Main Dishes - Beef and Pork - WSFA.com Montgomery Alabama news.

Main Dishes - Beef and Pork

Baked Meatballs
4 Servings, about 3 meatballs each, plus 4 servings for another meal

Onions, minced - 1/4 cup
Vegetable oil - 1 tablespoon
Lean ground beef  - 2 pounds
Eggs -  2
Bread crumbs - 3 /4 cup
Whole milk - 1 /2 cup
Salt - 1 /8 teaspoon
Pepper - 1 /2 teaspoon
Onion powder - 2 teaspoons
Garlic powder - 1 /2 teaspoon

1. Preheat oven 400 degrees F. Grease baking sheet lightly with oil.
2. Add 1 tablespoon oil and onions to small skillet. Cook over medium heat, until tender, about 3 minutes.
3. Mix remaining ingredients together in bowl; add onions. Mix until blended, using a large serving spoon.
4. Shape beef mixture into 1- to 2-inch meatballs; place on baking sheet.
5. Bake until thoroughly cooked, about 10 to 12 minutes.

Note: Serve with spaghetti sauce and in the meatball sandwich.

Preparation time: 15 minutes
Cooking time: 10 to 12 minutes
Per serving:

Calories 345
Total fat 21 grams
Saturated fat 7 grams
Cholesterol 142 milligrams
Sodium 224 milligrams

Beef Pot Roast

4 Servings, about 3 ounces beef each, plus 4 servings for another meal

Onion, chopped - 1 /2 cup
Water - 2 tablespoons
Beef chuck roast, boneless - 2 1/2 pounds
Hot water - 2 cups
Beef bouillon - 1 cube
Orange juice - 2 tablespoons
Ground allspice - 1 /4 teaspoon
Pepper - 1 /8 teaspoon

1. Simmer onion until tender in 2 tablespoons water in heavy, deep skillet.
2. Add roast to skillet; brown on sides.
3. Combine beef bouillon cube with 2 cups hot water; stir until dissolved.
4. Combine orange juice, allspice, pepper, and beef broth. Pour over meat. Cover and simmer, about 2 hours.

Preparation time: 20 minutes
Cooking time: 2 hours

Per serving:
Calories 220
Total fat 9 grams
Saturated fat 3 grams
Cholesterol 91 milligrams
Sodium 264 milligrams

Beef-Noodle Casserole
4 Servings, about 2 cups each

Lean ground beef - 1 pound
Onions, chopped finely - 1 /2 cup
Boiling water -  quarts
Noodles, enriched, uncooked - 2 3 /4 cups
Tomato soup, condensed - One 10 3/4-ounce can
Water - 1 1 /4 cups
Pepper - 1/8 teaspoon
Bread crumbs - 1 cup

1. Brown beef and onions in hot skillet; drain.
2. Place water in large saucepan; bring to rolling boil. Cook noodles in boiling water for 10 minutes; drain and set aside.
3. Combine soup, water, and pepper. Stir into cooked meat. Add cooked noodles to meat mixture. Stir gently to avoid tearing the noodles.
4. Spoon beef-noodle mixture into 9- by 13-inch baking pan. Sprinkle bread crumbs over beef-noodle mixture.
5. Bake, uncovered, at 300 degrees F, about 30 minutes.

Preparation time: 20 minutes
Cooking time: 30 minutes

Per serving:
Calories 575
Total fat 19 grams
Saturated fat 7 grams
Cholesterol 147 milligrams
Sodium 575 milligrams

Pizza Meat Loaf
4 Servings, about 1/4 loaf each

Ground turkey - 1 pound
Spaghetti sauce - 3/4 cup
Mozzarella cheese, part-skim - 1/4 cup
Green peppers, chopped - 1/2 cup
Onion, minced - 1 /4 cup

1. Lightly grease 9-inch pie plate with vegetable oil. Pat turkey into pie plate.
Conventional Method
1. Place turkey in 350 degree F oven; bake until turkey no longer remains pink, about 17 to 20 minutes.

Microwave Method
1. Cover turkey with waxed paper.
2. Cook on high; rotate plate 1/4 turn after 3 minutes.
3. Cook until turkey no longer remains pink, about 5 more minutes. Drain.

TO COMPLETE COOKING

1. Top baked turkey with spaghetti sauce, cheese, and vegetables.
2. Return turkey to either the conventional oven or the microwave oven and heat until cheese is melted, about 1 to 2 minutes.

