The Perfect Burger

I found this recipe several years ago on www.Food.com and it has been my "go to" burger recipe from then on out. The recipe is pretty basic without any flavor add-ins... just a juicy delicious burger. I have experimented with some of the suggested flavor add-ins and some of them are really tasty such as BBQ sauce, teriyaki sauce, cajun seasoning, sour cream, fresh herbs, diced jalapenos, sesame oil and more! If you decide to use any of them, don't forget to count them towards your condiments or healthy fats. Also, if you choose one of the healthy fats, you will have to choose a leaner ground beef. I used 93% lean ground beef, so no healthy fat is required.

Here is the original recipe, if you want to check out some of their flavor add-ins.

The Perfect Burger

I think the important part to remember when making a great burger is to loosely make the patties. Handle the meat as little as possible. Don't keep squishing and patting the meat together. This helps make them juicier!

Also when grilling, do not press the burgers down with a spatula. My husband thinks he is the number one grill master and he does this all the time! I constantly have to tell him he is letting all the wonderful juices escape when he does that! One more thing... don't flip the burgers frequently; just one time only. Be kind to your burgers and they will turn out wonderful! I absolutely hate dry burgers! Don't you?

I made the basic recipe for my burgers, but I did top it off with a tablespoon of Guy's Smokey Garlic BBQ sauce. This is one of my favorite sugar free BBQ sauce that I get from www.Netrition.com. I use it a lot on grilled chicken or hamburgers. Guy's BBQ sauce comes in 4 flavors: Original, Smokey Bacon, Smokey Garlic and Spicy. I have tried all 4 and all of them are excellent!

A very close second is G Hughes Smokehouse Sugar Free Hickory BBQ sauce, which you can find at Wal-mart. They also come in 4 flavors: Maple Brown, Original, Hickory, and Honey. I have only tried 2 out of the 4 flavors which were Hickory and Maple Brown. The Hickory was pretty darn good, but their Maple Brown BBQ sauce? Blech... I had to toss it. It did not taste like Maple at all. I just didn't enjoy it and I won't be getting it again. Everyone has their own opinions and different taste buds so if you try it, let me know what you think of it!

The Perfect Burger

Slightly adapted from www.Food.com

Ingredients:

1 1/2 lbs 93% lean ground beef

1 egg

1 tsp prepared mustard (1/3 Condiment)

1 tsp worcestershire sauce (2 Condiments)

1/4 tsp garlic powder (1/2 Condiment)

1/4 tsp onion powder (1/2 Condiment)

1/2 tsp salt (2 Condiments)

1/2 tsp black pepper (1 Condiment)

Directions:

Lightly oil the grill and heat the grill to medium.

Whisk egg with next five ingredients in a medium bowl.

Crumble in beef and use your hands or a fork to gently mix together.

Handle the meat as little as possible. 

The more you work it, the tougher it gets.

Gently shape (don't firmly press) mixture into burgers about 3/4 inch thick.

Using your thumb, make a shallow depression in the center of each burger 

to prevent puffing up during cooking.

Place burgers on the grill and close the lid. 

Grill until no longer pink inside, turning once, about 6 to 8 minutes per side.

An instant read thermometer should read 160 F.

Don't abuse your burger by pressing with a spatula, 

pricking with a fork, or turning frequently as precious juices will be lost!

4 Servings with 1 Lean and 1.5 Condiments per serving

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Sandy's Kitchen

BBQ Beef Stuffed Peppers

Ground beef mixed with bbq sauce, grated cauliflower, diced tomatoes topped with melted cheddar cheese all stuffed in a sweet bell pepper makes a yummy family friendly meal!

When I was barely a teenager, I came across a recipe in one of the many cookbooks that my Dad owned. I guess you could say my love for cooking came from my father. He was in the Air Force so he really didn't have much time to cook during the weekdays, but the weekends were his time to unwind and well... cook. Don't get me wrong... my mother was and still is a good cook, but I always remembered the weekends belonging to Dad. I have lots of great memories of weekend family shenanigans.

