Enchilada Casserole
8 ozs ground 90% lean turkey or beef
1/2 cup chopped onion
1/2 cup chopped green bell pepper
1 cup (8 oz) Hunt’s Tomato Sauce
1 cup Healthy Request tomato juice or any reduced-sodium tomato juice
1 tbsp JO’s Chili Seasoning
1 cup (3 oz) coarsely crushed Dorito’s Reduced Fat Nacho Chips
3/4 cup (3 oz) shredded Kraft reduced-fat Cheddar cheese
Place meat, onion and green pepper in a plastic colander. Set the colander in a glass pie plate. Cover and microwave on high (100 percent power) for 5 to 6 minutes or until meat is browned, stirring occasionally.
In a large bowl, combine tomato sauce, tomato juice, chili seasoning and browned meat mixture.
Arrange crushed nacho chips in an 8×8 inch baking dish. Layer meat mixture and Cheddar cheese over top. Cover and microwave on high for 6 to 8 minutes, turning baking dish after 3 minutes. Let set, covered, for 5 minutes. Divide into 6 servings.
Serves 6
184 Calories, 8g Fat, 13g Protein, 15g Carbs, 561mg Sodium, 2g Fiber
Hints:
1. Substitute any reputable brand for JO’s Chili Seasoning.
2. If you love green chili peppers, add a 4-ounce can of drained chopped green chilies when adding tomato juice.
- Mom2Sam Tiny
Crock Pot Fruited Pot Roast
1 (2 lb.) beef chuck pot roast
1 TB cooking oil
Salt and ground black pepper
1 pkg. (7 to 8 oz.) mixed dried fruit, diced*
1 large onion, cut into thin wedges
1/4 tsp. ground allspice
1 can (5-1/2 oz.) apple juice
Trim fat from meat. In a Dutch oven, brown meat on all sides in hot oil.
Sprinkle meat with salt and pepper. Cut up any large pieces of dried fruit.
In a 3-1/2 or 4 quart crock pot/slow cooker, place fruit and onion. Add
browned meat. Sprinkle with allspice, add apple juice.
Cover and cook on LOW heat setting for 8 to 10 hours or until meat is tender. Or, cover and cook on HIGH heat setting for 4 to 5 hours or until meat is tender.
Makes 6 servings.
Note: Don’t confuse the fruits in this recipe with dried fruit bits. Look for
the packaged mixture of regular size dried fruits.
Diabetic Exchanges: 1-1/2 fruit, 4 medium fat meat, 1 fat.
- Joanie G.
Hungarian Pot Roast with Noodles
6 lb. beef round rump roast, boneless
2 tbsps. cooking fat
salt
pepper
1 cup onion, chopped
1 tbsp. paprika
1 cup lemon juice
1 tsp. caraway seeds
1/2 cup water
1/4 cup flour
1/2 cup sour cream
hot cooked noodles
In a Dutch oven, or large pan with a tight-fitting cover, brown meat in fat. Season with salt and pepper and remove from pan. Pour off fat drippings. Cook onion in drippings remaining in pan until soft but not browned; stir often. Add paprika and mix well. Add tomato juice and caraway seeds.
Return meat to pan. Cover and simmer for 3 1/2 to 4 hours, or until done. (Or cook in a 325 degree oven for same amount of time.) Turn meat once to cook it evenly throughout. When done, remove meat and keep warm.
For 2 cups of gravy, pour liquid from pan into a 2 cup measuring cup. Let stand for 1 minute to allow fat to come to top. Discard all but 4 tablespoons (or less) of fat. Add enough water (or other liquid) to measure 1 1/2 cups of liquid. Return to pan.
In same cup, measure 1/2 cup cold water and blend in 1/4 cup flour. Add mixture slowly to liquid in pan. Bring to a boil, stirring constantly, and cook until thickened, about 3 minutes.
Remove pan from heat. Add sour cream, a small amount at a time, and mix well. Taste gravy and correct seasoning, if necessary, with salt and pepper. If gravy is not hot enough when ready to serve, place pan over very low heat, but do not boil, or gravy may curdle. (Note: The flavor of the gravy is not affected should curdling occur.)
Slice meat and serve with gravy and noodles. Makes 12 servings.
- AJ
