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Meats
“Kids Eat Right” Corner Recipe: BBQ Pork Sandwiches
Barbeque Pork Sandwiches, Makes 6 servings.
- Slice 1 (1-pound) cooked pork loin roast into sandwich-size slices. Place slices in a microwave-safe bowl; pour 1 cup homemade or favorite barbecue sauce over the pork. Cover bowl with plastic wrap; microwave on HIGH setting for 3 minutes.
- In small nonstick skillet, heat 1 teaspoon olive oil. Add 1 small chopped onion and 1 chopped green bell pepper; sauté for 2 minutes or until tender.
- Split 6 whole-grain buns in half. Place pork slices in barbecue sauce on the bottom halves, dividing between the 4 buns. Top with vegetables. Add the bun topper and serve with side salad.
Time-Saving Tip: Pick up a precooked pork loin roast from your supermarket deli counter.
“Kids Eat Right” Italian Beef and Spinach Pie
Ingredients
Crust
2 cups dry medium egg noodles (3 ounces)
1 large egg, lightly beaten
Vegetable cooking spray
Tomato Meat Sauce
1/2 pound extra-lean ground beef
3 ounces low-fat Italian sausage
1 small onion, chopped
2 cloves garlic, chopped
1/2 pound fresh mushrooms, sliced
1 medium red bell pepper, diced
2 teaspoons Italian seasoning
1/2 teaspoon salt (optional)
1/4 teaspoon pepper
1 15-ounce can no-salt-added tomato sauce
Spinach Layer
1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
2/3 cup fat-free ricotta cheese
1 cup shredded mozzarella cheese, divided
Topping
1/3 cup shredded mozzarella cheese
1 large tomato, diced
1/4 cup fat-free sour cream
Directions
- Cook the noodles as directed on the package; drain.
- Preheat the oven to 350. Coat a deep-dish 9-inch pie pan with the cooking spray.
- Combine the noodles and egg in the pie pan; mix well. Press into the bottom of the pan to form crust. Set aside.
- Brown the beef, sausage, onions and garlic in a large skillet. Cook over medium-high heat until the meat is brown and cooked through, about 5 to 7 minutes. Add the mushrooms, red pepper, Italian seasoning, salt, pepper and tomato sauce; simmer until the vegetables are tender, about 10 minutes.
- Meanwhile, combine the spinach, ricotta and 2/3 cup mozzarella in a medium-sized bowl. Spread the spinach mixture over the noodles. Spoon the meat sauce over the spinach mixture. Bake 35 minutes.
- Top with the remaining 1/3 cup mozzarella cheese. Bake 10 minutes, or until the cheese melts.
- Let stand 10 minutes before cutting. Makes 8 servings.
Cooking Tip
Make your own Italian seasoning. Use any combination of dried basil, oregano, marjoram, parsley and/or sage. Store in a tightly sealed plastic or glass container up to 3 months, or up to 1 year if refrigerated.
Recipe Source: The Academy of Nutrition and Dietetics
Apricot Hoisin-Glazed Meatballs
- In a mixing bowl stir together 1 lb. 96% fat-free ground beef, 2 finely chopped green onions, ¼ cup quick-cooking dry oats, 2 egg whites and 1 tablespoon grated fresh ginger. Shape into 24 meatballs.
- In a large nonstick skillet over medium-high heat, heat 1 tablespoon canola oil. Add the meatballs, a few at a time, and cook for 10 minutes or until the juices run clear and there is no pink color to the inside of the meatballs. Turn frequently. Remove from the heat.
- To the nonstick skillet, add glaze ingredients: 3 tablespoons hoisin sauce, 2 tablespoons water and 2/3 cup apricot fruit spread. Cook for 1 minutes stirring frequently. Add the meatballs back to the skillet, stirring to cover with the sauce. Remove from the heat, and let stand 5 minutes or thicken slightly. Makes 4 servings.
Healthy Tacos
- Preheat grill to medium-high heat. Stir together 1 teaspoon ground cumin, 1 teaspoon chili powder, and 1 teaspoon garlic salt. Sprinkle over the sides of trimmed 12 ounces beef skirt steak.
- Slice 1 medium red onion into four thick slices. Coat both the steak and onion slices with cooking spray.
- Place steak and onion slices on grid. Grill, covered, for 4-5 minutes per side, or until the steak is still pink in center.
- While steak is cooking, coat a nonstick skillet with cooking spray. Cook 2 cloves minced garlic over medium heat. Add ½ cup salsa and 1 cup rinsed and drained black beans. Heat for 1 minute. Stir in ½ cup chopped fresh tomatoes.
- Remove steak from grill and let sit for a few minutes. Slice steak crosswise into thin strips. Separate the onion slices into rings.
- Place steak strips and onion slices into 8 warmed taco shells. Top with salsa mixture, and chopped cilantro if desired. Garnish with fresh lime slices.
- Makes 4 servings. Recipe Source: Diabetic Cooking magazine, 2012.
Roast Beef-Vegetable Hash
Ingredients
4 ounces finely chopped, trimmed cooked roast beef
2 cups diced red onions and bell peppers
¼ cup chopped fresh parsley
1 cup ready-to-use shredded potatoes
½ cup shredded carrots
1 egg white or 2 tablespoons liquid egg white
½ teaspoon crushed dried rosemary
½ teaspoon black pepper
salsa for a topper
Directions
- Coat a nonstick skillet with vegetable cooking spray.
- In bowl mix together roast beef, veggies, parsley, shredded potatoes, carrots, egg white, rosemary and black pepper.
- Pour mixture into the skillet, and set heat to medium-high. Press the mixture down to form a large cake.
- Cook for 4 minutes or until browned. Flip the “cake” and cook for 4 minutes or until lightly browned. Cut into wedges to serve.
- Top with salsa, if desired. Makes 2 servings.
