Vegetarian Beef Burritos
Fat: 2g | Protein: 22g | Carbs: 32g | Servings: 4
1 package Lightlife SmartGround original style soy ground beef
(or TVP/TSP substitution)
1 package Old El Paso taco seasoning
4 whole wheat tortillas
oz. shredded low-fat cheddar cheese or soy cheese
diced red onion
jarred jalapeno peppers
1 tbsp. olive oil or MCT
Cholula Hot Sauce (optional)
low-fat sour cream (optional)
1. Saute ground beef in oil, with 1/2 cup water - add seasoning and let cook until water has evaporated off.
Place cooked ground beef into tortillas - add cheese, onions, tomato, lettuce, peppers and hot sauce.
3. Fold and enjoy.
Black Skillet Beef
1 lb top round beef
1 Tbsp paprika
1 1/2 tsp oregano
tsp chili powder
1/4 tsp garlic powder
1/4 tsp black pepper
1/8 tsp red pepper
1/8 tsp dry mustard
3 C onion, finely chopped
2 C beef broth
2 cloves large garlic, minced
2 large carrots, peeled,
cut into very thin, 21/2-inch strips
2 bunch (1/2 lb) mustard greens, kale, or turnip greens, stems removed, coarsely torn
as needed nonstick cooking spray
freeze beef. Thinly slice across grain into long strips 1/8-inch thick and 3 inches wide.
2. Combine paprika, oregano,
chili powder, garlic powder, black pepper, red pepper, and dry mustard. Coat strips of meat with spice mixture.
Spray large, heavy skillet with nonstick coating. Preheat pan over high heat. Add meat and cook, stirring, for 5 minutes.
Then add potatoes, onion, broth, and garlic, and cook covered over medium heat for 20 minutes. Stir in carrots, lay greens
over top, and cook covered until carrots are tender, about 15 minutes.
4. Serve in large serving bowl with crusty
bread for dunking.
Yield: 6 servings
Serving size: 7 oz
Total fat: 5 g
Saturated fat: 2 g
Cholesterol: 64 mg
Sodium: 109 mg
fiber: 8 g
Protein: 30 g
Carbohydrates: 45 g
Potassium: 1,278 mg
Chicken Vegetable Pizza
- 1 fat-free deep-dish pizza crust
- 2 tbsp. fat-free chicken broth
- 1 lb. fat-free
- 1 tsp. garlic powder
- 1 1/2 tsp. onion powder
- 2 tsp. dried basil
- 2 cups fat-free pizza
- 1 medium yellow bell pepper, sliced thin
- 1 medium red bell pepper, sliced thin
- 1 cup sliced mushrooms
1 medium red onion, sliced thin
- 1/3 cup fat-free Parmesan cheese
- 2 cups fat-free shredded pizza cheese
oven to 425 degrees. Lightly spray deep-dish pizza pan with nonfat cooking spray. Prepare pizza dough and press into pan.
Prick several times with a fork; bake in preheated oven 10-12 minutes until lightly browned.
Lightly spray large nonstick
skillet with nonfat cooking spray; pour chicken broth into skillet and heat over medium-high heat.
Add chicken tenders;
sprinkle with garlic powder, onion powder, and basil.
Cook over medium heat, stirring frequently, 8-10 minutes until
chicken is no longer pink. Remove chicken from skillet and cut into bite-sized pieces.
Pour pizza sauce over crust.
Sprinkle half the pizza cheese over sauce. Top with chicken, yellow and red peppers, mushrooms, and sliced onion. Sprinkle
with remaining pizza cheese and Parmesan cheese.
Bake in preheated oven 10-12 minutes until cheese is completely melted.
Makes: 6 servings
Fat: <1 g
Cholesterol: 37 mg
Protein: 38 g
Fiber: 4 g
Sodium: 840 mg
Cajun Chicken Breasts
- 4 boneless, skinless chicken
- 1/4 teaspoon cayenne pepper
- 2 cloves garlic, minced
- 1/4 teaspoon dried mint
- 1 tablespoon fresh,
finely chopped parsley
- 2 tablespoons white wine vegetable cooking spray
- 1/4 teaspoon salt
In shallow refrigerator dish with cover, mix together garlic, parsley, salt, cayenne pepper and mint; stir in wine.
Spread mixture on all sides of chicken breasts, cover and refrigerate at least 3 hours or overnight.
3. At cooking
time, spray non-stick frypan with vegetable cooking spray.
4. Heat over medium high temperature about 1 minute, add
chicken and cook about 5 minutes.
5. Turn chicken and cook about 5 minutes more or until fork can be inserted with
Makes 4 servings.
26.8 g protein
3.1 g total
.08 g saturated fat
0.7 g carbohydrates
73 mg cholesterol
211 mg sodium