RSS Feed

Tag Archives: beef


Posted on

  • 8 oz cooked 80% lean ground beef, drain fat   
  •   1 cup(s) cooked frozen corn kernels   
  • 1 tsp ground cumin   
  • 1 tsp garlic powder   
  •   1/4 cup(s) (chopped) uncooked onion(s), cooked   
  • 1 tsp kosher salt   
  • 1 Tbsp Worcestershire sauce   
  • 1 Tbsp red wine vinegar   
  •   14 oz canned black beans, rinsed and drained   
  • 24 item(s) wonton wrapper(s)   
  • 1 cup(s) low fat shredded cheddar cheese   
  •   3 cup(s) (chopped) lettuce, shredded   
  •   2 medium fresh tomato(es), diced   
  • 8 oz light sour cream   
  •   14 oz Tomatoes, Diced, Fire Roasted, In Tomato Juice   

Pre-heat the oven to 350F. Brown meat with onions. Drain any fat. Once the meat mixture has cooked, add the cumin, garlic powder, onion powder, salt, Worcestershire sauce, red wine vinegar, and fire-roasted tomatoes to the skillet and cook for an additional 15 minutes. Reserve the mixture. Spray a 12-cup muffin tin with cooking spray and lay two overlapping wonton skins in each compartment. Bake in the oven until slightly crispy. They do not need to be fully cooked at this time, because they will go back in the oven to be baked a second time. Distribute the cooled meat mixture evenly among the cups of the muffin tin. Sprinkle cheese on top of each cup. Place back into the oven for an additional 12 minutes, until the cheese is melted and bubbling. To serve, carefully plate 3 cups on each plate, and garnish them with the lettuce, tomatoes, and a dollop of light sour cream.

8 servings. 7 WW Points+


Easy Crockpot Veggie Beef Soup

Posted on

32 ounces beef broth
24 Ounces crushed tomatoes
5 each new potato, peeled and cut into pieces
1 1/2 cups baby carrots
1 1/2 cups pearl onions
1 cup okra, frozen, chopped
3/4 pound beef sirloin steak, cut into bite-sized pieces
1 tablespoon Italian Seasoning
salt and pepper, to taste
2 each bay leaves, whole

Place veggies in crockpot. Add pieces of steak. Pour in beef broth and crushed tomatoes. Add in 6 ounces of water. Add seasonings and bay leaves. Cook on high for 5 hours.

Note: You can always add more veggies…it only ups the calories minimally and you get lots of benefits. I would stay away from starchy veggies, though, such as corn. Starches turn into sugar when they hit your body.

Serves 8.

Per Serving (excluding unknown items): 241 Calories; 7g Fat (24.0% calories from fat); 18g Protein; 28g Carbohydrate; 5g Dietary Fiber; 31mg Cholesterol; 822mg Sodium.

Exchanges: 1 Grain(Starch); 2 Lean Meat; 2 1/2 Vegetable; 1/2 Fat.

Cottage Pie

Posted on


1 cup mashed potato flakes
3 cups cauliflower flowerets
1 1/2 teaspoons whipped butter
1/4 teaspoon salt and pepper
1/8 teaspoon nutmeg
1 pound lean ground beef
2 cups mushroom, chopped
1 cup onion, chopped
1/2 cup beef gravy
3/4 cup reduced fat cheddar cheese, shredded

1. Preheat oven to 375. Spray an 8-in. by 8-in. baking pan with nonstick spray.

2. In a large microwave-safe bowl, thoroughly mix mashed potato flakes with 1½ cups hot water. Add cauliflower and mix well. Cover and microwave for 5 minutes. Stir, re-cover, and microwave for 5 more minutes, or until potatoes have thickened and cauliflower is hot and soft. Add butter, ? tsp. salt, ? tsp. pepper and nutmeg. Thoroughly mash and mix.

3. Bring a large skillet sprayed with nonstick spray to medium-high heat. Add beef, mushrooms, onion, and remaining ? tsp. each salt and pepper. Cook, stir, and crumble beef about 6 minutes, until the beef is cooked through and the veggies are softened. Add the gravy, and stir well.

4. Transfer mixture to the baking pan. Evenly top with potato mixture.

5. Bake until topping has lightly browned, 30 – 35 minutes.

6. Sprinkle with cheese, and bake until melted, about 2 minutes.

Serves 5.

Per Serving (excluding unknown items): 356 Calories; 22g Fat (54.6% calories from fat); 24g Protein; 16g Carbohydrate; 3g Dietary Fiber; 74mg Cholesterol; 406mg Sodium.

Exchanges: 1/2 Grain(Starch); 3 Lean Meat; 1 1/2 Vegetable; 2 1/2 Fat.

