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KIERAE's Photo KIERAE SparkPoints: (177,778)
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10/17/08 9:54 A

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Beef and Sweet Potato Pan Roast
Prep: 25 minutes
Roast: 30 minutes


* 1 Tbsp. dried Italian seasoning
* 1 Tbsp. bottled roasted minced garlic
* 1 tsp. salt
* 1/2 tsp. crushed red pepper
* 3 Tbsp. olive oil
* 2 lb. medium orange and/or white sweet potatoes, cut into 1-inch wedges
* 4 6- to 8-oz. beef shoulder petite tenders or 1-1/2 to 2 lb. beef tenderloin
* 1 cup cherry tomatoes
* 1 recipe Chopped Parsley Topping


1. Preheat oven to 425 degrees F. In a bowl combine Italian seasoning, garlic, salt, and crushed red pepper. Stir in olive oil. Divide seasoning mixture between two large self-sealing plastic bags. Place sweet potatoes in one bag; shake to coat potatoes. Spread potatoes in a single layer on greased shallow roasting pan. Roast, uncovered, for 15 minutes.

2. Meanwhile, place beef tenders in remaining bag. Shake to coat. In a skillet brown beef tenders over medium-high heat, turning to brown evenly. Stir sweet potatoes in roasting pan and push to edges of pan. Place beef tenders in center of pan. Roast, uncovered, for 5 minutes. Add tomatoes; roast 10 to 15 minutes more or until instant-read thermometer inserted in center of thickest part of tenders registers 145 degrees F for medium-rare or 160 degrees F for medium doneness. Let stand for 10 minutes before carving. Serve with Chopped Parsley Topping. Makes 6 servings.

3. Chopped Parsley Topping: Stir together 1/4 cup snipped fresh parsley; 2 teaspoons finely shredded orange peel; 2 cloves garlic, minced; and 1/8 teaspoon salt.

4. Test Kitchen Tip: To substitute beef tenderloins for shoulder petite tenders, prepare potatoes and meat as at left, except do not roast potatoes before adding beef. Place browned tenderloin in center of greased roasting pan. Place potato wedges around pan edges. Roast, uncovered, 30 to 35 minutes for medium-rare (140 degrees F) or 40 to 45 minutes for medium (155 degrees F). Let stand for 5 minutes before carving beef.

5. Beef Shoulder Petite Tenders: The versatile petite tender is relatively new to the market. This juicy, lean cut from the top of the shoulder requires little or no marinating. Serve it roasted, grilled, or stir-fried. Each tender serves two.
Nutrition Facts

* Calories 362,
* Total Fat (g) 14,
* Saturated Fat (g) 3,
* Monounsaturated Fat (g) 7,
* Polyunsaturated Fat (g) 1,
* Cholesterol (mg) 65,
* Sodium (mg) 587,
* Carbohydrate (g) 32,
* Total Sugar (g) 6,
* Fiber (g) 5,
* Protein (g) 26,
* Vitamin C (DV%) 16,
* Calcium (DV%) 7,
* Iron (DV%) 21,
* Percent Daily Values are based on a 2,000 calorie diet

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network

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KIERAE's Photo KIERAE SparkPoints: (177,778)
Fitness Minutes: (194,442)
Posts: 39,372
5/28/08 10:21 A

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Hands-on time: 15 minutes to mix, plus grill time
Time to table: 90 minutes
Serves 4

10 ounces frozen spinach, defrosted, chopped and squeezed to release liquid
8 ounces lean ground turkey (99% free)
8 ounces lean ground sirloin
2 tablespoons fresh parsley (can use cilantro)
1 teaspoon minced fresh sage
1 teaspoon minced fresh thyme
1/2 teaspoon minced fresh rosemary
Kosher salt to taste
Freshly ground pepper

Mix all the ingredients, being careful not to overmix the ground meat, work it as little as possible. Shape into four patties. Place on a plate, cover with plastic wrap, refrigerate for an hour (or more, one hour was good tonight) for flavors to meld. Grill as usual.

