Tasty Hamburger Skillet

Tasty Hamburger Skillet

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 9 cups
Serving Size 1 cup

Ingredients

1 pound lean ground beef (15% fat)
1⁄3 cup chopped onion (1⁄3 medium onion)
1⁄3 cup green pepper, chopped
2 cups water
1 cup long grain white rice
1 teaspoon garlic powder or 4 cloves of garlic
1 Tablespoon chili powder
1⁄4 teaspoon salt
1⁄4 teaspoon ground pepper
1 can (15 ounces) diced tomatoes, with juice
1 can (15 ounces) whole kernel corn, drained (or about 1 1/2 cups frozen)
1 can (15 ounces) red kidney beans, drained and rinsed
1⁄2 cup grated cheddar cheese

Directions

1. Cook ground beef, onion, and green pepper in large skillet over medium heat (300 degrees in an electric skillet) until hamburger is no longer pink. Drain excess fat from pan.
2. Add water, rice, garlic powder, chili powder, salt, pepper, tomatoes with juice, corn, and beans.
3. Cook, covered, for about 20 minutes or until rice is soft.
4. Remove from stove top, sprinkle with grated cheese, and serve hot.
5. Refrigerate leftovers within 2 hours.

Notes

• Tip: Garnish this dish with a tablespoon of low-fat sour cream.
• Flavor boosters: green chilis, jalepeños, more garlic, and other seasonings.
• Make extra! Leftovers make a great filling for tacos, burritos, filling for stuffed bell peppers, or as a topping for baked potatoes.
• Use whole grains! Use brown rice instead of white rice and increase cooking time to 45 minutes or until rice is cooked.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Beef Barley Soup

Beef Barley Soup

Prep time: 15 minutes
Cooking time: 45 minutes
Makes: 14 cups
Serving Size 1 cup

Ingredients

1 pound lean ground beef (15% fat or less)
1 large carrot, diced, about 1 cup
1 small onion, diced, about 1 cup
2 stalk celery, diced, about 1 cup
2 cloves garlic, finely chopped or 1/2 teaspoon garlic powder
8 cups water
2 teaspoons beef bouillon
1 can (14.5 ounce) diced tomatoes with juice
1 cup uncooked barley
1⁄2 teaspoon pepper

Directions

1. In large sauce pot, cook ground beef over medium heat. Drain fat.
2. Add carrots, onion, celery, and garlic; stir often and cook for about 5 minutes.
3. Add 8 cups of water, bouillon, tomatoes with juice, barley, and pepper. Bring to a boil.
4. Cover and reduce heat to a low boil. Cook for about 30 minutes.
5. Serve immediately.
6. Refrigerate leftovers within 2 hours.

Notes

• Add 1 cup sliced mushrooms with tomatoes.
• Add 1 cup chopped kale or other greens with tomatoes.

Quick Lasagna

Quick Lasagna

Prep time: 10 minutes
Cooking time: 45 minutes
Makes: 9 cups
Serving Size 1 cup

Ingredients

1 pound lean ground beef (15% fat)
1 large onion, chopped
1 clove garlic, minced, or 1/4 teaspoon garlic powder
2 cups spaghetti sauce
4 Tablespoons fresh parsley, or 4 teaspoons dried
1 teaspoon oregano
1 teaspoon basil
1 pint (2 cups) low-fat cottage cheese
2⁄3 cup shredded mozzarella cheese
6 uncooked lasagna noodles
1⁄3 cup grated parmesan cheese

Directions

1. Cook ground beef over medium-high heat (350 degrees in an electric skillet) until it is no longer pink.
2. Drain fat, add onion, and cook until onion is clear.
3. Add garlic, 1 cup of the spaghetti sauce, and herbs; spread evenly in skillet.
4. Reduce heat to low (200 degrees in an electric skillet), spread cottage cheese over mixture, and sprinkle with half of the mozzarella. Top with 4 noodles, breaking remaining 2 to fill in open spaces.
5. Pour remaining spaghetti sauce evenly over the top of noodles; gently press noodles down to moisten.
6. Cover and simmer 15 minutes until noodles are tender. Top with remaining cheeses, cover, and simmer 2 more minutes or until cheeses are melted.
7. Let stand, covered, 5-10 minutes before serving.
8. Refrigerate leftovers within 2 hours.

