Kristen's Recipes

1 pound lean ground beef
1/2 pound ground turkey breast
3/4 C. soft bread crumbs (whole-wheat or white)
2 egg whites
1 tsp. salt
1/8 tsp. pepper

1 C. sliced baby portabella or other mushrooms
1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
2/3 C. shredded part-skim mozzarella cheese
1 1/2 tsp. Italian seasoning
1/4 tsp. salt
1/8 tsp. garlic powder

3 T. ketchup
1/3 C. shredded part-skim mozzarella cheese

Heat oven to 350 degrees. In a large bowl, combine beef, turkey, crumbs, egg whites, salt and pepper; mix well. Separately, combine mushrooms, spinach, 2/3 C. mozzarella cheese, Italian seasoning, salt and garlic powder; mix well and set aside. Place meat mixture on waxed paper and shape into 14-by-10-inch rectangle. Spread filling over beef, leaving 3/4-inch border around edges. Using the wax paper to steady the mixture, start at short end and roll in jelly roll fashion. Press mixture over filling at both ends to seal. Place seam side down on rack in roasting pan. Bake 1 hour. Spread ketchup and remaining cheese over loaf; return to oven and continue baking 15 minutes or until it is no longer pink and internal temperature is 160 degrees. Sprinkle with additional Italian seasoning if desired. Cut into slices and serve.

Yield: 8 servings
Calories: 198
Fat: 8g
Fiber: 2g

1 (14-ounce) package light macaroni and cheese dinner
1 pound lean ground beef
3/4 C. ketchup
2 T. prepared mustard
1 C. chopped tomato
Chopped dill pickles for garnish

Prepare macaroni and cheese dinner according to package directions. Meanwhile, in a large nonstick skillet over medium heat, brown ground beef 8 to 10 minutes or until no longer pink; drain well. Stir in ketchup and mustard; heat through. Spoon prepared macaroni and cheese onto a platter; top with beef mixture. Top with tomato and pickles. Serve immediately.

Yield: 4 servings
Calories: 274
Fat: 8g
Fiber: 1g

1 lb. ground beef
1 clove garlic, minced
1/2 C. yellow onion, diced
1 C. cottage cheese, creamed
1 large egg
1 T. dried parsley
1 T. parmesan/romano cheese
1 T. Italian seasoning
1 lb. zucchini slices
8 oz. Hunt’s tomato sauce
16 oz. shredded mozzarella cheese

Mix cottage cheese, egg, dried parsley flakes, 1 T. dry Parmesean/Romano cheese mixture. Slice 1 lb. zucchini in 1/8″ slices. In large skillet cook ground beef and onion till all pink in meat is gone and onion is clear. Add 1 clove minced garlic, stir in Hunt’s tomato sauce. Heat through. Place zucchini slices over ground meat mixture. Cover zucchini slices with cottage cheese mixture. Cover and cook on medium heat till zucchini is fork tender and most of liquid is cooked off. About 45 minutes. It may be necessary to cook for a while without lid. Turn off heat and cover with shredded mozzarella cheese. Cover a few minutes till cheese is melted.

Yield: 6 servings
Calories: 314
Fat: 21g
Fiber: 2g

1/4 C. Finely chopped onion
1/4 C. Finely chopped celery
1/4 C. Catsup
2 Large egg whites
1/4 C. Dry bread crumbs
1 tsp. Liquid smoke
1 tsp. Salt
1/16 tsp. Black pepper
1 lb. Ground round

Place all ingredients except beef in mixer bowl and mix at low speed to blend well. Add beef to catsup mixture and mix at low speed until blended. Do not over-mix. Shape into a loaf about 3 1/2″ x 7″. Place in a pan that has been sprayed with pan spray or lined with aluminum foil. Bake at 325 degrees F. about 1 hour or until browned and firm. Pour off any fat and drippings and let set for 10 minutes before cutting into 6 equal slices.

