SWEET AND SPICY MEATBALLS WITH MANGO SALSA

1/4 cup milk

1/4 cup fine dry whole grain or low carb breadcrumbs

1/4 tsp salt

1/4 tsp black pepper 

nonstick cooking spray

1 medium onion, finely chopped

4 garlic cloves, minced

1 tbsp reduced-sodium Worcestershire sauce

1/2 tsp ground cumin

1/2 tsp crushed red pepper

1/2 tsp dried thyme, crushed

1 1/4 lbs lean ground beef

1 egg lightly beaten 

1/4 cup snipped fresh parsley

Mango Salsa:

3/4 cup chopped fresh mango and/or papaya

1/4 cup chopped red sweet pepper

3 green onions, sliced

1 tbsp minced fresh shallot

1/4 tsp sat

1'4 tsp black pepper

To make meatballs:

Preheat oven to 350-degrees. Line a 15x10x1-inch baking pan with parchment paper and set aside. In a large bowl combine milk, breadcrumbs, salt and black pepper and set aside.

Coat a large skillet with cooking spray. Heat skillet over medium heat. Add the onion and garlic. Cook, stirring, over medium heat for 2 minutes. Add Worcestershire sauce, stirring to scrape up any browned bits from the bottom of the pan.

Add the cumin, crushed red pepper and thyme; cook 1 minute more. Add onion mixture to the soaked breadcrumbs and mix thoroughly.

Add beef, egg, and parsley to the breadcrumb mixture and mix well. Shape mixture into 12 2-inch meatballs and arrange in prepared baking pan.

Bake about 20 minutes or until cooked thoroughly. Serve with the Mango Salsa

To make the salsa:

Combine all the salsa ingredients in a medium bowl. Serve with the meatballs.

Yield: 6 servings  Per serving of 2 meatballs and 3 tbsp salsa: 233 calories, 11g carbs, 23g protein, 336mg sodium

recipe and photo Meredith Corporation

LEMON SIRLOIN

1 (2 to 2 1/2-lb) sirloin steak cut 1 1/2-inches thick 

2 green onions, sliced including tops
1 tsp finely shredded lemon peel
2/3 cup fresh lemon juice
1/3 cup canola or olive oil
1 tbsp Worcestershire sauce
1 tablespoon yellow mustard
1/2 tsp salt
1/4 tsp pepper

Trim excess fat from the steak. Place steak in large zip-type plastic bag that you sit in a shallow bowl.

To make the marinade: Combine the green onions, lemon peel and juice, oil, Worcestershire sauce, mustard, salt and pepper, stirring with a wire whisk. Pour the marinade into the bag. Close the bag and gently rotate around to coat the entire steak. Marinate in the refrigerator for at least 2 hours up to 8 hours; turn the bag occasionally.

Remove the meat from the marinade and pat dry. Grill over medium coals (or on inside grill) turning only once during cooking. It takes about 18 to 22 minutes for medium rare; adjust your time accordingly. Brush occasionally with the marinade but not within the last 5 minutes of cooking time.

To serve, cut into thin slices slicing against the grain.

Yield: Approximately 8 servings.

file photo.

 

SWEET AND SOUR MEATBALLS

1 can (20-oz) unsweetened (in their own juice) pineapple chunks

1 large egg

1 cup soft whole-grain breadcrumbs

1 garlic clove, minced

1 tsp salt

1/4 tsp freshly ground black pepper

1 1/2 lbs lean ground beef (or turkey)

2 tsp olive or canola oil

1 large green bell pepper

1 large red bell pepper 

1 cup low-fat chicken broth

1/2 cup Splenda or Stevia granulated

3 tbsp cornstarch

1/2 cup cider vinegar

3 tbsp reduced-sodium soy sauce

6 cups hot cooked brown rice for serving

Drain the pineapple and save 1/2 cup of the juice; set both aside.

In a mixing bowl, combine the egg, breadcrumbs, garlic, salt and black pepper. Crumble the meat over the mixture and mix together well. Shape into approximately 40 meatballs.

In a nonstick skillet, heat the oil, add meatballs and brown on all sides, drain.

Cut bell peppers into chunks; add the broth, peppers, and the pineapple to the meatballs. Bring the mixture to a boil; reduce heat and simmer, uncovered, for about 7 minutes.While the meatball mixture cooks, combine the Splenda and cornstarch in a bowl. Stir in the vinegar, soy sauce and the saved pineapple juice until smooth. Add to the meatball mixture. Bring to a boil; cook while stirring for a couple of minutes or until thickened.

