Ingredients:

• 2 roma tomatoes (tomatoes on the vine also work)
• 1 medium leek
  • Be sure to wash these, these vegetables are very dirty!
  • Here is a video on how to cut/clean leeks
• 1/3 cup dry white wine or vermouth
• 3/4 cup vegetable or chicken broth
• 2 TBS chopped fresh tarragon leaves
• 1 cup frozen peas
• 12 ounces skinless salmon fillet
• 1/4 cup heavy whipping cream
• 8 small red new potatoes, cooked and quartered

One item to note about this recipe, make sure to cook the potatoes ahead of time!  I got to the end of the recipe and realized I had uncooked potatoes, not cooked potatoes!

Cut the tomatoes and squeeze out seed sacs, dice tomatoes and set aside. (I also think you could use store bought diced tomatoes in a can)

Cut root end and green tops off the leek. (See video above). Slice the leek thinly crosswise. Melt the butter in an 8-9 inch wide saute pan over medium-high heat and add leek; sprinkle with salt.  Cook, stirring often, until leek is very soft, about five minutes.

Pour in the wine and cook until almost evaporated, about 1 minute. Add the tomatoes, broth and tarragon and bring to a boil. Stir in the peas, reduce heat to medium, and simmer, until peas are tender, 5-8 minutes.

Meanwhile, rinse salmon and pat dry with paper towels. Cut fish crosswise into strips about 2 inches wide, then cut strips into 2 inch pieces.

Once peas are tender, stir the cream into the pan and let come to a boil. Place salmon in pan and reduce heat to medium, cover and cook until salmon is still slightly pink in center about 5 minutes. (I cooked 8-9 minutes to ensure salmon was done).

Divide the cooked potatoes between 2 shallow bowls, ladle salmon ragout over and garnish with any extra tarragon leaves.

** Adapted from “Braises and Stews” cookbook

•  Prep Time: 30 minutes
• Cook: 10 minutes

Ingredients:

• grapeseed/olive oil
• 1 lb, skinless, boneless chicken thighs (I have also used breasts)
  • Cut into bite-size pieces
• 1 (15 oz) can unsweetened light coconut milk
• 2 TBS red curry paste
• 1 TBS natural peanut butter
• 1 TBS reduced sodium soy sauce
• 2 cups green beans, halved lengthwise if large
• 2 medium carrots, cut into thin bite size strips
  • I cut into round pieces and pre-boiled/steamed for 5 minutes before
• 1 red sweet pepper, cut into thin strips
• 1/3 cup fresh cilantro (optional)
• 1/4 cup sliced green onions (optional)
  • I substituted sweet onion and added after cooking chicken
• 2 cups hot cooked rice
• Lime wedges (optional, garnish)

Add oil to skillet/wok, heat over medium high heat. Add chicken; cook until no longer pink, stirring frequently.

Stir in coconut milk, red curry paste, peanut butter and soy sauce until well combined, bring to a boil.

Once at a boil, add green beans, carrots and peppers and again bring to a boil for 1 minute.  Reduce heat and simmer, uncovered 10 – 15 minutes or until vegetables are tender, stirring occasionally.

Stir in cilantro and green onions and serve with lime wedges.

**1 cup chicken mixture and 1/2 cup rice is aprox 400 calories, 14g fat, 460 sodium, 38g carbs, 6g fiber, 30g protein

**Adapted from Skinny One-pan Recipes, Better Home and Gardens

This recipe reminds me of a hearty chili but with healthier sirloin meat and rotini pasta. The melted shredded cheese on top was my favorite part!  Highly recommend for a quick week night meal.

Ingredients:

• 1 TBS olive oil
• 1 cup chopped onion (I used sweet onion, red onion would also be good!)
• 1 lb boneless beef sirloin (add/subtract based on number of people feeding)
  • trim and cut into bite-size pieces
  • If on sale, I buy top sirloin
• 2 to 3 tsp chili powder
• 1-2 tsp dried Italian seasoning
• salt and pepper to taste
• 1 (14.5 oz) reduced sodium beef broth
• 1 (14.5) oz no salt added diced tomatoes, undrained
• 1 (8 oz) can no salt added tomato sauce
• 2 cups rotini
• 1 (15 oz) can red kidney beans, rinsed and drained
• frozen whole kernel corn
  • (I put in about 1 cup, recipe calls for an entire bag, that is too much)

In a large skillet heat oil over medium high heat. Add onion, cook 3 minutes, stirring occasionally. Add garlic cook and stir 1 minute, being careful not burn.

Meanwhile, combine the chili powder, Italian seasoning and pepper in a small bowl; add to the skillet with the bite-size pieces of meat. Cook 3-4 minutes or until meat is browned.

Stir in the beef broth, diced tomatoes, tomato sauce and a pinch of salt. Bring to a boil and stir in pasta, reduce heat and simmer, uncovered for 10 minutes or until pasta is tender, stirring frequently. Stir in beans and corn. Simmer, covered, 3-5 minutes or until heated throughout.  Dish into bowls and sprinkle with cheese!

**An alternative is to cook the pasta separately and add to dish at the end.

**Adapted from Skinny One-pan Recipes, 2016

I have a similar recipe for veal paprikash posted on my blog but I love this version more as it calls for fresh tomatoes and a dash of hot spice pleasantly overpowered by sweet Hungarian paprika.  There are also less steps to this recipe and once the onion and pepper are chopped, most of the cooking time is spent letting the meat tenderize via a simmer. If you have leftover chopped or diced tomatoes from another recipe, feel free to add those as well!

Cuts of veal

• veal for stew are cut into one or two inch squares.
• The pieces are usually cut from the shoulder, shank, or round, as these are the best cuts for braising or simmering meat for an extended time.
• Meat cut from the front of the shoulder contains connective tissue that breaks down when braised and makes for a great sauce.
• Generally, this is also the most cost effective cut of veal
• Do not use meat made for Scaloppine as its very thin and expensive as the fibers are removed.

 

Veal Paprikas

Ingredients:

• 1-3 lbs veal stew
• 2 TBS butter
• 2 TBS vegetable oil
• 1 yellow onion, chopped
• 1 heaping TBS sweet Hungarian paprika
• Pinch cayenne pepper
• 1 small red pepper, finely chopped
• salt and pepper to taste
• 1 TBS all-purpose flour
• 1 cup regular sour cream (do NOT use low fat or fat free)
• Egg noodles to serve with veal

Cut the veal into 1-inch pieces. Rinse meat well in a colander and shake off excess water, but do not pat dry. (You want some extra moisture). Melt the butter in the oil in a dutch oven over medium – high heat, add the onion and cook, stirring, until softened, about 3 minutes. Sprinkle the paprika and cayenne over the onion, then add veal to the pot; stir until meat is coated with spices. Reduce heat, cover, and simmer until meat gives off a fair amount of liquid, about 10 minutes. Stir in the bell pepper, tomato and a generous pinch of salt, cover again and cook until the meat is tender, about 45 minutes.

In a small bowl, mix the flour with 2 TBS water, then stir in the sour cream; stir mixture into pot. Cook, covered, for 10 minutes more. Remove from heat and let stand 10 minutes to settle flavors. Stir well before serving. (Don’t be tempted to skip this step!)

**Recipe adapted from Braises and Stews Cookbook

MLA – “veal: major cuts”. Illustration. Encyclopædia Britannica Online. Web. 27 Feb. 2017. <https://www.britannica.com/topic/veal?oasmId=2913