Indonesian Meatball Recipe

Indonesian Meatball recipe some of you have asked for. It is taken out of "More from the Gluten Free Gourmet" by Bette Hagman. I will first give you the recipe as written in the cookbook and then tell you how I modified it a little for what I like!! Here it goes:

Meatballs

* 2/3 pound lean ground beef
*1/3 pound lean ground pork
1/3 cup GF bread crumbs or GF cereal, crushed
1 1/2 teaspoons curry powder
1 tablespoon peanut butter
Salt and pepper to taste
1/2 teaspoon ginger (I use ginger powder for this part)
2 tablespoons GF soy sauce
1/4 teaspoon garlic salt
1 egg
**1 tablespoon dry milk powder
1 teaspoon prepared mustard powder
1 tablespoon sesame or peanut oil, for frying

Preheat oven to 350 degrees.

In a large bowl, mix together all ingredients except for the oil. Form into 3/4 inch balls. (I use a meatball scooper and it tends to make about 15-18 meatballs.) Heat oil in a heavy skillet and brown the balls, leaving room to move them around to keep them round. Cook only until the balls are browned and crusty. Remove the meatballs into a baking dish and fry the next batch.

When all the balls are done browning, bake for 45 minutes, covered with the Pinapple Sauce, if desired. (I tend to brush the sauce on each meatball generously and save the rest for serving. When I bake the meatballs with all of the sauce it tastes too sweet to me...but try it!! You may like it that way!!)

* I use 1 pound of ground turkey just because that's what I like. I use a little bit less bread crumbs because there's not that much fat in the turkey meat.
** I keep the dry milk out just because I can't find a dairy free substitute. The meatballs still taste fabulous without the dry milk!!

Pineapple Sauce

1 cup pineapple juice
2 tablespoons cornstarch
2 tablespoons lime juice
1/3 cup brown sugar
1 teaspoon grated fresh gingerroot
1/4 cup sake, dry white wine, or 7 UP (I use 7 UP)

Put the pineapple juice in a small saucepan. In a bowl, blend together the cornstarch, lime juice, brown sugar, and ginger. Add to the pinapple juice. Cook until clear and slightly thickened. (Mine never seems clear but you can tell a change in color). Remove from heat and add wine or 7 UP. Either pour over meatballs before baking or save to serve with the meatballs.

Tenderloin Steaks with Pepper Jelly Sauce

* Exported from MasterCook *

               Tenderloin Steaks with Pepper Jelly Sauce

Recipe By     :
Serving Size  : 4     Preparation Time :0:00
Categories    : Cooking Light 1995              Meats


 Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
 4          (4-ounce)  beef tenderloin steaks -- (1 inch thick)
    3/4      teaspoon  chili powder
    1/2      teaspoon  garlic powder
    1/2      teaspoon  coarsely ground pepper
    1/4      teaspoon  salt
    1/4      teaspoon  dried oregano
    1/4      teaspoon  ground cumin
 1           teaspoon  vegetable oil
    1/2           cup  no-salt-added beef broth
    1/4           cup  balsamic vinegar
 2        tablespoons  red jalapeño pepper jelly

Trim fat from steaks. Combine chili powder and next 5 ingredients
(chili
powder through cumin), and stir well. Rub chili powder mixture over
both
sides of steaks.

Heat oil in a large nonstick skillet over medium-high heat 2 minutes.
Add
steaks, and cook 4 minutes on each side or until desired degree of
doneness. Remove steaks from skillet; set aside, and keep warm. Add
broth,
vinegar, and jelly to skillet, and cook 5 minutes or until slightly
thickened, stirring frequently.

(serving size: 1 steak and 1 tablespoon sauce)

Source:
 "Cooking Light, Sept. 1995, page 124"
Copyright:
 "© Cooking Light"

                                   - - - - - - - - - - - - - - - - - -
-

Per Serving: 367 Calories; 27g Fat (66.7%
calories from fat); 21g Protein; 9g Carbohydrate; trace Dietary Fiber;
80mg Cholesterol; 356mg Sodium.  Exchanges: 0 Grain(Starch); 3 Lean
Meat;
0 Fruit; 3 1/2 Fat; 1/2 Other Carbohydrates.