Serve over the hot cooked rice.

Per serving of 3/4 cup meatball mixture over 3/4 cup rice = Approximately 456 calories, 66 g carbs, 2 g fiber, and 23 g protein

Diabetic exchanges: 3 lean meat, 2 1/2 starch, 1 1/2 vegetable, 1 fat

 This is a file photo showing white rice. Diabetics should use brown (whole-grain) rice.Cauliflower rice is also an option.

BEEF LETTUCE WRAPS

1 tbsp olive oil

1 medium onion, minced

2 cloves garlic, minced

2 tbsp chili powder

1 lb lean ground beef

1 medium zucchini, grated

1/4 cup minced fresh cilantro

1 tbsp lime juice

12 large leaves Boston or leaf lettuce

1 avocado, pitted, peeled, diced

3/4 cup pico de gallo

Grilled mini peppers and lime wedges, optional

In large skillet, heat oil over medium heat; add onion garlic and chili powder. Cook, stirring occasionally, until tender, about 5 minutes. Add the beef and zucchini; raise heat to medium-high. Cook, stirring occasionally, until beef is well browned, about 5 minutes. Stir in cilantro and lime juice; season with 1/4 teaspoon and 1/4 teaspoon pepper.

Divide beef mixture evenly among lettuce leaves. Top with avocado and pico de gallo. Transfer to platter. If desired, serve with mini peppers and lime wedges.

Yield: 4 servings Per serving: 397 calories, 24g protein, 13g carbs, 6g fiber, 4g sugar, 77mg cholesterol, 366g sodium, 29g fat (8g saturated)

recipe and photo First for women 2025

ZIPPY SWISS STEAK

1 large onion, chopped

2 garlic cloves, minced
4 tbsp olive oil, divided
1 can (28-oz) diced tomatoes, undrained
1 can (4-oz) chopped green chilies
1 1/2 tsp salt, divided
3 tbsp white whole-wheat or almond flour
Dash of freshly ground black pepper
2 lbs (approx1/2" thick) boneless round steak

In a 2-quart saucepan, saute the onion and garlic in half of the olive oil; add the tomatoes, chilies, and 1/2 tsp salt. Simmer the mixture, uncovered, for 20-25 minutes until slightly thickened.

While the above mixture simmers, combine the flour, pepper, and remaining teaspoon salt in a shallow dish or pie plate. Cut the steak into six serving-size pieces and dredge in the flour mixture.

Preheat oven to 325 degrees.

Heat the remaining two tablespoons of olive oil in a large skillet and brown the steak on both sides. Transfer the steak to an ungreased 9 x 13-inch baking dish or pan. Pour half the tomato mixture over the steak; set remaining mixture aside.

Bake at 325 degrees for 2 hours or until steak is tender.

Reheat the remaining tomato mixture to serve as a sauce with the steak.

Yield: 6 servings

 File Photo of this recipe.

TEX-MEX BEEF TACO STEW

2 lb beef chuck, cut into 1-inch pieces

• 1 onion, sliced
• 2 14 1/2 ounces diced tomatoes with jalapeno
• 1 1ounce packet reduced sodium taco seasoning
• 1 15 1/2 ounce can pinto beans, drained and rinsed
• 1 15 1/2 ounce can kidney beans, drained and rinsed
• 1 10 ounce package frozen corn, thawed
• Sour cream, sliced scallions and tortilla chips for garnish (optional)

1. Coat slow-cooker bowl with nonstick cooking spray. Place beef and onion in bottom of slow cooker. Combine tomatoes and taco seasoning; pour over beef.

2. Cover and cook on HIGH for 6 hours or LOW for 8 hours. One hour before end of cooking time, stir in beans and corn.

3. Serve with sour cream, sliced scallions and tortilla chips, if desired.

Yield:  6 servings

42 g carbs and 41 g protein per serving

File photo

POPEYE'S MEATBALLS

1 egg

1 tbsp water
1/4 cup dry whole-grain breadcrumbs
1 cup fat-free cottage cheese
2 tbsp dried minced onion
1/2 tsp garlic powder
1 pkg (10-oz) frozen chopped spinach, thaw and drain well
1 1/2 lbs lean ground beef

Combine the egg, water, crumbs, cottage cheese, onion, and garlic powder in a large bowl.

Add the spinach and beef to the above mixture; mix well.

Shape mixture into 1-inch diameter balls and place on an ungreased baking sheet that has sides.

