- 18 - inch low-carb high-fiber whole wheat tortilla
- 1/2 cup fresh baby spinach leaves
- 1/4 cup fresh basil leaves
- 2ounces lower-sodium deli-sliced roast beef
- 3 thin tomato slices
- 1/4 cup cut-up sugar snap peas
- 1tablespoon crumbled reduced-fat blue cheese
- 1teaspoon light mayonnaise
- 1/2 teaspoon balsamic vinegar
- 1/2 cup unsweetened applesauce
MethodIn a small bowl, stir together mayonnaise and balsamic vinegar; drizzle over blue cheese. Roll up tortilla. Serve with applesauce.
Recipe TipFor sack lunch: Wrap in plastic wrap. Carry in an insulated lunch box with a frozen ice pack.
- Top crackers with spread, blue cheese, roast beef, and fresh dill.
- 3 pounds lean Ground Beef
- 3 tablespoons Dried Basil, crushed
- 1 tablespoon black pepper
- 1 1/2 teaspoons salt
- 3 14 1/2 ounce cans diced tomatoes with basil, garlic, and oregano, undrained
- 3 cups packaged peeled fresh Baby Carrots, bias sliced
- 1 1/2 cups quick-cooking barley
- 4 cups lower-sodium Beef broth
- Small Fresh Basil leaves (optional)
- In a large Dutch cook ground beef, half at a time, over medium-high heat until browned. Drain well. Return all meat to Dutch oven; stir in the dried basil, pepper, and salt. Let cool.
- Divide cooled meat, tomatoes, carrots, and barley among three 1-gallon resealable plastic freezer bags. Squeeze air from bags, seal, and freeze up to 3 months.
- In a 4- to 5-quart Dutch oven bring broth to boiling; add frozen ingredients. Return to boiling; reduce heat. Simmer, covered, about 30 minutes or until barley and carrots are tender. If desired, top servings with fresh basil.
- 1/4 cup all-purpose flour
- 1/2 teaspoon salt
- 1/2 teaspoon ground black pepper
- 2 - 2 1/2 pounds boneless Beef chuck roast, trimmed of excess fat and cut into 1-inch Pieces
- 1/4 cup Olive Oil
- 1/2 cup chopped onion (1 medium)
- 2 cloves garlic, minced
- 1/2 teaspoon dried thyme, crushed
- 1 14 1/2 ounce can beef broth
- 2 cups water
- 1 cup dry Red Wine
- 4 medium red or yellow potatoes and/or sweet potatoes, cut into 1-inch chunks
- 4 medium carrots and/or parsnips, peeled and cut into 1-inch chunks
- 1/2 cup regular barley
- Beef broth (optional)
- 2 tablespoons snipped fresh parsley (optional)
- In a large bowl combine flour, 1/4 teaspoon of the salt, and 1/4 teaspoon of the pepper. Add meat; toss to coat. In a Dutch oven heat 1 tablespoon of the olive oil over medium heat. Add half of the meat; cook until browned, stirring occasionally. Remove meat from Dutch oven; set aside. Repeat with another 1 tablespoon of the oil and the remaining meat.
- Add onion, garlic, and thyme to Dutch oven. Cook and stir for 3 minutes. Add the one can broth, stirring to scrape up any browned bits from bottom of the Dutch oven. Add the water and wine. Bring to boiling; reduce heat to low. Simmer, covered, for 1 hour.
- Meanwhile, preheat oven to 375 degrees F. In a shallow roasting pan combine potatoes and carrots and/or parsnips. Drizzle with the remaining 2 tablespoons olive oil; sprinkle with the remaining 1/4 teaspoon salt and the remaining 1/4 teaspoon pepper. Toss to coat. Roast, uncovered, for 35 to 45 minutes or until vegetables are tender and lightly browned, stirring once or twice.
- Stir barley into beef mixture. Cook about 35 minutes more or until barley is tender. Stir in roasted vegetables. (To serve today, omit Steps 5 and 6 and continue as directed in Step 7.)
- Cool stew slightly and transfer to an airtight container. Cover and chill for up to 3 days. (Or transfer to freezer containers. Cover and freeze for up to 2 months.)
- To serve, if frozen, thaw mixture in refrigerator for 1 to 2 days. Place thawed or chilled mixture in a Dutch oven and heat over medium heat until bubbly, stirring occasionally. Stir in additional beef broth, if necessary, to reach desired consistency.
- If desired, stir in fresh parsley.