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LifestyleColumnistsMarge Perry

3 Simple recipes using ground beef

Ground beef is cooked with diced vegetables, ketchup,

Ground beef is cooked with diced vegetables, ketchup, tomatoes, Worcestershire sauce, brown sugar and spices to make this crowd-pleasing but messy sandwich. Photo Credit: Marge Perry

SLOPPY JOES

1 1⁄4 pound 93 percent lean ground beef

1 teaspoon chili powder

1⁄2 teaspoon ground cumin

1⁄2 teaspoon dried thyme

1⁄2 teaspoon salt

1⁄8 teaspoon black pepper

1⁄8 teaspoon allspice

1 medium onion, chopped (about 1 cup)

2 celery stalks, finely diced

1⁄2 green pepper, diced

1⁄2 cup ketchup

1 14.5-ounce can petite diced tomatoes

1 tablespoon Worcestershire sauce

2 tablespoons brown sugar

4 sandwich-size potato rolls, split

 

1. Place the beef in a large skillet over medium high. Season with the chili powder, cumin, thyme, salt, pepper and allspice, and cook, breaking the meat into crumbles, until it is lightly browned, about 6 minutes. Add the onion, celery and green pepper, and cook, stirring occasionally, until softened, about 5 minutes.

2. Add the ketchup, tomatoes, Worcestershire sauce and brown sugar, and cook, stirring occasionally, another 8 to 9 minutes, until the liquid in the pan is somewhat thickened. Divide among the 4 rolls. Makes 4 servings.

Nutritional analysis for each serving: 452 calories, 39 g protein, 50 g carbohydrates, 4 g fiber, 12 g fat, 4 g saturated fat, 972 mg sodium

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HEARTY BEEF BURRITOS

1 tablespoon olive oil

2 garlic cloves, minced

1 medium onion, chopped (about 1 cup)

1⁄2 green pepper, diced

1⁄2 red pepper, diced

1⁄2 cup thawed frozen corn

1 pound 93 percent lean ground beef

1 teaspoon chili powder

1⁄2 teaspoon oregano

1⁄2 teaspoon ground cumin

1⁄2 cup bottled salsa

4 (10-inch) flour tortillas

1⁄2 cup shredded reduced-fat Cheddar cheese

1. Heat the olive oil in a large nonstick skillet over medium high. Add the garlic, onion, green and red peppers, and corn, and cook, stirring, until the vegetables are softened, about 6 minutes. Add the beef, chili powder, oregano and cumin, and cook, stirring to break the meat into crumbles, until it is lightly browned, about 6 minutes.

2. Stir in the salsa and cook, stirring occasionally, until the mixture is thickened, about 4 to 5 minutes.

3. Warm the tortillas and spread a quarter of the mixture in a log shape down the center of each tortilla, leaving 1-inch clear at the top and bottom. Sprinkle with a quarter of the cheese. Fold the top and bottom in toward the center and roll the sides over the filling. Makes 4 servings.

Nutritional analysis for each serving: 503 calories, 37 g protein, 48 g carbohydrates, 4 g fiber, 20 g fat, 8 g saturated fat, 1057 mg sodium

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PENNE WITH MEAT SAUCE

3 slices center-cut bacon, chopped

1 pound 93 percent lean ground beef

1 medium onion, chopped (about 1 cup)

3 garlic cloves, minced

2 celery stalks, finely chopped

2 carrots, finely chopped

1 14.5-ounce can diced tomatoes

3 tablespoons tomato paste

1⁄2 cup low-sodium chicken broth

1⁄3 cup red wine

1⁄2 teaspoon salt

1⁄8 teaspoon black pepper

8 ounces penne

 

1. Cook the bacon in a large nonstick skillet until just crisp. Add the beef and cook, crumbling and stirring occasionally, until lightly browned, about 6 minutes. Add the onion, garlic, celery and carrots, and cook, stirring occasionally, until the vegetables are somewhat softened, about 6 minutes. Add the tomatoes, tomato paste, broth and wine; bring to a boil and cook, stirring, 2 minutes. Reduce heat to simmer and cook 20 minutes, until the sauce is thickened. Season to taste with salt and pepper.

2. Meanwhile, cook the penne according to package directions. Toss with the sauce and serve immediately. Makes 4 servings.

Nutritional analysis for each serving: 489 calories, 36 g protein, 57 g carbohydrates, 5 g fiber, 11 g fat, 4 g saturated fat, 791 mg sodium

TIP: To freeze ground beef, wrap it tightly in at least two layers of plastic wrap and slide into a freezer bag; the less air that gets to it, the less likely it is to get freezer burn.

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