1/2 pound extra lean ground beef
low-salt multi-grain tortilla chips
3 med. tomatoes
1/2 finely shredded light old cheddar cheese
1 can sliced olives
1 can refried beans (or make your own)
1/4 c. salsa
peppers – optional
Brown your beef until it’s crumbly. If you didn’t use extra lean beef, drain and rinse the beef with hot water.
Heat refried beans on med-low heat until bubbly, stirring frequently. Add salsa and combine. Return to bubbling and then remove from heat.
Get out 3 plates
crush your chips and top your salad or leave them whole and place a layer on the bottom
Divide the beans evenly onto the 3 plates
Divide the meat evenly
Divide the head of Romaine between the 3 plates
Chop 1 tomato per plate and distribute around the plate
Olives, Peppers, and Onions
Divide cheese between the 3 plates
Serves 3. Top with a bit of sour cream or salsa if you like, or a light salad dressing. I eat mine as is but hubby likes dressing
Note: Feel free to omit anything you don’t like and substitute or add any veggie you prefer.
1 pound lean ground beef or turkey
2-4 cups kidney beans (or your favorite bean)
1 med. onion, chopped
1 med. bell pepper, chopped
1 T. minced garlic
3 T chili powder
1 large can stewed tomatoes (I use the kind that has peppers in it, but anything will work)
salt to taste
Brown your ground meat.
Add remaining ingredients.
Cover and simmer for 2 hours stirring every 30 minutes.
If crock-pot is used, high for 3 hours, low for 6 hours.
I serve with cheese sprinkled on top.
2 c. brown or wild rice cooked
1 can cream of mushroom soup
3/4 c. chunky salsa
1/2 c. Mozzarella cheese
1/4 minced onions
1 3-4 inch sausage, sliced or chopped. I’ve used smoked, kielbasa, and garlic. I’ve also used hot dogs in a pinch. Be sure to check your label and there is no high-fructose corn syrup involved. Better yet if you’re able to make your own sausage!
saute onions in margarine until soft (surprisingly, water works too, just changes the flavor a bit) and set aside.
brown the sausage over low heat.
Add rice, soup, salsa, onions and blend. Add a bit of milk if it’s too dry and heat over low heat until hot.
add cheese and stir until melted.
Note that with the sausage/salsa you shouldn’t need additional salt
Note also that it’s even better the next day so I always double the recipe and save some for lunch the next day. Keeps for 3 or 4 days without getting soggy.
This is also a great side dish if you omit the meat.
1/2 pound beef. I use regular stew meat from the grocery store with the fat trimmed but you can use whatever you have on hand.
1 large can stewed tomatoes
2 c. frozen/fresh peas
1 c. frozen/fresh green beans
1 c. frozen/fresh corn (be sure you’re able to have corn as it can skyrocket your blood sugar)
1 small onion (I’ve used minced onions in a pinch too)
2 large red potatoes cubed
1 large carrot, semi-thick sliced
1/4 c. Italian seasoning
Water to cover
1 can tomato paste
Brown your beef in large soup pot. Drain any excessive fat but keep stock
Add all vegetables and seasoning
Add just enough water to cover
Bring to a boil, then cover and lower heat and simmer 45 minutes stirring occasionally.
Add tomato paste and stir well and allow to simmer another 10-15 minutes to thicken. (I’ve also used cornstarch in water to thicken and in a pinch I’ve used low salt packet of brown gravy, dry, to thicken.
Optional: You can substitute whatever vegetables you like but may need to adjust cook time for some If you omit potatoes you can cut the cooking time as well. I’ve also made this recipe in the crock pot and it turns out great.
1 (8 oz.) can tomato sauce
2 c. water
1 sm. white onion, minced
1/4 clove garlic, minced (optional)
1/4 c. wine vinegar (cider vinegar works too)
1/4 c. Worcestershire sauce
1 tsp. salt (to taste)
2 tsp. paprika
2 tsp. chili powder
1 tsp. pepper
Combine all ingredients in saucepan
Bring to full boil.
Simmer 20 minutes.
Vegetable oil cooking spray
2 teaspoons fresh ginger root
1 clove garlic
1-1/2 cups small broccoli
2 medium carrots
1 small onion
3/4 cup low-salt chicken broth
1 tablespoon cornstarch
1 tablespoon cold water
1 (8 ounce) can sliced water chestnuts, rinsed and drained
1 cup sliced mushrooms
1 tablespoon oyster sauce
Spray a work or a 12-inch skillet with cooking spray and heat over medium heat.
Add ginger and garlic, and stir-fry about 1 minute or until lightly browned.
Add broccoli, carrots, and onion, and stir-fry 1 minute.
Stir in broth, cover and cook about 3 minutes or until carrots are crisp-tender.
Mix cornstarch and water. Stir into cooked vegetable mixture.
Cook, stirring, for about 10 seconds or until thickened.
Add water chestnuts, mushrooms, and oyster sauce, and cook 30 seconds. Serve hot.
1 tablespoon olive oil
12 ounces pork tenderloin
2 medium onions
2 large garlic cloves
2 tablespoons flour
2 tablespoons hot paprika
1 teaspoon caraway seeds
1 cup white wine
2 tablespoons tomato paste
1 medium green bell pepper
1 medium thin-skinned potato
2 large plum tomatoes
6 cups canned chicken broth
salt (optional) and freshly ground pepper to taste
4 ounces dried wide yolk-free egg noodles (or whole grain pasta)
1/4 cup fat-free sour cream for garnish (optional)
1. In a large soup pot, heat oil over medium heat. Add pork tenderloin (in batches if necessary) and brown on all sides. Transfer pork to a dish and set aside. Add onions and garlic to pot and sauté over medium-low heat, stirring occasionally, until onions are golden, about 6 minutes.
2. Stir in the flour, paprika, and caraway seeds. Cook, stirring, for 2 minutes. Stir in wine and bring the mixture to a boil. Add tomato paste, bell pepper, potato, tomatoes, and chicken broth. Return pork to the pot and stir to blend. Reduce heat and simmer, partially covered, until pork is tender, about 1 hour. Season with salt (if using) and pepper to taste.
3. Meanwhile cook noodles according to package directions until al dente. Drain and divide between 4 shallow soup bowls. Top with hot soup. If desired, garnish each serving with a dollop of sour cream.