Do Cuban's Really Eat Old Clothes?

The first time I made a Cuban meat stew called Ropa Vieja, a Hispanic friend of mine emailed me and said that Ropa Vieja translates to mean "Dirty or old clothes".  Hmmm....I have no idea why such a delicious stew would be called that, but don't let it stop you from trying this delicious recipe!  I serve it with a side of Black Beans and Rice for a really filling dinner!

Ropa Vieja (Cuban Meat Stew)


Ingredients:
For Ropa Vieja
2 Tbsp. Extra Virgin Olive Oil
2 1/2 lbs. steak cut in strips or chunks
Goya Adobo seasoning with Pepper
2 Lg. onions, chopped
1 orange pepper, chopped
1 zucchini, sliced and halved
1 jar Goya Sofrito tomato base (found in International Foods Aisle)
3 tsp. minced garlic
1 can  diced tomatoes with green pepper, onion and celery
1 packet Goya Sazon seasoning with Coriander & Annatto (found in International Foods Aisle)
1 14 oz can of low sodium beef broth
1 cup plus 2 oz. water
1/4 tsp. ground pepper
1 tsp. dried cilantro or 1 Tbsp. fresh chopped cilantro

For Black Beans & Rice
1 bag cook in the bag white or brown rice
1 (10.5 oz) can of black beans, drained and rinsed
2 Tbsp. EVOO
1/4 cup Goya sofrito tomato base (or 1/4 cup Ropa Vieja broth)
1 packet Goya Sazon
1 small onion chopped
1 small green pepper chopped


Directions: Ropa Vieja

1.  Lightly sprinkle Adobo seasoning on meat (not too much...it's salty) and sautee meat in EVOO over medium heat in batches until browned.  Transfer to plate.
2.  Add onions, peppers and zucchini - cook veggies until tender, approx. 10 minutes.
3.  Add sofrito and garlic and cook another minute.
4.  Stir in beef broth, water, diced tomatoes, Sazon, and pepper.  Bring to boil.
5.  Return beef to pot, lower to med-low heat and simmer, covered, stirring occasionally until meat is fork tender about 1 1/2-2 hours.  Add additional water in 1/4 cup increments, as needed if pot becomes dry or if stew is too salty.
6.  Add cilantro
Serve with Rice and black beans.

Directions for Black Beans and Rice:

1.  cook rice according to package directions, set aside.
2.  cook onion, green pepper and minced garlic in EVOO over medium heat until tender
3.  add rinsed and drained black beans to onion and green pepper
4.  Add rice
5.  Add sofrito (or ropa vieja broth) and Sazon and mix until all rice is coated.
6.  Serve and enjoy :)

Notes and Tips:

1.  I used a thin cut of top round steak...you can also use flank steak, skirt steak or chuck.
2.  Zucchini is not an "authentic" part of the ropa vieja, but I just love how it tastes in this recipe.  You can also add red pepper, or green pepper.
3.  most ropa vieja recipes use tomato sauce instead of diced tomatoes.  I love the chunks of tomatoes and that is why I used the diced tomatoes.
4.  Adobo and Sazon are very salty...that is why I suggest using a low sodium beef broth.  Also feel free to add water while stew is cooking if it is too salty for your taste. It will change the flavor somewhat, but you can omit the Adobo and Sazon if you have to be super sodium conscious.  Just be sure to add coriander and more back pepper separately.
5.  If you like a hotter stew, you can add cayenne pepper or jalapenos.

These Aren't Your Grandmother's Cucumber Sandwiches!

One of my favorite raw vegetables hands down is cucumber!  It's fresh, crisp, delicate flavor screams SUMMER to me...even as I look out the window at the snow that just fell (welcome Spring?). A year ago I attended a luncheon a friend hosted and she offered little cucumber sandwich wedges that she made...they were soooo yummy!  So I decided to see if I could make a healthful version as a lunch/snack and this is what I came up with.  Cut in half it makes a great, low calorie sandwich...cut in wedges it makes a great snack or appetizer.  I always get rave reviews when I serve these...and my two kids request them for lunch all the time!  One cucumber sandwich has about 180 calories (100 for sandwich thin, 70 for 2 Tbsp of cream cheese, and 10 for cucumber.) :)

Cucumber Sandwiches

1-2 Tbsp. Chive and onion cream cheese, 1/3 less fat. (feel free to use no fat for even more calorie savings..I personally do not like it)
1 Arnold Select Sandwich Thin (I used whole grain white, but I also love the multi grain)
1 small cucumber
dried dill

Open sandwich thin.  Spread cream cheese on sandwich thin.  Peel and slice cucumber about 1/4 inch thick.  Arrange 4-5 slices around sandwich thin.  Sprinkle dill to taste.  Top with other slice of sandwich thin and cut to serve.  Eat and enjoy!

