Re: [CnD] Beef and Farro Stew
It is a grain consisting of several varieties of wheat. When cooked in my opinion it has a nutty chewy texture. It is wonderful in salads, soups, or stew. Kerbey Lane Cafe features a salad I often eat. ___ Cookinginthedark mailing list Cookinginthedark@acbradio.org http://acbradio.org/mailman/listinfo/cookinginthedark
Re: [CnD] Beef and Farro Stew
Hi Farro is a grain with a nutty flavor It feels and looks like rice. Sugar "If we could look into each other's hearts and understand the unique challenges each of us faces, I think we would treat each other much more gently, with more love, patience, tolerance, and care." Sugar https://www.gofundme.com/sugars-transplant-journey -Original Message- From: Wendy Williams via Cookinginthedark Sent: Tuesday, September 24, 2019 4:11 PM To: cookinginthedark@acbradio.org Cc: wdywms...@gmail.com Subject: Re: [CnD] Beef and Farro Stew What is Farro? Thanks. Wendy ___ Cookinginthedark mailing list Cookinginthedark@acbradio.org http://acbradio.org/mailman/listinfo/cookinginthedark ___ Cookinginthedark mailing list Cookinginthedark@acbradio.org http://acbradio.org/mailman/listinfo/cookinginthedark
Re: [CnD] Beef and Farro Stew
What is Farro? Thanks. Wendy ___ Cookinginthedark mailing list Cookinginthedark@acbradio.org http://acbradio.org/mailman/listinfo/cookinginthedark
Re: [CnD] Beef and Farro Stew
Yum! Any kind of peppers are wonderful additions too. Farro is hardy and satisfying. ___ Cookinginthedark mailing list Cookinginthedark@acbradio.org http://acbradio.org/mailman/listinfo/cookinginthedark
Re: [CnD] Beef and Farro Stew
The reason I sent this recipe, replying to Sugar's recipe is because I didn't have the Cooking In The Dark address in my new computer. Thanks. After Church Stew 1-1/2 lbs. lean beef cut in pieces (chuck round or top sirloin) 2 tsp. salt 1/2 tsp. dried basil 1/4 tsp. pepper 2 stalks celery - cut up 2 onions - cut up 1 - 10-1/2 oz can tomato soup 1/2 soup can of water 3 potatoes - peeled and cubed Place beef (no need to brown it) in 3 qt. casserole. Sprinkle with salt, basil and pepper. Top with celery, carrots and onions. Combine soup and water. Pour over meat and vegetables, coating all pieces. Cover tightly and bake in slow oven, 300 degrees for 3 hours. Add potatoes and bake 45 minutes longer. Enjoy. -Original Message- From: Sugar Lopez via Cookinginthedark Sent: Tuesday, September 24, 2019 12:39 PM To: CND List Cc: Sugar Lopez Subject: [CnD] Beef and Farro Stew Beef and Farro Stew www.diabetesforecast.com Serving Size: 1 cup Makes, 10 Calories 155 Fat 3 g Saturated Fat 0.7 g Trans Fat 0 g Carbohydrate 23 g Fiber 5 g Sugars 4 g Cholesterol 10 mg Sodium 290 mg Potassium 630 mg Protein 11 g Phosphorus 210 mg Choices: Starch 1, Vegetable 1, Lean Meat 1 Preparation Time: 30 minutes Cooking Time: 1 hour, 20 minutes Sugar's Note: This soup can easily be a vegetarian special if you omit the beef. Maybe add some tofu or your favorite substitute or just leave it as a yummy and hearty vegetarian dish. smile Ingredients 1 cup farro 2 1/2 cups water 1 Tablespoon all-purpose flour 1/2 teaspoon kosher salt 1/4 teaspoon ground black pepper 1 Tablespoon olive oil Sugar's note: try the infused Olive oils with Garlic or rosemary to give this dish an extra boost of flavor. 1/2-pound beef stew meat, cut into 1-inch pieces Sugar's note: I usually ask the meat butcher to cut the fat off my beef, if I get beef. 3 cups reduced-sodium, low-fat chicken broth, divided 1 1/2-pound mushrooms, cleaned, stemmed, and quartered 1 large onion, coarsely chopped 3 garlic cloves, minced 1 medium russet potato, peeled and cut into 3/4-inch pieces 3 medium carrots, peeled and sliced into 1/2-inch pieces 3/4 cup frozen peas 1 Tablespoon fresh minced thyme (optional) Directions 1. In a large saucepan, bring the farro and water to boiling. Reduce the heat, cover, and simmer for 30 minutes. If there is any excess water, drain it. Set farro aside. 