01/27/15- Paula's Eating/Exercise Journal: Thursday

by Paula (Clean Eating Expert) 28. January 2014 06:27

I found a recipe in the Clean Eating Magazine that uses bison meat.  I eat bison meat instead of sirloin steak because it is a very lean cut.  It mad e me think about how you can clean up your diet using unusual alternatives.  If a recipe calls for sour cream I use 0% Greek yogurt.  On a turkey sandwich I will use pesto sauce instead of mayo.  Pesto is made with olive oil which is a ‘healthy fat’ versus the hydrogenated oils often used in most mayonnaise products.  I use quinoa or brown rice when they call for white rice (white rice is not healthy for you like the high-protein alternative of quinoa or brown rice).  I make a dipping sauce for tuna steak from non-fat vanilla yogurt and wasabi paste.

Be creative.  Cooking is about experimenting.  If it doesn’t work out 100% delicious every time, that’s okay.  Tweek what you didn’t like, and try again, but keep searching for those healthy alternatives.

 


******** Bison Stew ********

2 tsp olive oil

¾ lean bison or beef stew meat cut into 1” cubes

1 medium onion, diced

1 shallot diced

1/4 tsp dried thyme

¼ tsp all spice

¼ cup balsamic vinegar

1 bay leaf

2 medium carrots-peeled and diced

1 medium parsnip, peeled and diced  **my kids didn’t like the sweet flavor of the parsnips.  I’d leave them out next time.

1 medium russet potato

½ cup frozen peas

Sea salt/pepper to taste

1.       Heat a medium saucepan on medium-high heat and add oil to coat the pan.  Add half of meat and cook for 5-7 minutes turning to brown all sides.  Transfer browned meat to a rimmed plate, then repeat with remaining meat and set aside.

2.       Reduce heat to medium-low and add onion and shallot.  Cook, stirring occasionally, for about 10 minutes, until onions are soft.  Add thyme and allspice , stirring 30 seconds.  Add vinegar, then increase heat to medium-high and cook for 1 minute, until most of the liquid evaporates.

3.       Return meat to pan, adding 3 cups water and bay leaf.  Bring mixture to a simmer then cover and reduce heat to low.  Let simmer about 1½  hours, until meat is tender.  Remove and throw bay leaf away.

4.       Remove 1 cup liquid and vegetables (I left some of them in for a chunky stew appearance) and transfer to a blender.  Puree vegetables and liquid until smooth.  Return puree to pan, add peas and cook on low until it is heated throughout (about 5 minutes).   Season to taste with salt and pepper.

-for my family, I served over egg noodles, but it would be delicious over brown rice or whole wheat rotini.

Nutrients per 1-cup serving: Calories 223, Total fat: 4, sat fat: 1 g, sugars: 5, protein: 21 g, sodium: 102 mg, Cholesterol: 60 mg.

  Thursday 01/27/11- Workout Diary:

P90X- Back/Biceps- 50 min 

Thursday 01/27/11- Food Diary:

Breakfast-

organic steelcut oatmeal (150 cal)

small banana ( 60 cal)

A.M.  Snack-

whole wheat tortilla, with peach salsa and  (125 cal)

Lunch-restaurant

large salad with pecans, gorganzola, pears, olive oil vinegrette (200 cal)

shrimp, grilled, no oil (70 cal)

 P.M. Snack-

apple (67 cal)

small portion of bison stew that I made for my family *(110 cal)

Dinner-

5 oz chicken breast (285 cal)

2 cups onion and brussel sprouts, mushroom, EVOO (130 cal)

1 sweet potato (130 cal)

Dessert-

0% greek yogurt, 1/2 cup bluberries (110 cal)

TOTAL CALORIES-1427

* see the blog for the receipe

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Paula's Healthy Living

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