Archive for the ‘Meat’ Category


(First…let me apologize for the hunk ‘o meatloaf-on-a-plate.  Good grief.  

I had served dinner to Hon and he ooed and awed over it so I then felt like I should have taken a photo so I could post the recipe.  That was all that was left.  

Don’t worry.  It’s really, really great, regardless!)


Yes, I’m channeling Gramma with this one!

Meaty, filling, flavorful, with that sweet glaze we all remember and loved.  I’ve given you two ways – beef or turkey, and both are fabulous.   Depending on your preference and caloric need, either meat will give you wonderful results.   I prefer to use mini loaf pans because it bakes so quickly and they freeze great.

A mixed green salad (plus baby white corn with sea salt and warmed whole grain rolls for those who aren’t limiting carbs)  – the perfect dinner!




1/2 tablespoon olive oil

1/2 cup finely diced onion

1 stalk celery, finely diced

1 slice turkey bacon, finely diced

1 egg, beaten

1/3 cup skim milk

1 teaspoons salt

1/8 teaspoon freshly ground black pepper

1/4 teaspoon sage

1 slice bread, diced very small (OR 1/4 cup Panko crumbs)

3/4 cups shredded cheddar cheese

1 pound very lean ground beef (OR 1 pound mixed dark/light ground turkey)

1/3 cup ketchup

1/3 cup Whey Low Gold (OR 1/4 cup Splenda Granular PLUS 1 tablespoon sugar-free maple syrup OR 1/3 cup regular brown sugar)

1/2 teaspoon prepared yellow mustard


Preheat oven to 350 degrees.  With vegetable cooking spray coat 1 regular loaf pan, or 2 mini loaf pans and place on a baking sheet.  Set aside.

In a saute pan heat the olive oil over medium low heat.  Add the onion, celery, and bacon.  Cook for 10-15 minutes or until veggies are soft.  Set aside to cool slightly.

In a large bowl whisk the egg, milk, salt, pepper, and sage.  Add the bread and stir until “mushed” up and no dry pieces remain.  Stir in the cheese and the onion mixture.  Add the ground beef or turkey and combine until well mixed.  Divide among prepared pans and lightly pack down.

In a small bowl whisk the ketchup, WL Gold (OR Splenda and sf maple syrup), and mustard.  Spoon over meat mixture.  Bake for 35-40 minutes for mini loaf pans, or 50-60 minutes for regular sized loaf pans….or until instant read thermometer reads  165 degrees, temp will increase to 170 as it rests.) Allow to rest for 10 minutes before slicing.  Makes 8 servings.

Per Serving (90% lean ground beef, WL Gold):  Calories 234, Protein 20 g, Fat 11 g, NET Carbs 10 g, Sugar 8 g, Sodium 434 mg

Per Serving (ground turkey mixed light/dark, WL Gold):  Calories 210, Protein 12 g, Fat 9 g, NET Carbs 10 g, Sugar 8 g, Sodium 452

Without Whey Low Gold: subtract 8 calories and 5 sugars

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This soup is filling and so easy…it doesn’t take hours to simmer, but can be on the table in 50 minutes! Full of vegetables and  chunks of leftover meatloaf floating in a seasoned broth….for your family add a crusty Italian loaf rubbed with garlic and drizzled with olive oil and there’s your complete meal!

Vege Version:  Use vegetarian meatballs.  Trader Joe’s has some available, that are very good.



2 tablespoons olive oil
1 cup diced onion
1/2 cup diced carrots
3/4 cup diced celery
2 garlic cloves, minced
1 1/2 cups shredded cabbage
1 medium zucchini, sliced
6 cups low-sodium beef broth
1 tablespoon Italian Seasoning herb mix
1/4 teaspoon black pepper
Salt to taste
One 28-ounce can diced tomatoes, UNDRAINED
One 6-ounce can tomato paste
2 cups or more of chunks of leftover meatloaf
OR prepared meatballs (24 regular-sized)
One 15-ounce can Cannellini or Great Northern Beans, drained
One 14-ounce can Italian green beans, drained
1/2 cup small shell pasta – optional


In large saucepan, over medium-low heat, saute onion, garlic, carrots, celery and zucchini in olive oil until onions are soft and transparent. Add cabbage, broth, seasonings, tomatoes, and tomato paste. (If using meatBALLS instead of LOAF, add them here.) Allow to simmer over medium-low heat until vegetables are tender. Add Cannellini beans, green beans and pasta. Cook until pasta is tender. Carefully stir in meatloaf and gently heat through. Serve with shredded parmesan cheese sprinkled on top. Makes eight 1-cup servings.

