Tuesday, February 28, 2012

Those Little Scamps!

Shrimp Scampi with Spinach Salad

     For Shrimp Scampi                                      For Salad
       kosher salt to taste                                        6 cups baby spinach, washed and dried
       Grapeseed oil for pasta water                         1/4 cup dressing (see here for my favorite)
       12 oz whole wheat linguine                             1 cup cherry tomatoes sliced in half
       2 Tbs oliveoil
       3 cloves garlic, minced
       1 pound peel-and-eat shrimp
       2 Tbs unsalted organic butter
       2 cups chicken broth
       1/2 tsp black pepper
       1/4 grated Parmesan cheese
       1 Tbs fresh parsley, chopped

1. Boil salty water for pasta in large stockpot. Add a little oil.
2. Cook pasta according to package instructions.
3. While pasta is cooking, heat olive oil in a large saute pan over
     medium heat.
4. Add minced garlic, saute for 1 minute.
5. Add srhimp and butter.  Saute for 2 minutes.
6. Add chicken broth and let simmer for 2 minutes.  Remove from
7. Drain pasta but do not rinse.
8. Add inguine to pan, a small batch at a time.
9. Add black pepper. Gently fold in Parmesan.  Sprinkle with fresh
    parsley.  Divide into 4-5 bowls and serve.

For salad: Toss spinach with dressing and top with cherry tomatoes.

If it weren't for the "TEXTURE" of the shrimp *insert eye roll here* it would have been 4 forks ;)

Followed by *drum roll please* wait  *stop the drum roll a moment* AHEM. Now I better not hear ANYTHING about this not being healthy!!!  We all deserve a treat once in awhile! *restart drum roll please*


Ingredients: (Feel free to double. I do!)
   6 oz frozen orange juice (we use the concentrate cans)
   1 cup milk
   1 cup water
   1/2 cup sugar
   1 tsp vanilla
   6-9 ice cubes

Add all ingredients to blender and blend until ice is chopped.  Serve in your choice of glass!

Monday, February 27, 2012

Oh Yay! It's Cassoulet!

Cassoulet (kass-oo-lay) is a hearty stew originating from southwestern France.  It's name is derived from the pot it was actually cooked in, the cassole, a deep, round, earthenware pot with slanting sides. The cassoulet is typically meat heavy and contains white beans.  Traditionally a Cassoulet is made with pork as, that was the meat readily available to the French peasants. I made it with turkey sausage as that's what was readily available to this peasant!

Chicken Sausage Cassoulet

     1/2 cup olive oil
     1/2 medium onion, chopped
     4-5 Italian chicken sausages (I used turkey)
     4 cloves garlic, minced or pressed, divided into two portions
     8 oz cherry tomatoes, diced
     2 15oz cans cannellini beans
     1/2 tsp kosher salt
     1/2 tsp black pepper
     2 cups chicken broth
     3 fresh sage leaves, minced
     1/4 cup grated Parmesan cheese
     3 Tbs fresh parsley, finely chopped


1.  In a large skillet, heat olive oil over medium heat, Add onions       and stir to coat with oil.
2. Add sausage. Cook 10 minutes until sausage is cooked through,     stirring onions and turning sausage frequently to avoid burning.
3. Remove sausage only and set aside.  Add one portion of garlic,       followed by tomatoes, beans, salt, and pepper to onions. Mix    

4. Add broth. Reduce heat and simmer 5 minutes.
5. Once sausages have cooled slightly, slice into 1/4 inch pieces.         Return sausage to pan.
6. In a small bowl, combine sage, remainder of garlic, and
    Parmesan. Combine half of Parm mix with stew.
7. Divide into 4-5 bowls.  Top with remaining Parmesan mix and
    garnish with fresh parsley. Serve hot.

FACEOMETER: 4 SPOONS UP! (8 if you are counting)

Thursday, February 16, 2012

It's a Girl Thing, You Wouldn't Understand

It's sad, no, it's down right pathetic when Mom gets sick everything goes to BLEEP.  WHY am I the only capable person in this house???

