Recipe By :Betty Crocker's Low-Fat
Serving Size : 6
1 pound extra-lean ground beef
1/2 cup chopped onion (about 1
1 medium )
2 cups beef broth
2/3 cup uncooked barley
2 teaspoons chopped fresh or
1/2 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon pepper
1 can whole tomatoes -- (16 ounces)
undrained
1 can sliced water -- (8 ounces)
chestnuts -- undrained
1 package frozen -- (10 ounces)
mixed vegetables
Heat oven to 350 degrees. Spray 10-inch nonstick skillet with nonstick
cooking spray. Cook ground beef and onion in skillet over medium heat,
stirring occasionally, until beef is brown; drain. Mix beef mixture and
remaining ingredients except frozen mixed vegetables in 3-quart casserole;
break up tomatoes. Cover and bake 30 minutes. Stir in mixed vegetables.
Cover and bake 30 to 40 minutes longer or until barley is done.
6
SERVINGS (ABOUT 1-1/3 CUPS EACH)
Per serving: 25 Calories (kcal); trace Total Fat; (2% calories from fat); 4g Protein; 2g Carbohydrate; 0mg Cholesterol; 517mg Sodium Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates
Beef Burger With a Twist
Recipe By :Womans Day Low-Fat Meals, Summer 97
Serving Size : 6
1 1/2 pound extra-lean ground beef
1/3 cup sweet vermouth
1/4 cup lightly packed fresh basil -- minced
1/4 cup red onion -- minced
1/3 cup unseasoned bread crumbs
8 sun-dried tomatoes
--soaked in hot water about 3 minutes
--until softened -- finely minced
2 tablespoons nonfat italian salad dressing
2 teaspoons garlic salt
vegetable oil
--for brushing on grill
6 hamburger buns
--or rolls
6 slices red onion -- optional
basil leaves -- optional
1. Prepare grill according to manufacturer's instructions. In medium bowl, combine all ingredients. Shape mixture into 6 patties.
2. Brush the grill with vegetable oil. Grill burgers 5 to 8 minutes on each side, or until cooked through.
3. Serve on hamburger buns. Top with red onion and basil, if desired.
Per serving: About 633 cal, 36g pro, 71g car, 24g fat, 34% cal from fat, 78mg chol, 2,631 mg sod, 10g fiber.
Per serving: 218 Calories (kcal); 3g Total Fat; (11% calories from fat); 6g Protein; 40g Carbohydrate; 0mg Cholesterol; 1056mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates
Serving Size : 4
1 lb lean ground beef
1/4 cup chopped onions
1/4 cup flour
1 teaspoon beef bouillon powder
3/4 teaspoon salt -- to taste
black pepper -- to taste
1/4 teaspoon garlic powder
1/4 teaspoon onion powder (optional)
cayenne powder -- to taste
1/2 teaspoon Worcestershire sauce
2 1/4 cups milk
1. In a large skillet over medium heat, brown the ground beef and onion.
2. Stir in the flour, granulated bouillon, salt, pepper, and garlic and onion powders (and cayenne, if using).
3. Saute all together until flour is absorbed, about 5 minutes.
4. Gradually stir in the Worcestershire sauce and milk.
5. Bring it all to a simmer, stirring, and cook until thickened, about 5 to 10 minutes.
6. Serve over toast, biscuits, noodles, rice, or potatoes.
Per serving: 417 Calories (kcal); 28g Total Fat; (61% calories from fat); 26g Protein; 13g Carbohydrate; 104mg Cholesterol; 552mg Sodium Food Exchanges: 1/2 Grain(Starch); 3 Lean Meat; 0 Vegetable; 0 Fruit; 4 Fat; 0 Other Carbohydrates
Deluxe Cheeseburger
Recipe By :Womans Day Low-Fat Meals, Summer 97
Serving Size : 4
1/2 cup reduced-sodium chicken broth
--fat skimmed off
1 small onion -- finely chopped
1 clove garlic -- minced
1/2 pound well-trimmed top round
--cut in large chunks
1/4 pound ground turkey
1/4 cup plain dried bread crumbs
1/4 cup prepared chili sauce -- divided
1/4 teaspoon freshly ground black pepper
1/4 cup shredded swiss cheese
4 hamburger rolls -- split
1 cup shredded romaine lettuce
4 thick slices tomato
1. In small saucepan, combine broth, onion and garlic. Bring to a simmer over medium heat and cook about 5 minutes, until the onion is very soft and all the liquid is absorbed. Set aside to cool.
2. Meanwhile, preheat broiler. In a food processor, chop the beef until coarsely ground. In medium bowl, combine the ground beef, turkey, bread crumbs, 2 tablespoons of the chili sauce and the pepper and reserved onion mixture. Blend thoroughly and form into 4 patties. Broil the burgers 3 to 4 inches from heat, turning once, for 8 minutes, or until cooked through. Sprinkle Swiss cheese on top; broil an additional 30 seconds or until cheese is melted.
3. Broil the hamburger buns for 30 seconds to toast lightly. Place the buns on 4 plates and top with lettuce, tomato and a burger. Top the burgers with the remaining 2 tablespoons chili sauce and serve.
Note: Cheddar, Monterey Jack, Gouda and blue cheese can all be substituted for Swiss cheese.
Per serving: About 340cal 26g pro, 32g car, 12g fat, 33% cal from fat, 56mg chol, 443mg sod, 2g Fiber.
Serving Size : 4
1 package Martha White Pizza Crust Mix -- prepared
as directed
1/4 pound ground beef -- extra lean
1/2 cup chopped onion
1/4 cup chopped mushroom
6 tablespoons Ragú Chunky Garden Style Super Mushroom
Pasta Sauce
3/4 ounce Borden fat free American cheese slice --
halved
2 teaspoons Romano cheese
2 tablespoons fat free cottage cheese
prepare pizza crust as directed, using prepared Butter Buds in place of oil
brown ground beef with onion and mushroom, set aside
divide pizza dough into 2 equal sections and pat each section into a circle on a baking pan sprayed with fat free cooking spray
top each with 3 tablespoons Ragu Sauce, equally divided meat mixture and cheeses on each leaving about 1/4 inch edge
fold each filled circle in half and press edges to seal
bake 20-25 minutes in a pre heated 475 degree oven until brown
cut each in half to serve
1/2 calzone = one serving
Per serving: 101 Calories (kcal); 8g Total Fat; (70% calories from fat); 5g Protein; 2g Carbohydrate; 25mg Cholesterol; 34mg Sodium Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates