1 lb. extra lean ground beef
4 lrg. tomatoes
½ med. onion, chopped
2 stalks celery, chopped
1 small zucchini, grated
1 clove garlic, minced
1 t. cumin
Salt and pepper to taste
Preheat oven to 350o
Cut tops off tomatoes; scoop out pulp and reserve. Brown ground beef in a large skittle over
medium-high heat. Add tomato pulp, onion, celery, zucchini, garlic and seasonings. Cook and
stir until vegetables are tender. Remove from heat. Lightly mist a shallow baking dish with olive
oil pan spray and place each tomato into the baking dish. Stuff each tomato shell equally with the meat mixture, spooning any leftover into the bottom of baking dish.
Bake for 20 minutes. Serve each with leftover meat from baking dish spooned around the tomato.
Makes 4 servings
Calories: 205 per serving Fat: 5g.
BAKED ITALIAN STEAK
1 lb. lean sirloin steaks, 4oz. each
½ t. salt
½ t. pepper
1 t. garlic powder
1 (14oz.) can diced tomatoes
1 med. onion, halved and sliced
4 c. zucchini, sliced
1 t. Italian seasoning
Preheat oven to 350o
Sprinkle steaks evenly on both sides with salt, pepper, and garlic powder. Preheat a large skillet
over medium heat, and mist lightly with olive oil pan spray. Place steaks into skillet and cook
briefly until browned on both sides. Transfer steaks to a baking dish. In a large bowl; combine
tomatoes, onion, zucchini, and Italian seasoning. Pour evenly over top of steaks. Cover dish
with foil, bake for 1 to 1 ½ hours or until steaks are tender.
Makes 4 servings
Calories: 214 per serving Fat: 6g.
1 lb. extra lean ground beef or veal
4 Wasa Multi grain Flatbread
½ med. onion, sliced
1 med. tomato, sliced
24 pickle slices
4 lettuce leaves
Yellow or Spicy Brown mustard
Seasonings of your choice
Divide ground beef into 4 equal 4oz. portions. Shape each portion into an oblong patty, about
the size and shape of the flatbread. Season patties, and grill or broil the patties until no longer pink. Spread each of the 4 flatbreads with mustard and top with cooked patties, onion, tomato, pickle, and lettuce. You can also serve wrapped in lettuce.
Makes 4 servings
Calories: 216 per serving Fat: 6g.
SAUERKRAUT AND MEATBALLS
Meatballs:
1 lb. extra lean ground beef
1 lrg. egg white
2 t. onion powder 1 t. dried parsley
1 clove garlic, minced
Salt and pepper to taste
Cabbage & Kraut:
1 small head cabbage, chopped
1 med. onion, chopped
2 c. tomato juice
1 (16oz.) jar of sauerkraut
2 c. water
In a large mixing bowl, combine ingredients for meatballs and mix well. Form into 16 equal balls
and set aside. In a large saucepan, start layering with a layer of cabbage on the bottom, onion,
4 meatballs, and sauerkraut. Repeat layers until all ingredients are used. Pour tomato juice and
water evenly over top. Over medium-high heat, bring to a boil. Reduce heat to low and simmer,
covered, for 30 minutes.
Makes 4 servings with 4 meatballs each
Calories: 205 Fat: 5g.
STEAK & ASPARAGUS STIR-FRY
1 lb. lean sirloin, cut into thin strips ½ inch wide and 2 inches long*
4 c. asparagus, stems removed, cut into 1 inch pieces
¾ c. beef broth
½ c. green onion, coarsely chopped
4 cloves garlic, coarsely chopped
2 T. fresh ginger, peeled and coarsely chopped
½ med. red onion, sliced
2 T. soy sauce
Steam the asparagus until bright green but still firm, about 2 minutes.
Drain; rinse with cold water to stop cooking; drain again. Combine ¼ cup beef broth, green onion, garlic, and ginger in a food processor or blender.
Pulse until the mixture is minced and set aside.
Heat a large skillet over medium-high heat and mist lightly with olive oil pan spray. Add the steak strips, red onion, and soy sauce and sauté for 4 minutes, or until beef is nearly cooked. Add the green onion mixture and remaining ½ cup of broth, bring to a boil. Add asparagus to the skillet and stir until the asparagus is cooked through, about 3 minutes. Divide among four dinner plates, serve immediately.
*Note: It is easier to slice beef thinly if you place it in the freezer for about 30 minutes first. I also
use kitchen shears to cut the beef.
Makes 4 servings
Calories: 195 Fat: 6 g.
