Bison Steak &Sherried Mushrooms Sauce

Transcription

1 Serve with wild rice and greens Bison is a great source of conjugated linoleic acid, a special fatty acid found only in grazing animals that helps protect against cancer and heart disease. -FREE/GLUTEN-FREE 1 medium shallot 8 oz. mushrooms GROCERY/BULK beef broth (canned, boxed, or bouillion) cornstarch cooking sherry sour cream 1 lb bison steak dried sage ground black pepper Bison Steak &Sherried Mushrooms Sauce Total Preparation time: 25 mins Bison is similar to beef, but is leaner and needs to be cooked at a lower temperature so that it won t dry out. 1-1½ lb. bison steak, cut into 4 serveings (The Wedge carries sirloin tip, bottom round, chuck, and eye of round steak--all will work here). 1 T. butter 8 oz. mushrooms, sliced 1 medium shallot, finely chopped (~½ c.) ½ c. beef broth (home made, canned, boxed, or from bouillion) ¹/³ c. sherry 1 tsp. cornstarch ¼ tsp. sage ¼ tsp. ground black pepper 2 T. sour cream 1. Warm the butter in a large skillet over medium heat. Add the mushrooms and shallots, and sauté for minutes, stirring occasionally, until the mushrooms are browning. 2. In a small bowl, combine the broth, sherry, cornstarch, sage, and pepper. Stir well, until the cornstarch is dissolved. 3. Stir the liquid mixture into the cooking mushrooms. Bring to boil, and the simmer for 8-10 minutes. 4. While the sauce is simmering, cook the bison. Warm a little butter or oil in another skillet. Add the steaks and cook over low-medium heat, flipping once, to your preffered doneness. Don t overcook! 5. Turn the heat of of the mushroom sauce. Add the sour cream and mix well. 6. Serve steaks with mushroom sauce on top.

2 Serve with corn bread and salad. Black beans are an excellent source of folate, a member of the B vitamin family that supports red blood cell production and strengthens the nervous system. -FREE/GLUTEN-FREE OPTION OPTION: cilantro GROCERY/BULK 1 c. black beans 1 14-oz can diced tomatoes tomato paste cocoa powder OPTION: hot sauce OPTION: sour cream 2 pork or turkey chorizo chili powder cumin bay leaf Black Bean Chili with Chorizo Total Preparation time: 1 hour Cocoa Powder is often used in Mexican cooking to provide a warm, smoky flavor. 1 c. black beans, soaked and drained 3 c. water oz can diced tomatoes ¼ c. tomato paste 1 onion, chopped 4-6 cloves garlic, chopped 1 bay leaf 2 tsp. chili powder 2 tsp. cocoa poder 1 tsp. cumin 1 T. olive oil ½-¾ lb. pork or turkey chorizo 1½ tsp. salt OPTIONS: cilantro, hot sauce, &/or sour cream for garnish 1. Bring the black beans and water to boil in a soup pot. Skim off any foam that comes to the top. Lower the heat to medium, add the bay leaf, and cook for 30 minutes or longer (longer will help with digestibility). 2. Add the tomatoes, tomato paste, onion, garlic, chili powder, cocoa powder and cumin. Continue cooking for another 15 minutes. 3. Warm the olive oil in a skillet. Split the chorizo casings lengthwise with a sharp knife. Remove chorizo from casings and crumble into the skillet. Cook for 4-5 minutes, until browned. 4. Stir chorizo into the soup and add the salt. Cook another 10 minutes. Garnish with any optional toppings and serve.