Broil meatballs for 8 minutes 4 to 6-inches from the heat. Turn meatballs and broil another 4 to 5 minutes until cooked through.

Yield: Serves 8
Per serving: 176 calories, 6 g carbs, 18 g protein
Diabetic Exchanges: 2 meat, 1 vegetable

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BEEF ENCHILADAS

This recipe should be okay for most diabetics occasionally.

3 cloves garlic, minced
3 tablespoons chili powder
2 teaspoons ground cumin
2 teaspoons ground coriander
1 teaspoon Stevia Granulated (or sugar)
1 teaspoon salt
1¼ pounds boneless chuck steaks, trimmed of fat
1 tablespoon olive oil
2 yellow onions, finely chopped
1 (15-ounce) can tomato sauce
½ cup water
4 ounces Monterey Jack cheese, shredded, divided
4 ounces low-fat sharp cheddar cheese, shredded, divided
⅓ cup chopped fresh cilantro
¼ cup chopped canned pickled jalapeños
12 (6-inch) corn tortillas OR your favorite low-carb tortillas

1. In a small bowl, stir together the garlic, chili powder, cumin, coriander, sugar and salt.

2. Heat the oil in a Dutch oven over medium-high heat until shimmering. Sprinkle the meat with salt and cook until browned on both sides, about 6 to 8 minutes. Remove the meat to a plate.

3. Reduce the heat to medium, add the onions to the pot and cook until golden brown, about 5 minutes. Stir in the garlic mixture and cook until fragrant, about 1 minute. Add the tomato sauce and water and bring to a boil. Return the meat and any accumulated juices to the pot, cover, reduce the heat to low, and simmer until the meat is tender and can be broken apart easily, about 1½ hours.

4. Preheat oven to 350 degrees F.

5. Strain the beef mixture over a medium bowl. Transfer the meat and any other solids to a separate medium bowl and break the beef into small pieces. Mix together with half of the shredded cheeses, the cilantro and the jalapeños.

6. Spread ¾ cup of the sauce in the bottom of a 9x13-inch baking dish. Microwave the tortillas according to package directions to soften. Spread about ⅓ cup of the beef mixture down the center of each tortilla, roll up tightly, and place in the baking dish seam-side down. Pour the remaining sauce evenly over the enchiladas and spread to ensure that all of the ends are covered in sauce.

7. Sprinkle the remaining cheese over top of the enchiladas, cover the baking dish with foil and bake for 25 minutes. Remove the foil and continue to bake until the cheese browns slightly, 5 to 10 minutes. Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.

Make-Ahead: The beef filling and sauce can be prepared through step #5 and refrigerated in separate containers for up to 2 days. Prepare the rest of the recipe as directed, increasing the covered baking time by 5 minutes.

(Recipe adapted from The Best of America's Test Kitchen 2008)

BEEF, POTATO & EGG BAKE

1 lb lean (90% lean) ground beef (may sub lean ground chicken or turkey, if desired)

2 tsp onion powder

1 tsp salt, divided

1 tsp garlic powder

1/2 tsp rubbed sage

1/2 tsp crushed red pepper flakes

1 pkg (10-oz) frozen chopped spinach, thawed & squeezed dry

4 cups frozen shredded hash brown potatoes

14 large eggs

1 cup fat-free ricotta cheese

1/3 cup fat-free milk

1 tsp pepper

3/4 cup shredded Colby-Monterey Jack cheese

1 1/4 cups grape tomatoes, halved

Preheat oven to 350-degrees.

In a large skillet, cook beef with onion powder, 1/2 teaspoon of the salt, garlic powder, sage and pepper flakes over medium heat for 6 -8 minutes or until beef is no longer pink. Break up beef into crumbles while it cooks. Drain well. Stir in the spinach and remove from the heat.

Spread potatoes in a greased 13x9-inch baking dish, top with the beef mixture. In a large bowl, whisk eggs, ricotta cheese, milk, pepper and the remaining 1/2 teaspoon of salt. Pour mixture over the top. Sprinkle with cheese and top with the tomatoes.

Bake, uncovered, for 45-50 minutes or until a knife inserted near the center comes out clean. Let stand 5-10 minutes before serving.

Yield: 12 servings Per serving: 218 calories, 11g fat (5g sat) 9g carbs,20g protein Diabetic Exchanges: 3 lean meat, 1/2 starch

TOH 2015

MOM'S MEAT LOAF

 Note: This is not my late mom's recipe. This is a recipe I saw in a TOH in 2015 and made it diabetic friendly.

