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

Sirloin Steaks with Garlicky Swiss Chard

Fresh Swiss chard puts a summery spin on this basic seared steak. It's perfect for a quick weeknight dinner: after the steaks sear, they finish cooking in the oven while you cook the chard.  

Serves four.

2 lb. sirloin steak, 1 inch thick
1-1/2 tsp. dried rosemary, coarsely chopped
Kosher salt and freshly ground black pepper
1/4 cup extra-virgin olive oil
3/4 cup dry red wine, such as merlot
4 large cloves garlic, minced
2 Tbs. red wine vinegar
1 tsp. granulated sugar
1/2 tsp. Dijon mustard
2 large bunches Swiss chard (about 1-1/2 lb. total), stems very thinly sliced and leaves roughly chopped
2 oz. Pecorino Romano, thinly shaved with a vegetable peeler (1 cup; optional)

---

Position a rack in the center of the oven and heat the oven to 400°F. Trim and cut the steak into 4 portions. Season the steaks all over with the rosemary, 2 tsp. salt, and 1/2 tsp. pepper.

Heat 1 Tbs. of the oil in a large (12-inch) skillet over medium-high heat. Working in 2 batches if necessary, arrange the steaks in the skillet in a single layer and cook, turning once, until nicely browned, 3 to 4 minutes per side. Remove the skillet from the heat, transfer the steaks to a rimmed baking sheet, and roast until medium rare (130°F to 135°F), 4 to 6 minutes more. Set the steaks aside to rest.

Meanwhile, return the skillet to medium-high heat. Carefully add the wine and cook, scraping up any browned bits with a wooden spoon, until reduced by about half, 3 to 4 minutes.

Add the garlic to the skillet and cook until fragrant, about 10 seconds. Whisk in the vinegar, sugar, mustard, 1/4 tsp. salt, and 1/8 tsp. pepper. Drizzle in the remaining 3 Tbs. oil while whisking constantly.

Add the chard stems and cook, stirring occasionally, until beginning to soften, 5 minutes. Add the chard leaves in batches and cook, tossing, until the leaves are wilted enough to fit comfortably in the skillet, about 2 minutes. Cover the skillet and cook, tossing once or twice, until just tender, about 5 minutes.

Transfer the steaks to plates and top with the chard. Sprinkle with the Pecorino Romano, if using, and serve.

Serving Suggestions

Serve with Roasted Red, White, and Purple Potatoes, which can roast right alongside the steak at 400 degrees (though they'll need to begin roasting before the steak goes in).

nutrition information (per serving):
Calories (kcal): 530; Fat (g): 31; Fat Calories (kcal): 280; Saturated Fat (g): 10; Protein (g): 43; Monounsaturated Fat (g): 15; Carbohydrates (g): 10; Polyunsaturated Fat (g): 2; Sodium (mg): 1320; Cholesterol (mg): 110; Fiber (g): 3;

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

CHEESE BURGER PIE -*K*I*S*S* (KEEP IT SIMPLE SUPPER)

Cheeseburger Pie - KISS (Keep it Simple Supper)

 

It’s Cheeseburger Pie time. Kiss - Keep It Simple Supper! We simplified one of the most requested recipes from our cooking forum as it just had too many ingredients. Michelle Rojo, our resident 'basic cook' printed the old version a dozen times only to make meatloaf instead. This supper can be in the oven in ten minutes and yes, IT REALLY DOES TASTE LIKE A CHEESEBURGER!

1 1/4 pounds ground sirloin
1 medium onion, diced
Salt and freshly ground black pepper
1/4 cup ketchup, regular or sugar free if you have it (we love Natures Hollow SF Ketchup)
1 cup shredded Cheddar cheese (4 ounces)
1/2 cup original Bisquick baking mix ( I pick up a five ounce envelope from the pancake section)
1 cup milk
2 eggs

Burger toppings

Preheat oven to 400°F. Spray 9-inch glass pie plate with cooking spray.

