3 pounds bottom round roast (or whatever you want to use)
12 ounces of diet coke
2 beef bouillon cubes
2 cups chopped carrots
2 cups chopped celery
1 cup chopped onion
3 large potatoes chopped
2 teaspoons Montreal Steak Seasoning
Cut the veggies in fairly large peice (1-1.5")
Mix all together and put in crockpot. Cook 6-8 hours on low.
Delicious
Balsamic Pork Chops w/ Mushroom & Onions
4-6 lean pork chops, seasoned to taste
1 large onion, cut in rings
4-5 cloves garlic, chopped
1 cup of mushroom (or more)
1/2 cup balsamic vinegar
cooking spray or oil
Spray large frying pan (or use healthy oil) & preheat. Season pork chops to taste (I use salt, garlic powder & cayenne pepper). Brown well on both sides over medium heat until cooked through (about 5-7 minutes per side depending on size of chops - do not overcook). Remove from pan. Add onion rings, garlic & mushroom to pan & cook for 3-5 minutes, until softened. Return pork chops to pan and stir in balsamic vinegar. Cook for about 2 more minutes, stirring to coat chops & veggies.
Pineapple Pork Stir Fry
*Core plus points for sweet & sour sauce
16 oz lean pork tenderloin
1 small apple, chopped
1 small zucchini, sliced
1/2 red onion, chopped
1 c canned pineapple, drained, chopped
1/2 red bell pepper, chopped
1 clove garlic, diced
1/4 c sweet and sour sauce (points depend on brand used)
cooking spray (or healthy oil, & adjust to Core allotment)
brown rice, for serving
Cook rice according to package directions. Slice tenderloin into thin strips. Spray a nonstick skillet with cooking spray (or use healthy oil) and cook tenderloin until evenly browned on both sides. Remove. Spray again and saute fruits and vegetables until crisp-tender. Add pork and sweet and sour sauce. Stir fry for 1-2 minutes until fully coated and pork is cooked through.
Serve over rice
Lo Mein
4 tbsp lite soy sauce, divided
1/2 tsp grated orange rind
1 tbsp chopped garlic
2 tsp grated fresh ginger
1 tsp sesame oil (=less than 1 WPA per serving)
1/2 lb boneless pork tenderloin, trimmed and cut into thin strips
shoestrings) OR 1/2 lb other poultry, seafood, or meat of your choice
6 tbsp ff chicken broth
2 tbsp rice wine vinegar
1 pkt Splenda
1/2 lb whole-wheat spaghetti
2 tsp canola oil, divided
4 c thinly sliced green cabbage
1 red bell pepper
4 oz shiitake mushrooms, thinly sliced
1 c fresh bean sprouts
1/4 c cilantro leaves, for garnish
Preheat oven to 325*.
For marinade: combine 2 TBS soy sauce, orange rind, garlic, ginger, and sesame oil in a small bowl. Add pork (or substitute meat) to marinade, 30 minutes.
For sauce: combine chicken broth, rice wine vinegar, remaining 2 TBS soy sauce, and Splenda in another small bowl. Let stand.
Cook noodles and drain.
Heat 1 tsp of canola oil in large skillet or wok over high heat. Add pork (or substitute meat) and cook, stirring, 1 to 2 minutes. Reduce heat to medium-high. Add remaining 1 tsp oil to skillet. Add cabbage, bell pepper
Apricot-Glazed Pork Loin with Sweet Potatoes
*Core plus 3 points for WHOLE recipe
The sweet potatoes cook to nearly the consistency of mashed potatoes. Cherry or orange preserves would be great in this, too.
6 c cubed, peeled sweet potatoes (about 1.75 lbs)
1 c sf apricot preserves, divided (3 points)
1/2 tsp salt, divided
1 lb boneless pork tenderloin or pork loin, trimmed
Place sweet potatoes, 1/2 c preserves, and 1/4 tsp salt into a slow cooker. Toss well. Arrange tenderloins over sweet potatoes; sprinklewith 1/4 tsp salt. Spread 1/2 c preserves over tenderloins. Cover with lid; cook on high for 1 hour. Reduce to low and 7 hours or until pork and sweet potatoes are tender. Remove pork from slow cooker and slice. Serve pork with sweet potatoes and sauce. Serves 4
Apple-Crusted Pork with Sweet Potatoes
2 servings cooking spray
1 lb lean boneless pork chops or pork tenderloin
1/8 tsp salt, or to taste
1/8 tsp black pepper, or to taste
3 small sweet potatoes, peeled and cut into 1" pieces
2 medium apples, MacIntosh, cored and diced
1 c unsweetened applesauce
1 tbsp red wine vinegar
2 tsp Dijon mustard
1.5 tsp ground cumin
Preheat oven to 400*. Coat a shallow roasting pan with cooking spray. Season pork all over with salt and black pepper. Place veal in prepared pan and place sweet potatoes and apples alongside. Spray apples and sweet potatoes with cooking spray. In a small bowl, combine applesauce, vinegar, mustard, and cumin. Pour over pork. Roast pork until cooked through and sweet potatoes are fork-tender, about 40minutes. Let pork stand 10 minutes before slicing crosswise into thin slices. Serve pork with apples and sweet potatoes on the side. Yields about 3 oz. of pork and one cup of vegetable-fruit mixture.
