Fajitas

Ingredients:

• 1 pound of Your choice of meat
• 1 package of Mrs. Dash Fajita Seasoning (where to buy)
• 4 T. Extra Virgin Olive Oil
• 1 small Onion
• 1 Bell Pepper
• 8 Missions Carb Balance Flour Tortillas
• Reduced Fat Grated Cheese
• Non-Fat Sour Cream

Directions: 

• In a large plastic zip bag place Mrs. Dash Seasoning Pack,  2 T. Extra Virgin Olive Oil and your choice of meat
• Marinade for about 30 mins to 1 hour in refrigerator
• Heat grill to high heat and lower to med just before placing your meat onto the grill
• Grill meat for around 15 mins. on each side 
• While meat is on the grill begin cutting the onion and pepper into slices
• Put 2 T. Extra Virgin Olive Oil into a heated heavy skillet
• Place cut veggies into the skillet and cook just to tenderness
• Take meat off grill and cover for 10 minutes so the meat can rest & the juices are sealed in
• Cut meat thinly (about 1/4 " thick)
• Heat Tortillas either in the microwave for 30 seconds or you can place on your cook-top or griddle to heat them. 

Enjoy!

Blessings 

Easy Marinaded Steaks on the Grill

Ingredients:

• Top Sirloin (or steaks of choice)
• 1/4 c. Extra Virgin Olive Oil
• 1/4 c. Balsamic Vinegar
• 1/4 c. Worcestershire Sauce
• 1/4 Low Sodium Teriyaki Sauce
• 2 t. Dijon Mustard
• 2 t. Minced Garlic (I just use the jarred minced garlic) 
• Salt & Pepper

Directions:

• Measure and place all ingredients into a large zip bag
• Put Top Sirloin or your choice of steak into the filled bag
• Seal pressing out air
• Place in refrigerator for at least 30 mins to allow all the flavors to marry
• Place steak onto a Med heat grill
• Grill for about 15 mins on each side and cook to your desired liking.
• Take steak off the grill and cover with foil for at least 10 mins to allow meat to seal in the natural juices.

Enjoy!

Betsy ♥

Meatballs

Ingredients:

• 1 pound Extra Lean Ground Beef or Ground Turkey
• 1 Whole Egg or 1/4 c. Egg Whites
• 1/4 c. Italian Bread Crumbs
• 1/4 c. grated Parmesan
• 1 glove Garlic minced
• 1/4 t. Salt & Pepper
• 1/2 c. Tomato Sauce

Directions:

• Mix Extra Lean Ground Beef or Ground Turkey with Egg, Italian Bread Crumbs, Grated Parmesan, Minced Garlic, Salt and Pepper in a bowl.
• Roll into 1 & 1/2 inch balls
• Arrange in a single layer on a sheet of foil
• Top with Tomato Sauce
• Form a packet
• Grill over high heat for 20 minutes

This recipe is from The Food Network

Loaded Chicken Nachos

Original recipe is from Diabetic Living Online

Ingredients

Serves 4

• 8~ 6-inch corn tortillas
• Nonstick cooking spray
• 2 teaspoons unsalted butter
• 1 tablespoon all-purpose flour
• 3/4 cup fat-free milk
• 1/2 cup shredded part-skim mozzarella cheese (2 ounces)
• 1/2 cup shredded reduced-fat cheddar cheese (2 ounces)
• 1 ounce fat-free cream cheese, softened
• 1/4 teaspoon paprika
• 1/4 teaspoon ground turmeric
• 8 ounces cooked & diced Chicken or browned Extra Lean Ground Beef as the original recipe calls for
• 1/4 cup water
• 1 recipe Homemade Taco Seasoning 
• 1 cup chopped tomato (1 large)
• 1/2 cup chopped green or red sweet pepper (1 small)
• 1/4 cup sliced green onions (2)
• 1 fresh jalapeno chili pepper, stemmed, seeded, and thinly sliced* (optional)
• 1/2 cup chunky mild salsa, such as Newman's Own All Natural brand
• 2 tablespoons snipped fresh cilantro

Directions:

