Double Delicious (12 page)

Joy:

Using ground turkey (at least 90% lean) in place of fatty ground beef cuts way back on the saturated fat in this meatloaf. Trust me, your kids will not taste the difference.

Calories: 213, Carbohydrate: 8 g, Protein: 26 g, Total Fat: 8 g, Saturated Fat: 2 g, Sodium: 465 mg, Fiber: 1.5 g

Sweet and Sour Meatballs

This is not just cocktail party food—kids love eating these tasty mini meatballs with toothpicks as a fun meal served with egg noodles and veggies.

Prep:

35 minutes

Total:

35 minutes

Yield:

Serves 4

• 2 tablespoons olive oil
  
• 1 small onion, finely chopped
  
• 2 cloves garlic, minced
  
• 2 slices soft whole-wheat bread, crust removed, torn in pieces
  
• ½ cup nonfat plain yogurt
  
• ½ cup
  broccoli puree
  
• 1 large egg
  
• ½ pound ground chicken or turkey (at least 90% lean)
  
• ½ teaspoon salt
  
• ½ teaspoon nutmeg
  
• ¼ teaspoon pepper
  

SAUCE

• 2 teaspoons olive oil
  
• 1 medium onion, chopped
  
• 2 teaspoons firmly packed dark brown sugar
  
• ½ cup low-fat, reduced-sodium beef broth
  
• 1 tablespoon ketchup
  
• 2 teaspoons steak sauce
  
• ¼ cup crushed pineapple in natural juice, or ¼ cup fresh pureed pineapple
  
• 1 tablespoon orange marmalade
  

• 1.
  Preheat the oven to 350°F. Heat 1 tablespoon of the olive oil in a large skillet over medium heat. Add the onion and cook 7 to 8 minutes, stirring often, until the onion softens. Add the garlic and cook 1 minute more, until the garlic is fragrant. Place the bread in a large mixing bowl with the cooked onion and garlic, yogurt, broccoli puree, egg, chicken, salt, nutmeg, and pepper. Beat with an electric mixer on medium speed until smooth. Form into ½-inch meatballs and set on a sheet of waxed paper.
  
• 2.
  Heat the remaining olive oil in the skillet over medium-high heat. Add half of the meatballs and cook 7 to 8 minutes, turning occasionally, until they are browned. Transfer to a plate and repeat with the remaining meatballs.
  
• 3.
  Meanwhile, prepare the sauce. Heat the oil in a small saucepan. Add the onion and sugar. Cook 7 to 8 minutes, stirring occasionally, until the onions are soft and slightly browned. Add the remaining ingredients and bring to a boil, cooking 1 minute more. Puree with an immersion blender or transfer to a food processor and blend until smooth. Pour over the meatballs and serve.
  

Calories: 322, Carbohydrate: 19 g, Protein: 19 g, Total Fat: 15 g, Saturated Fat: 2.5 g, Sodium: 605 mg, Fiber: 4 g

Meatball Subs

My kids love almost anything served in a bun. And Jerry says food that’s wrapped in “fancy paper” always tastes delicious, no matter what it is. I send him to NY Mets games with this healthy, high-protein take on a regular sub.

Prep:
30 minutes

Total:
1 hour

Yield:
Serves 8

• ½ cup whole-wheat breadcrumbs
  
• 1 cup low-fat, reduced-sodium chicken broth
  
• 1 cup
  sweet potato puree
  
• 1 large egg white
  
• 1 clove garlic, chopped
  
• ¼ teaspoon salt
  
• ¼ teaspoon pepper
  
• ½ pound ground beef (at least 90% lean)
  
• ½ pound ground turkey (all white meat)
  
• 1 tablespoon olive oil
  
• ½ onion, chopped
  
• 2 tablespoons tomato paste
  
• 1 (28-ounce) can “no salt added” diced tomatoes
  
• 8 whole-wheat hot dog rolls, warmed
  
• 1 cup grated part-skim mozzarella
  

• 1.
  In a large bowl, mix the breadcrumbs, ½ cup of the chicken broth, the puree, egg white, garlic, salt, and the pepper. Gently mix in the meat. Form meatballs, 2 inches in diameter, and place them on a sheet of waxed paper.
  
• 2.
  Heat the oil in a large stockpot over medium-high heat. Add the onions. Cook until they begin to soften, 4 to 6 minutes. Add the meatballs and continue to cook 8 to 10 minutes, turning the meatballs occasionally. Clear a small space in the pan and add the tomato paste. Cook 1 additional minute more, until the paste browns slightly. Then mix in the diced tomatoes and remaining broth.
  
• 3.
  Bring to a slow boil, then immediately reduce to a simmer. Cover and cook 35 to 40 minutes, occasionally stirring gently, until the meatballs are cooked through. Transfer 3 meatballs to each hot dog roll. Top each with 2 tablespoons of the sauce and sprinkle with cheese.
  