Apple and Pork Stir-fry with Ginger
2 Tbsp. sugar free peach jam (0 points)
2 Tbsp. reduced sodium soy sauce
2 Tbsp. water
1/2 tsp. cornstarch
2 tsp. canola oil (or adjust for Core allotment)
1 Tbsp. finely minced fresh ginger root
1/2 pound (8 ounces) pork tenderloin, cut into thin strips
1 cup chopped red bell pepper
1 cup chopped green bell pepper
1 cup chopped yellow bell pepper
2 firm apples, such as Fuji or Gala, cut into one-inch pieces
1/2 cup scallions, thinly sliced
Freshly ground black pepper, to taste
In small bowl, combine jam, soy sauce, water and cornstarch. Set aside. In large non-stick skillet, heat sesame oil over medium high heat. Add pork and ginger and stir-fry until pork is browned and just cooked through, about 3-5 minutes. Transfer pork and ginger to bowl with slotted spoon. Stir-fry peppers and apples until peppers are crisp tender, about 3 minutes. Add pork back to skillet along with scallions. Stir-fry 30 seconds. Add jam mixture. Continue to stir-fry 30 seconds to one minute, or until sauce thickens. Season to taste with black pepper.
Aloha Pork Chop Skillet
2 tsp oil (or adjust for Core allotment)
4 bone-in pork chops (1-1/2 lb.)
1 medium each: red and yellow pepper, cut into chunks
2 cans (8 oz. each) pineapple chunks in juice
1/2 cup fat-free reduced-sodium chicken broth
1/4 cup Kraft Free Catalina Dressing
1-1/2 tsp. garlic powder
1-1/2 cups brown rice, cooked
Heat oil in large nonstick skillet on medium-high heat. Add chops; cook 5 min on each side or until browned on both sides. Add peppers, pineapple with its juice, broth, dressing and garlic powder; mix well. Bring to boil. Reduce heat to medium-low; simmer 5 min or until chops are cooked through (160°F.) Stir in cooked rice when very little liquid remains in pot.
*Would also be great with chicken
Tamale Pie for Two
This will easily double for larger families. The tamale topping on this is light and fluffy and complements the hearty beef filling underneath.
55 min | 15 min prep
SERVES 2
* 5 ounces extra lean ground beef
* 1/4 cup onion, small dice
* 2 tablespoons green peppers, small dice
* 1 small garlic clove, minced
* 1/2 cup diced tomato, canned with juice
* 1/2 cup frozen corn
* 1 teaspoon chili powder
* 3 tablespoons yellow cornmeal (divided)
* 1 pinch salt
* 1/2 cup nonfat milk or low-fat milk
* 1 egg white
* 2 tablespoons soy cheddar cheese (optional) or cheddar cheese, shredded (optional)
1. Pre-heat oven to 350 degrees.
2. In a non stick skillet, brown the ground beef and break it apart using a spoon. Add the onions and green peppers and garlic. Once the meat is cooked, drain off any excess fat. Alternately, transfer the contents of the pan to a plate lined with two paper towels, wipe skillet and return beef to pan.
3. After draining excess fat using either method, add the tomatoes, corn, chili powder and 1/2 tablespoon of cornmeal. Bring the mixture to a simmer. Transfer to a one quart casserole.
4. Place the milk, cornmeal and salt in a small saucepan and bring to a light boil. Reduce to a simmer and stir frequently until thickened. Alternately, you can cook the ingredients in a microwave and cook for 2 and 1/2 minutes, stirring every 30 seconds.
5. In a small bowl beat the egg whites by hand until foamy. Slowly add in the cornmeal, stirring to make sure it does not scramble the egg. Add the soy cheese/cheese if using.
6. Top the casserole filling with the cornmeal mush.
7. Bake for 25 to 30 minutes the top should be puffed and lightly browned
Tomato-Potato Stew
2 medium cooked red potatoes cut into 1/2 inch cubes
1 1/2 cup canned tomatoes Mexican style with green chilis
4 oz cooked pork tenderloin shredded
Boil or microwave potatoes until done. Drain potatoes and add to same pot or bowl. Add tomatoes and pork, mix thoroughly and heat through.
Grilled Pork with Arugula and Tomato Salad
Servings: 4
Ingredients
1 1/4 pound lean pork tenderloin, sliced into eight 1/2-inch pieces
1/4 cup fresh lemon juice, divided (about 2 small lemons)
1 Tbsp minced garlic, or 2 small chopped garlic cloves
3/4 tsp table salt, divided
1/2 tsp black pepper, freshly ground, divided
1 sprays cooking spray, nonstick
8 cup arugula, fresh
2 cup cherry tomato(es), halved, red and yellow varieties if possible
1 tsp balsamic vinegar
1 Tbsp olive oil, extra-virgin
Instructions
- Place pork between 2 sheets of waxed paper and flatten by rolling over with a rolling pin a few times; place pork in a releasable zip-close plastic bag.
- Add 2 tablespoons of lemon juice, garlic, 1/2 teaspoon of salt and 1/4 teaspoon of pepper to bag; seal bag and shake to mix and coat. Let marinate for at least 10 minutes but no more than 1 hour.
- Off heat, coat a grill rack or stove top grill pan with cooking spray; preheat to medium-high heat. Grill pork until cooked through, flipping once, about 2 to 3 minutes per side.
- Meanwhile, in a large bowl, combine arugula, tomatoes, remaining 2 tablespoons of lemon juice, vinegar, oil and remaining 1/4 teaspoon each of salt and pepper; toss to combine. Serve pork with salad on top. Yields 2 pork cutlets and about 2 1/4 cups of salad per serving.
4 loin pork chops, 3/4" thick trimmed of fat
2 cans sauerkraut, rinsed thoroughly
Mix the following together to make BBQ sauce:
1 cup ketchup
2 cups hot water
2 T. Vinegar
1 T. Worcestershire Sauce
2 tsp. brown sugar (not core)
1/2 tsp. black pepper
1/2 tsp. chili powder
1/2 tsp. paprika
Combine "BBQ Sauce", frozen pork chops and sauerkraut in slow cooker. Cover. Cook on low 8 - 10 hours.
