MEDITERRANEAN BURGER

Mediterranean Burger

Grilled burgers topped with spinach and red onion.

Prep Time:	5 minutes
Cook Time:	20 minutes
Difficulty:	EASY

Ingredients

1 lb ground beef, extra lean, raw
1 oz roasted red peppers with brine , chopped
1 tbsp oregano leaves , chopped
1 red onion , sliced
8 fresh spinach leaves
1 pinch salt (optional)
1 cup black pepper
1 cooking spray

Directions 1 In medium mixing bowl, blend meat, roasted red pepper, and oregano with a fork.
2 Form into 4 patties.
3 Coat skillet or grill with cooking spray. Heat to medium. Cook burgers over medium-high, flipping burgers once, until juices run clear.
4 Add salt and pepper to taste. Top with red onion and spinach.

Nutrition Facts
Makes 4 servings
Serving Size: 4 oz
Amount Per Serving
Calories	233.3
Total Carbs	20.4 g
Dietary Fiber	7.4 g
Sugars	1.4 g
Total Fat	5.4 g
Saturated Fat	1.6 g
Unsaturated Fat	3.8 g
Potassium	164.3 mg
Protein	26.1 g
Sodium	106.3 mg
Dietary Exchanges 2 1/4 Meat,		1 Vegetable

Quick Hamburger Soup

Prep Time: 20 mins

Cook Time: 25 mins

Total Time: 45 mins

Ingredients

• 8 pounds beef, extra-lean ground
• 8 pounds turkey, ground, uncooked
• 2 large onion(s), finely chopped
• 2 sprig(s) carrot(s), coarsely shredded
• 2 sheet(s) celery, sliced
• 2 tablespoon garlic, minced
• 6 cup(s) broth, reduced-sodium beef
• 29 pounds tomatoes, diced, 2 cans, 14 1/2 ounces each, undrained
• 1 slice(s) sage, fresh, or 1 teaspoon crushed, dried sage
• 2 small thyme, fresh, or 1 teasoon crushed, dried thyme
• 1 small rosemary, fresh, or 1/2 teaspoon crushed, dried rosemary
• 1/4 small salt
• 1/4 small pepper, black ground
• 2 large potato(es), chopped
• sprig(s) sage, fresh, optional

Preparation

1. In a Dutch oven, combine beef, turkey, onion, carrot, celery, and garlic; cook until meat is brown and onion is tender. Drain off fat. Stir beef broth, undrained tomatoes, 1 tablespoon sage, thyme, rosemary, salt, and pepper into beef mixture in Dutch oven. Bring to boiling; stir in potatoes. Reduce heat. Cover and simmer for 10 to 15 minutes or until vegetables are tender. If desired, garnish with additional fresh sage.

Nutritional Info (Per serving):

Calories: 103, 

Saturated Fat: 1g, 

Sodium: 418mg, 

Dietary Fiber: 1g, 

Total Fat: 2g, 

Carbs: 10g, 

Cholesterol: 19mg, 

Protein: 10g

Exchanges: 

Vegetable: 1, 

Starch: 0.5, 

Lean Meat: 1

Carb Choices: 0.5

HAMBURGER SOUP

Ingredients:

8 ounces extra-lean ground beef *swap out ground beef for ground turkey, lowers fat content. adjust values accordingly.
8 ounces uncooked ground turkey breast *use ground turkey breast here as well
1-1/2 cups finely chopped onion
2 carrots, coarsely shredded
2 stalks celery, sliced
2 cloves garlic, minced
6 cups lower-sodium beef broth
2 14-1/2-ounce cans diced tomatoes, undrained
1 tablespoon snipped fresh sage or 1 teaspoon dried sage, crushed
2 teaspoons snipped fresh thyme or 1 teaspoon dried thyme, crushed
1 teaspoon snipped fresh rosemary or 1/2 teaspoon dried rosemary, crushed
1/4 teaspoon salt
1/4 teaspoon ground black pepper
2 medium potatoes, chopped (2 cups)-optional, *if not used, the carb value is lowered

Directions:

1. In in a Dutch oven, cook beef, turkey, onion, carrot, celery, and garlic until meat is brown and onion is tender. Drain off fat.