NEW-FASHIONED MEAT LOAF
1 lb. (95%) lean ground beef or veal
½ c. spinach leaves, chopped
½ med. onion, minced
1 lrg. egg white, lightly beaten
2 t. horseradish
2 t. Italian seasoning
1 t. Worcestershire sauce
1 clove garlic, minced
½ t. salt
Preheat oven to 350o
Lightly mist an 8 ½ “x 4 ½ “x 3” nonstick loaf pan with olive oil pan spray. Set aside.
In a large mixing bowl, add beef or veal, spinach, onion, egg white, horseradish, Italian seasoning, Worcestershire sauce, garlic, and salt. With hands or a fork, mix well. Transfer the mixture to the prepared loaf pan. Press evenly onto the pan, patting the top flat. Bake for 30 minutes, or until no longer pink. Let meat loaf sit for 10 minutes before cutting into 8 slices.
Makes 4 servings; 2 slices each
Calories: 165 per serving Fat: 5g.
STEAK & SPINACH SPIRALS
1 lb. lean sirloin steaks, 4 oz. each
1 c. spinach, loosely packed
2 green onions, chopped
1 clove garlic, minced
¼ c. soy sauce
Salt and pepper to taste
Preheat grill to medium.
Remove stems from spinach leaves. Layer leaves on top of each other; slice crosswise into thin strips. In a medium bowl combine spinach strips, green onion, garlic, and 2 T. of the soy sauce.
Stir and set aside. Trim fat from each steak. Score steaks on both sides by making shallow cuts at 1-inch intervals in a diamond pattern. Place steaks between two pieces of plastic wrap.
Pound steaks lightly with flat side of meat mallet, to ¼ inch thickness. Remove top layer of plastic wrap. Sprinkle steaks with salt and pepper. Spread spinach mixture equally over steaks.
Starting from short side, roll up steaks. Secure with wooden toothpicks at 1 inch intervals, starting ½ inch from end. Cover and grill for 14-18 minutes for medium doneness, turning once and brushing with soy sauce. Remove from grill and slice each steak between toothpicks.
Remove toothpicks before placing on serving plates.
Makes 4 servings
Calories: 186 per serving Fat: 6g.
1 lb. extra lean ground beef
4 lrg. sweet onions
2 c. spinach, chopped
2 stalks celery, chopped fine
1 clove garlic, minced
1 egg white, slightly beaten
¼ c. Fat Free sour cream
1 t. Italian seasoning
Preheat oven to 350o
Cut tops and bottoms from each onion and carefully remove several inside layers, starting with the center and working out. Leave enough outside shell for onion to stand alone after center is removed. Set aside, and save enough onion centers to provide ½ cup chopped onion to mix with stuffing.
Brown ground beef in a large skillet over mediumhigh heat. Drain grease if needed and set aside to cool slightly. In a large bowl combine
chopped onion, spinach, celery, garlic, egg white, fat free sour cream, seasonings, salt and pepper to taste. Add beef and mix all ingredients well. Lightly mist a baking dish with olive oil pan spray and place each onion shell inside. Stuff each onion shell equally with beef mixture, spooning any leftover into the bottom of baking dish. Cover and bake for 35 to 40 minutes or until onions are tender. Serve each with leftover meat from baking dish spooned around the onion and top with sour cream fluff.
Makes 4 servings
Calories: 211 per serving Fat: 5g.
Zucchini noodles:
4 medium zucchini
Olive oil pan spray
Cut ends from zucchini. With a vegetable peeler or sharp knife, slice zucchini very thinly lengthwise, making “noodles”, or grate using a large shred cheese grater.
Heat a large skillet over medium-high heat. Lightly
mist with olive oil pan spray, add zucchini.
Sauté and stir until zucchini is tender-crisp.
Remove from heat and keep warm.
Spaghetti sauce:
1 lb. extra lean ground beef
½ med. onion, chopped
2 cloves garlic, minced
2 (14oz.) cans crushed tomatoes
2 T. tomato paste
½ c. water
1 pkt. Splenda or other sugar substitute, optional
1 t. dried oregano
1 t. Italian seasoning
½ t. dried basil
Salt and pepper to taste
Set a large saucepan over medium heat. Add crumbled ground beef, onion, and garlic. Cook,
stirring occasionally, until beef is brown and no longer pink. Drain grease if needed. Reduce
heat to low. Add crushed tomatoes, tomato paste, water, Splenda, and seasonings. Stir to mix.
Simmer for 10 minutes for flavors to blend. Divide zucchini evenly among 4 serving plates and
spoon ¾ cup of sauce over top.
Makes 4 servings
Calories: 222 per serving Fat: 5g.
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