Chili

Ingredients: 

Vegetable oil spray

1 lb. lean ground beef

2 large onion, chopped

2 8-ounce cans tomato sauce

1 ½ cups water   

2-4 cloves garlic, minced

2 15-ounce cans kidney beans, drained

3 tablespoons chili powder

                                                                                                                                                                                                                 1 tablespoon chopped fresh oregano

                                                                                                                                                                                                                       1 teaspoon ground cumin

                                                                                                                                                                                                                ½ teaspoon salt

                                                                                                                                                                                                                  1/8 teaspoon cayenne, or taste

                                                                                                                                                                                                             Freshly ground pepper to taste

                                                                                                                                                                                                                ¼ cup cold water

                                                                                                                                                                                                                       2 tablespoons cornstarch

Directions: 

Heat a large, heavy saucepan or Dutch oven over medium-high heat.  Spray with vegetable oil spray.  Add ground beef and sauté, stirring occasionally, for 4-5 minutes, or until meat is no longer pink.  Pour ground beef into a strainer or colander.  Rinse under hot water.  Set aside.                Spray the same pan with vegetable oil spray again and heat over medium-high heat.  Add onions and sauté for 2-3 minutes, or until translucent.   Add beef, tomato sauce, 1 ½ cups water, and garlic.  Simmer, partially covered, for 20 minutes. Stir in beans, chili powder, oregano, cumin, salt, cayenne, and pepper.  Simmer, partially covered, for 30-40 minutes. Pour cold water into a small bowl.  Stir in cornstarch.  Stir into chili mixture.  Cook for 3-4 minutes, or until desired consistency. 

Shepherd’s Pie

 Ingredients:

2 lbs. russet potatoes, peeled and quartered

1 lb. lean ground beef

1 large onion, finely chopped

3 medium carrots, chopped

1 large bell pepper, chopped

½ cup fresh or frozen green peas

1 medium tomato, chopped

¾ cup low-sodium beef broth

¼ cup chopped fresh parsley

2 tablespoons Worcestershire sauce

Freshly ground pepper to taste

1/3 cup fat-free milk

2 tablespoons cold water

1 tablespoon cornstarch

Directions: 

Pour enough water into a large saucepan to cover potatoes.  Being water to a boil over high heat.  Add potatoes and boil until tender, about 30 minutes.  Drain.  Return potatoes to saucepan. Meanwhile, heat a heavy nonstick skillet, at least 10 inches in diameter, over medium-high heat.  Add ground beef and sauté, stirring occasionally, 4-5 minutes, or until meat is no longer pink.  Pour beef into a strainer or colander and rinse under a hot water. Return meat to skillet.  Add onion and cook over medium-high heat until it’s translucent, 4-5 minutes. Add carrots, bell pepper, peas, tomato, broth, parsley, Worcestershire sauce, and pepper.  Simmer, uncovered, for 15 minutes. Add milk and pepper to potatoes and mash until smooth.  Keep mixture warm. Preheat oven to 3500 F. Pour 2 tablespoons water into a small bowl.  Stir in cornstarch.  Stir into meat mixture. Spoon meat mixture into an ungreased 10×10x2-inch or 9×11x2-inch baking dish.  Spread mashed potatoes over the surface, using a fork for texture. Bake for 30-35 minutes, or until lightly browned.  Serve.  

Chicken Fajitas

Ingredients:       

1 lb.  boneless, skinless chicken breast halves

1 large onion

1 large green bell pepper

1 teaspoon vegetable oil

8 6-inch flour tortillas

vegetable oil spray

Marinade:

3 tablespoons Worcestershire sauce

1 ½ tablespoons fresh lemon or lime juice

1 tablespoon water

1 teaspoon vegetable oil

1 clove garlic, finely minced

pinch of black pepper

Directions: 

Preheat oven to 3500 F.  Wrap tortillas in aluminum foil and set aside.   Rinse chicken breasts and pat dry with paper towels.  Cut breasts lengthwise into 3/8-inch strips.  Set aside.   In a large bowl, combine marinade ingredients.  Add chicken to marinade and stir to coat evenly.  Cover and marinate in refrigerator for 10 to 20 minutes, stirring at least once.   Meanwhile, slice onion and bell pepper into 1/8-inch strips.  Place vegetables in a small bowl.  Stir 1 teaspoon oil into vegetable mixture.  Set aside. Heat tortillas in oven for 8-10 minutes. Meanwhile, spray a nonstick skillet with vegetable oil spray.  Add chicken and sauté over medium-high heat until no longer pink, about 4 minutes, stirring occasionally.  Add onion and pepper slices.  Sauté over medium-high heat, stirring constantly, for about 5 minutes, or until onion is slightly brown.  Set aside.  Serve.