Monday, September 30, 2013

Skinny Stroganoff

12 oz boneless beef tri-tip or sirloin tip steak, cut into 1 inch pieces
olive oil
1 1/2 - 2 cups mushrooms - sliced
1/3 cup minced shallots
1/2 tsp dried thyme
1 1/4 cup reduced sodium beef broth
1 tsp Worcestershire Sauce
2 TBSP water
1 TBSP cornstarch
1/3 cup plain greek yogurt
4 tsp coarse grain Dijon mustard
4 tsp chopped fresh parsley

Season beef with salt and pepper. Heat 2 tsp olive oil in a large skillet over med-high heat until hot. Add beef; cook 3 - 5 minutes or until browned and rare to medium - rare, turning often. Remove to plate.

Add another 2 tsp of oil to the skillet. Add mushrooms; cook over med-high heat 3 -5 minutes or until tender, stirring occasionally. Add shallots and thyme; cook and stir 30 seconds. Add broth and Worcestershire Sauce and bring to a boil. Boil 2 minutes, stirring occasionally.

In a separate bowl, mix together water and cornstarch; stir into sauce. Cook 1 minutes or until thickened, stirring constantly. Reduce heat to low, stir in yogurt and mustard until smooth. Return beef to skillet; cook 30-60 seconds or until heated through. Do not overcook. Sprinkle with parsley.

You can serve this over rice, noodles or potatoes, or eat it on its own!

Monday, September 23, 2013

Buffalo Chicken Nuggets

1 lb ground chicken
1 egg or 1 TBSP chia seed or flax seed mixed with 3 TBSP water
1/4 cup coconut flour
2 tsp Frank's Red Hot Original sauce
1 tsp sea salt
1 tsp onion powder
1/2 tsp garlic powder

Nugget coating:
1/2 cup coconut flour
2 TBSP ground flax seed
1/4 tsp sea salt

Buffalo sauce:
1/3 cup FranksSauce
2 TBSP ghee or butter

Preheat oven to 375 and line a baking sheet *and a cutting board or tray with parchment paper.

In a small bowl combine 1/4 cup coconut flour, onion powder, garlic powder and 1 tsp salt. Mix well.
In a larger bowl place the ground chicken, egg or egg substitute, 2 tsp Franks Sauce and the coconut flour mixture. Mix with hands until combined but do not over mix.

Scoop out about 2 TBSP of the mixture at a time and shape with hands into meatballs. Then press into a flatter "nugget" shape. *At this point my mixture was pretty sticky and a little hard to handle so I placed my nuggets on the parchment paper lined tray and stuck them in the freezer for about 10-15 minutes.

In a bowl combine the remaining 1/2 cup coconut flour, 2 TBSP flax meal and a 1/4 tsp salt and gently coat each nugget on all sides. Place on the parchment paper lined baking sheet and bake for 15 minutes.

While nuggets are baking, mix together the 1/3 cup Franks Sauce and softened ghee or butter.

Once the nuggets have baked for 15 minutes, remove from oven and carefully dip each one in the Frank's mixture and return to baking sheet. Bake another 5 minutes.

Wednesday, September 18, 2013

Rosemary Parsnip Fries

2-3 large parsnips - peeled and cut into uniform strips
3 TBSP olive oil
fresh rosemary - 1 tsp finely chopped and 3 whole sprigs
2 cloves garlic - minced
*celery seed & chili powder

Preheat oven to 375 and coat a rimmed baking sheet with non stick cooking spray.

Toss parsnips in a bowl with olive oil, 1 tsp chopped rosemary, salt and pepper. Spread evenly in greased pan and sprinkle with garlic and additional salt and pepper and place rosemary sprigs on top.

Bake until barely tender - about 15-20 minutes, turning once.

Remove from oven and crumble dried rosemary over fries and season with celery seed and chili powder if desired!