• Bored With Ground Beef? Here's Some Ideas


      by Shannon Clark Bodybuilding.com

      Ground beef - so cheap, so delicious and perhaps, not such a bad protein source for your diet. If you've heard about the high fat and calorie content of ground beef and have chosen to steer clear, you might be surprised to learn that if you choose a lean variety, ground beef can be an excellent source of protein and iron.

      The trick to getting the most nutrition out of lean ground beef is preparing it in a healthy manner. Use ingredients that will support your body composition goals and fit into your diet plan.

      Here are a few creative recipes to get you started.

      Taco Salad
      Recipe

      Ingredients
      1 lb Lean ground beef
      1 Onion, chopped
      1 cup Water
      1 large head Romaine lettuce, chopped
      2 Tomatoes, chopped
      1 cup Low-fat cheddar cheese, shredded
      ¼ cup Catalina dressing (optional)
      ½ cup Greek yogurt, Fat-free sour cream or Low-fat cottage cheese
      ½ cup Salsa
      2 large Whole wheat soft tortillas
      To Prepare
      Brown the meat and onions in a skillet. Stir in the seasoning mix with water and bring to a boil. Cover and simmer over medium heat for three minutes.
      Bake tortillas for 3-5 minutes or until golden brown.
      In a large bowl, combine lettuce and tomatoes. Top lettuce with meat, then layer salad with cheese and small pieces of baked tortillas.
      Drizzle salad with Catalina dressing and serve with Greek yogurt, (or sour cream or cottage cheese) and salsa.
      Serve. (makes 6 servings)
      Nutrition Facts
      Serving Size 1 Salad
      Amount per serving
      Calories 368
      Total Fat 14.8g
      Total Carb 23g
      Protein 33g


      Beef Burger
      Recipe

      Ingredients
      1 lb Extra lean ground beef
      ¼ cup Onion, minced
      1 crushed Garlic clove
      1 tbsp Oregano
      1 tbsp Worcestershire sauce
      1/8 cup Oats
      2 Egg whites
      Spinach leaves
      Tomato, sliced
      Pickle or Cucumber, sliced
      Mustard
      Low-sugar Ketchup
      4 Whole wheat burger buns
      To Prepare
      In a bowl, combine beef, onion, garlic, oregano, Worcestershire sauce, oats and egg whites.
      Form mixture into patties and then place on a grill or broil for 5-6 minutes per side or until no longer pink inside.
      Remove and serve on top of a whole wheat burger bun.
      Top with spinach leaves, tomatoes, pickles, low-sugar ketchup and mustard. (makes 4 servings)
      Nutrition Facts
      Serving Size 1 Burger
      Amount per serving
      Calories 445
      Total Fat 19.75g
      Total Carb 22.25g
      Protein 40.75g


      Beef Stroganoff
      Recipe

      Ingredients
      1 lb Lean ground beef
      ½ tbsp Olive oil
      1 medium Onion, diced
      1 cup Mushrooms, sliced
      2 cloves Garlic
      ½ tsp Salt
      ¼ tsp Pepper
      2 tbsp Flour
      ¼ cup Skim milk
      1 can of Half-fat Cream of Mushroom soup
      1 cup Fat-free Greek yogurt
      3 cups cooked Whole wheat angel hair pasta or Spaghetti squash
      To Prepare
      Brown the ground beef, onions and mushrooms in a skillet with the olive oil.
      Add garlic, salt and pepper, and cook for another 5 minutes.
      Stir in milk, flour, soup, as well as Greek yogurt and cook for 2-3 minutes to allow flavors to distribute.
      Serve over top of noodles or cooked spaghetti squash. (makes 6 servings)
      Nutrition Facts
      Serving Size 1 Portion
      Amount per serving
      Calories 273
      Total Fat 13.6g
      Total Carb 9g
      Protein 27.8g


      Beef Noodle Soup
      Recipe

      Ingredients
      1 lb Lean ground beef
      2 cups Beef Broth (low sodium)
      1 cup Water
      1 cup Carrots, sliced
      1 cup Celery, sliced
      2 cups Broccoli florets
      ½ cup Snow peas
      1 cup Bean sprouts
      ½ clove Garlic, crushed
      2 cups Angel hair pasta (if desired)
      To Prepare
      Brown the beef in a skillet over medium heat.
      In a pot, boil the beef broth and water.
      Once boiling, add carrots, celery and snow peas, and cook for 2-3 minutes.
      Then add broccoli, bean sprouts and ground beef; cook for another 1-2 minutes.
      Stir garlic and pasta and simmer over low heat for 8 minutes. (makes 4 servings)
      Serve immediately.
      Nutrition Facts
      Serving Size 1 Bowl
      Amount per serving
      Calories 431
      Total Fat 18g
      Total Carb 28.25g
      Protein 37.5g


