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Tag: Ground Meat

Crockpot Albondigas Soup

Crockpot Albondigas Soup

1/2 lb. 7% or less Ground Beef
1/2 onion – minced
2 cloves garlic – minced
1/4 C. instant rice – uncooked
1 egg
Salt and pepper, to taste
4 oz. chopped green chiles, canned, drained
1 carrot, shredded
14 1/2 oz. stewed tomatoes, canned
4 C. hot water
2 C. low-fat beef broth or water
1 tsp. dried oregano
2 T. chopped fresh parsley or cilantro

In a bowl, combine beef, onion, garlic, rice, egg, salt and pepper to taste. Form into 1 1/2″ meatballs. Place chilies and shredded carrots in bottom of slow cooker. Spoon tomatoes evenly on top. Place meatballs on top of tomatoes. Pour in water, broth, oregano and parsley or cilantro. Cover and cook on LOW 5 1/2 to 6 hours. Garnish this popular Mexican soup with sprigs of fresh cilantro or mint, and serve with flour tortillas.

Yield: 6 servings
Calories: 105
Fat: 3.9g
Fiber: 1g

Taco Twist Casserole

Taco Twist Casserole

1 lb extra lean ground beef
1 pkg taco seasoning mix
1 can tomato sauce (15 oz.)
1/2 C. chopped green pepper
2 1/4 C. corkscrew macaroni — (6 oz.) cooked and drained
1 C. shredded reduced fat cheese (4 oz.)
1/2 C. light sour cream

Brown beef; drain if necessary. Stir in seasoning mix, tomato sauce and green pepper. Bring to a boil and remove from heatsp. Combine cooked macaroni, 1/2 C. cheese and sour cream and place on bottom of 6×10 inch baking dish. Top with meat mixture and remaining cheese. Bake at 350�for 30 minutes.

Yield: 6 servings
Calories: 338
Fat: 12.7g
Fiber: 1.2g

Note: Serve this relatively high fat family favorite with a salad and a steamed vegetable to bring down the fat % for the entire meal.

Barbecue Meat Loaf

Barbecue Meat Loaf

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

Lazy Lasagna

Lazy Lasagna

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

Baked Ziti with Spinach and Sausage

Baked Ziti with Spinach and Sausage

Baked Ziti with Spinach and Sausage

1 pound sweet or hot Italian sausages

1/2 C chopped onion

3 large garlic cloves, chopped

1 28-ounce can diced peeled tomatoes

1/4 C. pesto

10 ounces ziti or penne pasta (about 3 cups), freshly cooked

4 cups or handfuls of baby spinach leaves

6 ounces grated or cubed mozzarella cheese

1 Cup grated Parmesan cheese

Cook sausage, onion and garlic until sausage is cooked through. Add tomatoes with juices.  Simmer until sauce thickens slightly, stirring occasionally, about 10 minutes. Add pesto. Season sauce with salt and pepper.  You can prepare up to this point a day ahead and refrigerate. Bring mixture back to simmer before continuing. Preheat oven to 375° F. Lightly oil 13 x 9-inch glass baking dish. Combine pasta, spinach, mozzarella and 1/3 cup Parmesan cheese in large bowl. Stir in warm  tomato mixture. Place in prepared baking dish. Sprinkle remaining 2/3 cup Parmesan cheese over. Bake until sauce bubbles and cheeses melt, about 30 minutes.

Farmhouse Beef Casserole

Farmhouse Beef Casserole

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

Vegetable-Rich Five Alarm Chili

Vegetable-Rich Five Alarm Chili

1 lb. Lean Ground beef (nutritional info based on 7% fat beef)
1 – 2 onions, chopped
2-3 Cloves Garlic, minced
1-2 Bell Peppers, seeded and chopped
1-2 C. sliced raw Mushrooms
14oz. Can Pinto or Black beans, drained
28oz. Canned Tomatoes, drained
1 tsp. Oregano
1/2 tsp. Cumin
1/2 tsp. Cayenne pepper
1/2 tsp. Black pepper

Brown meat in non-stick Dutch oven or large pot along with onion, bell pepper and garlic over medium heat until meat is fully cooked. Drain off any oil. Add spices and beans, stir for one minute, cooking over medium heat. Add tomatoes and bring to a boil. Stir in mushrooms. Lower heat and simmer on low for 10-15 minutes, stirring occasionally.