Italian Veggie Soup

Italian Veggie Soup

Prep time: 15 minutes
Cooking time: 45 minutes
Makes: 12 cups
Serving Size 1 Cup

Ingredients

1 pound lean ground meat (15% fat) (turkey, chicken or beef)
1 cup diced onion
1⁄2 cup sliced celery
1 cup sliced or diced carrots
1 1⁄2 cups sliced or chopped cabbage
1 can (15 ounces) kidney beans drained and rinsed
2 cans (15 ounces each) tomato pieces with liquid
1 can (15 ounces) tomato sauce
1 can (15 ouncse) cut green beans, drained and rinsed
1 cup whole kernel corn (canned and drained, frozen, or fresh cooked)
2 cups water
3 teaspoons or 3 cubes low sodium beef, chicken or vegetable bouillon
1 teaspoon garlic powder or 4 cloves, crushed
1 teaspoon dried parsley
1⁄2 teaspoon dried oregano leaf
1⁄2 teaspoon dried sweet basil leaf
1⁄4 teaspoon pepper
1⁄2 cup small macaroni (optional)

Directions

1. In a skillet over medium-high heat (350 degrees in an electric skillet), cook the ground meat until browned, breaking it up as it cooks. Drain any fat. Add to soup pan.
2. In the same skillet, saute the onion, celery, and carrots until limp but not brown. Add to soup pan.
3. Add all the remaining Ingredients to soup pan.
4. Bring to a boil. Lower heat, cover and simmer about 30 minutes.
5. Refrigerate leftovers within 2 hours.

Notes

• One large ear of corn makes about 1 cup of cut corn.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Cheesy Beef Pasta

Cheesy Beef Pasta

Prep time: 20 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

1⁄2 pound lean ground beef (15% fat)
1 onion, diced (about 1 cup)
2 cloves garlic, minced, or 1/2 teaspoon garlic powder
1 small zucchini, chopped (about 1 1/2 cups)
1 jar (24 to 26 ounces) tomato based pasta sauce
1⁄2 teaspoon dried basil
1⁄2 teaspoon dried oregano
1⁄4 teaspoon hot red pepper flakes (optional)
12 ounces rotini pasta (about 4 cups)
2 ounces shredded cheddar cheese (about 1/2 cup)
6 ounces shredded mozzarella cheese (about 1 1/2 cups)

Directions

1. In a large skillet, cook beef, onion, garlic and zucchini over medium-high heat (350 degrees in an electric skillet) until meat is browned and broken into pieces. Drain any fat.
2. Add the pasta sauce, basil, oregano and red pepper flakes, if desired. Bring to a simmer and cook on medium low (275 degrees in an electric skillet) for 15 minutes.
3. Cook the pasta in boiling water according to package Directions.
4. Drain the pasta and add to the sauce in the skillet. Stir in the cheese and cover until the cheese is melted.
5. Refrigerate leftovers within 2 hours.

Notes

• Substitute broccoli for zucchini. Cook fresh broccoli with the pasta in step 3 or add frozen broccoli in step 2.

Cheesy Polenta Pie

Cheesy Polenta Pie

Prep time: 30 minutes
Cooking time: 30 minutes
Makes: 12 cups
Serving Size 1 cup

Ingredients

FILLING
1⁄2 pound lean ground beef (15% fat)
1⁄2 medium onion, chopped (about 1/2 cup)
1 can (15.5 ounces) kidney beans, drained and rinsed
1 can (14.5 ounces) diced tomatoes with juice
1 1⁄2 cups corn (canned and drained, frozen, or fresh cooked)
1 Tablespoon chili powder
1⁄2 teaspoon cumin powder
1 teaspoon garlic powder or 4 cloves of garlic
1⁄2 teaspoon oregano
1⁄2 teaspoon salt
1⁄2 teaspoon pepper

