Category Archives: Beef

Italian Style Meat Loaf

Shape this meat loaf the night before and refrigerate- then pop it in the cooker the next morning.

1 8-ounce can pizza sauce
1 beaten egg
½ cup chopped onion
½ cup chopped green sweet pepper
⅓ cup fine dry seasoned bread crumbs
½ teaspoon garlic salt
¼ teaspoon pepper
1 ½ pounds lean ground beef
½ cup shredded mozzarella cheese (2 ounces)


  1. Reserve ⅓ cup pizza sauce; cover and chill. In a medium mixing bowl combine remaining pizza sauce and egg. Stir in onion, green sweet pepper, bread crumbs, garlic salt and pepper. Add ground beef and mix well.
  2. On a sheet of foil, shape a 6-inch round meat loaf. Lift and transfer meat and foil to the slow cooker. Press meat away from sides of the cooker to avoid burning.
  3. Cover; cook on low-heat setting for 7 to 9 hours or on high-heat setting for 3 ½ to 4 ½ hours (or to 170 degrees internal temperature).
  4. Spread meat with the reserved ⅓ cup pizza sauce. Sprinkle with mozzarella cheese. Cover cooker and let stand 5 to 10 minutes.
  5. Carefully lift meat loaf with foil and transfer to a serving plate; discard the foil.

Calories 228
Fat 20 g total
Cholesterol 83mg
Protein 20 g
Carbohydrate 8 g
Sodium 510 mg
Potassium 360 mg


Harvest Dinner

1 ½ to 2 lb boneless beef chuck pot roast
1 tablespoon cooking oil
1 medium onion, sliced
4 medium sweet potatoes, peeled and quartered (1 ¼ pounds)
¾ cup water
1 ½ teaspoons instant beef bouillon granules
¼ teaspoon celery seed
¼ teaspoon ground cinnamon
¼ teaspoon pepper
2 tablespoHarvest dinnerons cornstarch
2 tablespoons cold water
Apple wedges (optional)


  1. Trim the fat from the pot roast. In a large skillet brown roast on all sides in hot oil. Drain well.
  2. Place the onion, then sweet potatoes in the crockpot. Place meat atop vegetables. (Cut roast, if necessary to fit.)
  3. In a small bowl combine water, bouillon granules, celery seed, cinnamon, and pepper. Pour over meat and vegetables.
  4. Cover; cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours
  5. Remove meat and vegetables from cooker and place on platter; reserve juices. Skim fat from juices. Pass juices. Or, for gravy, pour juices into a glass measuring cup. If necessary, add water to equal 2 cups of juice. In a saucepan stir cornstarch into 2 tablespoons cold water; add juices. Cook and stir until thickened and bubbly.  Cook and stir 2 minutes more.  Serve gravy with roast and vegetables. Garnish with apple wedges if desired.
  • If you prefer, skip the gravy and spoon the juices over the meat.

Nutritional Information per serving:
Calories 328
Fat 10 g total
Cholesterol 82mg
Protein 30 g
Carbohydrate 30 g
Sodium 282 mg
Potassium 655 mg

Basic Vegetable Soup

  1. Dice hard vegetables (potatoes, sweet potatoes, carrots, onions, winter squash and/or rutabagas), and place them in the bottom of the slow cooker insert.
  2. Cut any meat you’re adding into bite-sized bits and add it on top of the vegetables. Stick with fresh meats; processed meats like ham, corned beef and sausage can contain upwards of 1,000 milligrams of sodium per serving.
  3. Season with fresh or dried herbs.
  4. Add tender vegetables like corn, peas and okra.
  5. Cover with sodium-free bouillon dissolved in water. For creamy soups or chowders, stir in a half cup of heavy whipping cream (liquid, not whipped), or 1 cup of half-and-half or evaporated milk.
  6. Cook on high for 6 to 8 hours (or on low for 10 to 12 hours).

