Beef

Prep: 10 min, Cook: 10 min.
1 Tbs. vegetable oil
1 lb. ground beef
2 cloves garlic, minced
3-2/3 cups recipe-ready crushed tomatoes
2 cups beef stock
1-1/2 tsp. Italian herb seasoning
1 lb. frozen mixed vegetables
1/3 cup pastina or alphabet pasta
2 cups water
1/4 cup parsley, chopped
1/4 cup grated Parmesan cheese

Heat oil in a large saucepan over high heat. Season meat with salt and pepper to taste and add to pan. Sauté about 5 minutes, stirring, until browned. Add garlic and cook another minute. Stir in tomatoes and next 5 ingredients. Bring to a boil over high heat. Reduce heat to medium and cook 5-7 minutes, until pasta and vegetables are tender. Stir in parsley and cheese before serving.

Per serving: calories 485, fat 25.2g, 46% calories from fat, cholesterol 82mg, protein 31.6g, carbohydrates 35.6g, fiber 7.9g, sugar 10.2g, sodium 923mg, diet points 10.7.

Dietary Exchanges: Milk: 0.0, Vegetable: 2.0, Fruit: 0.0, Bread: 1.4, Lean meat: 3.3, Fat: 3.0, Sugar: 0.0, Very lean meat protein: 0.0

Prep: 10 min, Cook: 25 min.
2 Tbs. plus 2 tsp. vegetable oil
3/4 onion\raw, minced
3/4 green bell pepper\raw, minced
1 clove garlic, minced
5 ounces lean ground beef
5 ounces lean ground pork
3 ounces ground ham
1/2 cup capers
3/4 tsp. salt
1/8 tsp. black pepper
1/3 cup tomato sauce
2 Tbs. plus 2 tsp. dry red wine, optional

In a heavy, nonreactive saucepan, heat oil and then add onion, garlic and green pepper. Sauté for a few minutes. Add beef, pork, and ham. Cook for a few minutes, stirring constantly. Add capers, salt, pepper, tomato sauce, and dry wine (optional). Cook on medium heat for about 20 minutes, stirring occasionally.

Per serving: calories 248, fat 15.6g, 59% calories from fat, cholesterol 49mg, protein 19.9g, carbohydrates 5.0g, fiber 1.0g, sugar 2.8g, sodium 1249mg, diet points 6.5.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.8, Fruit: 0.0, Bread: 0.0, Lean meat: 2.1, Fat: 2.2, Sugar: 0.0, Very lean meat protein: 0.6

Prep: 10 min, Cook: 15 min.
5 ounces wide egg noodles, uncooked
1 Tbs. plus 1 tsp. vegetable oil
1 lb. beef round tip steaks, cut 1/8 inch to 1/4 inch thick, cut lengthwise in half and then crosswise into 1 inch strips
1 clove garlic, crushed
1/2 lb. mushrooms\cooked, sliced
1 ounce packages brown gravy mix
1 cup cold water
1/4 cup sour cream

Cook noodles in a large pan of boiling water 10 minutes, or until al dente. Drain and keep warm. Heat half the oil in a heavy nonstick skillet over medium high heat. Add beef and garlic, in batches if necessary, and stir fry 1 minute or until outside surface of beef is no longer pink. (Do not overcook.) Remove from skillet. Season with salt and pepper to taste. In same skillet, cook mushrooms in remaining oil 2 minutes or until tender, stirring occasionally. Remove skillet from heat. Add gravy mix and water and blend well. Return to heat and bring to a boil. Reduce heat to low. Simmer 1 minute or until sauce is thickened, stirring frequently. Return beef to skillet. Heat through. Serve over noodles and top with sour cream.

Per serving: calories 466, fat 22.8g, 44% calories from fat, cholesterol 106mg, protein 31.6g, carbohydrates 32.9g, fiber 1.8g, sugar 2.2g, sodium 416mg, diet points 11.4.

Dietary Exchanges: Milk: 0.1, Vegetable: 0.5, Fruit: 0.0, Bread: 2.0, Lean meat: 3.4, Fat: 2.1, Sugar: 0.0, Very lean meat protein: 0.0