Yield: 4 servings
Serving Size: 1/4 recipe, between 1-2 C. depending on how many veggies are added

Calories: 275
Fat: 8.5g
Fiber: 6.2g

Notes: I generally use 1 onion, 2 peppers, and 2 cups of mushrooms to really bulk up the chili and make it more filling.

Beef & Rice Casserole

Beef & Rice Casserole

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.

Just Before Payday Supper

Just Before Payday Supper

1 lb. 7% fat (or less) ground beef
1 onion, chopped
1 clove garlic, minced
16 oz. diced canned tomatoes
1 T. chili powder
2 tsp beef bouillon
1/4 tsp. black pepper
1 C. mushrooms, sliced

Mix all ingredients into the crock and mix well. Cook on low for 6+ hours. Serve over rice or pasta.

Fully Loaded Cheeseburger Soup

Fully Loaded Cheeseburger Soup

Fully Loaded Cheeseburger Soup

 

4 slices bacon, halved crosswise

1 large white onion, finely chopped

2 carrots, peeled and coarsely chopped

2 small potatoes, peeled and coarsely chopped

1 celery stalk, thinly sliced

Kosher salt and freshly ground black pepper

1 pound ground beef (90% lean)

3 cups chicken broth

2 teaspoons garlic powder

2 sesame burger buns, cut into 1-inch cubes

1 tablespoon extra-virgin olive oil

2 cups (8 ounces) shredded yellow Cheddar cheese

2 teaspoons Dijon mustard

For serving: ½ cup dill pickle chips (halved if large), sour cream (optional)

 

Preheat oven to 350.  Add the bacon to a large pot or Dutch oven. Cook over medium-high heat, flipping halfway through, until browned and crisp, 5 to 7 minutes. Transfer the bacon to a paper towel–lined plate, leaving the drippings in the pot. Measure out 2 tablespoons of the onion and set aside for garnish. Add the remaining onion to the pot along with the carrots, potatoes, and celery. Add a pinch of salt and cook, scraping up the browned bits and stirring just once or twice, until the vegetables are browned in spots, 3 to 5 minutes. Add the ground beef and 1 teaspoon each salt and pepper. Stir to combine with the vegetables, then press into an even layer that fills the pot (like one big patty!). Cook, undisturbed, until browned underneath, 6 to 8 minutes. Break up the beef into small pieces. Add the broth and garlic powder. Bring to a simmer over medium heat and cook, stirring occasionally, until the flavors have developed and the vegetables are tender, 20 to 25 minutes. While the soup simmers, toss the cubed buns with the olive oil on a sheet pan. Bake until the croutons are crisp and golden brown, 5 to 7 minutes. Remove the soup from the heat. Measure out ½ cup of the Cheddar and set aside for garnish. Stir the remaining 1½ cups cheese and all the mustard into the soup. Season to taste with salt and pepper. Crumble the bacon. Serve the soup topped with the bacon bits, reserved onion, reserved Cheddar, croutons, pickles, and sour cream (if using).

Barbequed Turkey on a Bun

Barbequed Turkey on a Bun

1 small onion, chopped
1/2 medium-sized green pepper, chopped and seeded
1/2 cup unsweetened pineapple juice
1 lb ground turkey breast
1 6-oz can tomato paste, no salt added
1/2 cup water
2 tsp Dijon-style mustard
1/2 tsp garlic powder
6 whole-grain sandwich rolls

Heat pineapple juice in frying pan over medium heat. Add chopped onion and green pepper and cook over medium heat until onion is softened. Turn heat up to medium-high and add ground turkey. Cook until turkey is light brown. In medium bowl, mix tomato paste, water, mustard and garlic powder. Add to turkey and simmer 30 minutes. Serve on whole-grain rolls.

Impossibly Easy Cheeseburger Pie

Impossibly Easy Cheeseburger Pie

1 lb. 7% ground Beef
1 C. chopped onion
4oz. shredded low fat cheddar cheese
1/2 C. reduced fat Bisquick
1 C. Skim Milk
1/2 C. Eggbeaters

Heat oven to 400 degrees. Spray 9″ pie plate with cooking spray. Cook ground beef and onion until beef is brown; drain off any fat. Spread in pie plate, sprinkle with cheese (1 C. grated, however many oz. that is). Stir remaining ingredients until blended. Pour into pie plate. Bake 25 minutes or until knife comes out clean.

yield 6 (242 calorie) servings or 4 (363 calorie) servings.