• Preheat oven to 375 º   F. 
• Cut each tortilla into eight wedges. 
• Place tortilla wedges in a single layer on a large baking sheet. 
• Coat wedges with cooking spray.
•  Bake for 10 to 13 minutes or until wedges are crisp and golden brown on edges. 
• Set aside.
• Cheese sauce, in a small saucepan melt butter over medium heat. 
• Stir in flour until combined. 
• Whisk in milk until smooth. 
• Cook and stir until thickened and bubbly. 
• Cook for 2 minutes more. 
• Stir in mozzarella cheese, cheddar cheese, cream cheese, paprika, and turmeric. 
• Cook and stir over medium heat until cheese is melted and mixture is smooth.
•  Reduce heat to low. Hold cheese sauce over low heat until needed, stirring occasionally.
• Coat a large skillet with cooking spray. 
• Heat skillet over medium heat. 
• Add meat; cook until browned, using a wooden spoon to break up meat as it cooks.
• Drain off fat. 
• Stir the water and *Homemade Taco Seasoning into meat in skillet. 
• Cook and stir for 3 to 5 minutes more or until most of the water has evaporated.
• To serve, arrange tortilla wedges on a serving plate. 
• Top with meat mixture, cheese sauce, tomato, sweet pepper, green onions, and, if desired, chili pepper. 
• Serve with salsa and cilantro.

*Homemade Taco Seasoning 

Ingredients:

• 2 teaspoons paprika
• 1 teaspoon ground cumin
• 1/2 - 1 teaspoon black pepper
• 1/2 teaspoon ground coriander
• 1/8 - 1/4 teaspoon ground Chipotle chili pepper
• 1/8 teaspoon cayenne pepper

Directions:

• In a small bowl stir together all ingredients.

Nutritional Info Per Serving:

Servings Per Recipe: 4
PER SERVING: 291 cal., 11 g total fat (6 g sat. fat), 61 mg chol., 356 mg sodium, 23 g carb. (3 g fiber, 6 g sugars), 24 g pro.

Chicken Burrito Bowl

Serves 4                                                                                                                

Ingredients:

• 2 c. cooked Chicken, shredded (or extra lean beef)
• 2 c. cooked Brown Rice
• 1 (15 oz. ) can Black Beans; Drained & Rinsed 
• 1 (15 oz. Corn, drained
• 2 Roma Tomatoes
• 1 Green Pepper, diced
• 1 Onion, diced
• 1 Avocado, diced
• 4 c. Romaine Lettuce, shredded

Directions:

• To make individual servings,
•  layer 1/2 c. rice, 1/2 c. chicken, lettuce, black beans, corn, tomatoes, green peppers, onions, avocados and other various ingredients you like. 
• Drizzle with the  Creamy Cilantro Lime Dressing or your other favorite dressing.

This recipe is from Six Sister's Stuff

Creamy Cilantro Lime Dressing 

Ingredients

• 1 cup loosely packed cilantro, stems removed and roughly chopped
• 1/2 cup plain Greek yogurt
• 2 Tbsp. fresh lime juice (about 1/2 lime)
• 1-2 garlic cloves
• 1/4 cup olive oil
• 1 1/2 tsp. white wine vinegar
• 1/8 tsp. salt

Directions

• Puree all ingredients in a blender or food processor until smooth.
• Taste and adjust seasonings if necessary.

Notes and variations:

To add heat, use cayenne pepper or some jalapeno.

For different flavor combos, add cumin, more garlic, or more lime juice.

If you prefer to avoid the tartness from the Greek yogurt and vinegar, add a little honey to tone it down, or use regular plain yogurt.

For vegan/dairy-free, use plain non-dairy yogurt (soy, coconut, or almond-based varieties). People have also had great success with avocado in place of yogurt!

This recipe is from The Garden Grazer

Taco Salad

Servings 6

Ingredients:

• 1/2 Head Iceberg Lettuce 
• 1 pound Ground Beef or Ground Turkey
• 1 package of Low-Sodium Taco Seasoning
• 1/2 c. Water
• 3 Roma Tomatoes ( diced)
• 3 Green Onions (chopped) (use both the white & green part of onions)
• 2 c. shredded Cheddar Cheese
• 1 can Ranch Style Beans
• 1 small can of Black Olives (drained)
• 1 ~ 13 oz. bag of Nacho flavored Doritos (crushed)
• 1 small bottle Catalina Dressing
• 1 jar of Salsa

Directions:

• Brown Ground Meat in a skillet until no longer pink
• Place cooked meat in a colander and rinse with hot water, drain well
• Put drained Meat back into the skillet and add Low-Sodium Taco Seasoning and 1/2 c. Water
• Simmer until all Water has evaporated
• Break up Lettuce into bite size pieces 
• Dice Roma Tomatoes 
• Chop both the white and green part of the Onions
• Now put Lettuce,  Tomatoes, Onions, Ranch Style Beans, Ground Meat, Olives & Cheese,  into a Big Bowl
• Add Crushed Doritos and Catalina Dressing just before you are ready to enjoy!
• Toss gently
• Serve Salsa with this just to add some zing!

