Servings: 7-8 You’ll need: 3 pounds lean ground beef or turkey 1 Tbsp. minced garlic 2 cups Italian-style bread crumbs 3 large eggs 1 tsp. salt 1-1/2 tsp. pepper 3-1/2 cups (28 oz.) spaghetti sauce 1 pkg. whole wheat spaghetti (cooked al dente, mix in about 2 tsp. olive oil* and kept warm) 3-4 tsp. olive oil* 7-8 Tbsp. Parmesan cheese Preheat oven to 350 degrees F (175 degrees C). Lightly grease 1-2 10×15 inch jelly-roll pan/s with about 2 tsp. olive oil. In a large mixing bowl, combine ground beef, minced garlic, Italian bread crumbs and salt and pepper. Mix thoroughly. Scoop and shape the meat mixture into 1-1/2″ balls. Place in the prepared pan and bake in a preheated oven for 30-45 minutes, or until baked meatballs are browned and cooked thoroughly. In a large pot over high heat, bring the spaghetti sauce to a boil and add baked meatballs. Reduce heat and simmer on low heat, stirring occasionally, for about 1-2 hours. Serve at least 2-3 meatballs and 1/2 cup spaghetti sauce over pre-cooked whole wheat spaghetti and top with about 1 Tbsp. grated Parmesan cheese. Karen’s Note: For high fiber use Whole Wheat Spaghetti either thin or regular. You can use Whole Grain Spaghetti, but keep in mind that in most cases “whole grain” pasta does not have nearly as much high fiber as “whole wheat” pasta.
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This wonderful recipe is from a school friend of mine. It is a Shredded Italian Beef (or Italian Pot Roast) given to me by John Armato. A recipe handed down to him from Lenore Messina to Millie Armato to John Armato…Enjoy! 3 – 4 lb. rump roast, trimmed of all visible fat 2 pkgs. Good Seasoning Italian dressing mix-1 “zesty” and 1 regular 1 16 oz. jar pepperoncini peppers, undrained 1 beef bouillon cube dissolved in 2 cups boiling water 1 large yellow sweet or Vidalia onion, sliced 6 medium russet or Yukon potatoes, peeled and chunked 2-3 carrots, peeled and cut into discs or use 1/2 c. baby carrots 1-1/2 Tbsp. garlic, minced 1-1/2 c. red wine (optional) 1-1/2 c. canned green beans, drained (optional) 1 cup sliced fresh button mushrooms (optional) Put all ingredients in CrockPot (Slow Cooker) in order listed, except for (optional|) green beans and mushrooms. Cover and cook on high for approximately 8 hours or low for approx. 14 hours. Add optional green beans and sliced mushrooms the last 2 hours of cooking.* After the slow cooking, the meat will fall apart at the touch of a fork, while shredding or slicing easily. Serve on Italian rolls with a side of the broth for dipping a la a French Dip, or simply pile on a plate for forkfuls of goodness. Note from John: This is the basic recipe. Variations are endless. I’ve added onions, fresh garlic, carrots, mushrooms and small Yukon gold potatoes with great success. Add those or similarly hearty veggies from the start. *More delicate veggies such as (optional) green beans may be best added part way through the cooking to keep them from becoming too “mushy”. Also, a cup or so of red wine gives the broth an even richer flavor. The pepperoncini peppers and zesty dressing mix give the roast a spicy edge. Go easy on the peppers/juice or try 2 regular dressing packets instead of 1 zesty and 1 regular to make it milder. This is a fantastically simple recipe and absolutely delicious. The interplay of the pepperoncini’s vinegary bite and the spices in the dressing mixes keep the flavor alive and tingling on your tongue well after each bite. Many thanks to Lenore (now “Aunt CrockPot” to me) for the recipe, and mom for giving me it’s first taste. Karen’s Note: This is definitely comfort food all the way and though it isn’t low in fats, sodium or carbohydrates, I believe this to be a good food if portioned correctly into regular sized portions and not eaten all at once. Make it over the weekend and enjoy reheating and serving it right out of the fridge the following week. Thank you, John, for such a wonderful family recipe! Karen’s Italian Meat Lasagna is actually a leaner and lower fat way to make this great main dish! Preparation time to make it is about the same time as baking it. This Italian Meat Lasagna is worth every bit of time and effort to make and eat to enjoy this delicious homemade baked main dish. Servings: 9 large or 12 med. size servings You’ll need: 1 lb. lean ground chuck 2 Tbsp. olive oil (or use olive oil cooking spray) 2 tsp. garlic powder 2 tsp. onion powder 2 tsp. chopped (fresh) basil leaves, or dried flakes 1 tsp. table salt (optional) 1/4 tsp black pepper 1-1/2 cups spaghetti sauce 9-12 dry lasagna noodles 1/4 cup grated Parmesan cheese 3/4 cup part-skim mozzarella cheese, shredded 1/2 cup fat free ricotta cheese Olive or canola oil cooking spray Cook lasagna noodles according to package directions. Using two forks or tongs; drape noodles over the edge of a lightly sprayed pan or large greased plate to allow to cool, until ready to use. In a Dutch oven add olive oil or coat with cooking spray and crumbled meat with garlic powder, onion powder, basil, salt (optional) and pepper. Stir continually, brown the crumbled/seasoned meat fully and then drain in a colander if necessary. Set cooked meat aside to cool. Preheat oven to 375°F. Spoon 1/2 cup of spaghetti sauce into bottom of a 9 x 13-inch glass baking dish, already lightly sprayed with olive or canola oil cooking spray. Place three noodles over sauce. Top with 1/2 cup of sauce, 1/2 of vegetables, 1/2 of the ricotta cheese (spreading out 1/2 tsp. dollops), 2 tablespoons of Parmesan cheese and 1/4 cup of mozzarella cheese. Repeat above layers, then top with remaining 3 noodles, sauce and cheese. Cover dish with aluminum foil. Bake until bubbly, about 45-60 minutes, until a knife inserted in the center is hot to the touch. Remove foil and allow to sit for about 10 min., before slicing into 9-12 servings. Karen’s Note: This Italian Meat lasagna can sit 3-4 days in the fridge or up to 6 months in the freezer if covered with plastic wrap, but make sure to remove the plastic wrap and cover with foil prior to cooking. A frozen lasagna will need to thaw in refrigerator for at least a day prior to cooking it as well. |
Karen VerduscoAlways reinventing myself by creating new recipes or craft ideas. All photos are genuine. Please send me an email or recipe you liked or tried. Categories
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