The Ruby Burger

Posted on

OK…This is my FAVORITE burger E-V-E-R! It is the burger I grew up eating. My grandmother, Ruby, made it for me from the time I could eat real food. I will choose this over filet mignon any day of the week! I could eat it each and every day and never tire of it. The thing is the calories. I have tried to get them down and no matter what, they’re still high. So here is the burger recipe with lean ground beef and it still comes in at 600+ calories. I could use less meat and I am ok with that. I just need the essence of the meat. The star of the show is the kraut, cheese and sauce blend. The meat “flavors” believe it or not.  So extra kraut, which is not that high in calories, the same cheese and sauce and a little meat maybe? Or I am thinking of trying Quorn burger patties and seeing how that works. I love their products so that might be a really good idea. Their “chicken” patties taste absolutely like chicken. So maybe their burgers will be good?

kraut burger

1 pound ground beef, extra lean
1 tablespoon olive oil
salt and pepper, to taste
1/2 cup ketchup
1/2 cup yellow mustard
14 ounces sauerkraut
4 ounces sharp cheddar cheese
1 large onion, sliced
4 each hamburger bun

1. Divide meat into 4 patties. Place in non-stick skillet with olive oil. Salt and pepper to taste. Cook meat until desired doneness.

2. While the meat is cooking, mix ketchup and mustard until well blended.

3. Place sauerkraut in pot and heat thoroughly until most liquid is gone.

4. If you’d like the hamburger buns toasted, you can do so. Begin assembly of burgers by putting sauce mixture on inside of bun on both sides. Place burger down, sauerkraut, cheese, and onion.

4 servings

Per Serving (excluding unknown items): 669 Calories; 36g Fat (48.2% calories from fat); 37g Protein; 51g Carbohydrate; 8g Dietary Fiber; 108mg Cholesterol; 1884mg Sodium.

Exchanges: 1 1/2 Grain(Starch); 4 Lean Meat; 3 1/2 Vegetable; 4 1/2 Fat; 1/2 Other Carbohydrates.

Crockpot Goulash

Posted on

Crockpots are lifesavers! They help get good food on the table for families who are busy. Below is a recipe which I put together from several different recipes. Not tested, but I think it will work.

1 pound chuck roast, cut into bite-sized pieces
2 whole onions, diced
2 each carrots, cut into bite-sized pieces
2 cloves garlic, diced
1/2 teaspoon salt
1/2 teaspoon pepper
14 ounces crushed tomatoes
2 tablespoons tomato paste
1 tablespoon brown sugar
2 teaspoons Worcestershire sauce
1/2 cup water
2 tablespoons paprika
2 each bay leaves, whole
1/4 cup all-purpose flour
1/2 cup water
1/4 cup light sour cream

1. Add the meat, onion, carrots and garlic to your crockpot. Sprinkle with salt and pepper. In a small bowl, stir together the crushed tomatoes, tomato paste, Worcestershire sauce, brown sugar, water and paprika and pour it over the meat mixture. Add bay leaves. Cook on low for 8 to 9 hours. Remove bay leaves.

2. Get out a small bowl and whisk together the flour, water and sour cream. Stir it into your cooked beef mixture and cook it uncovered on high for 15 to 20 minutes. You’ll notice that the sauce will start to thicken.

Notes: If you want to make this into a stew, just add some diced potatoes and some frozen veggies such as okra! You may have to just add more crushed tomatoes and more salt and pepper. No big deal! Recipes are meant to be fun!

Serving Ideas: Serve over noodles or rice. Serve with mashed potatoes. Serve with polenta. Serve with a piece of cornbread.

Serves 6.

Per Serving (excluding unknown items): 245 Calories; 13g Fat (45.3% calories from fat); 15g Protein; 19g Carbohydrate; 4g Dietary Fiber; 44mg Cholesterol; 377mg Sodium.

 Exchanges: 1/2 Grain(Starch); 2 Lean Meat; 2 Vegetable; 1 1/2 Fat; 0 Other Carbohydrates.


One Pot Beef Stroganoff

Posted on

One pot? Not too difficult? Yum!

beef stroganoff

beef stroganoff

2 pounds stew meat, cut into bite-sized pieces
2 cups mushroom, cut into pieces
2 tablespoons olive oil
1 clove garlic, minced
1 can beef broth
3 cups water
4 cups egg noodles
1/4 teaspoon black pepper
1 package onion soup mix
1 package frozen peas
1/2 cup half-and-half, fat free
1 teaspoon cornstarch
1/4 cup light sour cream

1. Cut meat into bite size pieces. In Dutch oven heat olive oil. Add in meat and mushrooms and garlic. Cook over medium high heat, stirring occasionally, until meat is brown (10 to 12 minutes). Remove meat mixture and allow to drain on paper towels.

2. Add broth, water pepper, onion powder, soup mix, and pasta. Reduce heat simmer, stirring occasionally for 10 to 15 minutes until noodles are done (15 to 20 minutes). Add meat back into mixture.

3. Combine corn starch and half and half. Stir into beef noodle mixture and simmer until slightly thickened. Also add sour cream.

4. Serve!

Suggestions: If you like herbs, add some rosemary, thyme, or parsley. It goes well with something like this!

Serves 8.

Per Serving (excluding unknown items): 495 Calories; 26g Fat (51.1% calories from fat); 37g Protein; 20g Carbohydrate; 1g Dietary Fiber; 132mg Cholesterol; 963mg Sodium.

Exchanges: 1 Grain(Starch); 4 1/2 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 2 Fat; 0 Other Carbohydrates.

Note: If you want to tone down the meat in this stroganoff and still get the “stroganoff-effect” you can use Portobello and/or meat crumble substitutes. Or just reduce the amount of beef and use extra mushrooms and maybe use pearl onions.