With pasta:

Per Serving: 298 Cal; 16 g Protein; 14 g Tot Fat; 29 g Carb; 6 g Fiber; NET Carbs: 23 g; 6 g Sugar; 420 mg Sodium

Without pasta:

Per Serving: 273 Cal; 15 g Protein; 14 g Tot Fat; 24 g Carb; 5 g Fiber; NET Carbs: 21 g; 6 g Sugar; 420 mg Sodium

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Time for some solid, dense protein?  Need a lunch or dinner that’s full of flavor and super filling?  Something new and different?  Here ya’ go…

You can make meatballs, patties, or loaf….or even crumbly fry this off in a pan. The secret is to fry, bake, or broil the meat until it’s almost done – there will be some carryover heat and it will finish cooking out of the pan. This way your ground meats, especially, will stay nice and softly moist.

Super easy, very fast, and they are wonderful wrapped in some buttery soft lettuce leaves with my Tzatziki Sauce (recipe below).




1 pound ground sirloin or turkey
2 large cloves garlic, crushed (thru a garlic press)
1/2 teaspoon salt
1 teaspoon onion powder
1 1/2 teaspoons oregano
1/8 teaspoon allspice
2 tablespoons half & half
1/4 teaspoon black pepper

In a large bowl combine the meat, garlic, salt, onion powder, oregano, allspice, half & half, and black pepper. Fry into two-tablespoon-sized meatballs or form into patties or loaf and bake off. Makes 6 servings.


With ground sirloin:
Per Serving: 213 Cal; 23 g Protein; 13 g Tot Fat; 0 g Carb; 0 g Fiber; 0 g Sugar; 246 mg Sodium


With ground turkey (mixed light and dark):
Per Serving: 133 Cal; 22 g Protein; 6 g Tot Fat; 0 g Carb; 0 g Fiber; 0 g Sugar; 294 mg Sodium


Tzatziki Sauce

3/4 cup thick plain yogurt such as Fage (or drain plain yogurt very well)
3 tablespoons sour cream
1/2 cucumber, peeled, seeded and grated
1/4 teaspoon garlic powder
1/2 teaspoon Splenda
1 teaspoon dried or 2 tablespoon fresh dill weed
Kosher salt and black pepper


In a small mixing bowl blend together the yogurt, sour cream, grated cucumber, garlic powder, Splenda, dill weed. Season with salt and pepper to taste. Chill. This is best if made several hours in advance.


Makes 6 servings. Per Serving: Calories 31; Protein 2 g; Fat 1 g; Carbs 3 g; Sugar 2 g; Sodium 25 mg

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Hon loves Wendy’s chili – he would buy and eat it every single day…and does!

My friend sent me an e-cookbook of copycat recipes and this was one of them.  I changed it up a little bit, and made the first batch.  I held my breath as SuperMan ate one…and then two bowls of it and pronounced it “Very Good – almost exactly like the original.”  Whew…

It really does look and smell pretty darn close – and is easy and economical.   Treat your family to fast-food…but you’ll know exactly what’s in it!

I read about the original-original and someone said that to make it the closest to, use frozen diced onions and green peppers.  Ever wanting to make things super easy, I do.  They also said it was imperative to boil the meat after browning.  So I do that, too.

Does it make a big difference?  Who knows.  Hon likes it…I’m going with that.  You do what you want…!




1 pound 97% lean ground beef or turkey (Vege Version: 1 pkg Morningstar Crumbles)

Salt and black pepper

2 teaspoons olive oil

1/2 cup diced celery

1/2 cup frozen diced green peppers

1/2 cup frozen or fresh diced red peppers  (I’ve not found frozen in my neck of the woods)

1 cup frozen diced onions

2 tablespoons chili powder

1/2 tablespoon cumin

1/2 teaspoon salt

1/2 teaspoon freshly ground black pepper

1/2 teaspoon sugar

1/4 teaspoon garlic powder

One 15-ounce can petite-diced tomatoes

One 15-ounce can tomato sauce

1 1/2 cups water

One 15-ounce can pinto beans, drained and rinsed

One 15-ounce can kidney beans, drained and rinsed


In a stockpot, over medium heat, brown the meat with a little salt and pepper.  (Do NOT do next step if using Meat Substitute.) Add water, just to cover by 1/2 an inch, and bring to a boil.  Boil for 2 minutes.  Drain and rinse.

