Sunday, November 28, 2010

Recipe of the week

Coffee-Braised Pot Roast
1 four pound beef chunk roast, trimmed of fat
Fresh ground pepper to taste
4 teaspoons extra-virgin olive oil, divided(try to use only 1/2 of the oil to reduce the fat)
2 large onions, halved and thinly sliced(4 cups)
4 cloves garlic, minced
1 teaspoon dried thyme
3/4 cup strong brewed coffee
2 tablespoons balsamic vinegar
2 tablespoons cornstarch mixed with 2 tablespoons water

Preheat oven to 300 degrees F. Season beef with salt and pepper. Heat 2 teaspoons oil in a dutch oven or pot over medium-high heat. Add beef and cook, turning from time to time, until well browned on both sides, 5-7 minutes. Transfer to plate.
Add the remaining 2 teaspoons oil to the pot. Add onions, reduce heat to medium and cook, stirring often until softened and golden, 5-7 minutes. Add garlic and thyme; cook, stirring for 1 minute. Stir in coffee and vinegar; bring to a simmer. Return the beef to the pot and spoon some onions over it. Cover and transfer to the oven.
Braise the beef in the oven until fork-tender but not falling apart, 2 1/2-3 hours. Transfer beef to a cutting board, tent with foil and let rest for about 10 minutes.
Meanwhile, skim fat from the braising liquid; bring to a boil over medium-high heat. Add cornstarch mixture and cook, whisking, until the gravy thickens slightly, about 1 minute. Season with pepper. Carve the beef and serve with gravy.
252 calories; 6g fat; 2g saturated; 6 mono; 67mg cholesterol; 4g carbohydrate; 32g protein; 0g fiber; 99mg sodium; 49mg potassium
This is a great, clean dinner recipe. I added a mixed green salad and Israel couscous for a side. CLEAN AND MEAN, Trainer Todd

Wednesday, November 10, 2010

Trainer Toddism of the Week

"Envision the exercise movement, then become it!"

Recipe of the week

Hearty Lentil Soup
1 cup dried red lentils
2 tbsp olive oil
1 yellow onion, chopped
1 red bell pepper, chopped
1/4 tsp cumin
1/4 tsp red pepper flakes, ground
1/4 tsp cup whole grain or brown rice
1 tbsp fresh lemon juice

Rinse lentils and pick through, discarding any debris or small stones and strain. Heat oil in a large pot over medium-high heat, Add onion and bell pepper and saute' for about 5 minutes or until brown. Stir in cumin and red pepper flakes and cook for 1 more minute. Add 4 cups water, lentils, and rice. Bring to a boil. Reduce heat to low, cover and cook for 20 minutes. Stir and cook for an additional 30 minutes. Before serving stir in lemon juice.
Nutrients per 1 cup serving:
Calories 290
Total fat 9g, Sat fat 1g
Carbs 41g
Fiber 9g
Sugars 4.5g
Protein 14g
Sodium 248mg
Cholesterol 0mg

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