Read Online From Mama's Table to Mine by Bobby Deen - Free Book Online Page A
Authors: Bobby Deen
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the beef broth and stir until the cornstarch is dissolved. In a small saucepan, combine the cornstarch mixture with the remaining beef broth and the half-and-half. Bring to a boil over medium-high heat, stirring frequently. Let the gravy boil, stirring constantly, until thickened, about 2 minutes. Season generously with pepper and serve the steaks smothered in the gravy.
BREAKIN’ IT DOWN
Before: 26g fat, 562 calories
After: 9g fat, 300 calories
28g protein | 26g carbohydrate | 1g fiber | 936mg sodium
Nutritional count does not include hot sauce to taste.
Subs ’n Swaps
If you can’t get your hands on cube steak, just give top or bottom round steak a good pounding with the spiky side of a meat mallet to make your own homemade version of cube steak.
Bobby’s Favorite Goulash
When I was growing up, Mama always served me goulash on my birthday. It was my absolute favorite then, and it still is today. Since I love it so much, I can’t wait for my birthday to roll around each year to enjoy it. However, I came up with my very own quick, easy, and leaner version that I can enjoy anytime I feel like it—which, I have to admit, is pretty often. My version is full of the same robust tomato and beef flavor that I loved so much as a boy. These days, I top it off with a light and refreshing dollop of Greek yogurt just before digging in. Serves 4
¾ pound 95% lean ground beef
1 medium onion, finely chopped
1 medium green bell pepper, finely chopped
1 medium red bell pepper, finely chopped
1 can (14½ ounces) low-sodium diced tomatoes
1 can (8 ounces) tomato sauce
½ cup low-sodium chicken broth
1 tablespoon low-sodium soy sauce
½ teaspoon dried basil
½ teaspoon dried oregano
½ teaspoon garlic powder
⅛ teaspoon cayenne pepper, or to taste
Freshly ground black pepper to taste
1 cup whole-wheat elbow macaroni
3 scallions (white and light green parts only), thinly sliced, for serving
1 container (8 ounces) fat-free Greek yogurt (or use low-fat; optional), for serving
1. Heat a large nonstick pot, lightly coated with cooking spray, over medium-high heat. Add the meat and cook, stirring and breaking it up with a fork, until it loses its pink color, about 2 minutes. Add the onions and bell peppers and cook, stirring frequently, until the vegetables begin to soften, 3 to 5 minutes. Add the tomatoes, tomato sauce, chicken broth, soy sauce, basil, oregano, garlic powder, cayenne, and black pepper to taste, and bring to a boil. Reduce the heat and let simmer, covered, for 20 minutes.
2. Stir in the macaroni and let simmer, covered, stirring occasionally until tender, about 15 minutes. Let stand for 20 minutes before serving, topped with the scallions and a dollop of yogurt.
BREAKIN’ IT DOWN
Before: 14g fat, 437 calories
After: 8g fat, 329 calories
29g protein | 41g carbohydrate | 7g fiber | 770mg sodium
Nutritional count does not include scallions and yogurt for serving.
Grilled Salmon with Honey Mustard
I love grilled fish on a hot summer day when I don’t feel like standing over a hot grill or stove for too long. It cooks up so quickly and needs only simple flavors to make it shine. This preparation with mustard, soy sauce, and lemon juice is tangy and salty, a perfect complement to the buttery salmon. I cook salmon medium-rare because I find overcooked salmon (or any seafood for that matter) tends to lose its nice texture and takes on a fishy taste. I like to serve this fish with a no-cook side like my Quick Pickled Cucumbers . Quick cooking, no cleanup, and good for you. Yep, fish on the grill is my kind of meal. Serves 4
2 tablespoons Dijon mustard
2 tablespoons honey
1 teaspoon low-sodium soy sauce
½ teaspoon fresh lemon juice
¼ teaspoon freshly ground black pepper
1 pound skin-on salmon fillet
¼ teaspoon salt
1. Spray the grill grate with cooking spray and preheat the grill to medium-high heat.
2. In a small bowl, whisk together the mustard, honey, soy sauce, lemon juice, and pepper.
BREAKIN’ IT DOWN
Before: 26g fat, 562 calories
After: 9g fat, 300 calories
28g protein | 26g carbohydrate | 1g fiber | 936mg sodium
Nutritional count does not include hot sauce to taste.
