BEEFY TOSTADA PIE

Enchilada Pie (3)

1 lb 96% lean ground beef
1 1/2 c chopped onions or 1 (14.4oz) pkg Birds Eye frozen Pepper Stir-Fry
1 tsp chili powder
1 tsp ground cumin
2 cloves garlic, minced
8 oz tomato sauce
1 c sliced black olives
4 flour tortillas ( I used Azteca 10 inch)
2 c shredded cheddar cheese

Cook first 5 ingredients in skillet over medium heat until meat is browned. Stir in tomato sauce; heat through. Stir in black olives. Coat 9X9 inch baking dish with non-stick spray. Lay one tortilla on bottom of dish. Top with layer of meat sauce then cheese. Top with another tortilla and repeat layers ending with cheese on top. Cover with foil and bake at 350 degrees about 30 minutes. Let stand about 5 minutes before cutting into squares. Serve with salsa, low-fat sour cream and whole grain tortilla chips and a big salad.

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SECRET MEATBALL RECIPE

MEATBALLS

MUST TRY!  ONE OF THE WAYS I’M FIGHTING HIGH CHOLESTEROL!  Here is my really great recipe for super protein, low fat meatballs (I also make into burgers to cook on the grill)!

1# 96% lean ground beef
1 (15oz) can lentil beans – drained just a bit
1 envelope onion soup mix (I use Lipton or Great Value)
1 tsp instant beef bouillon and seasoning (herb ox)
2-3 Tbsp minced garlic cloves
1/2 cup quinoa prepared according to directions
3 eggs (or egg substitute equivalent to 3 eggs)
1 tsp Italian seasoning

Mix all ingredients in a large mixing bowl and let sit in refrigerator for about an hour (the quinoa will absorb extra liquid and make for more solid burgers and meatballs that hold together).  Fashion into 2 good sized burgers (to freeze for later grilling) and 20 large meatballs.

Bake meatballs at 375 degrees 20-25 minutes until browned and firm.  I usually freeze and add to my homemade sauce as needed!

**Sometimes I add a tsp of cumin or chili powder to spice them up, or if I’m thinking of beef stroganoff with Swedish meatballs, I add a tsp of ground all spice!

ENJOY AND BE HEALTHY!

MEAT & POTATOES MAN LOWERS CHOLESTEROL! CELEBRATE WORLD HEART DAY!

WE WERE ABLE TO LOWER MY HUSBAND’S TOTAL CHOLESTEROL BY 20 POINTS OVER THE PAST YEAR AND HE IS A MEAT AND POTATO MAN! Yes, we ate more fish (grilled and cooked with a variety of spices), less chuck roast (20gm fat/serving) changed to tender chuck (3gm fat/serving), more beans and lentils added to ground beef dishes and using 96% lean beef (like meatballs, meatloaf, tacos, chili), haven’t seen a hot dog, bologna, salami, bacon or sausage – but like turkey sausage!  Milk products are all low fat and fresh fruits and vegetables are always “half the plate”! Whole grains are staples. A stick of butter lasts for months.  Sweet treats are not in the house unless we’re having company but I still try for something as healthy as possible.  I don’t use artificial or “lite” products but use just a little of the real thing – seems to work!  I don’t like the idea of cholesterol lowering medicines so give this a shot!  AND DON’T FORGET TO EXERCISE DAILY! 

JUST AN ASIDE:  My Mom had a cholesterol level over 300 for much of her adult life, yet when she was developing dementia and they checked her arteries for plaque, the doctors said “she has the arteries of a 16 year old!”  Not to make light of cholesterol but your gene pool, diet, environment and life style have a strong influence on developing heart disease!  Mom died at the age of 88 and four days of old age!

MEATLOAF, MEATBALL, HAMBURGER PATTY RECIPE:

1 pound 96% lean ground beef
1 (15oz) can organic lentil beans
1 cup cooked quinoa (1/2 cup dry cooked according to directions)
1 pkt (1.25oz) Onion Recipe Soup & Dip Mix

In large bowl combine ingredients. Refrigerate about an hour to allow quinoa to absorb some of the liquid. Then shape into loaf, balls or patties. Cook loaf in 350 degree oven for about 40-45 minutes. Cook balls in 350 degree oven about 20 minutes. Grill patties about 10 minutes a side.

