French Herbes de Provence
1 tsp. dried thyme
1 tsp. ground rosemary
1 tsp. summer savory
1/2 tsp. lavender, optional but traditional
1 tsp. marjoram
1 tsp. dried basil
1/2 tsp. dried sage
1/2 tsp. dried oregano
Combine all ingredients in a small bowl. Crush slightly with a pestle or the back of a spoon.
Store in an airtight container.
Rub into meat, chicken or fish for a dry rub or combine with olive oil for a marinade.
Beef Bourguignon – 12g Carbs, 2g Fiber
This is a light version of the wonderfully elegant (and
potentially romantic) French classic. Serve it with crusty
whole-wheat French or sourdough bread.
8 slices Louis Rich Turkey Bacon
2 tsp canola oil
2 lb beef tip sirloin (or similar cut), trimmed of visible fat
and cut into 1-inch chunks
1/3 cup plus 2 Tbsp Wondra quick-mixing flour (divided use)
16 small white onions
1 1/2 cups baby carrots (or 2 small carrots, chopped)
2 Tbsp brandy
3 garlic cloves, crushed or minced
3/4 tsp salt (optional)
1/2 tsp thyme leaves, crushed
1/4 tsp pepper
1 bay leaf
1 cup red Burgundy wine
1 cup low-sodium beef broth
3/4 lb sliced mushrooms
In large, nonstick frying pan over medium-low heat, cook bacon
strips until just crisp (you can use the microwave instead,
cooking 4 strips at a time on a double thickness of paper
towels for about 4 minutes). Break up into bits.
Put 1/3 cup Wondra flour in a medium-sized bowl or large Ziploc
bag. Add beef chunks and coat well with flour. Heat oil over
medium-high heat in the frying pan. Add beef chunks, spray the
top with canola cooking spray, and cook, turning until browned
on all sides.
Put the browned beef and remaining ingredients in slow cooker.
Stir, and then cook on LOW until beef is cooked throughout and
onions are fork-tender (about 10 hours). Serve with bread,
Yield: 8 servings
277 Calories, 30g Protein, 12g Carbs, 2g Fiber,
8.8g Fat (2.5g Saturated Fat, 3.6g monounsatfat,
1.4g Polyunsat Fat), 81mg Cholesterol, 266mg Sodium,
Calories from fat: 28%
Coq Au Vin Nouveau
Makes 4 servings
2 tablespoons extra-virgin olive oil, divided use
4 ounces lean smoked ham, diced medium
8 skinless chicken thighs
Salt and freshly ground pepper
3 tablespoons all-purpose flour
1 medium onion, diced medium
4 cloves garlic minced
1/4 cup minced shallots
1 cup fresh cremini or button mushroom slices, 1/4-inch thick ( 1/3 to 1/2
1 cup fruity white wine such as sauvignon blanc
1 can (14 ounces) low-salt chicken broth
2 medium carrots, peeled and sliced 1/2 inch thick
2 stalks celery, sliced 1/2 inch thick
2 springs fresh thyme, or 1/2 teaspoon dried
Cook’s notes: For even better flavor, make a day ahead and reheat.
Preliminaries: Choose a heavy Dutch oven or skillet with tight-fitting lid,
large enough to hold chicken in no more than two layers plus the veg
Brown the ham: In the Dutch oven, heat 1 tablespoon oil. Add ham and saute
until browned. Remove with slotted spoon and set aside, leaving as much oil
in the pan as possible; leave oil in pan.
Brown the chicken: Liberally season chicken pieces with salt and pepper,
then dredge in flour. Add remaining oil to pan. When oil is hot, quickly
sear chicken thighs in batches, browning on both sides but taking care not
to scorch the flour coating. Set chicken aside.
Make the sauce: Use the same pan in which ham and chicken were browned. Add
onion, gar lic, shallots and mushrooms, and saute over me dium heat,
stirring constantly, until tender and fragrant, about 3 minutes. Add wine,
chicken broth, carrots, celery and thyme and bring liquid to a boil.
Simmer the chicken: Immediately add chicken and ham. Cover, bring to a
simmer, and cook 45-50 minutes, or until chicken is tender and sauce has
thickened. Taste and add salt and pepper to taste.
Presentation: Arrange chicken pieces and vege tables on warm platter and
cover with sauce. Serve with rice, noodles or roasted potatoes and crusty
French bread to sop up the gravy.