Category Archives for "Lean Beef"

Yes, You can Eat Good at the Holidays

Christmas is a busy time of year. Don’t let it be an excuse to not eat healthy meals prepared at home. My favorite kitchen aid is my crock pot. It serves up delicious meals without a lot of fuss. Plus it makes the house smell good all day while it cooks. Here are three meals when served with a salad will keep you on track nutritionally.

Salsa Style Pork

  • 1 pound pork loin, cut into one inch cubes
  • 1- 20 ounce jar of salsa
  • 1- 4 ounce jar of diced green chilies, drained
  • 1- 15 ounce can of black beans, drained
  • 1/2 cup shredded cheddar cheese
  • Chopped fresh cilantro (optional)

Combine pork loin, salsa, chilies, and black beans in crock pot and mix well. Cover and cook for 6-8 hours on low. Sprinkle cheese and cilantro over top and serve.

Herbed Turkey Breast

  • 2 onions, thinly sliced
  • 2 cups chopped celery
  • 12 baby carrots
  • 4 garlic cloves, minced
  • 1- 4 pound boneless turkey breast
  • 1- 14 ounce can of chicken broth
  • 1 Tablespoon rosemary
  • 1/8 teaspoon sage
  • 1/8 teaspoon thyme
  • 1/8 teaspoon marjoram
  • 1/8 teaspoon oregano
  • 1/8 teaspoon pepper

Place vegetables in the bottom of the crock pot. Top with turkey breast. Combine seasonings and chicken broth. Pour over the top. Cover and cook on low heat for 5-7 hours.

Sirloin Tip Roast with Horseradish

  • 1 teaspoon salt
  • 2 teaspoon garlic powder
  • ¾ teaspoon oregano
  • ¼ teaspoon basil
  • ½ teaspoon pepper
  • ¼pound boneless beef sirloin tip roast, cut in half
  • ½ cup beef broth

Combine seasonings. Spread over roast halves. Place in slow cooker. Add broth. Cook on low 6-8 hours. Remove from cooker. Let stand for 15 minutes before slicing diagonally across the grain. Scoop juices from crock pot into gravy dish. Serve with horseradish if desired.

Enjoy,

Coach Nancy

Egg Roll in a Bowl

We did S3 a few years ago and I acquired a few recipes from my team. I just had to share them again with you. They transport easily. They can be eaten hot out of the pan or served chilled. They work at a pot luck because they both make so much. This is here one of my all-time favorite recipes.

Egg Roll in a Bowl

by Coach Nancy

  • 1 pound ground beef
  • 1 package coleslaw mix
  • 3 stalks celery, chopped
  • 1 medium onion, chopped
  • 3 cloves garlic, chopped
  • 1 teaspoon fresh grated ginger
  • 3-4 tablespoons coconut aminos
  • 1-2 teaspoons rice vinegar

Cook ground beef in a skillet until browned and cooked through. Remove from pan leaving the drippings. Add celery, onion and garlic to the pan and sauté until cooked and softened. Add coleslaw mix and continue to cook for about 15 minutes. Mix ground beef back in. Add the ginger, coconut aminos, and rice vinegar. Allow to simmer for 5-10 minutes and it is ready!

Eating Right at the Holidays

Christmas is a busy time of year. Don’t let it be an excuse to not eat healthy meals prepared at home. My favorite kitchen aid is my crock pot. It serves up delicious meals without a lot of fuss. Plus it makes the house smell good all day while it cooks. Here are three meals when served with a salad will keep you on track nutritionally.

Salsa Style Pork

  • 1 pound pork loin, cut into one inch cubes
  • 1- 20 ounce jar of salsa
  • 1- 4 ounce jar of diced green chilies, drained
  • 1- 15 ounce can of black beans, drained
  • 1/2 cup shredded cheddar cheese
  • Chopped fresh cilantro (optional)

Combine pork loin, salsa, chilies, and black beans in crock pot and mix well. Cover and cook for 6-8 hours on low. Sprinkle cheese and cilantro over top and serve.

Herbed Turkey Breast

  • 2 onions, thinly sliced
  • 2 cups chopped celery
  • 12 baby carrots
  • 4 garlic cloves, minced
  • 1- 4 pound boneless turkey breast
  • 1- 14 ounce can of chicken broth
  • 1 Tablespoon rosemary
  • 1/8 teaspoon sage
  • 1/8 teaspoon thyme
  • 1/8 teaspoon marjoram
  • 1/8 teaspoon oregano
  • 1/8 teaspoon pepper

Place vegetables in the bottom of the crock pot. Top with turkey breast. Combine seasonings and chicken broth. Pour over the top. Cover and cook on low heat for 5-7 hours.