TOPPING
1 cup yellow cornmeal
1 teaspoon salt
1 teaspoon sugar
1 teaspoon chili powder
2 1⁄2 cups water
1 cup grated cheddar cheese

Directions

1. Brown meat and onion in a large skillet over medium-high heat (350 degrees in an electric skillet). Drain fat.
2. Add beans, tomatoes, corn, 1 tablespoon chili powder, cumin, garlic powder, oregano, salt, and pepper.
3. Reduce heat to low (250 degrees in an electric skillet), cover, and heat thoroughly.
4. As chili heats, mix cornmeal, salt, sugar, and 1 teaspoon chili powder with water in a small saucepan.
5. Cook over medium heat, stirring constantly until thickened, about 2 minutes. Add cheddar and mix well.
6. Spread cornmeal mixture over chili mixture.
7. Cover and cook over low heat, with lid slightly ajar, until topping is set, about 10 minutes.
8. Refrigerate leftovers within 2 hours.

Notes

• Substitute 1-2 tablespoons taco seasoning mix for the last 6 Ingredients in the filling.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
• One large ear of corn makes about 1 cup of cut corn.

Spicy Rice Casserole

Spicy Rice Casserole

Prep time: 10 minutes
Cooking time: 45 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

1 pound lean ground beef (15% fat)
1 medium onion, chopped
1 small bell or jalapeño pepper, chopped
1 cup rice, uncooked
2 cups chopped tomato, fresh or canned, with juice
2 cups water
1 Tablespoon chili powder (or more to taste)
1 Tablespoon dried oregano leaves
1 teaspoon salt
3⁄4 cup (3 ounces) shredded low fat cheddar cheese

Directions

1. Brown meat in a large skillet over medium-high heat (350 degrees in an electric skillet). Drain fat.
2. Add onion and peppers and cook for 8 to 10 minutes until vegetables are soft.
3. Add rice, tomato, 2 cups water, and spices. Mix well and bring to a boil.
4. Reduce heat to medium low, cover and simmer for 20 minutes. Add more water if needed.
5. Sprinkle with cheese and serve.
6. Refrigerate leftovers within 2 hours.

Notes

• Try brown rice and simmer for 10 more minutes.
• If using instant rice, reduce water to 1 cup.
• Try ground turkey in place of beef.

Skillet Lasagna

Skillet Lasagna

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 Cup

Ingredients

1⁄2 pound ground beef
1⁄2 cup chopped onion
2 cloves minced garlic or 1/2 teaspoon garlic powder
2 1⁄2 cups spaghetti or pasta sauce (26 to 28 ounce container)
1 cup water
8 ounces wide noodles
1 package frozen chopped spinach, thawed (10 ounce)
1 package lowfat cottage cheese (12 ounces or 2 cups)
1⁄2 cup shredded mozzarella cheese (4 ounces)

Directions

1. Stir ground beef, onion, and garlic together in a large skillet over medium high heat (350 degrees in an electric skillet) until meat is browned.
2. Add spaghetti sauce and water to skillet and bring to a boil.
3. Add uncooked noodles, stir, cover with lid, reduce the heat and simmer 5 minutes.
4. Squeeze the thawed spinach to remove the juice then stir into the noodle mixture. Cover and simmer for 5 minutes.
5. Spoon cottage cheese over the top. Sprinkle with mozzarella, cover and heat another 5 to 10 minutes until heated through and noodles are tender.
6. Refrigerate leftovers within 2 hours.

Notes

• Add fresh or canned (drained) sliced mushrooms.
• Use whole wheat pasta instead to increase fiber and make this a whole grain meal.
• Try pasta in a different shape.

