Red Meat

Meatloaf
Serves 8
This meatloaf, loaded with colorful vegetables and made with lean turkey and extra lean ground pork together to enhance the flavor, makes for a perfect winter family meal. Serve with mashed potatoes or mashed sweet potatoes made with low fat milk and lite butter and green beans.
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Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
Ingredients
  1. ¾ c. finely diced onion
  2. ½ c. finely diced celery
  3. ½ c. finely diced carrot
  4. ¼ c. diced red bell pepper
  5. 4 c. finely diced green bell pepper
  6. 2 tsp. finely chopped garlic
  7. ½ tsp. lite salt
  8. ½ tsp. black pepper
  9. ¼ tsp. white pepper
  10. ¼ tsp. cumin
  11. 1/8 tsp. cayenne pepper
  12. ½ c. nonfat milk
  13. ¼ c. catsup
  14. ¼ c. Worcestershire sauce
  15. 1 lb. ground turkey breast
  16. ½ lb. very lean ground pork (have your butcher grind extra lean cutlets)
  17. 2 egg white (slightly beaten)
  18. ¾ c. bread crumbs
Instructions
  1. 1. Combine all ingredients.
  2. 2. Spray the load pan with Pam and form meat into loaf. Bake at 350 degrees for 45 minutes
Notes
  1. Calories per serving: 196
  2. Grams of Carbohydrate: 15
  3. Grams of Protein: 25
  4. Grams of Fat: 15
  5. Equivalents: 3 Lean Proteins and 1 Vegetable
Nutritionist 4 You http://nutritionist4you.com/

 

 

MEATBALLS IN TOMATO SAUCE
Serves 4
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Ingredients
  1. 8 oz. dried, or 12 oz. fresh egg noodles
For the meat balls
  1. 1 lb. ground lean beef or lamb
  2. 2 level tsp. of dried herbs
  3. 1 egg
  4. 1 Tbsp. of flour
  5. cooking oil, preferably olive oil
For the tomato sauce
  1. 1 onion
  2. 1 clove garlic
  3. 14 ½ oz. can of chopped tomatoes
  4. 1 Tbsp. of fresh chopped basil
  5. 1 Tbsp. of tomato puree
  6. salt and ground black pepper
Instructions
  1. 1. Put the meat into a bowl and break it up with a fork. Crack the egg into a cup then add it, along with the mixed herbs and flour.
  2. 2. Wash your hands. Pick up some of the mixture and shape in into a ball, about the size of a table tennis ball. Make 15 more.
  3. 3. Heat three Tbsp. of oil in a frying pan and add eight meatballs. Turn them often, until they are brown all over.
  4. 4. Put a paper towel onto a plate and put the browned meatballs onto it. Brown the other eight meatballs and put them on the plate.
  5. 5. Chop the onion and peel and crush the garlic. Heat a Tbsp. of oil in a saucepan and fry them until they are soft.
  6. 6. Add the tomatoes, basil, puree and salt and pepper. Let it boil, then turn down the heat and bubble it gently for ten minutes.
  7. 7. Add the meatballs. Put a lid onto the pan and leave the sauce to bubble gently for 20 minutes, stirring occasionally.
  8. 8. While the meatballs are cooking, half-fill a pan with water and bring it to the boil. Add a Tbsp. of oil to the water.
  9. 9. Add the noodles, let the water boil again, then simmer for the time it says on their package. Drain and serve with the meatballs.
Notes
  1. Total Calories: 316
  2. Carbohydrates: 12 g
  3. Protein: 31 g
  4. Fat: 12 g
Equivalents
  1. 4 Protein and 1 Starch
Nutritionist 4 You http://nutritionist4you.com/
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