Notes:
I rarely use 2 full Tbsp of cream cheese, so I don't feel too guilty treating myself to regular or 1/3 less fat cream cheese.
On occasion I have added pepper or a really good seasoning salt (very light).  My son suggested adding a slice of tomato...I have yet to do that, but if my 8 year old wants to eat a cucumber tomato sandwich...how can I say no to that healthy lunch???  I'm just super proud he thought of it!!

Singapore Shrimp...

This is a great sweet and spicy shrimp dish.  In the picture I had added a bag of steam-in-the-bag stir-fry vegetables to the recipe on the request of my husband.  I did not include it in the recipe below, but you can certainly do that before if you want to try it that way....it turned out really good!  Just steam according to package direction and empty into the shrimp mixture and stir until well coated before serving over rice.  This is a gluten free recipe.  I recommend using Argo cornstarch.

Ingredients
1 bag boil in a bag brown rice (or 1 cup if using a rice cooker)
1 package soybeans in the pod (edamame)
4 portions raw or cooked shrimp (about 1 lb.)
1 1/2 tsp Argo cornstarch
1/8 tsp white or black pepper
1/4 cup reduced sodium chicken broth
1/4 cup ketchup
2 Tbsp lite soy sauce
2 Tbsp rice vinegar
2 Tbsp. chili garlic sauce (found in Asian food section)
2 tsp olive oil
6 cloves garlic minced
1 tsp. ground ginger
1 small onion diced
1/4 cup egg substitute or 1 egg scrambled

Directions

1. prepare rice according to package directions
2.  while rice is cooking, prepare soybeans (edamamme) according to package directions.
3.  In a medium bowl stir together shrimp, cornstarch, and pepper. Set aside
4.  In a small mixing bowl combine chicken broth, ketchup, soy sauce, rice vinegar, and chili sauce. Set aside.
5.  Heat oil in wok or sautee pan over high heat.  Add garlic, ginger and onion; stir-fry for about 30 seconds. Add shrimp mixture to wok and stir-fry another 2 minutes.  Then add the chicken broth mixture and stir-fry another 1-2 minutes.
6.  While stirring, slowly pour the egg into shrimp mixture.  Continue to cook, stirring constantly, for another 30 seconds or until egg appears done.
7. Divide rice into 4 portions.  Spoon a portion of shrimp over each serving of rice.  Place a fourth of the soybeans on each plate.  Serve and enjoy.

Note and Tips:
1.  I have added a bag of stir-fry vegetables on occasion to make this a heartier meal (see picture above).
2.  add a jalapeno for a little heat
3.  the chili sauce comes in different flavors....hot, sweet, garlic....try the one you like. :)
4.  the recipe originally called for a shallot in place of where I put onion...I never have shallots on hand so I amended the recipe.  Go ahead and try it with shallots...some day I will, too, if I remember to buy some. :)
5.  I like my edamame sprinkled with sea salt...such a yummy snack in addition to a healthy dinner side.
6.  To make this more authentic try using jasmine rice (about 1 cup uncooked),

Asian Toasted Sesame Chicken Salad

I am notoriously set in my ways.  I order the same thing every time I go to a restaurant because I'm afraid to try something new.  It's just too easy to sit in my comfort zone and watch other people discover new things.  Well, one of the things that seems to sabotage me on any new diet or lifestyle is getting bored because I'm eating the same things meal after meal.  It's just too easy to pick out the one or two good recipes I like and forget the rest because the ingredients are "weird" or I don't have those ingredients on hand so I never try the recipe to begin with.


This time around, to avoid the "three meal rut" as I call it, I actually opened my recipe books and websites and created my shopping list around meals I wanted to try...before I even got started!  Wow....what a difference that has made in trying new recipes and "opening my horizons".

