Posted in Bake, Beef, Main Courses, Poultry, Vegetables

Spinach Florentine Meatloaf


Serves 6

Preheat oven 350o

Prep Time: 15 minutes

Bake Time: 1 hour 30 minutes

Estimated Values per Serving:

Calories: 300                        Fat: 8 grams

Spinach Florentine Meatloaf

Ingredients:

1 package (10 ounces) chopped frozen spinach – defrosted

12 ounces ground turkey breast meat

12 ounces 93% lean (or higher) ground beef

½ teaspoon garlic powder

½ teaspoon onion powder

½ teaspoon salt

½ teaspoon pepper

1 teaspoon dried basil

½ cup egg substitute

1 cup fat free ricotta cheese

½ cup grated parmesan cheese

½ cup Italian style bread crumbs

4 grape tomatoes – cut in half (optional)

Directions:

  1. Squeeze the excess water from the defrosted spinach and place in a large bowl.
  2. Add turkey breast meat, ground beef, onion and garlic powder, salt, pepper, dried basil, egg substitute, ricotta and parmesan cheese and bread crumbs and mix together well until incorporated.
  3. Coat a 9 X 5-inch bread pan with cooking spray.  Shape meatloaf and place into baking pan.
  4. Decorate top with tomatoes.
  5. Cover with foil and bake for 1 hour.  Remove foil and bake an additional 30 minutes or until internal temperature reaches 165o.
  6. Remove from baking pan and slice into 6 equal servings.
Posted in Bake, Beef, Poultry

Mexican Style Meatloaf


Sorry about not having the nutritional values.  I will update this when I return.  This was dinner last night and the family loved it.

 

Mexican Style Meatloaf

Serves 8

Preheat oven 425o

Ingredients:

2 cups cooked brown rice

1 pound ground turkey breast

1 pound  lean (93% lean) ground beef or ground sirloin

1 cup salsa

½ cup egg substitute

1 onion – grated

1 tablespoon fresh parsley (or 1 teaspoon dried)

1 tablespoon chili powder

2 cloves garlic – minced

Directions:

  1. Place brown rice in food processor and pulse until rice is ground.
  2. In a large bowl, combine rice, ground turkey, ground beef, salsa. Egg substitute, onion, parsley, chili powder and garlic.
  3. Bake for 1 hour or until internal temperature reaches 165o.
  4. Serve hot.
Posted in Beef, Pasta dish, Poultry, Sauces, Slow Cook

Macaroni and Gravy


Years ago, when I first met my husband, he would talk endlessly about how his mother would make “macaroni and gravy” every Sunday night for dinner.  When I first heard of this, I thought it sounded disgusting and had visions of macaroni with brown gravy, like the kind you pour on roast beef.  However, when I had the pleasure of eating at his mother’s house that first Sunday did I understand what he meant; “macaroni and gravy” is pasta topped with a rich tasting tomato sauce that had simmered in some type of meat all day.

Dean, my husband, and I have modified the original recipe so that it is no longer dripping in grease yet still maintains that delicious rich and hearty flavor.  This “gravy” is so good, you don’t need to add anything and is perfect just the way it is.

From our family to your, enjoy this Italian tradition – modified so that it is “delicious and light”.

Macaroni and Gravy

Serves 4

Prep Time: 15 minutes

Cook Time: 1 hour 15 minutes (you could cook all day too)

Estimated values per serving:

Calories = 570                         Fat = 7 grams                         Points: 6

Ingredients:

½ pound London broil

½ pound skinless/boneless chicken breast

Salt and pepper to taste

2 small onions – chopped

1 tablespoon olive oil

1 cup red wine – divided

3 cloves garlic – minced

2 cans (28 ounces each) crushed tomato

1 tomato can (28 ounces) of water

2 tablespoons double concentrate tomato paste

1 tablespoon sugar

Parsley flakes to taste (about 2 teaspoons)

Dried basil to taste (about 2 teaspoons)

½ pound pasta

Directions:

