Tag: Cooking

Serves: 4

Ingredients:
1 lb. lean ground beef (I buy 93% lean/7% fat)
½ cup Italian style breadcrumbs (I buy a brand made with enriched flour, because I cannot find one that is made with whole grain.)
1 egg
¼ cup milk
½ teaspoon salt
½ teaspoon Worcestershire sauce
¼ teaspoon pepper
onion powder, to taste
½-13.25 oz. box spaghetti (I buy a brand that has 5g fiber and 7g protein even though it is made with enriched Semolina.)
olive oil, to taste
spaghetti sauce (See note in recipe about sugar content.)
grated Parmesan cheese, to taste

Directions:
Preheat oven to 400 degrees. Mix together first 8 ingredients until well combined. Line a baking sheet with aluminum foil or use a foil pizza pan. Use a small cookie dough scoop to scoop the meat mixture into meatballs about the size of golf balls. Bake for 22 minutes. Then, broil on high for about three minutes so the outside of the meatballs are crisp, but not burnt. While the meatballs are cooking, cook pasta according to package directions. When done, drain and mix with a small amount of olive oil so the spaghetti doesn’t get sticky. Look at the nutrition labels on the spaghetti, breadcrumb, and spaghetti sauce containers. Heat up enough sauce so that the total amount of sugar doesn’t go over 10g sugar per person. For example, I can heat up ¼ cup sauce per person of the brand I buy which equals a total of 1 cup sauce for four people. Top the spaghetti with sauce and meatballs. Sprinkle with cheese. Have with a glass of water.

Serves: 9

Ingredients:
7 cups multi-grain cereal that is made with whole grains, not enriched flour
1 cup pretzel sticks that are not made with enriched flour
1 cup lightly salted cocktail peanuts
½ cup (1 stick) unsalted butter
1 tablespoon Worcestershire sauce
1 teaspoon garlic powder

Directions:
Preheat oven to 250 degrees. Put cereal, pretzels, and peanuts in a 9 x 13 pan. Melt butter and mix with Worcestershire sauce and garlic powder. Pour butter mixture over cereal, pretzels, and nuts. Stir. Bake for 45 minutes stirring every 15 minutes. When cool, store in an airtight container. Keep serving size to 1 cup to stay under 10g sugar. Have with 4 oz. of milk or a glass of water.

Serves: 4

Ingredients:
Roast, any cut (I buy whatever looks good, is priced around $12 at my local grocery store, and fits in my crock pot.)
1 cup water
season all seasoned salt, to taste
12 Klondike Gourmet Petite Potatoes
2 tablespoons unsalted butter
1/4 cup whole milk
salt, to taste
pepper, to taste
garlic powder, to taste
4 carrots
1 tablespoon unsalted butter
salt, to taste
pepper, to taste

Directions:
Put roast in crock pot. Pour 1 cup water over the top of it and generously season with season all seasoned salt. Cover and cook on high for a minimum of four hours. The meat should be so tender, it falls apart when you try to cut it. About 30 minutes before the roast is done, put the potatoes in a pan of water. Bring water to a boil and cook for 20 minutes or until potatoes are soft. Peel and slice carrots. Bring another pan of water to a boil. Add carrots and cook for 20 minutes or until the carrots are soft. When the potatoes are done, drain and put them back in the pan. With the skins still on the potatoes, mash with a potato masher. Add 2 tablespoons butter. When the butter is melted, mix in milk, salt, pepper, and garlic powder. When the carrots are done, drain and put them back in the pan. Add 1 tablespoon of butter. When the butter is melted, season with salt and pepper and gently stir to combine. Have with a glass of water.

Serves: 6

Ingredients:
6 cups water
1-7.25 oz. box macaroni & cheese dinner that comes with a powdered cheese packet (I like the brand in the blue box that claims it’s “the cheesiest”.)
2 cups frozen corn, carrots, and peas
1/4 cup unsalted butter
1/4 cup all-purpose flour
3 1/2 cups organic chicken stock
1 1/2 cups skim milk

Directions:
Bring water to a boil. Cook pasta only in boiling water for 7 minutes, stirring occasionally so pasta doesn’t stick to the bottom of the pan. Do not overcook. When done, drain. Melt butter in a large saucepan over medium heat. Add flour and powdered cheese and whisk together. Add chicken stock and milk. Whisk until smooth. Bring to a boil. Add vegetables. When vegetables are soft, stir in the cooked pasta and serve. Have with a glass of water.

Serves: 4

Ingredients:
1 lb. lean ground beef (I buy 93% lean/7% fat)
1 packet taco seasoning mix* and the ingredients to make it, such as water
1 can refried beans
shredded iceberg lettuce, to taste
Mexican shredded cheese blend, such as: Monterey Jack, Cheddar, Asadero, and Queso Quesadilla cheese, to taste
diced tomatoes, to taste
tortilla chips that aren’t made with an enriched flour, such as corn

*I like to buy a popular restaurant brand of dry seasoning mix. If I buy one that makes a sauce, the tortilla chips get soggy. I also take 1 teaspoon of seasoning out of the packet before mixing it into the meat with 1/2 cup water so it is not too spicy.

Directions:
Crumble ground beef while browning it until it is no longer pink in a large skillet over medium-high heat. Add seasoning according to the directions on the packet. Heat refried beans in the microwave. Count out one serving size (according to nutrition label) of tortilla chips per person. Each person can spread the beans on their chips and top with seasoned meat, lettuce, cheese, and tomatoes. Have with a glass of water.