In an attempt to get out of my lunchtime comfort zone of turkey sandwiches or light chicken cesear salad, I found this recipe for Asian Toasted Sesame Chicken Salad.  I wasn't sure about the mandarin oranges (I love them...but wasn't sure if I'd love them in a salad) or the chow mein noodles, but I decided to give it a try.  I am so happy I did!  It was quick and easy, and both the hubby and I loved it...when a couple of the cops at dinner asked my hubby what yummy thing the wife made him, I knew I did OK to pique the interest of that tough, take out eating crowd. :)

Asian Toasted Sesame Chicken Salad

Ingredients

1 bag salad mix or head of lettuce (your choice...I like romaine)
1 can (11 oz) mandarin oranges
1 pkg. Butterball Everyday Grilled chicken strips (pre-cooked 6 oz)
2 Tbsp Kraft Lite Asian Toasted Sesame dressing & marinade*
1/4 cup crispy chow mein noodles

Directions

Combine all ingredients except noodles in a salad bowl and toss to coat.  Garnish with chow mein noodles. Serve and enjoy! :)

*I bought the wrong salad dressing when I went shopping because I wasn't paying attention, so the dressing pictured is the regular dressing.  It has 90 calories for 2 tablespoons...not horrible, but you will definitely shave some calories (a.k.a. fat calories) off if you use the Lite dressing...and the lite tastes pretty darn close to the regular, so it will still taste as good.  :)

Great Starts...How About a Smoothie?

A Note From The Bonnie Lass:  This is not an endorsement of, or advertisement for, any nutritional product or company.  I am simply sharing my personal expereinces here with products that I have used.  If you use a product not mentioned here...GREAT!...keep using it!  I firmly believe that with the lack of nutritional value in our diets today, along with the depletion of nutrients from our soils reducing the nutritional value of the foods we grow, everyone needs nutritional support in the form of supplementation on a daily basis for optimal health and wellness. :)


My family takes a nutritional supplement called Reliv that we have had amazing results with.  I use the Reliv as a basis for my smoothie recipes since Reliv is consumed in shake form, but you can use the protein powder of your choice in these recipes.  For those who have little or no experience with protein powders,  I am a big supporter of and a believer in the nutritional quality of Reliv, but over the years I have also used (and liked) several others...my two favorites being Nature's Plus Spiru-Tein powder (found online and at most health food stores) and EAS brand protein powder (found at most retailers like GNC and Walmart). Most of my recipes use either chocolate or vanilla flavored powder. :)  I know there are also several other companies that offer nutrition in shake form...whatever one you choose you need to consume it daily to really make a difference in your health and wellness.  Varying the taste and textures will keep you from getting bored. :)

I am going to list the ingredients for several different smoothies by name.  The directions for making them are the same for all. :)

Ingredients

Jimmy's Favorite Smoothie (contains peanuts)
1 scoop Reliv chocolate Kid's NOW (or chocolate flavored powder of your choice)
6-8 oz. skim milk
a handful of frozen raspberries
1 tsp. peanut butter

Cookies and Cream

8 oz. cold water
1 serving vanilla protein powder
1/4 cup Cool Whip lite
6 ice cubes
3 chocolate wafer cookies

Sparkling Orange Smoothie

8 oz. diet orange soda
6 oz. light or fat free orange-flavored yogurt
1 scoop vanilla protein powder
1/2 orange, peeled
6 ice cube

Blackberry Smoothie
8 oz cold water or skim milk
1 scoop vanilla protein powder
2 Tbsp frozen OJ concentrate
10 frozen blackberries
3 ice cubes

Apple Pie A la Mode Smoothie

6 oz unsweetened apple juice
2 oz cold water
1 scoop vanilla protein powder
1/2 tsp butter buds
1/4 tsp cinnamon
6 ice cubes
2 Tbsp lite cool whip for garnish, sprinkle with additional Cinnamon

Frosted Key Lime Pie
8 oz cold water
1 scoop vanilla protein powder
3 Tbsp limeade concentrate
6 ice cubes

Strawberry Banana Smoothie
8 oz cold water or skim milk
1 scoop vanilla protein powder (or use chocolate if you like chocolate covered strawberries or banana :)
1 small banana
6 frozen strawberries

Pina Colada Smoothie
8 oz cold water or skim milk
1 scoop vanilla powder
2-3 Tbsp. crushed pineapple
1-2 drops coconut extract


Directions

Mix all ingredients in blender or bullet (highly recommend the single serve bullet blenders..I have a GE that I love!)
Serve and Enjoy.

