Crockpot Roast Beef & Leek Sandwiches

It's been a better week, well kind of.  William is really liking his TaeKwonDo and he got a red stripe this week.  After 5 stripes he will move up to a orange belt.  Jeff is good, he came home yesterday and was telling me they just stood around in the office chatting and enjoying conversation.  It's not something he has experienced for a while.  In Utah it was all about get your jobs and get to work.  He feels like he is in a different world.  As for me, still bored and lonely but adjusting.  I am spreading out any errands to get me out of the house more.  And, I took on the small but crucial task of preparing communion at the church we have been attending.  It's progress.

Crockpot Roast Beef & Leek Sandwiches
Clean Eating November/December 2011

2lb lean beef pot roast, eye of round roast or other lean beef roast, trimmed of visible fat
2 cups low-sodium beef broth
4 cups thinly sliced leeks, white and light green parts only, rinsed well
8 whole-grain kaiser-style buns, halved through center
4 cups baby arugula

Pantry Staples:
3 cloves garlic, minced
Sea salt and ground pepper to taste

One:  Add beef,  broth, 1 cup water, and garlic to crockpot.  Cover and cook on low for 5-6 hours, turning once, until beef is tender and pulls apart easily when tested with a fork.  During final 30 minutes of cooking, add leeks, submerging in broth.

Two:  Remove beef and transfer to a large bowl; let rest until slightly cooled, about 5 minutes. Using 2 forks, shred beef into small pieces.  Return beef to crockpot, stirring to coat in broth.  Season with salt and pepper, cover and heat until warmed through.

Clean Eating recommends toasting the buns, topping your sandwich with arugula and serving with a bowl of the juice for dipping.

With the leftovers I made burritos by adding a little tomato paste and taco seasoning.

Until Next Time....

So do not worry about tomorrow; for tomorrow will care for itself. Each day has enough trouble of its own. Matthew 6:34

Not your Mama's Spaghetti

It finally happened, I had a bit of a break down over the weekend.  Yes, I miss all of you so much that I cried (thanks Donna Kirchoff for being there for that).  Today started out with a bit of a pity party but as the day progressed and with the help of a little retail therapy I am feeling much better.  I have been working on couponing and I have to tell you there is some joy in getting your receipt showing a savings of $46.35.  I don't think I will ever be on the show "Extreme Couponing" but I know there is money to be saved at the grocery store. 


I finally got my copy of Clean Eating November/December it was a bit delayed due to the change of address.  There are several really good meals in here that my boys and I will be trying.  There is a section of 5 ingredient meals and the Spaghetti & Spicy Cajun Meatballs sounded delicious.  However, I felt that since my fridge is full of veggies I would add a few more ingredients to the mix.


Ingredients:


5 cups boxed or jarred unsalted diced tomatoes - I used a can of Fire Roasted Diced Tomatoes and a Jar of tomatoes from our garden back in Utah (tear, tear).
1/2 lb raw shrimp, peeled, deveined and tails removed
1 lb extra-lean ground pork
2 tbsp salt free Cajun style seasoning - I used closer to 5 tbsp Mrs. Dash Extra Spicy Seasoning
12 oz whole-wheat, corn or brown rice spaghetti


Pantry Staples - (I guess listing them as staples allows you to call this a 5 Ingredient meal.)
Olive oil cooking spray
4 cloves of garlic, minced, divided
Sea salt and fresh round pepper to Taste


Additional veggies that I added
Handful of fresh mushrooms
Half white onion, chopped
Bunch of Spinach, stems removed, chopped


Instructions:
ONE:  Heat medium sauce pan on medium-high and coat with cooking spray, add 2 cloves of garlic and cook for 1 minute, stirring.  Add tomatoes, stir and bring to a simmer. (This is where I added my mushrooms and onion)  Reduce heat and cook for 25-30 minutes, stirring occasionally.  Season with salt and pepper.


TWO:  Preheat oven to 425.  Line a large baking sheet with parchment paper.  In the bowl of a food processor, pulse shrimp into small chunks.  Add pork, Cajun seasoning, remaining 2 cloves of garlic and salt and pepper; pulse until combined.  Scoop 2 tbsp of mixture, roll into a ball and place on baking sheet.  Should yield approximately 24 meatballs.  Mist tops of meatballs with cooking spray.  Bake for 8-10 minutes, until golden brown and cooked through.