Super Swiss Steak in the Crock Pot
3 Tbs. all purpose flour
4 (4 oz) lean tenderized minute or cube steaks
1 (10 oz) can Healthy Request Tomato Soup
1 cup (8 oz) can stewed tomatoes, chopped and undrained
1 tsp. Worcestershire sauce
2 tsp. dried parsley flakes
1/8 tsp. black pepper
1/2 c. shredded carrots
1/2 c. chopped onion
Spray a slow cooker container with cooking spray. Place flour in a shallow saucer and coat steak pieces on both sides in flour. Evenly arrange coated steak pieces in prepared container.
In a medium bowl combine tomato soup and undrained tomatoes. Stir in Worcesterhire sauce, parsley flakes, black papper and any remaining flour. Add carrots and onion. Mix well to combine. Evenly spoon mixture over steak. Cover and cook on Low for 6 - 8 hours. When serving, evenly spoon sauce over meat.
Makes 4 servings: Each serving 274 Cal, 6 gm fat, 33 gm protein, 22 gm, carb. 476 mg sodium, 36 mg calcium, 2 g fiber.
Flex: 5 1/2 Points
Core: 1/2 - 1 Point
The only thing to count is the 3 tablespoons of flour at 3 points total.
Pork and Sauerkraut
Place ½ of a jar/bag of sauerkraut in the bottom of a crock pot. Place a boneless pork roast (any type) on top and cover with remaining sauerkraut. Cook on high for 4 hours or low for 8 hours. Serve over Core mashed potatoes.
Chili
Brown ground beef (Core acceptable) with a bunch of diced onions. Add to crock pot filled with diced tomatoes and tomato sauce. Add beans (if you like) and chili seasoning. Cook on low all day. Serve with Core-n bread, ff sour cream, and ff cheese.
Pot Roast
Add a 14 oz can of diced tomatoes to crock pot. Stir in 1 bottle of beer or 1 c. red wine (if desired) and ½ package of onion soup mix (or any dry soup mix that sounds good). Add lots of chopped onions, and stir. Add a beef roast (we like eye of the round best). Spoon sauce over roast. Cook on high for 4 hours or low for 8 hours. Serve with bulgur, mashed potatoes, brown rice, etc. (The beer/wine adds 2 points for the WHOLE thing, which would most likely be less than .5 pts per serving unless you’re really hungry!)
Beef Stew
2 TBSP olive oil (or other healthy oil)
1 small onion
3-4 stalks of celery
1 clove of garlic, diced
1 lb lean stew meat, rinsed and cleaned of any fat, cut into bite sized pieces
1 tsp Worchester Sauce
1 tsp Gravy Master (or browning sauce)
4 cups water (you can probably add more, but I didn't want to cook it all day)1/2 lb Carrots, chopped into bite sized pieces
2-3 large red potatoes, chopped into bite sized pieces
1 cup frozen, fresh, or canned green peas
2 TBSP cornstarch
Salt and pepper to taste
Add 1 TBSP olive oil to the bottom of a large pot (6-8 quart) and add onions, garlic and celery. While that is cooking on low/medium heat, clean and prepare meat. Add 2nd TBSP of olive oil to the pan, and add the meat cubes. Saute until brown around the edges. Add worchester sauce and gravy master and let the meat soak it up. When the pot is close to dry, add 4 (or more, depending on how long you want to cook this) cups of water. Add chopped carrots, potatoes and peas. Add salt, pepper and other seasonings to taste (basil, italian seasoning, montreal steak seasoning, parsley, etc - it usually changes for me depending on what I have on hand). Bring to a boil to cook some of the water out. Turn down to low/medium heat and simmer until flavors have mixed and most water is gone. Add cornstrach to a small amount of water, dissovle and add to the broth for desired thickness. Smashing some of the potatoes and peas will do a simmilar thing.
With 4 cups of water, makes 6 servings (1 healthy oil each).
Skillet Lasagna:
1 pound 93% lean ground beef
1 small onion, chopped
1 clove minced garlic
1-1/2 cups diced tomatoes, undrained
1 1/4 cups water
1 8-ounce can tomato sauce
1 tablespoon dried parsley flakes
1 teaspoon dried basil leaves
1 teaspoon dried oregano leaves
1 teaspoon salt
2-1/2 cups bow tie pasta, uncooked (for Core, use whole wheat
macaroni)
1 cup fat-free cottage cheese
1/4 cup grated parmesan cheese (ff if you can find it)
Dash basil, pepper, optional
Shredded fat-free mozzarella cheese (or use skim-milk mozzarella and
count WPAs)
In large skillet, brown beef with onions and garlic; drain. Add
tomatoes, water, tomato sauce, parsley, basil, oregano, and salt. Mix
well.
Stir in uncooked pasta. Bring to a boil, stirring occasionally.
Reduce heat; cover, simmer for 20 minutes or until pasta is tender,
stirring once.
Combine cottage and Parmesan cheese. Sprinkle in basil and pepper to
taste if desired. Drop cheese mixture by rounded tablespoons onto
pasta mixture. Cover and cook for 5 minutes. Sprinkle with shredded
mozzarella, if desired
Pork Chops alla Pizzaiola
2 tablespoons olive oil
2 (1-inch thick) bone-in pork loin center-cut chops (about 12 ounces each)
Salt and freshly ground black pepper
1 small onion, thinly sliced
1 (15-ounce) can diced tomatoes, in juice
1 teaspoon herbes de Provence
1/4 teaspoon dried red pepper flakes, or more to taste
1 tablespoon chopped fresh Italian parsley leaves
Heat the oil in a heavy large skillet over medium heat. Sprinkle the pork chops with salt and pepper. Add the pork chops to the skillet and cook until they are brown and an instant-read meat thermometer inserted horizontally into the pork registers 160 degrees F, about 3 minutes per side. Transfer the pork chops to a plate and tent with foil to keep them warm. Add the onion to the same skillet and sauté over medium heat until crisp-tender, about 4 minutes. Add the tomatoes with their juices, herbes de Provence, and 1/4 teaspoon red pepper flakes. Cover and simmer until the flavors blend and the juices thicken slightly, stirring occasionally, about 15 minutes. Season the sauce, to taste, with salt and more red pepper flakes. Return the pork chops and any accumulated juices from the plate to the skillet and turn the pork chops to coat with the sauce. Place 1 pork chop on each plate. Spoon the sauce over the pork chops. Sprinkle with the parsley and serve. Serves 2.
