Menu Planner: Autumn beef and cider stew
AUTUMN BEEF AND CIDER STEW
Servings: 6
Preparation time: 15 minutes Cooking time: about 2 hours
INGREDIENTS
2 slices bacon, cut into 1/2-inch pieces 2 pounds beef stew meat, cut into 1-inch pieces
1 teaspoon coarse salt
1/2 teaspoon pepper
1 (10 1/2-ounce) can condensed French onion soup 1 cup apple cider
1 pound sweet potatoes, peeled, cut into 1-inch pieces (about 3 cups)
1/3 cup unsweetened dried cranberries In a stockpot on medium, cook bacon until crisp; remove with a slotted spoon to paper towel-lined plate. Brown 1/2 stew meat in bacon drippings on medium heat; remove from stockpot. Repeat with remaining beef; season with salt and pepper. Return beef and bacon to stockpot. Add soup and cider; bring to a boil. Reduce heat; cover tightly and simmer 1 1/2 hours. Add sweet potatoes and cranberries to stockpot; bring to a boil. Reduce heat; continue simmering, covered, 20 to 30 minutes or until beef and potatoes are fork-tender.
Per serving: 367 calories, 32 grams protein, 15 grams fat (37% calories from fat), 5.6 grams saturated fat, 25 grams carbohydrate, 102 milligrams cholesterol, 745 milligrams sodium, 4 grams fiber.
Carb choices: 1.5.
NEW MEXICO-STYLE CHILI-CHICKEN CASSEROLE
Servings: 8
Preparation time: 20 minutes Cooking time: 45 to 60 minutes
INGREDIENTS
1 cup chopped onion
1 (14-ounce) can unsalted chicken broth 2 (4-ounce) cans chopped green chilies, drained
1 cup reduced-fat sour cream 3/4 teaspoon coarse salt
1/2 teaspoon cumin
1/2 teaspoon freshly ground black pepper 2 (10 1/2-ounce) cans condensed reduced-sodium, reduced-fat cream of chicken soup
1 clove garlic, minced
18 (6-inch) corn tortillas
1 pound cooked chicken breast, shredded 2 cups finely shredded 50% reduced-fat cheddar cheese (8 ounces)
Heat oven to 350 degrees. Coat a 9-by13-inch baking dish with cooking spray. Microwave onion 3 1/2 minutes on high (100% power); drain. In a large bowl, combine cooked onion, broth, chilies, sour cream, salt, cumin, pepper, soup and garlic; mix well. Spread 1 cup soup mixture in dish. Arrange 6 tortillas over soup mixture (tearing to fit dish) and top with 1/3 of chicken and 1/2 cup cheese. Repeat layers twice, ending with the cheese. Spread remaining soup mixture over cheese. Bake 45 to 60 minutes or until bubbly.
Per serving: 376 calories, 34 grams protein, 14 grams fat (33% calories from fat), 7 grams saturated fat, 28 grams carbohydrate, 93 milligrams cholesterol, 851 milligrams sodium, 3 grams fiber.
Carb choices: 2.
HONEY-RUM PEACH GALETTE
Servings: 10
Preparation time: 10 minutes Cooking time: about 30 minutes
INGREDIENTS
1 refrigerated piecrust (from 15-ounce package)
2 to 4 tablespoons sugar (according to sweetness of peaches)
1/2 teaspoon nutmeg
2 cups sliced peaches
1 1/2 tablespoons honey
1/2 teaspoon rum extract
Heat oven to 425 degrees. Place roomtemperature piecrust on a lightly floured surface; roll into a 12-inch circle and place on a 12-inch pizza pan. Combine sugar and nutmeg. Sprinkle 1 tablespoon sugar mixture over dough. Arrange peaches in a single layer on top of dough starting 1 inch from edge, working from outside edge to center. Sprinkle peaches with remaining sugar mixture. Fold edges of dough over peaches and crimp to fit; coat dough with cooking spray. Bake 30 minutes. Combine honey with rum extract and microwave on high 20 to 40 seconds. Brush mixture over warm tart.
Per serving: 119 calories, 1 gram protein, 6 grams fat (40% calories from fat), 2.4 grams saturated fat, 18 grams carbohydrate, 2 milligrams cholesterol, 110 milligrams sodium, 1 gram fiber.
Carb choices: 1.