  1. Season London broil and chicken with salt and pepper.  Heat a large pot on medium high heat, coat with cooking spray and add olive oil.  Add London broil and chicken and sauté for about 5 minutes on each side until browned.
  2. Remove meats from the pot and add onion.  Sauté for 5 minutes until soft and browned.  Add ½ cup red wine and cook until liquid is absorbed.
  3. Add garlic and the other ½ cup wine and cook until the wine is reduced by half.
  4. Add the crushed tomatoes, fill one can with water and add to the pot, tomato paste, sugar, parsley and basil and bring to a boil.
  5. Add back the London broil and chicken and simmer on low for 1 hour (tasting to adjust seasonings as needed).
  6. While the “gravy” is simmering for the last 10 minutes, bring a large pot of water to boil.  Add pasta and cook for about 8 minutes until done.
  7. Drain pasta and place in a serving bowl.  Add “gravy” to pasta.  Serve meats on a separate serving platter.
Posted in Beef, Braised, Main Courses, Potatoes, Vegetables

Braised Beef and Vegetables


Braised Beef and Vegetables

Preheat oven 300o

Serves 6

Prep Time: 20 minutes

Cook Time: 4 hours and 10 minutes

Estimated values per serving:

Calories = 360                         Fat = 9 grams                         Points: 6

Braised Beef and Vegetables

Ingredients:

2 pounds London broil

Salt and Pepper

1 cup red wine

3 cups beef stock

3 cloves garlic – chopped

2 large potatoes – peeled and quartered

2 bay leaves

1 teaspoon dried thyme

2 cups carrots – peeled and cut up

1 cup peas

1 onion – cut up

Directions:

  1. Heat a large skillet on high and coat with cooking spray.  Season beef with salt and pepper and to skillet.  Cook  for about 5 minutes on each side until browned
  2. Transfer beef to a large Dutch oven.  Add wine, beef stock, garlic, potatoes, bay leaves and thyme.  Cover and cook in the oven for 3 hours.
  3. Remove beef and bay leaves from Dutch oven.  Set beef aside and discard bay leave.  Puree potatoes in a food processor with a little bit of broth mixture.  Return potato thickened broth to the Dutch oven.
  4. Add carrots, peas, onion and beef to Dutch oven and continue to cook for 1 hour in the oven.
  5. Remove from oven and serve hot.
Posted in Beef, Main Courses, Slow Cook, Vegetables

Beef Stew with Gnocchi


Beef Stew with Gnocchi

Serves 6

Slow Cooker or Crock Pot

Prep Time: 10 minutes

Cook Time: 5 ½ hours

Estimated values per serving:

Calories = 300                      Fat = 5 grams                        Points: 5

Ingredients:

1 pound London broil – cut into 1 inch pieces

3 tablespoons flour

½ teaspoon salt

¼ teaspoon pepper

1 tablespoon fresh thyme (or 1 teaspoon dried)

1 package (8 ounces) baby bella mushrooms – sliced

8 ounces baby cut carrots

2 cloves garlic – minced

1 package (9 ounces) frozen pearl onions in cream sauce

1 ½ cups beef broth

¾ cup red wine

1 package (16 ounces) frozen gnocchi

Directions:

  1. Toss together steak, flour, salt, pepper and thyme in the slow cooker.  Add mushrooms, carrots, garlic, onions, broth and wine.  Set slow cooker on high and cook for 5 hours.
  2. Remove lid after 5 hours, stir stew and add gnocchi.  Cover and cook on high for 30 minutes.
Posted in Beef, Casserole, Main Courses, Poultry, Sauces

Mexican Lasagna


Mexican Lasagna

Mexican Lasagna

Serves 6

Preset Oven 375o

Prep Time: 15 minutes

Cook Time: 45 minutes

Estimated Values per Serving (not including sour cream):

Calories: 285                        Fat: 4 grams                          Points: 6

Ingredients:

½ cup onion – chopped

2 cloves garlic – minced

½ pound ground turkey breast meat

½ pound ground 93% lean beef

1 package taco seasoning

1 jar chili sauce

5 small soft tortillas

¼ cup low fat grated Mexican cheese

Gat free sour cream for serving (optional)

Sauce Ingredients:

¾ cup skim milk

1 tablespoon flour

¾ cup low fat grated Mexican cheese

Directions:

  1. Heat a large skillet on medium heat and spray with cooking spray.  Add onion and sauté for 5 minutes until soft and browned.
  2. Add garlic and cook for 1 minute.  Add ground turkey and beef and sauté for about 7 minutes until browned.
  3. Mix taco seasoning with chili sauce in a small bowl then add to meat mixture.  Cook for about 5 minutes.  Remove from heat and set aside.
  4. Prepare cheese sauce:
  5. In a small bowl, whisk together milk and flour.  Add to a small saucepot and heat on medium, stirring constantly, until mixture is thick and bubbly.
  6. Remove from heat and stir grated cheese until cheese is melted.
  7. To assemble:
  8. Cut tortillas into 2-inch thick strips.  Spray a 9 X 9-inch baking dish with cooking spray.  Line the bottom of the baking dish with half of the tortilla strips so that they cover the bottom completely.
  9. Spoon half of the meat mixture on top of the tortillas.  Pour cheese sauce on top.