2 large eggs, lightly beaten

3/4 cup lowfat milk

2/3 cup whole wheat saltines

1/2 cup chopped onion

1/2 tsp salt

1/2 tsp rubbed sage

1/4 tsp black pepper

1 1/2 lbs 90% lean ground beef

1 cup ketchup 

1/2 cup Truvia Sweet Complete Brown Sugar

1 tsp Worcestershire sauce

Preheat oven to 350-degrees.

In a bowl, combine the first seven ingredients. Add the ground beef and mix lightly but thoroughly. Shape into an 8x4-inch loaf. Place on a baking pan.

In a small bowl, combine the remaining ingredients, stirring to dissolve the brown sugar. Remove 1/3 cup for sauce and spread the remaining mixture over the meatloaf.

Bake 1 hour or until a meat thermometer reads 160-degrees. Remove from oven and let stand 10 minutes before slicing to serve. Serve with the reserved sauce.

file photo for reference

SHORT RIBS IN BURGUNDY SAUCE

3 lbs bone-in beef short ribs

3 tbsp unsalted butter

1 large sweet onion, halved and sliced

2 celery ribs, thinly sliced

1 medium carrot, thinly sliced

1 clove garlic, minced

Dash of dried thyme

2 tbsp white whole wheat flour

1 cup water 1 cup dry red wine OR beef broth

1 beef bouillon cube or 1 tsp beef bouillon granules

2 tbsp minced fresh parsley

1/2 tsp Worcestershire sauce

1/4 tsp salt

1/4 tsp browning sauce, optional

1/8 tsp pepper

Preheat oven to 450-degrees.

Place ribs on a rack in a shallow roasting pan. Roast 30-40 minutes or until browned, turning once.

Meanwhile, in a Dutch oven, heat butter over medium heat. Add onion, celery and carrot, cooking and stirring for 10-12 minutes or until tender. Add garlic and thyme, cook 1 minute longer. Stir in the flour until blended; gradually stir in water and wine or broth. Add bouillon and parsley, stirring to dissolve bouillon.

Transfer ribs to Dutch oven and bring to a boil. Reduce heat and simmer, covered, 2 to 2 1/2 hours or until meat is tender.

Remove ribs and keep warm. Skim fat from the sauce and stir in the remaining ingredients.

Yield: 6 servings Per serving: 264 calories, 17g fat (8g sat), 70mg chol, 355 mg sodium, 8g carbs, 1g fiber,19g pro.

TOH 2015

 

BOLD AND SPICY MEATLOAF

1 lb lean ground beef

1 large egg, beaten
1/2 cup Italian-style breadcrumbs
1/2 cup chopped green bell pepper
1/4 cup chopped onion
6 tbsp Bold and Spicy Steak Sauce, divided

Preheat oven to 350 degrees.

In a mixing bowl, combine all ingredients except 2 tablespoons of the steak sauce. Mix well and press into an 8-inch loaf pan. Drizzle reserved steak sauce over the meatloaf. 9I suggest omitting the drizzle, if you blood sugar is hard to control.

Bake at 350 degrees for 40 to 45 minutes or until cooked thoroughly. Remove from oven and allow to stand 10 minutes before cutting to serve.

Yield: Serves 6

file photo

PEPPER-STEAK KABOBS

8 skewers (soak if using wooden)

1 cup ketchup
1/4 A-1 Steak Sauce
1/3 cup firmly packed Splenda brown sugar blend
1/2 cup apple cider vinegar
2 tbsp Worcestershire sauce
2 lb boneless top sirloin, trimmed and cut in 32 chunks
1 green bell pepper, cut into 16 pieces
1 red or orange bell pepper, cut into 16 pieces

Combine the ketchup, steak sauce, Splenda, vinegar, and Worcestershire sauce in a medium saucepan; bring to a boil over medium heat.  Stir occasionally and cook until the Splenda is totally dissolved.  Remove from the heat and allow to cool.

Onto each skewer alternately with a piece of steak, a piece of red pepper, a piece of steak, a piece of green pepper, and repeat so that each skewer has 4 pieces of steak, two pieces of red pepper, and 2 pieces of green pepper.  Place skewers in a 9 x 13-inch glass baking dish; pour the cooled marinade over the skewers.  Cover with foil and refrigerate from 2 hours to overnight.

Preheat broiler to high and coat a rimmed baking sheet with nonstick cooking spray (or grill kabobs).  Place kabobs on the baking sheet or grill, discarding an excess marinade.  Broil or grill about 15 minutes or until meat reaches the desired doneness.  Turn at least once during cooking.