      Beef Soft Taco
      Recipe

      Ingredients
      1 lb Lean ground beef
      1 package Taco seasoning mix
      1 Onion, chopped
      1 cup Water
      4 Whole wheat soft tortilla shells
      ½ cup Fat-free Sour cream (optional)
      ½ cup Salsa
      ¼ cup Low-fat shredded Cheddar cheese (optional)
      Diced Peppers, Onions and Tomatoes (or any other desired vegetable)
      Shredded lettuce
      To Prepare
      Brown the ground beef and onion in a skillet over medium heat.
      Stir in the taco seasoning mix and water and let simmer for 4-5 minutes.
      Remove from heat and allow to cool slightly.
      Once cooled, spoon beef into soft tortilla shells and top with sour cream, salsa, cheese, shredded lettuce and diced veggies.
      Wrap and serve. (makes 4 servings)
      Nutrition Facts
      Serving Size 1 Taco
      Amount per serving
      Calories 490
      Total Fat 19.25g
      Total Carb 36.75g
      Protein 40.5g


      Spaghetti Squash with Tomato-
      Beef Sauce Recipe

      Ingredients
      1 Onion, chopped
      ¼ cup Olive-oil based Italian dressing
      1 lb Ground beef
      1 ½ cups canned Tomato sauce
      1 can of diced Tomatoes
      ½ tbsp Oregano
      2 tbsp Fat-free cream cheese
      ¼ cup Low-fat Parmesan cheese
      2 cups cooked Spaghetti squash
      To Prepare
      In a small skillet, cook onions and Italian dressing over medium heat.
      Add ground beef and continue to cook for 10 minutes or until no longer pink.
      Stir in the tomato sauce, diced tomatoes and oregano.
      Simmer over low heat for 15 minutes, stirring occasionally. Stir in cream cheese.
      Spoon over cooked spaghetti squash, sprinkle with parmesan cheese and serve. (makes 4 servings)
      Nutrition Facts
      Serving Size 1 Portion
      Amount per serving
      Calories 493
      Total Fat 38.75g
      Total Carb 29.5g
      Protein 38.75g


      One Pot Beef
      Skillet Recipe

      Ingredients
      1 lb Lean ground beef
      ½ cups Water
      1 cup Salsa
      1 can of low sodium Tomato soup
      1 cup frozen kernel Corn
      1 cup Carrots, sliced
      1 cup Onion, sliced
      1 cup Mushrooms, sliced
      ½ cup Low-fat Cheddar cheese
      ½ clove Garlic, crushed
      2 tbsp Onion flakes
      To Prepare
      In a large skillet, brown the ground beef over medium heat.
      Add water, salsa, soup and kernel corn; cook for 5 minutes.
      Add carrots, onions and mushrooms and cook another 5 minutes.
      Sprinkle with cheddar cheese, crushed garlic and onion flakes, and then stir before serving.
      Serve alongside a baked sweet potato if extra carbs are required. (makes 6 servings)
      Nutrition Facts
      Serving Size 1 Portion
      Amount per serving
      Calories 309
      Total Fat 12.6g
      Total Carb 22g
      Protein 26.8g


      Oriental Meatballs with
      Peppers Recipe

      Ingredients
      1 lb Lean ground beef
      1 tbsp Onions, finely chopped
      ½ tsp Salt
      ½ tsp Black pepper
      2 Egg whites
      1 Garlic clove, crushed
      2 tsp Olive oil
      2 tbsp Oats
      ¼ cup Water
      1 tbsp Olive oil
      ½ cup Beef broth
      ½ cup Soy sauce
      1 cup Red peppers, sliced
      1 cup Yellow peppers, sliced
      2 cups Mushrooms, sliced
      1 cup Onions, sliced
      To Prepare
      Combine the beef, chopped onions, salt, pepper, egg whites, garlic, oats, oil and water. Form into bite-sized meatballs and set aside.
      Heat olive oil over medium heat in a skillet; add peppers, mushrooms and onions. Sauté veggies until tender, adding a little more garlic if desired.
      Once tender, remove veggies from pan and set aside.
      In remaining juices and oil, cook meatballs for 3-5 minutes, or until no longer pink inside.
      Add beef broth and soy sauce and place the removed vegetables back in the pan.
      Continue to cook for 2-5 more minutes to allow flavors to blend.
      Serve immediately; if desired, serve with brown rice. (makes 6 serving)
      Nutrition Facts
      Serving Size 1 Meatball
      Amount per serving
      Calories 272
      Total Fat 15.6g
      Total Carb 8.8g
      Protein 23.6g

      Source: http://www.bodybuilding.com/fun/neve...f-recipes.html

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