Where's the Beef?

Here are six beefy recipes to help you through the day, including Swedish Meatballs and Beef Ragout. Enjoy!

SWEDISH MEATBALLS

This is from Glucerna Shakes

1 pound extra lean ground sirloin

1 8-oz can Vanilla Glucerna Shake

1/2 C onion, grated

1 medium potato, grated

1/2 C dry bread crumbs

1/2 tsp salt

1 10 ¾ oz can condensed Healthy Request cream of mushroom soup

3/4 C fat-free, no-sodium beef broth

1/4 tsp garlic powder

1/8 tsp onion powder

1 1/2 tsp Worcestershire sauce

1/4 tsp pepper (optional)

3 C cooked egg noodles

Preheat oven to 425 degrees.

In large bowl, mix ground sirloin, 1/2 C Glucerna Shake, onion, potato, bread crumbs & salt. Form into 30 1-1/4-inch meatballs.

In small bowl, combine soup, remaining Glucerna Shake, beef broth, garlic powder, onion powder, Worcestershire sauce & pepper. Whisk until well blended.

Place formed meatballs into 2-quart casserole dish. Pour soup mixture over meatballs. Bake uncovered for 40-45 minutes or until meatballs are cooked through. Spoon meatballs & sauce over cooked noodles & serve.

Meatballs & sauce can be frozen in individual servings for quick meals.

Diabetic exhanges: 2 starch; 2 very lean mean; 1 low-fat milk; 1/2 fat

Nutrition (fixed w/Glucerna Shake): Servings: 6; Per serving: Calories: 320; Cal. From fat: 80; total fat 9g; sat. fat 2.5 g; cholesterol 70 mg; sodium 380 mg; potassium 240 mg; carbo. 39 g; fiber 4g; Sugar 3g; protein 23g

MEATLOAF

This recipe begins, “This meatloaf is a healthy spin on the American classic. You'll love the flavored meat mixed with homemade sauce and a dabble of ketchup on top.”

This is from Diabetic Connect.

This can be viewed at http://www.diabeticconnect.com/diabetic-recipes/general/3288-meatloaf

Ingredients

1 1/2 lbs ground beef (ground shoulder roast is good)

1 slice bread (broken or chopped finely)

1 egg

1 small vidalia onions or 1 small type sweet onion, finely chopped

1 teaspoon table salt

1/4 teaspoon black pepper

4 tablespoons ketchup

1/2 – 2/3 cup whole milk or 1/2 – 2/3 cup half-and-half

Sauce

4 tablespoons apple cider vinegar

2 – 4 tablespoons dark brown sugar, packed firm (to taste)

1/2 cup ketchup

Directions

Meatloaf: Combine meat loaf ingredients and place into a loaf baking dish.

Smooth out top.

Sauce: Combine sauce ingredients and pour on top and sides of meatloaf.

Bake at 350°F about 1 hour to 1 hour 15 minutes or until done.

Nutritional Facts: Servings: 5; 5 servings; Calories 493 (51% from fat); Cholesterol 171.5 mg; Sodium 1270.7 mg; Potassium 780 mg; Carbohydrate 23 g; Dietary Fiber .3 g; Protein 35.4 g

PHILLY-STYLE MEATLOAF

This recipe begins, “Bring the warmth and rich flavor of Philly into your home with this delicious meatloaf. And it only takes an hour to bake with limited amount of prep time.”

This is from Diabetic Connect.

View this online at http://www.diabeticconnect.com/diabetic-recipes/general/6672-philly-style-meatloaf

Ingredients

1 1/2 pounds ground beef

1 1/4 teaspoons salt

1 egg

1 dash ground black pepper

1 cup soft bread crumbs

1/2 cup milk

1/3 cup steak sauce, (e.g. Heinz 57)

1 onion, chopped

1/2 cup diced green bell pepper

Directions

Preheat oven to 350 degrees F. Lightly grease an 8 1/2 x 4 1/2 inch loaf pan.

In a mixing bowl, combine the ground beef, salt, egg, black pepper and bread crumbs. Pour in the milk, 3 tablespoons of the steak sauce, onion and green bell pepper.

Place the mixture into the prepared loaf pan and shape into a loaf. Brush the top with the remaining steak sauce.

Bake in the preheated oven for 1 hour or until done. Allow to stand 5 minutes before slicing.

Nutritional Facts: Servings: 6; Calories – 286; Carbohydrates – 9.5g; Total Fat – 17.9g; Protein – 20.9g; Sodium – 805mg; Dietary Fiber - 0.9g

NEAPOLITAN MEATBALLS

This comes from Diabetic Connect.

To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/2219-neapolitan-meatballs

Ingredients

1/2 cup bulgur

2 tablespoons extra-virgin olive oil, divided

8 cloves garlic, very thinly sliced

3/4 teaspoon dried oregano

1/4 teaspoon crushed red pepper

2 28-ounce cans diced tomatoes

4 cups diced plum tomatoes (about 1 1/2 pounds)

2 cups cubed whole-wheat country bread

1 large egg

1 large egg white

1 pound 93%-lean ground beef

1/2 cup finely shredded Parmesan cheese

1/2 teaspoon ground cinnamon

1/2 teaspoon freshly ground pepper, plus more to taste

1/8 teaspoon salt

1/2 teaspoon sugar (optional)

Directions

Place bulgur in a medium bowl and cover generously with hot water. Let soak for 30 minutes. Drain in a fine sieve, pressing to remove excess liquid.