Quick Beef Casserole

Quick Beef Casserole

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.

Persian Lentil Soup with Little Meatballs

Persian Lentil Soup with Little Meatballs

1/2 pound extra lean ground beef
1 small yellow onion, chopped
1/2 tsp. pepper
1 tsp. ground cinnamon or a bit more to taste
2 eggs
1/2 cup garbanzo beans, soaked over night in 4 C. of water
4 C. plain nonfat yogurt
1/4 cup basmati rice
1 T. flour
1/2 tsp. turmeric
5 C. chicken stock or water
1/2 cup lentils, soaked overnight in 2 C. of water, drained
1/4 cup chopped parsley
1/4 cup chopped green onions
5 T. chopped, fresh mint
pepper to taste
2 cloves garlic, minced very fine
pomegranate seeds, optional

Drain the chickpeas in a colander and rinse well. Cover with cold water and bring up to a boil. Reduce heat and simmer until the chickpeas are tender. Set aside. (You may use canned; just rinse them) Cover the lentils with cold water, bring to a simmer and cook until firm, about 20 minutes. To make the meatballs: Combine the chopped onion and one egg in the container of a food processor (or grate the onion by hand). In a bowl combine the ground beef, the egg and onion mixture, salt and pepper, and 1/2 tsp. of cinnamon (or more to taste). Mix well with your hands then form into tiny meatballs. Refrigerate. Put yogurt into a large saucepan. Add the remaining egg, flour, turmeric, and 1/2 tsp. of cinnamon and stir with a whisk. Add the rice, the lentils and two C. of stock or water to the pot. Cook gently, over low heat, stirring occasionally, for about 10 minutes. Add the cooked chickpeas, the parsley, green onions, and 3 T. of chopped mint. Simmer for 10 minutes, then add the garlic and the meatballs and simmer 10 minutes more. Adjust seasoning with pepper and sprinkle with remaining chopped mint and optional pomegranate seeds.

1 bowl (1/6 recipe) Calories 312 Fiber 7 g

Spicy Baked Mushroom, Beef and Pasta Ole

Spicy Baked Mushroom, Beef and Pasta Ole

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.

Secret Twist Chili

Secret Twist Chili

1 can red kidney beans, drained
1 can garbanzo beans, drained
1/2 pound ground sausage
1/2 pound ground beef
1 T. chopped onion
1 tsp. chopped garlic
1 can beef broth
3 cans chopped tomatoes
1 tsp. olive oil
1 T. unsweetened cocoa powder
2 tsp. cumin
1 tsp. freshly ground pepper
1 tsp. dried oregano
1 tsp. dried basil
1 tsp. chili powder
1/2 tsp. cayenne pepper

In a large pot, saut� onion and garlic in olive oil over medium-high heat until onion is transparent. Add ground sausage and beef. Add all spices (cumin, pepper, oregano, basil, chili powder, cayenne pepper); mix well. Saut� for about three minutes (meat will not be cooked through).
Add tomatoes, beef broth, kidney beans, garbanzo beans, and cocoa powder. Mix well. Lower heat to medium-low and simmer chili for about an hour. Meat should be cooked through and chili should be hot. Serve with a dollop of sour cream, chopped green onions, and cheddar cheese, if desired.

Italian Eggplant, Meat, and Rice

Italian Eggplant, Meat, and Rice

2 medium eggplants, peeled and cubed
1 zucchini, thinly sliced
1 T. minced garlic
4oz. light bulk sausage
1/2 lb. ground sirloin
salt and pepper to taste
1 T. plus 1 tsp. dried basil leaves, divided
1 T. plus 1 tsp. dried oregano leaves, divided
3 C. cooked brown rice
1 (15oz.) can tomato sauce
1 1/2 C. shredded part-skim mozzarella cheese (6o.z)

Preheat the oven to 350 degrees. In a large pot coated with nonstick cooking spray, saut�’ the eggplants, zucchini, garlic, sausage, and meat over medium heat until the meat is done and the vegetables are very tender, about 10 minutes. Drain any excess liquid. Add the salt and pepper, 1 T. basil, 1 T. oregano, and the cooked rice, tossing well. Spread the mixture in a 2qt. casserole dish coated with nonstick cooking spray. In a small bowl, combine the tomato sauce with the remaining 1 tsp. basil and 1 TSP. oregano, and spread over the eggplant-rice mixture. Sprinkle with the mozzarella, and bake, uncovered, for 20-30 minutes, or until the mixture is hot and the cheese is melted.

