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)