10. Add the final layer of tortilla strips on top of the cheese mixture.

11. Spoon the remaining meat on top.

12. Sprinkle the ¼ cup reserve grated cheese on top of the meat mixture.

13. Bake, covered, for 30 minutes.  Then remove the cover and bake another 15 minutes until the cheese has melted.

Posted in Beef, Lunchalicious, Poultry, Tips/Hints

Taco/Nacho Lunchalicious and Light


Taco/Nacho Lunchalicious

Taco/Nacho Lunchalicious

Serves 1

Prep Time: 5 minutes

Cook Time: 10 – 14 minutes

Estimated Values per Serving:

Calories: 400                        Fat: 10 grams                        Points: 6

NOTE: The remaining taco meat can be frozen until needed.

Ingredients:

½ pound (8 ounces) ground turkey breast meat

½ pound (8 ounces) lean ground beef (at least 93% lean)

1 packet taco seasoning

Shredded lettuce (optional)

2 tablespoons grated low fat Mexican cheese

10 baked nacho chips or 1 small soft tortilla

1 small apple – cut into pieces

1 – 2 teaspoons honey

Directions:

  1. Mix together ground turkey and beef.
  2. Heat a skillet on medium high heat, spray with cooking spray and cook meat 5 – 7 minutes until browned.
  3. Prepare taco seasoning as per the package directions and add to meat.  Cook 2 – 3 minutes until sauce is slightly thickened.
  4. Place lettuce in large part of the container with about 3 ounces of meat on top.  Freeze the remaining meat until later.  Sprinkle cheese on top.
  5. Place nacho chips or roll up tortilla so that it fits in another part of the container.
  6. In a small mixing bowl, mix together honey and apples.  Spoon into the third section of container.
  7. Cover and refrigerate until ready to serve.
Posted in Beef, Grilling, Lunchalicious, Poultry, Tips/Hints

Hamburger Slider Lunchalicious & Light


Hamburger Slider Lunchalicious

Serves 1

Prep Time: 5 minutes

Cook Time: 10 – 14 minutes

Estimated Values per Serving:

Calories: 310                        Fat: 8 grams                          Points: 5

NOTE: The remaining burgers are frozen until needed.

Ingredients:

½ pound (8 ounces) ground turkey breast meat

½ pound (8 ounces) lean ground beef (at least 93% lean)

1 slider roll

1 slice low fat cheese

1 orange – sliced

Pickles (optional)

Directions:

  1. Mix together ground turkey and beef.  Form 8 – 2 ounce burgers that are the size of the slider roll.  Freeze 7 of the burgers until ready to use.
  2. Heat a small skillet on medium high heat, spray with cooking spray and cook 1 burger for 5 – 7 minutes on each side until cooked to medium temperature.
  3. Place slider roll into container and place burger on top.  Place sliced cheese on top of the other side of the slider roll (to prevent melting the cheese).
  4. In a small mixing bowl, mix together honey and apples.  Spoon into another part of container.
  5. Add pickles to the third part of container if using.
  6. Cover and refrigerate until ready to serve.
Posted in Bake, Beef, Casserole, Main Courses, Poultry, Sauces, Tips/Hints, Vegetables

Make Ahead Meal – Day 7


Tips on Making Ahead:

  1. Cook eggplant and meat and arrange in casserole.  Refrigerate until 45 minutes before serving, cook sauce and pour on top then bake.
  2. Cook entire recipe, refrigerate then reheat in oven and serve.
  3. Cook entire recipe, refrigerate, cut into individual serving sizes and heat in microwave.