Per Patty (not including your choice of buns): 190 Cal (36% from Fat, 58% from Protein, 6% from Carb); 27 g Protein; 8 g Tot Fat; 3 g Sat Fat; 3 g Mono Fat; 3 g Carb; 2 g Fiber; Net carb 1; 0 g Sugar; 97 mg Calcium; 4 mg Iron; 123 mg Sodium; 57 mg Cholesterol;

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network

 Pounds lost: 1.6 
KIERAE's Photo KIERAE SparkPoints: (177,778)
Fitness Minutes: (194,442)
Posts: 39,372
4/10/08 1:39 P

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Southwestern Meatloaf

for the meatloaf:
1 lb lean ground beef
15 oz canned black beans, drained
10 oz diced tomatoes with green chile, drained
1/4 cup ww bread crumbs
1 teaspoon fresh thyme, minced
1/2 teaspoon cumin
1 clove garlic minced
1 small onion, minced
1 egg

for the topping:
1/3 cup tomato paste
1/2 teaspoon chile powder
1/2 teaspoon chipotle chile powder

Preheat oven to 350. Mix the topping ingredients in a small bowl and set aside. Place all of the meatloaf ingredients and mix together by hand to evenly distribute. If the mixture looks very wet, add some additional bread crumbs. The mixture should be able to be easily shaped into a mound and not fall apart. Place in a standard loaf pan or meatloaf pan*, pressing firmly to pack it in and then smooth out the top. Evenly spread the topping over the meatloaf to cover. Bake 40-50 minutes or until cooked through. Allow to sit 2-5 minutes before cutting. Serve hot.


Spicy Sauteed Chickpeas with Beef and Cilantro
(Makes 4 main dish servings, recipe slightly adapted from Mark Bittman's Quick and Easy recipes from the New York Times.)

1/2 lb. low fat ground beef (or Bittman says use other meat)
1 tsp. plus 1 T extra virgin olive oil
1/2 tsp Spike Seasoning (0ptional, or use your favorite seasoning for ground beef)
2 cans chickpeas (garbanzo beans), drain and save liquid (or use 4 cups cooked chickpeas and save 2 cups cooking water)
chicken stock to add to chickpea liquid if needed to make 2 cups
1 1/2 tsp. ground cumin
1/2 tsp. ground chipotle chile powder, more or less to taste (or use a diced chipotle chile from a can or other hot sauce)
1 1/2 tsp. minced garlic
salt and fresh ground black pepper to taste
1/2 cup finely chopped cilantro, plus more for garnish if desired

Drain chickpeas into a colander, saving liquid. Add chicken stock to chickpea liquid to make 2 cups, set aside. (I like to rinse canned chickpeas until no more foam appears because I think it removes some of the undigestable starches, so I rinsed mine after I drained them.)

Heat 1 tsp. olive oil in a large deep frying pan over high heat, then add ground beef, crumbling into pieces as you put it into the pan, and seasoning with Spike Seasoning if desired. Use a metal turner to stir and break up the meat while you start to brown it, about 3 minutes. When meat is fairly broken up, add chickpeas. Keeping heat high, saute meat and chickpeas together until meat is well browned and chickpeas are quite brown and starting to pop, about 10 minutes. (If the mixture starts to stick turn down the heat a tiny bit.)

Add ground cumin, ground chipotle chile powder, and minced garlic and cook a minute more. Add reserved cooking liquid (with added stock if needed to make 2 cups). Scrape the bottom of the pan with turner to loosen any browned bits, season with salt and pepper, then reduce heat and simmer until most of the liquid has evaporated, about 5-10 minutes.

Turn off heat, stir in chopped cilantro and 1 T olive oil. Taste to see if it needs more salt or pepper, then serve hot.


Zucchini Meatloaf

3 tbsp olive oil or butter
2 cups chopped zucchini squash
1 medium onion, chopped.
3 cloves garlic, crushed
2 lbs ground beef
3/4 cup parmesan cheese
2 eggs
1 tsp salt
1/2 tsp pepper

In place of the 2 eggs, you can try
1/4 to 1/2 cup salsa
1 egg

Preheat oven to 350 degrees.

Saute the zucchini, onion and garlic in the oil/butter over medium high heat until al dente. Set it aside to cool for a bit.

In a big bowl, (and with clean hands!) knead the rest of the ingredients together thoroughly until well mixed. Add the vegetables and mix again.

Shape into two loaf pans and bake on the middle rack for 65 to 90 minutes, depending on how done you want your meat. I like it about medium well, so my oven took about 75 minutes for that.