2. Add beef broth, undrained tomatoes, sage, thyme, rosemary, salt and pepper. Bring to boiling; stir in potatoes. reduce heat. Cover; simmer 10 to 15 minutes or until vegetables are tender

Makes 12 (1 Cup) Servings

Nutritional Info Per Serving: 
Calories 103; 
Total Fat (g) 2; 
Cholesterol (mg) 19;
Sodium (mg) 418; 
Carbs (g) 10; 
Fiber (g) 1; 

WW points 2

EASY MEATLOAF

Ingredients:

1 c chopped onions
1/4 c ketchup
1 1/2 tsp minced garlic
2 tsps worcestershire sauce
1 lb ground chicken breast skinless
1 1/4 tsps salt
1/2 tsp black pepper
3/4 c bread crumbs
1 whole egg

Directions:

Preheat oven to 350. Prepare a 8" x 4" loaf pan with cooking spray; set aside. In a non-stick skillet, cook onions and garlic until tender. Place in a mixing bowl. Stir in chicken, bread crumbs, egg, 1/4 cup ketchup, worcestershire sauce, salt, and black pepper. Mix well. Place mixture into prepared pan. Spread top with remaining ketchup. Bake for one hour, or until loaf reaches 185 on a meat thermometer. Let stand five minutes before slicing.

Makes 12 Servings

Nutritional Info Per Serving:
Calories 80;
Total Fat 2 g;
Saturated Fat 0.1 mg;
Cholesterol 37 g;
Carbohydrates 2 g;
Sodium 485 mg;
Sugars 5 g;
Fiber 0.3 g;

WW Points 1.5

Great Meat Loaf 

Preparation time: 10 min				Servings: 8
Cooking time: 75 min

Ingredients:

1/3 cup onion, minced

2 lb lean ground beef

1/2 cup dry breadcrumbs

1 egg, slightly beaten

1 cup cheddar cheese, shredded

1-1/4 cups condensed cream of mushroom soup

1/3 cup water

Cooking Directions:

Preheat oven to 375°F. Combine 1/2 cup soup and next 4 ingredients in a bowl. Season with salt to taste. Mix thoroughly. Shape firmly into an 8x4 in. loaf. Place in a shallow baking pan. Bake 1 hour, 15 minutes. Spoon off fat and reserve. Combine remaining soup, water and 3 Tbsp drippings in a saucepan over medium heat. Cook 5 minutes, stirring occasionally. Stir in cheese until melted. Serve sauce over meatloaf slices.

*TIP* - SWAP OUT GRUND BEEF FOR GROUND TURKEY, SEASON TO TASTE, LOWERS THE FAT CONTENT.

Nutrition Facts

Calories 430

% Calories From Fat 56.5%

Total Fat 27g

Saturated Fats 11g

Mono-unsaturated Fats 11g

Poly-unsaturated Fats 1.3g

Cholesterol 140mg

Sodium 390mg

Total Carbohydrates 7.4g

Dietary Fiber 0.4g

Sugar 1.3g

Protein 36g

INDIAN BEEF PATTIES W/ CUCUMBER AUCE

Indian Beef Patties with Cucumber Yogurt Sauce

The cool low-fat cucumber sauce is a a delicious way to tame these fiery mint- and cumin-spiked ground meat patties without derailing your daily meal plan.

CARB GRAMS PER SERVING: 8

1/2 cup plain low-fat yogurt
1/3 cup chopped, seeded cucumber
1/4 cup finely chopped onion
2 tablespoons finely chopped, seeded fresh jalapeño chile pepper*
1 tablespoon snipped fresh mint or 1 teaspoon dried mint, crushed
1/2 teaspoon ground cumin
1/2 teaspoon bottled minced garlic (1 clove) or 1/8 teaspoon garlic powder
1/4 teaspoon salt
8 ounces lean ground beef
Indian flat bread (optional)

1. For sauce, in a small bowl, stir together yogurt and cucumber.
Cover and chill until ready to serve.

2. In a medium bowl, combine onion, jalapeño pepper, mint, cumin, garlic or garlic powder, and salt. Add ground meat; mix well. Form meat mixture into two 3/4-inch-thick patties.

