Just East of Eden : 10/05/21

Tuesday, October 5, 2021

COOKATHON #3 ~ 2021: Calorie Counting Dishes

I’ve been on the road all Spring and Summer (and eating on the road), but with the Fall rains barely taking a breather between showers, I’ll be home for the next 5 to 6 months – so, cookathons will be happening more frequently again 😊

I like food that tastes good.

I like foods that my body can find peace with – whole grains and salads 24/7/365 may work for some people … but, they do not work for me: my body can’t easily process whole grains, and it has trouble breaking some leafy greens down. So, I do what I can do, with the body that was created to house my Spirit in – and self-proclaimed health gurus thinking they know my body better than me, can take a flying leap.

I grow and store my own food, and I research healthy foods that do not grow well in my region that host medicinal proprieties: my food is my medicine – all my life (65 years) I’ve rarely stepped inside a medical facility.

I experiment with foods – the foods my body accepts and can work with, is what I base the majority of my meals around: and I enhance those foods with healthy sides to make an enjoyable whole meal, that benefits my body/soul/spirit.

Sometimes I want fancy … sometimes I want plain and simple.

99% of the time, I stick to comfort foods (aka homestyle; mainly casseroles) – I will, on occasion make meals that have several courses (beverage, salad, main meal, side dishes, dessert; ect.), but generally I spend as little time as possible sweating in the kitchen 😉

When Fall rolls around, I like to eat hearty comfort meals that stick to the ribs … frugal with the budget (I don’t brave the wet, icy roads unless forced to – so all Spring and Summer I stockpile the pantry and freezer); and are slim on calorie intake: I think these meals posted fit the Bill, in all regards 😊

I have been in the mood for three of my favorite Fall comfort meals; and have rounded out those favorites with four {new-to-me} meals that just sounded good – and will boost my mood during the dreary gray months of never-ending-rain in WA State, from now until March 2022.

The Beef & Cheese Tortilla Casserole (new)/Beef Dinner Casserole (favorite)/Potato & Beef Casserole (favorite)/Venison Steak Casserole (favorite) all come from my ‘1981 Women’s Ministries’ Cookbook (I’ve added the calorie intake calculation to the recipes); the Mallorcan Fish Bake (new), and Savory Chicken Couscous (new), is from my ‘1989 Mediterranean Light’ Cookbook – calories calculated in cookbook; the Chicken & English Pea Bake is from my ‘1983 Southern Living Cooking Light’ Cookbook – calories calculated in cookbook. If you add side dishes, breads, and desserts to these casserole dishes, calculate the added calorie count – the additional count will vary from mine.

I like to keep my daily calorie count at 1,200 calories, though the suggested intake for a female in my age group, should be between 1,600 to 2,000:

(https://www.healthline.com/nutrition/calories-for-a-healthy-65-year-old-woman#3) – I am assuming the {all-wise-scientific minds} didn’t calculate for petite, small structured, females; like moi.

To hedge my bets on calorie loss (for those days I can’t say no to cheesecake winking at me) – I bought a treadmill the other day 😉

It's fancy & situated where I can watch the rain/snow fall while I walk pounds off indoors; it monitors heart rate, inclines, counts calories ‘walked away’, & has iphone speakers.

Though I do deviate from the original recipe text, and use smaller casserole dishes to suit my own needs now that there is only me eating the meals I whip up (the posted pic/vids will show that) … I post each recipe verbatim – exactly as printed in the cookbooks I glean them from.

Enjoy!

==BEEF & CHEESE TORTILLA CASSEROLE ~ serves 6

This is a recipe I’ve never tried before – I like it 😊

1 Tbsp. Salad Oil * 2 lb. Ground Beef * 1 medium Onion * 1 tsp. Salt * 3 Tbsp. Chili Powder * ¼ teaspoon ground Black Pepper * 2 8-oz. cans Tomato Sauce * 12 Corn Tortillas * 1 pkg. Cream Cheese * ½ cup Water * 2 cups shredded Cheddar Cheese

Cook beef and onion; pour off fat; stir in seasonings and tomato sauce. Heat to a simmer.