Calories: 311, Carbohydrate: 40 g, Protein: 19 g, Total Fat: 7.5 g, Saturated Fat: 2 g, Sodium: 590 mg, Fiber: 7 g

Orange Beef

This a leaner version of a favorite Chinese dish. Sometimes I’ll make it extra spicy for Jerry or substitute tofu for our vegetarian friends.

QUICK!

Prep:

20 minutes

Total:
20 minutes

Yield:
Serves 4

• 1½ pounds filet or lean beef, cut into cubes, or 1 (14-ounce) package of firm tofu, drained and cut into ½-inch cubes
  
• ¼ cup cornstarch, plus 1 teaspoon
  
• ½ teaspoon pepper
  
• 2 tablespoons canola oil
  
• 2 tablespoons reduced-sodium soy sauce
  
• ½ cup 100% orange juice
  
• Zest of 1 orange
  
• ¼ cup warm water
  
• ½ cup
  sweet potato puree
  
• 1 tablespoon light brown sugar
  
• 1 teaspoon freshly grated ginger
  
• 1 teaspoon hot chili paste (if you are not using chili paste, add 2 cloves garlic)
  
• 2 medium carrots, sliced (about 1½ cups)
  
• 2 cups broccoli florets
  
• 1 tablespoon canola oil
  
• ¼ cup chopped scallions (optional)
  

• 1.
  Coat the beef or tofu with 4 cup of the cornstarch and the pepper in a large bowl. Heat the 2 tablespoons of canola oil on high heat in a wok or sauté pan and then carefully add the cubed beef or tofu. Cook until golden brown and crispy, about 7 to 8 minutes, stirring once or twice. Transfer to paper towels to drain excess fat.
  
• 2.
  In a separate bowl, combine the soy sauce, orange juice, zest, water, sweet potato puree, brown sugar, ginger, chili paste or garlic, and the remaining cornstarch and mix until smooth.
  
• 3.
  In a clean sauté pan, sauté the carrots and broccoli in 1 tablespoon of oil for 1 to 2 minutes. Push the carrots off to the side, add the soy sauce mixture, and bring the sauce to a boil. Then add the beef or tofu to the pan and coat with the sauce. Cook 1 to 2 minutes more, until the sauce thickens. Garnish with scallions and serve immediately.
  

With beef:

Calories: 457, Carbohydrate: 28 g, Protein: 39 g, Total Fat: 20 g, Saturated Fat: 4 g, Sodium: 445 mg, Fiber: 3.5 g

With tofu:

Calories: 303, Carbohydrate: 31 g, Protein: 12 g, Total Fat: 14 g, Saturated Fat: 1 g, Sodium: 355 mg, Fiber: 4 g

Sesame Beef with Broccoli

Another family favorite. I always make sure the skillet is very hot before adding the slices of beef so it’s seared properly and stays juicy.

Prep:

30 minutes

Total:

30 minutes

Yield:

Serves 4

• 2 teaspoons reduced-sodium soy sauce
  
• 1 teaspoon granulated sugar
  
• 1 teaspoon cornstarch
  
• 1 clove garlic, minced
  
• ¾ pound boneless sirloin, cut across the grain into ¼-inch-thick slices
  

SAUCE

• ½ cup
  carrot puree
  
• 2 cups low-fat, reduced-sodium beef broth
  
• 1 tablespoon reduced-sodium soy sauce
  
• 2 teaspoons cornstarch
  
• 2 teaspoons sesame oil
  
• ½-inch piece fresh ginger, peeled and minced
  
• 2 cloves garlic, minced
  

• 1 tablespoon olive oil
  
• 1 pound broccoli, cut into florets, the stems peeled and cut into ½-inch-thick sticks
  
• ½ cup water
  
• 1 cup short-grain brown rice, cooked according to the package instructions (makes 4 cups)
  

• 1.
  In a small bowl, stir together the soy sauce, sugar, cornstarch, and garlic. Add the beef and let it marinate for 20 minutes.
  
• 2.
  Make the sauce. In a small bowl, whisk the puree, broth, soy sauce, cornstarch, sesame oil, ginger, and garlic.
  
• 3.
  In a large skillet, warm the olive oil over high heat. When the pan is hot, add the beef and marinade. Cook 1 to 2 minutes, until the beef is well seared and no longer pink on the outside, stirring 3 or 4 times. Remove the meat and transfer to a bowl or plate. Reduce the heat to medium and add the broccoli to the pan. Cook 4 to 5 minutes, stirring occasionally.
  
• 4.
  Add the water and cover, cooking 2 to 3 minutes more, until the broccoli is tender but crisp. Pour the sauce over the broccoli. Cook 2 to 3 minutes more, until the sauce thickens. Return the beef to the pan and stir well until combined. Serve immediately with the prepared rice.
  

Calories: 424, Carbohydrate: 52 g, Protein: 27 g, Total Fat: 12 g, Saturated Fat: 2.5 g, Sodium: 550 mg, Fiber: 6 g