Vegetables-SoupNutritional Information:
Calories 84
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 491mg
Total Carbohydrate 15g
Dietary Fiber 3g
Sugars 5g
Protein 3g
Vitamin A 44%
Vitamin C 2%
Calcium 3%
Iron 5%

Basic Pot Roast Recipe


  • 4 Medium potatoes
  • 4 Carrots
  • Two onions
  • 2-4 pound chuck roast
  • Seasonings: pepper, garlic powder (not garlic salt)
  • Sodium-free beef bouillon (low sodium beef broth)
  1. Thoroughly wash and cube four medium potatoes and place in bottom of your slow cooker. Leaving the skins on conserves vitamins.
  2. Wash and slice four carrots into even lengths and place them on top of the potatoes.
  3. Peel and slice two onions; place half of the slices on the carrots and potatoes.
  4. Trim any visible fat from a 3- to 4-pound chuck roast; season with pepper and garlic powder (not garlic salt), and place it in the slow cooker on top of your vegetables.
  5. Place the other half of the onions over the roast.
  6. Dissolve the sodium-free beef bouillon in 1 cup of boiling water, and pour it over roast.
  7. Cook the roast on low for 10 hours.

Nutritional Information
Calories 505
Fat 17 g total
Cholesterol 153mg
Protein 54 g
Carbohydrate 32 g
Sodium 466 mg

Pizza Soup

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1 cup chopped onion
1 cup chopped green pepper
1 cup sliced fresh mushroom
1 cup sliced zucchini
1 can (14.5 ounce) low sodium beef broth
1 can (16 ounce) diced tomatoes
1 can (8 ounce) pizza sauce
4 ounces sliced smoked sausage (can be replaced with any kind of  meat)
1/2 teaspoon pizza or italian seasoning
1/2 cup shredded reduced fat mozzarella cheese


1. Combine onion, pepper, mushrooms, zucchini, and 1/4 cup beef broth in saucepan. Bring to boil. Reduce heat and simmer for 5 minutes.
2. Stir in remaining broth, undrained tomatoes, pizza sauce, cooked sausage (or meat of choice), and seasoning. Bring to boil. Reduce heat and simmer covered for 5-10 minutes until veggies are tender.
3. Top with cheese.

Nutritional Information
Amount per serving: ~1 1/2 cups
Calories: 100
Fat: 7.3g
Cholesterol: 16mg
Sodium: 478mg
Carbohydrate: 14g
Fiber: 2g
Sugars: 5g
Protein: 8g

Asian Beef and Noodles

Asian Beef and Noodles_1

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3/4 pound lean ground beef
2 cups water
2 packages oriental flavor instant ramen-style noodles, broken into small pieces
16 ounces frozen Asian-style vegetables, or any other frozen vegetables
2 green onions, thinly sliced
1 tablespoon fresh ginger or 1/4 teaspoon ground ginger
2 cloves garlic, minced, or 1/4 teaspoon garlic powder
salt and pepper to taste


1. In a large skillet over medium-high heat (350 degrees in an electric skillet), brown
ground beef and cook until no longer pink. Drain fat.
2. Add 2 cups of water and ONE seasoning packet to cooked beef and mix well.
3. Add frozen vegetables, green onion, ginger, and garlic and bring to a boil over high
4. Add ramen noodles, reduce heat to low, and simmer 3-5 minutes until vegetables
are tender, stirring occasionally. Refrigerate leftovers within 2-3 hours.
Number of servings: 10

Nutrition Information

Amount per serving: 2/3 cup
Calories: 140
Fat: 5g
Cholesterol: 20mg
Sodium: 380 mg
Total Carbohydrate: 13g
Fiber: 2g
Sugar: 1g
Protein: 9g

Tamale Pie

Tamale Pie

Tamale Pie

1 1/3 cups water
½ cup cornmeal
½ cup cold water
¼ teaspoon salt
8 ounces 90% lean ground beef
½ cup chopped onion
½ cup chopped green pepper
1 clove garlic, minced
1 tablespoon chili powder
½ of a 14 ½ ounce can lower sodium tomatoes, cut up
1 (8 ounce) can lower sodium whole kernel corn drained
2 tablespoons chopped pitted ripe olives
½ cup shredded lower fat natural cheddar cheese


  1. Bring the 1 1/3 cups water to boiling. In a small mixing bowl stir together the cornmeal, the ½ cup cold water, and the salt. Slowly add the cornmeal mixture to the boiling water, stirring constantly. Cook and stir till mixture returns to boiling; reduce heat. Cook over low heat for 10-15 minutes or till mixture is very thick, stirring occasionally. Pour ¾ of the hot mixture into a 10x6x2 inch baking dish. Cover and chill about 30 minutes or till firm. Spread remaining hot cornmeal mixture in a thin layer on a baking sheet; cover and chill.
  2. In a large skillet cook beef, onion, green pepper and garlic till meat is brown. Drain off fat. Stir in the chili powder; cook 1 minute. Stir in the undrained tomatoes, the corn, and the olives.
  3. Spoon the meat mixture on top of the chilled corneal mixture in the baking dish. Cut remaining chilled cornmeal mixture into diamond shapes and place atop meat mixture.
  4. Bake in a 350 degree oven for 25 minutes. Sprinkle with the cheddar cheese. Bake for 5 minutes more or till the cheese melts and mixture is heated through. Makes 4 servings

