More Meat Recipes

Beef Skillet Casserole

Serves: 6

Preparation Time: 1 hour

Equipment: French chef knife, Cutting Board, Kitchen Machine food cutter, Large Skillet

• ½ pound (230 g) lean ground beef
• 1 green pepper, chopped fine
• 1 onion, peeled and chopped #2 blade
• 1 cup celery, diced
• ¼ teaspoon Worcestershire sauce
• ¼ teaspoon pepper
• 1 ½ cups tomato juice or V8
• 1 cup macaroni, uncooked
• ½ cup mushrooms, sliced #4 blade

Preheat skillet over medium-high heat for 3-4 minutes. Sprinkle a few drops of water in the pan. If the water droplets dance, the pan is ready. If the water evaporates, the pan is not hot enough. Place the ground beef in the hot, dry pan, which will be about 400°F (200°C). Cover the pan, and open the vent and dry sauté until cooked, about 10 minutes, stir occasionally.

Drain excess grease from skillet, and add green pepper, onions and celery. Reduce the heat to medium, cover with vent open, and cook 10 minutes.

Add remaining ingredients, reduce the heat to low, cover with the vent closed, and simmer 40-45 minutes.

To Serve: Spoon into individual bowls and serve with French or Italian bread.

NUTRITIONAL BREAKDOWN PER SERVING: Calories 139; Fat Grams 5; Carbohydrate Grams 15; Protein Grams 9; Cholesterol mg 23; Sodium mg 238.

THE POINT SYSTEM: Calorie Points 2; Protein Points 1; Fat Grams 5; Sodium Points 10; Fiber Points 1; Carbohydrate Points 1; Cholesterol Points 2.

Marinated Flank Steak

Serves: 8

Preparation Time: 40 minutes

Equipment: French chef knife, Filet knife, Cutting Board, Kitchen Machine food cutter, baking dish, Large Skillet

• 2 pounds (1 kg) flank steak
• 2 cloves garlic, minced
• ¼ cup onion, minced
• ¼ cup (60 ml) olive oil
• 1 fresh lemon, juice of
• ½ cup (120 ml) red wine
• 3 tablespoons balsamic vinegar
• 1 tablespoon dried oregano
• 1 tablespoon fresh parsley, chopped fine (or dried)

Using a filet knife, lightly score flank steak, against the grain, on both sides.

To prepare the marinade, in a large baking dish combine all of the other ingredients. Place the steak in the dish, turning to coat it, cover and refrigerate until ready to cook, 20 minutes to an hour. To marinate overnight, place steak in large Zip Lock baggy with marinade and refrigerate.

Preheat skillet over medium-high heat for 3-4 minutes. Sprinkle a few drops of water in the pan. If the water droplets dance, the pan is ready. If the water evaporates, the pan is not hot enough. Place the steak in the hot, dry skillet, which will be about 400°F (200°C). Cover the pan, and open the vent and dry sauté until steak releases easily from the pan, 4 to 5 minutes. Turn the steak, cover the pan and brown on other side until beef release easily from the skillet, 4 to 5 minutes. Test for doneness as described above.

Deglaze skillet with marinade.

To Serve: Slice steak diagonally across the grain in ¼-inch (1 cm) strips. Pour marinade sauce over the steak and serve with baked or garlic mashed potatoes.

NUTRITIONAL BREAKDOWN PER SERVING: Calories 440; Fat Grams 25; Carbohydrate Grams 5; Protein Grams 44; Cholesterol mg 75; Sodium mg 110.

THE POINT SYSTEM: Calorie Points 6; Protein Points 5 ½; Fat Grams 4; Sodium Points 25; Fiber Points 5; Carbohydrate Points 0; Cholesterol Points 7 ½.

