The Delectable Mushroom PLUS a Free Recipe

The Delectable Mushroom PLUS a Free Recipe

Tips, Tricks & a Recipe
The Delectable Mushroom PLUS a Free Recipe

by Leanne Ely, CNC

Today’s focus is on MUSHROOMS.

Here’s today’s TRICK:

Did you know that mushrooms that look “old” are actually more flavorful? Buy them marked down and with a smile on your face, knowing (smugly) that not only have you purchased yourself a good deal, you’re getting better flavor!

And here’s a TIP:

Don’t throw out the stems! Chop them up finely in your food processor, saute them in a little butter (I add garlic) and then freeze. Next time you’re making rice, toss them in to make a delicious mushroom pilaf or add those frozen gems to your soup or stews. The point is nothing should go to waste on the delectable ‘shroom!

And your RECIPE (from our Low Carb Menus):

Chicken and Artichoke Casserole
Serves 4

20 ounces boneless skinless chicken breast meat, cut in 1″ strips
1/4 cup butter, divided
2 cloves  garlic, pressed
1 cup sliced mushrooms
1 (7-oz.) jar  marinated artichoke hearts, drained
2 tablespoons  flour
1 (14-oz.) can low sodium chicken broth

Preheat oven to 350 degrees. In a skillet over medium heat, brown chicken lightly in 2 tablespoons butter, add the garlic and mushrooms and keep cooking till chicken mixture is smelling very garlicky.

Transfer browned chicken strips to a baking dish, arrange artichoke hearts on top.

In the skillet, melt remaining butter and add the flour, whisking to blend (no lumps!). Add broth and cook until thickened then pour over chicken mixture.

Bake the casserole, uncovered, for about 30 to 45 minutes.

Per Serving: 343 Calories; 16g Fat; 40g Protein; 9g Carbohydrate; 2g Dietary Fiber; 113mg Cholesterol; 575mg Sodium. Exchanges: 0 Grain(Starch); 5 Lean Meat; 1 Vegetable; 3 Fat. Points: 9

LOW CARB SERVING SUGGESTIONS: Steamed broccoli, a big green salad (watch the carb count on your salad dressings. Higher fat dressings usually have lower carb counts)

SERVING SUGGESTIONS: Follow LC Suggestion above and add brown rice.

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The Delectable Mushroom PLUS a Free Recipe
Herb Tips and Nacho Stuffed Shells Recipe

Herb Tips and Nacho Stuffed Shells Recipe

Tips, Tricks & a Recipe
Herb Tips and Nacho Stuffed Shells Recipe

by Leanne Ely, CNC

Here’s today’s TRICK:

When you’re using fresh herbs, use kitchen scissors to snip them and skip the knife and cutting board which crushes them. Kitchen scissors should be standard issue in any kitchen. I couldn’t live without mine!

And here’s a TIP:

When storing tender, leafy herbs like basil, cilantro, dill and the like, snip the ends off and store in the fridge in a vase of water. Don’t use a water glass; it will tip over from the top heavy weight of the herbs (ask me how I know!). Your herbs will appreciate the delicate treatment and reward you with freshness when it’s time to cook!

And your RECIPE:

Nacho Stuffed Shells
Serves 6

9 ounces jumbo shells (32 to 36 shells), uncooked
1/2 pound extra lean ground beef
1 ounce low sodium taco seasoning (about 3/4 of a 1.25-oz. package)
3/4 cup water
12 ounces canned refried beans with chilies
3/4 cup shredded low fat Cheddar cheese
1/2 cup Picante sauce
6 ounces tomato sauce
Olive oil
1.5 ounces sliced ripe olives, drained
1/3 cup thinly sliced green onions
Optional garnishes: Shredded low fat Cheddar cheese, chopped avocado, chopped cilantro, salsa

Preheat oven to 350 degrees.
Prepare pasta according to package directions.
While pasta is cooking, saute beef in a large skillet until browned; drain well. Add taco seasoning mix and water; simmer for 5 minutes, or until thickened. Add beans and cheese. Cook until smooth and well blended. When pasta is done, drain well. Fill shells with beef mixture (1 to 2 tablespoons per shell).
Combine Picante sauce and tomato sauce in a saucepan. Cook until heated, stirring occasionally. Spread 1/2 cup of the sauce over the bottom of a 9- x 13-inch baking pan that has been coated lightly with olive oil.
Place filled shells side by side on top of sauce; pour remaining sauce evenly over shells. Sprinkle with olives. Cover with aluminum foil; bake for 35 to 40 minutes, or until thoroughly heated. Sprinkle with green onions. Cover and let stand for 5 minutes before serving.
Garnish as desired.

Per Serving: 333 Calories; 5g Fat; 22g Protein; 49g Carbohydrate; 5g Dietary Fiber; 23mg Cholesterol; 1056mg Sodium. Exchanges: 3 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates. Points: 8

Serving Suggestion: A nice green salad is all this rich dish needs. Enjoy!