Serving Ideas : Spoon sauce over steaks.

NOTES : This recipe was a 1993 National Beef Cook-Off winner in two
       categories: Best Indoor Recipe and Most Convenient Recipe. "My
       goal was to keep this recipe low-calorie, quick, and flavorful.
I
       used a dry rub instead of marinating, which gave the steaks a
       distinct flavor, and the recipe only takes about 20 minutes to
       prepare." — Frances C. Andrews Wilson, North Carolina.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 117 0 766

Onion Stuffed Sirloin with Mushroom Saute

Onion Stuffed Sirloin with Mushroom Saute
2 servings
Prep: 20 minutes
Grill: 14 minutes

Ingredients
1/2 of a small onion, thinly sliced and separated into rings
1 clove garlic, minced
1 tablespoon margarine or butter
1/8 teaspoon lemon-pepper seasoning or pepper
1 8-ounce boneless beef top sirloin steak, cut 1-1/2 inches thick
3/4 cup sliced fresh shiitake or other mushrooms
1 tablespoon margarine or butter
1 teaspoon cornstarch
1 teaspoon Worcestershire sauce
1/2 teaspoon instant beef bouillon granules
1 tablespoon dry red or white wine

Directions

1. For stuffing, in a small saucepan cook the onion and garlic
in margarine or butter until onion is tender but not brown.
Remove from heat. Stir in the lemon-pepper seasoning or pepper.
Set aside.

2. Make a pocket in the steak by cutting a deep horizontal slit.
Spoon the stuffing into the pocket. If necessary, secure opening
of the pocket with a wooden toothpick.

3. To grill, place steak on the rack of an uncovered grill.
Grill directly over medium-hot coals to desired doneness,
turning once. (Allow 14 to 18 minutes for rare, 18 to 22
minutes for medium, or 24 to 28 minutes for well-done).

4. Or, to broil, place steak on the unheated rack of a broiler
pan. Broil 4 to 5 inches from the heat to desired doneness,
turning once. (Allow 14 to 18 minutes for rare, 19 to 22 minutes
for medium, or 23 to 28 minutes for well-done).

5. Meanwhile, for mushroom sauce, in a small saucepan cook the
mushrooms in margarine or butter until tender. In a small bowl
stir together the cornstarch, Worcestershire sauce, bouillon
granules, and 1/2 cup water. Carefully add to the saucepan.
Cook and stir until thickened and bubbly. Cook and stir for
1 minute more. Stir in wine. To serve, cut steak in half.
Transfer steak halves to individual plates. Pour sauce over
steak. Makes 2 servings.

Menu Suggestion: Grill new potatoes to round out the meal.

Nutrition facts per serving:
Servings Per Recipe 2 servings
Calories 319, Total Fat 18(g), Saturated Fat 5(g), Cholesterol
76(mg), Sodium 504(mg), Carbohydrate 12(g), Protein 27(g)

*Percent Daily Values are base on a 2,000 calorie diet

Open-Faced Hot Roast Beef Sandwiches

Open-Faced Hot Roast Beef Sandwiches

1 (16 oz) pkg fully cooked beef pot roast
Cooking spray
1 garlic clove, minced
1 (12 oz) jar fat-free beef gravy
1 tsp chopped fresh rosemary
1 tsp ground black pepper
4 (l oz) slices sourdough bread, toasted

Remove beef from package, reserving juice; thinly slice beef.

Heat a large nonstick skillet coated with cooking spray over medium heat.
Add garlic, and cook 1 minute or until lightly browned, stirring constantly.
Add reserved juice, gravy, rosemary, and black pepper. Bring to a boil over
medium-high heat.

Add beef. Reduce heat and simmer, uncovered, 5 minutes. Serve over
sourdough bread.

Serves 4 (serving size: 3/4 cup beef and gravy mixture and 1 slice bread).
Exchanges: 1 Starch; 3 Lean Meat
Calories 255;Carbs 22g;Fat 5g;Fiber 1g;Protein 27g;Chol 60mg;Sodium 100mg

Weight Watchers Shortcut Cookbook

Crockpot Beef and Peppers 8 hours

Crock Pot Beef 'n Peppers

From the Kitchen of:  Debbie

     2  lb.  lean round steak
     2   green peppers, thinly sliced
     2  tbsp.  dried onions or ½ of a fresh onion finely chopped
     1  c.  beef broth
     2  tbsp.  low sodium soy sauce
     ½  tsp.  ground ginger
     1  clove  garlic, minced
     1  tsp.  Worcestershire sauce

  1. Cut the steak into serving size pieces. If you want you can brown the
meat in a small amount of hot oil before adding it to the crock pot.

