I'll share a quick and easy recipe that I have posted elsewhere on Spark People.
Meat and Veggie Casserole
Serves 4. Easy to halve for 2 or quarter for 1.
1 pound of leanest ground meat. I use super lean beef or skinless boneless chicken or turkey breast. Ground once is best or coarse ground. Do not squeeze too hard.
1 large sweet onion (Vadalia type)
1 large green sweet pepper (block type / California wonder, typical stuffing type)
1 pound of whole or sliced fresh mushrooms
cooking spray - I use olive oil spray
wash the onion, remove outer skin; wash the pepper; brush and rinse the mushrooms
sodium free bouillon ( I use Herb Ox) beef or chicken depending on your protein
Kitchen Bouquet browning liquid
in a large round microwave safe casserole with lid, slice the onions thin and layer on bottom
slice the green pepper thin and layer on top of onions
slice the mushrooms thin or spread sliced mushrooms on top of peppers
sprinkle 1 or 2 packets of bouillon over all veggies
make 4 thin meat patties (burgers) from the lean protein and place on top of mushrooms
brush tops of burgers with 1/2 tsp Kitchen Bouquet for each burger
Put lid on casserole
MICROWAVE on high for 6 minutes. Remove casserole, check meat. I use an instant read thermometer. I turn the burgers and return to microwave for 4 minutes - or a little more if the internal temperature is no close to done. Makes its own wonderful broth, 3/4 veggies and 1/4 protein.
Lot fat, not fat free. Low sodium, the meat naturally has some and so do the veggies, but none added. This is a great winter dinner, smells fantastic, tastes fantastic. Enjoy.
| Pounds lost: 36.0