Carne con Chile Verde y Papas
2 cups diced stew meat or pork chops
1 cup water
1 medium onion
2 green chiles, roasted
1 small tomato
Garlic or garlic salt
2 medium potatoes
Salt and pepper, to taste
Simmer the meat in water in a frying pan until cooked. Dice onion, chiles and tomato; add with garlic to the meat. Cook about 20 minutes. Add more water if needed.
Dice potatoes and add to meat mixture. A tablespoon of flour may be added to thicken it. Add salt and pepper to taste. Simmer for 1 hour.
Delicious served burrito-style in homemade flour tortillas.
Makes 4 to 6 servings.
NOTE: If desired, you may add about 1 teaspoon comino (Cumin) when adding the
salt and pepper.
Core Tamale Pie
1 c yellow corn meal
2-¼ c cold water with added chicken bouillon (I used 2 cubes, you could probably use stock instead)
1 lb. 93% lean ground beef
1 medium onion, chopped
1 large green pepper, chopped
4 tsp canola oil
3 tsp chili powder
2 cloves garlic, chopped
1 tsp salt
Dash of pepper
1 (6 oz) can tomato paste
1 (10 oz) can Ro-Tel (mexican diced tomatoes)
1 (16 oz) can whole no-sugar-added kernel corn (with juice)
1 (16 oz) can dark no-sugar-added red kidney beans
Preheat oven to 350*.
Combine cornmeal, water and chicken bouillon in a medium saucepan; whisk or stir constantly over medium heat until slightly thickened. Spread in a 9 X 13-inch baking pan, sprayed with non-stick cooking spray. Set aside.
In a large skillet, brown beef, onion, green pepper, and canola oil. Add chili powder, garlic, salt and pepper, and stir well. Add tomato paste, Ro-Tel, corn, and kidney beans, and mix well.
Spread mixture evenly over the cornmeal mixture and top with 1 cup shredded soy or FF cheddar cheese. Bake for 20-25 minutes at 350 degrees.
Serves 8
Pumpkin Chili Mexicana
Estimated Times:
Preparation - 10 min | Cooking - 40 min | Yields - 6 servings
Pumpkin lends color and nutrients to this creamy Chili Mexicana. Onion, chile peppers, ground turkey and kidney beans seasoned with cumin and chili powder make a zesty and flavorful dish.
Ingredients:
• 2 tablespoons Core oil
• 1/2 cup chopped onion
• 1 cup chopped red bell pepper
• 1 clove garlic, finely chopped
• 1 lb. ground turkey (can substitute Core meat substitute or other lean ground meat)
• 2 cans (14.5 oz each) diced tomatoes, undrained
• 1 can (15 oz.) LIBBY'S 100% Pure Pumpkin
• 1 can (15 oz.) tomato sauce
• 1 can (15.25 oz.) kidney beans, drained
• 1 can (4 oz.) ORTEGA Diced Green Chiles
• 1/2 cup whole kernel corn
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1 teaspoon saltStuffed Cabbage Casserole
1 pound of 96% ff ground sirloin
1/2 cup instant brown rice
1 can of tomato soup
1/4 cup of water
4 cups of cabbage or cole slaw mix (there are 4 cups in one bag of cole slaw mix)
1 large onion chopped
1 clove of garlic minced
salt and pepper
preheat the oven to 400 degrees.
Brown the sirlion. Drain. Mix everything else into the sirloin. Pour into an ungreased casserole dish and cover. Bake for 45-60 minutes.
Stuffed Cabbage Casserole
1 pound of 96% ff ground sirloin
1/2 cup instant brown rice
1 can of tomato soup
1/4 cup of water
4 cups of cabbage or cole slaw mix (there are 4 cups in one bag of cole slaw mix)
1 large onion chopped
1 clove of garlic minced
salt and pepper
preheat the oven to 400 degrees.
Brown the sirlion. Drain. Mix everything else into the sirloin. Pour into an ungreased casserole dish and cover. Bake for 45-60 minutes.
• 1/2 teaspoon ground black pepper
Directions:
HEAT vegetable oil in large saucepan over medium-high heat. Add onion, bell pepper and garlic; cook, stirring frequently, for 5 to 7 minutes or until tender. Add turkey; cook until browned. Drain.
ADD tomatoes with juice, pumpkin, tomato sauce, beans, chiles, corn, chili powder, cumin, salt and pepper. Bring to a boil. Reduce heat to low. Cover; cook, stirring occasionally, for 30 minutes
Teriyaki Burgers
INGREDIENTS: (Serves 4)
1 pound ground beef (use extra-lean for less
fat)
2 tablespoons soy sauce—low sodium
A little bit of salt and liberal grinding of pepper
1/8 teaspoon ground ginger
1/4 cup quick cooking oats
1 egg
Worchestershire sauce
COOKING INSTRUCTIONS: Pre-heat oven or grill. Mix meat, soy sauce, salt, pepper, ginger, oats and egg. Shape ground beef into 4 nice-sized patties,
each about 1/2 inch thick. Splash worchestershire sauce on each patty. Grill patties until desired doneness.
NUTRITION per serving: 220 Calories; 14g Total Fat; Trace Dietary Fiber;
Mongolian Beef I
INGREDIENTS
- 1 tablespoon soy sauce
- 1 tablespoon cornstarch (add pts very minimal spread over recipe!)