  2. Place the sliced pepper rings in the bottom of the crock pot,
reserving a few to place on top of meat.

  3. Arrange the meat on top of the pepper being careful not to stack
one piece directly on top of another.

  4. Mix all other ingredients and pour over the meat and peppers.

  5. Cover and cook on low for 8 - 10 hours or on high for around 4 hours.

  6. Serve with mashed potatoes and vegetables. 

Apple and Onion Beef Pot Roast 6 hours

This recipe makes one of the best gravies I've ever tasted!

Ingredients

• 1 (3 pound) boneless beef sirloin tip roast, cut in half
• 1 cup water
• 1 teaspoon seasoned salt
• 1/2 teaspoon reduced sodium soy sauce
• 1/2 teaspoon Worcestershire sauce
• 1/4 teaspoon garlic powder
• 1 large tart apple, quartered
• 1 large onion, sliced
• 2 tablespoons cornstarch
• 2 tablespoons cold water
• 1/8 teaspoon browning sauce

Directions

1. In a large nonstick skillet coated with nonstick cooking spray, brown roast on all sides. Transfer to a 5-qt. slow cooker. Add water to the skillet, stirring to loosen any browned bits; pour over roast. Sprinkle with seasoned salt, soy sauce, Worcestershire sauce and garlic powder. Top with apple and onion. Cover and cook on low for 5-6 hours or until the meat is tender.
2. Remove roast and onion; let stand for 15 minutes before slicing. Strain cooking liquid into a saucepan, discarding apple. Bring liquid to a boil; cook until reduced to 2 cups, about 15 minutes. Combine cornstarch and cold water until smooth; stir in browning sauce. Stir into cooking liquid. Bring to a boil; cook and stir for 2 minutes or until thickened. Serve over beef and onion.

Footnotes

• 
  

Nutritional Analysis: One serving (3 ounces cooked beef with 3 tablespoons gravy) equals 173 calories, 6 g fat (2 g saturated fat), 69 mg cholesterol, 262 mg sodium, 4 g carbohydrate, trace fiber, 25 g protein. Diabetic Exchanges: 3 lean meat.

Beer Stroganoff

Beef Stroganoff


Please rate this recipe.
Ingredients
1-1/4 lbs flank, strip, rib eye, skirt or lean sirloin steak

1-1/2 tbsp canola oil

1 medium onion, chopped (about 2 cups)

1 lb mushrooms, sliced (about 4 cups)

1-1/2 cups defatted chicken stock

4 tbsp tomato paste

2 tbsp Dijon mustard or more to taste

1/2 tsp Worcestershire sauce or more to taste

Salt and freshly ground black pepper to taste

2 tsp sugar, optional

2 tbsp heavy cream

1/4 cup chopped fresh parsley for garnish, optional


Preparation
Remove fat from meat and slice into thin strips about 1/4 inch thick. If using flank steak, slice across the grain. Place 1/2 tbsp oil in a nonstick skillet and brown a few slices at a time on high heat, adding more oil as needed. Do not overcook; the meat should be juicy and slightly rare. As soon as the meat is browned, remove from the pan. Continue to brown all meat slices in this manner. Add onions and sauté until transparent, about 10 minutes. If the pan seems too dry, add about 1/4 cup water to prevent burning.

Add mushrooms and cook for a few minutes. Pour in chicken stock. Add tomato paste, mustard, Worcestershire sauce and salt and pepper to taste. Mix thoroughly, scraping the bottom of the pan to incorporate all of the browned bits into the sauce. Cook for 5 to 6 minutes to reduce the sauce and slightly thicken it. Taste. You may need to add sugar and a little more Worcestershire sauce or mustard. There should be a delicate blend of flavors. Return meat to sauce and add cream. Cook for 2 to 3 minutes without boiling to rewarm meat. Taste for seasoning again.

