The key to making London broil palatable is low temperatures and long cooking times. Crock pot? Check. Tender meat? Check.

Barley was added because it compliments the taste of beef. It is also very nutritious: whole barley has more fiber per gram than oat bran and it is rich in Vitamin A, folate, calcium and magnesium. The  remainder of the vegetables in the recipe provide a nice harmony to the end result, which is one of the most filling and satisfying 500 calories that you will come across!

Prep time: 25 minutes (overnight cooking)

Difficulty level- EASY

Servings: 4

INGREDIENTS:

• 2 lbs. London Broil cut into 1″ cubes, fat removed
• 1/3 cup whole uncooked barley
• 1 large onion, cut into 1″ squares
• 1 large tomato, chopped
• 4 large celery stalks, chopped
• 4 large carrots, chopped, or a large handful of baby carrots
• 4 tbsp whole flax seeds or 8 tbsp ground flax
• 2 cloves garlic, minced
• 1 bay leaf
• 1 beef bouillon cube
• 3 cups water
• 2 tbsp olive oil
• salt and pepper to taste

INSTRUCTIONS:

Preheat the Crock Pot to 300-degrees F (medium)

In a large skillet or wok, brown the cubed steak and minced garlic in half of the olive oil, just until the outside is brown (leaving the inside raw). When the beef is browned, add the water and bouillon cube to the skillet. bring to a boil, then pour the mixture into the Crock Pot.

With the remaining oil, stir-fry the onion, celery and carrots in the skillet on medium high heat for 5 minutes, then transfer to the Crock Pot.

Add the remaining ingredients to the Crock Pot, cover and simmer at 300-degrees F (medium or low) overnight (7-8 hours) or on high for 4-5 hours.

NUTRITIONAL INFORMATION:

• Calories (k/cal) 512
• Protein (g) 54
• Carbohydrates (g) 31
• Fiber (g) 10.4
• sugars (g) 9.6
• Fat (g) 19
• SFA (g) 4.1
• MUFA (g) 8.9
• PUFA (g) 4.0
• Omega-3 (g) 2.2
• Omega-6 (g) 1.6

INGREDIENTS:

• 2 lbs. ground chicken or beef
• 1 small onion, chopped
• 2 can Rotel tomatoes
• 15 oz. can of kidney beans, drained
• 15 oz. can navy beans
• 15 oz. can pinto beans w/jalapenos
• 15 oz. can whole kernel corn, drained
• 1 tsp salt
• 1 tsp. pepper, optional
• 1.5 cups water
• 1 pkg. ranch style salad dressing mix
• 1 pkg. taco seasoning mix
• top with cheese&chips, optional

Brown meat and drain. Add all ingredients except cheese and chips. bring to a boil. Reduce heat and simmer for 30 minutes.

you’ll flip over these fatty acids and fiber!

Prep time: 5 minutes

Cook time: about 3 minutes per batch

INGREDIENTS:

• 1 cup flaxseed meal
• 1 cup vanilla whey protein powder
• 3/4 teaspoon baking soda
• 1 packet stevia
• 1/2 teaspoon salt
• 1/4 cup oat flour
• 1 teaspoon ground cinnamon
• 1 teaspoon macadamia nut oil or coconut oil *optional
• 1 cup plain yogurt
• 2 eggs

In a mixing bowl, combine the flaxseed meal, protein powder, baking soda, stevia,salt, flour and cinnamon and stir well to combine.

In a large skillet or griddle, pour the oil and set it over a medium-high heat.

While the oil heats,whisk the yogurt and eggs into the flaxseed mixture, making sure there are no dry pockets left.

When your skillet is hot enough that a drop of water will skitter across the surface, pour or wipe the excess oil out of the pan.

Scoop the batter with 1/4 cup measure into the pan. Cook the first side until bubbles start to show in the batter and the bottom edges begin to dry, about 1 minute. Then carefully flip the pancakes and cook the other side for 3 seconds to 1 minute, until they are cooked through but not too brown.

Serve with fruit compote or the topping of your choice.

Low-cal faux pasta

Ingredients:

1 small to medium spaghetti squash

(4-6 ounces or 2-3 kg)

Seasonings to taste

Prep time:  2 minutes

Cook time: 1 hour plus 20-30 minutes cooling time

Preheat the oven to 375F (195C, gas mark 5).

