Jamaican Beef Patties

on June 19, 2015

Ingredients

2 teaspoons vegetable oil
1 medium onion, finely chopped
2 teaspoons curry powder
1 pound lean organic ground beef
1/2 teaspoon dried thyme
1/4 teaspoon ground allspice
1/2 teaspoon salt
1/4 teaspoon pepper
1/2 cup low sodium organic beef broth
1/2 cup dry bread crumbs
2 8 ounce package crescent dough sheets
1 large egg, lightly beaten

Directions

1. Heat oven to 400 degrees °F. Heat oil in a large nonstick skillet over medium heat. Add onion and cook, stirring occasionally, for 5 minutes. Add curry powder; cook 1 minute. Stir in ground beef, thyme, allspice, salt and pepper. Cook 5 minutes, breaking meat apart with a wooden spoon. Stir in broth and bread crumbs; cook 2 minutes. Remove from heat.
2. Unroll crescent dough. Cut each piece crosswise into 3 (8 x 4 inch) pieces, for a total of 6. Roll each piece out slightly. Place 1/2 cup of filling on one half of one piece. Fold dough over to enclose filling. Press edges to seal, using a fork. Transfer to a large baking sheet and brush with a little of the egg. Repeat with all the pieces of dough.
3. Bake at 400 degrees °F for 15 minutes or until golden. Serve warm.

Per serving: 455 calories; 25 grams of fat; 25 grams of protein; 38 grams of carbohydrates; 1 gram of fiber; 949 milligrams sodium; 81 milligrams cholesterol.

Percent Daily Values are based on a 2,000 calorie diet.

Makes: 6 servings.

All American Chili

on June 19, 2015

Ingredients

1 1/2 pounds lean ground beef
2 onions, chopped
1 yellow bell pepper, seeded and chopped
2 garlic cloves, minced
2 cans (15.5 ounces each) chili beans, rinsed and drained
1 can (14.5 ounces) diced tomatoes, drained
1 can (8 ounces) no salt added tomato sauce
1 cup low sodium chicken broth
3 tablespoons chili powder
1 teaspoon ground cumin
1 teaspoon dried oregano
1/2 teaspoon salt
1 box (8.5 ounces) corn bread mix, prepared according to package directions (optional)

Directions

1. Combine beef, onions, pepper, garlic, beans, tomatoes, tomato sauce, broth, 2 tablespoons of the chili powder, and 1/2 teaspoon each of the cumin and the oregano in slow cooker. Cover and cook on HIGH for 4 hours or LOW for 6 hours.
2. Remove cover and stir in remaining 1 tablespoon chili powder, 1/2 teaspoon each cumin and oregano, and salt. Serve with corn bread, if desired.

Per serving: 353 calories; 7 grams of fat; 35 grams of protein; 71 grams of carbohydrates; 13 grams of fiber; 710 milligrams sodium; 71 milligrams cholesterol.

Percent Daily Values are based on a 2,000 calorie diet.

Makes: 6 servings.

Corned Beef and Cabbage

on June 19, 2015

Ingredients

8 whole cloves
1 medium yellow onion, halved
1 lean center cut corned beef brisket (about 2 pounds)
3 large carrots, peeled and quartered lengthwise and cut into 2 inch pieces
1/2 pound new potatoes, halved
1/2 pound boiling onions, peeled
1 small head cabbage, outer leaves removed, cut into 6 wedges

Directions

1. Stick cloves in onion. Place onion and beef in slow cooker and add enough water to cover ingredients plus 3 more inches. Cover and cook on LOW for 5 hours.
2. Add carrots, potatoes, onions, and cabbage to slow cooker and cook an additional 3 hours.
3. Remove corned beef from slow cooker and slice. Place on large platter with vegetables. Drizzle with the broth to moisten and serve.

Per serving: 238 calories; 14 grams of fat; 15 grams of protein; 13 grams of carbohydrates; 3 grams of fiber; 1026 milligrams sodium; 49 milligrams cholesterol.

Percent Daily Values are based on a 2,000 calorie diet.

Makes: 10 servings.