To serve: Place cooked egg noodles on each plate and serve stroganoff over noodles. Sprinkle with parsley.

Yield
Serves 4
Nutrition Facts
Nutrition information is provided as a resource. Values will vary depending on specific ingredients used.
Serving Size: 1
Number of Servings: Serves 4
Amount Per Serving:
Calories: 566 Calories from Fat: 250
Amount per Serving
% Daily Value*
Amount per Serving
% Daily Value*
Total Fat 27.76g
42%
Carbohydrates 36.94g
12%
Dietary Fiber 10.37g
41%
Saturated Fat 9.33g
46%
Calories 565.86kcal
28%
Cholesterol 83.89mg
27%
Protein 51.33g
85%
Sodium 588.44mg
24%
Calcium
2%
Iron
12%
Vitamin A
7%
Vitamin C
41%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Swiss Bliss 8-10 hours

From the Kitchen of:  Patricia

     2  pounds  roast (chuck or bottom round), cut 1-inch thick
     1  envelope  onion soup mix
     1  can  (4 oz.) sliced mushrooms, drained
     ½  medium  green pepper, sliced
     1  can  (20 oz.) tomatoes, drained and chopped, reserving
liquid
       salt and pepper to taste
     1  tbsp.  steak sauce
     1  tbsp.  cornstarch
     1  tbsp.  dried parsley flakes

Place meat in slow cooker and sprinkle with soup mix.  Add mushrooms,
green pepper slices, and tomatoes.  Sprinkle with salt and pepper.

Combine remaining ingredients and add enough water to make 1½ cups of
liquid.  Pour over meat and vegetables, and sprinkle with parsley flakes.
 Cover and cook for 8 to 10 hours.

Serves 4 to 6

Irish Stew

2 Tbsp. (30mL) vegetable oil

2 lbs. (908g) stewing beef, cut into 1" (2.5cm) cubes

1 14 1/2 Oz. (392g) low sodium beef broth

1 bay leaf

1 heaping capful Mrs. Dash® Garlic and Herb Seasoning Blend

4 medium onions, cut into quarters

6 medium carrots, cut into thirds

2 large potatoes, peeled and cut into small pieces

1 cup (240mL) frozen peas

Directions:

Heat oil in large saucepan and add beef, brown on all sides. Add beef broth, bay leaf and Mrs. Dash® Garlic and Herb Seasoning Blend. Cover and simmer for 1 hour, stirring occasionally.

Add onions, carrots and potatoes, simmer for another 30 minutes or until beef and vegetables are tender. Add peas to beef, continue cooking for another 10 minutes.

Remove bay leaf, serve hot.

NOTE: This could be made in the crockpot. Follow directions as above. Remove lid and add pea last 15 minutes.

Savory Pepper Steak 10 hours

Savory Pepper Steak

Source: Rival website

11/2 - 2	lbs.	beef round steak, about 1/2-inch thick
1/2	tsp.	salt
1/8	tsp.	pepper
1	med.	onion, chopped
2	lg.	green or red peppers, seeded and cut into 1/2-inch strips
	sm.	clove garlic, minced
1	can	whole tomatoes (16 oz.)
1	jar	Heinz fat free beef gravy
1	tbsp.	soy sauce
2	tsp.	Worcestershire sauce
		fluffy rice

Cut steak into strips. Combine salt and pepper; toss with steak strips to coat thoroughly. Add to Crock-Pot with onion, garlic and half of green pepper strips; stir. Combine tomatoes with beef base, soy sauce and Worcestershire sauce. Pour into Crock-Pot, moistening meat well. Cover and cook on low for 8 to 10 hours.

One hour before serving, turn on High and stir in remaining green pepper strips.

Serve gravy with Pepper Steak over hot fluffy rice.

Serves 4

Grandma Maronis Meatballs

Ingredients

• 1 pound ground chuck
• 4 ounces dried bread crumbs
• 4 large eggs
• 4 ounces whole milk
• 6 ounces grated Romano
• 3 ounces grated Spanish onion
• 2 ounces finely diced fresh garlic
• 2 ounces finely chopped fresh Italian parsley leaves
• 2 ounces finely chopped fresh basil leaves

Directions

Preheat oven to 350 degrees F. Spray a baking sheet with olive oil cooking spray.