Notes: To totally open up your smoothie world, try adding a 4-6 oz container of flavored fat free yogurt along with your shake powder and a little water or milk....the possibilities are endless with all the yummy flavors of yogurt today. As always....keeping frozen fruit on hand is a great way to add additional flavor or give your shake a frozen feel....simply add a handful of frozen fruit of your choice (strawberries, raspberries, peaches, blueberries, etc.) to your shake and enjoy! :)

Breakfast Burrito

One of the biggest "dieting" mistakes I make is to not eat breakfast.  Usually my idea of breakfast is several cups of coffee...not exactly healthy. Not only is it not healthy, but it can be an expensive choice for me, because usually by the time I'm picking up my daughter from preschool at noontime, I'm starving and very willing to stop and grab a bite to eat out...

This morning I decided to bring back breakfast!  I made this simple breakfast burrito which was delicious and didn't take a lot of time.  At 395 calories, it was a total winner! Please note:  I had started eating the burrito in the picture below...your burrito will be bigger. LOL  :) I am also "learning" the tricks for good food photography, so I apologize for the pictures not looking the best.  I'll get there!

Ingredients
 2 eggs (or equivalent egg beaters)
1/4 cup diced onion
1/4 cup grated cheddar or Mexican blend cheese (use reduced fat cheddar for even more calorie savings)
2 Tbsp. Paco de gallo sauce (can also use chunky salsa or salsa verde)
1 burrito size flour tortilla

Directions
 1. Spray a medium frying pan with Pam cooking spray.  Add onion and cook until tender.
 2.  In small bowl scramble 2 eggs, adding 1-2 Tbsp. water to thin.  Pour over onion and scramble, approx. 2-3 minutes.
3.  when eggs are almost done sprinkle cheese over and continue to heat until melted, another 1-2 minutes.
4.  spread paco de gallo sauce on tortilla. Spread egg mixture over paco de gallo and roll up tortilla.
5.  serve and enjoy. :) 


 Notes and Tips:

1.  for a healthy alternative to eggs use egg beaters or egg whites.
2.  feel free to add cilantro, garlic, pepper...any spices you like.
3.  I used shredded Mexican blend cheese from shop rite at 100 calories for 1/4 cup.  Try using reduced fat cheddar to lower calorie content even more.
4.  I used a plain flour tortilla...feel free to look into whole wheat or low carb options.  Be careful you purchase burrito size...NOT wrap size (wrap size are bigger and about 110 more calories a wrap.)
5.  you can garnish with a teaspoon of sour cream for an additional 15 calories...less if using light or fat free sour cream.
6.  feel free to use 1 egg (for 70 fewer calories) and add more veggies like colorful peppers, mushrooms, spinach, avocado...whatever you like! I have not been to the farmer's market yet today, so my produce drawer is currently empty except for a few green apples, thus the reason my burrito is a little "plain". :)

"Since you get more joy out of giving joy to others, you should put a good deal of thought into the happiness that you are able to give."  - Eleanor Roosevelt
     

Italian-Style Turkey Burgers

Ingredients

1 lb. ground turkey
1/2 cup marinara sauce
1 tsp. basil
2 tsp. minced garlic
1/2 cup Parmesan cheese
2 tsp. dijon mustard
salt and pepper to taste
2 tsp oilve oil
**1 loaf Italian bread (multi-grain Italian bread is a yummy, healthy choice)
2 cups prepared marinara sacue
4 slices reduced fat provolone cheese
**Omit the Italian bread to make this a gluten free meal!

Directions

1. Preheat broiler, preheat grill or griddle
2. In a medium mixing bowl  combine ground turkey, marinara sauce, 1/2 cup Parmesan cheese, basil, garlic, dijon mustard and salt and pepper.
3.  slice Italian bread into equal 1" think slices.  Arrange on a cookie sheet sprayed with olive oil cooking spray. Spray top of bread with olive oil spray.
4.  form mixture into flat meatballs to match the number of slices of bread you have and plave on hot grill or griddle.  Cook until no longer pink in center, flipping occasionally.
4.  while turkey is cooking, place Italian bread under broiler until lightly toasted, approx. 3 minutes.
5. Top each toasted bread slice with a cooked turkey "burger", cover with marinara sauce and a piece of provolone cheese.  sprinkle with Parmesan cheese.  Place under broiler until cheese melts and sauce is warmed through, approx. 3 minutes.
6. serve and enjoy.

Welcome!

As I embark on a more healthy lifestyle for my family, I am discovering more and more recipes that are both good to eat and good for you.  I decided to start this blog as an easy way of sharing some of these recipes.  I can't promise that I'll post often, but I hope I might post something that you will enjoy feeding to your family. :)