Preparation time: 15 minutes
Conventional cooking time: 20 minutes
Microwave cooking time: 8 minutes

Per serving:
Calories 255
Total fat 14 grams
Saturated fat 4 grams
Cholesterol 88 milligrams
Sodium 376 milligrams

Saucy Beef Pasta
4 Servings, about 1 1 /2 cups each

Water - 1/2 cup
Green beans, frozen - 1 /2 10-ounce package
Onions, minced - 1/2 cup
Lean ground beef - 1 pound + 6 ounces
Noodles, uncooked - 6 3 /4 cups
Cold water - 2 cups
Beef bouillon - 2 cubes
Flour - 1/3 cup
Pepper - 1/4 teaspoon
Dry parsley flakes - 1 teaspoon
Garlic powder - 1/2 teaspoon
Onion powder - 1 teaspoon

1. Place 1 /2 cup of water in saucepan. Cover and bring to boil. Add green beans, lower heat, and simmer until tender, about 5 minutes. Drain.
2. Place onions and ground beef in skillet. Cook over medium heat; stir occasionally. Cook until beef no longer remains pink, about 5 to 10 minutes. Drain fat off.
3. Cook noodles according to package instructions. Drain.
4. Combine cold water and flour; stir until smooth. Add flour mixture and beef bouillon cubes to ground beef. Cook, stirring frequently until mixture has thickened and bouillon cubes have dissolved, about 4 minutes.
5. Add cooked green beans, cooked noodles, pepper, parsley flakes, garlic powder, and onion powder to ground beef mixture; stir to combine.
6. Place beef mixture in 8- by 12-inch baking pan; cover and bake in 350 degrees F oven until thoroughly heated, about 15 minutes.

Preparation time: 25 minutes
Cooking time: about 35 minutes

Per serving:
Calories 630
Total fat 24 grams
Saturated fat 9 grams
Cholesterol 175 milligrams
Sodium 246 milligrams

Southwestern Salad
4 Servings, about 1 /2 cup beef mixture, 1 /2 cup lettuce and cheese mixture each

Onions, chopped - 1/2 cup
Lean ground beef - 1 pound
Chili powder - 1 tablespoon
Dry oregano - 2 teaspoons
Ground cumin - 1/2 teaspoon
Canned kidney beans, red, drained - 1 cup
Canned chickpeas, drained - 1 15-ounce can
Tomato, diced - 1 medium
Lettuce - 2 cups
Cheddar cheese - 1/2 cup

1. Cook ground beef and onions in a large skillet until the beef no longer remains pink. Drain.
2. Stir chili powder, oregano, and cumin into beef mixture; cook for 1 minute.
3. Add beans, chickpeas, and tomatoes. Mix gently to combine.
4. Combine lettuce and cheese in large serving bowl. Portion lettuce and cheese onto 4 plates. Add 1 cup of beef mixture on top of lettuce and cheese.

Preparation time: 15 minutes
Cooking time: 10 to 15 minutes

Note: Garbanzo bean is another name for chickpea.

Per serving:
Calories 485
Total fat 22 grams
Saturated fat 9 grams
Cholesterol 98 milligrams
Sodium 411 milligrams

Stir-Fried Pork and Vegetables With Rice
4 Servings of pork and vegetables, about 1/2 cup each 4 Servings of cooked rice, about 2 cups each

Chicken broth, reduced sodium - 2 cups
Hot water - 2 cups
Rice, uncooked - 2 cups
Vegetable oil - 2 tablespoons
Broccoli cuts, frozen 2 cups
Carrots, cleaned, sliced thinly - 1 cup
Onions, minced - 1/4 cup
Garlic powder - 1 teaspoon
Canned mushrooms, drained - 1/2 cup
Ground pork - 1 pound + 7 ounces
Soy sauce - 4 tablespoons

1. Heat broth and water to a boil in sauce pan; add rice and return to boil. Reduce heat to low and simmer until tender, about 15 minutes.
2. Heat 1 tablespoon of oil in skillet. Add broccoli, carrots, onions, and garlic powder. Cook until crisp-tender, about 5 minutes. Remove from skillet. Add mushrooms. Cook for 1 minute and set aside.
3. Heat second tablespoon of oil in skillet. Add pork; cook until pork no longer remains pink. Drain liquid.
4. Add soy sauce and stir until mixed; add vegetables to pork mixture. Cook until heated, about 1 to 2 minutes.
5. Serve pork mixture over cooked rice.

Preparation time: 20 minutes
Cooking time: 25 to 30 minutes

Note: Sodium level can be reduced from 799 milligrams to 532 milligrams by reducing soy sauce from 4 to 2 tablespoons.

Per serving:

Calories 860
Total fat 33 grams
Saturated fat 10 grams
Cholesterol 108 milligrams
Sodium 799 milligrams

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