Mix all ingredients thoroughly in large bowl. If mixture seems a little loose add more bread crumbs.

Roll meatballs loosely about the size of a golf ball and place on baking sheet. Place into preheated oven for approximately 35 to 40 minutes. Enjoy!

http://www.foodnetwork.com/recipes/throwdown-with-bobby-flay/grandma-maronis-meatballs-100-year-old-recipe-recipe/index.html

Grilled Steak With Garlic-Yogurt Marinade

My family loves this recipes and we shared it with practically the whole neighborhood after they smelled it cooking in our backyard.

SERVES 4 , 4 steaks

Change to: steaks US Metric

• 1
• 2
• 3
• 4
• 5

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Ingredients

• 1 cup plain yogurt
• 1/4 cup chopped fresh parsley
• 2 tablespoons lemon juice
• 1 tablespoon paprika
• 1 tablespoon minced garlic
• 1 teaspoon salt
• 4 (4-6 ounce) beef steaks
• 1/4 cup mayonnaise

Directions

1. In small bowl mix yogurt, parsley, lemon juice, paprika, garlic and salt.
2. Divide mixture in half. Place steaks in mixture and place all in a ziplock bag. Turn to coat.
3. Refrigerate at least 1 hour or overnight.
4. Stir mayonnaise into remaining mixture; cover and refrigerate.
5. Remove steaks from marinade; discard marinade. Grill steaks over medium heat for 7-10 minutes per side, for medium rare.
6. Serve with remaining sauce.

SOURCE: http://www.recipezaar.com/Grilled-Steak-With-Garlic-Yogurt-Marinade-195666

Southwestern Beef

Southwestern Beef

1 onion, chopped
2 1/2 lb. or so beef roast, trimmed of fat but left whole (I used a rump roast)
1 heaping tsp. chili powder
1 heaping tsp. garlic powder
1 heaping tsp. cumin
1 heaping tsp. Kosher salt
2 bell peppers (you can use 2 green bell peppers or mix it up a little with red, yellow, or orange; just make sure one is green. I only used 1 green), chopped
1 14 1/2 oz. can Mexican-style diced tomatoes OR 1 can of Rotel tomatoes (regular or mild, depending on your preference)
Small flour tortillas
Desired toppings: salsa or pico-de-gallo, guacamole, sour cream, shredded cheese, chopped cilantro, etc. (I just did pico and guac)

Place chopped onion in the bottom of the slow cooker.
Combine seasonings in a small bowl and then rub seasoning mixture all over the roast. (I had some leftover) Place roast over onions, top with chopped peppers,
and then pour the canned tomatoes on top of everything.(I just spooned mine over the roast) Cook on high for 5-6 hours or low for 8-9 hours then shred the meat with two forks. Then serve with desired toppings!

FREEZER MEAL INSTRUCTIONS: Place tomatoes in the bottom of a freezer safe container. Place green peppers on top of tomatoes, then the seasoned roast, then the onions. When ready to cook, invert the container so the tomatoes are on top and cook 1-2 hours longer than the original recipe states. Or make ahead and freeze the cooked meat.

Marinated Flank Steak
(Makes 4-6 servings)

2-3 pound flank steak or London Broil
2 T balsamic vinegar
2 T fresh lemon juice
1 T Dijon mustard
1 T Worcestershire sauce
1 T finely minced fresh garlic
1/2 tsp. dried oregano
1/2 tsp. dried basil
1/2 tsp. dried thyme
1 tsp. smoked paprika or paprika
1/4 cup olive oil

Combine balsamic vinegar, lemon juice, Dijon, Worcestershire sauce, garlic, and spices, then whisk in olive oil.

Trim the flank steak so there is not a lot of visible fat. Then make small scores about 1/4 inch deep and 1/4 inch apart on both sides of the meat. (This allows the marinade to penetrate more, but it's optional.) Place meat in a ziploc bag, using the smallest size you can fit it into. Pour marinade mixture over meat, then marinate in refrigerator 8-24 hours.