After suffering through some female related issues all last week (including a trip to the E.R.) I came to the very distinct revelation that I am the only thing keeping this family from being bums.  If I don't dress them, they wander around aimlessly wondering where those shapes of cloth are kept.  Likewise, if I don't feed them, they starve...or eat crap from a cardboard box in a greasy bag.  SIGH.

I suppose it's my fault.  I should have rolled off the couch, clawed my way to the kitchen, hoisted my doubled-over self in front of the oven and fried my tears so those poor souls would get a decent meal.  I even suggested my hubby follow a recipe, but he clucked and flapped his flightless wings in protest.

It has been a slow process getting back to MY normal, and once again, I'm behind on recipes and postings.  Monday I made a wonderful turkey chili (we had the leftovers yesterday).  I will post that tomorrow. Today, feeling much better, I made whole wheat french bread and whole wheat banana muffins.  We used one loaf for some yummy BLTs tonight!  I'm still working out the kinks to these recipes as I'm adapting them from my favorites to fit the "Real Food" mantra.  Once I perfect them, I will share so you may enjoy as well! 

On a side note, I did have fun making yummy valentines for all our "heroes" (teachers, bus drivers, co-workers, friends)!  I am a baker after all

Thursday, February 2, 2012

Don't Be a Loaf, Eat Meat!

I don't "do" meatloaf.  It's not my thing.  There is just something incredibly UNappetizing about ketchup slathered on a  bread-shaped piece of meat.  Until tonight.  The Fresh 20's Turkey Meatloaf and steamed potatoes REALLY hit the spot.  The spices were savory, the herbs (which I got creative with and used cilantro instead of parsley....oh come on, you know I have a love affair with cilantro) were perfect and the loaf of meat was basted with a tasty sweet tomato paste instead of that vile condiment called ketchup.  This meal was a win win for everyone!  AND, it didn't take my kids two hours to eat it!!!

Turkey Meatloaf with Steamed Potatoes

     For Meatloaf                                            For potatoes
          1/2 cup whole wheat bread crumbs             1 lb medium gold potatoes cut in quarters
          1 pound ground turkey or beef                    1/4 cup chicken or veggie broth (or water)
          1/4 cup fresh parsley (CILANTRO!!!!)        1/4 tsp salt
          1/2 cup medium red onion, minced               1/4 tsp black pepper
          1/2 Tbs ground cumin
          2 large eggs
          1 Tbs dijon mustard
          1 tsp balsamic vinegar
          1 tsp salt
          1 tsp black pepper
          2 Tbs tomato paste
          1 Tbs raw honey
          1 Tbs water

1. Preheat oven to 400 degrees.
2. In a large bowl, combine meat, crumbs, pars..cilantro, onion, cumin, eggs, Dijon, vinegar, salt and pepper until well mixed. Don't be afraid to use your hands!
3. Form mixture into a loaf pan.
4. In small bowl, blend tomato paste, honey and water until thick and smooth.
5. Baste the top of meatloaf with the tomato mix.
6. Bake about 60 minutes

1. Arrange potato quarters in a  1 quart microwave safe dish.  Add stock or water, and cover with heavy duty plastic wrap.
2. Microwave at HIGH 8 minutes or until tender.  Drain
3. Sprinkle with Salt and Pepper


Sunday, January 29, 2012

The Key To A Successfull Marriage Is Keeping The Spice...

...but not THIS marriage!  Ok, I have to concede.  My family does NOT "do" spice.  Any manner of it. Period.  The key to THIS marriage is BLAND; for the love of God, keep it BLAND! 

I was excited about this recipe because I knew it was something the whole family would like.  I didn't take into account the miniscule amount of cayenne pepper.  Two teaspoons of that vile spice meant the difference between "it's ok" and "MOM! You are the most awesomest ever! Thank you for working so hard to make us happy! YUM!  More please, suh!" 