2. Combine the all-purpose flour with the salt and pepper. In a large Dutch oven, heat the olive oil over medium heat. Dredge the beef through the flour mixture. Add the beef to the pan in one layer (cook in batches if necessary) and brown on all sides. 3. Remove the beef from the pan and deglaze the pan with 1/4 cup of the chicken broth, scraping and incorporating any browned bits. Add the mushrooms and sauté for about 4 minutes, until tender. Remove the mushrooms from the pan and set aside. Deglaze the pan with another 1/4 cup of the broth. Add the onions and garlic, and sauté for 4 minutes. Return the beef to the pot, add the remaining 2 1/2 cups of broth, and bring to boiling. Partially cover the pot, lower the heat to simmer, and cook for 45 minutes, stirring now and then. 4. Add the potato and carrots to the stew, and continue to cook for another 45 minutes or until the vegetables are tender. Add the peas, reserved farro and mushrooms, and, if desired, thyme, and heat through before serving. Sugar’s Notes, you may want to try a little freshly squeezed lemon and shredded cabbage to top this off. Here is a yummy Salad to try: Salads, Under 21g Carb, Under 400 Calories Per Serving Romaine Peppercorn-Steak Salad Calories 200 Fat 8 g Saturated Fat 3 g Trans Fat 0 g Carbohydrate 15 g Fiber 4 g Sugars 6 g Cholesterol 55 mg Sodium 500 mg Potassium 770 mg Protein 21 g Phosphorus 220 mg Choices: No starchy Vegetable 3, Lean Protein 3 Recipe by Jackie Newgent, RDN, CDN; photograph by Tara Donne Photography Makes: 4 servings Serving Size: 3 1/2 cups Preparation Time: 18 minutes Cooking Time: 8 minutes Ingredients 1 bunch romaine lettuce, coarsely chopped (8 cups loosely packed) 1 (5-ounce package baby arugula 1 medium red onion, thinly sliced 2 Tablespoon black peppercorns 2 (6-ounce grass-fed lean beef tenderloin steaks, about 1 1/4 inches thick Sugar’s Note, you can use chicken breast instead. Natural oil cooking spray Sugar’s note, I like to use Pam 1/4 teaspoon sea salt 1-pint grape tomatoes 1/3 cup natural light balsamic vinaigrette dressing Sugar’s Noe, you can also use lemon instead. 2 Tablespoon finely crumbled feta cheese Sugar’s note, if you feel this cheese is to strong, like I do then you can use 1 teaspoon or just do without. Directions 1. In a large bowl, combine the romaine, arugula, and onion. Keep the salad mixture chilled. 2. Coarsely grind the peppercorns. Rub the peppercorns over both sides of the steaks. Lightly coat the steaks
[CnD] Beef and Farro Stew
Beef and Farro Stew www.diabetesforecast.com Serving Size: 1 cup Makes, 10 Calories 155 Fat 3 g Saturated Fat 0.7 g Trans Fat 0 g Carbohydrate 23 g Fiber 5 g Sugars 4 g Cholesterol 10 mg Sodium 290 mg Potassium 630 mg Protein 11 g Phosphorus 210 mg Choices: Starch 1, Vegetable 1, Lean Meat 1 Preparation Time: 30 minutes Cooking Time: 1 hour, 20 minutes Sugar's Note: This soup can easily be a vegetarian special if you omit the beef. Maybe add some tofu or your favorite substitute or just leave it as a yummy and hearty vegetarian dish. smile Ingredients 1 cup farro 2 1/2 cups water 1 Tablespoon all-purpose flour 1/2 teaspoon kosher salt 1/4 teaspoon ground black pepper 1 Tablespoon olive oil Sugar's note: try the infused Olive oils with Garlic or rosemary to give this dish an extra boost of flavor. 