To cook, take meat out of the refrigerator, drain off marinade, and let it come to room temperature while you preheat grill to high heat. (you can rinse the bag in warm water if your in a hurry.) Turn grill to medium-high or let coals cool down before you put the meat on. If using a meat thermometer , cook to a temperature to 130F. If using instant read meat thermometer, start checking temperature after you turn the meat and cook to 130F. I turned the meat after about 6 minutes, and my flank steak reached this temperature in about 11 minutes, but cooking time will depend on how hot the grill is, the size of your steak, and the temperature of the meat when you start. The meat will continue to cook as it rests, so it's best to remove from the grill when it's underdone rather than overdone.

When meat reaches that temperature remove from the grill and let rest 5-10 minutes for smaller pieces or 10-15 minutes for larger pieces. Cut meat into thin slices across the grain and serve immediately.

Asian Beef and Noodles

Asian Beef & Noodles

8 oz. hamburger or turkey, ground
1/2 cup thinly sliced green onion [or regular one
1 1/2 cups water
1 [3oz.] pkg. Oriental flavor instant Ramen noodles
2 cups frozen Oriental stir-fry veg. mix thawed o
 whatever veggies you have on hand
1/4 tsp. ground ginger

In a large skillet sprayed with butter-flavored cooking spray, brown
meat
and 1/4 cup onion. Stir in water, Ramen noodles & seasoning packet. Add
vegetable mix & ginger. Mix well to combine. Lower heat, cover and
simmer
for 10 min., stirring occasionally.
When serving, top each with 1 tbs.
green
onion. The veg. are 1/2 of a 1 lb. bag.

If you need you could cut that
down
to 1 cup. Use what ever onion you have at home. I don't put the green
onion
on at the end and I use regular onion or onion flakes. This is really
good..

Balsamic Flank Steak

Flank Steak
1 lb. flank steak
1/4 cup balsamic vinegar
1/2 cup low-sodium soy sauce
2 tbsp Worchestershire sauce
1 tbsp dry mustard
black pepper
minced garlic clove

Combine all the ingredients and marinate the flank steak for
24 hours. Grill or broil until done to your liking. Slice across
the grain in thin slices. Serves 4.

Mexi Beef Casserole Freezer Recipe

Mexi Beef Casserole Freezer Recipe

1 pound ground beef
1 15-oz can sweet corn, drained
1 cup mild, chunky salsa
1/4 cup sliced black olives
1 pkg cooked egg noodles
1 15-oz can black beans, drained and rinsed
1/4 cup taco sauce
1 package taco seasoning mix
1/2 cup tomato sauce

Cook egg noodles according to instructions, drain. Meanwhile, brown beef in a skillet until brown and fully cooked. Drain any grease. In a bowl, combine all ingredients, then pour into a freezer container or a 9x13 baking dish. Freeze (may want to allow it to come down to room temperature before placing in freezer)

On cooking day, thaw completely in fridge (take it out the night before or morning of). In a preheated 325F oven, cook for 30-45 minutes, or until bubbly and completely hot throughout. Serve!

Chimichangas

Rating-5
Healthy Exchanges Food Newsletter, October 1997, pg. 7. This were excellent. However, I put a half cup of meat mixture per one tortilla and only used 4 tortillas instead of 8. This brought down the starch exchanges. And they were awesome. I made them with Whole Wheat La Tortillas, that were only 50 calories per a tortilla.

Chimichangas

Source of Recipe

JoAnna M. Lund

Recipe Introduction

These are as authentic as any chimichangas found in any Mexican restaurant in any town in America! I often wonder if other cultures shake their heads in disbelief on how we American can totally change their traditional foods or if they ask, "Why didn't we think of that?"

List of Ingredients

• 8 ounces ground 90% lean turkey or beef
  
• 1/2 chopped onion
  
• 1/2 teaspoon minced garlic
  
• 1 cup chunky salsa (mild, medium or hot)
  
• 1 teaspoon JO's Chili Seasoning
  
• 8 (6-inch) flour tortillas
  
• 1/4 cup Land O Lakes no-fat sour cream
  

Instructions

1. Preheat oven to 475 degrees. Spray a 9-by-13-inch baking dish with olive oil-flavored cooking spray. In a large skillet sprayed with olive oil-flavored cooking spray, brown meat and onion. Stir in garlic, 1/2 cup salsa, and JO's Chili Seasoning. Lower heat and simmer for 5 minutes. Spoon 1/4 cup meat mixture into center of each tortilla. Fold 2 sides over filling, then fold ends into center. Place seam side down in prepared baking dish. Lightly spray tops with butter-flavored cooking spray. Bake for 12 to 14 minutes or until golden brown. For each serving, place a chimichanga on a serving plate, spoon 2 tablespoons salsa and 1 tablespoon sour cream over top.
   

