Friday, September 14, 2012

Lena's Diet Matrix

Short Ribs
Chicken Thighs
Pork Shoulder, cubed or Spam
Bulk Pork Sausage or Ground beef
Chuck Roast, cubed
Cauliflower, zucchini,  turnips, rutabaga, parsnips, carrots, spinach, or Broccoli
Mushrooms (add last)
Red Wine
White Wine
Soy Sauce
Beef or Chicken Broth (Homemade is best)
Diced tomatoes
Dried mushrooms
Bay Leaves
Fresh herbs like thyme, rosemary, and parsley
This matrix is my not-so secret list of "throw together" meals. Be aware you can vary the liquids, but if you won't drink the wines or beers, don't cook with them. For example, I happen to be very fond of a Reisling (white) wine that comes in a blue bottle with a sun on the logo. It cooks well. OTOH, I can't stand most pinot grigio, so I don't have it in my food. Same goes for the beers. This year, I'm going to try some of the Samuel Adams flavored beers. However, don't overlook the stale beers left when someone throws a party. It's free flavor.
Same goes for the vinegars. Don't forget herbal vinegars. I keep white, cider, sherry, balsamic, wine vinegars and rice wine vinegars on hand.
Simply choose your meat (Row 1), choose your veggies (Row 2), choose your braising liquid (Row 3), and choose your flavor enhancers (Row 4).
Prep: Chop up everything in advance. Measure your ingredients or have them standing by. (Salt and pepper are always welcome, but be sparing.)
You may use a deep frying pan and a crock pot or (my new favorite) the electric skillet.
  1. Braise your meat. Fully brown it in a splash of oil. The more carmelization, the more flavor. Remove the meat and either put it in the crock pot or bowl to add back to the skillet later.
  2. Throw in the veggies and give them a stir-up to help scrape up the brown bits. (You can add mushrooms in the last few seconds, since they cook so quickly.) Throw the veggies in the crock or put in the bowl on top of the meat.
  3. Now throw in the liquid, enough to cover the bottom and give you enough to give you some sauce. Scrape up the last of the brown bits and flavor from the pan.
  4. Add the herbs/flavor to the sauce. Now, if you're using the crock pot, pour the sauce over the meat and veggies, slap on the lid, turn on the crock and walk away. If you're using the electric skillet, add the meat and veggies on top of the sauce and stir it well. Turn the skillet to low, slap on the lid, and check it every ten minutes until done.
The rest of your groceries are your snacks like eggs (for boiling), bacon and sausages, vegetables (see above matrix), chicken strips, sliced cheese, canned tuna/salmon. You can have mayo, but beware the calories. Mustard is better.
If you must have a carb substitute, try quinoa. It cooks like rice in a 2:1 ratio of water to quinoa, and keeps very well in the fridge. It can be eaten as a hot cereal or used like rice or pasta.
¸.· ´¸.·*´¨)
Lena Austin

No comments:

Welcome to my Blog!

Thanks for popping by! Don't sit on the whipping horse unless you want to find out how it's used. I speak my mind and annoy many people, but all of it is meant in good spirit. Feel free to argue with me. I like it.

Best way to reach me is by email: