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Come November some days seem to have fewer hours than others and yet we still have to prepare meals for hungry family members. We want to share with you some ideas for easy delicious meals that can be made with ease and which give a new meaning to leftovers because the first meal becomes the beginning for the second. I was walking one morning with a friend and was trying to come up with my portion of this exercise and she shared how she, like me, had cooked on Sunday for three or four days when her children were young and she worked. When she suggested making a tomato sauce that could be transformed into a meat sauce of pasta one night and chili con carne the next, I was set. It brought to mind, my mother's chili which was always a treat and so these two recipes from my childhood come your way this month.
Basic Sauce
(makes 2 portions)
| 1 | teaspoon olive oil |
| 1 | medium onion chopped |
| 1 | small carrot, peeled and chopped fine |
| 4 | cloves garlic, minced |
| 1 1/3 | pounds (540 g) ground sirloin |
| 1 | 14 1/2-ounce (411 g) can no salt added tomatoes with juice |
| 1 | 28-ounce (798 g) can crushed tomatoes |
| 1/4 | cup (60ml) dry red wine |
- In a large heavy saucepan, heat the oil and then sauté the onion, carrot and garlic until they begin to wilt. Stir in the beef and stir until browned, using a wooden spoon to break it up. Stir in the tomatoes and the crushed tomatoes along with the wine. Simmer for 20 minutes.
- Put 1/2 of the sauce into the refrigerator for your second meal.
| Per portion: | 102 calories (23% calories from fat), 12 g protein, 3 g total fat (0.9 g saturated fat), 8 g carbohydrates, 2 g dietary fiber, 27 mg cholesterol, 138 mg sodium, 261 mg potassium |
| Diabetic exchanges: | 1 1/2 lean protein, 1/2 carbohydrate (2 vegetable) |
The first meal is very easy. Make your favorite salad to go with the Italian meal. We like to add fresh fennel to our Italian salads. For dessert, enjoy some fresh fruit and low fat cheese.
Pasta Sauce
(makes 6 servings)
| 1/2 | cup (28 g) chopped basil |
| 3 | tablespoons chopped Italian parsley |
| 1/2 | teaspoon kosher salt (optional) |
| 1/2 | teaspoon sugar |
| freshly grated pepper |
| 1/4 | teaspoon crushed red pepper flakes |
| 1/2 | of the Basic Sauce (recipe above) |
| 12 | ounces (360g) dry whole-wheat pasta |
- Add the herbs, salt (if using), sugar, and peppers to the Basic Sauce and simmer for 10 minutes.
- While the sauce simmers, boil the pasta until al dente following package directions. Drain well.
- Toss the pasta in the sauce and serve.
| Per serving: | 302 calories (10% calories from fat), 20 g protein, 4 g total fat (1.1 g saturated fat), 51 g carbohydrates, 7 g dietary fiber, 27 mg cholesterol, 144 mg sodium, 410 mg potassium |
| Diabetic exchanges: | 1 1/2 lean protein, 3 1/2 carbohydrate (3 bread/starch, 2 vegetable) |
Our second meal is a Chile Con Carne that you may not recognize because my mother made it up and I grew up in Philadelphia where chili was unheard of. I've added some spices and heat, but you can omit those if you want. Serve the Chile with shredded lettuce and chopped tomatoes as well as a dollop of fat free sour cream or a teaspoon of shredded fat free cheddar cheese. We like to end a hot meal like this one with the chill of a no-fat, no- sugar-added frozen dessert.
Chile Con Carne
(makes 6 servings)
| 1/2 | of the Basic Sauce |
| 1/2 | (120ml) cup water |
| 2 | tablespoons red wine vinegar |
| 2 | tablespoons chili powder |
| 1 | tablespoon ground cumin |
| 1 | cup (50 g) frozen corn kernels |
| 1 | green pepper, seeded and chopped |
| 1 | jalapeño chile, seeded and chopped fine |
| 1/2 | teaspoon kosher salt, optional |
| 2 | cups, about 1 cup dry (250g) cooked brown rice |
- Reheat the Basic Sauce and stir in the water, vinegar, chile powder, and cumin. Simmer for 5 minutes. Stir in the corn, green pepper, jalapeño chile, and salt if using. Simmer another 10 minutes. Add more water if the chile gets too thick.
- To serve, ladle into soup bowls and top with 1/3 cup of the cooked rice.
| Per serving: | 260 calories (15% calories from fat), 16 g protein, 4 g total fat (1.2 g saturated fat), 42 g carbohydrates, 5 g dietary fiber, 27 mg cholesterol, 169 mg sodium, 493 mg potassium |
| Diabetic exchanges: | 1 1/2 lean protein, 3 carbohydrate (2 bread/starch), 3 vegetable) |
When we wrote our Quick and Easy Cookbook, our editor suggested that we develop a recipe for a basic beef and onion mixture made in the microwave and frozen for later use. Such a simple concept, but one that held great appeal with those of us who like to cook once for several meals.
Beef and Onion Mix
(makes 2 12-ounce packages)
| 1 1/2 | pounds (720 g) lean ground sirloin |
| 1 | large onion, chopped |
| 4 | cloves garlic, minced |
- Crumble the ground beef into a 3-quart microwave-safe casserole. Cover and cook for HIGH for 5 minutes. Stir to break up the meat. Drain the meat in a colander to remove any fat. Wipe out the microwave dish with paper towels.
- Return the beef to the casserole and stir in the onion and garlic. Divide the mixture into 2 portions. Refrigerate 1 for immediate use. Freeze the second portion for use within 3 months.
| Per package: | 568 calories (34% calories from fat), 20 g total fat (8 g saturated fat), 80 g protein, 12 g carbohydrates, 2 g dietary fiber, 28 mg cholesterol, 172 mg sodium |
| Diabetic exchanges: | 11 very low fat protein, 2 vegetable |
The first time we use the beef mix in a hearty pasta dish. With this, we'd serve a large tossed salad with fat free Italian dressing, thinly sliced red onion, chopped fresh basil, and a few shreds of low-fat mozzarella cheese. Dessert is an assortment of red and green grapes.
Beef and Artichoke Penne Pasta
(makes 4 servings)
| olive oil cooking spray |
| 2 | tablespoons grated Parmesan cheese |
| 4 | ounces (120 g) dry penne pasta |
| 1 | 12-ounce (360 g) Beef and Onion Mix (recipe above) |
| 8 | no-salt-added canned tomatoes, sliced crosswise into quarters |
| 8 | canned artichoke hearts |
| 1 1/2 | teaspoon dried mixed Italian herbs |
| 1/2 | cup (120 ml) juice from no-salt-added canned tomatoes |
| 2 | tablespoons tomato paste mixed with 1/4 cup (60 ml) water |
| 1 | cup (120 g) shredded part-skim milk mozzarella cheese |
- Preheat the oven to 350°(180°C, Gas Mark 4). Lightly coat a 2-quart casserole with cooking spray. Sprinkle with Parmesan cheese.
- Cook the pasta according to the package directions for al ente, 10 to 12 minutes. Drain well and add to the meat mixture. Stir in the tomatoes, artichoke hearts, Italian, herbs, tomato juice, and tomato paste-water mixture. Mix gently. Place in the prepared baking dish and sprinkle evenly with the mozzarella cheese. Bake for 20 minutes or until bubbly hot.
| Per serving: | 456 calories (28% calories from fat), 14 g total fat (6.4 g saturated fat), 42 g protein, 41 g carbohydrates, 6 g dietary fiber, 94 mg cholesterol, 430 mg sodium |
| Diabetic exchanges: | 4 1/2 low fat protein, 2 carbohydrate (bread/starch), 2 vegetable |
Our second meal from the beef and onion mix uses another convenience item that we keep in our freezer-a 16-ounce (480 g) bag of frozen chopped spinach. With it, we'd serve a quick toss of chunks of tomato, cucumber, green bell pepper, red onion, and fresh mushrooms tossed with a drizzle fat free Italian dressing and a sprinkling of Parmesan Cheese. Fresh pears make a quick and delicious dessert finish.
Italian Beef and Vegetable Skillet Stew
(makes 6 servings)
| 4 | ounces (120 g) elbow macaroni |
| 1 | 12-ounce package (360 g) Beef and Onion Mix (recipe above), defrosted |
| 1 | 14 1/2-ounce (4111 g) canned no-salt-added tomatoes, drained |
| 1 | 3-ounce (90 g) can tomato paste |
| 1 | cup (240 ml) reduced-sodium vegetable juice |
| 1 | teaspoon dried fresh basil |
| 1 | teaspoon crushed dried oregano |
| 1 | 16-ounce (480 g) bag frozen chopped spinach |
| salt (optional) |
| freshly ground pepper |
| 6 | tablespoons (45 g) shredded skim milk mozzarella cheese |
| thinly sliced scallions for garnish, optional |
- Bring a pot of water to a rapid boil. Add the macaroni and cook according to package direction to al dente, about 10 minutes.
- Meanwhile, place the Beef and Onion Mix in a heavy nonstick skillet over medium heat. Coarsely the tomatoes and add to the meat mixture along with their juice. Stir in the tomato paste, vegetable juice, basil, and oregano. Lower the heat, cover, and simmer for 5 minutes. Stir in the spinach. Cook, uncovered, until the spinach is just wilted, stirring frequently.
- Drain the cooked macaroni and stir into the meat vegetable mixture. Cover and continue to simmer for another 5 minutes. Taste and adjust the seasonings, adding salt (if using) and pepper to taste. Sprinkle with the cheese. Cover and continue to cook until the cheese melts, about 3 minutes.
- Serve, garnished with scallions (if using).
| Per serving: | 340 calories (21% calories from fat), 8 g total fat (3.3 g saturated fat), 30 g protein, 38 g carbohydrates, 6 g dietary fiber, 62 mg cholesterol, 293 mg sodium |
| Diabetic exchanges: | 3 very low-fat protein, 1 1/2 carbohydrate (1/2 bread/starch, 3 vegetable) |
FTG and BSP
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