Meatloaf

Serves: 8

Preparation Time: 1 hour

Equipment: French chef knife, Filet knife, Cutting Board, Kitchen Machine food cutter, large stainless Mixing Bowl, Large Skillet

• 1 ½ pounds (700 g) ground veal, lamb, pork, chick, turkey, or a combination thereof
• ½ medium onion, peeled and chopped #1 blade
• ½ green pepper, chopped
• 1 stalk celery, chopped
• 1 cup Italian breadcrumbs or oatmeal
• ½ teaspoon oregano
• 1 teaspoon oregano or Italian seasoning
• 1 egg

In a large mixing bowl, combine all the ingredients, and mix well. Top with ketchup, tomato sauce, or Italian gravy. Cover with vent closed, and cook over medium-low heat 35-45 minutes.

NOTE: If you are limiting the consumption of red meat in your diet, our Meatloaf recipe is a wonderful opportunity to substitute TVP (Textured Vegetable protein). Check with you local food store for availability.

To Serve: Slice meatloaf and plate.

NUTRITIONAL BREAKDOWN PER SERVING: Calories 229; Fat Grams 12; Carbohydrate Grams 12; Protein Grams 17; Cholesterol mg 53; Sodium mg 441 (265 with homemade Spaghetti Sauce, see Stocks & Sauces ).

THE POINT SYSTEM: Calorie Points 2; Protein Points 2; Fat Grams 12; Sodium Points 19; Fiber Points 0; Carbohydrate Points 1; Cholesterol Points 5.

BBQ Baby Back Ribs

Serves: 10

Preparation Time: 3 hours

Equipment: French chef knife, Cutting Board, Kitchen Machine food cutter, 6-quart Pasta/Steamer Basket, 6.5-quart tall Stockpot, 3-quart Saucepan, 13-inch Gourmet Skillet

6 pounds (3 kg) baby back pork loin ribs

BRAISING MIXTURE:

• 5 quarts (5 L) water
• 1 onion, cut into 1-inch (2.5 cm) chunks
• 4 celery ribs cut into 1-inch (2.5 cm) chunks
• 2 cups (480 ml) Burgundy cooking wine

BARBEQUE SAUCE

• ½ cup green pepper, chopped
• 1 onion, peeled and chopped #2 blade
• ¼ cup (60 ml) water
• 1 ½ cups brown sugar
• 1 cup molasses
• 1 cup (60 ml) mustard
• 2 tablespoons Crystal or Tabasco hot sauce
• ¼ teaspoon liquid smoke
• 2 teaspoons Worcestershire sauce
• 2 cups (480 ml) prepared barbecue sauce
• 1 ¼ cups (420 ml) ketchup

Place 6-quart pasta/steamer basket inside 6.5-quart Stockpot. Place racks of ribs inside steamer basket and cover with water. Add the onion, celery and burgundy wine. Cover with vent open, and bring to a boil over medium-high heat. Skim froth from top of the water, reduce to medium-low heat, replace the cover and simmer 1 ½ to 2 hours or until meat is tender and pulls easily away from the bones.

To prepare the sauce, run green pepper and onion through blender with water until smooth. Pour into 3-quart Saucepan (3 L utensil). Add all other ingredients, stir and cook over low heat for 45 minutes.

When ribs are tender, drain and remove from steamer basket and set aside to dry. Preheat oven to 350°F (180°C). Brush ribs with BBQ sauce on both sides, and place in 13-inch chefs pan. Bake ribs in oven for 15-20 minutes or until ribs are glazed and appear candied. Brush on additional sauce as needed.

Place ribs on cutting board, and slice between the bones. Serve entire rack on large serving platter with side of BBQ sauce for dipping.

NUTRITIONAL BREAKDOWN PER SERVING: Calories 551; Fat Grams 27; Carbohydrate Grams 46; Protein Grams 26; Cholesterol mg 62; Sodium mg 608.

THE POINT SYSTEM: Calorie Points 3; Protein Points 3; Fat Grams 27; Sodium Points 26 ½; Fiber Points 0; Carbohydrate Points 3; Cholesterol Points 6.