 

 File Photo of a similar recipe.

SPICED BEEF & PORK SAUSAGE PATTIES

2 1/2 lbs ground beef

1/2 lb ground pork (not sausage)

2 1/4 tsp salt

1 1/2 tsp ground coriander

1 to 1 1/2 tsp ground allspice

3/4 tsp ground cloves

3/4 tsp black pepper

1/2 tsp ground nutmeg

1/4 cup cider vinegar

Crumb beef and pork into a large bowl. Combine seasoning and sprinkle over meat. Add the vinegar and mix lightly but thoroughly. Cover and refrigerate 1 hour.

Shape meat mixture into 2 1/2-inch patties. In a large skillet, cook patties over medium heat for 3-4 minutes on each side or until a meat thermometer reads 160-degrees. 

Per patty: 123 calories, 8g fat (3g sat), 215mg sodium, 0 carbs, 12g protein

recipe basics and photo TOH

CROCK-POT SWISS STEAK WITH CARROTS

3 tbsp white whole wheat flour OR your favorite low/no carb substitute

1/3 tsp salt
1/4 tsp freshly ground black pepper
1 1/2 tsp dry mustard
1 1/2 to 2 lbs round steak, trimmed of fat
1 tbsp canola oil
1 cup sliced onions
1 lb carrots, sliced into 1/2-inch pieces
1 can (14.5-oz) whole tomatoes
2 tsp Splenda brown sugar blend
1 1/2 tbsp Worcestershire sauce
 

In a pie pan or shallow bowl combine the flours, salt, pepper, and dry mustard. Cut the steak into pieces to fit in the cooker and dredge in the flour mixture. 

Heat the oil in a nonstick skillet and brown meat on both sides; place meat in the crockpot or slow cooker. Add the onions and carrots to the cooker.

Combine the tomatoes with liquid, Splenda brown sugar blend, and Worcestershire sauce; pour mixture into cooker. Place lid on cooker and cook on low heat for 8 to 10 hours or on high 3 to 5 hours.

Approximate per serving: 236 calories, 18 g carbs, 23 g protein

file photo for reference only

DINER MEAT OLOAF

2/3 cup fat-free milk

3 egg whites

2 cups soft whole wheat breadcrumbs

2 green onions (1/3 cup), thinly sliced

1 tbsp Worcestershire sauce

1 tsp dried thyme or oregano

1/4 tsp salt

1/8 tsp black pepper

1 1/2 lb lean ground beef

1/4 cup ketchup

1 tbsp balsamic vinegar

1 garlic clove, minced

Preheat oven to 350-degrees. Line a 2-qt rectangular baking dish with foil, set aside.

In a large bowl combine milk and egg. Stir in the breadcrumbs, onions, Worcestershire, thyme, salt and pepper. Add the ground beef and mix well. Shape into a rectangle in the prepared baking dish.

Bake at 35q0-degrees 50 minutes. Spoon off fat. Meanwhile, in a small bowl combine ketchup, vinegar and garlic. Spread over the top of the meat loaf. Bake about 10 minutes longer.

Allow meat loaf to stand for 10 minutes before slicing into 8 slices to serve.

Yield: 8 servings Per serving: 197 calories, 9g total fat (4g sat) 56mg cholesterol, 308mg sodium, 8g carbs, 20g protein

Diabetic Exchanges: 0.5 starch, 2.5 starch, 2.5 lean meat, 1 fat

eatingwell photo

 

BEEF AND BROCCOLI

3 tsp cornstarch

1 tbsp reduced-sodium soy sauce

3 garlic cloves, minced

1/4 tsp crushed red pepper

12-oz boneless beef top sirloin steak, bias sliced 1/8-inch thick

4-oz Chinese egg noodles or whole wheat vermicelli

1 lb fresh broccoli 

3 tbsp bottled hoisin sauce

2 tbsp water

2 tsp toasted sesame oil

1 tbsp canola oil

1/4 cup reduced-sodium beef broth

1 cup quartered and/o halved cherry tomatoes

In a medium bowl stir together 2 teaspoons of the cornstarch, the soy sauce, garlic and crushed red pepper; add beef and stir to coat. Marinate at room temperature for 20 minutes.

Meanwhile, cook noodles according to package directions, except omit any salt; drain and set aside.

Cut broccoli into 2-inch florets. Peel stem and cut into 1/2-inch slices; set aside. For sauce, combine hoisin sauce, the water, sesame oil and remaining 1 teaspoon of cornstarch, set aside.