1/2-pound beef stew meat, cut into 1-inch pieces Sugar's note: I usually ask the meat butcher to cut the fat off my beef, if I get beef. 3 cups reduced-sodium, low-fat chicken broth, divided 1 1/2-pound mushrooms, cleaned, stemmed, and quartered 1 large onion, coarsely chopped 3 garlic cloves, minced 1 medium russet potato, peeled and cut into 3/4-inch pieces 3 medium carrots, peeled and sliced into 1/2-inch pieces 3/4 cup frozen peas 1 Tablespoon fresh minced thyme (optional) Directions 1. In a large saucepan, bring the farro and water to boiling. Reduce the heat, cover, and simmer for 30 minutes. If there is any excess water, drain it. Set farro aside. 2. Combine the all-purpose flour with the salt and pepper. In a large Dutch oven, heat the olive oil over medium heat. Dredge the beef through the flour mixture. Add the beef to the pan in one layer (cook in batches if necessary) and brown on all sides. 3. Remove the beef from the pan and deglaze the pan with 1/4 cup of the chicken broth, scraping and incorporating any browned bits. Add the mushrooms and sauté for about 4 minutes, until tender. Remove the mushrooms from the pan and set aside. Deglaze the pan with another 1/4 cup of the broth. Add the onions and garlic, and sauté for 4 minutes. Return the beef to the pot, add the remaining 2 1/2 cups of broth, and bring to boiling. Partially cover the pot, lower the heat to simmer, and cook for 45 minutes, stirring now and then. 4. Add the potato and carrots to the stew, and continue to cook for another 45 minutes or until the vegetables are tender. Add the peas, reserved farro and mushrooms, and, if desired, thyme, and heat through before serving. Sugar’s Notes, you may want to try a little freshly squeezed lemon and shredded cabbage to top this off. Here is a yummy Salad to try: Salads, Under 21g Carb, Under 400 Calories Per Serving Romaine Peppercorn-Steak Salad Calories 200 Fat 8 g Saturated Fat 3 g Trans Fat 0 g Carbohydrate 15 g Fiber 4 g Sugars 6 g Cholesterol 55 mg Sodium 500 mg Potassium 770 mg Protein 21 g Phosphorus 220 mg Choices: No starchy Vegetable 3, Lean Protein 3 Recipe by Jackie Newgent, RDN, CDN; photograph by Tara Donne Photography Makes: 4 servings Serving Size: 3 1/2 cups Preparation Time: 18 minutes Cooking Time: 8 minutes Ingredients 1 bunch romaine lettuce, coarsely chopped (8 cups loosely packed) 1 (5-ounce package baby arugula 1 medium red onion, thinly sliced 2 Tablespoon black peppercorns 2 (6-ounce grass-fed lean beef tenderloin steaks, about 1 1/4 inches thick Sugar’s Note, you can use chicken breast instead. Natural oil cooking spray Sugar’s note, I like to use Pam 1/4 teaspoon sea salt 1-pint grape tomatoes 1/3 cup natural light balsamic vinaigrette dressing Sugar’s Noe, you can also use lemon instead. 2 Tablespoon finely crumbled feta cheese Sugar’s note, if you feel this cheese is to strong, like I do then you can use 1 teaspoon or just do without. Directions 1. In a large bowl, combine the romaine, arugula, and onion. Keep the salad mixture chilled. 2. Coarsely grind the peppercorns. Rub the peppercorns over both sides of the steaks. Lightly coat the steaks with cooking spray. 3. Heat a large nonstick skillet over medium-high heat. Add the steaks and cook until they are medium rare, about 4 minutes per side. Sprinkle the steaks with the salt and let them rest for at least 5 minutes before slicing. 4. Toss the salad mixture with the tomatoes and the dressing. Arrange the salad evenly on 4 plates. Slice each steak into 10 pieces. Arrange the steak on top of the salads, sprinkle with the cheese, and serve. Adapted from The All-Natural Diabetes Cookbook by Jackie Newgent, RDN, CDN. Disclaimer: All information provided on diabete...@ccbnet.org is based on our own and our expert’s personal experiences. We are not medical professionals and no adjustments to care should be done without consulting your medical team or Nutritionist. If you have any specific questions about any medical matter, you should consult your doctor or other