Sirloin Tip Roast with Horseradish

  • 1 teaspoon salt
  • 2 teaspoon garlic powder
  • ¾ teaspoon oregano
  • ¼ teaspoon basil
  • ½ teaspoon pepper
  • ¼pound boneless beef sirloin tip roast, cut in half
  • ½ cup beef broth

Combine seasonings. Spread over roast halves. Place in slow cooker. Add broth. Cook on low 6-8 hours. Remove from cooker. Let stand for 15 minutes before slicing diagonally across the grain. Scoop juices from crock pot into gravy dish. Serve with horseradish if desired.

Enjoy,

Coach Nancy

Get Fit NH’s Fall Beef Stew

Get Fit NH's Fall Beef Stew

by Coach Nancy

I love this recipe because it brings all the beauty of fall and its colors to the stove. It also makes the kitchen smell fantastic. You'll hardly be able to wait to eat it once you smell it cooking!

  • 2 pounds stew meat
  • 32 oz beef stock
  • 2 large carrots, choppe
  • 1 medium onion, chopped
  • 2 cups Brussels sprouts, cut into halves
  • 1 large sweet potato, chopped
  • 2 tablespoons Adobo seasoning (it's a mix of garlic, onion, pepper, oregano, bay, turmeric, and sea salt)

Place all ingredients in a large pot and cook on low for 2 to 3 hours. Better yet, place all ingredients in a crock pot in the order they are listed and cook on low for 8 hours. Yummy!

 

Pumpkin Shepherd’s Pie

Pumpkin Shepherds Pie
Recipe Type: Main Dishes
Author: Coach Nancy
The recipe is sent in by rock star Sara. Sara plans each week’s meals. When I saw this recipe on her plan, I just needed to know the recipe. Here’s what Sara said: “The pumpkin shepherd’s pie is yummy–it’s adapted from The Fresh 20 cookbook. Jason and I (and the kids) get a good dinner plus a good sized lunch out of it.”
Ingredients
  • 1 tablespoon coconut oil
  • ½ medium onion, rough chopped
  • 3 garlic cloves, minced
  • 1 inch piece of ginger, grated
  • 2 medium carrots, peeled and chopped
  • ½ teaspoon cumin
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • ¼ teaspoon paprika
  • 1 lb ground turkey or ground beef
  • 2 cups baby spinach
  • 3 large egg whites
  • 2 cups roasted pumpkin
  • ¼ teaspoon cayenne pepper
  • ¼ teaspoon salt
Instructions
  1. Preheat oven to 350.
  2. Heat oil in medium skillet over medium-high heat.
  3. Add onion, garlic, ginger, and carrots, and sauté until slightly browned, about 5 minutes.
  4. Season with cumin, salt, pepper, and paprika.
  5. Add meat and brown.
  6. Toss in baby spinach to wilt, and transfer to a greased 8×8 inch baking dish.
  7. Using a handheld mixer, whisk egg whites in a large bowl until stiff.
  8. In a medium bowl, combine the pumpkin with the cayenne and salt.
  9. Fold the egg whites into the pumpkin, then spread the topping over the filling.
  10. Bake for 20 minutes until golden on top.
Notes
*Chef Sara’s notes: I made the topping with the eggs the first time, but haven’t since. They make it nice and light and fluffy on top, but even without them it still tastes good. Also, I use various types of winter squash in place of the pumpkin all the time, and I probably use closer to 3 cups.

 

Sweet Potato Sliders

Sweet Potato Sliders
Recipe Type: Main Dishes
Author: Coach Nancy
Ingredients
  • 2 large sweet potatoes
  • 1 tablespoon extra virgin olive oil
  • Salt & pepper
  • 1½ pounds ground turkey or lean ground beef
  • 1 teaspoon garlic salt
  • 1½ teaspoons steak seasoning
  • 3-4 slices cooked bacon
  • Lettuce torn into small pieces (slider size)
Instructions
  1. Preheat oven to 400 degrees.
  2. Slice sweet potatoes into ¼ inch to ½ inch thick slices.
  3. Drizzle with olive oil and season with salt and pepper. Roast in oven for 20-30 minutes, flipping halfway through. You want edges to be slightly crispy.
  4. While potatoes are roasting, mix ground turkey (or ground beef) with garlic salt and steak seasoning.
  5. Shape into 8 to 10 mini patties (about ¼ cup meat each). Remember these are small patties. Look at the size of your sweet potato slices to judge what size to make each patty. The slices will be the bun.
  6. Place patties on a well-heated grill, flipping after 3-4 minutes, and cook until cooked through (and desired done-ness).
  7. Assemble burgers, placing a mini burger in between two roasted sweet potato slices. Garnish burgers with lettuce, bacon, guacamole, and/or mustard.
  8. Be creative. What do you like on your burger?
Notes
Note: I used McCormick Grill Mates Montreal Steak Seasoning.

