Category Archives: meats

grains, meats

One Pot Beef Stroganoff

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This is an amazing recipe creation and so satisfying to the tastebuds! 😀 I created this recipe based off of this one and it turned out fabulous! It is rich even though it doesn’t have the same creamy texture as the recipe mom used to use with sour cream. This recipe uses coconut milk and is still very rich in flavor! I made it in a covered skillet on the stove and it worked out very well! One recipe serves 4-6, depending on the serving size.

Ingredients:

1 (28 ounce) can of Keystone Beef, drained (reserve the broth in a separate container)

1/2 large onion chopped

1 & 1/2 teaspoon garlic powder

8 ounce package of fresh mushrooms, rinsed well

1 & 1/4 cup beef broth

1/4 cup Bragg liquid aminos

1/4 cup apple cider vinegar

1/2 teaspoon onion powder

1/2 cup coconut milk ( I use Thai Kitchen, full fat)

3 tablespoons tapioca starch

2 tablespoons water

salt and pepper to taste (needs very little if you use liquid aminos)

In a skillet or pan that you can cover, saute the  onions and the garlic powder in 2 tablespoons of olive oil till tender crisp. In a separate container, mix the reserved broth (about 1 cup) and 1/4 cup more of beef broth to make 1 & 1/4 cup. Add the ACV, liquid aminos and onion powder. Pour over the onions in the pan. Add beef (chopped up) and mushrooms. Cook over medium heat for 10 minutes.

Beef stroganoff
Beef stroganoff

In another bowl, mix together the tapioca starch and water. Stir well till it is smooth. Set aside. Shake the can of coconut milk really well. Open and pour out 1/2 cup. After the 10 minutes, slowly stir in the coconut milk, then the tapioca starch. Cover and simmer for 10-15 minutes till thickened, stirring every so often.

Beef Stroganoff
Beef Stroganoff

Serve over cooked brown rice, cauliflower rice, steamed spaghetti squash or zoodles (shredded zucchini).

YUM! 😀

Please share which base you preferred using to pour this over! I’d love to hear your comments!

~Coach Shannon

meats, vegetables

Spaghetti with flair

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Spaghetti With Flair

By: Shannon Beeghley, LPN, NS, CHHC

1 pound of hamburger, thawed

1/2 medium onion, chopped

1  (14.5 oz) can of diced tomatoes with basil, garlic and oregano

1 (6 oz) can of tomato paste

1/2 to 1 cup water

1 tsp garlic powder

1/2 cup celery, chopped

1 medium slim zucchini, quartered and sliced

Add salt and pepper if desired.

Cooked spaghetti noodles

Fry the hamburger and onion together till the meat is brown. Drain excess fat. In a food processor or blender, put the tomatoes, tomato paste and water. Blend well. Add to the meat. Stir in the garlic powder. Add the celery and zucchini. Add more water if needed. Let simmer on medium heat till the veggies are tender crisp. (or simmer to desired tenderness).

Serve on a bed of cooked zucchini noodles. Top with 2 tablespoons of freshly shredded mozzarella cheese.  YUM!

condiments, meats, vegetables

Italian Dressing

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By: Shannon Beeghley, LPN, NS, CHHC

1 & 1/3 cup olive oil

1/2 cup apple cider vinegar

2 TBSP honey

2 tsp. dry mustard (can use prepared mustard too)

1 1/2 tsp. minced onion

1 tsp dried dill weed

1 tsp garlic salt

1/2 tsp black pepper

1/2 tsp dried basil

1/2 tsp Italian seasoning

1/2 tsp dried parsley

1/4 tsp paprika

Mix dressing together in a blender; cover and blend until smooth. Makes approximately 1 3/4 cups.  Drizzle on lettuce salad, cooked quinoa or rice, or on a pasta salad.

Italian Chicken

Shannon's Italian Chicken
Shannon’s Italian Chicken

Put approximately 5-10 pieces of frozen boneless skinless chicken breasts (or can use other pieces) in a 9×13 (or other baking dish)  and drizzle the Italian dressing over it. Chicken does not need to be submerged in the dressing. Bake uncovered for one hour at 300 degrees.  Serve hot. Leftovers make a really good cold chicken sandwich or a good chicken salad mixed with mayo, cheese, pickles etc.

Note: I just made this for a group of 40 people. I had 30 large and small pieces of boneless, skinless chicken breasts in a large foil roaster pan. I made a double recipe of the Italian Dressing and drizzled it over all. It was baked, uncovered, at 350-375 degrees for 2 1/2  hours and was very tender and moist. (I did move the chicken around in the pan a couple times while it was baking since the chicken was overlapping.)