- 2 cloves garlic, minced
- 1 pound beef round steak, cut into thin strips
- 3/4 cup water
- 2 tablespoons soy sauce
- 2 1/2 teaspoons cornstarch (add pts )
- 1/2 teaspoon white sugar (use splenda)
- 1 teaspoon red pepper flakes
- 2 tablespoons vegetable oil, divided (use olive oil)
- 2 carrots, thinly sliced
- 1 bunch green onions, cut into 2 inch pieces
- In a medium bowl, mix together 1 tablespoon soy sauce, 1 tablespoon cornstarch, and minced garlic. Stir in beef strips. Let stand for at least 10 minutes.
- In a separate small bowl, mix together water, 2 tablespoons soy sauce, 2 1/2 teaspoons cornstarch, sugar, and red pepper flakes; set aside.
- Heat 1 tablespoon of oil in a wok or skillet over high heat. Cook and stir beef in hot oil for 1 minute; remove, and set aside. Heat remaining tablespoon of oil in the same pan. Saute carrots and white part of green onions for 2 minutes. Stir in green parts of the green onion, and saute for 1 minute. Stir in sauce mixture and beef. Cook and stir until sauce boils and thickens.
Beef Peach Pie
"A meatloaf with a twist. The peaches add a sweet touch and go well with the ground beef." Original recipe yield: 8 servings.
Prep Time:10 MinutesCook Time:50 MinutesReady In:1 Hour Servings:8 (change)
INGREDIENTS:
* 1 pound ground beef
* 1 egg
* 1/2 cup milk
* 1/4 cup chopped onion
* 1 cup soft bread crumbs (I used 1 cup white cornmeal)
* 1 teaspoon salt
* 1 pinch pepper
* 1 (15 ounce) can sliced peaches, drained (I used 2 cans and the unsweetened version - you could probably use fresh peaches as well)
* 1 tablespoon vinegar (I doubled this for the sauce)
* 1 tablespoon ketchup (I doubled this for the sauce)
* 1/4 cup brown sugar ((I doubled this for the sauce and used a brown sugar supplement)
DIRECTIONS:
Chile
- 1 lb lean ground beef
- 1 can black beans, drained
- 1 can tomato sauce
- 1 can diced tomatoes and green chiles, drained
- chili powder to taste
Brown the beef, dump in the canned stuff and powder and simmer for about 10-20 minutes
Wendy's Chili
2 lbs ground beef
1 (29 ounce) can tomato sauce
1 (29 ounce) can kidney beans (with liquid)
1 (29 ounce) can pinto beans (with liquid)
1 cup diced onions (, 1 medium onion)
1/2 cup diced green chili peppers (, 2 chilies)
1/4 cup diced celery (, 1 stalk)
3 medium tomatoes, chopped
2-3 teaspoons cumin powder
3 tablespoons chili powder
1 1/2 teaspoons black pepper
2 teaspoons salt
2 cups water
Brown the ground beef in a skillet over medium heat. Drain off the fat. In a large pot, combine the beef plus all the remaining ingredients, and bring to a simmer over low heat. Cook, stirring every 15 minutes, for 2 to 3 hours
Core Meatloaf
1-1/2 lb 93% or more fat-free hamburger
1 cup skim milk
3/4 cup oatmeal
1 egg
1 small onion, chopped
1 tbs. Worcestershire Sauce
1-1/2 tsp salt
spices to taste
Mix all ingredients. Spread in ungreased loaf pan (9x5x3 inches). Cook, uncovered, for approximately 1-1/2 hours.
Faim's Three Bean Chili w/ extra veggies
2 lbs lean ground beef (93% or better)
large onion, chopped
large bell pepper, chopped
large jalapeno, chopped
1/3 cup garlic, chopped
large zucchini, peeled & chopped fine
large yellow squash, peeled & chopped fine
1 cup baby carrots, chopped fine
1 can kidney beans
1 can pinto beans
1 can black beans
1 can crushed tomatoes (regular or Italian)
1 can tomato paste (small can)
chili powder, to taste (I use Mexene)
salt & red pepper, to taste
Season ground beef w/ salt & pepper. Brown over medium heat with either Pam spray or canola oil (adjust for Core allotment). After about 10 minutes, add all chopped veggies (onions through carrots) & continue to brown. Add very little water if needed, but continue to brown meat & veggies until onions are clear. Add the remainder of ingredients (don't drain beans) along with several cups of water. I never measure the chili powder - just add as much as you like. I like a strong chili taste. Cook over a low-medium heat for about an hour. Add water as needed, just get it to your desired consistency once it's cooked. I like it thick & hearty.
This chili is a fantastic way to sneak in a ton of extra veggies. It also freezes fabulously! I also like to add ff mozzarella, raw onion & picked jalapeno slices to my bowl when served.
Core London Broil
1 cup reduced sodium soy sauce
1 teaspoon fresh ground pepper
2 chopped chives
1 clove minced garlic
1 tablespoon toasted sesame seeds (1 pt over entire recipe)
1 teaspoon fresh grated ginger
2 tablespoons splenda
Put all ingredients in large ziplock bag and marinate meat for at least 3 hours, or overnight. This recipe is enough for 3 lbs of meat, and can be used on any meat. Grill meat and slice thin to serve.
Diet Coke Sloppy Joes
Sandwiches |
Ingredients
1 pound raw extra lean ground beef
1 medium onion(s)
1 1/2 Tbsp all-purpose flour
1 cup Coca-Cola Diet Coke
2/3 cup ketchup
2 Tbsp vinegar [/font]
1 Tbsp Worcestershire sauce
2 tsp dry mustard
Instructions
Brown beef and onion in a large skillet. Drain well. Stir in remaining ingredients as listed. Mix well. Cover and simmer for 30 minutes.