Eggplant and Meat Casserole

Eggplant and Meat Casserole

Serves 6

Preheat oven 375o

Prep Time: 30 minutes

Cook Time: 30 minutes

Estimated Values per Serving:

Calories: 250                        Fat: 5 grams                          Points: 4

Ingredients:

2 eggplants – sliced ¼ inch thick

½ onion – chopped

½ pound ground turkey breast meat

½ pound ground 93% lean beef

2 cloves garlic

1 cup white wine

1 cup crushed tomatoes from a can

1 tablespoon fresh basil – chopped

1 tablespoon fresh parsley – chopped

Salt and pepper

¼ cup Italian bread crumbs

Directions:

  1. Arrange paper towels on a board and sprinkle with salt.  Spread eggplant slices on paper towels and sprinkle salt on top then top with paper towels.  This can be done in layers to conserve counter space.  Allow eggplant to “sweat” for about 20 minutes then rinse well under water and discard paper towels.
  2. While the eggplant is “sweating”, heat a large skillet on medium heat, spray with cooking spray and add onion.  Sauté 2 – 3 minutes until slightly softened and browned.  Increase heat to medium high and add turkey and beef and sauté until browned.  Add garlic and sauté for an additional minute.
  3. Lower heat to medium low and add wine, tomatoes, basil, parsley and salt and pepper to taste.  Simmer on low until most of the liquid has evaporated.
  4. Remove from heat and set aside.
  5. After rinsing the eggplant, heat a large skillet on medium high heat, spray with cooking spray and add eggplants.  Cook for about 5 minutes on each side until softened.
  6. Spray a 9 X 12 inch baking pan with cooking spray.  Arrange half of the cooked eggplant on the bottom.  Spoon meat on top, then spread the bread crumbs.  Top with the remaining eggplant.
  7. Cook sauce (recipe below) and pour on top.
  8. Bake for 30 – 35 minutes until top is bubbling and slightly browned.
  9. Remove from oven and cool for at least 10 minutes before serving.

Sauce Ingredients:

1 ½ cups skim milk

½ cup fat free half and half

2 tablespoons flour

¼ cup egg substitute

¼ teaspoon ground nutmeg

½ cup grated parmesan cheese

Directions:

  1. In a saucepan, whisk together milk, half and half, flour, egg substitute and nutmeg.
  2. Heat stovetop on medium heat and, while stirring constantly, cook mixture until bubbly and thickened.  Reduce heat to low and cook for an additional 2 minutes.
  3. Remove from heat and stir in cheese.
Posted in Bake, Beef, Casserole, Pasta dish, Sauces, Tips/Hints

Make Ahead Day 4


  • Cook the entire recipe in advance and refrigerate overnight.  When ready to heat, cut into individual serving sizes and microwave.
  • Assemble the casserole and refrigerate overnight.  Either remove the casserole from the refrigerator a few hours early to come to room temperature before baking or bake for about 45 minutes right from the refrigerator (extra baking time may be necessary if you place the cold casserole in the oven).

Baked Macaroni with Meat

Baked Macaroni with Meat

Serves 8

Preheat oven 350o

Prep Time: 15 minutes

Cook Time: 30 minutes

Estimated Values per Serving:

Calories: 320                        Fat:4 grams                           Points: 6

Ingredients:

½ onion – chopped

½ pound (8-ounces) ground turkey meat

½ pound (8-ounces) 93% lean ground beef

¼ cup water

½ cup wine

1 cup canned diced tomatoes

1 tablespoon tomato paste

¼ teaspoon nutmeg

½ teaspoon dried basil

½ pound (8-ounces) penne pasta (*)

½ cup egg substitute

½ cup grated parmesan cheese

Cream Sauce:

2 cups fat free half and half

2 cups skim milk

½ cup flour

¾ cup egg substitute

¼ teaspoon nutmeg

½ cup grated parmesan cheese

Directions:

  1. Heat a large skillet on medium heat, spray with cooking spray and add onion.  Sauté for about 5 minutes until soft and browned.
  2. Increase heat to medium high and add turkey and beef and sauté until cooked and browned.
  3. Add water, wine, tomatoes, tomato paste, nutmeg and basil and simmer until half of the liquid is absorbed.
  4. Remove from heat, spoon into a bowl and cool.
  5. Boil water in a large pot and add penne.  Cook until al dente (about 5 minutes).
  6. Drain, rinse and add to bowl with meat mixture.  Stir in egg substitute and parmesan cheese.
  7. In a saucepot, whisk together half and half, milk egg substitute and nutmeg.
  8. Cook on medium heat, stirring constantly, until mixture is bubbly and thick.  Remove from heat and stir in parmesan cheese.
  9. Pour half of the sauce into the meat and pasta mixture.

10. Spray a 13-inch X 9-inch casserole with cooking spray and spoon in meat mixture.

11. Pour the remaining cream sauce on top and bake for 30 minutes until browned.

(*) Use high fiber pasta