You can also cook it directly on a broiler rack for the fat from the hamburger to drip off. I use 93% lean hamburger, so I don't bother, but other types meat may differ. Be aware that using this method, it might be better to shape one larger two inch thick loaf than two separate


Fontina Stuffed Veal Meatballs
Total - 2 hours
6 servings

5 tbsp extra virgin olive oil
1 medium onion, cut into 1/4 inch dice
3 garlic cloves - 2 minced, 1 thinly sliced
1 tsp thyme leaves
1/4 tsp minced rosemary
kosher salt and freshly ground black pepper
2 slices of ww or sourdough sandwich bread, crusts removed and bread torn into 1 inch pieces
1/3 cup lf/ff milk
1 egg, lightly beaten
1/4 cup freshly grated Parmigiano-Reggiano cheese
3 ounces italian Fontina cheese, cut into 1/2 inch cubes (may sub in lf mozzarella)
2 tbsp tomato paste
one 28-ounce can diced tomatoes with juices


In a medium skillet, heat 2 tbsp of the olive oil. Add the onion and minced garlic and cook over moderate heat until softened, 8 minutes. Stir in the thyme and rosemary and season with salt and pepper. Transfer to a large bowl and let stand until cool, about 10 minutes.

In a small bowl, soak the bread pieces in the milk until absorbed, about 5 minutes. Squeeze the milk from the bread and transfr the bread to the bowl with the onions. Add the veal, egg, parmigiano and 2 1/2 tsp of kosher salt and 1/2 tsp of black pepper. Mix with clean hands until well combined.

Scoop 1 1/2 tbsp size balls from the veal mixture. Stuff a cube of fontina into the center of each meatball and roll to enclose the cheese. Transfer the meatballs to a rimmed baking sheet and refrigerate for 30 minutes

In a large nonstick skillet, heat 2 tbsp of the olive oil. Cook the meatballs in batches over moderately high heat until browned all over, about 6 minutes. Return the meatballs to the baking sheet.

In the same skillet, heat the remaining 1 tbsp of olive oil. Add the sliced garlic clove and cook over moderately high heat until it is lightly golden, about 3 minutes. Add the tomato paste and cook, stirring constantly, for 1 minute. Add the meatballs and any accumulated pan juices to the tomato sauce. Cover and cook over moderately low heat, turning the meatballs once, until they are cooked through, about 10 minutes.

Using a slotted spoon, transfer the meatballs to bowls or plates. Simmer the sauce until thickened slightly, about 2 minutes. Season with salt and pepper and pour over the meatballs.

Ropa Vieja (Crockpot)

Yield: 10 servings
Active Time: 25 minutes
Total Time: 8 1/2 hours

1 1/2 cups reduced-sodium chicken broth
1/4 cup sherry vinegar
2 stalks celery, thinly sliced
1 large onion, chopped
1 large red bell pepper, seeded and chopped
3 cloves garlic, minced
1 tablespoon ground cumin
1 teaspoon salt
1/2 teaspoon freshly ground pepper
3 pounds flank steak, trimmed of fat, each steak cut into thirds
1/2 cup packed fresh cilantro leaves, chopped
1/2 cup chopped pickled jalapenos
optional 10 ww tortillas, heated

1. Combine broth, vinegar, celery, onion, bell pepper, garlic, cumin, salt and pepper in a 6-quart slow cooker. Add beef, submerging it by tucking the vegetables under, over and between the pieces.
2. Put the lid on and cook on low until the meat is fork-tender, about 8 hours.
3. Transfer the meat to a cutting board; let stand for 10 minutes. Shred the meat with 2 forks and return it to the slow cooker. Stir in cilantro.

Cover and refrigerate for up to 3 days or freeze for up to 1 month.


Shepherd's Pie

1-2 cups mashed cauliflower
1 lb lean ground beef or ground turkey
1 lg. tomato, chopped
6 sliced mushrooms
2 TBSP chopped parsley
1 TBSP tomato paste
1 dash Worcestershire sauce
1 cup beef broth
1/2 cup plain LF or FF yogurt
1 package frozen green beans
LF or FF Cheddar Cheese (for sprinkling)

Make your mashed cauliflower, set aside. Mix the beef broth and yogurt, set "gravy" aside. Cook meat until browned and crumbly, season to taste with pepper. Add tomatoes, mushrooms, parsley, tomato paste, Worcestershire and "gravy". Mix well. Add green beans and cook about 5-10 minutes. Turn mixture into a casserole sprayed with cooking spray. Spread mashed cauliflower evenly over meat. Bake at 400 F. for 25 minutes. Remove and sprinkle with cheese, bake 15 min. more until cheese is melted and bubbly.

Fresh green beans can be substituted for frozen ones if you'd like them to be crispier.

