1.5 lb lean ground beef
1 large onion chopped (about 1 cup)
1 (14.5 oz) can diced tomatoes, drained
1 clove garlic, finely chopped
1 c uncooked bulgur
2 c water
3 TBS fresh or 1 TBS dried parsley
2 tsp beef bouillon granules
1.5 tsp salt
1.5 tsp fresh or 1/2 tsp dried oregano
1/4 tsp pepper
1/2 c grated FF or soy parmesan cheese
Heat oven to 350 degrees. Cook ground beef and onion in 10" skillet, stirring frequently, until beef is brown; drain. Stir in remaining ingredients except cheese. Pour into ungreased 2.5 quart casserole. Cover and bake about 45 minutes or until bulgur is tender. Stir in cheese. Sprinkle with fresh parsley if desired.
Serves 6
-- posted by Tiggsboo on the WW Core Board
1/3 cup cooked lean ground beef
3 TBS taco sauce
4 large burrito-size wheat flour tortillas (average brand 8" soft taco flour tortilla = 150 calories, 3.5 g fat, 1 g fiber)
4 oz soy or FF blue cheese, crumbled
10 oz chopped frozen spinach, thawed and squeezed dry
1/2 tsp red pepper flakes
Stir together beef and taco sauce in a small bowl.
Lay two tortillas on a flat surface and divide beef mixture between them. Sprinkle each tortilla with half of cheese, spinach and red pepper flakes; top each with a remaining tortilla.
Set a large, heavy nonstick skillet over medium-high heat. Place one quesadilla in skillet and cook until brown spots form on bottom of tortilla, about 3 to 4 minutes. Flip and repeat; remove to a large cutting board. Cover to keep warm.
Repeat with remaining ingredients. Cut each quesadilla into 8 wedges and serve. Serves 4 as an appetizer, 2 as a meal.
-- adapted from www.weightwatchers.com
2 TBS olive oil
1 lb lean ground beef
1 onion, chopped
1 green bell pepper, seeded and chopped
8 oz mushrooms, sliced
15 oz canned tomato sauce
2 tsp Italian seasoning
2 tsp calorie-free sweetener (use sugar if you prefer)
1 heaping TBS minced garlic
2 c uncooked whole-wheat macaroni
1/2 c shredded FF or soy cheddar cheese
1/2 c shredded FF or soy mozzarella cheese
Preheat oven to 375*F. Cook macaroni according to package directions. Meanwhile, in a large skillet over medium heat, heat oil. Add beef, onion, and green pepper, and cook until beef is browned. Stir in mushrooms, tomato sauce, Italian seasoning, sweetener/sugar, and garlic. Pour mixture into a 13 x 9" casserole dish sprayed with Pam. Spread cooked macaroni evenly over meat mixture. Layer cheddar and mozzarella cheese evenly over the top. Cover and bake for 30 minutes; uncover and bake for 15 more minutes.
Serves 6 (each serving includes 1 tsp of healthy oil)
Cooking spray
1/2 c finely chopped onion
1 lb lean ground beef
3 TBS cornmeal
2 TBS water
1 egg white, lightly beaten
1/4 c (1 oz) crumbled blue cheese (100 calories, 8.2 g fat, 0 fiber)
1/4 c FF sour cream
4 lettuce leaves
4 (¼“ thick) slices tomato
Coat a small nonstick skillet with cooking spray; place over medium heat until hot. Add onion; saute 5 minutes or until tender. Remove from heat; let cool. Combine onion, beef, cornmeal, water, and egg white in a large bowl; stir well.
Divide mixture into 8 equal portions, shaping into 1/2-inch-thick patties. Spoon 1 tablespoon cheese into the center of 4 patties; top with remaining patties. Press edges together to seal.
Prepare grill. Place patties on grill rack coated with cooking spray; grill 4 minutes on each side or until done. Spread 1 tablespoon sour cream over top of each patty. Top each with a tomato slice and a lettuce leaf.
Yield: 4 servings
-- Adapted from Cooking Light, JULY 1996
Calculate points only for the biscuits. Add turkey pepperoni if you like, counting points for those.
1 lb lean ground beef or turkey
1 medium onion, chopped
16 oz tomato sauce
1/2 tsp dried basil
3 cloves of garlic, minced
1 tsp Italian seasoning
your choice of veggie toppings: mushrooms, olives, peppers, etc.
15 oz refrigerated biscuits, quartered (average brand, lowfat, per biscuit: 52 calories, 1 g fat, 0.4 g fiber)
1.25 c FF or soy mozzarella shreds
Preheat oven to 350*. In skillet, brown meat over medium heat, stirring to crumble. Stir in onion, tomato sauce, basis, garlic, and Italian seasoning.
Add veggies and optional turkey pepperoni. Add quartered biscuit dough; stir gently until biscuits are covered with sauce.
Spray a 9 x 13" casserole dish with cooking spray. Bake for 25 minutes. Sprinkle with cheese, and bake an additional 10 minutes or until biscuits are done. Let stand 5 minutes before serving.
Serves 8
-- Posted by Hippomommy on the WW Core board
1.5 lbs lean ground beef
4 TBS bottled white horseradish
1 TBS Worcestershire sauce
coarse salt and ground pepper
4 slices soy or FF cheddar cheese
canola oil, for grill grates
Heat grill to medium-high. In a medium bowl, place beef, horseradish, Worcestershire sauce, 1 tsp coarse salt, and 1/4 tsp pepper. Mix very gently with a fork to combine, being careful not to overwork meat (which would make burgers dense).
Gently form meat into 4 equal-size patties, 4" in diameter and 1" thick. With thumb, make a 1/2" deep indentation in the center of each patty (this helps keep burgers flat during grilling).
Moisten a folded paper towel with oil; grasp with tongs and rub over grates. Season burgers with salt and pepper. Grill 4 to 7 minutes per side for medium-rare, placing cheese on second side for last 3-4 minutes of cooking.