Yield: 6 servings
Calories:146
Fat: 5.6g
Fiber: .3g

1 lb. extra lean ground beef
1 (26-oz.) jar low-fat spaghetti sauce
1 (16-oz.) carton fat-free cottage cheese
2 T. grated Parmesan cheese
Cooking spray
1 (8-oz.) package uncooked lasagna noodles
1 C. (4 oz.) shredded part-skim Mozzarella cheese
Chopped fresh parsley (optional)

Preheat oven to 350�. Cook meat in a large nonstick skillet over medium-high heat until browned, stirring to crumble. Drain well, and return meat to pan. Add sauce; bring to a boil. Reduce heat, and simmer 5 minutes. Combine cottage and Parmesan cheeses in a bowl; set aside. Spread 1/2 C. meat mixture in bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 4 noodles over meat mixture; top with half of cottage cheese mixture, 1 C. meat mixture, and 1/3 C. mozzarella cheese. Repeat layers, ending with noodles. Spread remaining meat mixture over noodles. Cover and bake at 350� for 30 minutes. Uncover; sprinkle with 1/3 C. mozzarella, and bake 5 more minutes or until cheese melts. Let stand 10 minutes before serving. Garnish with parsley, if desired.

Yield: 9 servings
Calories: 275
Fat: 6.2g
Fiber: 1.9g

olive oil cooking spray
1 small, about 4 oz., Russet or all-purpose potato
1 cup shredded low-fat mozzarella cheese
1 pound extra-lean ground sirloin
1 medium yellow onion, chopped
2 cloves garlic, minced
1 14 1/2-ounce can no-salt-added diced tomatoes with juice
1 T. chili powder, or to taste
2 cups shredded green cabbage
freshly ground pepper to taste
1 to 3 T. purchased taco sauce
6 slices pickled jalape�o chile peppers (optional)

Preheat oven to 375�F. Lightly coat a 2-quart (2 l) casserole with cooking spray. Peel and grate the potato into a bowl. Stir in 1/4 cup (29 g) of the cheese. Spread evenly over the bottom of the prepared casserole. Bake for 15 to 20 minutes, until potato is browned and crispy. Meanwhile, brown ground sirloin, onion, and garlic in a large nonstick skillet, breaking up the beef with a wooden spoon as it browns. Discard any excess fat. Stir in tomatoes with their juice, chili powder, and the cabbage. Season with pepper to taste. Saut�, stirring, for a minute or two. If mixture seems too dry, add 1 T. of the bottled taco sauce, adding up to 2 T. more, if needed, if mixture seems too dry. When potatoes are done, spoon beef mixture on top of potatoes. Top with remaining cheese and jalape�o slices (if using). Bake for 25 to 30 minutes, until casserole is hot and bubbly. Serve at once.

Yield: 6 servings
Calories: 235
Fat: 11g
Fiber: 2g

1/2 pound ground round
1 cup chopped onion
1 cup chopped green bell pepper
1/4 cup water
1 T. chili powder
2 tsp. ground cumin
1-1/2 tsp. sugar
1/2 tsp. dried oregano
1 (14.5-ounce) can diced tomatoes, undrained
1 (4.5-ounce) can chopped green chiles, drained
3 cups cooked long-grain rice
1 cup fat-free sour cream
1/2 cup sliced green onions
1/4 cup skim milk
3/4 cup (3 oz.) reduced-fat sharp cheddar cheese

Preheat oven to 375. Cook first 3 ingredients in a large nonstick skillet over medium-high heat until meat is browned, stirring to crumble. Add water and next 6 ingredients (water through chiles); bring to a boil. Cover, reduce heat, and simmer 10 minutes. Uncover and simmer an additional 2 minutes. Remove from heat; set aside. Combine the rice, sour cream, sliced green onions, and milk in a bowl. Spoon rice mixture into a 9-inch baking dish. Top with beef mixture; sprinkle with cheese. Bake at 375&176; for 10 minutes or until thoroughly heated. Let stand 5 minutes before serving.

Yield: 6 Servings
Serving Size: 1/6 recipe, about 1 C.

Calories: 353
Fat: 14.6
Fiber: 1.1

Notes: I am generally a fan of casseroles because they are easy. Cook and toss everything together and let it bake until done. Easy easy. Since most classic casseroles are loaded with butter, whole milk, cream of X soups, and so on, I am always on the look out for healthy versions that don’t sacrifice taste.

To make it easier at dinner time, cook extra rice at another meal and then keep it in the fridge until you need it for the casserole. Serve with a salad and a cooked veggie and there’s a good hearty meal for ya.

I thought this casserole tasted OK but Malcolm didn’t care for it, probably because of the large chunks of tomatoes.

