Cook’s Corner

Eat Well Foods founder shares beef bourguignon recipe


Main Dish

Eat Well’s Beef Burgundy

Many supermarkets carry carrot juice. If you don’t have a juicer, try a juice bar or health-food store for the celery juice. Serve with brown rice and garlic-sautéed green beans.

1 1/2 pounds top round beef, cut into chunks

2 tablespoons olive oil

1 large onion, minced

8 garlic cloves, minced

3/4 cup port wine

1/2 cup merlot

1 1/2 tablespoons red wine vinegar

1 cup fresh carrot juice

3/4 cup fresh celery juice

1/2 teaspoon sea salt

1/4 teaspoon dried rosemary

1/2 teaspoon dried thyme

16 ounces mushrooms

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Heat oven to 325 degrees. On stovetop, sear meat in olive oil in a Dutch oven. Reduce heat and add onion and garlic, stirring well to flavor the meat. Cook 5 minutes. Raise heat and add remainder of ingredients except mushrooms. When sauce comes to a boil, cover and place in the oven for 2 1/2 hours.

Remove pot from oven. Stir in mushrooms and, if sauce is too thick, 1/2 cup hot water. Cook 15 to 20 minutes more, until mushrooms are tender. Makes 5 servings.

Per serving: 341 calories, 34% fat, 13 gm fat (3.7 sat fat, 7.1 gm mono fat) 63 mg cholesterol, 24 gm protein, 18 gm carbohydrates, 2.3 gm fiber, 347 mg sodium.


Curried Hollandaise

1 tablespoon butter

3/4 cup nonfat buttermilk, divided

1 tablespoon cornstarch

1 to 2 tablespoons curry powder

1/2 teaspoon salt

Pinch cayenne

1 large egg, lightly beaten

1 tablespoon lemon juice

Melt butter and set aside. In a medium saucepan, whisk 1/4 cup of the buttermilk with the cornstarch, curry powder, salt and cayenne until smooth. Beat in the remaining buttermilk and the egg. Place pan over low heat and cook, whisking, until sauce begins to simmer. Whisk constantly for another 30 seconds. Remove from heat, and whisk in lemon juice and melted butter. Serve immediately. Makes about 1 cup.

Per serving: 19 calories, 53% fat, 1.1 gm fat (.6 sat fat, .3 gm mono fat) 14 mg cholesterol, .8 gm protein, 1.4 gm carbohydrates, 0 gm fiber, 96 mg sodium.


Chicken Souvlaki Pitas with Tahini Sauce

6 tablespoons plain fat-free Greek yogurt

2 tablespoons shredded cucumber

4 1/2 teaspoons tahini (roasted sesame seed paste)

5 teaspoons fresh lemon juice, divided

5 garlic cloves, minced

1 tablespoon extra-virgin olive oil

1 teaspoon dried oregano

1/4 teaspoon salt

1/4 teaspoon pepper

1 pound skinless, boneless chicken breast, cut into 1-inch pieces

Cooking spray

4 6-inch pitas, cut in half

1 cup shredded iceberg lettuce

1/2 cup thinly sliced red onion

16 (1/4-inch thick) slices cucumber

16 (1/4-inch-thick) slices plum tomato

Combine yogurt, shredded cucumber, tahini, 1 tablespoon lemon juice and garlic in a small bowl; set aside. Combine remaining 2 teaspoons lemon juice, olive oil, oregano, salt, pepper and chicken in a small bowl. Coat the chicken with this miture. Heat a grill pan over medium heat. Thread chicken pieces evenly onto four 8-inch skewers. Coat grill pan with cooking spray. Add chicken to pan; cook 10 minutes or until done, turning every 2 minutes. Remove chicken from skewers.

Divide chicken evenly among pita halves. Fill each half with 2 tablespoons lettuce. 1 tablespoon onion, 2 cucumber slices, 2 tomato slices and 1 tablespoon sauce. Serves 4, 2 pita halves each.

Per serving: 396 calories, 23% fat, 10 gm fat (1.7 sat fat, 4.5 gm mono fat) 74 mg cholesterol, 33.9 gm protein, 41.3 gm carbohydrates, 2.6 gm fiber, 614 mg sodium.

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Sleuth’s Corner

Q. I am looking for a recipe for what I know as Alma Cookies. I bought some at a craft show in Perry, Ga., that were called Pecan Crisps. They were very thin with chopped pecans on top and very crispy, almost like a cracker. They were the color of honey and about 1/8 inch in thickness.

Linda Michel , Perry, Ga.

Mark Lew was only 36 when he had a heart attack followed by triple bypass surgery. A few years later, he had a stroke, and finally listened to what his doctor was saying about the importance of a healthful diet.

Lew set about remaking favorite dishes, and out of his efforts grew Eat Well Foods, a meal service that delivers from South Miami-Dade to Boca Raton. His 40 meals and soups are heart healthy and diabetic-friendly, and conform to American Heart Association guidelines. The Beef Burgundy recipe here is one of his favorites.

Q. I’m wondering if anyone has the recipe for the delicious eggs with curry sauce from the now-closed Miss Albany Diner.

Greta S. , Redwood, N.Y.

On the National Register of Historic Places as “a distinctive example of mid-20th-century American roadside architecture,” Miss Albany Diner even rated a piece in The New York Times when it closed. Its M.A.D. (Miss Albany Diner) Eggs were a version of eggs benedict topped with a curry sauce instead of hollandaise. If a reader snagged the original, we’d be delighted to pass it along. Meanwhile, here’s a curry version of a favorite reduced-fat hollandaise recipe to try over poached eggs.

Cookbook corner

Q. I was addicted to the low-calorie chicken pitas I ate at least twice a week at a restaurant in Miami Beach, but I was transferred and now work an hour away. Can you get an idea of how they make the sauce?


The restaurant did not respond to my request for the recipe, but I found just what you are looking for in a new cookbook by Cooking Light, Crave! Stacked, Stuffed, Cheesy, Crunchy & Chocolaty Comfort Foods (Oxmoor, $21.95). This collection of handheld foods made healthier includes pizza, burgers, Philly cheese-steak sandwiches — and the chicken souvlaki with tahini sauce here.

Send questions and responses to or Food, 1 Herald Plaza, Miami, FL 33132. Personal replies are not possible.

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