Serves 4
-- adapted from Everyday Food, a Martha Stewart publication
2 lb lean ground beef
1 egg, slightly beaten
1 TBS Worcestershire sauce
1 TBS mustard
5 oz FF or soy cheddar cheese, grated or shredded
1 tsp salt
1/4 tsp pepper
Combine all ingredients in a bowl, mixing well. Shape into a loaf on a shallow baking pan. Bake at 350* for 50 minutes, or until done.
Serves 6
-- posted on the WW Core board by 2b120again
1 lb lean ground beef
1/2 c chopped onion
16 oz can chili beans (average national brand: 480 calories, 4 g fat, 24 g fiber)
1 TBS chili powder
1/2 c chicken broth or chicken stock
16 oz can yellow hominy, drained
2 TBS sliced ripe olives
4 oz shredded FF or soy cheddar cheese
Brown ground beef with onion. Stir in remaining ingredients, except the cheese. Spoon into a 2-qt casserole. Cover; bake for 25 minutes. Uncover, sprinkle cheese over the top, and bake, uncovered, for 5 more minutes, until cheese is melted.
Serves 4-6
2 lbs of lean ground beef, browned and drained
2 (15 oz) cans of kidney beans, undrained and unrinsed
1 (16 oz) jar of salsa
Bring to a boil, turn down to simmer, simmer for about 1-2 hours. Add water if this becomes too thick for your taste.
-- posted on the WW core board
1.5 lb lean ground beef
29 oz can tomato sauce
14.5 oz can peeled whole tomatoes
small onion, chopped
1/2 tsp cinnamon
1/2 tsp allspice
1 tsp salt
1/2 tsp pepper
1.5 TBS chili powder
1 TBS white vinegar
1 toe garlic
3 bay leaves
Whole-wheat spaghetti
Grated or shredded soy or FF cheddar cheese
Brown meat, cooking onions with meat. Drain grease. Place meat and onions in a large pan or crock pot. Add rest of ingredients. Cook slowly 4-5 hours, covered. Remove bay leaves and garlic before serving. Serve on a bed of spaghetti and top with cheese.
Serves 7 (1 cup servings)
Leave the baking sheet in the cabinet, and bake a batch of golden brown cornbread biscuits atop a tasty mix of beef and bell peppers, on the table in 45 minutes. This dinner-in-a-skillet packs generous amounts of beef, mushrooms, and red peppers; the tastes meld with the cornbread biscuits as they bake together.
1/2 c yellow cornmeal
1/2 c plus 2 TBS all-purpose flour (spooned and leveled) (278 calories, 0.5 g fat, 1.7 g fiber)
1 tsp baking soda
Coarse salt and ground pepper
1 TBS olive oil
2 red bell peppers (ribs and seeds removed), thinly sliced
1 medium red onion, chopped
1 package (10 oz) white mushrooms, trimmed and thinly sliced
1.5 lb lean ground beef
1/4 c tomato paste
3/4 c FF sour cream
1 large egg, lightly beaten
Preheat oven to 425 degrees. In a small bowl, whisk together cornmeal, 1/2 cup flour, baking soda, and 1/2 teaspoon salt; set aside.
In a large ovenproof skillet, heat oil over medium-high. Add peppers, onion, and mushrooms; season with salt and pepper. Cook until tender, 6 to 8 minutes, tossing occasionally.
Raise heat to high; add beef and tomato paste. Cook, stirring, until meat is no longer pink, 3 to 5 minutes. Stir in remaining 2 tablespoons flour and 2/3 cup water; season with salt and pepper.
Make cornmeal batter: Add sour cream and egg to reserved cornmeal mixture; stir just until moistened. Drop tablespoons of batter over beef mixture in skillet, 1 inch apart. Bake until biscuits are golden brown and a toothpick inserted in center comes out clean, 15 to 20 minutes.
Serves 4-6
-- Everyday Food magazine, a Martha Stewart publication
1 lb lean ground beef
1 onion, chopped
1 tsp olive oil
1 c (8 oz) tomato sauce
1 c cranberries
1/4 tsp chili powder
1/2 tsp cinnamon
1/4 tsp cloves
1/4 tsp ginger
Brown beef and onions in olive oil over low heat, covered, until onions are translucent. Add tomato sauce, spices, and cranberries, and simmer another 15 minutes. Serve over bulgur, barley, brown rice, noodles or mashed potatoes.
Serves 4
-- from Spirit of the Harvest: North American Indian Cooking, by Beverly Cox and Martin Jacobs, posted by Oatmeallunch on the WW Core Board
An excellent pasta sauce recipe for the crockpot.
1 lb 93% lean ground beef, browned
1 onion, chopped
28 oz can crushed tomatoes
28 oz can diced tomatoes
6 oz can tomato paste
Garlic, to taste
2 TBS Italian seasoning
1 tsp salt
1 tsp pepper
1 tsp dried oregano
1 TBS sugar (46 calories, 0 g fat, 0 g fiber) or Splenda
Combine all ingredients in a slow cooker and cook on LOW all day.
Serves 6-8
-- posted on the WW Core Board by WOWTOHUBBY
1 lb extra lean ground beef
2 cloves garlic, minced
2 stalks celery, chopped
1 onion, chopped
1 TBS chopped parsley
1 green bell pepper, chopped
1 red bell pepper, chopped
1 TBS Worcestershire sauce
¼ tsp. red pepper
¼ tsp pepper
1 tsp salt
1 c instant brown rice
1 (14.5 oz) can beef broth
1 c water
In a large skillet, add beef and all vegetables, cooking until beef is done and vegetables are tender. Add seasonings, stirring well. Add rice, broth, and water, mixing well. Bring to a boil and reduce heat, cover, and cook 10 minutes, cooking until rice is done.
Serves 4-6
-- A Trim & Terrific Louisiana Kitchen (Clegg), 1993
Use any combination of lean ground beef, lean ground turkey, lean ground chicken, lean ground veal, or lean ground lamb. We used veal and beef.