One day, I will win.

Chicken Enchiladas (hold the zucchini please)

  For enchilada sauce (make ahead)          For enchiladas                      For zucchini
    2 Tbs olive oil                                          enchilada sauce                   2 medium zucchini
    1 medium onion                                        3 cups cooked chicken       1 Tbs olive oil
    2 small cloves garlic, minced                        from previous dinner        1/4 tsp black pepper
    2 tsp cayenne pepper (unless you are us)   12 corn tortillas                   a dash of kosher salt
    1/2 tsp cumin                                             8 oz cheddar cheese shredded
    1/2 tsp kosher salt                                  
    1/4 tsp black pepper
    5 roma tomatoes, cut in half
    3 cups chicken or veggie broth

Make Ahead Enchilada Sauce
1. Heat olive oil in a large saute pan over medium heat.
2. Saute onions and garlic for 2-3 minutes.
3. Season with Cayenne, cumin, salt and pepper. Stir
4. In a blender or food processor, puree tomatoes with broth until smooth. Add to pan and simmer 8-10 minutes on low.
5.Refrigerate sauce in airtight container or continue with recipe.

1. Mix 1/2 cup sauce with cooked shredded chicken. Set aside.
2. Dip each tortilla in the sauce to soften. Place 1/3 cup chicken in the middle of each tortilla.  Roll it up and arrange in baking dish with seam side down.  Repeat until all enchiladas are side by side in dish.
3. Evenly cover enchiladas with remaining sauce. Sprinkle with cheese.
4. Bake in oven for 10 minutes or just until cheese is melted.

Sauteed Zucchini
1. Toss zucchini with olive oil, black pepper and salt
2. Heat pan on medium, then pourin dressed zucchini
3. Saute for 3-4 minutes until warm but not limp. Serve.

Thursday, January 26, 2012

GASP! You Said The "V" Word!

Veggie Tacos.  I, for one, think it sounds "mah-veloos"!  I love me some homemade guacamole with fresh avocados, vine-ripened tomatoes, fresh cilantro.....grglgrrrrlll.  Sorry, had a Homer Simpson moment! 

I was actually excited about this meal and I hoped my enthusiasm was contagious.  It paid off.  According to my husband, "Well, nothing will ever replace a REAL taco but these were good".  That translates to a normal person's "wow, these are great!". 

I did take some liberties with the recipe though.  Am I possibly getting creative in the kitchen?  Don't celebrate just yet.  I make tacos and guacamole a lot so I felt comfortable varying the theme. Instead of canned pinto beans, I used dry black beans (I prefer the flavor).  I also left out the bell pepper (and cayenne) because, by this time, I have found my family really aren't fans of the colorful veggies. In addition, I added WAY more cilantro than called for.  Let's face it, there's little better than fresh cilantro! You, of course, may do with it what you desire!

Veggie Tacos with Fresh Guacamole
     For guacamole                                                    For beans             
       3 ripe avocados, peeled and pitted                      1 15oz can pinto beans drained and rinsed
       1/4 medium onion finely chopped                         1/2 tsp cumin 
       1 clove garlic, minced or pressed
       1 lime juiced
       1/2 tsp kosher salt
       1/4 tsp cayenne pepper
       1/2 tsp black pepper
       1 roma tomato chopped
       2 Tbs (or more) chopped fresh cilantro

     For Veggie Filling                                                  For tortillas and assembly
       1 Tbs olive oil                                                        1 Tbs olive oil
       1/4 medium yellow onion chopped                          8 corn tortillas (6")
       1 red bell pepper, roughly chopped                         1 cup raw cheddar cheese, shredded
       1/2 tsp kosher salt
       1/4 tsp black pepper
       1/4 tsp cayenne pepper
       2 medium zucchini squash, thinly sliced (or chopped)
       2 cups baby spinach, chopped

For Guacamole
1. Mash avocados in a medium bowl until chunky.
2. With a fork, mix in onion, garlic, lime juice, salt, cayenne pepper, and black pepper.
3. Fold in tomatoes. Taste and adjust seasonings as needed.
4. Top with fresh cilantro (or just blend those babies in!!!)

