Hometown Hearth Recipes | Hometown focus

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In line with our Health Edition topic this week, I opted for a few recipes from a cookbook I’ve used before: Diabetes and heart healthy meals for two. All of the following recipes are taken from this cookbook.

As noted, recipes are reduced to serve two. I’m sure it goes without saying that the recipes can be modified to serve more, if desired. My credo is that if you go through the effort of cooking, you might as well make an extra, and it seems these recipes will be easy to re-portion.

Chicken with tomatoes and capers

• 1/2 tsp. dried oregano
• 1/8 tsp. garlic powder
• 1/8 tsp. salt
• 2 boneless, skinless chicken breasts
halves (about 4 oz each), all visible
discarded fat
• 1 C. of olive oil and 1 tbsp. olive oil,
shared use
• 1/4 tsp. dry white wine (regular or
non-alcoholic)
• 1 1/2 tsp. capers, drained
• 1 C. Grated lemon zest
• 6 grape tomatoes, quartered

In a small bowl, combine the oregano, garlic powder and salt. Sprinkle the smooth side of the chicken. Using your fingertips, press the mixture firmly so that it adheres to the chicken.

In a medium nonstick skillet, heat 1 teaspoon oil over medium heat, stirring to coat the bottom. Cook chicken seasoned side down, covered, for 4 minutes. Flip and cook for 4 minutes, or until no longer pink in the center. Transfer the chicken to plates.

Return the skillet to the heat. Put the wine, capers and lemon zest in the pan. Stir to combine. Cook over medium heat for 1 minute. Stir in the tomatoes and the remaining teaspoon of oil. Cook for 1

minute, or until mixture is slightly reduced and tomatoes are tender. Pour the mixture over the chicken.

Sirloin with Orange Soy Sauce

• 1 teaspoon of canola or corn oil
• 2 boneless sirloin steaks (about 4 oz.
each), about 3/4 inch thick, all visible
discarded fat
• 1/2 tsp. fresh orange juice
• 2 tbsp. soy sauce (lowest sodium content
available)
• 1 small garlic clove, minced
• 1/4 tsp. dried thyme
• 1/8 tsp. pepper

In a large non-stick skillet, heat the oil over medium heat, stirring to coat the bottom. Cook the steaks for 4 to 5 minutes on each side, or until the desired doneness. Transfer to plates. Cover to keep warm.

Meanwhile, in a small bowl, combine orange juice, soy sauce, garlic and thyme. When the steaks are cooked, pour the mixture into the same skillet. Whisk, scraping the bottom to dislodge browned bits. Increase the heat to medium-high. Boil gently for 3 to 5 minutes, or until reduced by half, stirring occasionally. Stir in the pepper. Pour the mixture over the steaks.

Slow Cooker Beef and Pepper Stew

• 1 C. and 1 tbsp. olive oil, shared use
• 8 oz. boneless round steak, whole
visible fat discarded, cut into
1 inch cubes
• 1 medium green bell pepper, cut into
1 inch pieces
• 4 small red potatoes (about 2 oz.
each), quartered
• 1/2 medium onion, cut into 1/2 inch
wedges
• 1/2 medium celery rib, cut in 1/2
thumb pieces
• 2 tablespoons. no added salt ketchup
• 2 tablespoons. and 2 tbsp. medium heat
sauce (lowest sodium content available),
shared use

• 1 medium bay leaf
• 1/2 teaspoon of instant coffee
• 1/4 tsp. salt

In a medium nonstick skillet, heat 1 teaspoon oil over medium-high heat, stirring to coat the bottom. Cook steak for 1-2 minutes or until lightly browned. Transfer to a 1 1/2 to 2 quart slow cooker.

Stir in bell pepper, potatoes, onion, celery, ketchup, 2 tablespoons hot sauce, bay leaf and coffee beans. Cook, covered, over high heat for 4 hours or over low heat for 8 hours, or until steak is tender.

Stir in the remaining 2 tablespoons picante, remaining sauce, 1 teaspoon oil and salt. Cook, covered, on high power for 30 minutes. Discard the bay leaf before serving the stew.

Vietnamese lettuce wraps

• 8 oz. extra lean ground beef
• 1/4 medium red onion, chopped
• 2 medium garlic cloves, minced
• 1/2 large red bell pepper, chopped
• 1/2 large celery rib, chopped
• 1 C. chopped peeled ginger
• 1/8 tsp. crushed red pepper flakes
• 2 tablespoons. white wine vinegar
• Tc. soy sauce (lowest sodium content
available)
• 1 tbsp. chopped fresh mint
• 2 tablespoons. dry roasted unsalted peanuts
• 4 large lettuce leaves, such as
Roman, Boston or Iceberg, carefully
removed and kept whole

In a medium skillet, cook the beef, onion and garlic over medium heat for

5 min. or until beef is browned and onions are tender, stirring frequently to turn and break up beef. Drain well in a colander. Wipe out the pan with paper towel. Return the mixture to the skillet.

Stir in bell pepper, celery, ginger and red pepper flakes. Cook over medium heat for 3 minutes, stirring frequently. Stir in vinegar, soy sauce and mint. Cook for 1 minute. Stir in the peanuts.

Arrange the lettuce leaves on plates. Place the meat mixture in the center of each sheet. Roll loosely.

Roasted carrots with shallots and sage

• 3/4 tsp. small carrots
• 2 large shallots, halved lengthwise
• 1 tbsp. balsamic vinegar
• 1 C. olive oil
• 1 tbsp. finely chopped fresh sage
• 1/8 tsp. garlic powder
• 1/8 tsp. salt
• 1/8 tsp. pepper

Preheat the oven to 400 degrees. In a shallow 8- or 9-inch nonstick baking dish, toss the carrots and shallots with the vinegar and oil to coat. Bake 25 to 30 minutes or until vegetables are tender and golden brown, turning twice. Transfer to a serving bowl. Meanwhile, in a small bowl, combine sage, garlic powder, salt and pepper. Sprinkle over roasted vegetables. Mix well.

Do you have recipes to share? We would love to hear from you. Email your recipes to [email protected] Please include your name, city of residence and a phone number. For those of you without internet access, you can send your recipes to Hometown Focus, 401 6th Ave. N., Suite 1111, Virginia, MN, 55792.

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