In a very large skillet or wok heat canola oil over medium-high heat. Add beef mixture; stir-fry for 1 to 2 minutes or until still slightly pink in center. Remove beef mixture; set aside.

Stir beef broth into skillet, scraping up any browned bits. Add broccoli, bring to boiling. Reduce heat to medium. Cover and cook for 3 to 4 minutes or until broccoli is crisp-tender.

Add sauce to broccoli, cook and stir until thickened. Add beef and tomatoes, heat through. Serve over cooked noodles.

Yield: 4 servings of 1 1/2 cups broccoli mixture and 1/2 cup noodles

Per serving: 379 calories, 14g fat (4g sat), 532 mg sodium, 39g carbs, 26g protein Diabetic Exchanges: 1.5 vegetable, 2 starch, 2.5 lean meat, 1.5 fat

recipe and photo diabeticlivingonline.com

PARTY MEATBALLS

Meatballs: 

1 lb ground beef

1/2 cup Parmesan cheese
1/2 cup fine whole-grain breadcrumbs
2 eggs
1/2 tsp garlic salt
1 tsp chopped fresh parsley
Freshly ground black pepper to taste

Sauce: 

1/4 cup butter
1/4 cup sour cream
1/4 cup A-1 sauce
1/4 ketchup
1 tbsp Splenda brown sugar blend

To make the sauce, combine all the ingredients in a small saucepan. Heat on low, stirring often, until Splenda dissolves. Allow to simmer on low while you make the meatballs.

To make meatballs, in a medium mixing bowl combine all the ingredients and mix together well. Form into appetizer size meatballs. Spray a large skillet with non-stick cooking spray. Place meatballs, in a single layer, in heated skillet. Simmer on low heat until browned.

Mix sauce with the meatballs and keep warm in a chafing dish or slow cooker.

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9

BAKED THREE-CHEESE BEEFY ZITI

Diabetics should not substitute regular pasta for the ones listed. It is important that diabetics avoid regular pastas.

1 pkg (12-oz) uncooked whole-grain (or your favorite low/no carb) ziti pasta

1 lb lean ground beef

1/2 cup sliced or button mushrooms, optional
3 cups sugar-free or low-sugar marinara or pasta sauce
1 pkg (8-oz) shredded mozzarella cheese
1/2 cup freshly grated Parmesan cheese
1 cup ricotta cheese
3 tbsp pesto sauce
1/4 tsp crushed red pepper
Fresh grated Parmesan cheese

Cook pasta according to pkg directions; drain.

While pasta cooks, brown the ground beef in a nonstick skillet and drain well.

In a large mixing bowl combine the cooked pasta with the browned beef and mushrooms, if using.  Add the 2 cups of the marinara sauce, half the mozzarella cheese, half the Parmesan cheese, the ricotta cheese, pesto sauce and red pepper.  Stir until well blended.

Spray a 9 x 13 x 2-inch baking dish with nonstick cooking spray.  Spoon the ziti-beef mixture into the baking dish.  Spoon the last cup of marinara sauce over the casserole.  Sprinkle with the remaining halves of the Mozzarella and Parmesan cheeses.

Bake the casserole at 400 degrees for 30 minutes or until the cheeses are melted and the casserole is bubbly.  Serve with additional grated Parmesan cheese.

Yield: 6 to 8 servings

file photo for reference only

SWISS STEAK WITH RED POTATOES

1/4 cup white whole wheat flour

1/2 tsp salt
1/4 tsp black pepper
1 (1 to 1 1/4 lb) round steak
1 tbsp canola or olive oil
1 medium onion, sliced
1 small to medium green bell pepper, diced
1 can whole tomatoes, do not drain
1/4 to 1/3 cup water
1/2 tsp dried thyme
1 bay leaf
4 medium red potatoes, halved

Combine the flour, salt and pepper in a shallow dish or pie plate. Add the meat and coat on both sides, pounding flour into the meat.

Heat the oil in a large deep skillet or a Dutch oven; add meat and onion; brown meat on both sides. Add the bell pepper, tomatoes, water, thyme and bay leaf. Bring mixture to a boil; reduce heat to low and cover. Simmer 1 1/4 hours. Turn meat and add the potatoes. Continue to simmer until meat and potatoes are tender.

To serve, remove meat and potatoes to a serving platter and spoon sauce over all. Remove bay leaf before serving.

Yield: 8 servings of 1/8 of the meat and 1/2 a potato.

File Photo