The recipe I had found in one of his cookbooks was an easy one made with only a few ingredients. It was called Barbecue Cups. They were absolutely delicious, yet so simple. It consisted of ground beef mixed with barbecue sauce and then stuffed into a muffin cup. Each muffin cup was lined with a refrigerated biscuit. They were topped with shredded cheese and placed in the oven. That's it! I told you they were easy. 

Biscuits are mighty tasty, but peppers work just as well. I just needed to find something that could hold the meat mixture, yet still taste great. I personally like the taste of sweet red peppers. I love them raw, roasted, grilled, etc... Either way, they taste delicious! You don't even have to use red peppers. Use and color you like. I don't discriminate! They are all yummy to me!

This recipe makes two Lean and Green meals, but feel free to double or triple the recipe if you have a large family or if you want more left overs!

Start off by cutting the tops off the peppers and getting rid of the seeds and membranes.

Then boil the peppers in a large pot of water for only 5 minutes. It helps soften the peppers so you don't have to spend so much time baking.

Measure out 7.5 ounces of cooked lean ground beef. Use a food scale! It is one of those gadgets you should own for portion control. You don't want to cheat yourself of any food you may be missing or vice versa... getting too much of a certain food. It just makes measuring simpler. Set aside the ground beef.

Next, measure out 1/2 a cup of riced cauliflower. Riced cauliflower is a great alternative to rice so it works great in this recipe. You can always grate your own cauliflower, but purchasing it already done is so much easier and saves some time!

Cover the bowl of riced cauliflower with clear plastic wrap or place a plate over the bowl. Microwave a few minutes until the cauliflower is tender. No need to add anything, but I have seen some people add a little bit of oil to the cauliflower. It really doesn't need it, but if you ever need that extra healthy fat, then adding it would be a great way to get it in.

Add the cooked cauliflower to the ground beef.

Then add the drained Italian diced tomatoes.

I added Stacey Hawkin's Honey BBQ Seasoning. It is delicious and it enhances the flavor of the meat mixture. If you don't already have it, you can purchase it HERE. It has quickly become a favorite of mine.

If you do not have the Honey BBQ Seasoning, don't fret! You can use any combination of your favorite seasonings. Just make sure you do not exceed two condiments total.

Now you are going to add the barbecue sauce! I found this sugar free barbecue sauce at Wal-mart. I have to say... considering it is sugar free... it is pretty darn good! My husband who hates sugar free anything actually likes this one. It comes in a variety of flavors too!

Mix all of the ingredients together until everything is combined.

Stuff the meat mixture in the cooked peppers. Cover with aluminum foil and bake for about 30 minutes.

Uncover and sprinkle 1/4 cup of cheddar cheese on each pepper.

Bake for about 5 more minutes or until the cheese is melted.

Look at all that melted cheese! Don't they look heavenly? Enjoy!

BBQ Beef Stuffed Peppers

Ingredients:

2 Sweet Bell Peppers (4 Greens)

7.50 ounces 93% Lean Ground Beef, cooked (1 1/2 Leans)

1/2 cup 2% Cheddar Cheese, shredded (1/2 Lean)

1/2 cup raw grated Cauliflower (1 Green)

1/2 cup Italian diced Tomatoes, drained (1 Green)

1/4 cup G Hughes Smokehouse Sugar Free BBQ Sauce (4 Condiments)

* 1 tsp Stacey Hawkins Honey BBQ Seasoning (2 Condiments)

Directions:

Preheat oven to 350 degrees.

Cut the tops off both peppers. Discard the seeds and membranes.

Boil a large pot of water over medium-high heat. Add the peppers and cook for about 5 minutes or until slightly tender. Remove the peppers from the water and place the peppers upside down on a plate to drain the water. Set aside.