Cooking spray
1 c chopped onion
6 TBS ketchup, divided
2 TBS Dijon mustard, divided
1 c (4 ounces) shredded FF or soy mozzarella cheese
1/2 c rolled oats
1/4 c chopped fresh parsley
2 TBS FF or soy grated or shredded Parmesan cheese
1 tsp dried oregano
1/4 tsp black pepper
1 large egg, lightly beaten
1.5 lb lean ground meat, preferably two kinds (your choice)
Preheat oven to 375°. Place a medium nonstick skillet coated with cooking spray over medium-high heat. Add the chopped onion, and sauté for 3 minutes. Combine the onion, 1/4 cup ketchup, 1 tablespoon mustard, mozzarella, and next 6 ingredients (mozzarella through egg) in a large bowl. Crumble ground meats over cheese mixture; stir just until blended.
Pack mixture into an 8 x 4-inch loaf pan coated with cooking spray. Combine 2 tablespoons ketchup and 1 tablespoon mustard; spread over top of loaf. Bake at 375° for 1 hour or until meat thermometer registers 160°. Let meat loaf stand in pan 10 minutes.
Remove meat loaf from pan, and cut into 12 slices.
Serves 6 (serving size: 2 slices)
-- adapted from Cooking Light, SEPTEMBER 1998
This is a microwave recipe, but we browned the beef + taco seasoning mix + 1/2 c water in a skillet, then baked the assembled pie at 350* for 25 minutes. It was great. You could easily use only 2 or 3 tortillas in this, to cut down on points. Also, next time, we will experiment with crisping the tortillas, brushed with oil, in the oven, prior to assembling the pie.
1 lb lean ground beef
1 pkg. (1-1/4 oz) taco seasoning mix (average national brand: 88 calories, 0 g fat, 0 g fiber)
1/2 cup water
4 tortillas, cut into quarters (average brand 8" soft taco flour tortilla = 150 calories, 3.5 g fat, 1 g fiber)
1 c salsa
1 c FF or soy cheddar cheese, shredded
2 c shredded lettuce (we used bagged shreds)
1/4 c sliced green onions
1/4 c FF sour cream
PLACE meat in microwaveable (plastic) colander set over bowl. Microwave on HIGH 8 min., stirring and breaking up every 2 min. Discard any fat that collects in bowl.
Transfer crumbled meat to 9-inch microwaveable dish. Stir in seasoning mix and water. Microwave 5 min., stirring after 3 min.
REMOVE half of the meat mixture; set aside. Place eight tortilla quarters on top of remaining meat mixture in pie plate. Top with reserved meat mixture and remaining eight tortilla quarters. Top with salsa and cheese.
MICROWAVE 4 min. Top with lettuce, green onions and sour cream just before serving.
Make Ahead
Cook meat and assemble pie ahead of time for the kids to microwave when they get home. You can also pre-cut the lettuce and green onions for the topping.
Serves 4
-- www.kraftkitchens.com
Some have found this too salty; you may wish to cut the house seasoning and salt back.
2 pounds lean ground beef
1 pound lean ground turkey
2 large onions, chopped
3 cups water
1 (29-ounce) can tomato sauce
2 (15-ounce) cans diced tomatoes
3 cloves garlic, minced
2 tablespoons Italian seasoning
3 bay leaves
3 tablespoons soy sauce
1 tablespoon House Seasoning, recipe follows
1 tablespoon seasoned salt
2 cups dried whole-wheat elbow macaroni
In a Dutch oven, saute the ground beef and ground turkey over medium-high heat, until no pink remains. Break up meat while sauteing; spoon off any grease. Add the onions to the pot and saute until they are tender about 5 minutes. Add 3 cups water, along with the tomato sauce, tomatoes, garlic, Italian seasoning, bay leaves, soy sauce, House Seasoning, and seasoned salt. Stir well. Place a lid on the pot and allow this to cook for 20 to 25 minutes.
Add the elbow macaroni, stir well, return the lid to the pot, and simmer for about 20 minutes.
Turn off the heat, remove the bay leaves and allow the mixture to sit about 30 minutes more before serving.
House Seasoning:
1 cup salt
1/4 cup black pepper
1/4 cup garlic powder
Mix ingredients together and store in an airtight container for up to 6 months.
Serves 8-10
-- adapted from Paula Deen
3 cloves garlic, crushed and peeled
2 medium carrots, cut into 2-inch pieces
10 ounces white mushrooms, large ones cut in half
1 large onion, cut into 2-inch pieces
1 pound lean ground beef
2 teaspoons dried thyme
3/4 teaspoon salt
1/4 teaspoon freshly ground pepper
2 cups water
1 14-ounce can reduced-sodium beef broth, divided
8 ounces whole-wheat elbow noodles (2 cups)
2 tablespoons Worcestershire sauce
2 tablespoons all-purpose flour (56 calories, 0 g fat, 0 g fiber)
1/2 cup fat-free sour cream
1 tablespoon chopped fresh parsley or chives for garnish
1. Fit a food processor with the steel blade attachment. With the motor running, drop garlic through the feed tube and process until minced, then add carrots and mushrooms and process until finely chopped. Turn it off, add onion, and pulse until roughly chopped.
2. Cook beef in a large straight-sided skillet or Dutch oven over medium-high heat, breaking it up with a wooden spoon, until no longer pink, 3 to 5 minutes. Stir in the chopped vegetables, thyme, salt and pepper and cook, stirring often, until the vegetables start to soften and the mushrooms release their juices, 5 to 7 minutes.
3. Stir in water, 1 1/2 cups broth, noodles and Worcestershire sauce; bring to a boil. Cover, reduce heat to medium and cook, stirring occasionally, until the pasta is tender, 8 to 10 minutes.
4. Whisk flour with the remaining 1/4 cup broth in a small bowl until smooth; stir into the hamburger mixture. Stir in the sour cream. Simmer, stirring often, until the sauce is thickened, about 2 minutes. Serve sprinkled with parsley (or chives), if desired.
Serves 6
-- adapted from EatingWell magazine
1.5 c uncooked whole-wheat macaroni
Cooking spray
¾ lb lean ground beef
1 c chopped yellow onion
2 garlic cloves, minced
2 TBS tomato paste
1.5 tsp chili powder
1 tsp paprika
1/2 tsp dried oregano
1 (14.5 oz) can diced tomatoes with green peppers and onions, undrained (such as Ro-Tel)
1 c (4 oz) FF or soy shredded cheddar, divided
1/4 tsp salt
1/8 tsp ground black pepper
Prepare macaroni in a Dutch oven according to package directions, omitting any salt and fat. Drain and set aside.
