French country beef stew | Cattlemen’s beef board

Thinking ahead to your next few meals? Here are some main dishes and sides to try.

French country beef stew

Makes 8 servings

Preparation time: 15 minutes

Cooking time: about 2 1/2 hours

INGREDIENTS

2-1/2 pounds beef for stew, cut into 1-inch pieces

2 cups water

1 package (about 1 ounce) dry vegetable soup mix

1 pound baby red-skinned potatoes, cut into quarters

8 ounces halved white mushrooms

1 pound asparagus, cut into 2-inch pieces

2 tablespoons cornstarch dissolved in 1/4 cup water

Coarse salt and pepper

Combine beef, water and soup mix in stockpot; bring to a boil. Reduce heat; cover tightly and simmer 1 3/4 to 2 1/4 hours or until beef is fork-tender. Add potatoes and mushrooms to stockpot and bring to a boil. Reduce heat; cover and simmer 10 minutes. Stir in asparagus; continue cooking, covered, 8 to 10 minutes or until vegetables are tender, stirring occasionally. Stir in cornstarch mixture; bring to a boil. Cook 1 minute, stirring occasionally. Season with salt and pepper to taste.

Per serving: 289 calories, 31 grams protein, 10 grams fat (31% calories from fat), 3.7 grams saturated fat, 18 grams carbohydrate, 88 milligrams cholesterol, 430 milligrams sodium, 3 grams fiber.

Carb count: 1.

Chicken alphabet soup with peas

Makes 6 servings

Preparation time: about 10 minutes

Cooking time: less than 10 minutes

INGREDIENTS

1 1/2 cups alphabet pasta

1 tablespoon butter

3 medium carrots, finely chopped

2 ribs celery, finely chopped

6 cups unsalted chicken broth

1 1/2 cups cooked chicken, chopped

1/2 cup frozen peas, thawed

Coarse salt and pepper to taste

Cook pasta according to directions; drain and set aside. Melt butter in a medium pan. Add carrots and celery and cook on medium 7 to 10 minutes or until softened. Stir in broth, chicken, cooked pasta and peas; bring to a boil. Season with salt and pepper to taste; serve warm.

Per serving: 258 calories, 15 grams protein, 5 grams fat (19% calories from fat), 2.1 grams saturated fat, 34 grams carbohydrate, 31 milligrams cholesterol, 216 milligrams sodium, 3 grams fiber.

Carb count: 2.5.

Lemon Orzo with peas and mint

Makes 6 servings

Preparation time: less than 15 minutes

Cooking time: 15 minutes

INGREDIENTS

1 1/2 cups orzo

1 teaspoon coarse salt

1 cup frozen petite green peas, thawed

2 tablespoons butter

2 tablespoons fresh lemon juice

2 teaspoons grated lemon zest

1 tablespoon minced fresh mint

In a large saucepan over high heat, bring 3 cups water to a boil. Stir in orzo and salt; cover, reduce heat to medium and cook 10 minutes. Add peas and cook 5 more minutes or until water is absorbed and pasta is tender. Add butter, lemon juice and lemon zest; stir to blend. Sprinkle with mint. Serve immediately.

Per serving: 209 calories, 7 grams protein, 5 grams fat (20% calories from fat), 2.5 grams saturated fat, 35 grams carbohydrate, 10 milligrams cholesterol, 381 milligrams sodium, 2 grams fiber.

Carb count: 2.5.

Mediterranean wrap

For each wrap: Place a burrito-size flour tortilla on flat surface. In a medium bowl, combine 1 cup salad greens, 1/4 cup halved cherry tomatoes, 1/4 medium peeled, seeded and chopped cucumber, 2 tablespoons chopped kalamata olives and 1 thin slice red onion; mix well and spread on tortilla. Sprinkle with 2 tablespoons crumbled Greek feta cheese and 2 tablespoons light vinaigrette. Bring bottom of tortilla to top and fold sides over.

Barbecue pizza

Heat oven to 400 degrees. Spoon refrigerated barbecue shredded pork from a 20-ounce container onto a large, ready-to-heat pizza crust. Sprinkle with 1 cup shredded 50% light cheddar cheese and arrange 6 green bell pepper rings on top. Bake according to pizza crust directions. Serve with a packaged green salad and peaches.

Sea scallops with pineapple salsa

For the salsa: Combine 1 cup diced (small) fresh pineapple, 1/2 cup chopped red bell pepper, 2 tablespoons diced red onion, 1 tablespoon chopped fresh basil, 1 tablespoon minced gingerroot and 1 tablespoon olive oil; mix well and season with coarse salt and pepper to taste. Chill at least one hour.

For the scallops: Heat a large nonstick skillet on medium-high. Coat 1 pound sea scallops with cooking spray and then with coarse salt and pepper to taste. Add half the scallops to skillet; sear 2 minutes on each side or until golden. Remove from skillet and keep warm. Repeat with remaining scallops. Serve warm with salsa.

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