Ropa Vieja
* 1 1/2 cup fat-free, reduced-sodium chicken broth
* 1/4 cup apple cider vinegar
* 1 Tbsp ground cumin
* 1 tsp paprika, mild-flavored, preferably smoked paprika
* 1 tsp table salt
* 1/2 tsp black pepper, freshly ground
* 1/4 tsp cayenne pepper, or more to taste
* 3 pound raw lean flank steak, two 1 1/2-lb steaks, trimmed of any fat
* 2 medium red onion(s), thinly sliced into rings
* 2 large sweet red pepper(s), seeded, cored and chopped
* 2 medium apple(s), peeled, cored and shredded through the holes of a box grater
* 3 medium stalk celery, thinly sliced
* 3 medium garlic clove(s), minced
* 1/2 cup cilantro, leaves, packed, chopped
Instructions
* Whisk the broth, vinegar, cumin, paprika, salt, black pepper and cayenne in a 5- or 6-quart slow cooker. Submerge the meat, then add the onions, red peppers, apples, celery and garlic, making sure the vegetables are under, between, and over the steaks.
* Cover and cook on low until the meat is fork-tender, about 8 hours.
* Transfer the meat to a cutting board; set aside for 10 minutes. Shred the meat with two forks, pulling it into strands along the grain. Return to the slow cooker; stir in cilantro. Set the slow cooker on warm and serve within 4 hours. Yields about 1 1/4 cups per serving.
Beef Patties with Onion Gravy
Patties
1 lb lean ground beef(or could use turkey)
1 egg
1/2 cup rolled oats
1/2 envelope dry onion soup mix
1 tsp worcestershire sauce
1/8 tsp pepper
Gravy
1/2 envelope dry onion soup mix
2 cups water
2 tbsp flour(negligible points over the servings of the recipe)
Combine all patties ingredients. Mix thoroughly with your hands and shape into four oval patties. Spray a nonstick skillet with cooking spray and brown patties on both sides.
Add dry onion soup mix and 1 1/2 cups water to pan. Cover pan tightly and simmer for 20 mins. Remove patties to a plate.
In a jar, combine 1/2 cup water with flour. Shake well to combine. Stir flour and water mixture into onion gravy in skillet. Stir constantly with a whisk til it comes to a boil. Boil 1 minute.
Return patties to the pan.
Serve with mashed potatoes or cooked ww noodles.
Beef Patties with Onion Gravy
Patties
1 lb lean ground beef(or could use turkey)
1 egg
1/2 cup rolled oats
1/2 envelope dry onion soup mix
1 tsp worcestershire sauce
1/8 tsp pepper
Gravy
1/2 envelope dry onion soup mix
2 cups water
2 tbsp flour(negligible points over the servings of the recipe)
Combine all patties ingredients. Mix thoroughly with your hands and shape into four oval patties. Spray a nonstick skillet with cooking spray and brown patties on both sides.
Add dry onion soup mix and 1 1/2 cups water to pan. Cover pan tightly and simmer for 20 mins. Remove patties to a plate.
In a jar, combine 1/2 cup water with flour. Shake well to combine. Stir flour and water mixture into onion gravy in skillet. Stir constantly with a whisk til it comes to a boil. Boil 1 minute.
Return patties to the pan.
Serve with mashed potatoes or cooked ww noodles.
MACKTOWN CHILI
Recipe By :
Serving Size : 0
Preparation Time :0:00
Categories : Beef Chili
3 pounds beef tip round -- cubed
1 14 oz. can fat-free beef broth
1 14 oz. can fat-free chicken broth
1 8 oz. can tomato sauce
1 teaspoon tabasco sauce salt -- to taste
SPICE MIX:
8 tablespoons mild chili powder
2 tablespoons hot chile powder
3 tablespoons cumin
1 tablespoon garlic granules
1 tablespoon onion granules
1/2 tablespoon arrowroot -- optional
1. Brown meat; drain and add to pot with broths and tomato sauce.
2. Stir together ingredients for Spice Mix in a small bowl.
3. Add 75% of the spice mix to pot with meat and sauce; bring to boil; simmer 2 hours. Add tabasco and remaining spices; cook half hour more or until meat is tender. Add salt to taste.
Taco Soup
2 lbs ground beef (I use 3 lbs)
1 can whole kernel canned corn
1 can pinto beans
1 can dark red kidney beans
1 can Diced Rotel Tomatoes with Chilies
2 4-oz cans of Chopped Green Chilies
2 15 oz cans Stewed Tomatoes - diced or chopped. (I add an extra can)
1 packet of Hot Taco Seasonings (like Schilling - I use 1-1/2 packets) .
1 packet of Original Ranch Dressing mix ( I use 1-1/2 packets).
1 large diced onion (I used white - sweeter)
Some Garlic (minced or powder) to taste
12oz water.
** ff grated cheddar cheese ff sour cream and jalepenos on the side.
Cook the beef and onions and garlic completely in a large pan until the onions are translucent. (I boiled this as it is faster easier.)
Drain and set aside in a large bowl or back in the stockpot.
Mix in Taco and Original Ranch packets with the cooked beef and blend well. Place back in the large stockpot. Open up cans and dump into the stockpot...
DO NOT DRAIN !!!. Add water and stir well and simmer for about an hour or so - in order for the tomatoes to lose that acidy taste. - stir occasionally so as the veggies and meat do now settle to the bottom and scorch.
This freezes very well. I normally make a double batch or triple batches and sometimes 4x !
Serve with sliced avacados , ff cheese, ff sour cream and jalapenos on the side. This is a very forgiving recipe - "Play with it" as Aunt B says...
Cilantro is excellent in this -- or used as a garnish with the avacados.
BBQ Sauce using-Diet Cola or Root Beer
1 cup Diet Root beer or Diet Cola/Coke
1 cup ketchup
1/4 cup fresh lemon juice
3 tablespoons Worcestershire sauce
3 tablespoons Splenda
1/2 teaspoon ground ginger
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
optional-tbls SF maple syrup
> In a medium saucepan, combine the remaining ingredients; mix well and bring to
a boil over medium heat, stirring occasionally.