Heat same Dutch oven or a large skillet over medium-high heat. Coat with cooking spray. Add beef; cook 3 minutes or until browned, stirring to crumble. Remove beef with a slotted spoon. Add onion and garlic to pan; saute 2 minutes. Stir in tomato paste and next 4 ingredients (through diced tomatoes), and cook 2 minutes or until mixture thickens, stirring occasionally. Stir in macaroni, beef, and 3/4 c of cheese; cook 1 minute or until cheese melts. Stir in salt and pepper. Sprinkle 1 TBS reserved cheese over each serving.
Serves 4 (1 serving = 1.5 c)
-- Adapted from Cooking Light, August 2004
Your cooked rice must be COLD in order for this to work. The oil has been drastically reduced from the original recipe; if the recipe becomes too dry while cooking, then moisten with the beef broth.
2 TBS canola oil
1 TBS sesame oil (120 calories, 13 g fat, 0 g fiber)
1 c of beef broth
1 onion, diced
Salt and pepper
3 cloves garlic, finely chopped
2” piece of fresh ginger, peeled and finely chopped
3 whole scallions, thinly sliced on the bias, white and green separated
1-1/3 cups of your choice of veggies (chopped carrot, snow peas, red bell pepper, and edamame all work well)
4 eggs, lightly beaten
2 TBS soy sauce
4 c cold cooked brown rice
¾ lb lean ground beef, browned
Heat a large heavy-bottomed nonstick skillet or wok over high heat. When hot, add 1 TBS of oil and beef broth as needed. Add the onions to the pan, season with salt and pepper, and cook for 1 to 2 minutes until the onion is fragrant.
Add the garlic, ginger, and scallion whites and stirfry until fragrant, about 30 seconds.
Add the vegetables. Cook until tender but crisp. Transfer contents of the skillet to a large bowl.
Return the pan to the heat and add 1 TBS of oil and beef broth as needed. Add the eggs and season with salt and pepper. Stir the eggs constantly and cook until almost set but still moist, then transfer egg to the bowl. Break the eggs up with a wooden spoon or spatula.
Return the pan to the heat and add the remaining TBS of oil. Add the rice and the browned hamburger to the pan and use a spoon to break up any clumps. Season with soy sauce (and stirfry the rice to coat evenly with oil. Stop stirring, and then let the rice cook undisturbed until it gets slightly crispy, about 2 minutes. Stir the rice again, breaking up any new clumps. Add the scallion greens. Transfer to the bowl. Stir all of the ingredients together with the rice, taste, and adjust the seasoning with salt, pepper, and/or soy sauce as necessary. Serve.
6 servings; 1 serving = a little more than 1 cup
-- posted on the WW Core board
The recipe makes six large (but "individual sized") meatloaves. I freeze the leftover loaves, wrapping them in aluminum foil and then storing in zip-top bags. Reheat in a 350* oven (no bag!) for appx. 40 minutes.
1 TBS olive oil
3 c chopped yellow onions (3 onions)
1 tsp chopped fresh thyme leaves
2 tsp kosher salt
1 tsp freshly ground black pepper
3 TBS Worcestershire sauce
1/3 c canned chicken broth
1 TBS tomato paste
2.5 lbs lean ground beef (at least 93%)
1/2 c plain cornmeal
2 extra-large eggs, beaten
1/2 c ketchup
Preheat the oven to 350 degrees F.
Heat the olive oil in a medium saute pan. Add the onions, thyme, salt, and pepper and cook over medium-low heat, stirring occasionally, for 8 to 10 minutes, until the onions are translucent but not brown. Off the heat, add the Worcestershire sauce, chicken stock, and tomato paste. Allow to cool slightly.
In a large bowl, combine the ground beef, onion mixture, breadcrumbs, and eggs, and mix lightly with a fork. Don't mash or the meatloaf will be dense. Divide the mixture into 6 (10 to 11-ounce) portions and shape each portion into a small loaf on a sheet pan. Spread about a tablespoon of ketchup on the top of each portion. Bake for 40 to 45 minutes, until the internal temperature is 155 to 160 degrees F and the meat loaves are cooked through. Serve hot.
Serves 6-12
-- adapted from Ina Garten
1 (5.25 oz) can whole green chilies, drained
Cooking spray
3/4 lb lean ground beef
1 c chopped onion
2 tsp chili powder
1/2 tsp ground cumin
1/4 tsp salt
2 garlic cloves, minced
1 can (10 oz) diced tomatoes and green chilies, such as Ro-Tel brand, undrained
2 c frozen whole-kernel corn, thawed
1 (16 oz) can FF refried beans
1.5 c (6 oz) FF or soy cheddar cheese
1 c chopped tomato
1/2 c chopped green onions
Preheat oven to 375*. Cut green chilies in half lengthwise. Arrange chilies in a single-layer in an 8" square baking dish coated with cooking spray.
Spray a large nonstick skillet with cooking spray (or use healthy oil if you need it). Heat over medium-high heat; brown beef, breaking up any clumps. Add onion, chili powder, cumin, salt, and garlic; saute 5 minutes, stirring to crumble. Add Ro-Tel; cook 5 minutes or until liquid evaporates. Spoon beef mixture over chilies. Top with corn. Carefully spread beans over corn. Sprinkle cheese over beans. Bake for 30 minutes. Let stand 5 minutes; top with chopped tomato and green onions, and serve.
Serves 6
--Adapted from Cooking Light
1 c bulgur wheat
2 c diced onions
1 lb lean ground beef or lamb
1 tsp pepper
1 tsp cumin
1 tsp cinnamon
1 tsp salt
1/3 c chopped parsley
Black peppercorns
1 c FF Greek-style yogurt
Preheat oven to 425*. Place bulgur in a fine strainer and rinse thoroughly with cool water.
