Whether you have Papa Clem, Chocolate Candy, or West Side Bernie favored to win the 2009 Kentucky Derby, we have the perfect recipes for you to make for this year’s big day race day! Impress your friends and family with these traditional Kentucky staples: Burgoo and Mint Juleps.
This thick meat and vegetable stew is a Derby Day favorite. We like this particular burgoo recipe because it uses leaner cut meats; here we see sirloin steak and pork tenderloin used in place of the usual shank or stew meat and boneless chicken breast instead of chicken legs or thighs. This burgoo is not only low in fat with only 2.4g of saturated fat, but it is also lower in sodium than most other burgoo recipes. With the use of low-sodium beef broth and fresh herbs for flavor this burgoo has 417mg of sodium per serving. You will easily get your fair share of veggies and protein with this delicious recipe without all of the added fat and salt!
– 1 tbsp canola oil, divided
– 1 lb boneless sirloin steak, cut into 1 inch cubes
– ?¢ lb pork tenderloin, cut into 1 inch cubes
– ?¢ lb boneless chicken breasts, cut into 1 inch pieces
– 3 ?¢ cups water, divided
– ?¢ tsp salt
– ?¢ tsp freshly ground black pepper, divided
– 1 (14 oz) can low-sodium beef broth
– 1 cup (1-inch) pieces onion
– 1 cup (1-inch) pieces green bell pepper
– 1 cup (1-inch) pieces carrot
– 3 garlic cloves, minced
– 2 ?¢ cups (1/2-inch) cubed peeled baking potato (about 12 oz)
– 1 cup fresh or frozen lima beans
– 1 cup fresh or frozen corn kernels
– 1 cup fresh or frozen okra
– 1 tbsp chopped fresh or 1 tsp dried thyme
– 1 tbsp chopped fresh parsley
– 2 tbsp dark brown sugar
– 3 tbsp cider vinegar
– 1 tbsp Worcestershire sauce
– 1 (14.5 oz) can diced tomatoes, undrained
– Chopped fresh parsley (optional)
Heat 1 ?¢ tsp oil in a large Dutch oven over medium-high heat. Add half of the beef, pork, and chicken; sauté 5 minutes or until browned. Remove beef mixture from pan and repeat the procedure with the remaining 1 ?¢ tsp oil, beef, pork, and chicken. Add 3 cups water, salt, ?? tsp pepper, and broth, scraping pan to loosen browned bits. Add beef mixture, onion, bell pepper, carrot, and garlic to pan; bring to a boil. Reduce heat and simmer uncovered for 1 hour or until beef is tender, stirring occasionally.
Add remaining ?¢ cup water, potato, beans, corn, okra, thyme, and 1 tbsp parsley; bring to a boil. Reduce heat and simmer for 30 minutes or until potato is tender. Stir in remaining ?? tsp pepper, sugar, vinegar, Worcestershire sauce, and tomatoes. Simmer for 30 minutes or until mixture is thick. Sprinkle with additional parsley.
Yields: 8 (1 ?? cup) servings
Nutritional Information: Calories 302, Fat 8.4g (Sat 2.4g, Mono 4.1g, Poly 1.2g), Protein 29g, Carbohydrate 28.2g, Fiber 4.7g, Cholesterol, 72mg, Iron 3.4mg, Sodium 417mg, Calcium 78g
This sugary drink is a classic Southern cocktail. While this recipe contains a fair amount of sugar, consider it a special treat for this once a year event!
– 1 cups sugar
– 1 cup water
– 16 mint sprigs, lightly crushed
– 8 cups finely crushed ice
– 1 cup bourbon
– Mint sprigs (optional)
Bring sugar and 1 cup water to a boil in a small saucepan. Cook for 4 minutes until sugar dissolves. Remove sugar syrup from the heat and cool completely. Place 2 crushed mint sprigs in the bottom of 8 glasses. Add 1 cup crushed ice, 2 tbsp sugar syrup, and 2 tbsp bourbon to each glass. Garnish with mint sprigs.
Nutritional Information: Calories 170, Fat 0g, Protein 0g, Carbohydrate 25g
(Recipes from cookinglight.com)