Final Comments

Each serving equals:
HE: 2 Bread, 1 1/2 Protein, 3/4 Vegetable, 15 Optional Calories
**********************************************************
276 Calories, 8gm Fat, 15gm Protein, 36gm Carbohydrate,
547mg Sodium, 167mg Calcium, 2gm Fiber
**********************************************************
DIABETIC: 2 Starch, 1 1/2 Protein, 1 Vegetable

"Healthy Exchanges Food Newsletter, October 1997, pg. 7"

Southwest Skillet Ragu

In this recipe, we throw the dry pasta into the meat sauce toward the end instead of cooking it separately. This allows the pasta to absorb the flavors of the sauce and also releases starch into the sauce, which helps thicken the sauce and pull everything together. If you find you don't like this texture, feel free to cook the pasta separately and add it at the very end along with the cheese!

Southwest Skillet Ragu
Serves 6-8

1 – 1.5 pounds of ground beef
1 large onion, chopped
1 red (green, orange, or yellow) pepper, chopped
1/2 container mushrooms quartered
1 28-ounce can diced tomatoes with juices
2 tablespoons chili powder
1 tsp cumin
1/2 teaspoon salt (plus additional to season to taste)
1/2 tsp cayenne (optional)
1 cup elbow macaroni
1/2 cup water (as needed)
1 cup shredded cheddar cheese

Heat a teaspoon of olive oil over medium-high heat in a wok or skillet that will be deep enough to hold everything. Add ground beef and cook until no longer pink (about 8 minutes).

Stir in the onions and mushrooms, and cook until the onions are soft and slightly translucent (about 5 minutes). Add the peppers, spices, and salt, and continue to saute until veggies are mostly cooked (about 3 minutes).

Add tomatoes with their juices and bring to a boil. Add the pasta. Let the water come back to a boil and then reduce the heat. Allow everything to simmer for about 10 minutes until the pasta isel dente and the veggies are cooked through. (If it looks like the liquid is gone before the pasta is cooked, pour in another half cup of water.)

Sprinkle the cheese over the top and stir until the cheese is melted and gooey. Spoon into individual bowls, top with an extra sprinkle of cheese, and serve!

SOURCE: http://www.thekitchn.com/thekitchn/pasta/recipe-southwest-skillet-ragu-045258

Pot Roast Soup

I have really started using my crock pot lately. Last night we 
had Pot Roast Soup from Potful pg 125. It was very good.
 We had a roast on Sunday and I used the leftover meat and
 gravy for this soup.

 The roast I also cooked in the crock. 1 can of beef broth, 1 can golden mushroom soup and 1 roast.

Pot Roast Soup, serves 6

1 1/2 c diced cooked lean roast beef
1 1/2 c sliced carrots
1 c chopped celery
1/2 c chopped onion
2 c diced raw potatoes
1 (10 3/4 ox) can Healthy Request Tomato Soup
1 teaspoon dried parsley flakes
3/4 c hot water (I just use the juice from the roast)
1/8 teaspoon black pepper
1 (12 oz) jar Heinz Fat Free Beef Gravy

Spray a slow cooker container w butter-flavored cooking spray.
 In prepared container, combine roast, carrots, celery, onion
 and potatoes. Stir in tomato soup, parsley, water & pepper.
 Add gravy. Mix well to combine. 

Cover & cook on LOW for 6-8 hours. Mix well vefore serving.

HE 1 1/3 Protein, 1 Vegetable, 1/3 Bread, 1/2 Slider, 
15 Optional Calories

172 Calories, 4 gm Fat, 13 gm Protein, 21 gm Carbohydrate, 595 mg
 Sodium, 25 mg Calcium, 2 gm Fiber

Diabetic - 1 Meat, 1 Vegetable, 1 Starch/Carbohydrate