A good source of protein for family meals is lean meat. Many believe that they need to eliminate meat from their diet to stay fit; however the nutrients and protein that lean meat provides fuels families with energy. Lean meat, such as Laura’s Lean Beef, can easily be added to the recipes many are already making. Laura’s is popular as it is a healthy choice because it’s natural, low fat beef, raised humanely on a vegetarian diet without the use of antibiotics or hormones, that is full of flavor.
1 pound Laura’s 92% Lean Ground Beef or 96% Lean Ground Round
1 cup chopped onion
2 garlic cloves, chopped
1 (14.5-ounce) can diced tomatoes with green pepper and onion, undrained
1 (1-pound) package frozen mixed vegetables, thawed
1/2 cup fat-free, low-salt beef broth
2 teaspoons dried Italian seasoning
1 teaspoon kosher salt, divided
1/2 teaspoon freshly ground pepper, divided
1 1/2 pounds baking potatoes, peeled and cubed
1/3 cup 2% reduced-fat milk
Prep time: 15 minutes
Cook time: 45 minutes
1. Preheat oven to 375°F. Cook beef, onion and garlic in a large Dutch oven over medium heat until beef is browned; drain. Stir in tomatoes, vegetables, broth, Italian seasoning, 1/2 teaspoon salt and 1/4 teaspoon pepper; bring to a boil. Cover, reduce heat and simmer 10 to 15 minutes, stirring frequently. Spoon beef mixture into a 2 1/2 quart casserole dish coated with cooking spray.
2. Meanwhile, place potatoes in a large saucepan, cover with water, and bring to a boil. Reduce heat and simmer, uncovered, 15 minutes or until very tender. Drain well and return potato to pan; mash well. Add milk, remaining salt and pepper, mixing until smooth. Spread mashed potatoes over meat mixture and bake for 20 minutes or until thoroughly heated.
3. Preheat broiler. Broil casserole 5 minutes or until potatoes are browned.
Makes 4 to 6 servings.
Nutritional Analysis Per Serving using 92% Lean Ground Beef:
CALORIES 442.62 (15% from fat)
FAT 7.57g (sat 0.35g)
Using 96% Lean Ground Round:
CALORIES 429.12 (9% from fat)
FAT 4.53g (sat 0.35g)
*Recipe and image courtesy of Laura’s Lean Beef.*