Meat Dishes

Simply Delicious Shepherd’s Pie

1 ½ lb. lean ground beef (90% lean or higher)

2 lg. carrots, peeled and shredded (about 2 cups)

1 tsp. garlic powder

1 tsp. onion powder

1 (15.5 oz.) can pinto beans, drained and rinsed

1 (14.5 oz.) can tomato soup

1 ½ C. pre-shredded reduced-fat cheddar cheese

1 C. frozen corn kernels, thawed

Salt and pepper

3 to 4 mashed potatoes

2 T. grated Parmesan cheese

• Preheat oven to 375º.
• Place a large nonstick over medium-high heat. Add the beef, carrots garlic powder and onion powder and cook, breaking up the large pieces, until the meat is no longer pink and the carrots are tender, about 5 minutes. Drain any excess fat.
• Add the beans, tomato soup, cheese and corn and simmer until heated through, 2 to 3 minutes. Season with salt and pepper to taste.
• Spread the meat mixture evenly in a 9x13” baking dish. Top with the mashed potatoes, using a spatula to gently spread over the meat. Sprinkle the Parmesan cheese evenly over the potatoes.
• Bake until the meat mixture starts to bubble, about 10 minutes. Turn the oven to broil and broil until the top turns golden brown, 2 to 4 minutes.

Meal Makeover Meals, September 2010

Mexican Lasagna

1 lb. lean ground beef

1 lg. carrot, shredded (about 1 C.)

1 (16 oz.) jar salsa

1 (15.5 oz.) can black beans, drained and rinsed

1 (10 oz.) bag or box frozen corn kernels, thawed (about 2 C.)

1 tsp. chili powder

1 tsp. ground cumin

5 (8”) flour tortillas, cut in half

1 (16 oz.) container low fat cottage cheese

1 ½ C. pre-shredded reduced-fat cheddar cheese

• Cook the meat and carrot in a large nonstick skillet over medium-high heat, breaking up the large pieces, until the meat is no longer pink, about 5 minutes. Drain excess fat.
• Preheat oven to 375º.
• Add the salsa, black beans, corn, chili powder and cumin to the skillet and stir to combine.
• To assemble the lasagna, arrange a third (about 2 C.) of the meat mixture in a 9x13” baking dish. Layer half the tortillas over the meat, allowing them to overlap. Spoon half of the cottage cheese and ½ cup of the cheddar cheese over the tortillas and spread evenly.
• Place 2 more cups of meat mixture over the cottage cheese. Layer with the remaining tortillas and cottage cheese. End with the meat mixture.
• Top with the remaining cheddar cheese and bake uncovered until the cheese melts and the lasagna is heated through, about 25 minutes.

Meal Makeover Moms, September 2010

Skillet Pasta & Beef Dinner

1 tsp. canola oil

1 medium red bell pepper, finely diced (about 1 C.)

1 lb. lean ground beef (90% or higher)

1 (26 oz.) jar pasta sauce

2 C. water

8 oz. dried whole wheat blend rotini

1 C. pre-shredded part-skim mozzarella cheese (about 4 oz.)

¼ C. grated Parmesan cheese, optional

• Heat the oil in a large Dutch oven or saucepan over medium-high heat. Add the bell pepper and cook, stirring frequently, until tender, about 5 minutes.
• Add the meat and cook, breaking up the large pieces, until no longer pink, about 5 minutes. Drain excess fat.
• Stir in the pasta sauce and water, raise the heat to high, and bring to a boil. Stir in the pasta and return to a boil. Reduce the heat to medium and cook, covered, stirring occasionally, until the pasta is tender, about 15 minutes.
• Remove from the heat and stir in the cheese. Cover and let stand until the cheese melts, 5 minutes. Sprinkle with Parmesan cheese as desired.

Meal Makeover Moms, September 2010

Oven-Fried Pork Chops

4 (4 to 6 oz.) bone-in center-cut pork chops

¼ tsp. pepper

¼ tsp. salt

½ C. Japanese breadcrumbs (Panko)

¼ C. freshly gated Parmesan cheese

1 T. lemon zest

1 tsp. chopped fresh thyme

¼ C. vegetable oil (olive oil)

• Sprinkle pork chops with pepper and salt.
• Stir together breadcrumbs and next 3 ingredients in a large shallow dish. Dredge pork chops in breadcrumbs mixture.
• Cook chops in hot oil in a large skillet over medium-heat 5 to 6 minutes on each side or until done.

Southern Living, April 2010