 1 tablespoon of the olive oil. Transfer to plate.

Saute the bell peppers, garlic and onion in the other tablespoon of olive oil. Add the tomato paste and spices and stir to cook. Add the beef stock and diced tomatoes. Add the flank steak back into pot. If needed, add water to cover beef.

Bring to a simmer, partially cover and reduce heat. Simmer for at least 2 1/2 to 3 hours until the beef is fork tender and the vegetables have disintegrated and thickened the sauce. Remove beef, shred with fork and return to sauce and blend together.

Nutrition Facts

12 Servings

Amount Per Serving

Calories 222.2

Total Fat 11.0 g

Saturated Fat 4.0 g

Polyunsaturated Fat 0.6 g

Monounsaturated Fat 5.1 g

Cholesterol 56.7 mg

Sodium 223.2 mg

Potassium 675.7 mg

Total Carbohydrate 5.9 g

Dietary Fiber 1.7 g

Sugars 2.4 g

Protein 24.4 g

Kalbi ~ Korean Barbecued Ribs

Last week I presented a recipe for a Missouri Style Barbecue Rib that could be cooked in your oven. This week I am presenting my recipe for the classic Korean style barbecued ribs, Kalbi, that can also be cooked in your oven. The two recipes are like night and day and both are absolutely delicious. Kalbi, or Korean Barbecued Ribs, uses a beef flanken rib that is marinated overnight in a wonderful blend of Asian flavors. These ribs can be grilled outdoors or broiled in your oven. Either way produces a tender and flavorful rib. I have paired this recipe with a side dish based on a Korean staple, Kimchi. My version is not pickled but simply marinates vegetables for a short time and the recipe can be found below. It has a mild taste to compliment the Kalbi instead of competing with it. I hope you enjoy.

Kalbi ~ Korean Barbecued Ribs

Ingredients:

2 1/2 to 3 lbs. beef flanken ribs

Marinade:

1/2 cup reduced sodium soy sauce

1/2 cup Splenda

1 Tbsp. molasses

1/2 cup water

1/4 cup white vinegar

1 1/2 tsp. fresh ginger, grated

2 cloves garlic, minced

1/4 to 1/2 tsp. crushed red pepper flakes (to taste)

2 Tbsp. toasted sesame oil

2 Tbsp. sesame seeds

2 large scallions, cut in 3 or 4 pieces

Combine all ingredients for marinade in a large zip top bag, which has been placed in a small pan so it stands up. Seal bag and squeeze gently to blend. Place bag back in pan and transfer the flanken ribs to bag. Seal bag and store on a lower shelf in the refrigerator overnight to marinate.

The next day, remove ribs from bag and let excess marinade drip off. Discard any leftover marinade. Grill, barbecue or broil for about 5 to 7 minutes per side. If broiling, place ribs on a rack which has been inserted into a foil lined sheet pan and cook about 6" from the heat source.

Note ~ For a lower fat version of this you can substitute a flank steak for the ribs and proceed the same as recipe directs. Grill, barbecue or broil to desired doneness.

Nutrition Facts

4 Servings

Amount Per Serving

Calories 346.0

Total Fat 33.3 g

Saturated Fat 12.6 g

Polyunsaturated Fat 2.9 g

Monounsaturated Fat 14.4 g

Cholesterol 72.0 mg

Sodium 631.3 mg

Potassium 70.7 mg

Total Carbohydrate 6.3 g

Dietary Fiber 0.4 g

Sugars 1.9 g

Protein 20.3 g

Please note that the above nutrition facts are based on the percentage of marinade absorbed by the flanken ribs as there is excess that is discarded.

Hunter's Cabbage with Beef Flanken and Kielbasa

The Pennsylvania Dutch are descendants of immigrants from Germany, Switzerland, Belgium and the Netherlands who primarily settled in Southeastern Pennsylvania. Literally translated, Pennsylvania Dutch means Pennsylvania German's. This recipe is based on an old family recipe I came across a while back. The original recipe called for too many high fat, sodium and carbohydrate ingredients so I made some simple changes. I substituted beef flanken, which is a thin cross-cut section of beef ribs, for a portion of the kielbasa sausage called for, and I mixed it with turkey kielbasa for the flavor. In place of the potatoes I used turnips to keep that potato texture and chose the hearty savoy cabbage. The flavors of this recipe are simple and delicious and the integrity of those flavors have been retained in my version. I hope you enjoy.

Hunter's Cabbage with Beef Flanken and Kielbasa

Ingredients:

1 lb. beef flanken, 4 bone strips cut in half with 2 bones in each

6 ounces turkey kielbasa, cut into 12 pieces

1 to 2 cups water

2 Tbsp. cider vinegar

4 cups turnips, diced

8 cups savoy cabbage, sliced into 1/2 " ribbons

1 tsp. caraway seeds

black pepper

vegetable spray

white horseradish, optional

mustard, optional

Lightly coat the bottom of a large dutch oven pot with vegetable spray. Season the beef with black pepper. Brown the beef flanken on medium high heat, about 2 minutes each side. Remove and reserve. Brown the kielbasa on each side, remove and reserve. Drain any fat from pot. Transfer the beef back to the pot and add enough water to cover and 1 Tbsp. of the cider vinegar. Bring to simmer, reduce heat and cover. Simmer for about 45 minutes.

While the beef is braising blanch the diced turnips in a large pot of boiling water for about 3 or 4 minutes. Remove with slotted spoon and add to the beef to cook.

Add the balance of the vinegar, caraway seeds and the cabbage to the beef. Cover and continue to simmer for about 30 to 45 more minutes or until the cabbage is tender. The pot will be full from the cabbage but it will wilt down quite a bit during cooking. Stir the pot occasionally while it cooks.

Add the kielbasa back into the pot and toss ingredients with tongs to blend well. Cook to reheat the kielbasa. Serve with horseradish or mustard if desired.

Nutrition Facts

4 Servings

Amount Per Serving

Calories 315.6

Total Fat 18.9 g

Saturated Fat 7.2 g

Polyunsaturated Fat 7.8 g

Monounsaturated Fat 7.9 g

Cholesterol 63.7 mg

Sodium 552.0 mg

Potassium 669.3 mg

Total Carbohydrate 18.9 g

Dietary Fiber 6.9 g

Sugars 9.7 g

Protein 19.8 g