Yield: 6 servings
Calories: 362
Fat: 14g
Fiber: 5.8g

Spicy Beef Patty

Spicy Beef Patty

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

Beef & Noodles au Gratin

Beef & Noodles au Gratin

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

Spice It Up Soup

Spice It Up Soup

1 lb. uncooked hot turkey Italian Sausage links, sliced
1/2 lb. lean ground beef
1 lg. onion, chopped
1 medium green pepper, chopped
3 garlic cloves, minced
2 cans (14 1/2 oz. each) beef broth
2 C. water
2 C. fresh or frozen corn
1 can (14 1/2 oz. diced tomatoes with green chilies, diced, undrained
1 C. diced carrots
1/3 C. minced fresh cilantro or parsley
2 jalape�o peppers, seeded and chopped
1/2 tsp. salt
1/2 tsp. ground cumin

In large saucepan, cook sausage, beef, onion, green pepper and garlic over medium heat until meat is no longer pink; drain. Stir in the remaining ingredients. Bring to a boil. Reduce heat; cover and simmer for 30-40 minutes or until heated through.

Yield: 8 servings
Serving Size: about 1 1/3 C.

Calories: 222
Fat: 9g
Fiber: 2g

Baked Beef Ziti

Baked Beef Ziti

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

PowerBurger

PowerBurger

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

Individual Pineapple Meat Loaves

Individual Pineapple Meat Loaves

1 beaten egg
1/2 C. quick-cooking rolled oats
1/2 C. finely chopped onion
1/4 C. finely chopped green pepper
1/4 tsp. salt
1 lb. lean ground beef (I use 4% fat)
1 8-oz. can crushed pineapple (juice pack), drained
2 T. bottled sweet-and-sour sauce or barbecue sauce (optional)

In a large mixing bowl stir together egg, oats, onion, green pepper, and salt. Add beef and pineapple; mix well. Divide mixture into 6 equal portions. Shape each portion into a 4×2-inch loaf. Place loaves in a 13x9x2-inch baking pan. Bake, uncovered, in a 350 degree F oven for 30 to 35 minutes or until meat is no longer pink. Top each loaf with 1 tsp. the sweet-and-sour or barbecue sauce, if desired. Make-Ahead Tip: Prepare and shape meat loaves. Wrap in freezer paper or foil; place in airtight freezer containers or plastic freezer bags. Seal, label, and freeze up to 1 month. Thaw overnight in refrigerator and bake and serve as above.

Yield: 6 servings
Calories: 186
Fat: 7g
Fiber: .8g

Note: I made this (half the recipe, since its just 2 of us, DH got 2). I enjoyed it a lot, but I think next time I would leave the pepper out and up the onion, or else use skinned roasted peppers, because it stayed a little crunchy and the skin was annoying. I was suprised that the pineapple basically melts down and just leaves a nice sweet taste, complimenting the sweet and sour sauce. I also added a tablespoon of flax to the meat, just to give it a little healthy fat.

Picadillo With Rice

Picadillo With Rice

1 large onion, finely chopped
2 cloves garlic, finely chopped
1 1/2 tsp. ground cinnamon
1 tsp. dried oregano
1 tsp. dried oregano
1 tsp. ground cumin
1 lb. extra-lean ground beef
1 can (14.5 oz.) recipe-ready diced tomatoes in juice
2 T. tomato paste
1/4 C. dark seedless raisins
1/3 C. stuffed green olives, sliced
1/2 tsp. salt
3 C. hot cooked brown or white rice

Lightly coat large nonstick skillet with cooking spray. Place over medium heat. Add onion; cook until softened, about 3 minutes. Add garlic, cinnamon, oregano and cumin; cook 30 seconds. Add beef; cook, stirring to break up clumps of meat, until beef is lightly browned, about 3 minutes. Stir in tomatoes with juice, tomato paste, raisins, olives and salt. Heat to boiling over medium-high heat, stirring occasionally. Lower heat; simmer, covered, stirring occasionally, for 30 minutes. Serve over rice.