1/2 pound lean ground beef (7% or less fat)
1 cup onion, chopped
1 cup celery, chopped
1 cup green pepper, cubed
3 1/2 cups tomatoes, diced
1/4 tsp. salt
1/2 tsp. black pepper
1/4 tsp. paprika
1 cup frozen peas
2 small carrots, diced
1 cup uncooked rice
1 1/2 cups water

In a skillet, brown the ground beef and drain off the fat. Add the rest of the ingredients. Mix well. Cook over medium heat and cover skillet until boiling. Reduce to low heat and simmer for 35 minutes. Serve hot.

2 cups (about 5 oz.) wagon wheel pasta, uncooked
2 T. vegetable oil
8 oz. fresh white mushrooms, quartered (about 2 1/2 cups)
1/2 tsp. garlic, minced
1/4 cup green onions, sliced
1/2 tsp. salt
1/4 tsp. ground black pepper
8 oz. ground beef
1 can ( 19 1/2 oz.) black beans, rinsed
1 jar (11 1/2 oz.) chunky salsa
1 1/2 cups (6oz.) hot-pepper Monterey Jack cheese, shredded, divided
1/4 cup tortilla chips, crushed

Heat oven to 375 degrees. Cook pasta in salted water according to package directions. Drain; rinse under warm water; set aside. Meanwhile, in a large skillet heat vegetable oil until hot. Add mushrooms and garlic; cook, stirring occasionally, until golden, about 5 minutes. Stir in green onions, salt and pepper; heat until hot, about 1 minute. Add beef; cook until brown, stirring occasionally to crumble beef, about 5 minutes. Stir in black beans, salsa and 1 cup of the cheese; cook, stirring frequently, about 1 minute; remove from heat. Stir in reserved pasta. Spoon into a 9-inch square baking pan; sprinkle with tortilla chips and the remaining 1/2 cup cheese. Bake uncovered, until hot and bubbly, about 30 minutes. Serve immediately.

1 C. sliced mushrooms
1 T. or more minced scallions
1 T. celery
6 oz. ground beef
2 oz. Grated or Shredded Cheddar Cheese
2 T. Parsley
2 tsp. teriyaki sauce
1/2 tsp. salt
1/2 tsp. Dijon Mustard
Dash of: pepper, garlic powder, thyme

In nonstick skillet cook mushrooms, scallions and celery until vegetables are soft. Transfer to bowl and combine remaining ingredients. Form 2 patties. Broil.

Yield: 2 servings
Calories: 217
Fat: 10.6g
Fiber: 1g

12oz. lean ground beef
1 large onion
2 minced garlic cloves
1 1/2 C. canned crushed tomatoes
3oz. uncooked broad noodles, cooked according to package directions
1 tsp. oregano
1/4 tsp. each salt and pepper
1/2 C. shredded low-fat cheddar cheese (or Fat Free), about 2 oz.

Preheat oven 350. 2. In a 3-qt saucepan, cook beef, onion and garlic, over medium heat, stirring with a wooden spoon to break up meat, until cooked through. Remove from heat. Stir in tomatoes, noodles, oregano, salt & pepper. Spoon into 1 1/2 qt casserole;sprinkle with cheese. Bake, covered, until heated through and cheese is melted. 15-20 minutes

Yield: 4 servings
Calories: 270
Fat: 8.6g
Fiber: 1.6g

12 oz. uncooked ziti
1 tsp. olive oil
2 medium garlic clove(s), minced
1/3 lb. lean ground beef
1 tsp. dried oregano
1 tsp. dried thyme
1 tsp. dried rosemary
1/2 tsp. table salt
1/2 tsp. black pepper
28 oz. canned crushed tomatoes
1 C. part-skim mozzarella cheese, shredded

Preheat oven to 350�F. Cook pasta according to package directions without added fat or salt; drain and set aside. Meanwhile, heat oil in a medium saucepan over medium heat; add garlic and saut� 2 minutes. Add beef and cook until browned, breaking up the meat as it cooks, about 3 to 5 minutes; drain off any fat and return pan to heat. Add oregano, thyme, rosemary, salt and pepper; stir to coat beef. Cook until herbs become fragrant, about 2 minutes. Add tomatoes and bring mixture to a boil; reduce heat and simmer for 5 minutes. Spoon a small amount of tomato mixture into the bottom of a 4-quart casserole dish (just enough to cover the surface). Top with half of the cooked ziti and then layer with half of the remaining tomato sauce and half of the mozzarella cheese. Layer remaining ziti on top and top with remaining sauce and mozzarella cheese. Bake until cheese is golden and bubbly, about 30 minutes. Yields about 1 C. per serving.

