FOOD SYNERGY RECIPES: Old-Fashioned Pot Roast . . . Honey-Broiled Salmon . . . Edamame and Bean Salad

Old-Fashioned Pot Roast

1 cup all-purpose flour

1 teaspoon salt

Freshly ground pepper

1 beef chuck roast, 2½ to 3 pounds, trimmed

3 tablespoons vegetable oil

1 cup beef or chicken broth

2 tablespoons quick-mixing flour, such as Wondra

8 red potatoes, halved

8 small carrots

2 yellow onions, quartered

1/3 cup apple cider vinegar

Combine the all-purpose flour, salt and pepper to taste in a large resealable plastic bag. Add the meat; seal. Shake until evenly coated.

Heat the oil in a large skillet over medium-high heat; add the meat. Cook, turning occasionally, until browned on all sides, about 15 minutes. Meanwhile, combine the broth and quick-mixing flour in a small bowl until smooth. Transfer the meat to a slow cooker.

Arrange the potatoes, carrots and onions on top of the meat; pour in the broth mixture and vinegar. Cover; cook on low until the meat is very tender, about 8 hours. Skim off fat.

Note: If you don’t have a slow cooker, you can make the stew in a Dutch oven and cook in the oven for about 2½ hours at 325 degrees.

Yield: Serves 8.

Approximate nutritional analysis per serving: 578 calories, 33 percent of calories from fat, 21 grams fat (6 grams saturated), 98 milligrams cholesterol, 54 grams carbohydrates, 42 grams protein, 560 milligrams sodium, 6 grams fiber.

Honey-Broiled Salmon

1 scallion, minced

2 tablespoons reduced-sodium soy sauce

1 tablespoon rice vinegar

1 tablespoon honey

1 teaspoon minced fresh ginger

1 pound center-cut salmon fillet, skinned and cut into 4 portions

1 teaspoon toasted sesame seeds

Whisk scallion, soy sauce, vinegar, honey and ginger in a medium bowl until the honey is dissolved. Place salmon in a sealable plastic bag, add 3 tablespoons marinade and refrigerate. Let marinate 15 minutes. Reserve remaining marinade.

Preheat broiler. Line small baking pan with foil and coat with cooking spray.

Transfer salmon to pan, skinned-side down. (Discard marinade.) Broil salmon 4 to 6 inches from heat source until cooked through, 6 to 10 minutes. Drizzle with reserved marinade. Garnish with sesame seeds.

Yield: Serves 4.

Approximate nutritional analysis per serving: 234 calories, 13 grams fat, 67 milligrams cholesterol, 6 grams carbohydrates, 23 grams protein, no fiber, 335 milligrams sodium.

Source: Eating Well magazine.

Edamame and Bean Salad

2 cups shelled edamame

2 green onions

16-ounce can wax beans

2 tomatoes, seeded and diced

1 tablespoon chopped fresh basil

1 tablespoon rice vinegar

1 tablespoon fresh lime juice

1 teaspoon honey

1 teaspoon Dijon mustard

2 teaspoons olive oil

½ teaspoon salt

¼ teaspoon freshly ground black pepper

In a large pot fitted with a steamer basket, bring 1 inch water to boil. Add edamame, cover and steam until tender-crisp, about 5 minutes. Drain, rinse with cold water and drain again. Trim onions then thinly slice on the diagonal, including tender green tops.

In a large bowl, combine steamed edamame and wax beans, green onions, tomatoes and basil. Toss to mix evenly.

In a small bowl, combine vinegar, lime juice, honey and mustard. Whisk in olive oil. Add dressing to vegetables, and toss to coat. Season with salt and pepper. Serve chilled or at room temperature.

Yield: Serves 8.

Approximate nutritional analysis per serving: 130 calories, 5 grams fat, no cholesterol, 12 grams carbohydrates, 196 milligrams sodium, 4 grams fiber, 9 grams. protein.

Source: Adapted from “The New Mayo Clinic Cookbook.”

Tags: food synergy, life, updates, food, recipes, lifehead