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Herb Tips and Nacho Stuffed Shells Recipe
Roasted- 4 Ideas for Leftover Roast

Roasted- 4 Ideas for Leftover Roast

Dinner Diva

Roasted- 4 Ideas for Leftover Roast

By Leanne Ely, C.N.C

So you bought a gigantic, on sale roast beef, did you? Want to know what to do with the leftovers so you can get every scrap out of it? Here then are four recipes that will get your leftover roast “cooking” again! Enjoy!


1. Roast Beef Soup

Serves 6

1 1/2 cups roast beef chopped

2 tablespoons olive oil

1 onion, chopped

1 clove garlic, crushed

6 cups beef broth

2 large carrots, peeled and sliced

2 large potatoes, peeled and diced

1 teaspoon dried parsley or 1 tablespoon fresh parsley, chopped fine

1/2 teaspoon paprika

1/2 teaspoon sea salt

1/4 teaspoon freshly ground black pepper

In a large soup pot, heat oil until hot, add onion and garlic. Cook until onion is clear. Add everything else and bring to a boil. Turn down, cover, and simmer until potatoes and carrots are done. About 45 minutes.


2. Open Faced Hot Roast Beef Sandwiches

Makes as many as you have leftovers for

This one is really simple! Toast sour dough bread, top with gravy and heated leftover roast beef, ta da! Just like in the diner. Serve with a nice big green salad.



3. Roast Beef Enchilada Casserole

Serves 6

2 cups leftover roast beef, sliced into thin strips

2 tablespoons olive oil

1 green bell pepper, chopped

1 yellow bell pepper, chopped

1 red bell pepper, chopped

1 onion, chopped

2 green onions, chopped

1 teaspoon cumin

2 cloves garlic, peeled, minced

1 1/2 cups chunky salsa

6 corn tortillas

1 cup cheddar cheese, shredded

1/2 cup Greek yogurt

In a skillet, heat oil over medium high heat. Add peppers, onions, cumin, and garlic. Cook until onion is soft. Add beef, and 3/4 cup of salsa. Spoon the mixture in equal parts into each tortilla and wrap. Place in 11×7 prepared pan, side by side, seam side down. Spoon remaining salsa over all, cook for about 20 minutes in a 350 degree oven. Top with cheese, return to oven for 10 more minutes until cheese is melted. Serve with a dollop of Greek yogurt.



4. Beefy Fried Rice


3 cups cooked, cold brown rice

1 1/2 cups leftover roast beef, sliced thin

2 tablespoons olive oil

4 green onions, sliced including green

1 clove garlic, crushed

1/4 cup julienned carrots

1 teaspoon sesame seeds

1/8 teaspoon ground ginger

1/4 teaspoon freshly black pepper

2 teaspoons soy sauce

2 eggs, beaten

1 cup frozen peas, thawed (I like petite peas best)



In a large deep pan, or wok, heat oil over medium high. Add green onions, garlic, ginger, carrots, sesame seeds, and pepper. Cook until onions are clear. Add soy sauce and rice. Toss and stir for a few minutes (about three). Push rice to the side and pour two beaten eggs in center so you can scramble and cook them. Add peas and meat, heating through then serve!

Turnips Recipe

Turnips Recipe

Tips, Tricks, & a Recipe

Turnips Recipe

By Leanne Ely, C.N.C


Vegetables we don’t often take seriously when grocery shopping are turnips. We always see them sitting in the produce department, purple and white with a plummet of green leaves atop their head. It’s time to stop overlooking turnips and get tuned in to their benefits. Turnips are full of vitamin C and are an extremely versatile veggie. They have a mild, almost sweet, taste that allows them to be used all kinds of dishes – either raw, or cooked!

You can add a handful of chopped turnips to almost all of your different salads: chicken salad, tuna salad, apple fruit salad, etc. They’re crispy and sweet and they adopt other flavors they’re surrounded with.

Here’s a TIP:

Turnips have a similar quality as carrots: they’re sweet and can be easily added to most stews and soups. They also take just about as long to cook as carrots, but be careful! Even though carrots will become sweeter the longer they’re cooked, turnips will lose their sweetness when over-cooked.

Here’s Today’s TRICK:

Always avoid soft spots or scars – the same routine for any veggie or fruit. Choose turnips that are small or medium-sized, firm to touch, and have fresh leafy green tops (and yes, you can eat the greens!).

And your RECIPE

Turnip Casserole

6 medium turnips, peeled and cubed

1 cup water*

1 egg, beaten

1/8 cup raw honey

3 tablespoons olive oil

1/4 teaspoon sea salt

1/4 teaspoon ground cinnamon

In a large saucepan place turnips, cover with *water, bring to a boil, reduce heat and cook on simmer for about 15 minutes until turnips are fork tender, drain. Add egg, honey, oil, salt and mix well. Place in a prepared 1 quart casserole dish, sprinkle top with cinnamon, cover and bake for 20 to 25 minutes in a 350 degree oven.

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