Yield: 6 servings
Calories: 301
Fat: 9g
Fiber: 4g

Pasta Ole Ponichtera

Pasta Ole Ponichtera

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

Baked Meatballs

Baked Meatballs

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.

California Gold Hash

California Gold Hash

1 lb. Lean Ground beef (Ground turkey or chicken)
1 medium onion, chopped or medium diced
1 large potato, chopped or medium diced
1 T. turmeric
1 T. dried oregano
1 tsp. cumin
1/4 tsp. white pepper
2 whole bay leaves
1/2 cup water

Cook ground beef with turmeric, dried oregano, cumin and white pepper until mixture is crumbled and brown in a medium sized skillet. Add chopped onion and chopped potato to mixture. Add bay leaves and stir in 1/2 cup water. Simmer 15 minutes to a half hour to let flavors blend. Remove Bay Leaves before serving. Good alone or served with rice.

Note: I made this with ground turkey and both DH and I liked it quite well. The Turmeric stained my white nylon spatula yellow though 😉 It is a meal that my hubby affectionately calls “Slop” though.. If you don’t like a whole-meal-in-a-pan (like Hamburger Helper) then skip this recipe.

Lean Lasagna

Lean Lasagna

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.

Meat and Mushroom Pub Pies

Meat and Mushroom Pub Pies

1/2 frozen puff pastry sheet (one-fourth of a 17 1/4-oz. package), defrosted
1 lb. ground beef sirloin
6 oz. mushrooms, sliced
1 1/2 C. frozen chopped onion
2 tsp. crushed dried thyme
2 T. all-purpose flour
1 1/2 C. fat-free low-sodium canned beef broth
1 T. bottled steak sauce
1/2 C. frozen peas, rinsed with cold water and drained

Preheat oven to 450�F . On a lightly floured surface, roll out pastry to 6-inch square. Using a sharp knife, cut into twelve 1/2-inch strips. In a heavy skillet over medium-high heat, brown beef, mushrooms, and onion until beef is no longer pink, about 5 minutes. Sprinkle mixture with thyme and flour. Add beef broth and steak sauce; cook, stirring, for 5 minutes. Stir in peas. Spoon mixture into individual casserole dishes about 5 inches in diameter. Arrange two pastry strips in a wide X over each casserole. Place a third strip across the center. Press overhangs firmly to sides of casseroles to seal. Bake until pastry is puffed and golden brown, about 12 minutes.

Yield: 4 servings
Calories: 430
Fat: 22g
Fiber: 3g

Baked Rigatoni with Beef

Baked Rigatoni with Beef

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

Beef Empanada Potpie

Beef Empanada Potpie

Cooking spray
1-1/4 lb. ground sirloin
3-1/2 C. diced baking potato (about 1-1/4 lb.)
1 C. chopped onion
2 large garlic cloves, minced
1-1/2 tsp. dried oregano
1-1/2 tsp. chili powder
1 tsp. ground cumin
1/2 tsp. salt
Dash of black pepper
1/3 C. all-purpose flour
1/2 C. beer
1 (10.5-oz.) can beef consomme
1 (14.5-oz.) can diced tomatoes with green pepper and onion, drained
2 T. chopped pitted green olives
1 T. cider vinegar
1 (10.6-oz.) box refrigerated garlic breadsticks

Preheat oven to 350 degrees. To prepare filling, heat a large Dutch oven coated with cooking spray over medium heat. Add potato and onion; cover and cook 7 minutes, stirring occasionally. Add beef and next 6 ingredients (beef through garlic); cook, uncovered, 7 minutes or until browned, stirring to crumble. Lightly spoon flour into a dry measuring C.; level with a knife. Add flour to pan; cook 1 minute. Gradually add beer, consomme, and tomatoes; bring to a boil. Remove from heat, and stir in olives and vinegar. Spoon mixture into an 11 x 7-inch baking dish coated with cooking spray. Unroll both dough portions (do not separate dough into breadsticks); roll dough together, forming a 12 x 10-inch rectangle. Place dough on top of beef mixture, pressing to edge of dish. Cut 5 slits in top of crust to allow steam to escape. Gently brush 1 T. garlic spread that is packaged with breadsticks over crust; reserve remaining spread for another use. Bake at 350 degrees for 25 minutes or until golden brown and bubbly around the edges. Let stand 10 minutes before serving.

