Hearty Beef Stew

2 pounds lean beef, cut into 1 inch cubes
1 onion, chopped
3 cloves garlic, minced
1 tsp thyme
1 tsp oregano
1 tsp marjoram
1 tsp basil
1 bay leaf
1 tsp black pepper, freshly ground
4 cups water
1 cup red wine
1 cup celery, chopped
4 cups potato, chopped
2 cups carrots, chopped
8 oz. mushrooms, chopped

In non-stick dutch oven or large pot, sear beef over medium high heat, stirring to brown on all sides. Add onion and garlic plus 1 tsp water and continue cooking until onion is translucent and softened. Add spices, stirring quickly to coat for 1 minute. Add water, wine and 2 cups potatoes. Bring to boil. Reduce heat to low. Simmer uncovered 3-4 hours, stirring occasionally, until potatoes begin to break down and dissolve, thickening broth. Add remaining potatoes and additional vegetables, as well as additional 1-2 cups water if necessary. Return to boil and cook over low heat for another hour, or until vegetables are tender.

Broiled Fish Roll-Ups

1 1/2 pounds orange roughy
1/4 cup celery, chopped
1/4 cup mushrooms, chopped
1/4 cup onion, chopped
1/4 cup cooked spinach, chopped
1/2 tsp thyme
1/2 tsp black pepper, freshly ground
lemon juice

Preheat broiler. Rinse fish and pat dry. Combine celery, mushrooms and onions with 1 tsp water in non-stick pan and cook over medium heat until soft and translucent. Remove from heat. Add spinach, thyme and black pepper. Mix well, adding water to moisten if necessary. Divide mixture on fillets. Roll up fish and fasten with toothpicks. Place rolled fillets on broiler. Sprinkle each with lemon juice. Place rack under broiler 4-5 inches from heat. Cook 5-7 minutes, turn carefully and cook 5 minutes more, or until fish flakes easily with a fork.

Stuffed Peppers

8 green peppers
1 pound lean ground beef
1 onion, chopped
4 cups rice, cooked
2 cups mushrooms, sliced
2 cloves garlic, minced
1/2 - 1 cup tomato sauce (sodium-free)
1/2 tsp paprika
1/2 tsp rosemary
1/2 tsp oregano
1/2 tsp basil
1/2 tsp black pepper, freshly ground

Slice off tops of peppers and reserve. Remove core and seeds then steam peppers for 7-9 minutes. Set aside. In a large bowl, combine rice and herbs. Mix thoroughly. In large, non-stick pan, saute onion, mushroom, garlic and ground beef over medium heat until fully cooked. Stir into rice mixture. Place green peppers in non-stick baking dish. Fill each pepper with meat/rice mixture and cover with pepper tops. Additional meat/rice mixture can be placed around peppers. Cover dish with foil and bake for 1 hour at 350.

Healthy Jambalaya

3 lbs. boneless, skinless chicken breast
1 c. chicken broth (sodium free)
1/2 c. chopped onion
1/2 c. chopped celery
1 green pepper seeded, chopped
1 c. white wine
1/2 tsp. basil
1/2 tsp. thyme
1 bay leaf
1/2 tsp. black pepper
1/4 c. fresh parsley, chopped
1 c. uncooked rice
1/2 c. cooked shrimp
2 tomatoes, diced

Combine broth, onion, celery, pepper, wine, and spices in a saucepan. Bring to boil, stirring often. Remove from heat.
Place rice, chicken, shrimp, and tomato in a large casserole dish. Pour herb mixture into casserole, making sure that all the rice is covered.
Cover and bake 30 minutes at 350 degrees. Turn off oven, but leave casserole dish in for an additional 15 minutes.

BBQ Chicken Wraps

1 large green pepper, cut into strips
1 large red pepper, cut into strips
1 large onion, thinly sliced
1 lb boneless skinless chicken breast, cut into strips
1/2 cup BBQ sauce
4 10 in. whole wheat tortillas, warmed
1 cup shredded cheddar cheese

Cook, stirring often, peppers and onions in large nonstick pan on medium high heat for 3-4 minutes. Add chicken; cook an additional 3-4 minutes is cooked through stirring often. Stir in BBQ sauce; cook an additional 3 minutes or until chicken is done.

Spoon chicken mixture into tortillas. Top with cheese. Roll up and cut in half.

Makes: 4 servings (2 halves each)

Prep Time: 15 (plus 10 minutes to cook)

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Prairie Land Pot Roast

From: Kraft Food & Family
Prep Time: 20 min

1 Boneless Beef Shoulder Pot Roast (2 lb.)
1/2 Tsp. Salt
1/4 Tsp. Pepper
1 Bottle (8 oz.) Kraft Catalina Dressing, divided
2 Large Onions, sliced
2 Lb. Yukon Gold or All-Purpose Potatoes, peeled, cut into 2 in. pieces
1 Lb. Carrots, peeled, cut into 1 in. pieces
Water
2 Tbsp. Fresh Parsley, chopped

Season both sides of roast with salt and pepper. Brown meat in large heavy pot or Dutch oven on high heat in 1/4 cup of the dressing, turning to brown all sides. Add onions; stir to brown.
Add remaining dressing, potatoes, carrots and enough water to come 3/4 of the way up the meat (about 1 1/3 to 2 cups). Bring to boil; cover. Reduce heat to low. Simmer 2 hours or until meat and vegetables are tender.
Remove meat from pan; slice meat thinly against the grain. Serve meat and vegetables topped with pan gravy. Sprinkle with chopped parsley just before serving.

Serves: 8

*This pot roast can cook into a slow cooker for 5 to 6 hours.

**Cal. 400, Fat 13g (sat. 3.5g.), Chol. 95mg., Sodium 600 mg., Carb. 37g., Fiber 4g., Sugars 15g., Protein 33g., Vit. A 120% dv., Vit. C 30% dv., Calcium 4% dv., Iron 25% dv.

Tangy Broccoli Salad

From: Kraft Food & Family
Prep Time: 20 Min.

3/4 Cup Miracle Whip Light Dressing
2 Tbsp. Sugar
2 Tbsp. Vinegar
1 Bunch Broccoli, Cut Into Florets (6 Cups)
6 Slices Oscar Mayer Bacon, Crisply Cooked, Drained and Crumbled
1 Small Red Onion, Chopped

Mix dressing, sugar and vinegar in large bowl.
Add remaining ingredients; mix lightly. Cover.
Refrigerate at least one hour before serving.

Serves: 12

*Cal. 100, Fat 8g. (Sat. 1.5g.), Chol. 10mg., Sodium 190 mg., Carb 7g., fiber 1g., Sugars 4g., Protein 2g., Vit. A 20% dv., Vit. C 60% dv., Calcium 2% dv., Iron 2% dv.