For Beans
1. Mash beans with a fork
2. Toss with cumin.
3. Heat on stove until warm.

 For Veggie Filling:
1. Heat olive oil over medium heat.
2. Saute onion for 3-4 minutes
3. Add bell pepper and cook for 2 minutes more
4. Mix in seasonings
5. Add zucchini and spinach, stir and remove from heat

For tortillas and assembly:
1. lightly brush tortillas with olive oil on both sides.
2. Heat dry pan over medium heat and warm tortillas once at a time for a few seconds on each side to soften.
3. Build tacos according to taste.  A suggestion is a layer of beans, followed by a sprinkle of cheese, a large scoop of vegetable mix and a dollop of guacamole.


Wednesday, January 25, 2012

How Do You Spell That Squiggly Line over a Frustrated Cartoon Character's Head?

I will never understand my family. "Oh it's good Mom......but I'm going to sit here and piddle around for two hours nibbling on three pieces of shrimp".  In the wise words of a Malaysian toothpaste commercial "SRRRIOUSRY???"

I just don't get the logic.  If you are hungry, eat.  If it is savory, eat.  If you say it tastes good, EAT!!!!  I was excited about this recipe.  I knew (ok, THOUGHT I knew) my oldest would love it as he asks for shrimp quite a bit.  I was wrong.  I have BEEN wrong for three weeks now.  Is it wrong of me to want health for my family? Am I unjust for wanting them to try new things?  SIGH. 

Well, I know I can count on my classy, cultured readers to love this recipe like I do. Oh, and for those of you ingoramooses like me, that funny little word down there isn't "kin-o-ah" *ahem*, it's "keen-wah". Yeah, I know.


     For Quinoa                                  For Shrimp                                  For Salad
       4 cups water (or broth)                1 lime, juiced                              1 Tbs olive oil
       2 cups quinoa, uncooked*           3 Tbs raw honey                         1/4 tsp black pepper
                                                         3 Tbs grapeseed oil                     dash cayenne pepper
                                                         1/4 tsp kosher salt                       dash kosher salt
                                                         1/4 tsp black pepper                   1 cucumber, peeled, chopped
                                                         1 pound shrimp (peeled, tails     12 grape tomatoes cut in half
                                                            removed, rinsed, pat dry)

*I was unable to find pure quinoa so I had to purchase the "Near East" brand quinoa and brown rice blend

In a medium-large saucepan, bring water or stock to boil and stir in the quinoa.  Cook for 15-20 minutes, until tender, stirring occasionally.  Allow to cool.  Divide into 2 equal portions and refrigerate in airtight containers.  Used for 2 recipes.

For Shrimp
1. combine lime juice, honey, grapeseed oil, salt and pepper in a sealed  glass container.  Shake well until thoroughly combined.  It should look cloudy and smooth.
2. Toss shrimp with marinade in a medium bowl.
3. Heat medium pan over high heat.  Pour in shrimp with marinade.  Stir shrimp around in pan to prevent burning. Lower heat and cook for 3-4 minutes, until shrimp are opaque.
4. Transfer shrimp to serving bowl and cover to retain heat.
5. Add quinoa to marinade in pan and stir to combine.  Quinoa will soak up flavor of liquid.  Heat until just warm.

For Salad
1. Combine olive oil with black pepper, cayenne, and salt. Toss with cucumber and tomatoes. Chill until ready to serve.

That would be the Shrimp she held in her mouth for an hour

P.S. I HATE peeling shrimp...touching those little slimy legs leaves me with goosbumps and a knot in my throat HAHAHA!