Subs ’n Swaps
If you can’t get your hands on cube steak, just give top or bottom round steak a good pounding with the spiky side of a meat mallet to make your own homemade version of cube steak.
Bobby’s Favorite Goulash
When I was growing up, Mama always served me goulash on my birthday. It was my absolute favorite then, and it still is today. Since I love it so much, I can’t wait for my birthday to roll around each year to enjoy it. However, I came up with my very own quick, easy, and leaner version that I can enjoy anytime I feel like it—which, I have to admit, is pretty often. My version is full of the same robust tomato and beef flavor that I loved so much as a boy. These days, I top it off with a light and refreshing dollop of Greek yogurt just before digging in. Serves 4
¾ pound 95% lean ground beef
1 medium onion, finely chopped
1 medium green bell pepper, finely chopped
1 medium red bell pepper, finely chopped
1 can (14½ ounces) low-sodium diced tomatoes
1 can (8 ounces) tomato sauce
½ cup low-sodium chicken broth
1 tablespoon low-sodium soy sauce
½ teaspoon dried basil
½ teaspoon dried oregano
½ teaspoon garlic powder
⅛ teaspoon cayenne pepper, or to taste
Freshly ground black pepper to taste
1 cup whole-wheat elbow macaroni
3 scallions (white and light green parts only), thinly sliced, for serving
1 container (8 ounces) fat-free Greek yogurt (or use low-fat; optional), for serving
1. Heat a large nonstick pot, lightly coated with cooking spray, over medium-high heat. Add the meat and cook, stirring and breaking it up with a fork, until it loses its pink color, about 2 minutes. Add the onions and bell peppers and cook, stirring frequently, until the vegetables begin to soften, 3 to 5 minutes. Add the tomatoes, tomato sauce, chicken broth, soy sauce, basil, oregano, garlic powder, cayenne, and black pepper to taste, and bring to a boil. Reduce the heat and let simmer, covered, for 20 minutes.
2. Stir in the macaroni and let simmer, covered, stirring occasionally until tender, about 15 minutes. Let stand for 20 minutes before serving, topped with the scallions and a dollop of yogurt.
BREAKIN’ IT DOWN
Before: 14g fat, 437 calories
After: 8g fat, 329 calories
29g protein | 41g carbohydrate | 7g fiber | 770mg sodium
Nutritional count does not include scallions and yogurt for serving.
Grilled Salmon with Honey Mustard
I love grilled fish on a hot summer day when I don’t feel like standing over a hot grill or stove for too long. It cooks up so quickly and needs only simple flavors to make it shine. This preparation with mustard, soy sauce, and lemon juice is tangy and salty, a perfect complement to the buttery salmon. I cook salmon medium-rare because I find overcooked salmon (or any seafood for that matter) tends to lose its nice texture and takes on a fishy taste. I like to serve this fish with a no-cook side like my Quick Pickled Cucumbers . Quick cooking, no cleanup, and good for you. Yep, fish on the grill is my kind of meal. Serves 4
2 tablespoons Dijon mustard
2 tablespoons honey
1 teaspoon low-sodium soy sauce
½ teaspoon fresh lemon juice
¼ teaspoon freshly ground black pepper
1 pound skin-on salmon fillet
¼ teaspoon salt
1. Spray the grill grate with cooking spray and preheat the grill to medium-high heat.
2. In a small bowl, whisk together the mustard, honey, soy sauce, lemon juice, and pepper.
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