Yield: 6 servings

Calories: 432
Fat: 9.6 g
Fiber: 3.1 g

Meatballs & Peppers

Meatballs & Peppers

1 cup thinly sliced green bell pepper
1 cup thinly sliced red bell pepper
1 cup thinly sliced yellow bell pepper
1-1/3 cups water
1 (10-1/2-ounce) can beef consomme
1 bay leaf
1 (1-ounce) slice whole-wheat bread
1 pound ground round
1 T. finely chopped onion
1/2 tsp. dried oregano
1/2 tsp. salt
1/2 tsp. freshly ground black pepper
1 large egg white
1 garlic clove, crushed
2 tsp. olive oil
2 T. all-purpose flour
1/4 cup water
1/3 cup finely chopped fresh or 1-1/2 tsp. dried basil
2 tsp. white wine vinegar

Combine the first 6 ingredients in a large saucepan. Bring to a boil; cover, reduce heat, and simmer 20 minutes. While the peppers are cooking, place bread in a food processor; pulse 10 times or until coarse crumbs form to measure 1/2 cup. Combine breadcrumbs, beef, and next 6 ingredients (beef though garlic) in a bowl, shaping mixture into 36 (1-inch) meatballs. Heat olive oil in a large nonstick skillet over medium-high heat. Add meatballs; cook for 10 minutes, browning on all sides. Combine flour and 1/4 cup water in a small bowl; stir with a whisk. Add to bell pepper mixture in saucepan. Add meatballs; cook 3 minutes, stirring constantly. Stir in the basil and vinegar. Remove bay leaf.

Yield: 4 servings
Serving size: 1 cup bell pepper mixture and 9 meatballs

Calories: 263
Fat: 9.8 g
Fiber: 1.9 g

Autumn Stuffed Cabbage

Autumn Stuffed Cabbage

1 head cabbage
1/2 lb. lean ground beef
1/2 lb. ground turkey
2 small onions, one minced, one sliced
1 slice stale whole wheat bread, crumbled
1/4 C. water
1/8 tsp. black pepper
1 can (16 oz) diced tomatoes
1 C. water
1 medium carrot, sliced
1 T. lemon juice
2 T. brown sugar
1 T. cornstarch

Rinse and core cabbage. Carefully remove 10 outer leaves and place in saucepan. Cover with boiling water and simmer for 5 minutes. Remove cooked cabbage leaves and drain on paper towel. Shred 1/2 C. of raw cabbage and set aside. Brown ground beef and turkey, and minced onion in skillet. Drain fat. Place cooked and drained meat mixture, bread crumbs, water, and pepper in mixing bowl. This dish cuts the fat by mixing turkey and lean beef. Drain tomatoes, reserving liquid, and add 1/2 C. tomato juice from can to meat mixture. Mix well. Place 1/4 C. of filling on each parboiled, drained cabbage leaf. Fold. Place folded side down in skillet. Add tomatoes, sliced onion, water, shredded cabbage, and carrot. Cover and simmer for about 1 hour or until cabbage is tender, basting occasionally. Remove cabbage rolls to serving platter, keep warm. Mix lemon juice, brown sugar, and cornstarch together in small bowl. Add to vegetables and liquid in skillet and cook, stirring occasionally, until thickened and clear. Serve over cabbage rolls.

