Hearty Beef and Lentil Chili

This recipe is 100% from Tammy's Recipes., I only made small changes to cut back on sodium, and I cooked mine in the crock pot. I followed it and the Chili turned out fabulous! and I'm not even a fan of most Chili's. This was also my first time trying to use lentils, and I was very excited it turned out.



Serving Size 1 Cup
Calories: 172.........Carbs: 22.........Fiber: 10.........Fat: 3
.........Protein: 20.........Sugar: 4.........Sodium: 52

Weight Watchers Points: 4

Ingredients Makes approx 16 cups
2 pounds ground beef or inexpensive steak (I used chuck tender steak)
1 medium onion, diced (about 1 cup)
2 cloves garlic, minced
1 bell pepper (any color), diced
2 cans (14.5 ounces each) *No Salt Added* diced tomatoes (or 4 cups diced fresh tomatoes)
1 tablespoon chili powder
1 tablespoon ground cumin
1/2 teaspoon paprika
1 tablespoon brown sugar
A few splashes of your favorite hot sauce (or a dash of cayenne pepper)
2 teaspoons salt (or to taste)
6 cups water
1 pound dry lentils (about 2 1/2 cups of dry lentils), rinsed

Directions:

1) Rinse your lentils and cut up all your meat and veggies.



2) Combine everything into crock pot and cook on HIGH for 6-8 hours.



Serve with some Corn Bread and Enjoy! (or enjoy all by itself).
**Also freezes well**



Click here for a SWEET Corn Bread Recipe using Bisquick :)

Pineapple Burger with Soy Sauce

I saw someone post this in a comment on MyFitnessPal, it sounded so good! You can also make this using ground turkey (I've just never been a fan).



Serving 1 Burger - *Using Oroweat Sandwich Thins
Calories: 311.........Carbs: 40.........Fiber: 7.........Fat: 6
.........Protein: 29.........Sugar: 15.........Sodium: 247

Weight Watcher Points: 8

Ingredients
4 Oz lean ground beef (96/4) or Ground Turkey
2 thin slices of pineapple (about 150 grams)
1 tbsp homemade soy sauce (or store bought..will raise sodium by A LOT)
1 Sandwich Thin

1) Grill burgers & pineapple.
2) Assemble Burger, use soy sauce as topping (or use about 3 more tbsps and dunk the burger!...OMG YUM)
3) Enjoy!

Other optional toppings
- Lettuce & Tomato
- Onions
- Teriyaki sauce instead of soy sauce

Beef and Broccoli

Serving Size 1 Cup (approx. 175 grams)
Calories: 169.........Carbs: 18.........Fiber: 3.........Fat: 3
.........Protein: 15.........Sugar:6.........Sodium: 251

Weight Watcher Points: 4

Ingredients (makes 8 servings)

1 Medium Yellow Onion
2 tbsp Minced Garlic
1 lb Steak , cut into thin slices (I used chuck tender steak - 120 calories/ 4oz)
2 tbsp Reduced Sodium Oyster Sauce
8 oz Reduced Sodium Soy Sauce (Homemade - Click her fore Recipe)
8 oz Broth (made with Herb Ox - Sodium Free Beef Bouillon)
1/4 cup all purpose flour
2 lbs Broccoli (Fresh is better, but I've used frozen and its still good)

*You can substitute store bought broth & soy sauce, but it will bring up the sodium by alot, at least to about 700+ per serving (also, change to 14 oz broth, and only 2 tbsp soy sauce if you use store bought)

Directions

1. In a small bowl, combine the Flour, broth, soy sauce, and oyster sauce and whisk until smooth. Set aside.

2. Spray large skillet or wok w/ PAM (or similar cooking spray). Slice steak thinly, then add the steak, onion, & garlic and cook, stirring constantly, for 5 to 7 minutes, or until the beef is browned.



3. Add the broccoli to the skillet and cook, stirring constantly, for 1 to 2 minutes, or until the broccoli is bright green and crisp-tender. Add the broth mixture (whisk again before pouring in to make sure its well mixed) and bring to a boil, stirring. Reduce the heat, add the beef, and simmer for 5 minutes, or until the sauce thickens. *Sauce will thicken more as it cools as well.




4. Serve over rice (or riced cauliflower to save even more calories!). Makes 8 1 cup servings.

Spinach and Broccoli Meat Loaf

(note: You can't really taste the Spinach or Broccoli)

Serving size 3.5 oz cooked
Calories: 142..............Carbs: 8..............Fiber: 3..............Fat: 5
..............Protein: 16..............Sugar: 2..............Sodium: 85

Weight Watcher Points: 3

Ingredients (makes 16 servings)

32 oz 93/7 Ground Beef
4 Eggs
8oz Tomato Sauce- No Salt Added
14oz bag - Frozen Broccoli Florets (could substitute fresh)
1 bag (9 cups) Market Side Fresh Spinach - Spinach Leaves
2 cups Kashi - Golean - Original Cereal (blended into bread crumbs)
2 tbsp Garlic Powder
2 tbsp Onion Powder
2 tbsp Italian Seasoning
1 tbsp pepper

Pre-heat to 350

Prep
- In a blender/food processor blend Kashi cereal until its bread crumb consistency.
- In a blender/food processor break up broccoli until it is just small pieces (easier to do if its still frozen)
- On the stove top add the whole bag of spinach to skillet, cover and cook on low for a few minutes ( you will see the leaves begin to wilt). Mix around every minute or so, that way it doesn't stick. When its not longer crunchy/leafy your done.