Cook the ground beef and onion over medium high heat for 8 to 10 minutes, stirring occasionally, 6 to 8 minutes, until beef is brown and onions are tender; drain well. (I even use my kitchen tongs to sop up any fat with a paper towel!) Fold in ketchup, season with salt and pepper and spoon into prepared pie plate.

Combine Bisquick, milk, and eggs in a small bowl until blended, fold in cheese. Pour over meat mixture in pie plate. Bake for 25 to 30 minutes, until knife inserted in center comes out clean.

Place wedges onto serving dishes, top with a squirt of ketchup, a squeeze of mustard, and a few pickle chips.

6 Servings

*TIP* - USE GROUND TURKEY (make sure you SEASON accordingly for flavor, add adjustments when done) FOR LOWER FAT CONTENT!  adjust nutritional values accordingly.

Calories 290,
fat 14 g,
sodium 430 mg,
carbohydrate 11 g,

protein 23 g

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

HAWAIIAN BREAKFAST - HIGH PROTEIN

RICE or
ALTERNATE RICE such as: FAKE RICE MADE FROM CAULIFLOWER
SAUSAGE PATTY or
HAMBURGER PATTY or
ANY PROTEIN MEAT (fish, ham, etc)
GRAVY (made from beef broth)
EGG-fried

BEEF STROGANOFF FOR THE 21ST CENTURY

Beef Stroganoff for the 21st Century

 
Ready in 25 minutes.

INGREDIENTS

• 1 lb. beef tenderloin tips
  
  
• 1 1/2 cups whole wheat bow tie pasta
  
  
• 1/2 lb. mushrooms, sliced
  
  
• 1/3 cup chopped onion
  
  
• 2 teaspoons olive oil
  
  
• 2 tablespoons whole wheat flour
  
  
• 1 10.5 oz. can beef broth
  

DIRECTIONS
1. Cook pasta according to package directions.

2. While pasta is cooking, trim fat from meat and cut into 1 x 1/2" pieces. Spray a large skillet with vegetable cooking spray. Heat skillet over medium-high heat until hot. Add beef and stir-fry 3-5 minutes until outside surface is no longer pink. Remove from skillet. 

3. In the same skillet, add the olive oil and heat until hot. Add the onions and mushrooms and cook until tender, about 2-3 minutes.

4. Stir in the flour. Gradually add 1 cup beef broth, stirring until blended. Bring to boil. Cook and stir 2 minutes. Return beef to skillet and heat through. If stroganoff appears too thick, add more beef broth to thin as desired.

Salt and pepper to taste.

Serve beef mixture over pasta. Add dollop of sour cream, if desired.



Makes 4 servings (approx 4 oz beef and 3/8 cups pasta)

Nutritional Info

Amount Per Serving:

Calories: 409.9

Total Fat:	27.1g
Total Carbs:	14.6g
Dietary Fiber:	0.1mg
Protein:	25.3g

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

DEVILED STEAK

Deviled Steak

Preparation time: 15 minutes

Cooking time: 15 minutes

2 cup bread crumbs, toasted , whole grain, if available
1/4 cup chopped parsley , minced
2 1/2 tbsp dijon mustard
1 1/2 tbsp fresh lemon juice
1 tsp black pepper , freshly ground
1/2 tsp paprika
2 lb top sirloin steak, lean

Directions  
1 Mix together the breadcrumbs and parsley in a shallow dish large enough to hold the steak.
2 Combine the mustard, lemon juice, pepper, and paprika in a small bowl.
3 Pat the steak dry with paper towels, and brush all over with some of the mustard mixture.
4 Grill or broil until done to taste.
5 Brush steak with the remaining mustard mixture. Place the steak in the breadcrumb mixture, flipping to coat both sides. Serve.

Nutrition Facts
Makes 8 servings
Amount Per Serving
Calories	213.2
Total Carbs	7.7 g
Dietary Fiber	0.5 g
Sugars	0.6 g
Total Fat	6.4 g
Saturated Fat	2.3 g
Unsaturated Fat	4.1 g
Potassium	31.7 mg
Protein	29.1 g
Sodium	244.2 mg
Dietary Exchanges 1/4 Fat, 3 1/4 Meat, 1/2 Starch, 4 Very Lean Mea