Yield: 5 servings
Serving size: 2 rolls

Calories: 235
Total fat: 9g
Total fiber: 3g

Baked Cavatelli

Baked Cavatelli

2-1/3 C. dried cavatelli or wagon wheel macaroni (7 ounces)

12 ounces uncooked Italian sausage links, sliced 1/2 inch thick, or lean ground beef

3/4 C. chopped onion

2 cloves garlic, minced

1 26-ounce jar pasta sauce

1 C. shredded mozzarella cheese (4 ounces)

1/4 tsp. black pepper

 

Cook pasta according to package directions. Drain; set aside. In a large skillet cook the sausage, onion, and garlic until sausage is brown; remove from skillet. Drain. In a large bowl stir together pasta sauce, 3/4 C. of the mozzarella cheese, and the pepper. Add the cooked pasta and the drained sausage mixture. Stir gently to combine. Spoon the mixture into a 2-quart casserole. Bake, covered, in a 375 degree F oven for 25 to 30 minutes or until nearly heated through. Uncover; sprinkle with the remaining 1/4 C. mozzarella cheese. Bake about 5 minutes more or until cheese is melted.

Individual Sicilian Meat Loaves

Individual Sicilian Meat Loaves

 

1 beaten egg

1 14-ounce jar garlic and onion pasta sauce (1-3/4 C.)

1/4 C. seasoned fine dry bread crumbs

1/4 tsp. salt

1/4 tsp. black pepper

12 ounces ground beef

2 ounces mozzarella cheese

4 thin slices prosciutto or cooked ham (about 2 ounces)

1 9-ounce package refrigerated plain or spinach fettuccine

 

Preheat oven to 400 degrees F. In a medium bowl beat egg with a whisk. Stir in 1/4 C. of the pasta sauce, the fine dry bread crumbs, salt, and pepper. Add ground beef; mix well. Cut mozzarella cheese into four logs, each measuring approximately 2 1/4×3/4×1/2 inches. Wrap a slice of prosciutto or ham around each cheese log. Shape one-fourth of the ground beef mixture around each cheese log to form a loaf. Flatten each meat loaf to 1-1/2 inch thickness. Place the four meat loaves in a shallow baking pan. Bake loaves about 20 minutes or until meat is done (160 degrees F).* Meanwhile, cook pasta according to package directions. In a small saucepan heat remaining pasta sauce over medium heat until bubbly. Arrange meat loaves over hot cooked pasta. Spoon sauce over top. *NOTE: The internal color of a meat loaf is not a reliable doneness indicator. A beef or pork loaf cooked to 160 degrees F is safe, regardless of color. To measure the doneness of a meat loaf, insert an instant-read thermometer into the center of the loaf.

Aussie Meat Pies, Made Quick

Aussie Meat Pies, Made Quick

1 sheet of frozen puff pastry, thawed

1 and 1/3 lb. ground chuck

1 medium onion, finely chopped

2 cloves of garlic, finely chopped

1 T. all-purpose flour

2 T. Worcestershire sauce

1 T. tomato paste

1 T. light brown sugar

1 C. beef broth

1 T. grill seasoning

Salt and pepper

 

Preheat the oven to 400 degrees F, or whatever your package of puff pastry calls for. Lay out the sheet of puff pastry on a lightly floured cutting board. Cut it into 6 roughly equal sized rectangles and arrange on a cookie sheet. Season the pastry pieces with a little salt and pepper, and bake according to package directions or until golden brown all over, about 12 minutes. Cool on a cookie rack for 5 minutes. Warm up a deep-sided pan over medium-high heat. When it’s hot, add the beef and break it up well as it browns. When the beef is no longer pink, drain it in a colander suspended over a bowl to catch the grease. You can dispose of the grease in your trash can when it has cooled down a little. Place the drained beef back in the pan and add the onion and garlic.  sauté over medium-high heat until the onion softens, about 5 minutes. Stir in the flour and let cook for a couple of minutes. In a small bowl, combine the Worcestershire sauce, tomato paste, and brown sugar, then whisk in the beef broth. Pour the broth mixture into the pan and stir to incorporate. Sprinkle the grill seasoning over the beef and turn down the heat to low. Let the contents of the pan simmer for 10 to 15 minutes. To serve, gently pull apart one of the puff pastry pieces in half, like a hamburger bun. Place the bottom piece of the pastry in a shallow bowl. Spoon over roughly 1/6th of the meat mixture and crown with the bronzed, puffy peaked top piece of the pastry.

