Cabbage and Vegetable Stir Fry, with Beef

This is a recipe of my husband's creation. He calls it a stir fry, but there isn't much stirring that is going to happen till it cooks down quite a bit. It's low calorie, low carb, low fat, and low sodium.





It does have some Pinot Grigio wine in it,but not very much. The purpose of the wine is for a bit of flavor, but not enough to give it a wine taste. It helps make up for the missing salt in this recipe.

You are going to need a really big stir fry pan, or maybe it would be better to cook it in a large pot, if you don't have a stir fry pan big enough.

If you decide to go with the stir fry pan, you'll need one that is at least 14", and a lid to fit it. This is the pan I have, and this pizza pan is what I use as a lid.

You'll also need a spiral cutter. This one is quite sturdy and doesn't have the issues that some cheaper ones have, with the steel teeth breaking off and ending up in your food. So, for safety's sake, whatever spiral cutter you get, make sure it's of good quality.

  • 1 to 1.5 LBS lean beef round strips
  • 1 TBS extra virgin olive oil
  • 1 large, fat carrot, peeled and spiral cut.
  • 1 zucchini, spiral cut with the skin on
  • 1 yellow squash, spiral cut with the skin on
  • 1 large Spanish onion, cut in half and sliced
  • 1 celery stalk, sliced
  • 1 green bell pepper, cut into thin strips
  • 1 red bell pepper, cut into strips
  • 4 TBS minced garlic
  • 2 small cans mushrooms, stems and pieces, no salt added, undrained
  • 1 whole cabbage, about 2 to 3 LBS, shredded
  • 2 TBS Pinot Grigio wine (Not cooking wine. Use the real thing!)
  • 1 (8 oz) can tomato sauce, no salt added
  • 1/4 cup dried oregano
  • 2 TBS dried basil
  • 1 tsp crushed red pepper flakes
  • 1 tsp garlic powder
  • 1 tsp onion powder

  1. Brown the beef strips in the olive oil.
  2. Add the spiral cut carrot and stir fry to soften them a bit.
  3. Add the zucchini, yellow squash, onion, celery, red & green peppers, garlic, and cabbage, in that order, building a huge mountain in your pan. (see before photo, above)
  4. If there is room, add the 2 cans of mushrooms, liquid and all. If there is no room, just add the liquid and set the mushrooms aside.
  5. Add the wine.
  6. Cook over medium flame till the cabbage cooks down enough to put the lid on.
  7. Continue to cook for about 20 minutes.
  8. Stir in the tomato sauce, oregano, basil, red pepper flakes, garlic powder, and onion powder. (and the mushrooms, if you didn't add them before)
  9. Cook for another 20 minutes, stirring occasionally.

This can be served over rice, if you are not on a low carb diet.

Makes about 6-8 servings, about 2 cups each.
About 180 calories per serving, without rice
About 390 calories per serving, with 1/2 cup rice.

Turkey Breakfast Sausage Patties


My whole family loves spicy breakfast sausage, but finding a brand that isn't loaded with excessive amounts of salt, seems to be an impossible endeavor. So, I decided to make my own, using ground turkey and a blend of herbs and spices, inspired from multiple recipe sources. The result was this healthy recipe, containing no added salt or sugar, that doesn't skimp on the flavor. It's perfect for a Sunday morning breakfast, or make in bulk to freeze, for a quick heat & serve protein addition to your morning meal.

  • 2 tsp ground sage
  • 1 tsp fennel seeds
  • 1 tsp dried thyme
  • 1 tsp ground black pepper
  • 1 tsp smoked paprika
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp dried marjoram
  • 1/2 tsp cayenne pepper
  • 1/8 ground cloves
  • 1/8 ground nutmeg
  • 1 lb ground turkey (do not use 100% turkey breast or it will come out very dry tasting)
  1. Place herbs and spices into a spice grinder or dedicated coffee grinder, and grind into a fine powder.
  2. In a medium bowl, combine ground turkey and herb/spice blend and mix well.
  3. Let stand in the refrigerator for at least 2 hours, for full flavor to develop.
  4. Form into 2 oz patties. (use a scale)
  5. In a 10" non-stick frying pan, cook 3-4 at a time, slowly, over low flame, till well browned and cooked all the way through.
  6. Serve immediately. Refrigerate or freeze leftovers.

Yield: (8) 2oz patties

Nutrition info:

Serving size: (1) 2oz patty
  • Calories:  86
  • Fat: 4.1g
  •   Saturated fat: 1.3g
  • Cholesterol: 40mg
  • Sodium: 43.3mg
  • Carbs: 1g
  •   Fiber: 0.4g
  •   Sugars: 0g
  • Protein: 11.2g

Chicken and Stewed vegetables

  • 3 LBS boneless chicken breasts, cut into bite sized pieces
  • 1 medium Spanish onion, chopped
  • 1 green bell pepper, cut into bite sized pieces
  • 1 red bell pepper, cut into bite sized pieces
  • 1 large or 2 small zucchini, cut into bite sized pieces
  • 1 medium yellow squash, cut into bite sized pieces
  • 2 medium turnips, cut into bite sized pieces
  • 1 large parsnip, cut into bite sized pieces
  • 3 medium carrots, cut up
  • 1 small eggplant, cut up into bite sized pieces
  • 1 28 oz can diced tomatoes
  • 1 8 oz can mushrooms, stems & pieces, drained
  • 4 small Habanero peppers, sliced thin (optional)
  • 2 stalks celery, cut up
  • 2 cups kale, de-stalked and torn into small pieces
  • 1/4 cup chopped garlic
  • 1/4 cup Mrs. Dash Italian Medley
  • 1 cup water
  1. Combine all ingredients in a large 8 qt non-stick stock pot.
  2. Heat over medium flame till boiling. 
  3. Reduce heat and simmer 90 minutes, stirring occasionally. 
  4. If it begins to become too dry, add more water to prevent it from burning to the bottom of the pot, but not so much that it becomes soup.

Serve over rice or small pasta, if you are not concerned about carbs.

Serves 6-8 people