Easy Skillet Chili

Easy Skillet Chili

Prep time: 5 minutes
Cooking time: 45 minutes
Makes: 7 cups
Serving Size 2/3 cup

Ingredients

1 pound lean ground meat - beef, chicken, or turkey (15% fat)
1 onion, chopped (about 1 cup)
2 teaspoons chili powder
1 can (14.5 ounces) tomatoes, chopped with juice
2 cans (15 ounces each) beans, drained and rinsed (try black, pinto, kidney, or others)
1 can (10.5 ounces) condensed tomato soup

Directions

1. In a large skillet over medium-high heat (350 degrees in an electric skillet), brown meat and onion.  Cook on medium-low heat (275 degrees in an electric skillet) for 5 minutes. Stir often. Drain grease from pan.
2. Add chili powder and stir. Cook for 3-5 minutes.
3. Add tomatoes, drained beans, and tomato soup.
4. Add 1 soup can of water; stir and simmer for at least 30 minutes.
5. Refrigerate leftovers within 2 hours.

Notes

• Spice up your Easy Skillet Chili by adding diced green chilies, diced hot peppers, sautéed fresh mushrooms, sautéed fresh garlic, hot pepper sauce, frozen or canned corn, or extra chili powder.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans

Mexican Vegetable and Beef Skillet Meal

Mexican Vegetable and Beef Skillet Meal

Prep time: 10 minutes
Cooking time: 45 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

1⁄2 pound lean ground beef (15% fat)
3⁄4 cup onion, chopped (3/4 medium onion)
1 cup uncooked white rice
1 can (15 ounces) diced tomatoes, drained (about 2 medium fresh tomatoes)
1 1⁄2 cups vegetables fresh, frozen, or canned and drained (try one or more-zucchini, bell pepper, broccoli, corn, cauliflower)
2 cups water
1 1⁄2 teaspoons chili powder
1 Tablespoon oregano
1 teaspoon salt
1⁄2 cup (2 ounces) shredded cheese

Directions

1. Cook beef in a large skillet over medium-high heat (350 degrees in an electric skillet) until no longer pink. Drain fat.
2. Add onion and cook until soft, about 3 to 5 minutes.
3. Add rice, tomatoes, vegetables, water, and spices. Stir and bring to a boil.
4. Reduce heat to medium low (250 degrees in an electric skillet). Cover, and simmer for 20 minutes or until rice is cooked. Add more water if needed.
5. Remove from heat. Sprinkle with cheese and cover for 1 to 2 minutes to allow cheese to melt. Serve warm.
6. Refrigerate leftovers within 2 hours.

Notes

• Try brown rice and simmer for 20 more minutes

One Pan Spaghetti

One Pan Spaghetti

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 10 cups
Serving Size 1 cup

Ingredients

1⁄2 pound lean ground beef (15% fat)
1 medium onion, chopped
3 1⁄2 cups water
1 can (15 ounces) tomato sauce
2 teaspoons dried oregano
1⁄2 teaspoon sugar
1⁄2 teaspoon garlic powder or 2 garlic cloves
1⁄2 teaspoon rosemary
1⁄4 teaspoon pepper
2 cups (12 ounces) broken spaghetti
1 cup (4 ounces) shredded parmesan cheese

Directions

1. Brown meat and onions in a large skillet over medium-high heat (300 degrees in an electric skillet). Drain fat.
2. Stir in water, tomato sauce, and spices. Bring to a boil.
3. Add spaghetti, cover pan, and simmer 10-15 minutes, stirring often to prevent sticking.
4. When spaghetti is tender, top with grated cheese.
5. Refrigerate leftovers within 2 hours.

Notes

• Try ground turkey or small cooked shrimp for the meat.
• Try whole-wheat pasta to increase fiber.
• Use cheddar cheese in place of parmesan

Easy Meatballs

Easy Meatballs

Prep time: 10 minutes
Cooking time: 1 hour
Makes: 24 meatballs
Serving Size 3 meatballs

Ingredients

1 pound lean ground beef (15% fat)
1⁄2 cup uncooked brown or white rice
2⁄3 cup nonfat or 1% milk
1 egg, slightly beaten
1⁄2 cup chopped onion (1⁄2 medium onion)
1⁄2 cup shredded carrot
1⁄2 teaspoon salt
1⁄4 teaspoon pepper

