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Disclaimer
Each individual requires their own specific amount of macronutrients. The measurements of the ingredients in these recipes are only a sample. To get optimal nutrition, be sure to measure or weigh out the ingredients to meet your macros. Enjoy!
ENCHILADA CASSEROLE
Ingredients
1 pound (480 g) extra-lean ground beef
1 28-ounce (840 g) can diced tomatoes, drained, or fresh tomatoes, chopped
1 10-ounce (300 ml) can enchilada sauce
1 16-ounce (480 g) can refried beans, preferably low fat
6 ounces (180 g) corn chips, preferably baked
4 ounces (120 g) cheddar cheese, preferably reduced fat
Optional: 1 medium onion, chopped; 1 teaspoon chili powder; 1/2 teaspoon dried basil; 1 green pepper, diced
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Directions
1. Brown the ground beef (and onion) in a large nonstick skillet.
2. Drain any fat; then add the diced tomatoes, enchilada sauce, and refried beans (and chili powder and basil, as desired). Heat until bubbly.
3. Preheat the oven to 350 °F (180 °C). Crumble the corn chips, and spread all but 1 cup in the bottom of a 9- × 13-inch (23 × 33 cm) baking pan.
4. Pour the beef and enchilada mixture over the chips.
5. Grate the cheese and sprinkle it over the top. Sprinkle with 1 cup corn chips (and diced green pepper, if desired).
6. Bake for 15 minutes or until the cheese is melted.
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Yield: 6 servings
BOSTON BAKED BEANS AND RICE
Ingredients
1 16-ounce (480 g) can baked beans
1 pound (480 g) lean ground beef
1/2 cup (100 g) rice, uncooked
1/3 cup (75 g) ketchup
Directions
1. Cook the rice according to directions on the package and drain.
2. While the rice is cooking, brown the ground beef in a skillet; drain the grease.
3. Add to the skillet the can of baked beans, cooked rice, and the ketchup. Mix until combined.
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Yield: 3 generous servings
BURGER THAT'S BETTER FOR YOU
Ingredients
1/2 pound (225 g) mushrooms finely chopped or pulsed in a food processor
1 pound (480 g) 93 percent lean ground beef (or bison)
Optional: 1 teaspoon soy sauce, 1 teaspoon Worcestershire sauce
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Directions
1. Finely chop the mushrooms or pulse them in a food processor.
2. Mix together the ground beef, diced mushrooms, (soy sauce and Worcestershire sauce).
3. Shape into 4 patties.
4. Grill or cook in a lightly oiled pan on the stove top.
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Yield: 4 servings
HONEY-GLAZED PORK CHOPS
Ingredients
4 extra-lean pork chops or pork cutlets, well trimmed (about 5 oz, or 150 g, each, raw)
Honey Glaze
2 tablespoons honey
1/4 cup (57 g) applesauce
1/4 teaspoon cinnamon
Salt and pepper, as desired
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Directions
1. In a small bowl, combine the honey, applesauce, and cinnamon (and salt and pepper, as desired).
2. Heat a nonstick skillet; then brown the pork for 3 minutes on one side.
3. Turn the pork; then spoon the glaze on top. Cover and cook for 3 minutes. 4. Uncover and cook over medium-low heat for 10 minutes or until done, turning once.
5. Serve the pork with rice, spooning the glaze over both the rice and the pork.
Yield: 4 servings
Resources
1. Clark, Nancy. Nancy Clark's Sports Nutrition Guidebook. Human Kinetics, Inc.. Kindle Edition.