3. Place patties on the rack of an uncovered grill directly over medium coals. Grill for 14 to 18 minutes or until patties are done (160 degrees F),** turning once. If desired, serve the patties on flat bread. Spoon sauce over patties. Makes 2 servings.

*Note:Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.

**Note:The internal color of a burger is not a reliable doneness indicator. A beef or pork patty cooked to 160 degrees F is safe, regardless of color. To measure the doneness of a patty, insert an instant-read thermometer through the side of the patty to a depth of 2 to 3 inches.

Nutrition Facts Per Serving:

• Calories241
• Total Fat (g)12
• Saturated Fat (g)5
• Cholesterol (mg)75
• Sodium (mg)377
• Carbohydrate (g)8
• Fiber (g)1
• Protein (g)24
• Vitamin A (DV%)0
• Vitamin C (DV%)0
• Calcium (DV%)0
• Iron (DV%)0

Diabetic Exchanges

• Milk (d.e.).5
• Vegetables (d.e.).5
• Medium-fat Meat (d.e.)2.5

Southwestern Style Stuffed Bell Peppers

Portions:  4

Serving size: 1 stuffed bell pepper

Ingredients

• 4 red bell peppers
• 1 teaspoon canola oil
• 1/2 cup onion, chopped
• 1 pound lean ground beef
• 1 teaspoon garlic powder
• 1/2 teaspoon ground cumin
• 1/2 teaspoon oregano (crush in palm of hand)
• 1 cup frozen corn kernels
• one 10-ounce can Rotel® Original Diced Tomatoes & Green Chilies

Preparation  

1. Preheat oven to 350°F.
2. Cut tops off each red pepper. Remove seeds and stems.
3. Parboil peppers for about 4 minutes.
4. In a large skillet heat canola oil and sauté onions until translucent.
5. Add ground beef and stir meat around to separate.
6. Add ground garlic powder, cumin and dried oregano to meat mixture.
7. Add corn and canned tomatoes with chilies. Mix into meat mixture.
8. Stand bell peppers in a 2-quart baking pan. Fill with meat mixture, adding any left over to pan.
9. Cover and bake for 40 minutes.                                                                         

Nutrients per serving

• Calories: 247
• Protein: 25 g
• Carbohydrates: 14 g
• Fat: 11 g
• Cholesterol: 73 mg
• Sodium: 352 mg
• Potassium: 682 mg
• Phosphorus: 235 mg
• Calcium: 42 mg
• Fiber: 3.1 g

MEATLOAF FLORENTINE

Meatloaf Florentine

 

* 2 egg whites
* 1 egg
* 1/4 cup fat-free or 1% lowfat milk
* 2 tablespoons tomato paste
* 1 10-ounce package frozen chopped spinach, thawed and squeezed to drain well
* 1/3 cup plain fine-dry breadcrumbs
* 1/3 cup chopped onion
* 1/3 cup chopped softened sun-dried tomatoes,* chopped red bell pepper or chopped
canned mushrooms
* 2 teaspoons dried basil leaves
* 3/4 teaspoon garlic salt
* 1/2 teaspoon dried oregano leaves
* 1/4 teaspoon ground black pepper
* 1 1/2 pounds 90% lean ground beef or 85% lean fresh ground turkey
* 2/3 cup bottled marinara or favorite pasta sauce
* 3 tablespoons finely shredded fresh Parmesan cheese