Put the grated cauliflower in a small bowl. Cover the bowl tightly with plastic wrap or you can place a plate over the top of the bowl. Microwave on high for about 2 minutes or until the cauliflower is tender. Set aside.

Combine cooked ground beef, cooked cauliflower, diced tomatoes, BBQ sauce and seasonings of choice in a large bowl. Evenly divide meat mixture between the two cooked peppers.

Cover with foil and bake for 30 minutes. Remove foil and sprinkle 1/4 cup of cheese on each pepper. Bake uncovered for 5 more minutes or until cheese is melted. One stuffed pepper is one full Lean and Green Meal.

*If you do not have Stacey Hawkin's Honey BBQ Seasoning, you can use any combination of seasonings of your choice. Just make sure the total number of condiments does not exceed a total amount of 2 Condiments.

Makes 2 Servings

Per serving:

1 Lean, 3 Greens, and 3 Condiments

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Sandy's Kitchen

Slow Cooker Beef and Kabocha Stew

Nothing is better on a very cold day than a hot, comforting, homemade bowl of soup or stew! It isn't quite cold here in Vegas yet, but trust me... it does get cold here! Maybe not as cold as the Northern states, but coming from a girl who has only lived in the South most of her life (well... except for the few years I lived in Colorado), it gets pretty darn cold in my opinion. Now... you don't have to have soup only on cold days, but it sure does help keep your body warm and toasty all the way down to your toesies!

One of my favorite soups is a rich, hearty beef stew that is full of flavor. I love making my beef stew with lots of white potatoes, sweet potatoes, and carrots. Those ingredients have a lot of carbs in large quantities so I decided to try kabocha squash instead of the starchier white and sweet potatoes.

Kabocha squash is a winter squash, also commonly known as Japanese pumpkin. It has a deep, rich, sweet flavor with a fluffy chestnut texture . It is a cross between a pumpkin and sweet potato but it can also be compared to an acorn or butternut squash.

I will not lie. Cutting into one of these suckers is not easy. It has hard thick skin that can be difficult to cut. I actually dread cutting these up because yes... I would like to keep my fingers. All 10 of them!

Cut the kabocha squash in half with a large sharp knife. I stick the knife in the middle of the squash and work my way around until I have two parts.

Once I have them cut in half, I scoop out the goop and seeds.

I cut each half into 4 or 5 wedges. It really depends on how big your squash is and how big you want the wedges. Then laying each piece flat, I cut the skin off with a knife.

Cut the peeled wedges into chunks.

Add the beef stew meat and kabocha squash to a slow cooker. Then add tomato sauce.

Add your beef broth to the mixture. I chose to use 3 cups of broth and it was plenty of liquid for me. Some like more liquid in their stews. If that is the case, add 4 cups instead of 3 cups of beef broth.

Add Italian seasoning, garlic powder, salt and pepper if desired. As you can tell, the marinara sauce and Italian seasoning will give this stew an Italian spin. 

Another great spice to use in place of  the Italian seasoning is Stacey Hawkins Viva Italiano Blend. It tastes delicious in tomato based soups such as this one! You can purchase this spice on Stacey's website, www.StaceyHawkinsShop.com. I need to order more because I am all out! 

Give it a good stir!

Cook 7 hours on Low or 4 to 5 hours on High. That's it!

When you serve this beef stew to your family, they will think you slaved all day in the kitchen! That is why I love slow cooker recipes! You can have delicious meals without spending all day cooking! Enjoy!

Slow Cooker Beef and Kabocha Stew

Ingredients:

28 oz raw Beef Stew Meat (4 Leans)

4 cups Kabocha Squash (8 Greens)

3 cups low sodium Beef Broth (3 Condiments)

2 cups Great Value Italian diced tomatoes, blended (4 Greens)

1 tsp Garlic Powder (2 Condiments)

1 tsp Italian Seasoning (2 Condiments)

Salt and Pepper to taste, but don't forget to count them as Condiments!