Monday, January 23, 2012

Yummy In My Tummy

There is nothing better on a cold rainy evening than a warm, comfort-style food.  Of COURSE staying within the "real food" bounds! Tonight's recipe took some preparation on my part, as I decided to follow the advice of my good friend Claudia of Our Chafing Dish and make my own chicken stock.  Roaster chickens are only around $3.50 or so.  After slicing off the meat in accordance with the culinary expert, I placed the carcass in water with carrots, celery, onion, peppercorn, rosemary, and parsley.  I let it simmer for 4 plus hours and ended up with 6+ cups of stock.  One 32 oz box of chicken stock is easily $4 dollars or more.  What a money saver!  It does take time, but it's one of those things you can walk away from for a few hours to do other important things *cough coughFaceBookcough cough*

Chicken And Dumplings

     For Broth and Chicken                                         For Dumplings
          2 Tbs olive oil                                                       1-1/2 cups flour (I used whole wheat)
          2 celery stalks, ends removed and  chopped          1 tsp baking powder
          4 carrots, peeled and sliced                                   1 egg
          1 medium onion, diced                                           1 tsp salt
          2 tsp salt                                                               1/2 cup milk (or water)
          1 tsp black pepper                                                 1 Tbs olive oil
          2 tsp ground cumin                                                 1 Tbs fresh thyme, finely chopped
          2 chicken boobs, 4 thighs, 4 legs (bone in with skin)* 
          4 cups chicken stock
          1 cup water if needed
          2 Tbs fresh parsley, chopped

1. Heat olive oil in a large stock pot; add celery, carrots, and onion.  Cook for 5 minutes. Add salt, pepper and cumin. Stir.
2. Add chicken and stock; bring to a boil.  If stock is nto enough to cover chicken, add additional water.
3. Reduce heat, cover pot and let simmer for 30 minutes or until chicken is no longer pink inside.
4. Remove chicken and let stand until cool enough to handle.
5. Remove skin from chicken and tear meat away from bones; discard skin and bones.
*6. Divide chicken into two equal portions and refrigerate for use in this recipe and a later one. Store broth in refrigerator until dinner night.


1. Bring broth up to simmer.
2. In a large bowl, combine dumpling ingredients until doughy. Divide into 12 Tbs size pieces. Set aside.
3. Add one portion of prepared chicken to broth.
4. Return soup to a simmer. Drop the dumplings into simmering soup.  Dumplings will rise to the top.
5. Cover and simmer for 15 minutes.  Add fresh parsley.
6. Divide into bowls and serve immediately.  Serve with a plate of fresh tangerine wedges.
2. in a large bowl


New layout

I've decided to try and rearrange how you find the recipes.  The layout I currently have is a pain to navigate and an even bigger pain to type up recipes.  I plan on using my "posts" to post the recipes and then listing the recipes alphabetically as a link to the original post under the "Recipes" tab.  Please bear with me (but please don't bare with me...that would be a little weird) while I undergo the reconstruction!  Thank you!

P.S. All the recipes I am behind on I will post here.  Again, I apologize!

Sunday, January 22, 2012


It. Has. Been. A. Long. Week. *SIGH* I have a TON of catching up to do with recipes, I know.  I have to say, I don't like the format in which I am posting them though.  It's too ridiculous trying to find them all.  If anyone else is familiar enough with this particular blogging site, feel free to give me tips!

I made the "men" follow a recipe and make dinner tonight!  Granted, I did have to step in and help with the preparations, but all in all, the meal was YUMMY!  Kudos to my DurMen!

Easy Baked Salmon with Zucchini and Rice
1-1/2 lbs fresh salmon fillets
2 medium zucchini, sliced down the middle lengthwise
2 Tbl olive oil
1 tsp lemon zest
1 lemon, juiced
1 Tbs chopped fresh parsley
1/2 tsp salt
1/2 tsp pepper
3 cups prepared brown rice (from previous recipe)
1. Preheat oven to 350 degrees
2. Place salmon skin side down on a foil-lined cookie sheet
3. Whisk together olive oil, lemon zest and juice, fresh parsley, salt and pepper.
Spread marinade over the salmon and zucchini
4. Bake for 10 minutes at 350 degrees. Then, turn the broiler on and broil for 3-5 minutes under direct heat.  Remove from oven.
5. Serve with 1/2-3/4 cups brown rice for each plate.
FACEOMETER: 4 forks!

