City Angel

Prep time: 5 minutes | Cook time: 4 hours in crock pot on low

Top this hearty chili with chopped scallions, reduced-fat sour cream, avocado or grated reduced-fat cheddar cheese. (Phase 1)

1/2 tablespoon extra-virgin olive oil
1 pound lean ground beef
2 1/2 teaspoons chili powder
1 teaspoon ground cumin
1/2 small onion, thinly sliced
1 1/2 garlic cloves
1 (28-ounce) can no salt diced tomatoes (with juice)
1 (15-ounce) can kidney beans, rinsed and drained
1 can chickpeas rinsed and drained
2 cans mushrooms no-salt added
1 tbls worcestershire sauce
freshly ground black pepper to taste

Heat oil in a large heavy pan. Add onion and beef, cook until browned and drain fat.

Add all ingredients, including beef, to crock pot. Cook on low for four hours.

Season to taste with salt and pepper and serve hot.

Nutritional information
Per (1 1/2 cup) serving:
350 calories
15 g fat (4.5 g sat)
25 g carbohydrate
30 g protein
8 g fiber

Traditional Lasagna
A forever favorite – serves 8.

Meat Sauce:
1 1/2 lb. lean ground beef
1 cup diced onions
1 garlic clove, minced
1-19 oz. can Italian tomatoes
1-14 oz. can tomato sauce
1 – 5 1/2 oz. can tomato paste
1/2 cup red wine
2 Tbsp. Worcestershire sauce
salt and pepper to taste
1 tsp. basil
1 tsp. oregano

8 lasagne noodles, cooked according to package directions
2 cups light ricotta
1 lb. Shredded part-skim mozzarella cheese
Baby spinach

Brown beef, onions, and garlic. Drain off fat. Add tomatoes, tomato sauce, paste, wine, Worcestershire sauce and seasonings. Cover and simmer for 1 hour. In a 9″x13″ pan, layer noodles, 1/2 of the ricotta cheese, 1/2 of the meat sauce, and spinach. Repeat layers. Sprinkle top layer of noodles with Mozza and bake at 350 F. for 40 minutes. Let sit for 10 minutes before serving. The meat sauce may be served over any cooked pasta.

Mexican meatloaf
Serves 6
Freezer friendly
1 spray(s) cooking spray 
1/2 pound(s) raw lean ground beef 
1/2 pound(s) uncooked ground turkey breast 
2 large egg white(s) 
2 oz cornbread stuffing dry mix, (about 1 cup) 
1 medium onion(s), chopped 
1/2 tsp chili powder 
1/4 tsp Ground Cumin Seed
125g (4 oz) canned green chili peppers, diced 
250g (8 oz) canned enchilada sauce 
Preheat oven to 375°F. Coat a broiler pan with cooking spray.
In a large bowl, mix beef, turkey, egg whites, stuffing mix, onion, chili powder, cumin, chilies and half of enchilada sauce together. Shape into an oval with your hands and place on prepared broiler pan.
Cook for 1 hour, top with remaining enchilada sauce and bake for 5 minutes more. Slice into 6 pieces and serve.


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