Directions:

Combine all ingredients in a slow cooker.

Cook on Low for 7 hours or High for 4 to 5 hours.

4 Servings with 1 Lean, 3 Greens, and 1.75 Condiments per Serving

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Sandy's Kitchen

Mexican Mac and Cheese (Cauliflower)

Nothing beats comfort food like mac and cheese! I absolutely love mac and cheese, but I don't love all the carbs and calories that come with it! Those I can definitely live without! This recipe is a great alternative to traditional mac and cheese and it tastes pretty darn good if I do say so myself. You still get the same great taste from the gooey cheese sauce, but without the starch from pasta. 

I gave this mac and cheese a little kick by adding some green chilies, green peppers and taco seasoned ground beef. Mexican Mac and Cheese! Sometimes you need to add a little variety to your meals!

And why did I need comfort food on this very day? Not that I needed a reason to make comfort food, but if I had a reason, it just might make me feel better. Okay... probably not, since this dish is totally on plan and I have no guilt whatsoever in devouring it because yes... that is what I did. Not a morsel left on my plate. It just felt like I was cheating, even though I wasn't.

Now this is what I saw outside in my backyard! A cloudy rainy day in Vegas screams comfort food!

Not only was it raining, but there was hail! In the month of May! Now if that doesn't scream comfort food, then I don't know what does.

I cut up the cauliflower into small bite size pieces and cooked them until tender. You can use frozen or fresh cauliflower for this recipe, but I used fresh.

I added canned green chilies, green peppers and jalapenos to the cauliflower, but feel free to use red peppers instead of the green for extra color.

Then add taco seasoned ground beef.

Stir it up and set aside because it is time to make the best part! The cheese sauce!

Add all the ingredients for the sauce and stir until smooth.

Pour the sauce over the cauliflower and ground beef mixture.

Give it a good stir and make sure all the bits and pieces are coated with the cheese sauce. You wouldn't want any piece to feel left out!

Pour it into a casserole dish.

Sprinkle the rest of the cheese on top and pop it in the oven for about 15 minutes or until the cheese is melted. Enjoy!

Mexican Mac and Cheese

Ingredients:

7.5 oz cooked 93% lean ground beef, fat drained (1 1/2 Leans)

2 tsp low sodium taco seasoning mix (4 Condiments)

5 cups cooked cauliflower, cut into small florets (10 Greens)

1/2 cup chopped green chilies (1 Green)

1/2 cup green or red peppers, diced (1 Green)
1 oz pickled jalapenos, chopped (1 Optional Snack)

For the sauce:

1 cup unsweetened cashew milk (1 Condiment)

4 tbsp or 2 oz reduced fat cream cheese (4 Condiments)

1 tsp dijon mustard (1 Condiment)

1 tbsp Kraft reduced fat grated parmesan cheese (1/2 Condiment)

1/4 tsp garlic powder (1/2 Condiment)

1 1/2 cups shredded reduced fat Mexican or sharp cheddar cheese (1 1/2 Leans)

Topping:

1 cup shredded reduced fat Mexican or sharp cheddar cheese (1 Lean)

Directions:

Preheat oven to 375 degrees. Spray a 9 inch square casserole dish lightly with cooking spray.

Combine cooked ground beef with taco seasoning mix and 3 tbsp of water in a small skillet. Heat over medium high heat. Cook until sauce thickens, about 4 to 5 minutes stirring occasionally.

In a large bowl, combine seasoned ground beef, cauliflower pieces, green chilies, green or red peppers and jalapenos. Set aside.

Pour cashew milk into a medium sized sauce pan over medium-low heat. Add the cream cheese, dijon mustard, parmesan cheese, and garlic powder. Stir until combined and cream cheese is melted. Add 1 1/2 cups cheese. Continue cooking until cheese is melted and sauce is nice and smooth, about 2 minutes.