Beef Fajitas

Serves: 12

Preparation Time: 1 hour, 15 minutes

Equipment: French chef knife, Cutting Board, Kitchen Machine food cutter, large stainless Mixing Bowl, 13-inch Gourmet Skillet

MARINADE

• 4 cloves garlic, minced and mashed into a paste, sprinkle with salt
• ¼ cup (60 ml) fresh squeezed lime juice
• 1 ½ teaspoons, ground cumin
• 2 tablespoons olive oil

FAJITAS

• 2 pounds (1 kg) flank steak
• 2 tablespoons vegetable oil
• 3 assorted colored bell pepper, sliced thin
• 1 large red onion, sliced thin
• 2 garlic cloves, minced
• 12 7-inch flour tortillas, warmed (see flour tortillas, next recipe)

In the large Mixing Bowl, prepare marinade by whisking together the garlic paste, lime juice, cumin, and oil. Add the flank steak to the marinade, turning to coat it well, cover and chill in the refrigerator for at least 1 hour or overnight.

To grill the steak, preheat the 13-inch skillet over medium-high heat. Add steak whole to pan and sear, about 4-5 minutes, turn and sear the second side. Test for desired doneness, and transfer steak to cutting board to rest for about 10 minutes.

Reheat the 13-inch skillet over medium-high heat until it is hot but not smoking; add the bell peppers, onion and garlic. Sauté the mixture, stirring occasionally until the bell peppers are softened, 5-7 minutes

To Serve: Slice the steak thin across the grain on a diagonal bias and arrange slices on serving platter with bell pepper mixture. Serve with tortillas, guacamole, and salsa.

NUTRITIONAL BREAKDOWN PER SERVING: Calories 542; Fat Grams 21; Carbohydrate Grams 46; Protein Grams 41; Cholesterol mg 75; Sodium mg 394.

THE POINT SYSTEM: Calorie Points 7; Protein Points 5; Fat Grams 21; Sodium Points 17; Fiber Points 1; Carbohydrate Points 3; Cholesterol Points 7.

For homemade Tortilla recipe see Stove Top Baking

For Guacamole and Salsa  recipe see Stocks & Sauces

Stuffed Cabbage Rolls

Serves: 6

Preparation Time: 1 hour, 15 minutes

Equipment: French chef knife, Cutting Board, Kitchen Machine food cutter, 6.5-quart Stockpot, 6-quart Steamer/Pasta Basket, large stainless Mixing Bowl, Large Skillet, small stainless Mixing Bowl

FILLING

• 6 large green cabbage leaves
• ½ pound (230 g) ground turkey
• ½ pound (230 g) lean ground pork or veal
• 1 cup cooked rice
• ½ medium onion, peeled and chopped #2 blade
• ½ teaspoon fresh basil, minced (or dried)
• ½ teaspoon fresh parsley, minced (or dried)
• ½ teaspoon fresh oregano, minced (or dried)
• ½ small garlic clove, minced and mashed into a paste with side of chef's knife
• black ground pepper and kosher or sea salt to taste (optional)

SAUCE

• 1 8 ounce (230 g) can tomato sauce
• ½ teaspoon fresh basil, minced (or dried)
• ½ teaspoon fresh parsley, minced (or dried)
• ½ teaspoon fresh oregano, minced (or dried)

In the 6-quart Stockpot with Steamer/Pasta basket inserted, add 2-3 cups of water and bring to a boil. Place cabbage leaves in Steamer/Pasta basket, cover with the vent open, and steam cabbage until leaves wilt, approximately 7-10 minutes. Set aside to cool.

In the large Mixing Bowl, combine turkey, pork (or veal) rice, and spices, mix well. Place ½ cup of mixture in the center of each cabbage leaf, fold ends of leaf over mixture and roll up. Place cabbage rolls in Large Skillet folded seam side down.

In the small mixing bowl, combine sauce ingredients and pour evenly over cabbage rolls. Cover with the vent closed, place over medium-low heat and cook for 45 minutes to 1 hour.

NUTRITIONAL BREAKDOWN PER SERVING: Calories 188; Fat Grams 8; Carbohydrate Grams 12; Protein Grams 17; Cholesterol mg 55; Sodium mg 124.

THE POINT SYSTEM: Calorie Points 2½; Protein Points 2; Fat Grams 8; Sodium Points 5; Fiber Points 0; Carbohydrate Points 1; Cholesterol Points 5.

