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

Chicken Vegetable Curry

  • 3 LBS boneless chicken breasts, cut up
  • 2 cloves garlic, chopped
  • 1/4 cup water
  • 2 8 oz cans tomato sauce
  • 11 oz culinary coconut milk (original, full fat)
  • 1 TBS fresh ginger, grated
  • 2 TBS Liquid Aminos or soy sauce
  • 4 TBS Caribbean style curry powder
  • 2 pinches crushed red pepper flakes (optional)
  • 2 cups kale, stalks removed, cut up
  • 3 celery stalks, cut up
  • 4 medium mushrooms, sliced
  • 1 small onion, cut up
  • 1 large (or 2 small) zucchini, cut up
  • 1 yellow squash, cut up
  • 1 sweet red pepper, cut up
  • 1 green bell pepper, cut up
  • 1 small to medium turnip, cut up
  • 3 medium carrots, sliced diagonally

  1. Combine chicken, garlic, and water, and simmer covered,in a very large stir fry pan until chicken is cooked.
  2. Stir in tomato sauce, coconut milk, ginger, Liquid Aminos, curry powder, and crushed red pepper flakes.
  3. Stir in kale pieces.
  4. Add remaining vegetables and stir till well coated.
  5. Simmer, covered, about 30 minutes, or until vegetables are tender.
  6. Serve over rice.

TIP: Selecting a wine for cooking

Always use a good quality wine when cooking and not "cooking wine". Be sure to taste some of the wine before you use it. If it's not fit to drink, it's not fit to cook with, either.

Cooking wine is usually a poor quality wine, with a lot of salt added to it, to prevent anyone from being able to drink it. It's the reason why most supermarkets can sell it, without a liquor license, even to children, without violating any laws. It's that horrible! Don't buy it!

If you decide you would rather not use wine in a recipe that calls for it, or you just don't have any on hand, you can usually substitute a fruit juice in its place. Just remember to use a bit less, since it won't evaporate as much as wine, due to not having any alcohol in it. A good rule of thumb is to replace red wines with cranberry juice and white wines with apple juice.

Pressure Cooker Thai Chicken Breasts

  • 5 boneless chicken breast halves
  • 1 1/2 cups unsalted chicken broth
  • 1/2 cup reduced fat peanut butter
  • 1/4 to 1/2 cup Liquid Aminos (or low sodium soy sauce)
  • 2 TBS jarred cilantro
  • 1/4 cup lime juice
  • 1/4 to 1/2 tsp red pepper flakes
  • 2 tsp ground ginger
  • 2 TBS corn starch
  • 1/4 cup cold water
  • Enough cooked rice for 5 people. (use main course instructions, found here)

  1. Combine chicken broth, peanut butter, Liquid Aminos, cilantro, lime juice, red pepper flakes, and ginger in the bottom of your pressure cooker pot and heat with the lid off, stirring constantly, till peanut butter has melted and all ingredients are well combined. Add additional chicken broth if sauce is too thick.
  2. Place chicken breast pieces into the sauce.
  3. Lock lid on pressure cooker and cook on high pressure for 25 minutes.
  4. Turn pressure cooker off and let pressure release, naturally.
  5. Carefully open lid and remove chicken. Set chicken aside.
  6. Combine corn starch and cold water, stir well.
  7. Add to the sauce in the pot and cook uncovered, stirring constantly, until sauce is thickened and bubbling.
  8. Turn off pressure cooker.
  9. Place chicken pieces over rice.
  10. Pour sauce over chicken and serve, with your choice of vegetable on the side.
For a much lower fat version, replace the 1/2 cup peanut  with 1/2 cup of  Bell Plantation PB2  or Crazy Richard's Pure PB powdered peanut butter, increase water to 1/2 cup, and corn starch to 4 TBS.