 

 

Yield:

Calories:

Fat:

Fiber:

 

 

Ground Beef Stir-Fry

Ground Beef Stir-Fry

Ground Beef Stir-Fry

 

½ cup water

½ cup low-sodium soy sauce

3 tablespoons packed light brown sugar

1 tablespoon cornstarch

4 cloves garlic, minced, or ½ to 1 teaspoon garlic powder

2 teaspoons distilled white or apple cider vinegar

3 tablespoons neutral oil, divided

3 cups fresh or frozen broccoli florets, thawed

1 small onion, chopped

1 pound 80/20 ground beef

Kosher salt

Freshly ground black pepper

Steamed white rice, for serving

 

In a medium bowl, whisk together the water, soy sauce, brown sugar, cornstarch, garlic, and vinegar until combined and the sugar has dissolved. Set aside. Heat 1 tablespoon of the oil in a large nonstick skillet or wok over medium-high heat until shimmering. Add the broccoli and cook, stirring occasionally, until tender-crisp and blackened in spots, 6 to 7 minutes. Transfer the broccoli to a large bowl and set aside. Reduce the heat to medium and add the remaining 2 tablespoons of oil to the skillet. Add the onion and cook until slightly translucent, 5 to 6 minutes. Add the ground beef and sprinkle with a pinch of salt and pepper. Cook, stirring occasionally to break the meat into crumbles, until browned, about 5 minutes. Add the sauce. Turn the heat up to medium-high and cook, stirring constantly, until the sauce thickens slightly, about 3 minutes. Fold in the cooked broccoli. Once the sauce has thickened, turn the heat off and serve with white rice or your choice of side.

Asian Meatballs

Asian Meatballs

meatball2 lb. lean ground beef

½ a medium red onion, minced

2 green onions, thinly sliced

1 tablespoon cilantro, minced

2 cloves garlic, minced

1 tablespoon soy sauce

1 tablespoon sesame oil

Juice in 1 lime

1 teaspoon siracha

1 tablespoon rice wine vinegar

2 teaspoons brown sugar

¼ cup panko breadcrumbs

1 egg, beaten

¼ cup milk

Ginger, Lime and Soy Dipping Sauce

1 lime juiced

1 teaspoon siracha

3 Tablespoons soy sauce

3 tablespoons rice wine vinegar

1 tablespoons sesame oil

2 teaspoons minced ginger

1 tablespoon brown sugar

 

Preheat the oven to 350 degrees. In a large bowl, combine all of the meatball ingredients together. With clean hands, really squish everything together until it is really well incorporated together. Form the meat into balls (I made about 1 ½- 2″ balls). Then bake the meatballs at 350 degrees for about 25 minutes or until just cooked through. Serve them hot on their own or with steamed rice and dipping sauce. Whisk together all of the ingredients for the dipping sauce and let flavors meld until ready to serve.

 

 

Slow Cooker BBQ Ranch Meatloaf

Slow Cooker BBQ Ranch Meatloaf

IMG_5749-33 lbs. ground beef
1 lb. sausage
½ cup bread crumbs
3 eggs
1 packet dry powdered ranch mix
¼ cup BBQ sauce, plus more for topping after it is cooked
½ medium onion, chopped finely
1 tsp. salt
1 T. garlic

In a large bowl, mix beef, sausage, bread crumbs, eggs, ranch packet, ¼ cup of BBQ sauce, onion, salt and garlic together by hand in large bowl. Add to slow cooker and form into a loaf shape. Add desired amount of BBQ sauce on top of loaf to glaze and cook on LOW for 6 hours. Once cooked and ready to serve, top with more BBQ sauce if needed.

Taco Quiche

Taco Quiche

exps8694_FM153592A03_20_1b2 pounds ground beef
2 envelopes taco seasoning
4 eggs
3/4 C. milk
1-1/4 C. biscuit/baking mix
Dash pepper
1/2 C. sour cream
2 to 3 C. chopped lettuce
3/4 C. chopped tomato
1/4 C. chopped green pepper
1/4 C. chopped green onions
2 C. (8 ounces) shredded cheddar cheese

In a skillet, brown beef; drain. Add taco seasoning and prepare according to the package directions. Spoon meat into a greased 13-in. x 9-in. x 2-in. baking dish. In a bowl, beat eggs and milk. Add biscuit mix and pepper. Mix well. Pour over meat. Bake, uncovered, at 400° for 20-25 minutes or until golden brown. Cool for 5-10 minutes. Spread sour cream over the top; sprinkle with lettuce, tomato, green pepper, onions and cheese. Serve immediately.