Combine bulgur, onions, beef/lamb, 1/2 c water, pepper, cumin, cinnamon, salt, and 1/4 c of the parsley. Place meat mixture evenly in a shallow 1 to 1.5 quart casserole dish. Cut meat mixture through to make diamonds 2 to 3 inches wide. Place a peppercorn in the center of each diamond.
Bake, uncovered, until meat is no longer pink in the center, 25-30 minutes. Sprinkle with remaining parsley and and salt to taste. To serve, cut diamonds apart and accompany with yogurt.
Serves 6
NOTE: The original recipe had the same ingredients, but these instructions, which we chose not to follow:
Place bulgur in a fine strainer and rinse thoroughly with cool water.
In a food processor, finely chop the onions. Add beef/lamb, 1/2 c water, pepper, cumin, cinnamon, and 1 tsp salt. Whirl until mixture is a smooth paste.
Add bulgur and 1/4 c parsley; whirl just to mix.
Place meat mixture evenly in a shallow 1 to 1.5 quart casserole. Cut through meat mixture to make diamonds 2 to 3 inches wide. Place a peppercorn in the center of each diamond.
Bake, uncovered, in a 425* oven until meat is no longer pink in center, about 25 minutes. Sprinkle with remaining parsley and add salt to taste. To serve, cut diamonds apart and accompany with yogurt.
-- adapted from recipe posted by Easystreetster on the WW Core Board
1/2 pkg firm tofu, drained (see directions below)
1 c chicken broth
3 TBS soy sauce
2 TBS oyster sauce
2 TBS chili garlic sauce (40 calories, 2.8 g fat, 1 g fiber)
1.5 tsp sugar (24 calories, 0 g fat, 0 g fiber) or no-calorie sugar substitute
1 TBS cornstarch (30 calories, 0 g fat, 0 g fiber)
1/2 c diced onion
2 tsp minced garlic
8 oz lean ground beef
1 TBS grated fresh ginger
1/4 c grated carrots
1/2 c grated jicama
1 (6 oz) can diced bamboo shoots
1 (14 oz) can straw mushrooms
1/2 c chopped green onions
Slice tofu; place between paper towels and weigh down (put a plate, skillet, or something else heavy on top). Let sit for 30 minutes.
Meanwhite, combine broth, soy sauce, oyster sauce, chili-garlic sauce, sugar, and cornstarch; set aside.
Heat a large nonstick skillet or wok over medium-high heat; sweat onions in garlic. Add meat and brown.
Add ginger, carrots, jicama, shoots and mushrooms. Cook a few minutes, just to soften carrot; then add tofu. Add broth to mixture, and cook until the liquid thickens.
Serve over brown rice, garnished with green onions.
Serves 4-6
-- posted by SAF2004 on the WW Core Board
8 oz uncooked whole-wheat macaroni or whole-wheat egg noodles
1 lb lean ground beef
1 chopped green bell pepper
1 onion, chopped
1 TBS olive oil
1 TBS chili powder
1 tsp garlic salt
1 can condensed tomato soup
1 can condensed 98% FF cream of mushroom soup (173 calories, 6.3 g fat, 2.5 g fiber)
1/2 c water
1 c shredded soy or FF cheddar cheese
Preheat oven to 350*. Cook pasta/noodles according to package directions. Meanwhile, in a large skillet, heat oil. Add beef, onions and peppers, cooking until the beef is browned and the vegetables are tender. Transfer to a large bowl.
Drain pasta/noodles. Add pasta/noodles to the large bowl; add all remaining ingredients, except cheese, stirring well to combine. Spray a 13 x 9" casserole dish with Pam, and bake for 25 minutes. Remove from oven; sprinkle with cheese.
Serves 6 (each serving contains 1/2 tsp healthy oil)
You can use either lean ground beef or lean ground lamb. Recipe is posted under Lambrecipes.
For meatballs:
1 egg, lightly beaten
1/4 c cornmeal
1/2 c chopped onion
1 clove garlic, minced
3/4 tsp salt
1/4 tsp Italian seasoning or oregano
1 lb lean ground beef or turkey
For broth:
3 c water
1 (16 oz) can diced tomatoes, undrained
1 (4 oz) can diced green chiles OR 1 (10 oz) can RoTel
1/3 c chopped onion
4 cloves garlic, minced
1 TBS sugar (46 calories, 0 g fat, 0 g fiber) or Splenda
1.5 tsp chili powder
1.5 tsp salt
1/4 tsp Italian seasoning or oregano
Toppings (optional):
FF sour cream
Diced avocado
Soy cheese, grated or shredded
In a mixing bowl, combine egg, onion, cornmeal, garlic, salt, Italian seasoning/oregano, and ground beef. Mix well. Using rounded teaspoons, shape into balls and set aside.
In a large saucepan or Dutch oven, combine water, tomatoes, chilis/RoTel, onion, garlic, sugar/Splenda, chili powder, salt, and Italian seasoning/oregano. Bring to a boil. Add unbrowned meatballs. Return to boiling. Cover, reduce heat, and simmer for 30 minutes, until meatballs are cooked through. Serve in bowls and top as desired.
Serves 6
-- posted on the WW Core Board by Rudysmom
1 medium onion, chopped
1 lb lean ground beef
2 tsp cumin
1 tsp chili powder
14.5 oz can tomato sauce
1 tube of polenta
1 lb can FF refried beans
1 c OR 6 slices soy or FF cheese, your preference of flavors
Preheat oven to 400*.
Brown onion and meat. Add spices and tomato sauce; simmer about 10 minutes. Spread polenta in bottom of 13 x 9" pan. Spread refried beans over polenta. Spread meat/onion mixture over beans. Top with cheese. Bake 30-45 minutes; top with FF sour cream and/or guacamole.
Serves 6-8
-- posted on the WW Core Board by KRTGraphics
1 lb lean ground beef or turkey (or soy crumbles)
3 c salsa
1 red pepper, chopped
1 bunch green onions, chopped
8 oz package whole-wheat rotini
½ c FF sour cream
½ c soy or FF cheddar cheese, shredded
1 (10.5 oz) can RoTel OR one fresh diced tomato
Heat pasta water.