 

Food Prep Friday: Homemade Taco Seasoning

Food Prep Friday: Homemade Taco Seasoning
Cuisine: Mexican
Author: Coach Nancy
Why bother with homemade when you can just buy the packaged? It’s time for you to let your creativity shine! Start with the basic recipe, but then add and subtract as you wish. A little less heat? Reduce or leave out the red pepper flakes. Want to reduce salt? You can do that too. Have fun!
Ingredients
  • 2 tablespoons chili powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon crushed red pepper flakes
  • 1/2 teaspoon dried oregano
  • 1 teaspoon paprika
  • 3 teaspoons ground cumin
  • 1 teaspoon sea salt
  • 2 teaspoons black pepper
Instructions
  1. Mix in a small bowl and put into an airtight container. The ingredients will stay fresher in the fridge. Use 3 tablespoons of seasoning per pound of cooked meat.

 

Food Friday: “Forget the Pasta” Roast

“Forget the Pasta” Roast
Recipe Type: Main Dishes
Author: Coach Nancy
When we decide what we are fixing for dinner, many of us first think of what bread, pasta, or rice to center the meal around. Forget the pasta! Center your meal around protein instead! Protein is a necessary component to a healthy diet. It’s packed with the building blocks your body needs to repair, recover, and build itself strong. This delightful meal is centered around the roast. Before it is even cooked, it looks grand (as you can see). A side salad served alongside this roast is all that’s needed to complete the meal.
Ingredients
  • 4 cloves garlic, minced
  • 1 tablespoon dried rosemary, crushed
  • 1 teaspoon salt
  • ½ teaspoon pepper
  • 1 beef tri-tip roast (2 to 3 pounds)
  • 4½ teaspoons olive oil
  • Red onion, cut into 1-inch pieces
  • Baby carrots
  • 2 medium yellow peppers, cut into 1-inch pieces
  • 1 large sweet onion, cut into 1-inch slices
  • Fresh parsley
  • Bay leaf
Instructions
  1. Preheat oven to 425°.
  2. Combine the garlic, rosemary, salt, and pepper; set aside 4 teaspoons of this mixture.
  3. Rub the remaining mixture over roast and place in a shallow roasting pan.
  4. In a small bowl, whisk reserved herb mixture with oil.
  5. In a large resealable plastic bag, combine the red onion, carrots, yellow peppers and sweet onion; add oil mixture. Seal bag and toss to coat.
  6. Arrange vegetables around roast. Add fresh parsley and a bay leaf to pan.
  7. Bake uncovered at for 30 to 60 minutes or until meat reaches desired doneness (for medium-rare, a meat thermometer should read 145°; medium 160°; well-done 170°).
  8. Transfer roast and vegetables to a warm serving platter. Let stand for 10-15 minutes before slicing.

 

Coach Dean’s Spicy Shredded Beef

Coach Dean’s Spicy Shredded Beef
Recipe Type: Main Dishes
Author: Coach Dean
Ingredients
  • 3-4 pound chuck roast
  • 2 tablespoons chili powder
  • 1 tablespoon cumin
  • 1 tablespoon onion powder
  • 1 tablespoon garlic powder
  • Salt and pepper
Instructions
  1. Blend the spices together to create a rub. Slather it into the roast, rubbing it into the meat. You’ll get messy, don’t worry it washes off.
  2. Place the roast in the crockpot for 5 or 6 hours, shred it up and serve with some tomatoes, lettuce and maybe a little guacamole. That should work!
  3. P.S. – As far as the time in the kitchen, 15 or 20 minutes tops – not much at all!

 

 

Beef, Chicken, Shrimp, or Salmon Stir-Fry

 

Beef, Chicken, Shrimp, or Salmon Stir-Fry

Recipe Type: Main Dishes
Author: Coach Nancy
Ingredients
  • 6-8 ounce of thinly sliced chicken breast, sirloin, shrimp, or salmon (or mixture)
  • 1 cup of broccoli
  • 1 cup of sliced bell peppers (red, green and yellow)
  • ½ cup of mushrooms
  • ½ cup of bean sprouts
  • ¼ cup of water chestnuts
  • 1 Tablespoon of sesame oil (if using beef, use coconut oil)
  • Asian Sauce (mix all ingredients):
  • 1 Tablespoon low sodium soy sauce
  • 1 green onion, diced
  • 1 teaspoon white wine
  • Fresh grated ginger to taste (you can buy this in the spice aisle pre-grated, but it is not the same)
  • 1 mashed garlic clove
Instructions
  1. Heat oil in seasoned skillet, seasoned wok, or nonstick pan over medium-high heat until hot.
  2. Add meat until 80% cooked. Remove from pan and keep hot.
  3. Add vegetables in the order listed above, stirring constantly.
  4. Once vegetables have cooked slightly, add meat and mix until finished.
  5. Add Asian sauce once meat is cooked, and stir one last time before serving.