Directions:
1) Combine Beef, Eggs, Bread Crumbs, Broccoli, Spinach, Spices and HALF the tomato sauce to a large bowl. Mix well using hands. Make sure everything is fully mixed together.

2) On Tin Foil form in to Loaf Shape, and then wrap snugly with tin foil all around. Place into a backing dish (because it will leak juices while it cooks).

3) Bake @ 350 degrees for about an hour, or until its no longer pink inside ( 160 degrees if you have a meat thermometer) - Mine actually ended up cooking for an hour 1/2. (May need to drain some of the juices halfway through)

4) Remove foil, and top with remaining tomato sauce and some more spices. Spread sauce over entire top of loaf. Place back in oven under broil for a few minutes (or until topping/outside looks more like a crust)

Zucchini Lasagna with Meat

Used MissChristi's recipe, except I added meat to mine and made my own sauce to help lower sodium.



Makes 8 servings
(good portioned servings, you could probably squeeze out 12 if you wanted too)

Per serving:
Calories: 289..........Carbs: 19..........Fiber: 3..........Fat: 12
..........Protein: 27..........Sugar: 8..........Sodium: 431

Weight Watchers Points: 7


Ingredients
24 oz Hunts no salt added tomato sauce
Minced Garlic
1 small-medium onion
1 lb - 94/6 lean ground beef
2 large zucchini (or around 4 smaller sized ones)
7 oz bag - Kraft Fat Free Mozzarella Cheese, Shredded
25 grams (10 tbsp according to the label) - Kraft Parmesan cheese, grated
15 oz - Great Value Part Skim Ricotta Cheese
2 large eggs
Garlic Powder, Onion Powder, and Pepper to Taste

Directions
Preheat oven to 375 degrees F (165 degrees C).

1) In a pan brown the ground beef, then chop up the onion and add it to the beef. Also add in the minced garlic (to taste, I personally add like 3 tbsp, but I LOVE garlic). Let this cook a few minutes to mix flavors.

2) Add all of the tomato sauce to the meat mix, stir and let simmer.

3) Cut the zucchini lengthwise to about 1/4 inch thickness to make your "noodles".



* A mandolin comes in handy for this, the one I have is pretty good. $10 at Walmart.



4) Place the zucchini noodles on a plate and microwave for 2 to 3 minutes.

5) In a medium sized bowl combine the ricotta cheese, eggs, Parmesan cheese and spices.

6) Spray a 9x13" baking dish with cooking spray like Pam. Layer the bottom of the pan with just enough sauce to cover it. Then you are going to put down layers in this order

- Half the Noodles
- Half the Ricotta cheese mixture
- Half the remaining sauce
- Half the Mozzarella cheese
- Half Parmesan cheese

you can kind of see the layers....

7) Repeat layers with remaining ingredients

8) Cover with foil and bake at 375° F (200° C) for 45 minutes.

9) Remove foil and cook under broiler for 2-3 minutes to brown top (optional).

10) Let sit for 15-20 minutes and serve!



I served mashed cauliflower as a side tonight....

It turned out really good. The only part I wish I could cut down on is the sodium, but considering 90% of it came from all the cheeses, I don't think its possible without lacking some major flavors.

Fajita Burrito Bowl

I LOVE Chipotle burritos and bowls, but I don't live near one. This is as close as I could get, but either way, this is awesome tasting and under 600 calories. (Which is A LOT of food, you could probably half this, but I like having something that can give me that "oh geez...so full" feeling sometimes).

Fajita Burrito Bowl

(My actual meal is not as pretty since I usually just toss it in the bowl and mix haha)

Per Serving:
Calories: 576.........Carbs: 7.........Fiber: 14.........Fat: 19
.........Protein: 39.........Sugar: 18.........Sodium: 576

Weight Watchers Points: 8

Ingredients - Makes 4 servings
4 Cups Sliced Lettuce
4-5 Bell Peppers (assorted colors)
1 Large Onion
1 Avocado
16 oz Beef Chuck Tender Steak
2 dry cups Minute Rice (or Reg. Rice if that's your style)
1 1/3 cup Great Value - Fancy Shredded Cheese - Fiesta Blend
16 Tbsp Naturally Yours - Fat Free Sour Cream
8 Tbsp Salsa
2 tbsp lime juice
Cilantro

How to make the Rice - Adapted from here (use her recipe if using reg. rice)
Link: Ginas Skinny Recipes - Chipotle's Cilantro Lime Rice

I use Minute Rice...because I'm lazy and only want to wait 5 minutes for my rice.
- Follow the Directions on the box to make 4 servings of rice.
- When Rice is finished mix in lime juice and Cilantro

Green Peppers & Onions
- Slice Onion and Peppers
- Spray a large pan with non-stick spray. Pile in Onion and peppers, and cook on medium until onions are soft and translucent.

Steak
-Grill steak, or slice and cook in pan on stove. :)

Combine 1/4 of all ingredients into a bowl/plate, and Enjoy. Obviously you can use more or less of the toppings (sour cream/salsa etc). You can also pile all of this into a giant tortilla for that real Chipotle burrito feel, but expect to add about 300 calories!