In large skillet, heat beef/turkey/soy crumbles, breaking apart with a wooden spoon. Stir in salsa, pepper and green onions; simmer for 10 minutes. Stir in RoTel (if you're using a fresh tomato, save until later).
Meanwhile, cook pasta according to package directions. Stir in cooked noodles and sour cream. Top with cheese and tomato, if using fresh.
-- adapted from Kaytie439's recipe, posted on the WW Core Board
2 TBS extra-virgin olive oil
1 onion, chopped
2 carrots, chopped
3 cloves garlic, chopped
1 fresh or dried bay leaf
1 quart chicken broth
1 (28 oz) can crushed tomatoes
1 (15 oz) can tomato sauce
3/4 lb lean ground beef
Flat-leaf parsley, finely chopped (a generous handful)
1 large egg
1/3 c cornmeal
1/4 c FF or soy Parmesan cheese, grated or shredded, plus more to pass around the table
Salt and freshly ground pepper
1/2 lb whole-wheat spaghetti, broken into thirds
1 c fresh basil leaves, shredded (optional)
In a large soup pot, combine the oil, onion, carrots, garlic and bay leaf and cook over medium-high heat for 5 minutes. Add the chicken broth, crushed tomatoes and tomato sauce; cover and bring to a boil over medium-high heat.
In a large bowl, using a fork, combine the ground beef, parsley, egg, cornmeal, and 1/4 cup cheese; season with salt and pepper. Roll the meat into balls the size of a large walnut and drop each one into the soup pot (you should have about 16 meatballs). Simmer the stoup for 10 minutes.
Stir the broken spaghetti into the pot and cook, stirring occasionally, until al dente, about 12 minutes. Turn off the heat, stir in the basil and season the stoup with salt and pepper to taste. Serve, passing more cheese around the table.
Serves 6-8
-- adapted from Everyday with Rachael Ray magazine
1 onion, diced
1 green bell pepper, diced
8 oz mushrooms, sliced thin
2 cloves minced garlic
1 lb lean ground beef
14.5 oz can petite diced tomatoes, undrained
12 oz can tomato paste
2 (14.5 oz) cans chicken broth
2 TBS Italian seasoning
3 oz slices turkey pepperoni, diced (240 calories, 12 g fat, 0 calories) (this is 1/2 package of most brands)
FF or soy mozzarella cheese, shredded
Saute first five ingredients (through beef) in a large stockpot over medium-high heat, until beef is cooked and veggies are tender. Add all other ingredients and stir well. Bring to a boil over medium heat, then reduce heat to low and simmer for 20 minutes. Top each serving with cheese.
Makes approximately 8 1-cup servings
-- adapted from WW's Recipe Review Board
2 lb tube of polenta, cut into approximately 40 thin slices
2 medium onions, diced
1 lb lean ground beef
6 cloves of garlic, minced
4 portabello mushrooms, gills and stems removed, halved, sliced thin
1 tsp red pepper flakes
1 c chicken broth
2 eggs
4 c FF ricotta or cottage cheese
24 oz canned crushed tomatoes
2 TBS Italian seasoning
2 c FF or soy mozzarella cheese
Preheat oven to 450*. In a skillet over medium heat, saute onion and ground beef. Add garlic and portabellos and saute until tender. Add red pepper flakes, salt and pepper to taste, and chicken broth. Saute until liquid evaporates.
In a bowl, combine eggs and ricotta/cottage cheese, mixing well. In another bowl, combine crushed tomatoes and Italian seasoning, mixing well.
Spray two 8 x 8 baking pans with non-stick cooking spray. Cover the bottoms of each pan with 7 slices of polenta (using 14 slices total). Top each with approximately 1/6 of egg-cheese mixture; then top each with approximately 1/6 of beef-mushroom mixture; then top each with approximately 1/6 of mozzarella cheese. Repeat layers until lasagna is complete (there should be three layers of each ingredient in each casserole, but this is a forgiving recipe - just layer until the ingredients are used up).
Allow one lasagna to come just to room temperature; cover with a double-layer of foil. Freeze for up to 1 month.
Cover remaining lasagna with one layer of foil and bake at 450* for 20 minutes.
Directions for cooking frozen lasagna: Bake frozen lasagna, covered with foil, at 400* for 1 hour or until warm.
2 TBS canola oil
1/2 c chopped onion
1 c chopped red bell pepper
1 clove garlic, finely chopped
1 lb lean ground turkey or other core ground meat
2 (14.5 oz) cans diced tomatoes, undrained
1 (15 oz) can pumpkin
1 (15 oz) can tomato sauce
1 can (15.25 oz) kidney beans, drained
1 can (4 oz) diced green chiles
1/2 c whole kernel corn
1 TBS chili powder
1 tsp ground cumin
1 tsp salt
1/2 tsp ground black pepper
Heat oil in a large Dutch oven over medium-high heat. Add onion, bell pepper and garlic; cook, stirring frequently, for 5 to 7 minutes until tender. Add ground meat; 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.
Serves 6
-- Very Best Baking
You can use any combo of lean ground meats. The lemon and rosemary flavors are very bright.
8 oz lean ground beef
8 oz lean ground pork
1 c dry cornmeal
1 large egg, lightly beaten
1 garlic clove, minced
1 tsp finely chopped fresh rosemary or 1/2 tsp dried, plus more for garnish (optional)
1 TBS lemon zest, plus 1 TBS fresh lemon juice
Coarse salt and ground pepper
1 TBS olive oil
4 c homemade or store-bought canned tomato sauce
In a large bowl, combine beef, pork, cornmeal, egg, garlic, rosemary, lemon zest and juice, 1/2 tsp of coarse salt and 1/4 tsp pepper. Mix just until combined (do not overmix). Using a level 1/4-cup measure for each, form mixture into 12 meatballs.
Heat oil in a large skillet with a lid over medium-high. Add meatballs; cook, turning occasionally, until browned, 10 to 12 minutes.
Tilt skillet away from you, and pour in tomato sauce. Bring sauce to a boil over medium-high; reduce heat to medium. Cover, and simmer until meatballs are cooked through, 8 to 10 minutes. Serve meatballs and sauce, garnished with more rosemary, if desired.