3 Serve with a green salad. Dairy products, including cheese and cream, contain nutrients and other properties that help keep blood sugar levels stable and decrease risk for diabetes. 2 fresh basil GLUTEN-FREE 8-10 oz. pasta 1 28-oz. can diced tomatoes 8 oz heavy cream 4-6 oz. Ciliegine mozzarella balls 6-oz. ham slice FREEZER frozen peas Pasta with Peas, Ham & Creamy Tomato Sauce Total Preparation time: 30 mins This easy and delicious dinner is sure to become a family favorite! Vegetarians can simply omit the ham oz. pasta, any kind 2 T. butter or olive oil 1 onion, diced 1 28-oz. can diced tomatoes 1 tsp. salt ½ c. heavy cream 6 oz. ham, cubed 1 c. frozen peas 4-6 oz. Ciliegine mozzarella balls, halved 2 T. chopped fresh basil 1. Cook pasta according to directions on package. 2. While pasta is cooking, warm the butter or oil in a large skillet over medium heat. Add the onion and sauté for 5-6 minutes. 3. Stir the tomatoes into the cooking onion and add the salt. Turn up the heat, bring to a boil, and then lower heat and simmer 8-10 minutes. 4. Stir the cream, ham, and tomatoes, and continue cooking 2 more minutes. 5. Stir sauce into pasta. 6. Serve pasta topped with the mozzarella balls and fresh basil.

4 Serve with whole grain bread, or with fish or chicken. Garbanzo Bean & Artichoke Heart Salad Total Preparation time: 20 mins This Mediterranean-style salad can be a main dish for vegetarians or a delicious side dish served with fish or chicken oz. can quartered artichoke hearts 1 14-oz. can garbanzo beans, rinsed & drained well 4 oz. feta cheese, crumbled or chopped 2 T. pine nuts ¼ c. chopped fresh parsley DRESSING: 2 T. olive oil 1 T. red wine vinegar 1 T. artichoke liquid 1-2 cloves garlic, minced 1/8 tsp. salt 1. Drain artichoke hearts over a bowl, retaining the liquid -- you ll need 1 T. for the dressing. Coarsely chop the artichoke hearts. Artichokes contain an antioxidant called cyarin, which helps to stimulate the production of bile and aid digestion. GLUTEN-FREE/VEGETARIAN fresh parsley 1 14-oz. can garbanzo beans 1 14-oz can quartered artichoke hearts pine nuts olive oil red wine vinegar 4 oz. feta cheese 2. In a large bowl, combine the artichoke hearts, garbanzo beans, feta cheese, pine nuts and parsley. Mix gently but thoroughly. 3. In a small bowl or jar, mix the dressing ingredients together well. 4. Pour dressing over salad and stir gently until well coated.

5 Tempeh with Moroccan Tomato Sauce Total Preparation time: 30 mins This colorful and delicious sauce is tangy, sweet and spicy without being hot. You can make it hotter by adding the optional peppers. 2 T. coconut oil 16 oz. tempeh (2 8oz. packages) 1 onion 1 can diced tomatoes 2 T. tomato paste ½ tsp. salt 2-4 cloves garlic ½ tsp. cinnamon 1 tsp. coriander 1 tsp. grated ginger or 2 tsp. ginger juice 2 T. honey 2-3 T. cilantro, minced OPTION: 1-2 spicy red peppers, minced 1. Cut each piece of tempeh into two patties. 2. Warm the coconut oil in a large skillet. Add the tempeh patties and sauté for 2-3 minutes per side, until browned. Remove from pan and set aside. MENU SUGGESTION: Serve with brown rice and greens. Coriander (both seeds and cilantro leaves) is a tonic herb for the stomach. It is antiinflammatory and antispasmodic, and is used to treat gastrointestinal maladies of all kinds, including simple indigestion. VEGAN/GLUTEN-FREE cilantro giner, if not using ginger juice OPTION: 1-2 spicy red peppers coconut oil 1 8-oz. package tempeh 1 14-oz. can diced tomatoes tomato paste honey giner juice, if not using fresh ginger ground cinnamon ground coriander 3. Cut the onion in half and grate over a bowl; use the larger grating holes. (Don t worry -- this is not difficult or time consuming). 4. Add the onion to the skillet and sauté for 3-4 minutes, stirring often. 5. Add the tomatoes, tomato paste, salt, garlic, cinnamon, coriander, ginger and honey. Cook for 10 more minutes. Put the tempeh patties back into the skillet, spoon sauce over them, and continue cooking 2 more mins. 6. Garnish with cilantro before serving.