Spaghetti Sauce

spaghetti sauce

1 tsp. olive oil
1 lb. lean ground round
2 (6 oz.) can tomato paste
3 c. water
1/4 tsp. salt (optional)
1 tsp. pepper
2 Tbls. oregano
2 Tbls of garlic powder, OR 1 TBLS garlic salt, OR (preferbly) 2 Tbls minced garlic.
1/2 cup minced onions
1/2 fresh sliced mushrooms
You can also add some fresh (diced) or drained stewed tomatoes if you wish.

Saute onions and mushrooms (and garlic if using minced garlic) in oil until soft. Drain fat and set aside.
Place meat into pan and brown, stirring frequently to make it crumbly.
Drain fat; add rest of ingredients (including onions/garlic).
Simmer 1 hour uncovered, stirring occasionally.

Shepherds Pie

shepherds pie

Ingredients:

cooking spray
1 cup chopped onion
1 ¼ pounds extra lean ground beef
½ cup fat-free canned beef broth
2 teaspoons Worcestershire sauce
1 tablespoon tomato paste
freshly ground pepper (to taste)
1 ½ pounds Russet potatoes, peeled and cute into equal size pieces
3 garlic cloves, cut in half
¼ cup skim milk
2 fluid ounces egg substitute
½ teaspoon salt
1 cup thawed frozen baby peas

(Note: This recipe also works wonderfully with left over mashed potatoes)

Directions:

Preheat oven to 425°F.
Coat a non-stick skillet with cooking spray.
Add the onions, and sauté over medium-high heat until they wilt.
Add the meat and cook, separating with a wooden spoon until meat has turned brown.
Strain the fat and liquid from the beef and onion mixture.
Return to the skillet, but you don’t have to put it back on the heat.
Stir in the beef broth, tomato paste, Worcestershire sauce, and pepper to the meat. Set aside.
Boil the potatoes with the garlic in lightly salted water until done (should be 20-25 minutes—until they’re tender when you poke them with a fork). Drain the potatoes and remove the garlic. Add the milk and the egg substitute to the potatoes, and then mash them. Season with pepper and salt.
Put the ground beef mixture in the bottom of an oven-proof casserole.
Top with peas and then spread with the mashed potatoes.
Coat with cooking spray.
Bake for 30 minutes until heated through and top is nicely browned.

Garden Vegetable Burgers

Garden Vegetable Burgers

Ingredients:

1 lb extra lean ground beef
1/2 cup chopped cilantro
1/4 cup chopped red onion
1/4 cup tiny capers, drained
1/4 cup dijon mustard
2 ripe plum tomatoes, seeded and diced
1/4 cup chopped green bell pepper
2 tbsp dry breadcrumbs
1 egg white
1 tsp caraway seeds
1 tsp pepper

Directions:

Combine all ingredients in a bowl and gently mix them together with your hands or with a fork.
Divide the mixture into four equal portions, and shape them into 1/2-inch-thick patties.
Place the patties on your prepared grill rack and cook for about 5 minutes on each side or until they reach the desired degree of doneness.

Chuckwagon Cheese Burgers

Ingredients:
cooking spray, non-fat
1 lb extra lean ground beef
2 tbsp dry onion soup mix
1/8 tsp liquid smoke flavoring
1/2 cup grated cheese, fat-free
2 tbsp egg substitute or, 1 small egg
2 tbsp cream of mushroom soup, fat-free
black pepper

Directions:

Spray skillet with cooking spray.
Combine beef, onion soup mix, liquid smoke, cheese, egg, mushroom soup, and black pepper (as desired), in medium bowl and mix thoroughly.
Form meat mixture into six patties.
In skillet on low heat, brown patties on one side.
Turn gently and brown on the other side.