Italian Roll-Ups

1/4 cup pine nuts, coarsely chopped
1 garlic clove, minced
2 TB chopped fresh parsley
2 TB chopped fresh basil
1 TB olive oil
1/4 teaspoon salt
1/8 teaspoon pepper
1-1/2 lb boneless round steak, about 1/2 inch thick
6 slices proscuitto, well trimmed
1 cup beef broth or bouillon
1 oz dried porcini or mushroom of choice (can be fresh)
1/2 cup dry red wine
2 TB cornstarch
1/4 cup cold water
Pine nuts


1.In small bowl, combine 1/4 cup chopped pine nuts, garlic, parsley, basil, oil, salt and pepper.

2.Remove fat from steak. Cut into 6 pieces about 3 inches by 4 inches. Pound to 1/4 inch thickness or 4 by 6 inches.

3.Place a slice of proscuitto on each slice of pounded steak. Spoon about 1 TB herb mixture on each. Roll up like a jelly roll; secure with string. Place on bottom of slow cooker.

4.Heat broth/bouillon to boiling. Pour over dried mushrooms. Add to cooker. Pour in wine. Cover; cook on low 6 to 7 hours.

Remove meat; cover and keep warm. Turn pot on high. Dissolve cornstarch in water Stir liquid into pot. Cover; cook on high 15 to 20 minutes. Spoon over roll-ups. Garnish with additional pine nuts




PAM cooking spray
2 medium tomatoes, sliced
2 medium zucchini, sliced
12 oz. of lean ground beef
2 medium garlic cloves, minced
1 cup canned tomato sauce
2 cups fat-free cottage cheese
1 large egg yolk
1/2 cup low-fat shredded cheddar cheese
1 tbsp parsley, oregano or rosemary, chopped (I used dried)
1/8 tsp salt, or to taste
1/8 tsp black pepper, or to taste


*Preheat oven to 500 F. Coat a baking sheet with cooking spray and spread tomatoes and zucchini over sheet. Roast vegetables for 10 to 12 minutes.

*Meanwhile, in a large, nonstick skillet, sauté beef and garlic, until beef is browned. Stir in tomato sauce and bring to a simmer.

*Spread beef mixture in a large, shallow baking dish and top with roasted vegetables. Reduce oven temperature to 350 F.

*Whisk together cottage cheese, egg yolk, cheddar cheese, herbs, salt and pepper in a medium bowl. Spoon over roasted vegetables and smooth with a rubber spatula.

*Bake until very hot and bubbling around the edges, about 35 minutes. Cut into six equal pieces and serve.


If preparing casserole in advance and freezing it, make sure to thaw it completely in the refrigerator before baking it. Increase the baking time by 5 to 10 minutes.


Mama Weaver's Meatloaf

1 lb. lean ground beef
1 egg
1 T Worcestershire sauce
pinch salt
8 oz. tomato sauce, divided
1 to 1 1/2 cups old fashioned oats
1 1/2 cups lowfat sharp cheddar cheese

Whisk egg together with W sauce, salt, and 1/2 cup tomato sauce. Mix beef in. Stir in oats (enough to make it not sticky).

On a piece of aluminum foil, press out the meat mixture to about 8x10 inches (or as big as you can get it without making holes). Sprinkle with 1 cup of cheese to 1/2 an inch from edges. Roll up into a log lengthwise and transfer to a loaf pan coated with cooking spray.

Cook at 350 degrees for 50 minutes. Pour remaining tomato sauce on top and cook another 15 minutes. Sprinkle with remaining cheese and let rest 10 minutes or until cheese is melted well.

Makes 6-8 slices.


Pepperoncini Beef

Prep Time: 10 Minutes
Cook Time: 8 Hours
Ready In: 8 Hours 10 Minutes
Yields: 12 servings

Makes a delicious and simple filling for gyro sandwiches. Serve on bread of choice with provolone or mozzarella cheese, and your choice of condiments. When making the sandwiches, place meat in rolls, cover with cheese, and zap in a microwave for a few seconds. Don't forget to use the pepperoncini in the sandwiches.

1 (3 pound) beef chuck roast
4 cloves garlic, sliced

1 (16 ounce) jar pepperoncini

1. Make small cuts in roast, and insert garlic slices in cuts. Place roast in the slow cooker, and pour the entire contents of the jar of pepperoncini, including liquid, over meat.
2. Cover, and cook on Low for 6 to 8 hours.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network

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