Recipes: Planned-Overs (day 2)

the recipes

december 97

Planned-Overs (day 2)

Caribbean Beef Ragout with Coconut Rice

(makes 4 servings)

2	medium onions, peeled, quarters, and thinly sliced
2	garlic cloves, minced
2	ribs of celery, cut into 2-inch (5 cm) pieces
1	carrot, peeled and thinly sliced
2	low-sodium canned tomatoes, coarsely chopped
1	6-ounce (180 g) sweet potato, peeled and cut into small cubes
1 3/4	cups (420 ml) fat-free low-sodium canned beef broth*
1/4	cup (60 ml) dry red wine or additional beef broth
1	teaspoon (5 ml) ground cumin
	reserved green beans from day 1
	reserved steak slices from day 1, cut into bite-sized pieces
	salt (optional) and freshly ground pepper
1/3	cup (80 ml) chopped fresh cilantro or flat-leaf parsley
	Coconut Rice (recipe follows)

*note: set aside 1 tablespoon (15 ml) of the beef broth to use in the salad dressing

1.	In a heavy Dutch oven, combine onion, garlic, celery, carrot, tomato, sweet potato, beef broth, wine, and cumin. Bring to a boil, reduce heat, and simmer for 15 minutes, until vegetables are tender and sauce is slightly thickened.
2.	Stir in reserved green beans and steak pieces. Cook for another 10 minutes. Stir in cilantro.
3.	To serve, spoon meat and vegetables around the Coconut Rice. Pour sauce into a gravy boat and pass separately.

Per serving (without rice):	293 calories (15% calories from fat), 35 g protein, 5 g total fat (2.0 g saturated fat), 25 g carbohydrate, 5 g dietary fiber, 77 mg cholesterol, 100 mg sodium
Exchanges:	4 lean meat, 1 carbohydrate (1 bread/starch), 2 vegetable

Coconut Rice:
1	teaspoon (5 ml) crushed dried oregano
1	cup (150 g) raw brown basmatti rice
2	cups (480 ml) fat-free low-sodium canned chicken broth
1	teaspoon (4 g) reduced-fat margarine
2	tablespoons (30 ml) unsweetened coconut
2	scallions, white part and 1 inch (2.5 cm) green, minced
	salt (optional) and freshly ground pepper to taste

1.	In a heavy saucepan, combine oregano, rice, chicken broth, and margarine. Bring to a boil. Cover and reduce heat to a simmer. Cook, covered, for 10 to 15 minutes, until rice is tender and liquid is absorbed.
2.	Meanwhile, toast coconut in a heavy nonstick skillet over medium-low heat, tossing coconut frequently, until coconut is lightly browned.
3.	When rice is done, fluff with a fork, stirring in coconut and scallions. Mound rice in the center of a heated serving plate and surround with ragout. Serve at once.

Per serving:	202 calories (17% calories from fat), 5 g protein, 4 g total fat (2.0 g saturated fat), 39 g carbohydrate, 3 g dietary fiber, 0 cholesterol, 31 mg sodium
Exchanges:	2 1/2 carbohydrate (2 1/2 bread/starch)

Mixed Greens with Lime Dressing

(makes 4 servings)

1	7-ounce (199 g) package mixed salad greens (combination of red oak leaf lettuce, dandelion greens, bibb lettuce, and curly endive), rinsed and crisped
2	tablespoons (30 ml) mixed minced fresh herbs (basil, mint, flat-leaf parsley, tarragon, and thyme)
Dressing:
2	tablespoons (30 ml) fresh lime juice
1	tablespoon (15 ml) grapeseed oil or olive oil
1	tablespoon (15 ml) reserved beef broth from ragout
	salt (optional) and freshly ground pepper

1.	In a large salad bowl, combine salad greens and herbs. Toss lightly.
2.	In a cup, whisk together dressing ingredients, adding salt (if using) and pepper to taste.
3.	Drizzle dressing over salad greens; toss to coat evenly. Transfer salad to 4 salad bowls. Serve at once.

Per serving:	41 calories (72% calories from fat), 1 g protein, 4 g total fat (0.3 g saturated fat), 2 g carbohydrate, 1 g dietary fiber, 0 cholesterol, 13 mg sodium
Exchanges:	1 fat

Persimmons on the Half Shell

(makes 4 servings)

4	small ripe persimmons
2	tablespoons (30 ml) orange liqueur or fresh orange juice
1	teaspoon (4 g) sugar
1/4	cup (66 g) fat-free, sugar-free orange sorbet

1.	Cut persimmons in half lengthwise. Using a spoon, carefully remove pulp without damaging the shells. Mash the pulp with a fork. Stir in orange liqueur.
2.	Spoon mixture back into 4 of the hallowed-out half shells. Sprinkle the mashed pulp with sugar. Chill until ready to serve.
3.	To serve, place filled persimmon halves in 4 dessert plates. Top each with a tiny scoop of sorbet. Serve at once.

Per serving:	71 calories (1% calories from fat), 0 protein, 0 total fat (0 saturated fat), 15 g carbohydrate, 0 dietary fiber, 0 cholesterol, 1 mg sodium
Exchanges:	1 carbohydrate (1 fruit)

(back to day 1)

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