African Supper Plate- My version

Description:
I don't really know how this is "African" but I adapted a recipe my aunt uses.

I chose to serve it over brown rice to make it a bit more healthy, and I used NO sodium beef bouillon. I didn't miss the salt at all.

I also chose to use my slow cooker and make this over the course of one day. My aunt's recipe takes two days, marinating the meat on day one.

Ingredients:
Meat with marinade:
2 pounds of beef, cut into 1-2 inch cubes- I saved money by purchasing a round tip steak at $2.49 a pound and chopped it up myself, but you could just purchase "beef stew" meat
2 C of water
2 beef bouillon cubes - I used no salt beef bouillon packets from Hormel.
1/2 t curry powder
1/2 C white wine

Brown Rice:
1 1/2 cups of brown rice
3 c water
1 T butter

Toppings:
tomatoes- chopped into bite sized pieces
cucumbers- chopped into bite sized pieces
green onions- diced
mandarin oranges- I use unsweetened, canned in pear juice, drain the juice
pineapple chunks- unsweetened, drain the juice
cashews- chopped
flaked coconut

Directions:
In your slow cooker, add all of the meat & marinade ingredients. Slow cook on medium to high for 4 hours.

An hour before you want to eat, mix the brown rice and water in a pot with a tight fitting lid and bring the rice to a boil. Reduce the heat and simmer the rice for 45 minutes or until done. Add 1 T of butter to the hot, cooked rice and stir.

While the rice and meat are cooking, chop up your veggies and drain your canned fruit. Place each topping ingredient in a separate bowl to allow your guests to build their African Supper Plates, salad bar style. This way if you have a picky eater, they can choose what they want.

To assemble your African Supper Plate, begin with a base of brown rice. Add your meat, spooning some of the marinade over the rice. Add cucumbers, tomatoes, green onions, pineapple, oranges, cashews and top with coconut. It will feel like you're making a Sundae for supper! Enjoy!

(You could choose to thicken your marinade by adding corn starch before serving, but I didn't bother since we spooned it over rice.)

Simple Slow Cooked Beef Stew

Description:
My husband was craving Dinty Moore Beef Stew. EWW! My mother gave me a recipe for beef stew but it involves using an old fashion pressure cooker- too much trouble for me. I found this recipe and it was so easy and simple, I knew it had to work.

The stew came out perfect. I threw in a few extra potatoes and half a large onion I had left, to make it go a little farther. Next time I make it, I'm adding mushrooms!

DH said he could eat this beef stew everyday, so it looks like I won't have to buy that Dinty Moore crap! :)

Ingredients:
1 pound beef stew meat - 1" chunks
2 Cups of potatoes- cut into chunks - I leave the skin on because I like it.
4 medium carrots- cut into 1/2 " chunks (about 2 Cups)
1 Can of condensed cream of potato soup- 10 ounce size
1/2 C water
1 envelope (or half of a 2 ounce package) onion soup mix

Directions:
Place the beef stew meat chunks into your slow cooker. Add the potatoes, carrots and any other veggies you like. In a bowl, mix together the condensed potato soup, the water and the onion soup mix. Pour the mixture over the beef and veggies and stir.

Cook on high for 4 hours or on low for 8 hours.

Baked Whole Wheat Shells & Cheese

Description:
UNBELIEVABLY DELICIOUS! You would never know this was only 260 calories a cup with 12 grams of protein. Its comfort food you don't have to feel guilty about. It comes together pretty easy, there's no reason to buy yucky store bought mac and cheese dinners. Serve with a large side of vegetables for a complete meal.

Ingredients:
1 T Smart Balance spread or other butter substitute
2 T flour
1 T garlic powder
2 C skim milk or non fat milk
1/2 C shredded low fat cheddar cheese
2 T grated Parmesan cheese
2 C cooked whole wheat shell pasta or use traditional elbow pasta
1/2 C Italian seasoned bread crumbs


Directions:
Preheat oven to 350
Spray a 6 cup baking dish with non stick cooking spray
-In a saucepan, melt the Smart balance and stir in garlic powder and flour, cooking for one minute
-Whisk in the milk, and bring mixture to a boil
-Reduce heat and simmer 5 minutes
-Remove from heat and add the cheddar cheese and Parmesan cheese
-Stir in the cooked pasta
-Transfer the mixture to your prepared baking dish and top with bread crumbs.
-Lightly spray the top of the bread crumbs with non stick cooking spray
-Bake for 30 minutes or until top browns slightly

A Lesson From a Baby Bird

The other morning, I noticed a baby sparrow at the feeder, enjoying an easy bite to eat. Soon its parent flew in to the feast and interestingly, the baby began to flutter its wings and cheep. Mom (or Dad) hopped over and began to feed this demanding child.

I watched as Mom would grab a few bites and transfer the meal over to her offspring, who before Mom arrived, was having no trouble feeding himself. While Mom had her back turned, filling up her beak, baby was again pecking at the millet. As soon as Mom was there, Baby was helpless again, chirping and fluttering those wings, "Feed me! Feed Me!"

It made me question, am I still doing things for my children that they could be doing themselves?

I've decided to delegate supper preparations. During the week, there are 3 nights I have to work away from home. Two of the those the boys will be responsible for having supper ready when Dad gets home and on one night, they can do boys' night take out.

So starting yesterday, I told DS13 he was expected to cook supper. I told him he could choose to make anything he wanted. He chose his favorite meal, crumbly meat, (browned hamburger), and mac and cheese. Dad thought the meal was excellent, and I was happy they enjoyed this meal while I was at work. It wasn't something I'd be particularity fond of.

Tonight DS10 is making burger bites with circle fries. I will help him pre-cook the mini patties before I leave for work, which he can reheat in the pan as dad arrives home. He's already practiced taking the cookie sheet out from the hot oven, so this will really come down to time management.

I see this arrangement working out very well. My menfolk can enjoy meals I would rather pass on, the boys learn life skills, DH can relax once he arrives home, and the pressure is off of me when it comes to deciding what to make for supper 3 nights a week. The trick to making this work is allowing them to choose what it is they want to eat and me accepting the "B" list nutritional value of these meals.