1. Lightly beat egg whites, egg, milk and tomato paste in large bowl. Stir in spinach,
breadcrumbs, onion, tomatoes, basil, garlic salt, oregano and pepper. Add ground meat
and mix (do not overwork meat mixture).
2. Cut two 16 x 4-inch strips of heavy foil; fold foil strips lengthwise in half. Place foil
strips, in a crisscross fashion, in 5- to 7-quart electric slow cooker with strips coming up
and over the sides. With damp hands, form ground meat mixture into a 6-inch-round loaf.
Place meatloaf in slow cooker on center of foil strips. If necessary, slightly reshape
meatloaf so it does not touch side of slow cooker.
3. Cover and cook on LOW for 2½ to 3 hours or until instant-read thermometer inserted
near center reads a least 160° F (for beef) or 165° F (for turkey). Transfer meatloaf to
carving board using the foil strips to lift and carry. Loosely cover with foil; let rest for 10
minutes. Meanwhile, heat pasta sauce in small saucepan.
4. To serve, cut meatloaf into slices and pass with heated pasta sauce and Parmesan
cheese.

Serves 6

calories: 230; 60 calories from fat
total fat: 7 g; 2.5 g saturated fat, 0 g trans fat cholesterol: 100 mg; sodium: 590 mg total
carbohydrates: 12 g; fiber: 2 g; sugars: 4 g protein: 30 g

GROUND BEEF CASSEROLE / "KEEMA"

Keema (Ground Beef Casserole)
This is a delicious and easy Pakistani recipe
INGREDIENTS
1.5 lbs lean ground sirloin
1 cup chopped onions
2 cups canned crushed tomatoes
1 cup frozen peas
1 cup diced potatoes
1/2 teaspoon each cinnamon, tumeric, ginger
1 tbsp curry powder
salt and pepper to taste
DIRECTIONS
Brown ground sirloin in pan with onions until browned.
Add tomatoes, peas, potatoes and spices along with salt and pepper to taste.
Bring to a simmer and cook for 25 mintues.
Add water if it becomes too thick. It should have the consistency of chili.
Serve over brown rice or whole wheat couscous.

Number of Servings: 6

Nutritional Info

Amount Per Serving:

Calories: 199.2

Total Fat:	7g
Total Carbs:	12g
Dietary Fiber:	2.7mg
Protein:	22.5g

SLOPPY JOE

Ingredients

2-3/4 lbs Extra Lean Ground beef or ground Turkey, browned, drained, and patted dry
1 onion, finely chopped
1 green pepper, finely chopped
2-8 oz can tomato sauce, no salted added
3/4 c ketcup, no salted added
1 tbsp worcestershire sauce
1 tsp chili powder
1/4 tsp pepper
1/4 tsp garlic powder

Cooking Instructions

Combine all ingredients in slow cooker
Cover; cook on low for 8-10hrs or on high for 3-4 hrs
Serve on Sandwich rolls
Enjoy!

Servings Per Recipe: 6

• 350 cal
• 3 grams sugar
• 3 grams carb
• without the buns)

Nacho Meatloaf 

Preparation time: 10 min	Servings: 8
Cooking time: 65 min

Ingredients:

1 small fresh green chili, seeded and minced

3/4 cup tortilla chips, finely crushed

1/2 tsp cumin seed

1 tbsp chili powder

1 small onion, chopped

1 cup tomato salsa, lightly drained

1 egg

1-1/2 lb ground beef

1/2 cup fat-free cheddar cheese, shredded

1 clove garlic, crushed

Cooking Directions:

Preheat oven to 375°F. Combine first 8 ingredients and salt to taste in a bowl. Mix thoroughly. Add meat and mix until blended. Transfer mixture into an 8x4 in. loaf pan. Place on a baking sheet and bake about 1 hour, uncovered, until a meat thermometer inserted in center of loaf reads 160°F. Sprinkle shredded cheddar over top of loaf and bake about 3 minutes, until cheese is melted. Let stand 5 minutes before slicing.

Nutrition Facts

Calories 270

% Calories From Fat 50%

Total Fat 15g

Saturated Fats 5.7g

Mono-unsaturated Fats 7g

Poly-unsaturated Fats 0.9g

Cholesterol 85mg

Sodium 510mg

Total Carbohydrates 7.6g

Dietary Fiber 1.3g

Sugar 3.2g

Protein 25g