This a recipe that can be as big or as small as you like.  Add more of less of everything!

Enjoy ❤

Betsy

Popover Pizza Casserole

Ingredients:
Servings 6 ( 31 Carb Grams Per Serving)

• 1&1/4 pounds Extra-Lean Ground Beef or Ground Raw Turkey Breast
• 2 c. sliced Mushrooms
• 1 & 1/2 chopped Yellow Summer Squash
• 1 c. chopped Onion
• 1 c. chopped Green Sweet Pepper
• 1 ~ 14 - 15 ounce can Pizza Sauce
• 1 t. dried Italian Seasoning, crushed
• 1/2 t. Fennel Seeds, crushed
• 1 c. 1% milk
• 1/2 c. Great Value Egg Whites or 2 whole Eggs
• 2 T. Olive Oil
• 1 c. All-Purpose Flour*
• 1 c. shredded Reduced - Fat Mozzarella Cheese (4 oz)
• 2 T. grated Parmesan Cheese

Directions:

•  Preheat oven to 400 degrees F. 
• In an oven-proof large skillet, cook turkey, mushrooms, squash, onion, and sweet pepper over medium heat until meat is brown and vegetables are tender, stirring to break up meat as it cooks.
• Drain off fat. 
• Stir pizza sauce, Italian seasoning, and fennel seeds into meat mixture. 
• Bring to boiling; reduce heat. 
• Simmer, uncovered, for 5 minutes, stirring occasionally. 
• Spread to an even layer.

 Meanwhile, for popover topping:

•  In a medium bowl, combine milk, eggs, and oil. 
• Beat with an electric mixer on medium speed or whisk for 1 minute.
•  Add flour; beat or whisk about 1 minute more or until smooth.
•  Sprinkle mozzarella cheese over meat mixture in skillet. 
• Pour popover topping evenly over mixture in skillet, covering completely. 
• Sprinkle with Parmesan cheese.
•  Bake, uncovered, for 30 to 35 minutes or until topping is puffed and golden brown. 
• (Casserole may look a bit gooey on top of the meat mixture from the melted cheese.) 
• Serve immediately.

Nutritional Info Per Serving:

327 Cal.,7 g.Total Fat, (2 g. Sat. Fat), 58 mg. Chol.,611 mg Sodium, 31 g. Carbs.(3 g.Fiber, 7 g. Sugar), 34 g. Protein

* If desired, you can substitute 1/2 c.  Whole Wheat Flour for 1/2 c. of the All Purpose Flour.

Enjoy ❤
Betsy

Makeover Beef & Sausage Lasagna

{Taste Of Home}

Serves 12
3/4 pound Lean Ground Beef (90%)
3/4 pound Italian Turkey Sausage Links (casings removed)
1 medium chopped Onion
1 medium chopped Bell Pepper
1 jar (26 oz) Light Ragu Heart Healthy Spaghetti Sauce
1 package (8 oz.) Reduced Fat Cream Cheese cubed
1 c. Great Value Non-Fat Cottage Cheese
1 lightly beaten Egg
1 T. minced Fresh Parsley
6 Whole Wheat Lasagna Noodles cooked and drained
1 c. (4 oz.) shredded Reduced Fat Italian Blend Cheese
3 t. Italian Seasoning
1 c. (4 oz.) shredded Part-Skim Mozzarella Cheese

Directions:

• Preheat oven 350 º
• In a skillet brown meats, onion, green pepper over medium heat until no longer pink
• Drain really good
• Set aside 1 c. Spaghetti Sauce
• Stir remaining Spaghetti Sauce into meat mixture
• Bring to a boil and reduce heat
• Simmer uncovered for 8-10 minutes
• In a small microwaveable bowl melt Cream Cheese 
• Add Cottage Cheese, Egg and Parsley
• Now is time to layer First put some Sauce mixture in bottom of 9 x 13 pan that has been sprayed with Great Value Olive Oil Spray
• Next add 3 Noodles
• Spread some Cheese Mixture
• Repeat Sauce, Noodles, Cheese
• Add saved 1/2 c. Spaghetti Sauce on top 
• Add Mozzarella Cheese and remaining Italian Seasoning
• Cover and bake for  35 minutes
• Uncover and cook for 10-15 more minutes or until bubbly
• Let stand for 15 minutes before cutting

Nutritional Info Per Serving: 298 Cals., 15 g. Fat, 7 g. Sat. Fat, 78 Chol., 620 mg. Sodium, 17 g. carbs., 3 g. Fiber, 23 g. Protein
Now these are a little off because the original recipe called for "Spaghetti Sauce". I changed it to "Light Ragu". I did change the Sodium count from 772 mg. to 620 mg. but left all the other counts alone.  I will get that changed ASAP.