Spread cream cheese on tortillas.

Place half the sauce in a 13” x 9” casserole dish – place tortillas on top. Spread with half the cooked meat.

Put rest of cooked meat in sauce; pour over tortillas.

Sprinkle with cheddar: cover with foil, and bake at 375-degrees for about 25 minutes – or until heated through.

Per casserole serving: 897 calories

I ate one serving, and froze the other servings for future meals.

Freezer prep, with sides of green beans and a diced peach cup.

Labeled and freezer ready.

==BEEF DINNER CASSEROLE ~ serves 6

This 1-dish meal is good on a chilly Fall evening.

2 cups diced Potatoes * ¼ cup raw Rice * 1 cup sliced Carrots * Salt as needed * 1 can stewed Tomatoes * 1 sliced Onion * 1 can Peas, drained * 2 cup Spam or Hamburger

Combine all ingredients in a large bowl – mix thoroughly; place in a 2-quart casserole dish.

Bake at 325-degrees for 1 hour & 25 minutes, or until rice in tender and meat is cooked through.

Per casserole serving: 345 calories

I ate one serving, and froze the other servings for future meals.

Freezer prep, with side of ½ ear of corn and a fruit cup.

==POTATO & BEEF CASSEROLE ~ serves 6

This recipe is reminiscent of school cafeteria dishes … and I like it; the kitchen smells good while it bakes, and it adds a coziness to a nippy-drippy Fall evening.

1 small Onion * 1 lb. Ground Beef * ½ teaspoon Salt * ¼ teaspoon ground Black Pepper * 1 can (1 lb.) Green Beans, drained * 1 can (10½ oz.) Tomato Soup * 2 cups MASHED Potatoes

Heat oven to 350-degrees. Cook onion in hot fat until translucent – add meat, and cook until browned; add seasonings, drained beans and soup.

Brown beef & onions while potatoes cook.

Pour into a 2-quart baking dish, spoon mashed potatoes over mixture.

Bake 30 minutes.

Per casserole serving: 345 calories

I ate one serving, and froze the other servings for future meals.

Freezer prep, with side of 1 Texas Toast and a pear slices fruit cup.

==VENISON STEAK CASSEROLE ~ serves 6

My husband used to hunt elk and deer – this was a standard meal throughout the Fall/Winter months. Beef can be substituted if you do not have wild meat on hand.

2 lb. Round Steak * 6 Tbsp. Flour * 1 teaspoon Salt * ½ teaspoon ground Black Pepper * 1/8 teaspoon Oregano * 1 Clove Garlic, crushed * 3 Tbsp. Shortening * 6 medium Potatoes, sliced * 2 medium Onions, sliced * 2 Carrots, sliced or julienned * 1 Green Bell Pepper, sliced or cubed * 3 cups Beef Bouillon

Cut steak into serving pieces – pound into steak a mixture of ¼ cup flour, ½ tsp. salt, ¼ tsp. black pepper, oregano, and garlic. Brown in the shortening; place in one layer on bottom of a 3-quart casserole dish.

Layer half the potatoes, onions, carrots and Bell pepper on top – sprinkle with half the remaining flour, salt, and pepper: repeat.

Pour bouillon over layered veggies and meat.

Bake, covered in a 350-degree oven about 1 hour … uncover, and cook another 30 minutes.

Uncover, and cook another 30 minutes; last 30 minutes were baked with the Potato & Beef Casserole.

Per casserole serving: 556 calories

I ate one serving, and froze the other servings for future meals.

Freezer prep, with side of 1 ear of corn and an applesauce cup.

==MALLORCAN FISH BAKED w-CHARD & POTATOES ~ 4 to 6 servings

Even though you cook this dish for an hour, until the potatoes are done – the fish doesn’t dry out. All the moisture from the chard, as well as the fact that it is tightly covered, helps the fish remain succulent. This is a simple, comforting dish.

