I had a coronary heart assault a few months in the past, which required triple-bypass surgical procedure. As I’m a widower, I do all my very own cooking. This wake-up name brought about me to re-assess my consuming habits. So as an alternative of the junk-food that I had been residing on, I now wish to eat scrumptious, heart-healthy meals which can be easy to organize. If they are going to final multiple meal, that is a bonus that I like.
Frankly, my beef stew just isn’t solely heart-healthy and really scrumptious, however could be very straightforward to organize.
And you’ll freeze it in particular person parts to thaw within the microwave and luxuriate in any time you want a fast and straightforward, satisfying meal. Simply add a few slices of entire wheat bread and there you go.
Whereas my beef stew is straightforward to make, it does take a while. So enable about 3 hours or so of cooking time. I begin my stew at 2:00 to take pleasure in it for a 5:00 mealtime.
I look over the stewing beef chunks on the native grocery store attempting to buy a bundle that appears as lean as doable. Then I exploit a paring knife and a carving board to chop away any bits of something that is not meat. This consists of fats, gristle, and so forth. I lower the chunks into smaller items concerning the measurement of the final joint of my thumb.
I exploit a big pot that has a lid and fill it 1/3 with scorching water out of the faucet. I put within the beef chunks, placed on the lid, and put it on the stove-top at ¾ warmth. Regulate it for the following quarter-hour or so, and if it exhibits indicators of boiling over, cut back the warmth till it simply simmers with the lid on. Right now (after quarter-hour of boiling), use a spoon to scoop away any fat which have been boiled off and rose to the floor. Beef fats is simply not heart-healthy, however the beef itself is.
After about 2 1/4 hours of boiling (stirring often), begin making ready the greens. Peel 2 to three medium sized white potatoes and lower them into bite-size chunks. Add to the pot. Peel and slice a medium cooking onion and plunk it within the pot along with a bundle of brown pre-sliced mushrooms. Add every other greens you want. I like slicing up 4 celery stems, opening a small can of kidney beans, taking frozen wax beans and slicing up a few carrots. Into the pot they go.
Flip the warmth again up till it boils, then flip right down to a simmer, as earlier than. Go away the lid on.
Right now, I add spices… however NO SALT!
I like to make use of some minced garlic (bottled… no preparation required), ketchup, Worcestershire sauce, liquid smoke, floor vegetable seasoning, dried parsley and rosemary.
End cooking till the potatoes are simply pierced with a fork, then take away the stew pot from the warmth.
If there may be an excessive amount of liquid left, I do not wish to dump it as a result of it incorporates all kinds of nutritious substances, so I add some flour to thicken it up.
I eat what I would like for supper (normally an excessive amount of), and freeze the remaining in individually sized Tupperware containers.
That method, all I’ve to do is put the container within the microwave for 1 minute, to loosen it up so I can simply dump it in a bowl. I microwave the bowl for an extra 4 minutes to thaw and warmth the stew. Then off to the desk for extra consuming enjoyment.
Oh, yeah… whereas the stew is cooking I put together some Jell-O pudding… the sort that’s sugar-free. I make it with skim milk for a heart-healthy dessert that compliments the stew completely.
Take pleasure in your meal!