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Healthy Recipes

Beef and Pork Main Dish Recipes

 
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 crumb 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


PREPARATION TIME: 15 MINUTES

COOKING TIME: 10 TO 12 MINUTES

  1. Preheat oven 400 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.

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
Onions, 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


 

PREPARATION TIME: 20 MINUTES
COOKING TIME: 2 HOURS

  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.

PER SERVING:
Calories 220
Total fat 9 grams
Saturated fat 3 grams
Cholesterol 91 milligrams
Sodium 264 milligrams
BEEF- NOODLE CASSEROLE
4 Servings, about 3 cups each
Lean ground beef 1 pound
Onions, chopped finely 1/2 cup
Boiling water 3 quarts
Noodles, yolk-free, enriched, uncooked 2-3/4 cups
Tomato soup, condensed 1 10-3/4 ounce can
Water 1-1/4 cups
Pepper 1/8 teaspoon
Bread crumbs 1 cup


 

PREPARATION TIME: 20 MINUTES

COOKING TIME: 30 MINUTES

  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 F, about 30 minutes.

PER SERVING:
Calories 595
Total fat 18 grams
Saturated fat 6 grams
Cholesterol 86 milligrams
Sodium 575 milligrams
PIZZA MEAT LOAF
4 Servings, abo1/4 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


 

PREPARATION TIME: 15 MINUTES

CONVENTIONAL COOKING TIME: 20 MINUTES
MICROWAVE COOKING TIME:
8 MINUTES

1. Lightly grease 9-inch pie plate with vegetable oil. Pat turkey into pie plate.

CONVENTIONAL METHOD
1. Place turkey n 350 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.

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
Cold water 2 cups
Beef bouillon 2 cubes
Flour 1/3 cup
Pepper 1/4 teaspoon
Dry parsely flakes 1 teaspoon
Garlic powder 1/2 teaspoon
Onion powder 1 teaspoon


 

PREPARATION TIME: 25 MINUTES
COOKING TIME: ABOUT 30 MINUTES

  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 F oven until thoroughly heated, about 15 minutes.

PER SERVING:
Calories 605
Total fat 22 grams
Saturated fat 8 grams
Cholesterol 120 milligrams
Sodium 405 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
Chilli powder 1 tablespoon
Dry oregano 2 teaspoons
Gound 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

PREPARATION TIME: 15 MINUTES

COOKING TIME: 10 TO 15 MINUTES

  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. Port on lettuce and cheese onto 4 plates. Add 1 cup of beef mixture on top of lettuce and cheese.

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 cumin 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
PREPARATION TIME: 20 MINUTES
 

COOKING TIME: 25 TO 30 MINUTES

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.

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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