Yield: 8 servings
Calories: 172
Fat: 4.3g
Fiber: 1.2g

1/4 C. chopped Vegetables, such as yellow or green onion, zucchini and or parsley, raw or pre-saut�ed
1/4 C. Bread Crumbs
3/4 C. lean Ground Beef

Mix all ingredients and shape into 4 3″ patties. Grill or broil until cooked through.

Yield: 4 servings
Calories: 138
Fat: 6g
Fiber: 1g

6 oz. angel hair pasta, cooked and drained
1/2 lb extra lean ground beef (7% fat)
1 tsp. chili powder
1 tsp. paprika
1 tsp. garlic powder
1/2 C. salsa, thick and chunky
1 1/2 C. shredded lettuce
2 oz. grated reduced-fat cheddar cheese

Brown meat in a skillet that has been sprayed with nonstick cooking spray. Add seasonings and Mexicorn (optional) to meat and mix well. Arrange pasta on a platter or pasta serving dish and top with meat mixture. Spoon salsa over meat. Top with shredded lettuce and cheese. Serve hot or cold.

Yield: 4 servings
Calories: 290
Fat: 6.8g
Fiber: 1.5g

2 lb. Extra Lean Ground Beef or Ground Turkey (Sometimes I will mix 1lb of each)
2 Egg Whites
1 T. Parsley
1 C. Oatmeal
1/2 tsp Pepper
2 tsp. Onion Powder
1/4 tsp. Nutmeg
Water

Preheat oven to 425 degrees. Mix all ingredients except water. Add water a little at a time until the meat mixture holds together and can be formed into balls. Do not add too much water or the meat will be sticky. Shape gently into 1-2� balls (weigh a couple when you start, you want them to be right about 1ounce each; once you know how large a 1 ounce one is, make the rest the same size as best you can) Arrange on two nonstick baking sheets. Bake for 12 minutes, or until done. These freeze well for future meals.

Note: I make this and freeze them so I always have a protein on hand. They are VERY bland, and you really need to spice them up, either serving them with a sauce, or shaking on the spices before you eat them. I like them best with the 30-minute marinara, but they are also quite tasty if you heat them in a pan with some pineapple juice, a little Braggs/soy sauce, some cornstarch, and fresh pineapple chunks — almost a sweet n sour dish.

1 lb. Extra Lean (4% fat) Ground Beef
1 Onion, chopped
1 1/2 tsp. Basil
� tsp Oregano
� tsp. Garlic Powder
6oz. no sodium added Tomato Paste
8oz. no sodium added Tomato Sauce
1 C. Low fat Ricotta Cheese
3 1/2 C. Water
� lb. Lasagna Noodles
� lb. Low fat Mozzarella Cheese, shredded

Brown meat, add onion and cook until onion is soft. Add spices, tomato paste, tomato sauce and water. Bring to a boil and simmer for 10 minutes. Put 1/2 C. sauce in the bottom of a 9-by-13 pan. Cover with a layer of raw noodles, layer of sauce and 1/3 of the cheese. Repeat until ingredients are used up. Noodles should be covered with sauce. Cover pan with aluminum foil and bake at 325 degrees for one hour and 20 minutes. Yield: 8 servings.

4 C. Tomato Sauce
1 pound ground round
4 C. cooked rigatoni (about 2-1/2 C. uncooked pasta)
1-1/2 C. (6 oz.) shredded part-skim mozzarella cheese, divided
Cooking spray
1/4 C. (1 oz.) grated fresh Parmesan cheese

Prepare Tomato Sauce. Preheat oven to 350�F. Cook beef in a large nonstick skillet over medium-high heat until browned; stir to crumble. Drain well. Combine beef, rigatoni, Tomato Sauce, and 1 C. mozzarella in an 11×7-inch baking dish coated with cooking spray. Top with 1/2 C. mozzarella and Parmesan. Bake at 350�F for 20 minutes or until thoroughly heated.

Yield: 8 servings
Serving size: 1 C.

Calories: 305
Fat: 9.6g
Fiber: 2.3 g