HWC note: These needed a bit more salt. We cooked these entirely in the oven (15-20 minutes on 350*) on a cookie sheet, and poured heated tomato sauce over them. These are great over any grain of your choice, or as a stand-alone appetizer.
Serves 4-6
-- Everyday Food magazine, a Martha Stewart publication
Lean stew meat works just as well as ground beef. I add mushrooms to this recipe.
This doubles easily and freezes well.
1 pound uncooked lean ground beef
8 oz uncooked whole-wheat egg noodles or other whole-wheat pasta
10.5 oz beef broth
1/8 tsp ground thyme or to taste
1/2 tsp table salt or to taste
3/4 cup plain FF yogurt or FF sour cream
3/4 tsp yellow prepared mustard
2 Tbsp cornstarch (61 calories, 0 g fat, 0 g fiber)
Brown meat, drain. Add beef broth and heat to boiling. Mix 6 oz of water to cornstarch and add to broth. Cook noodles according to package directions. At last minute add yogurt/sour cream and mustard to broth "gravy." Serve over noodles.
-- Adapted from the WW Core board
Good, quick and easy. Very pretty, too. Each serving contains 2 tsp of healthy oil. I used Vidalia onions because I find raw red onions a bit too strong.
3 TBS fresh lime juice
1/4 cup coarsely chopped cilantro
4 TBS tablespoons extra-virgin olive oil, divided
Salt and pepper
4 ears corn
2 c whole-wheat elbow pasta, uncooked
1 red onion, half finely chopped, half thinly sliced
1.5 TBS chili powder
1 pound lean ground beef
One 15-ounce can kidney beans, rinsed
2 tomatoes, cut into wedges
1 1/2 cups FF or soy shredded cheddar cheese
In a medium bowl, combine the lime juice and cilantro; whisk in 3 tablespoons olive oil. Season with salt and pepper.
In a large pot of boiling salted water, cook the corn until just tender, about 3 minutes; transfer to a cutting board. Return the water to a boil, add the pasta and cook until al dente; drain and transfer to a large bowl. Cut the corn kernels from the cob and add to the pasta.
Meanwhile, in a large skillet, heat the remaining 1 tablespoon olive oil over medium-high heat. Add the chopped onion and chili powder and cook until the onion begins to soften, about 2 minutes. Add the ground beef and cook, stirring frequently, until lightly browned, about 8 minutes. Transfer to a colander and drain well.
Add the beef mixture to the pasta; season with salt and pepper. Add the kidney beans, tomatoes, sliced onion and vinaigrette and toss to dress. Transfer to a serving bowl and top with the cheese.
Serves 6
-- adapted from Every Day with Rachael Ray magazine, June/July '08
1 c whole-wheat elbow macaroni (uncooked)
1 lb ground skinless turkey breast
1/2 c chopped green onion
1 green bell pepper, diced
2 TBS chili powder
1 tsp ground cumin
1/2 tsp salt
1 (14.5 ounce) canned diced tomato, undrained
1 (8 oz) can tomato sauce
1 (4.5 oz) can chopped mild green chilies
1/2 c water
1 c shredded FF or soy cheddar cheese
Cook the macaroni according to package directions omitting the salt if desired, drain. Meanwhile, spray a large nonstick skillet with nonstick spray and set over medium high heat. Add the turkey and cook, breaking it up with a wooden spoon. Cook until no longer pink, about 8 minutes. Stir in the onion, bell pepper, chili powder, cumin, and salt. Cook, stirring occasionally, until the onion is softened, about 3 minutes. Add the tomatoes, tomato sauce, chilies, and water, bring to boil. Reduce the heat and simmer, stirring occasionally, until the flavors are blended, about 10 minutes. Add the macaroni and the cheese, stirring to combine.
Serves 4-6
--WW Stir It Up Cookbook
In a small bowl, combine the bread crumbs and cheese. Season with a pinch of Essence and mix well. Sprinkle the crust over each pepper. Top each crust with 1 teaspoon of canola oil and place the peppers into an 8-inch baking dish or pan. Add just enough water to cover the bottom, about 1/3 cup. Bake for 25 to 30 minutes, or until the tops are crusty and brown and warmed through. Serve hot.
Emeril's ESSENCE Creole Seasoning (also referred to as Bayou Blast):
2 1/2 tablespoons paprika
2 tablespoons salt
2 tablespoons garlic powder
1 tablespoon black pepper
1 tablespoon onion powder
1 tablespoon cayenne pepper
1 tablespoon dried oregano
1 tablespoon dried thyme
Combine all ingredients thoroughly.
Yield: 2/3 cup
-- adapted from Emeril Lagasse
3/4 lb frozen meatballs *Recipe follows
1 medium red bell pepper, seeded and cut into chunks
1 medium yellow bell pepper, seeded and cut into chunks
1/4 c water
1/4 c apricot jam (average brand = 100 calories, 0 g fat, 0 g fiber)
1/4 c FF catalina dressing
2 TBS soy sauce
2 c brown rice, cooked
Combine all ingredients except rice in a large skillet; cover. Cook over medium heat 10 minutes, stirring occasionally.
Increase heat to medium-high; uncover. Cook 8 to 10 minutes, or until sauce is thickened and meatballs are heated through, stirring occasionally. Serve over hot cooked rice.
Serves 4 (1 cup each)
--adapted from Kraft Foods recipe
_____________________________________
1/2 of this recipe is exactly what you need for the meatball simmer above.
Meatballs:
Cooking spray
1.5 lbs lean ground beef
¾ c rolled oats
2 large egg whites
1 c chopped onion
1 garlic clove, minced
2 TBS dried parsley
2 tsp dried oregano
Preheat oven to 350*. Coat baking sheet with cooking spray.
Combine beef, oats, egg whites, onion, garlic, parsley and oregano in a medium bowl. Mix thoroughly. Shape beef mixture into 48 1” balls. Place on baking sheet. Bake meatballs for 25 minutes.