Return meat to pot – medium heat – and add the olive oil, celery, green peppers, red peppers, onions, chili powder, cumin, salt, black pepper, and garlic powder.  Cook for one minute.

Add the diced tomatoes, tomato sauce, water, and beans.  Reduce heat to low, cover, and simmer for one hour, stirring occasionally.  Makes approx ten 1-cup servings.

Per Serving: Calories 164; Protein 13 g; Fat 3 g; NET Carbs 13 g; Sugar 3 g; Sodium 512 mg  (The carbs are complex and from the beans and veggies – super for us!)




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Need a quick supper? Fix this dish and even the pickiest eaters in the house will gobble it up.

Toss a crunchy salad full of dark greens and colorful red and yellow peppers, radishes, some purple onion slices, and deep black olives. Dowse it with a splash of olive oil and balsamic vinegar…sprinkle lots of freshly cracked black pepper and kosher salt.

For the family, thickly slice a crusty baguette, rub the pieces with garlic and drizzle on some olive oil, and a sprinkling of Italian herbs. Throw it under the broiler until golden.




1 tablespoon olive oil
1 large onion, diced
3 carrots, diced
4 ribs of celery, diced
2 tablespoons pearl barley
1/2 cup water
Two 14-ounce cans reduced-sodium beef broth
One 14.5-ounce can diced tomatoes, undrained
1 teaspoon dried basil
1 teaspoon dried oregano
1 bay leaf
1/8 teaspoon cumin
Kosher salt and black pepper to taste
One 16-ounce pkg. frozen OR homemade pre-cooked meatballs (Vege Version: 1 pkg Trader Joe’s vegetarian meatballs…or other brand)

In a large saucepan heat olive oil over medium heat. Add onions, carrots, and celery and cook until onions are transparent. Stir in barley and sauté for 1 minute. Turn heat up to medium-high. Add water, broth, tomatoes, basil, oregano, bay leaf, cumin, salt and pepper. Bring to a boil and reduced heat to low. Allow to simmer, covered, for 40 minutes. Barley should be tender but still chewy at this point. Remove bay leaf.  Add meatballs and continue simmering for 15 minutes longer. Serve with Parmesan cheese if desired. Makes approx eight  (1 cup) servings.

Per Serving: Calories 217; Protein 13 g; Fat 11 g; Carbs 10 g; Sugar 3 g; Sodium 484 mg

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This smells so homey-good while baking!

For the family: in the same oven I put some chunky potatoes on a baking sheet, drizzle with olive oil and sprinkled with grated parmesan, salt and pepper, a dash of garlic powder. Stir occasionally and roast until golden and crisp. Whip up a green salad and dinner’s done in an hour.




2 tablespoons olive oil, divided

1 medium red pepper, diced

1 medium onion, diced

3 cloves of garlic, minced

One pound ground sirloin or ground turkey – mixed light and dark for moistest loaf

1/4 cup quick-cooking oatmeal

1/3 cup plain bread crumbs

1 cup grated parmesan cheese

2 eggs

1 tablespoon Worcestershire sauce

1 tablespoon balsamic vinegar

2 tablespoons chopped, fresh basil

1 tablespoon chopped, fresh parsley

1/2 teaspoon salt

1/2 teaspoon black pepper

1-2 cups marinara sauce


Preheat oven to 350 degrees.

Heat 1 tablespoon of the olive oil in a medium saute pan. Over medium heat add the pepper, onion, and garlic. Cook until just soft. Remove from heat to cool slightly. When vegetables are cooled, add remaining tablespoon of olive oil, beef/turkey, oatmeal, bread crumbs, parmesan cheese, eggs, Worcestershire, balsamic vinegar, basil, parsley, salt, and black pepper .

Very gently mix until well combined. Shape into a loaf on an oiled baking sheet or casserole dish. Spread marinara sauce over the top.

Bake for 50-60 minutes or until a meat thermometer reads 160 degrees. Remove from oven and lightly cover with foil. Allow to rest for 5 minutes. Makes 8 servings.