Meat Loaf

Meat Loaf
Serves 4

Ingredients:
1 pound 90% lean Ground Beef
1/2 chopped Onion
1/4 chopped Red Bell Pepper
1/2 c. uncooked Instant Brown Rice
1/2 t. dry Mustard
1/2 t. dry Basil
1 small can reduced sodium Tomato Sauce (divided)
1 whole Egg
1/2 t. ground Black Pepper
1/2 t. Sea Salt

Directions:

• Preheat oven 350 º
• In a medium mixing bowl combine, Ground Beef, chopped Onion, chopped Red Bell Pepper, uncooked Instant Brown Rice, Dry Mustard, Dry Basil and 1/2 of the Tomato Sauce.
• Mix all together. I usually use my hands (washed of course)
• Place into a loaf size pan and patted smoothly on top
• Spread other 1/2 of Tomato Sauce on top
• Bake for 45 minutes or until done in center

Enjoy!

Betsy

Onion Burgers with Spicy Ketchup

Onion Burgers with Spicy Ketchup  (These Are Great On The Grill Too!!!)
This recipe is from Diabetes Self-Management
Serves 4

Ingredients:

1 pound 90% lean Ground Beef (can use ground turkey breast)
1/2 c. chopped Onion
1/2 t. ground Pepper
4 Whole Wheat Hamburger Buns
4 Sargento Ultra Thin Cheddar Cheese slices 
4 Lettuce Leaves
Sliced Tomato
*Spicy Ketchup


Directions:

• Heat grill, skillet or griddle
• Combine Meat and chopped Onions and Pepper
• Shape into 4 patties
• Press the center of each patty in the middle with your thumb not quite all the way through
• This will help the patty to cook evenly and also keep it's shape.
• Place Cheese slices on top of each patty after they are cooked
• Heat Buns
• Spread some Spicy Ketchup onto each Hamburger Bun
• Place 1 meat patty onto each bun bottom
• Top with Lettuce & Tomato

Nutritional Info per serving:

Cal. 340, Carb. 24 g, Protein 24, Fat 13 g, Sat. Fat 5 g., Chol. 74 mg., Sodium 155 mg, Fiber 1 g.,

Pot Roast

Pot Roast
Serves 6

Ingredients:
4-5 pound Roast (arm, chuck or 7 bone) (I like to have a bone in because it adds so much to the flavor)
1 package Great Value Onion Soup Mix
2 cups Hot Tap Water
Flour
2 T. Olive Oil

Directions:

• Preheat oven 350 º
• Pour  Onion Soup Mix into Hot Water
• Rinse Roast off in water and pat dry
• Heat Olive Oil in a Dutch Oven or Roasting Pan over medium heat
• Lightly coat with flour all over
• Place Roast into Pan and brown on both sides
• Take pan off the heat
• Pour Water w/Onion Soup Mix over the browned Roast
• Cover with lid
• Cook for 3-4 hours
• Take out of oven and place Roast onto platter
• If juices aren't quite thick enough just place the pan on top of burner over high heat and bring to a poil
• In a small jar put 1/2 c. water 
• Add 1-2 T. flour
• Quickly screw on the lid and shake vigorously to mix 
• After juices in pan have come to a boil slowly add the flour & water mixture to boiling juice an stir with a whisk to keep from lumping.
• Remove fro heat and pour into a bowl

Enjoy!

Betsy

Sloppy Joe's

Sloppy Joe's
Serves 4

Ingredients:

1 pound of ground beef or turkey
1/2 chopped Onion
1 small bottle BBQ Sauce (brand of your choice)
4 slices of Reduced Fat Cheddar Cheese
4 Whole Wheat Hamburger Buns


Directions:

• Chop onion
• Brown Ground Meat of your choice along with onion
• Drain off any grease
• Add BBQ Sauce
• Heat
• Place 1/4 of mixture onto each bun
• Top with slice of cheese

Enjoy!

Betsy