Meatballs with Turkey and Ground Beef

20 oz sweet italian sausage

12 oz ground beef 80/20

3 tbsp worcestershire sauce

3 cloves garlic

2 T flat leaf parsley

1 T basil pesto

1 T olive oil

1 yellow onion

1 c shredded italian style cheese

1/2 c parmesan cheese

1 c panko whole wheat

2 eggs

2 tbsp Cottage Cheese, Lowfat

Heat 1 T olive oil and add finely chopped onion. Saute for 3 min or until done.
Mince garlic. Chop parsley. Preheat oven to 400 degrees.
Put eggs, shreeded and cottage cheese, garlic, parsley, pesto, worcestershire sauce into the bowl and mix well. Add ground beef and turkey sausage. Add sauted onion, panko and parmesan chese and mix it well.
Make 24 balls, about 2 oz each. In order to keep it low fat as possible, I placed it in the oven without frying and baked around 45 min. It turned out delicious.

<a href="https://www.verywellfit.com/recipe-nutrition-analyzer-4157076" target="_blank"><img width="320" height="626" src="https://www.verywellfit.com/thmb/LNzwbhDTxDFU2ZlHhKgxLlc1Bcs=/1000x0/Nutrition-Label-Embed--1512612169-53de1c41258b47b1a49adced802fb39e.png" /></a>

Baked Polenta with Mozzarella and Grated Romano Parmesan

Delicious and low carb meal
Ingredients for 4 servings

1 C Polenta Corn Meal (plain)
4 C Water
1/2 t salt
1/2 t pepper

I used instapot to cook the polenta. You can cook it old fashion way on the stove pot.

Once cooked add following:
1 C Shredded Mozzarella (leave 1/4 C for topping)
1/2 C Grated Parmesan Romano Cheese ( leave 1/8 C for topping)
 2 T Butter
1 T Italian Seasoning Mix well.

Use 12x9 dish, spray non-stick olive oil and spread the polenta mixture. Put 1/4 C Mozzarella on top and sprinkle some Parmesan Romano cheese as well. Bake it on 375 for 45 min or until brown on top. Serve it with tomato salad topped with some fresh basil, olive oil and balsamic vinegar.

Enjoy your light lunch

Light and Warm Beef Tortilla Soup

Ingredients

1 T olive oil
1/2 onion (medium)
4 cloves garlic
8 oz beef (for fajitas)
2 chipotles in Adobo Sauce (clean the seeds out)
2 oz chopped carrots
1.5 oz chopped celery
32 oz beef broth
1 c water
2 oz Sofrito tomato cooking base
1 T cummin
1 T chili powder
10 oz can diced tomatoes with green chilies
2/3 c dry black beans (10 oz canned black beans)
4 oz corn
10 oz can fat free refried beans (helps with thickening)
1 T goyo all purpose seasoning
5 corn tortillas cut in strips and crisped in the oven
Lime juice
Salt

Preparation:

Set the Instant pot to the Saute function. Saute onions in the oil for 3-4 minutes while you prep the garlic, add the garlic. Add beef (diced) and brown it. Add carrots/cellery to the pot, and saute 3-4 minutes.

Add tomatoes with green chilies, dry black beans ( or canned, drained), beef stock, water, salt and all the spices.  Give a good stir, and set the Instant pot to pressure cook on high. I set it on the beef tenderize/bean setting. If using dry black beans, pressure cook 40 minutes. If using canned black beans, pressure cook for 15 minutes. Manually let pressure out.

Meat will fall apart.  Add corn. The soup will be thicken when added fat free refried beans. At this point return it to saute untill soup is smooth. In order to balance the taste, add lime juice and salt.

You can finish it with tortilla strips, cheese, crema Mexicana and cilantro. If not hot/spicy enough, add hot sauce.

Mediterranean Wrap

1 wheat wrap - 110 cals
.5 oz feta cheese - 40 cals
1 c spinach - 7 cals
1/8 red onion - 5 cals
1/6 avocado - 60 cals
2 T hummus (homemade) - 50 cals
1 T greek salad dressing - 70 cals
.25 cucumber - 4 cals
1 oz falafel balls (homemade) - 110 cal

Nutrition:
Serving Size 246 g
Amount Per Serving
Calories 456 cals
Calories from Fat 218

% Daily Value*
Total Fat 24.2g         37%
Saturated Fat 5.7g  29%
Trans Fat 0.0g
Cholesterol 13mg       4%
Sodium 384mg            16%
Potassium 537mg       15%
Carbs 31.2g                10%
Dietary Fiber 6.0g     24%
Sugars 2.7g
Protein 8.6g

Slow Cooker Indian Style Lamb Stew

          

Inspired by Big Apple Curry

If you want to enjoy flavorful dinner with around 500 calories, this is it. Lamb, rice and piece of Naan bread will fill you up.