Stuffed Peppers

Serves: 4

Preparation Time: 1 hour, 15 minutes

Equipment: French chef knife, Cutting Board, Kitchen Machine food cutter, Large Skillet, 4-quart Stockpot

• 4 medium green bell peppers
• ½ medium onion, peeled and chopped #2 blade
• 1                     celery rib, chopped
• 1 clove garlic, minced
• 1 tablespoon olive oil
• ½ pound (230 g) lean ground round
• 1 cup cooked rice
• 1 8 ounce (230 g) can tomato sauce
• 1 2 ½ ounce (75 g) jar sliced mushrooms
• ½ teaspoon oregano
• 1 teaspoon fresh basil, chopped (or dried)

Remove tops and seed green peppers. In the Large Skillet over medium heat, dry sauté onions, celery and garlic until tender (olive oil for sautéing optional). Add ground round, sauté until cooked through. Add all other ingredients and stir until well blended. Remove from heat to cool.

Spoon beef and rice mixture into bell peppers, and stand peppers upright in 4-quart Stockpot (4 L). Add 3 tablespoons of water, cover with the vent closed, and cook waterless over medium-low heat to form the vapor seal. When the lid spins freely on a cushion of water the vapor seal is formed. Cook through until tender, approximately 30 minutes.

NUTRITIONAL BREAKDOWN PER SERVING: Calories 258; Fat Grams 11; Carbohydrate Grams 26; Protein Grams 14; Cholesterol mg 35; Sodium mg 471.

THE POINT SYSTEM: Calorie Points 3½; Protein Points 2; Fat Grams 11; Sodium Points 20 ½; Fiber Points 2; Carbohydrate Points 2; Cholesterol Points 3.

Sweat & Sour Pork

Serves: 6

Preparation Time: 1 hour, 30 minutes

Equipment: French chef knife, Cutting Board, 11-inch Mini WOK,

• 1 cup all-purpose flour
• 4 tablespoons cornstarch
• 1 ½ teaspoons baking powder
• 1 pinch salt
• 1 tablespoon oil
• water
• 8 ounces (230 g) pork tenderloin cut into ½-inch (1.5 cm) cubes
• 1 onion, sliced
• 1 green bell pepper, cored, seeded and sliced
• 1 small can pineapple chunks, juice reserved
• Oil for frying

SWEET AND SOUR SAUCE

• 2 tablespoons cornstarch
• ½ cup light brown sugar
• 1 pinch salt
• ½ cup (120 ml) apple cider vinegar or rice vinegar
• 1 clove garlic, crushed
• 6 tablespoons tomato ketchup
• 6 tablespoons reserved pineapple juice

To prepare batter, sift the flour, cornstarch, baking powder and salt into a mixing bowl. Make a well in the center and add the oil and enough water to make a thick, smooth batter. Using a wooden spoon, stir the ingredients in the well, gradually incorporating flour from the outside, and beat until smooth.

In the WOK (or Large Skillet) place enough oil to deep-fry the pork over medium-high heat. Dip the pork into the batter and drop into the hot oil. Fry 4-5 pieces of pork at a time to a golden brown, and remove with slotted spoon to paper towels. Continue until all pork is fried.

Pour off oil from the WOK and add the sliced onion, pepper and pineapple. Stir-fry over medium-high heat for 1-2 minutes. Remove and set aside.

In a mixing bowl, combine all sauce ingredients, mix well, and pour into WOK. Bring to a boil slowly, stirring continuously until mixture thickens. Allow to simmer for 1-2 minutes or until mixture becomes completely clear.

Add the vegetables, pineapple, and pork cubes to the sauce and stir to coat completely. Reheat for 1-2 minutes and serve immediately.

NUTRITIONAL BREAKDOWN PER SERVING: Calories 324; Fat Grams 6; Carbohydrate Grams 57; Protein Grams 12; Cholesterol mg 22; Sodium mg 325.

THE POINT SYSTEM: Calorie Points 4½; Protein Points 1 ½; Fat Grams 6; Sodium Points 14; Fiber Points 1; Carbohydrate Points 4; Cholesterol Points 2.