If you have leftover broth, drain it off and bring to a boil in a pan. Add rice or quinoa and cook till the grain is tender.  This is good in any side dish with vegetables!

meats

Turkey Meatballs

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Turkey Meatballs
Turkey Meatballs

By: Shannon Beeghley, CHHC

1 pound ground turkey

3/4 teaspoon dried basil

2/3 teaspoon onion powder

2/3 teaspoon garlic powder

1/3 teaspoon ground mustard

1/8 teaspoon ground black pepper

1 egg

1/8 cup oatmeal (quick oats)

Place all ingredients into a bowl and mix together thoroughly. Form into meatballs. Bake at 350 degrees for 30 minutes or till baked in the middle.  May drizzle with Homemade Barbecue Sauce or eat plain. They are good either way! 🙂

meats

Golden Gravy

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Prep time: 5 minutes
Cooking time: 15 minutes
Yields: 4 people

Ingredients:
1 medium onion, finely diced
1 cup vegetable stock
3 tablespoon olive oil
3 tablespoons whole wheat or potato flour
2 ounces ghee
Sea salt
Freshly ground pepper to taste

Directions:
1. In a skillet, sauté the onion in the olive oil until brown.
2. Add the ghee and lower heat.
3. As the ghee melts, add the flour, stirring constantly to keep it from burning.
4. After the flour browns, add vegetable stock until gravy thickens.

meats

Chai Chicken

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Prep time: 10 minutes
Cooking time: 45 minutes
Yields: 4 people

Ingredients:
4 chicken legs
4 to 5 sliced carrots
Salt and pepper
1 cup coconut milk
2 cups chai tea

Directions:
Preheat oven to 350 degrees. 2.Place chicken and carrots in a casserole dish. Sprinkle with a pinch of salt and pepper. 3.In a pot, combine coconut milk and tea and bring to a boil. 4.Pour over the chicken in the casserole dish. 5.Cover with lid and bake in the oven at 350 degrees for 45 minutes, or until chicken is cooked through. 6.Serve with brown basmati rice and greens. Use coconut milk mixture as a sauce.

Notes:
Chai is the Hindi word for tea. Masala chai, what we know as “chai” is a tea drink of that is brewed in milk with a variety of spices. You can buy chai tea bags or make it yourself by putting shredded ginger, cinnamon powder and ground cardamom seeds in a pot with 2 cups of water, bringing it to a boil. Cook for 2 to 3 minutes to bring out the flavor of the spices, then add tea and stir.

meats

Smoked Turkey with Kale

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Prep time: 10 minutes
Cooking time: 20 minutes
Yields: 4 people

Ingredients:
2 teaspoons olive oil
1 red onion, sliced into thin strips
1 bunch curly kale, sliced into thin ribbons
1/2 pound smoked turkey breast, sliced into bite-size chunks
1/4 cup balsamic vinegar
Sea salt and pepper to taste

Directions:
1. Slowly sauté the onions in oil over medium low heat for 7-10 minutes, until they start to turn light brown.
2. Add kale and stir until wilted, about 3 minutes.
3. Add turkey and cook another 2 minutes until it is warm.
4. Transfer to a serving dish and drizzle with balsamic vinegar and season with salt and pepper to taste.

meats

Cilantro Mango Chicken

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Prep time: 10 minutes
Cooking time: 30 minutes
Yields: 4 people

Ingredients:
2 whole skinless, boneless chicken breasts, split
8 ounces plain yogurt
1 cup cilantro, finely chopped
1/2 cup fresh lime, juiced
Dash of cayenne pepper
1 cloves fresh garlic, minced
1 large ripe mango, peeled, finely diced

Directions:
1. Preheat oven to 375 degrees.
2. Combine1/4 cup yogurt,1/4 cup of cilantro, half of the lime juice, cayenne pepper and garlic. Coat chicken breast with this mixture, marinate for at least 1 hour.
3. While chicken marinates, purée remaining yogurt, 2/3 of cubed mango, 1/2 teaspoon lime juice and 1 cup cilantro in blender.
4. Bake chicken in a glass baking dish for 25-30 minutes.
5. Place chicken on serving plates, pour on sauce and sprinkle with mango and extra sauce on side.
6. Add a sprig of fresh cilantro for garnish.

meats

Apple Rosemary Cornish Game Hens

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Prep time: 10 minutes
Cooking time: 40 minutes
Yields: 2 people

Ingredients:
1 1-3/4 lb. Cornish game hen, halved lengthwise
2-3 apples, peeled and diced
1 cup cranberries (fresh or frozen)
1/2 cup maple syrup
1/2 cup apple juice or cider
2 teaspoons curry
2 twigs fresh rosemary, left whole
Sea salt and freshly cracked pepper

Directions:
1. Preheat oven to 400 degrees.
2. To create sauce, combine the apples, cranberries, maple syrup, apple juice, curry and rosemary twigs in a saucepan over medium-high. Stir frequently, blending all ingredients and bring to a boil.
3. Decrease the heat to low, cover the saucepan and simmer, stirring frequently, until the apple pieces are very soft and berries have broken open and released their juices. This will take about 8-10 minutes.
4. To prepare the hen: Rinse the hen halves and pat dry with paper towels. Sprinkle with salt and pepper. Place the hen halves with rosemary twigs underneath, skin side up, on a foil covered baking sheet. Cover each hen half with sauce, coating generously.
5. Roast the hen halves until golden and their juices run clear, about 25 minutes.
6. Add juice from roasting to sauce and bring to a boil once again, then reduce and simmer for about 3 minutes, allowing it to thicken.
7. Transfer hen halves to plates. Serve with sauce and use rosemary twigs as decoration.