Reduce the heat to medium-low and simmer for 20 minutes until reduced by half.
Pasta
- Boil whole wheat spaghetti noodles according to package directions
- While they are boiling julienne some lean ham and saute it with some garlic in a non-stick pan that is sprayed with pam
- To that add some fat free ricotta and some evaporated skim milk to thin it out and make a nice creamy sauce
- Add some italian seasoning and salt and pepper, stir in the noodles to coat and served with a nice salad with fat free italian dressing.
* 1 pound(s) lean beef round, cut into 1-inch cubes (London Broil)
* 1 spray(s) cooking spray
* 1 small onion(s), chopped
* 2 cup(s) mushroom(s), sliced
* 2 medium garlic clove(s), minced
* 2 large carrot(s), sliced
* 15 oz canned pinto beans, drained and rinsed, divided
* 1 1/2 cup(s) canned beef broth, divided
* 14 1/2 oz canned crushed tomatoes
* 1/2 tsp dried oregano, crushed
* 1/4 tsp dried thyme, crushed
* 1/2 tsp table salt
* 1/4 tsp black pepper
* 2 tbsp thyme, or 2 whole sprigs, for garnish (optional)
Instructions
* Place beef in a 5-quart slow cooker.
* Coat a 12-inch nonstick skillet with cooking spray. Add onion, mushrooms and garlic; sauté over medium-high heat for 5 minutes. Add onion mixture to slow cooker; add carrots.
* Place half of beans in slow cooker; place remaining beans in a blender. Add 1/2 cup of broth to blender and puree; spoon mixture into slow cooker. Add remaining broth, tomatoes, oregano, dried thyme, salt and pepper to slow cooker.
* Cover slow cooker and cook on high setting for 6 to 7 hours. Garnish with fresh thyme before serving. Yields about 1 1/4 cups per serving.
Cabbage Roll Casserole
1 lb. beef cooked and drained
1 head cabbage
1 can tomato soup
1 med. onion chopped
1 c. rice cooked
3 T worcestershire sauce
1 tsp. salt
1 tsp. pepper
Brown beef with onion and worcestershire sauce. Wash and chop cabbage. Place half the cabbage on the bottom of casserole dish. Top cabbage with 1/2 beef and rice. Repeat cabbage, then meat and rice. Mix can of soup with 1 can water. Pour over casserole , cover and bake at 350 for 1 hour. 6 servings, 7pts. each.
Beef Penne Pasta Casserole
This casserole with pasta and beef is sure to become a family favorite. It's also easy to prepare ahead and freeze for up to 2 months. When you're looking for a quick meal, just put it in the oven to bake.
Preparation Time: 20 mins
Cook Time: 35 mins
Servings: 6
Ingredients
1 pound dried whole-wheat penne pasta (any ww pasta shape should work) prepared according to package directions
8 ounces lean ground beef
1 small onion chopped
2 cups water
2 (6 ounces each) cans Italian tomato paste
1/3 cup red wine or water < use water
1 tablespoon MAGGI Instant Beef Flavor Bouillon
2 (8 ounces) cups FF shredded Monterey Jack cheese (I'd use ff mozzarella)
Directions
PREHEAT oven to 350° F.
COOK beef and onion in large saucepan, stirring occasionally, until beef is no longer pink. Add water, tomato paste, wine and bouillon; cook, stirring occasionally, for 10 to 15 minutes or until flavors are blended.
LAYER ingredients as follows in ungreased 13 x 9-inch baking dish: 1/2 pasta, 1/2 sauce and 1/2 cheese. Repeat layers; cover.
BAKE for 20 to 25 minutes or until heated through and cheese is melted. Season with salt.
FOR FREEZE AHEAD:
PREPARE as above; do not bake. Cover; freeze for up to 2 months. Thaw overnight in refrigerator.
PREHEAT oven to 350° F.
BAKE for 45 to 55 minutes or until heated through and cheese is melted. Season with salt.
Crockpot Hamburger Cabbage Casserole
6 cups shredded cabbage
1 pound 93% lean ground beef, browned and drained
1/2 teaspoon salt
1/4 teaspoon pepper
1 cup onion, chopped
1 cup brown rice
26 ounces tomatoe sauce
1 1/2 cups water
1/4 teaspoon basil
1/4 teaspoon seasoned salt
Place half of the cabbage in a crockpot. Put ground beef over the top. Sprinkle 1/4 teaspoon salt and 1/8 teaspoon pepper over the top. Evenly distribute onion, then rice over all. Top with remaining cabbage, salt and pepper. Combine tomato sauce, water, basil and seasoned salt; pour over cabbage. Cover and cook on high heat for 4-5 hours or until rice is tender or on low for 8-10 hours. Stir occasionally, and add water during cooking time, if it is too thick.
Serves 6; 1 1/4 cups heaping is 4 Weight Watchers points.
Eight Layer Casserole (8 Points)
can be made core
1/2 lb. lean ground beef
2 tbsp. imitation bacon bits
1 small onion, chopped
1 (15 oz.) can tomato sauce
1/2 cup water
1/2 tsp. chili powder
1/4 tsp. Salt
1/4 tsp. ground black pepper
2/3 cup long-grain rice
1 (8 3/4 oz.) can whole-kernel corn, drained
1/2 cup chopped green bell pepper
Crumble beef evenly over bottom of a 3 1/2 qt. slow cooker. Sprinkle with bacon bits, then onion. In a med. bowl, combine tomato sauce, water, chili powder, salt and black pepper; pour half over beef and onion layers. Sprinkle rice evenly over top, then corn. Top with remaining tomato sauce mixture, then bell pepper. Cover and cook on LOW about 5 hrs. or until rice is tender.