THREE:  Cook pasta according to package directions.  Scoop spaghetti onto serving plate and top with meatballs and tomato sauce.

It was really good!! I loved it and is very low calorie and fat.  If you following their instructions and serving suggestions of; 1 cup pasta, 4 meatballs and 1/2 cup sauce you get;

Calories 383, Total Fat:4g, Sat Fat: 1g, Carbs 45g, Fiber 2g, Sugars:1g, Protein: 36g, Sodium; 153mg, Cholesterol: 117mg.

This is one of those meals that makes me so very thankful for my son who will eat just about anything.

Until Next Time....

So do not worry about tomorrow; for tomorrow will care for itself. Each day has enough trouble of its own. Matthew 6:34

 

Changes Changes Changes

I am sitting here typing and deleting, typing and deleting.  Where do I begin?  For anyone that does not know, the Boswell3 have moved to Springfield Missouri.  Life has been a whirlwind for a month.  Jeff was not thrilled with his job in Utah and we felt that it was time for a change.  Jeff sent a resume to a company in Missouri and we were really not expecting to move here but God started throwing doors open and here we are.  There was a 3 week time in which Jeff visited Missouri and we packed and moved here.  At this point we have been here a little over 2 weeks, Jeff is really enjoying his job, William is making friends and liking his school and I am wandering around trying to figure out what it is that God has planned for me here in Missouri. 


A little about Springfield.....Its NOT Tooele!  We are no longer stuck with Walmart and Applebees. It is hard to explain but, Springfield has a big city feel in a small town.  There are hundreds of restaurants and limitless places to shop.  I am really loving it.  The location could not be better, we are a half hour from Branson, 2 hours to Kansas City and 2 hours to St. Louis. 


I am not sure what direction to go with my blog since we no longer have our garden (very upsetting). I think maybe some changes are in order.  While I am working that out, here is a clean and very low fat meal for you.


SOUTHWEST MEATBALLS WITH WARM CORN-BLACK BEAN SALSA (Clean Eating October 2011)


Ingredients:
1 lb ground turkey breast
2 large egg whites
1/4 cup whole wheat bread crumbs
1/4 tsp sea salt
1/4 tsp fresh ground pepper
2 tsp olive oil
1 cup frozen yellow or white corn
1 15oz BPA-Free can low sodium black beans, drained and rinsed
2 cups diced vine ripend tomatoes
1/2 cup low sodium chicken broth
1 tbsp fresh lime juice
1 tsp ground cumin
1/4 cup chopped fresh cilantro


Instructions
One:  In a large bowl, combine turkey, egg whites, bread crumbs, salt and pepper and mix well.  Shape into 16 meatballs, each about the size of a golf ball.


Two:  In a large skillet, heat oil on medium-high.  Add meatballs and cook for 3-5 minutes, turning frequently, until browned on all sides.  Add corn, beans, tomatoes, broth, lime juice, and cumin and mix well.  Reduce heat to medium, partially cover and cook for an additional 3 to 5 minutes, until meatballs are cooked through.  Stir in cilantro and serve.


The servings are suggested at 4 meatballs and 1 cup corn and bean mixture.  If followed only 320 calories and 4.5 grams of fat.

This was quick and easy however, not enough flavor for my family.   I added onions and if I make this again I think I will add more seasoning to the meatballs.  A packet of taco seasoning may do the trick.

Until Next Time....

So do not worry about tomorrow; for tomorrow will care for itself. Each day has enough trouble of its own. Matthew 6:34

Its been a while!

Yes its been a while but its summer and life is good.  We just got back into town this afternoon from a wonderful camping trip at the Flaming Gorge.  Have ya been?  If not, it should definitely be on your list of places to see before leaving Utah.  What?  Doesn't everyone have a places to see before leaving Utah list? 


News from the garden....  All is well, everything is growing and veggies are delicious.  When we got home today Jeff picked 3 large bowls of veggies.  I am sure there is a salsa making night in our near future.  For today, Jeff washed, cut, seeded, sliced and bagged peppers for the freezer.  So easy to do, just know that they will not be crunchy but are great in stir-fry, fajitas and making salsa.