Pierce the squash several times with a heavy pronged fork or sharp knife and place it in a baking pan. bake for 1 hour or until the flesh is tender when lightly pressed.

Remove the pan from the oven and let the squash cool for 20-30 minutes to avoid burning when you cut and seed it. using oven mitts, cut the squash open lengthwise and scoop out the seeds with a spoon. Use a long fork to pull the strands free and place them in a bowl. Season the squash to taste.

YIELD: 4-6 servings (about 5-7 cups)

This was one of our favorites in Costa Rica!  I probably ate it almost every day.  Below is an authentic Costa Rican recipe for creating your own ceviche.  ENJOY!!!

• 1 pound very fresh white fish (corvina or red snapper)
• 1 large onion, chopped
• 1/2 bell pepper, chopped
• 1/2-1 cup lime juice
• salt and pepper to taste

 

Cut the fish into small pieces (removing any bones) and place into a bowl with the lime juice.  Cover and put in the fridge for at least an hour, up to 8.  Then, add all remaining ingredients and let marinate in the fridge for at least an hour more.  Arrange sliced avocado and chopped fresh mango on a plate, and spoon the ceviche over.

 

Source:  HYPERLINK “http://www.epicurious.com/recipes/food/views/TURKEY-CHILI-WITH-WHITE-BEANS-3090″ http://www.epicurious.com/recipes/food/views/TURKEY-CHILI-WITH-WHITE-BEANS-3090

Yield: Serves 8            

NOTE:

This recipe requires some effort, but it’s delish!  I like to reduce the salt, reduce the amount of beans to 2 cans, and add more veggies, like zucchini! (which by the way are TOTALLY in season right now!)  And I always freeze half of it because it makes A LOT. This is my favorite way to cook.  I love to make HUGE batches of food that  I can eat over the course of the week, or freeze it for later.  As much as I enjoy cooking, my time is so strained, so it’s nice to know on those days I have no time, I can quickly re-heat a healthy, delicious meal.  Have fun!

Ingredients

1 tablespoon vegetable oil
2 medium onions, chopped
1 1/2 teaspoons dried oregano
1 1/2 teaspoons ground cumin
1 1/2 pounds lean ground turkey
1/4 cup chili powder
2 bay leaves
1 tablespoon unsweetened cocoa powder
1 1/2 teaspoons salt
1/4 teaspoon ground cinnamon
1 28-ounce can whole tomatoes
3 cups beef stock or canned beef broth
1 8-ounce can tomato sauce
3 15-ounce cans small white beans, rinsed, drained
For garnish
Chopped red onion
Chopped fresh cilantro
Plain low-fat yogurt or light sour cream

Preparation

Heat oil in heavy large pot over medium heat. Add onions; sauté until light brown and tender, about 10 minutes. Add oregano and cumin; stir 1 minute. Increase heat to medium-high. Add turkey; stir until no longer pink, breaking up with back of spoon. Stir in chili powder, bay leaves, cocoa powder, salt and cinnamon. Add tomatoes with their juices, breaking up with back of spoon. Mix in stock and tomato sauce. Bring to boil. Reduce heat; simmer 45 minutes, stirring occasionally.

Add beans to chili and simmer until flavors blend, about 10 minutes longer. Discard bay leaves. (Can be prepared 1 day ahead. Cover and refrigerate. Rewarm over medium-low heat before continuing.)

Ladle chili into bowls. Pass red onion, cilantro and yogurt separately.

FRIED RICE WITH CHICKEN & MIXED VEGETABLES

1 lb. of chicken or meat of your choice, cubed
2 cups brown rice (soak for 30 minutes)
1 cup carrots, diced
½ cup celery, diced
1 medium onion, chopped
4 cloves garlic (minced)
4 Tbsp olive oil
3 cups simmering chicken stock
(Note: You can use any combination of vegetables that you like. Corn/carrots/peas works nicely also.)

In a pan, heat the olive oil. Sauté the garlic, onion, and the vegetables. Stir in the rice. Sauté for 2 minutes. Add the simmering stock and let boil before turning the flame to low. Cook until the rice is done.
In a separate pan, sauté the chicken/meat with 2 Tbsp of olive oil until done. When both dishes are cooked, mix together and serve.