1 Tablespoon Olive Oil * 3 large Potatoes, scrubbed & sliced * Salt and freshly ground Black Pepper * 1 large Onion, chopped * 1 bunch Parsley, washed, dried, and chopped * 2 pounds Swiss Chard, leaves removed & chopped, stems discarded * 2 large Tomatoes, peeled & sliced * 2 pounds thick sliced of Hake, Bream, or Snapper * ¾ cup dry White Wine

Preheat the oven to 350-degrees.

Spoon the olive oil over the bottom of a 3-quart baking dish, and cover with the potato slices. Sprinkle with salt and pepper to taste.

Toss together the chopped onion, parsley, and chard; add salt and pepper to taste, and place half of this mixture over the potatoes; top half with the tomatoes.

Lay the fish in an even layer over the tomatoes; season with salt and pepper – and top with the remaining onion-parsley-chard mixture, and the tomatoes. Pour in the wine, and cover tightly with foil.

Bake for 1 to 1½ hours, or until the potatoes are tender.

Remove from the oven and serve from the baking dish. Leftovers will keep a day in the ‘fridge.

Per casserole serving: 310 calories

I ate one serving, and froze the other servings for future meals.

Freezer prep, with side of 1 Texas Toast and a fruit cocktail cup.

==SAVORY CHICKEN COUSCOUS ~ 6 to 8 servings

This dish is very easy to make. It is also a tasty delight to brighten the grayest rainy Fall day.

1 Chicken, about 2½ to 3 pounds, cut into 8 pieces * 1 Tablespoon Olive Oil * 2 large Onions, sliced * 4 to 6 Garlic Cloves (to taste), minced or put through a press * 2 Carrots, sliced * 2 Turnips, peeled & sliced * 2 Celery stalks, sliced * 1 teaspoon ground Cumin * ½ teaspoon ground Ginger * ½ teaspoon ground Turmeric * 1 Bay leaf * 1 cup dry White Wine * 2½ cups defatted Chicken Stock * Salt * 1 teaspoon Paprika * 1 cup cooked Chickpeas * ¼ teaspoon powdered Saffron * ½ pound (2 small) Zucchini, sliced * 3 to 4 Tablespoons fresh Lemon juice * ground Black Pepper * Cayenne Pepper * ¼ cup chopped Cilantro * 2 Tablespoons chopped fresh Parsley * ¾ pound Couscous * 2 cups defatted Chicken Stock or Vegetable Stock

Ingredients.

For Chicken: Remove the skin from as many pieces of chicken as possible.

Heat the olive oil in a large skillet over medium heat and sauté the onions and garlic, stirring, until onions are tender – about 5 to 10 minutes. Add carrots, turnips, and celery; and sauté another couple of minutes.

Add chicken, cumin, ginger, turmeric, bay leaf, wine, chicken stock, and salt to taste; stir together and bring to a simmer; simmer gently for 45 minutes to an hour, stirring occasionally, until chicken is very tender and falling off the bones.

Add paprika, chickpeas, saffron, zucchini, and lemon juice – simmer another 15 minutes, until zucchini is tender but still bright green. Taste and add salt, pepper, and cayenne to taste. Stir in the cilantro and parsley just before serving over couscous (serving can be done casserole style, or on individual plates).

For Couscous: Bring chicken stock to a boil in a medium saucepan; mix in couscous: cover and remove from heat. Let stand 5 minutes – fluff with a fork, and serve.

Per casserole serving: 355 calories

I ate one serving, and froze the other servings for future meals.

Freezer ready; with side of 1 Hawaiian Roll and a diced peach cup.

==CHICKEN & ENGLISH PEA BAKE ~ 4 servings

This chicken dish is very good served with mashed plain sweet potatoes as a complementary side 😊

I substituted chicken breasts for my meal.

1 Tablespoon reduced-calorie Margarine, melted * 2 teaspoons Soy Sauce * 1 ½ teaspoons Paprika * ½ teaspoon dried whole Rosemary, crushed * 4 Chicken thighs, skinned (about 1¼ pounds) * ¼ pound fresh Mushrooms, sliced * ½ cup Chicken Broth * 1 (10-ounce) package of English Peas, thawed & drained