Meanwhile, heat 1 tablespoon oil in a large Dutch oven over medium-low heat. Add garlic, oregano and crushed red pepper; cook, stirring, until softened but not browned, about 1 minute. Stir in canned tomatoes and plum tomatoes; increase heat to medium-high and bring to a simmer. Reduce heat to low. Partially cover and let simmer while you prepare meatballs.

Place bread in a medium bowl and cover with cold water. Let soak for a few minutes. Drain and squeeze out moisture.

Whisk egg and egg white in a large bowl. Add the bulgur, the bread, beef, Parmesan, cinnamon, pepper and salt. Gently combine with a potato masher and/or your hands. Form into 20 oval meatballs about 2 inches long.

Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add half the meatballs and cook, turning occasionally, until browned all over, 3 to 4 minutes. Transfer to a paper towel-lined plate; blot with paper towels. Brown the remaining meatballs.

Mash the simmering tomato sauce with a potato masher to break down any large chunks of tomato. Add the meatballs to the sauce. Simmer over low heat, partially covered, for 50 minutes.

Taste the sauce and add sugar, if it seems tart, and additional pepper to taste. Serve the meatballs with the sauce.

Makes 8 servings, 2 – 3 meatballs each.

Nutritional Facts: Servings: 1; Per serving: 283 calories; 11 g fat (4 g sat, 4 g mono); 73 mg cholesterol; 20 g carbohydrate; 23 g protein; 5 g fiber; 687 mg sodium; 271 mg potassium. 1 Carbohydrate Serving; Exchanges1/2 starch; 1 vegetable; 2 1/2 lean meat

BEEF RAGOUT

Yield: About 6 cups

Servings: 8 (3/4 cup) servings

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=716

Online version: http://diabeticgourmet.com/recipes/html/716.shtml

Source: The New Family Cookbook for People with Diabetes

Ingredients

1 tablespoon margarine

2 pounds round steak or other lean beef, cut in 3/4-inch cubes

2 cups chopped onion

5 cloves garlic, minced

2 tablespoons chopped fresh parsley, or 2 teaspoons dried parsley

1 tablespoon grated orange zest

1 tablespoon chopped fresh rosemary, or 1 teaspoon dried rosemary

2 bay leaves

1 teaspoon cinnamon

1/2 teaspoon salt

2 cups sliced fresh mushrooms

1 cup sliced green bell pepper

Directions

Heat the margarine in a large non-stick skillet. Brown the beef cubes on all sides over high heat; transfer to a large pot or Dutch oven.

Lower the heat under the skillet and add the onion and garlic; stir and cook about 5 minutes. Transfer to the large pot.

Add 1/2 cup water, the parsley, orange zest, rosemary, bay leaves, cinnamon, and salt to the large pot.

Cover and simmer 1-1/2 hours, or until the meat is tender. Add water if the mixture becomes dry. Remove the bay leaves.

Add the mushrooms and green pepper, stir, cover, and cook about 5 minutes more.

Nutritional Information Per Serving: Calories: 203; Protein: 26 g; Fat: 7 g; Sodium: 230 mg; Cholesterol: 66 mg; Dietary Fiber: 2 g; Sugars: 4 g; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 3 Lean Meat

SLOW-COOKED SICILIAN POT ROAST

Yield: 8 servings

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=744

Online version: http://diabeticgourmet.com/recipes/html/744.shtml

Source: The Complete Diabetes Prevention Plan

Ingredients

2-1/2 pound well-trimmed top round roast or flat half brisket

1/2 teaspoon coarsely ground black pepper

2 cups sliced fresh mushrooms

1 cup chopped onions

1 cup chopped red or green bell peppers or 1 cup roasted bell peppers, drained and chopped

14-1/2 ounce can diced Italian-style tomatoes, undrained

6-ounce can tomato paste with roasted garlic or Italian seasonings

Directions

Rinse the meat with cool water and pat it dry with paper towels. Sprinkle both sides with some of the pepper.

Coat a large nonstick skillet with nonstick cooking spray and preheat over medium-high heat.

Place the meat in the skillet and cook for 2 to 3 minutes on each side, until nicely browned.

Place the mushrooms, onions, and bell peppers in a 3-quart slow cooker and top with the roast. Pour the tomatoes over the meat. Cover and cook on high for 5 hours or on low for 10 hours, until the meat is very tender.

Remove the roast to a serving platter and cover loosely with aluminum foil to keep warm. Add the tomato paste to the remaining slow cooker mixture and stir to mix well.

Slice the roast across the grain and serve hot accompanied by the sauce. Serve with pasta if desired.

Nutritional Information Per Serving: Calories: 221; Protein: 29 g; Fat: 5.7 g; Sodium: 440 mg; Cholesterol: 80 mg; Saturated Fat: 1.7 g; Dietary Fiber: 2 g; Carbohydrates: 12 g; Exchanges: 3 Lean Meat, 2 Vegetable