Makes 5 servings
12 ounces raw 85-94% lean ground beef
½ Tablespoons taco seasoning
¾ Cup salsa
4 egg whites
1 Cup reduced fat shredded Mexican cheese
1. Preheat your oven to 375 degrees and GENEROUSLY spray a muffin pan with cooking spray.
2. In a large frying pan, heat the olive oil over medium-high heat.
3. Add in the ground beef and cook, breaking up, until no longer pink. Add in the taco seasoning and stir until well mixed.
4. Remove the pan from the heat and stir in the salsa. Set aside.
5. In a large bowl, whisk the eggs and egg whites with a pinch of salt and pepper.
6. Using a ladle, divide the eggs between 12 muffin cavities.
7. Divide the beef mixture between the cavities, which is about 2 Tbsp per cavity.
8. Finally, top each muffin cavity with 1 lightly heaping Tbsp of the cheese.
9. Bake until the eggs are set and lightly golden brown, about 20-23 minutes.
10. Let cool in the pan for 10 minutes and them remove to a wire rack to finish cooling.
Loaded Cauliflower Steaks
Makes 5 servings
Each serving provides:
7 ½ cups cauliflower (approx. two heads)
½ teaspoon garlic
½ teaspoon paprika
¼ teaspoon salt
½ teaspoon pepper
2 1/3 cups reduced-fat cheddar cheese
2 ¾ teaspoons ranch dressing
8 slices turkey bacon
2 tablespoons chives
Olive Oil Spray
Remove and discard the leaves from each cauliflower head, then trim the stem so that the cauliflower can lay flat on cutting board. (Leave the core intact!) Cut each cauliflower into thick “steaks” about 3/4″ thick. Reserve any loose florets to cook with the steaks. In a small bowl, whisk together olive oil, garlic powder, and paprika. Season mixture with salt and pepper. Heat a grill or a grill pan to medium. Brush one side of each steak with the olive oil mixture and place the brushed side down on a grill. Brush the top sides with the olive oil mixture and cook until tender and charred in spots, about 8 minutes per side. Top each cauliflower with cheese and cook until melted. Toss extra florets in the olive oil mixture and grill, turning often, until charred and tender, about 6 minutes. Drizzle cauliflower with ranch then sprinkle cooked bacon and chives on top.
1 lean – 1 Green – 1 Condiment – 1 Healthy Fat, Per Serving
12.5 oz lean ground beef
1 tsp garlic powder
salt and pepper to taste
Brown and crumble beef in skillet
4 cups lettuce (iceburg shown)
4 tblsp shredded cheddar
2 dill pickles sliced
1/2 cup sliced cucumbers
1/2 cup grape tomatoes
4 tblsp Wishbone Light Thousand Island Dressing
Add crumbled beef to prepared salad and enjoy 🙂
Lasagna Stuffed Meatloaf
Slightly revised from cupcakesandkalechips.com
Per serving: 1 lean, ½ green, 2 ½ condiments, and ½ optional snack
- 3/4 cup part-skim ricotta cheese
- 1/2 cup grated Parmesan cheese, divided
- 3 eggs, divided
- 3 Tablespoons minced fresh parsley, divided
- 1 teaspoon kosher salt, divided
- 2 lbs 90-94% lean ground beef
- 4 packets OPTAVIA Multigrain crackers, crushed into breadcrumb-like pieces (a food processor works well for this)
- 1/4 cup onion, minced
- 1 clove garlic, crushed
- 1/2 teaspoon pepper
- 2 teaspoons Italian seasoning
- 2 cups, about 8 oz reduced-fat mozzarella cheese, shredded, divided
- 1 cup of your favorite, no sugar-added, tomato sauce
- Preheat oven to 350°F.
- In a bowl, combine ricotta cheese, ¼ cup parmesan cheese, 1 egg, 1 Tablespoon parsley, and 1/2 teaspoon salt. Set aside.
- In a bowl, combine ground beef, crackers, 2 Tablespoons parsley, onion, garlic, pepper, 1/2 teaspoon salt, Italian seasoning, and 2 lightly beaten eggs. Gently combine with your hands until blended, but try not to overwork the meat.
- On a piece of plastic wrap or wax paper, press the meat mixture into a 10×12-inch rectangle.
- Set aside 1 cup shredded mozzarella cheese. Sprinkle the remaining 1 cup mozzarella cheese evenly over the ground beef about two inches from one of the short edges and an inch from the three remaining edges. Spread the ricotta cheese mixture evenly over mozzarella.
- Starting from the short egde with the cheese closest to it, roll up like a jelly roll, towards the end with the cheese two inches from the edge, lifting the wax paper or plastic wrap as you roll. Seal the end completely, and place seam-side down into a 9×13-inch baking pan. Press together any cracks,
- Place pan in the oven and bake for 45 minutes. Remove pan from oven, pour the sauce over the meatloaf, and sprinkle with the reserved mozzarella and parmesan cheese.
- Return meatloaf to oven 15-20 minutes, or until no pink remains. Place under the broiler for 2-3 minutes, or until the cheese is browned and bubbly.
- Remove from oven and allow to stand 10 minutes. Slice and serve.
Broccoli Taco Bowl
slightly revised from thebestblogrecipes.com
1 lean, 3 green and 2 condiments
4-oz lean ground hamburger
1-oz shredded cheddar cheese
1 1/4 cup broccoli, cut into bite sized pieces
1/4 cup Rotel tomatoes
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon salt, divided
pinch of red pepper flakes
2 tablespoons low sodium chicken stock
Put your broccoli in a bowl with your chicken stock and cover with plastic wrap. Put in the microwave for 4 minutes, or until tender and cooked.
