Serving Size: 1 1/2 cups stir fry, 2/3 cup instant brown rice | Serves: 4
- 2 teaspoons ground ginger
- 1 teaspoon garlic powder
- 1/4 cup low sodium soy sauce
- 1/4 cup water
- 1/2 pound lean beef or pork, sliced thinly
- 2 cups uncooked instant brown rice
- 2 tablespoons vegetable oil, divided
- 7 cups chopped vegetables or 24 ounces frozen stir fry vegetables, thawed
- 1 tablespoon cornstarch
- Create ginger mixture by mixing ginger, garlic powder, soy sauce, and water. Pour 1/4 cup of the mix into a sealable plastic bag and save the rest. Add meat to the bag. Seal the bag and set it in the refrigerator for about 20 minutes.
- Prepare brown rice according to directions on the package for 4 servings.
- Heat 1 tablespoon oil in a large frying pan. When oil is hot, add meat from plastic bag and stir until brown. This will take 1 to 3 minutes. Discard liquid from the bag.
- Remove meat from pan and cover it. Add 1 tablespoon oil to pan.
- Add chopped vegetables. Stir and cook until tender, about 5 minutes.
- Add cornstarch to the saved ginger mixture and stir until smooth.
- Return meat to the pan when vegetables are tender. Add cornstarch mixture and cook for about 2 minutes until bubbly.
- Serve over brown rice.
Nutrition information per serving: 470 calories, 13 g total fat, 2 g saturated fat, 0 g trans fat, 50 mg cholesterol, 610 mg sodium, 60 g total carbohydrate, 6 g fiber, 5 g sugar, 27 g protein
The day has somehow gotten away from you—it’s later than you think; the family is hungry and you haven’t begun to fix dinner, let alone think about what to fix. One look in the freezer and you spot a frozen brick of ground beef. What’s the quickest way to turn the brick into a quick and delicious beef meal? Here is what you need: microwave-safe storage bag (gallon size), microwave, four minutes, and these simple steps.
- Transfer your frozen ground beef from its packaging to the gallon-size storage bag.
- Seal the storage bag, leaving a small opening for steam to escape (about 1/2 inch or size of a pencil).
- Heat the bag in the microwave on a microwave-safe plate for one minute on HIGH.
- Flip the bag over.
- Heat on HIGH for one more minute; wait for one minute.
- Remove the beef from the microwave and massage the bag
- for 10 seconds.
- If needed, heat on HIGH for 30 seconds longer, followed by 30 seconds of rest. The leaner the ground beef, the less time in the microwave. TIP: the beef should not be HOT to the touch; just thaw it enough to form it into a shape.
- Immediately cook your beef to 160°F.
Serves 4 | Serving Size: 1 1/2 cups each
- 1 pound 93%-lean ground beef
- 1 large red bell pepper, chopped
- 1 large onion, chopped
- 6 cloves garlic, chopped
- 1 tablespoon chili powder
- 2 teaspoons ground cumin
- 1/4 teaspoon cayenne pepper
- 1 16-ounce jar green salsa, green enchilada sauce or taco sauce
- 1/4 cup water
- 1 15-ounce can pinto or kidney beans, drained and rinsed
- Cook beef, bell pepper, and onion in a large saucepan over medium heat, crumbling the meat with a wooden spoon, until the meat is browned, 8 to 10 minutes.
- Add garlic, chili powder, cumin, and cayenne; cook until fragrant, about 15 seconds. Stir in salsa (or sauce) and water; bring to a simmer.
- Reduce heat to medium-low, cover, and cook, stirring occasionally, until the vegetables are tender, 10 to 15 minutes.
- Stir in beans and cook until heated through, about 1 minute.
Nutrition Per Serving: 307 Calories; 8 g Fat; 3 g Sat; 3 g Mono; 64 mg Cholesterol; 29 g Carbohydrates; 27 g Protein; 6 g Fiber; 516 mg Sodium; 641 mg Potassium
Serving size: 1 cup
- 1/2 pound lean ground beef or turkey
- 1 green pepper chopped (about 1/2 cup)
- 1 small onion chopped (about 1/2 cup)
- 2 cups water
- 1/2 cup tomato sauce
- 1 28-ounce can diced tomatoes
- 1 1/2 cups uncooked macaroni
- 1-2 teaspoons chili powder
- Brown the ground meat in a large skillet. Rinse with warm water and drain to remove excess fat.
- Add the chopped green peppers and onions. Cook over medium heat until tender.
- Add the water, tomato sauce, diced tomatoes, macaroni, and chili powder.
- Bring to a boil, then reduce heat to low and simmer for 10 minutes. Stir often to keep the macaroni from sticking.
- Serve while hot.
- Refrigerate leftovers.
Nutrient information per serving: 310 calories, 7 g total fat, 2.5 g saturated fat, 35 mg cholesterol, 620 mg sodium, 42 g total carbohydrate, 4 g fiber, 8 g sugar, 19 g protein