SAUCE

1 can (10.5 ounces) condensed soup (try tomato, cream of mushroom or other flavors)
3⁄4 cup nonfat or 1% milk

Directions

1. Preheat oven to 350 degrees. Lightly spray or oil a shallow baking dish (9" x 13" x 2") with cooking spray.
2. Combine beef, rice, milk, egg, onion, carrot, salt and pepper. Use a spoon to form 24 meatballs and place in baking dish.
3. Combine soup and milk. Mix well. Pour sauce over meatballs.
4. Cover pan tightly with foil. Bake for 1 hour.
5. Refrigerate leftovers within 2 hours.

Notes

• Try using uncooked quick cooking or old fashioned rolled oats instead of rice

Beef and Broccoli

Beef and Broccoli

Prep time: 15 minutes
Cooking time: 30 minutes
Makes: 7 cups
Serving Size 1 cup

Ingredients

3⁄4 pound lean ground beef
1⁄4 teaspoon ground ginger
3⁄4 teaspoon garlic powder
2 Tablespoons brown sugar
1⁄4 cup low-sodium soy sauce
2 teaspoons cornstarch
1 Tablespoon sesame oil
1⁄4 teaspoon red pepper flakes
1⁄2 cup water
4 cups broccoli, chopped (fresh or frozen)
3 cups cooked bulgur

Directions

1. Sauté beef, ginger, and garlic powder in a skillet over medium-high heat until meat is browned.
2. In a bowl, mix sugar, soy sauce, cornstarch, sesame oil, pepper flakes and water.
3. Add sauce to beef and cook for 5 minutes. Add broccoli and cook until tender.
4. Serve over cooked bulgur.
5. Refrigerate leftovers within 2 hours

Garden Sloppy Joes

Garden Sloppy Joes

Prep time: 10 minutes
Cooking time: 20 minutes
Makes: 12 servings
Serving Size 1/2 bun

Ingredients

1 onion, chopped
1 carrot, chopped or shredded
1 green pepper, chopped
1 pound lean ground meat (15% fat) (turkey, chicken or beef)
1 can (8 ounces) tomato sauce
1 can (15 ounces) whole tomatoes, crushed
1 can (8 ounces) mushrooms or 1/2 pound chopped fresh mushrooms
1⁄4 cup barbecue sauce
6 whole wheat buns, split in half to make 12

Directions

1. Saute onions, carrots, green pepper and ground meat in a 2-3 quart saucepan over medium-high heat for 5 minutes.
2. Add tomato sauce, crushed tomatoes, mushrooms and barbecue sauce.
3. Bring to a boil. Reduce heat and simmer for 15 to 20 minutes or until thick, stirring occasionally.
4. Toast buns if desired. Spoon sauce over bun halves. Serve open-faced.
5. Refrigerate leftovers within 2 hours.

Notes

• Add your favorite fresh, canned or frozen chopped vegetables.
• Try whole wheat English muffins instead of buns. 

Asian Beef and Noodles

Asian Beef and Noodles

Prep time: 10 minutes
Cooking time: 15 minutes
Makes: 6 servings
Serving Size 1 cup

Ingredients

1⁄2 pound lean ground beef (15% fat)
2 cups water
2 packages oriental flavor instant ramen-style noodles, broken into small pieces
16 ounces frozen asian-style vegetables, or any other frozen vegetables
2 green onions, thinly sliced
1 Tablespoon fresh ginger or 1/4 teaspoon ground ginger
2 cloves garlic, minced, or 1/2 teaspoon garlic powder

Directions

1. In a large skillet over medium-high heat (350 degrees in an electric skillet), brown ground beef and cook until no longer pink. Drain fat.
2. Add 2 cups of water and ONE seasoning packet to cooked beef and mix well.
3. Add frozen vegetables, green onion, ginger, and garlic and bring to a boil over high heat.
4. Add ramen noodles, reduce heat to low, and simmer 3-5 minutes until vegetables are tender, stirring occasionally.
5. Refrigerate leftovers within 2 hours.