Per serving: 365 cal, 47g carb, 16g prot, 13g fat, 5g sat fat, 42mg chol, 1071mg sod
Makes 4-5 servings
Points per serving: 8
Inside Out Cabbage Rolls
1/2 med cabbage chopped < or bagged, shredded cabbage
2 T oil < or less
1 can Campbells condensed tomato soup < do not add water
1/2 pound browned lean ground beef, rinsed
2 cups cooked brown rice
Saute cabbage in skillet with oil. When tender combine with remaining ingredients and pour into casserole dish. Bake uncovered at 350 for 30 minutes.
Pizza Casserole
who doesn't like pizza!
1 lb lean ground beef
1/2 c. green peppers chopped
1 c. onion chopped
15 oz. tomato sauce- you may find pizza flavored
1 tsp. garlic powder
1/2 tsp. oregano
1/2 tsp. onion salt
1/4 tsp. Pepper
4 oz. ff shredded cheddar
2 oz. ff parmesan
1 c. canned mushrooms
4 1/2 oz. egg noodles uncooked- sub wheat (I will probably use wheat lasagna noodles)
Brown beef, green peppers, and onion. Add tomato sauce, garlic, oregano, onion salt and pepper, simmer for 15 min. Cook noodles. Pour sauce over noodles and sprinkle with cheddar and parmesan. Top with mushrooms. Cover and bake for 10 min. in 400 degree oven. Freezes well. 6 servings, 7 pts. each.
STUFFED MEXICAN PIE
Serving Size : 6
Categories : Bake Casserole Ground Beef Skillet
2 pounds extra lean ground beef -- cooked and drained
salt and pepper -- to taste
1/2 cup onions -- chopped
1/4 cup green pepper -- chopped
2 teaspoons chili powder
8 ounces fat-free cheddar cheese -- shredded
8 oz. can tomato sauce
1/2 teaspoon garlic powder
1/2 cup + 1 tablesoon fat-free sour cream
1 egg white -- beaten stiff
1. Place cooked meat, onion, pepper, sauce, garlic and chili powder in skillet. Simmer 8 to 10 minutes.
2. Spray 8x8 or 8x10 pan. Put meat mixture in pan.
3. Beat together cheese, sour cream and egg white and put on top of meat mixture. 4. Bake at 375° for 25 -30 minutes.
Source: "Low Carb Eating. com"
Per Serving (excluding unknown items): 521 Calories; 27g Fat (44.9% calories from fat); 46g Protein; 27g Carbohydrate; 5g Dietary Fiber; 111mg Cholesterol; 2366mg Sodium. Exchanges: 0 Grain(Starch); 6 Lean Meat; 4 Vegetable; 3 Fat; 0 Other Carbohydrates. NOTES : 6.5 carbs per serving
Tamale Pie for Two (Ww Core)
55 min | 15 min prep | SERVES 2
5 ounces extra lean ground beef
1/4 cup onions, small dice
2 tablespoons green peppers, small dice
1 small garlic clove, minced
1/2 cup diced tomatoes, canned with juice
1/2 cup frozen corn
1 teaspoon chili powder
3 tablespoons yellow cornmeal (divided)
1 pinch salt
1/2 cup nonfat milk or low-fat milk
1 egg white
2 tablespoons soy cheddar cheese (optional) or cheddar cheese, shredded (optional)
Pre-heat oven to 350 degrees.
In a non stick skillet, brown the ground beef and break it apart using a spoon. Add the onions and green peppers and garlic. Once the meat is cooked, drain off any excess fat. Alternately, transfer the contents of the pan to a plate lined with two paper towels, wipe skillet and return beef to pan.
After draining excess fat using either method, add the tomatoes, corn, chili powder and 1/2 tablespoon of cornmeal. Bring the mixture to a simmer. Transfer to a one quart casserole.
Place the milk, cornmeal and salt in a small saucepan and bring to a light boil. Reduce to a simmer and stir frequently until thickened. Alternately, you can cook the ingredients in a microwave and cook for 2 and 1/2 minutes, stirring every 30 seconds.
In a small bowl beat the egg whites by hand until foamy. Slowly add in the cornmeal, stirring to make sure it does not scramble the egg. Add the soy cheese/cheese if using.
Top the casserole filling with the cornmeal mush.
Bake for 25 to 30 minutes the top should be puffed and lightly browned.
Beef Stew - Crockpot
* 1 pound(s) lean beef round, cut into 1-inch cubes (London Broil)
* 1 spray(s) cooking spray
* 1 small onion(s), chopped
* 2 cup(s) mushroom(s), sliced
* 2 medium garlic clove(s), minced
* 2 large carrot(s), sliced
* 15 oz canned pinto beans, drained and rinsed, divided
* 1 1/2 cup(s) canned beef broth, divided
* 14 1/2 oz canned crushed tomatoes
* 1/2 tsp dried oregano, crushed
* 1/4 tsp dried thyme, crushed
* 1/2 tsp table salt
* 1/4 tsp black pepper
* 2 tbsp thyme, or 2 whole sprigs, for garnish (optional)
Instructions
* Place beef in a 5-quart slow cooker.
* Coat a 12-inch nonstick skillet with cooking spray. Add onion, mushrooms and garlic; sauté over medium-high heat for 5 minutes. Add onion mixture to slow cooker; add carrots.
* Place half of beans in slow cooker; place remaining beans in a blender. Add 1/2 cup of broth to blender and puree; spoon mixture into slow cooker. Add remaining broth, tomatoes, oregano, dried thyme, salt and pepper to slow cooker.
* Cover slow cooker and cook on high setting for 6 to 7 hours. Garnish with fresh thyme before serving. Yields about 1 1/4 cups per serving.
You can serve it over rice. And, I would ignore all the directions and just throw everything in the pot all at once.
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