Per Serving (Sirlion): Calories 260; Protein 20 g; Fat 12 g; NET Carbs 11 g; Sugar 5 g; Sodium 409 mg

Per Serving (Turkey): Calories 198; Protein 16 g; Fat 10 g; NET Carbs 11 g; Sugar 4 g; Sodium 566 mg

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Regular Sweet & Sour sauce is very high in sugar… for those of us who want that wonderful flavor but few sugar grams – I think you’ll love this.


Stick this in your slow-cooker on low for a few hours, make up some fluffy, fragrant rice for your family…dinner’s ready!

(Also good with vegetarian meatballs.  Trader Joes has a brand that’s wonderful and will hold their shape in the sauce.)




Vegetable cooking spray
One 20-ounce can pineapple in own juice (chunks or rings), juice reserved
1/4 cup apple cider vinegar
3 tablespoons soy sauce
2 teaspoons tomato paste
1/4 cup Whey Low Granular OR Splenda Granular
3 teaspoons Whey Low Gold OR sugar free pancake syrup
1/4 teaspoon ground ginger
1/8 teaspoon red pepper flakes
1 tablespoon cornstarch
Kosher salt to taste
2 1/2 – 3 cups prepared  OR homemade meatballs (prepared means FAST!)
1 onion, cut in 1 inch pieces
1 green pepper, cut in 1 inch pieces
1 red pepper, cut in 1 inch pieces

Preheat slow-cooker on low, or oven to 350 degrees. Coat pot or deep baking dish with vegetable spray.
Combine pineapple juice, apple cider vinegar, soy sauce, tomato paste, sugar sub, sf syrup/Gold, ginger, and red pepper flakes in a small saucepan and reserve 1 tablespoon to a measuring cup.

Bring to boil over high heat, stirring often. Mix cornstarch into reserved liquid and add to boiling sauce. Cook and stir just until thickened.

Place meatballs into the slow-cooker or a baking dish. Pour sauce over meatballs and allow to cook on low in the slow-cooker for 2 hours or in the oven for 45 minutes or until bubbling. Add pineapple, onion, and peppers; cook in slow-cooker for another hour or oven for 30 minutes or until vegetables are tender. Makes 6 servings.

Per Serving: Calories 268; Protein 14 g; Fat 13 g; Carbs 13 g; Sugar 6 g; Sodium 970 mg

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S&H framed


When you’re talkin’ about comfort food…Lasagna has to be pretty high on the list!


This one has a spicy twist and is perfect for those wanting to get away form the carby noodles.

I like to do it in individual servings so that each person gets a gorgeous little lasagna all their own…but making it in a large casserole would work for a crowd.


The only thing needed to complete the meal is a bowl of silky sour cream to top each bubbly serving and a crisp green salad.

Going vegetarian is easy, too… SUPER both ways!


(This recipe makes 12 individual cups or a 9×13 pan. It can easily be halved, though…and it would freeze great. Assemble, cover tightly and freeze. Thaw before baking.)





Vegetable cooking spray
1 pound ground beef, turkey or 1 pkg. Morningstar Crumbles for vegetarian 
1 tablespoon olive oil – if using Crumbles
1 medium onion, finely diced
3 teaspoons Taco Seasoning
1 teaspoon cumin
One 16-ounce can refried beans
1 cup salsa, divided
One 15-ounce container Ricotta cheese
2 cups shredded Monterey Jack cheese, divided
24 round wonton wrappers (or 12 egg roll wrappers for a large casserole)

Preheat oven to 350 degrees. Spray twelve 4-ounce custard cups or 9×13 inch baking pan and set aside. If using cups, place them on a cookie sheet.

In a large skillet, over medium heat, cook beef or turkey and onions until meat in no longer pink and onions are tender. Drain if necessary. Stir in taco seasoning, cumin, refried beans, and 3/4 cup of the salsa. Set aside to cool slightly.

In a medium bowl combine ricotta cheese and 1 1/2 cups of the Monterey Jack cheese and set aside. Place one wonton wrapper in each custard cup (or a single layer in casserole dish). Spoon on 1 tablespoon of meat mixture, topped with 1 tablespoon cheese mixture. (If using casserole, spoon on half of meat mixture and half of cheese mixture.) Repeat with wrapper, meat and cheese. Place 1/2 teaspoon of the remaining salsa on each cup or spread onto casserole. Top with remaining Jack cheese.