Pour the cheese sauce over the cauliflower beef mixture and stir until everything is coated with the cheese sauce. Pour mixture into a prepared dish. Sprinkle 1 cup of cheese over the top. Bake for about 15 minutes or until cheese is melted. Divide into 4 equal portions.

4 Servings with 
1 Lean, 3 Greens, 2.75 Condiments and 1/4 Optional Snack per serving

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Sandy's Kitchen

Mexican Ground Beef Casserole

I am so excited to share this recipe with you guys! Both the hubs and I approve and that says a lot considering hubby loves his whole wheat pasta! In the past, I would have normally made this dish with pasta, but spaghetti squash works really well for this dish. If you haven't tried spaghetti squash yet, then you don't know what you are missing! It has a nice slight crunch and packed with nutrients, but it does resemble spaghetti noodles, hence the name, "spaghetti" squash. I don't think you will miss pasta, once you try this dish. If you need a tutorial on how to prepare spaghetti squash using a microwave, you can go HERE.

I also substituted Greek yogurt for sour cream which is often found with Mexican dishes. Greek yogurt is so versatile because it can be a healthier substitute for sour cream, mayonnaise and even butter! It helps make dishes thick and creamy without adding all the calories. You gotta love that!

This casserole does freeze well so that is a plus in my book. You got to love those make ahead freezer meals, especially for those busy week nights! It will definitely be a meal found in my freezer.

Yummy comfort food and the perfect dish if you are craving Mexican!

Substituting Greek yogurt for sour cream helps lighten this dish without skimping on flavor! The sauce is a blend of Greek yogurt, enchilada sauce, with a little bit of chili powder to give it extra kick.

Adding the chopped green pepper while the ground beef is cooking softens them up some and gives the beef more flavor.

Rotel tomatoes also help add more zest to the meat with it's perfect blend of tomatoes, green chili peppers and spices. Love this stuff in my Mexican dishes.

Look at that color! Christmas anyone? :)

Drain all the fat and liquids from the eat using a strainer. Return the meat back to the skillet and add the yummy sauce you prepared earlier. Stir until all the lumps from the cream cheese disappear and the sauce becomes smooth.

Next add the spaghetti squash and give it a good stir. Pour the mixture into a casserole dish.

Top with cheese and bake until the cheese is melted. Delicious!

Mexican Ground Beef Casserole

Ingredients:

4 1/2 cups spaghetti squash, cooked (9 Greens)

1 can Rotel tomatoes (2 1/2 Greens)

1/4 cup green pepper, chopped (1/2 Green)

1.25 pounds 93% lean ground beef (3 Leans)

2/3 cup shredded 2% reduced fat Mexican style cheese (2/3 Lean)

1/2 cup 2% plain Fage Greek yogurt (1/3 Lean)

1/2 cup red enchilada sauce (8 Condiments)

3 tbsp reduced fat cream cheese (3 Condiments)

1/2 tsp chili powder (1 Condiment)

Directions:

Preheat oven to 350 degrees. 

In a medium sized bowl, combine enchilada sauce, Greek yogurt, cream cheese, and chili powder. Stir until combined. It is okay if the mixture is a little lumpy from the cream cheese. The cream cheese will eventually melt when combined with the warm ground beef and spaghetti squash. Set aside.

Over medium high heat, add ground beef, chopped green peppers, and can of Rotel tomatoes to a large skillet. Cook until ground beef is no longer pink and green pepper is tender. Drain meat of all fat and liquid.

Add spaghetti squash and enchilada sauce mixture to the ground beef. Stir until everything is combined.

Pour the mixture into a casserole dish. I used a deep 9 inch square casserole dish. Top with Mexican style cheese. Bake for about 25 minutes or until cheese is melted.

Makes 4 Servings

Each serving provides

1 Lean, 3 Greens, and 3 Condiments

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Sandy's Kitchen