8 servings

•     2 T canola oil
•     1 large onion, chopped
•     3 cloves garlic, finely chopped 
•     1-inch piece of fresh ginger, peeled and finely chopped or grated
•     1.8 pounds Bone-In Lamb Stew Meat
•     2 T fresh mint
•     2 t ground cumin
•     2 t ground coriander
•     1 t ground turmeric
•     1 t ground home made garam masala  (recipe below)
•     1 t red chilli flakes OR ground cayenne (reduce to 1/2 teaspoon if you like less bite)
•     2 t salt (to taste, you might need 2.5 teaspoons)
•     28 oz crushed tomatoes (1 can)
•     1 T molasses
•     Fresh mint, finely chopped

1.  In an iron skillet, heat canola oil on medium-high flame. 
2. Add onion, garlic, and ginger and sauté until onions are golden and glassy (about 3-5 minutes). 
3. Add lamb and sauté until just browned. 
4. Add mint, cumin, coriander, turmeric, garam masala, red chilli flakes, salt, crushed tomatoes, and molasses in the slow cooker and mix well. 
5. Using a large spoon, transfer contents of skillet into slow cooker insert. . Mix well to combine.
6. Cover and set slow cooker on HIGH for 4 hours OR on LOW for 8 hours.
7. Serve with basmati rice.

 Garam Masala

1/2 t black pepper

1 t ground cloves

1/2 t cinnamon

1/2 t nutmeg

1/4 t all spice 

1 t cardamom

3 bay leaves (crumbled)

1/2 t dill

1/2 t anise seeds

Slow Cooker Indian Style Chicken Drumsticks served with Basmati rice and Garam Masala Creamy Spinach

It should be served with Naan bread but I opted out due to extra calories.

Indian inspired chicken to be served with garam masala style creamed spinach and bismati rice. Lets visit the land of beautiful music and Buddha.

Serves 3 people

Slow Cooker Indian Style Chicken Drumstick

• 5 chicken drumstick (meat only)
• 1/2 c water
• 4 T Indian Style Rub (recipe below)

1. Rub the chicken and place it in the slow cooker
2. Add water and cook 2 to 3 hours on high or 4 hours on low
3. Make sure the chicken reaches internal temp of 165 degrees
4. Remove bones and shred it

Indian Style Rub

• 1/2 T sonoran chipotle (smoky chipotle)
• 2 T chili powder
• 2 T curry powder
• 2 T cumin
• 2.5 T garlic powder
• 1.5 T onion powder
• 1.5 T tumeric
• 1.0 T ground mustard
• 1/2 T ground ginger
• 1 t anise seeds
• 1/2 t sage
• 1/2 t all spice
• 1 T salt
• 1/2 T black pepper
• 1/2 T cinnamon
• 1 T coriander

1. Mix it well and rub it on chicken or lamb.

 

 Creamy Spinach

• 2 T olive oil
• 1 onion
• 2 T minced fresh ginger
• 3 cloves garlic
• 10 oz frozen spinach (defrosted and excess water removed)
• 2 t cumin
• .5 t cayenne pepper
• 1 t garam masala (recipe follows)
• .5 t turmeric
• .5 salt
• 1 med tomato
• 1 C evaporated milk

1.  In a sauce pan,  heat the oil and add minced garlic and ginger. 
2.  Add onion and cook for about 5 min or until softened.
3.  After onion, garlic, and ginger have softened, add cumin, garam masala, and cayenne pepper.
4.  Stir and cook for another couple of minutes.
5.  Add peeled and diced tomato and cook for another 5 min or until the tomato is broken down.
6.  Add evaporated milk and heat it through.
7.  Add defrosted spinach and stir. Make sure is all heated through and creamy.

•  Garam Masala
  
  
  1/2 t black pepper
  1 t ground cloves
  1/2 t cinnamon
  1/2 t nutmeg
  1/4 t all spice 
  1 t cardamom
  3 bay leaves (crumbled)
  1/2 t dill
  1/2 t anise seeds
  
  
  
  

Spinach Salad with Feta, Walnuts, Strawberries and Raspberry Vinaigrette

This salad is my favorite salad. Especially now, since I grow my own spinach and strawberries. Very tasty and easy to make.You can add or subtract anything you like. If you don't like mushroom, leave them out. Like blueberries instead of strawberries, go ahead and switch. The main ideas is to benefit from the spinach, nuts, and feta cheese. Good points are:

• High in manganese
• High in riboflavin
• Very high in vitamin A
• Very high in vitamin B6
• Very high in vitamin C
• Good source of  vitamin D

• 3C baby spinach
• 1/2 small red bell pepper, thinly sliced
• 4 strawberries
• 2T Raspberry Vinaigrette
• 2T walnuts (chopped)
• 3 large mushrooms
• 3 green onions
• 1T parsley
• 2T feta cheese

1. Combine all ingredients in a large bowl
2. Toss with Raspberry Vinaigrette.