Nutritional Information
Amount per serving
Calories 183
Protein 18g
Carbohydrate 7g
Cholesterol 54mg
Sodium 277mg

Tasty Hamburger Skillet


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1 pound lean ground beef
1⁄2 cup chopped onion
1⁄3 cup green pepper, chopped
2 cups water
1 cup long grain white rice
1 teaspoon garlic powder
1 tablespoon chili powder
1 1⁄2 cups canned diced tomatoes, with juice
3⁄4 cup canned whole kernel corn, drained
3⁄4 cup canned red kidney beans, drained
1⁄2 cup grated cheddar cheese

1. Cook ground beef, onion, and green pepper in large frying pan (medium heat) until hamburger is no longer pink. Drain excess fat from pan.
2. Add water, rice, garlic powder, chili powder, tomatoes with juice, corn, and beans.
3. Cook, covered, for about 20 minutes or until rice is soft.
4. Remove from stove top, sprinkle with grated cheese, and serve hot.
5. Refrigerate leftovers within 2 hours.

Nutritional Information
Amount per serving: 1 cup
Calories: 240
Fat: 3.5g
Cholesterol: 35mg
Sodium: 300mg
Carbohydrate: 33g
Fiber: 3g
Sugars: 3g
Protein: 19g

Superhero Shepherd’s Pie


2 large baking potatoes, peeled and diced
1⁄2 cup non-fat or 1% milk
1⁄2 cup shredded cheddar cheese
1 pound lean ground beef
2 tablespoons flour
4 cups frozen mixed vegetables
3⁄4 cup low-salt beef broth

1. Put diced potatoes in saucepan; add enough water to barely cover. Bring to boil. Reduce heat and simmer, covered, until soft (about 15 minutes.).
2. Drain potatoes and mash. Add milk and cheese; set mixture aside.
3. Preheat oven to 375 degrees.
4. Brown meat in a large skillet. Stir in flour, and cook for 1 minute, stirring constantly.
5. Add vegetables and broth. Cook 5 minutes until bubbly.
6. Spoon vegetable mixture into 8 inch square baking dish. Spread potato mixture over vegetable/meat mixture.
7. Bake 25 minutes, until hot and bubbly.  Refrigerate leftovers within 2 hours.

Nutritional Information
Amount per serving (1 cup)
Calories: 200
Fat: 3g
Cholesterol: 35 mg
Sodium: 150mg
Carbohydrate: 21g
Fiber: 3g
Sugars: 3g
Protein: 13g

Stuffed Green Pepper Cups


1 pound ground beef
1/3 cup finely chopped onion
1 (15 ounce) can tomato sauce, divided
1/4 cup water
3 tablespoons grated Parmesan cheese, divided
1/8 teaspoon pepper
1/2 cup uncooked instant rice
4 medium green peppers

1. Crumble beef into a 1-1/2-qt. microwave-safe bowl; add the onion. Cover and microwave on high for 3-1/2 to 4-1/2 minutes or until meat is no longer pink; drain. Stir in 1-1/2 cups tomato sauce, water, 1 tablespoon of Parmesan cheese, salt and pepper. 2. Cover and microwave on high for 2-1/2 to 3-1/2 minutes. Stir in rice; cover and let stand for 5 minutes.
3. Remove tops and seeds from peppers; cut in half lengthwise. Stuff with meat mixture; place in an ungreased microwave-safe shallow 3-qt. or 13-in. x 9-in. x 2-in. baking dish. 4. Spoon remaining tomato sauce over peppers; sprinkle with remaining cheese. Cover and microwave on high for 10-12 minutes or until peppers are tender. Let stand for 5 minutes before serving.

Nutritional Information
Amount per serving (1 each)
Calories: 303
Fat: 12g
Cholesterol: 59mg
Sodium: 1226mg
Carbohydrates: 24g
Fiber: 3g
Protein: 25g