-- www.weightwatchers.com
1 c yellow cornmeal
2.25 c cold water
1 cube chicken bouillon
1 lb lean ground beef
1 onion, chopped
1 green pepper, chopped
4 tsp chili powder
4 cloves garlic
1 tsp salt
Dash pepper
1 (6 oz) can tomato paste
1 can Ro-Tel original
1 can whole kernel corn
1 can dark red kidney beans, rinsed
FF or soy cheddar shreds
Preheat oven to 350*. Spray a 9 x 13" casserole pan with Pam.
Bring 2-1/4 cups water plus bouillon cube to a boil. Stir in polenta, and whisk until fairly thick and most lumps are gone (just a few minutes). Spread into bottom of casserole pan and set aside.
Brown beef, onion, and green pepper. Add chili powder, garlic, salt and pepper, and mix well. Add tomato paste, Ro-Tel, corn (with juice; do not drain), and kidney beans.
Spread over the cornmeal crust and top evenly with cheese. Bake 20-25 minutes at 350*.
-- posted by SandyMcVan on the WW Core board
1 lb lean ground hamburger
1 c chopped onion
2 garlic cloves, minced
1 qt beef stock (4 cups)
29 oz canned tomato sauce
1/2 c water, as needed
2 tsp Worcestershire sauce
2 tsp chili powder
1/2 tsp dried basil
4 c whole-wheat macaroni, uncooked
FF sour cream, for topping
FF or soy cheddar cheese, for topping
Tabasco (optional, to spice it up)
In a large stockpot, brown beef with onions. Add all remaining ingredients. Bring to a boil; cover, and cook 10 minutes, until macaroni is tender. Top with sour cream, cheddar, and/or Tabasco.
Serves 8
-- Kitchen Basics
Cooking spray
1 c thinly sliced leek
1 tsp bottled minced garlic
1 lb lean ground beef
1 tsp red curry paste (such as Thai Kitchen) (20 calories, 1.5 g fat, 0 g fiber)
1 c tomato sauce
1/2 c light coconut milk (75 calories, 6.8 g fat, 0 g fiber)
1 TBS brown sugar (33 calories, 0 g fat, 0 g fiber)
1/4 tsp grated lime rind
1.5 TBS fresh lime juice
1 TBS Asian fish sauce
3 c hot cooked short-grain rice
Iceberg lettuce wedges or shreds (optional)
Chopped cilantro
Chopped green onions (optional)
Heat a large skillet over medium-high heat. Coat pan with cooking spray. Add leek; sauté 5 minutes. Add garlic; sauté 1 minute. Add beef; cook 7 minutes or until lightly browned, stirring to crumble. Stir in curry paste and tomato sauce; cook until half of liquid evaporates (about 2 minutes). Add milk and next 4 ingredients (through fish sauce); cook 2 minutes or until slightly thickened. Serve with the rice and lettuce wedges, if desired. Garnish with cilantro and green onions, if desired.
Serves 4 (serving size: about 1/2 c beef mixture and 3/4 c rice)
Nutritional Information: CALORIES 353(16% from fat); FAT 6.4g (sat 3.2g,mono 1.7g,poly 0.6g); PROTEIN 23.1g; CHOLESTEROL 49mg; CALCIUM 29mg; SODIUM 723mg; FIBER 2.8g; IRON 6.3mg; CARBOHYDRATE 51.5g
-- Joy Zacharia, Cooking Light, JANUARY 2006; posted by AWONSON on the WW Core Board
6 c chopped green cabbage (buy a bag of pre-shredded coleslaw cabbage to save time)
1 lb lean ground beef
1 small onion, chopped
1/2 tsp salt
1/2 tsp pepper
1 c water
2 cans tomato soup
2 c instant brown rice (not cooked)
1/3 c grated or shredded FF or soy cheddar cheese
Preheat oven to 350*. Spray a 2-qt casserole dish with Pam. Place the chopped cabbage in the dish.
Brown the beef and onion in a skillet; drain excess fat.
Add the rice, salt and pepper to the ground beef. Mix in the 2 cans of soup and the water and pour over the meat mixture. Stir well, then pour over the cabbage in the casserole dish.
Cover and bake for 50 minutes. Remove from oven, sprinkle cheese on top and bake uncovered for 5 more minutes. Let stand a few minutes before serving.
-- WW core board
2 TBS olive oil
1.5 lb lean ground turkey or beef
Salt and pepper to taste
4 cloves garlic, minced
1 large onion, chopped
3 bell peppers, chopped OR 1 (16 oz) bag of frozen bell pepper strips
1 bay leaf
2 c chicken broth or stock
28 oz can crushed tomatoes
1 TBS Italian seasoning
2 c instant brown rice, uncooked
12 basil leaves, torn or chopped (or dried basil to taste)
Shredded FF or soy cheese, your choice of flavor
Heat olive oil in a large stockpot over medium-high heat. Add ground meat, salt and pepper. When meat is browned, add garlic, onion, bell pepper and bay leaf. Cook 7-8 minutes, or until veggies are tender. Stir in chicken broth/stock, tomatoes, and Italian seasoning (and basil if using dried) and bring to a boil. Stir in rice, return to boil, then lower heat to a simmer. Cover and cook 5 minutes. Remove from heat; remove cover. Fold in basil if using fresh. Remove bay leaf. Plate and top with cheese.
Serves 8
2 (14 oz) cans tomato sauce
1 c water
1 c wheat berries
Cooking spray (or healthy oil)
1 lb lean ground meat, your choice
1 medium onion, chopped
1 green bell pepper, chopped
2 cloves garlic, minced
10 oz package mushrooms, chopped
1 TBS Italian seasoning
1 tsp salt
1/2 tsp black pepper
1 c FF or soy grated cheese, your choice (I used TJ's soy mozzarella)
Bring tomato sauce, water, and wheat berries to a boil on stove top; reduce heat and simmer, covered, 2 hours. While cooking, brown ground meat in a large skillet sprayed with cooking spray (or healthy oil). Add onions, green pepper, garlic, and mushrooms. Cook until vegetables are tender. Combine all ingredients except cheese in a casserole dish. Bake at 350* for 10 minutes, then top with cheese and bake for another 5-10 minutes, or until cheese is bubbly.
Serves 6-8
-- WW Core Board
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