Mom Says: VERY easy and quick!  A good for you meal!

Monday, January 16, 2012


I have to be honest.  There has been something missing from recent recipes. FLAVOR!  I have been very disappointed in the lack of palate pleasing piquancy.  Am I asking too much that REAL food taste better than it's over-processed counterpart?  I'm still new to this creativity-in-the-kitchen thing so I'm a bit timid to experiment until I become better acquainted with a recipe.  Perhaps I have just hit a "dud" week.  I'm not quite ready to admit that I don't like something ;)  Here's to THIS week's recipes!

Beef Stroganoff with Veggie Sticks

12 oz whole wheat fettuccine pasta (salt and olive oil for cooking)
1 Tbs olive oil
1/2 medium onion, sliced
1 pound cooked sirloin cut into thin 1" strips (from previous meal)
salt to taste
1/8 tsp cayenne pepper
2 Tbs butter
2 Tbs flour (I used whole wheat)
2-1/2 cups chicken or vegetable broth
1 tsp Dijon mustard
1/2 cup plain Greek yogurt, nonfat
8 oz button mushrooms, stems removed and sliced
sea salt and black pepper to taste
1 Tbs parsley, finely chopped

1 medium cucumber, peeled and cut into sticks
2 medium carrots, peeled and cut into sticks

1. Boil salty water for pasta. Cook pasta according to package, draining while they are still slightly firm.  Toss with a little olive oil to keep from sticking.
2. In a large skillet on high, heat olive oil.  Saute onion until translucent, about 4 minutes.  Add steak and heat through.  Stir in salt and cayenne pepper.  Transfer onions and steak to a bowl.
3. In same skillet, melt butter; add flour and cook for 1 minute until flour smell is gone.
4. Whisk in broth and bring to a boil; thicken 1-2 minutes.  Reduce heat.
5. Whisk in Dijon mustard and Greek yogurt, thickening 2 to 3 minutes.  Combine with mushrooms. Remove from heat. Salt and pepper to taste.
6. Arrange noodles on a large platter.  Top with meat/onion mix and then pour Stroganoff sauce over meat and noodles. Garnish with finely chopped parsley.
7. Serve with raw vegetables and individual servings of cucumber yogurt dip for a fun side.

FACEOMETER: 4 forks!

 Mom says: I was hoping for more flavor, but it WAS yummy! 

Baked Ricotta Zucchini
     For Baked Ricotta Zucchini                                             For tomato side salad
          2 Tbs olive oil                                                                   2 tsp balsamic vinegar
          1 medium yellow onion, roughly chopped                     1/2 tsp Dijon mustard
          2 cloves garlic, minced                                                    2 Tbs olive oil
          8 zucchini, sliced into rounds                                          1/4 tsp salt
          3/4 tsp salt                                                                         1/4 tsp back pepper
          1 tsp dried oregano                                                            1/2 red onion
          1/2 tsp black pepper                                                          3 medium tomatoes, thinly sliced
          1 cup low fat ricotta cheese

1. preheat oven to 350.
2. Heat 1 Tbs of olive oil in a large saucepan over medium heat
3. Saute onions until softened, about 2-3 minutes
4. Add garlic and saute just until fragrant.
5. Add in zucchini and saute until lightly browned, 2-3 minutes
6. Season with salt, dried oregano, and black pepper.
7. Arrange zucchini in a square baking dish
8. Top evenly with ricotta and drizzle with remaining 1 TBS oil 
9. Bake for 15-20 minutes, until the ricotta has browned

For salad:
1. whisk vinegar and mustard until well incorporated.
2. while whisking, drizzle in olive oil.
3. Season with salt and black pepper.
4. Dress red onions and tomatoes with vinaigrette.
 where was the flavor?!