Bake the cups 25 minutes or the casserole 40 or until golden and bubbly. Garnish with avocados and sour cream if desired. Makes 12 servings.

Per Serving: Calories 290; Protein 15 g; Fat 9 g; Carbs 8 g;  Sugar 1 g; Sodium 344 mg

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Cooking with a crock-pot is very convenient if you have the time to let things simmer forever and ever! I like it, but I also slow simmer a beef roast in the oven at about 275 degrees all day long…works just the same.  Some braise theirs on the stovetop in a Dutch oven. All of these methods, if done at a slow temp for hours on end, with liquid added, will give you a succulent, moist roast that is very pouch friendly.

You can add whatever root vegetables you’d like to this pot…carrots, celery, a potato or two for the family. Even a can of tomatoes would give you a completely different meal.



3 pound boneless chuck roast
Kosher salt and black pepper
4 small or boiling onions, peeled and halved
1 whole clove garlic
One 4-ounce can mushroom pieces, drained or 1 cup fresh, sliced
One envelope dry onion soup mix
1/2 teaspoon dried basil
1/2 cup low sodium beef broth
1/2 cup water or beef broth
1 tablespoon corn starch

Sprinkle salt and pepper on beef and brown quickly on all sides and place in crockpot or into a deep oven proof baking dish. Scatter onions, garlic, and mushrooms over meat. In a small bowl stir together the soup mix, basil, and beef broth. Pour over roast. Cover tightly. Cook in Crockpot on low for 7-8 hours or until meat is very tender but not dry. Bake in the oven at 275 degrees for 5-6 hours. Baste meat as needed to keep it moist. When roast is done, remove and the onions to a plate, cover with foil and let it rest for a few minutes. Pour cooking liquid into a sauce pan. Add cornstarch to 1/2 cup water or broth and stir until smooth. Add to liquid in saucepan. Bring to a boil, pour over meat and serve. Makes ten servings about 1/2-3/4 cup each.  (It really depends on how far you cook the meat down…the less you cook it the less it will shrink, so that will change the size of the servings.)

Per Serving: Calories 338; Protein 21 g; Fat 23 g; Carbs 3 g; Sugar 0 g; Sodium 317 mg

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!chzbrgpie97 BLOGS


This is the basic recipe…use your imagination to make any ‘burger’ you like.  I topped mine with spicy ketchup and dill chips.

How about a Cowboy Burger – pinto beans mixed into the meat part…BBQ sauce slathered under the cheese topping.

Or some blue cheese crumbled in and roasted garlic.  Or feta cheese and Greek olives?  WOW!

Serve this with a fresh and crispy green salad and the family won’t miss the BUNS!




Vegetable Cooking Spray
1 pound ground beef OR  Vegetarian version:  1 pkg. Morningstar Crumbles
1/4 cup chopped onion
1/4 cup chopped green pepper
1 tablespoon olive oil (IF USING VEGGIE MEAT)
1/2 teaspoon oregano
1/4 teaspoon Adobo seasoning OR 1 teaspoon Taco Seasoning
3/4 teaspoon salt
1/4 teaspoon fresh black pepper
1/3 cup crushed cheesy or buttery crackers (such as Cheezits or Ritz)
One 10-ounce can condensed tomato soup, undiluted

Preheat oven to 350 degrees. Coat a deep dish pie plate with vegetable cooking spray and set aside.
Over medium-high heat brown meat or veggie meat (with olive oil) and onion and peppers. Drain if using beef. Stir in oregano, Adobo, salt, black pepper, cracker crumbs, and soup. Pour into the greased pie plate. Set aside.


1 egg, beaten
1/4 cup milk
1/2 teaspoon salt
1/2 teaspoon dry mustard powder
1/2 teaspoon Worcestershire sauce
2 cups shredded Cheddar cheese (or any variety you like)

In a small bowl mix together the egg, milk, salt, mustard powder, Worcestershire sauce, and cheese. Pour over the burger mixture, spreading cheese to cover top completely. Bake for 30 minutes or until topping is set and golden. Makes 10 servings.

Per Serving: 293 Cal; 20 g Protein; 16 g Tot Fat; 6 g Carb; 0 g Fiber; 2 g Sugar; 297 mg Sodium

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