In a large skillet brown your hamburger and drain the grease if needed when it’s done.
Add your Rotel tomatoes, garlic powder, onion powder, salt, and red pepper flakes and stir well.
When your broccoli is finished cooking then add it to your skillet and toss with the hamburger mixture.
Add everything to a bowl and top with your shredded cheddar cheese.
Slightly Revised from mariamindbodyhealth.com
Makes 4 servings
1 Lean protein
1 ¼ Greens
2 ¼ condiments
¼ Optional Snack
• 2 cups butter lettuce, cut into 1 inch squares
• 14 ounces roast beef or corned beef, shaved thin
• 1 cup cherry tomatoes, halved
• 8 ¼ inch thick slices of dill pickles
• 1 cup cubed low fat Swiss cheese
• ¼ cup low fat plain greek yogurt
• ¼ cup no sugar added tomato sauce
• 3 tablespoons diced dill pickles
• 1 tablespoons swerve confectioner’s sugar
1. Make the dressing by placing the greek yogurt, tomato sauce, dill pickles and sweetener in a bowl. Combine until smooth. Taste and adjust seasoning; adding salt or sweetener.
2. Cut the lettuce into 1 inch squares and thread onto wooden skewers. Fold the corned beef slice into 1 by 1 inch square and thread it onto the skewer. Thread on a dill pickle slice, cube of cheese and a ½ a tomato. Repeat layers. Repeat with remaining skewers. Place on a serving platter and serve with a bowl of dressing for dipping. Store extras in airtight container in the fridge for up to 4 days.
Cabbage Roll Stew
Makes 8 servings
½ Lean protein
2 ½ condiments
• 1 cup leeks, chopped
• 1 garlic clove, finely chopped
• non-stick pan spray
• 1 1/4 pounds ’meatloaf mix’ beef-pork combination
• 2 tablespoons regular or ‘sweet’ paprika (not smoked or hot varieties)
• One 28 ounce can no sugar added tomato sauce
• One 32 ounce carton chicken broth
• 2 cups green cabbage, core removed and sliced
• ½ tsp Kosher salt
½ tsp freshly ground pepper
• 2 cups sauerkraut, rinsed well and drained
• ½ cup low fat plain greek yogurt for garnish
1. Sauté the leeks and garlic with non-stick spray in a large Dutch oven over medium high heat until very soft and tender.
2. Add the meat and cook until well browned, breaking up with a wooden spoon and add paprika.
3. Add the tomato sauce, broth and cabbage. Bring to a boil, cover, reduce heat and simmer until cabbage is very tender, 35 to 45 minutes.
4. Add the sauerkraut and cook an additional 20 minutes.
5. Season with salt if needed and black pepper to taste.
6. Ladle into bowls and serve with greek yogurt as garnish.
Makes 4 servings
1 Lean protein
3 vegetable servings
2 1/3 condiments
1 lb Low Sodium Roast Beef
4 ounces low-fat provolone cheese
2 ounces low fat cream cheese
4 bell peppers – total weight 1 1/4 pounds
1 cup chopped scallions
6 oz baby bella mushrooms
½ cup low sodium beef broth
1/4 teaspoon salt
1/2 teaspoon pepper
Preheat oven to 400°. Start by slicing the peppers in half lengthwise and remove the ribs and seeds and set them aside.
Add the broth, garlic, mushrooms, scallions and a dash salt and pepper, to a large saute pan and cook over medium-low heat until the onions are tender, approximately 30 minutes.
Slice the roast beef into thin strips and stir into the onion and mushroom mix and heat through for about 3-5 minutes. Turn off the heat and stir in the cream cheese.
In the meantime, line the inside of each pepper with a slice of cheese. Next, fill each pepper with the meat mixture, then top with more cheese. Bake for 15-20 minutes until the cheese on top is golden brown.
Hungarian Beef Stew
Makes 8 servings
1 Lean protein
1 ¼ vegetables
• One 3 pound boneless beef chuck roast, trimmed of excess fat and cut into 1 ½ inch cubes
• 1/4 tsp Salt
• ⅓ cup sweet paprika – buy fresh for this dish
• One 12 ounce jar roasted red peppers, drained and rinsed
• 2 tablespoons tomato paste
• 3 teaspoons white vinegar
• Non-stick pan spray
• 3 cup leeks, diced
• ½ tsp Sea salt
· ½ tsp ground black pepper
• 1 bay leaf
• ½ cup beef broth
• 2 Tbs low fat sour cream
1. Process paprika, roasted peppers, tomato paste, and vinegar in food processor until smooth and creamy.
2. Cook leeks with non-stick spray in large Dutch oven over medium high heat; stirring occasionally, until onions soften.
3. Stir in paprika mixture, add bay leaf and cook, stirring occasionally, for 2 minutes. Add beef and stir until well coated. Scrape down sides of pot, cover and adjust heat to low simmer. Cook until meat is almost tender, 2 to 2½ hours, stirring every 30 minutes. Add beef broth and continue to cook until fork slips easily in and out of beef, about 30 minutes longer.
4. Remove from heat, skim fat from surface; remove bay leaf, adjust seasonings with salt and pepper, serve hot. Serve with dollop of sour cream.