Saturday, January 14, 2012

Yes, Marshmallows ARE a Food Group!

Yes, I know, I have some catching up to do. Between sickos and sickos, I haven't had much time or strength (motivation, tomato/tomAHto) to post.  However, today I felt pretty good, and seeing how hot chocolate makes EVERYONE feel better, I decided to make homemade marshmallows that coincide with the Real Foods parameters.  YUUUUUMMY!  I will post the recipe as well as catch up on the meals!

Maple Syrup Marshmallows


3 Tbs gelatin
1/2 cup water
2 cups real maple syrup
1/4 tsp cream of tartar (optional but helps consistency)
1/4 tsp salt
1 Tbsp vanilla extract


1. Combine the gelatin with the water and set aside
2. Heat the maple syrup (and cream of tartar) to 250 degrees.  If you do not have a candy thermometer,     this is the "hard crack" stage- when the syrup is dipped into ice water it will harden completely. *SYRUP BOILS OVER EASILY SO REMAIN CLOSE AND STIR OFTEN*
3. Once it reaches 250 remove from heat and slowly pour into the bowl with the gelatin.  This is where having a stand mixer is beneficial as you are supposed to be mixing it while you pour.  A hand mixer will work as well. 
4. Us a whisk attachment to the mixer and begin whipping.
5. Add in the salt and vanilla and continue to whip until light and fluffy, about 5-10 minutes.  It WILL expand some.
6. Pour into a buttered 9x13 pan and let set until completely cool.
7. Once cool, cut into squares.  To make this easier, you can butter the knife or run it under hot water occasionally to keep it from sticking.
8. A trick to consider (as these are very sticky), roll cut marshmallows in corn starch (some use powdered sugar, but as I'm off the "refined stuff" I chose the corn starch) and shake off excess. I had no trouble with stickage after that!  Another option is cocoa powder.

Thursday, January 12, 2012

short hiatus

Because of all the illness being passed around this house, I will most likely be late posting recipes.  Rest assured, I am sticking to the plan as much as possible.  Thanks!

Beef With Broccoli
2 Tbs whole wheat flour, sifted
1 tsp sea salt
1 tsp black pepper
2 1/2 pounds beef sirloin steak (used for two recipes), fat removed, sliced against the grain no longer than 1 inch
3 Tbs grape seed oil (divided)
2 cloves garlic, minced
1 large head broccoli (enough to cut to 3 cups)
1 Tbs reduced sodium soy sauce and 1/2 cup chicken broth combined in one bowl, set aside
3 cups prepared brown rice*
1. In medium sized bowl, combine flour, salt and black pepper. Dust steak strips with flour mixture.
2. heat 2 Tbsp grape seed oil in a wok or non-stick skillet over medium high heat.  Once oil shimmers, add steak slices and stir fry for 2-3 minutes.  Brown the steak, but don't cook through.  remove steak from pan and set aside. Reserve 1/2 of steak for Beef Stroganoff meal.
3. Add the remaining Tbs oil and scrape the pan to release any flavorful bits.  Add garlic, making sure to stir around so as to avoid 
burning.  After 30 seconds, add broccoli and stir fry for 3-4 minutes.
4. Add the steak back to the pan and stir fry for a minute.
5. Add broth/soy sauce liquid. Stir fry for 1-2 minutes so as to coat the broccoli and beef with sauce.
6. Serve on platter over brown rice.  Spoon any extra liquid over meal once served.
Heat 2 Tbs oil and 3 cups brown rice in a saucepan over medium heat. Saute rice and 1/2 medium chopped onion for about 3 minutes until it starts to slightly brown.  Add 6 cups water or chicken broth and bring to a boil. Reduce to simmer, cover and let steam for 25 minutes before you even THINK about touching that lid.
1/2 of the rice will be used for the BAKED SALMON meal. 

 FACEOMETER: 4 forks

Mom says: Great easy meal when craving "Chinese" food!