Until Next Time....

So do not worry about tomorrow; for tomorrow will care for itself. Each day has enough trouble of its own. Matthew 6:34

Back From Vacation

We had a great week in Scottsdale Arizona.  Complete with a baseball game, aquarium, water park, shopping and pool time.  But, there is nothing like coming home and sleeping in your own bed and tending to your garden.  Here are some garden pictures.  Tonight Jeff said its a little out of control but I love it.  Its time to start making salsa, sauces and canning veggies.  Hope all are well and there will be several new recipes over the next couple of weeks.  We are on a Clean Eating menu also know as vacation detox.

Until Next Time....

So do not worry about tomorrow; for tomorrow will care for itself. Each day has enough trouble of its own. Matthew 6:34

Shrimp 'n' Spinach Risotto

Not from the garden and not especially great for you but very flavorful.


4 cups reduced-sodium chicken broth
1-1/2 cups chopped fresh mushrooms (I have to leave this out, my boys will not eat them.)
1 small onion, chopped
1 tablespoon butter
3 garlic cloves minced
1 cup uncooked arborio rice
1 package (6oz) baby spinach coarsely chopped
1 pound cooked medium shrimp, pealed and deveined (I sauteed mine in a little butter and garlic powder)
1/2 cup shredded Parmesan cheese
Couple dashes of pepper


In a small saucepan, heat the broth and keep warm.  In a large nonstick skillet, saute mushrooms and onion in butter until tender, about 3 minutes.  Add garlic; cook 1 minute longer.  Add rice; cook and stir for 2-3 minutes (a minimum of 2 minutes or the rice will not cook correctly).  Carefully stir in 1 cup of the heated broth.  Cook and stir until all of the liquid is absorbed.


Add remaining broth 1/2 cup at a time, stirring constantly.  Allow liquid to absorb between additions.  Cook just until risotto is creamy and rice is almost tender, about 20 minutes.


Add the spinach, shrimp, cheese and pepper; cook and stir until spinach is wilted and shrimp are heated through.  Serve immediately.

I don't remember where I got this recipe but I am glad I clipped it.  William had 3 servings if that tells you anything.

Until Next Time....

So do not worry about tomorrow; for tomorrow will care for itself. Each day has enough trouble of its own. Matthew 6:34

BLACK BEAN FUDGE CAKE

My Grain Girl friend Amy (check her out.....GrainGirls.blogspot.com) told me about this cake that she got from Clean Eating and like all of you I had my reservations but, its AWESOME!!!  And if you don't trust me check with William.  A 7 year old would not lie about chocolate cake!


Olive oil cooking spray
1 oz dark organic chocolate (70% cocoa or greater)
1 1/2 cups of soft cooked black beans (I used one can)
2 eggs
1 egg white
2 TBSP olive oil
1/4 heaped cup unsweetened cocoa powder
1 tsp baking powder
1 tsp pure vanilla extract
1/4 cup unsweetened applesauce
1/2 cup of raw organic honey
1/4 to 1/2 cup unsalted walnuts, chopped


Preheat oven to 350 and mist an 8 inch square baking dish with cooking spray.  Melt dark chocolate in a small saucepan over low heat with 1tbsp water mixed in. Combine melted chocolate, beans, eggs, egg whites, oil, cocoa powder, baking powder, vanilla, applesauce, and honey in a food processor, process until smooth.  Stir in walnuts and pour mixture into baking dish.    Bake for 30 minutes or until the edges start to pull away from the sides.  Garnish with Greek-style yogurt.

You know me I had to make a few changes, Jeff and William are not big on nuts (no wise cracks please) so I left them out.  Also, I baked mine in my dutch oven.  I try to bake all my cakes in it.  They do not rise as much they would in a cake pan but I have found that they are much more moist.  I'm not big on yogurt so I had it with a scoop of sherbet which is much better for you than ice cream but that's another blog post.

Until Next Time....

So do not worry about tomorrow; for tomorrow will care for itself. Each day has enough trouble of its own. Matthew 6:34