The Art of the Meal

Perhaps you've noticed that I like to add Tex-Mex touches to all kinds of dishes. I'll throw in cilantro, chili peppers, whatever it takes. So, it's no stretch for me to combine good old American meat and potatoes with Spanish spices, herbs, et al, for a hearty and unexpectedly hot stew.

* 1 tablespoon Cumin, 2 teaspoon Sweet Mexican Paprika, 1/2 teaspoon chili powder, 1/4 teaspoon garlic powder (or 1 finely-chopped, roasted garlic clove) – and 1 tablespoon Montreal Steak Seasoning.

1. Rinse cubed meat, pat dry, salt all the pieces, and toss into zip-lock bag with spice mixture.
2. Shake the bag and massage the package to ensure spices are rubbed over all of the meat, then, refrigerate overnight.
3. Pour 6 cups water into large stock pot and bring to a roiling boil.
4. Add chopped potatoes and sliced carrots, and reduce heat to simmer until vegies are reasonably easy to pierce with a fork without falling apart.
5. Spray frying pan with cooking oil and heat until it just smokes.
6. Toss 1/2 cup of chopped onions into pan and saute until lightly browned.
7. Add spiced meat; stir and turn over in pan to sear on all sides.
8. Transfer meat and onions to stock pot, and add can of RO*TEL Hot Habanero tomatoes.
9. Toss in green peas, cilantro, and bay leaf.
10. Reduce heat to low and simmer for 2-3 hours (or more). (Slow cooking at a low temperature is what makes the beef tender; whence, the expression, “Let’em stew.")
11. OPTIONAL: If you prefer a thicker stew (but, still want to keep the calorie count low), try this: Puree 1 to 1-1/2 cups of finished stew in blender. Mix pureed blend into stew to thicken broth without adding any calories.

Serving suggestion: A piece of light jalapeño cornbread (recipe coming soon) is the perfect companion to this hybrid stew. (Don't forget to remove the bay leaf before serving.)

Alternative: This dish also works well with chicken or turkey  – which may reduce the calorie count, depending on which meat (and how much) you use.

Visit our store for bulk food buys, and suggested cooking and kitchen paraphernalia.

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My son Joseph conceived this fantastic sandwich, whose signature ingredients are smoked Mesquite turkey breast, broccoli sprouts, and Roasted Red Pepper Hummus. At only 25 calories per tablespoon, this flavorful hummus is a high-taste, loc-cal alternative to mayonnaise and other calorie-intensive spreads.

1. Toast 2 slices of white wheat bread.
2. Spread a tablespoon of hummus on each slice.
3. Layer smoked turkey breast, mozzarella cheese, sprouts, and jalapeños on one slice.
4. Top with other slice, and cut in half.

Suggested serving: Pair with half a cup of fresh strawberries for a cool lunch on a hot day.

Visit our store for bulk food buys, and suggested cooking and kitchen paraphernalia.

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Foraging in my fridge for a quick-fix lunch when left-over BBQ chicken, ready-to-serve bacon, and pita pockets came to the rescue. I suspect this "fast food" solution would be great with any left-over BBQ or roasted chicken. Microwavable bacon is in the refrigerated meat section of most grocery stores.

* Hellmann's Low-Fat Mayonnaise seems to taste most like real mayo.

1. Remove skin and bones from one barbecued chicken breast.
2. Tear into strips, then, cut into cubes 'til you fill 1 cup. (I use scissors to cut cubes.)
3. Toss cubed chicken with 1 tablespoon each reduced fat mayo and cilantro – plus 1/8 cup dried cranberries.
4. Lay 3 strips of pre-cooked bacon across one half of an open paper towel. Fold other half over to cover top of bacon strips, and microwave on high 'til bacon is quite crispy, but, not burnt (timing will vary according to your unit).
5. The paper towel automatically absorbs most of the oil from bottom of bacon – but, you must flip the folded towel over to absorb oil from other side.
6. Crumble bacon over chicken mixture, stir to combine, and salt to taste (if at all).
7. Cut or tear pita pocket in half. Scoop half of mixture into each half-pocket, and serve.

Suggested serving: This is a well-balanced meal all by itself – high fiber, greens, fruit, meat, and even a little fat; plus, many of the ayurvedic tastes required for a fully satisfying meal – salty, sweet, and astringent. Yet, it's so low-cal, you can afford to splurge on dessert!

Visit our store for bulk food buys, and suggested cooking and kitchen paraphernalia.

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Low fat Neufchatel (35 cal/tbl.) and La Tortilla Factory's low carb whole wheat tortillas (50 cal/tortilla) help make this wrap really light. Instructions for Wasabi Cream Cheese are listed below the main recipe.

1. Remove the skin from the salmon, and flake with a fork (or with your fingers, as I do).
2. Add 2 tablespoons chopped cilantro and 1 tablespoon lemon juice to the salmon, and stir it all together with a fork.
3. Cut the ends off of a medium cucumber, peel it, and cut it in half lengthwise.
4. Take one of the cucumber halves and cut it in half again (also lengthwise). Stand each quarter piece on end, and cut away the seedy part.
5. Halve each seeded strip lengthwise again, so that you have 4 long thin cucumber strips.
6. Warm a griddle or flat pan on the stove, and place the tortillas on it to heat. After a few moments, turn the tortillas over and heat until warm and malleable.
7. Spread about 1.5 tablespoons of Wasabi Cream Cheese on each tortilla.
8. Lay 2 cucumbers strips across the middle of each tortilla, leaving a small trough between.
9. Place half of the salmon mixture into the trough (between the cucumber strips) of each tortilla.
10. Wrap tortilla around mixture, using a little Wasabi Cream Cheese to ""paste"" the outside flap to the tortilla body.

Serving Suggestion: Cut wraps diagonally, and serve with fresh fruit for a super light lunch.

Wasabi Cream Cheese: Dissolve 1 tablespoon of wasabi powder in a little hot water and let sit for 5 minutes (or use some of the wasabi paste from pre-packaged sushi). Add an amount to taste to 2 ounces of room-temperature cream cheese (we use Neufchatel). Mix on medium to high speed until well blended. Place in a tightly covered container and refrigerate. Keeps for as long as cream cheese normally does (at least two weeks).

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