*Sometimes I add worcestershire sauce and/or ketchup for a little different flavor.

FOR TACOS BROWN 96% LEAN GROUND BEEF WITH A CAN OF LENTILS AND ADD YOU FAVORITE TACO SEASONING – NO ONE WILL KNOW THE LENTILS ARE THERE!

 

Choose

Once in a While

Avoid

Meat, poultry, fish, and shellfish—up to 6 ounces/day
  • Lean meats without visible fat
  • Poultry with skin removed
  • All fish
  • Shellfish
  • Fatty meats
  • Duck
  • Liver
  • Sausage
  • Bacon
  • Processed meats
Dairy products—two or more servings/day; three or four servings for pregnant or breastfeeding women
  • Skim and 1% milk
  • Low-fat yogurt
  • Low-fat cheese
  • Low-fat cottage cheese
  • 2%-fat dairy products
  • Part-skim cheese
  • Imitation hard cheese
  • Lite cheese
  • Whole milk
  • Cream
  • Half-and-half
  • Whipped cream
  • Whole-milk dairy products
Eggs
  • Egg whites
  • Cholesterol-free egg substitutes
  • Egg yolks—three or four/week
Fats and oils—5-8 teaspoons/day
  • Olive oil for cooking
  • Canola oil for baking
  • Spreads that are trans-fat free
  • Most nuts
  • Seeds
  • Avocados
  • Olives
  • Peanut oil
  • Trans fat
  • Saturated fat
  • Lard
  • Bacon fat
  • Coconut
  • Palm and palm kernel oil
Breads, cereals, pasta, rice, dried peas, and whole beans—six or more servings/day
  • High-fiber grains—3 grams of fiber or more/serving, including:
  • Cereals
  • Breads
  • Pastas
  • Crackers
  • Rice
  • Starches
  • Commercial baked goods, including:
  • Waffles
  • Muffins
  • Quick breads
  • Pancakes
  • Danish
  • Croissants
  • Doughnuts
  • Products made with saturated/trans fat oils
Fruits and vegetables—five or more servings/day
  • Low-sodium fruits and vegetables:
  • Fresh
  • Frozen
  • Dried
  • Canned
  • Canned fruit in heavy syrup
  • Coconut
  • Creamed vegetables
  • Vegetables with sauces
Sweets and treats—limit to one or fewer servings/day
  • Sorbet
  • Ices
  • Low-fat yogurt
  • Hard candy
  • Gummy candy
  • Gingersnaps
  • Plain popcorn
  • Pretzels
  • 100% fruit juice
  • Tea
  • Coffee
  • Homemade cakes, cookies, and pies
  • Ice milk
  • Pudding
  • Commercial granola bars
  • Ice cream
  • Chocolate
  • Commercial chips and snacks
  • Store-bought desserts
  • Candy

SO EASY STUFFED PEPPERS

Stuffed Peppers (4)

MAKING THESE IN THE CROCK POT KEEPS THE HEAT DOWN ON THESE HOT SUMMER DAYS!

4 green peppers (mine were small so I used 5)
1 pound 96% lean ground beef
1 (15oz) can lentils slightly drained
1/2 onion, diced
1 garlic clove, minced
1 cup uncooked instant brown rice
1 cup frozen peas
1 1/2 cups spaghetti sauce, divided
4 oz shredded cheddar cheese

Remove tops, core and seed peppers. In medium bowl mix remaining ingredients with 1 cup spaghetti sauce and cheese. Fill peppers with mixture. Pour 1/2 cup spaghetti sauce plus 1/2 cup water into slow cooker. Stand pepper upright in slow cooker and cover. Cook on LOW 5-7 hours (HIGH 2 1/2-3 1/2 hours).

I like them with extra sauce and grated parmesan cheese!