100 Healthy Recipes
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Ingredients
- 1 onion, yellow
- 1 garlic clove
- 1 pounds beef, sirloin, ground, extra lean
- 1 cups tomato sauce, no added salt
- 1/8 teaspoons Worcestershire sauce
- 1/8 teaspoons cinnamon, ground
- 1 teaspoons vinegar, apple cider
- 4 1/2 teaspoons chili powder
- 1/8 teaspoons cayenne pepper, ground
- 1/8 teaspoons black pepper
- 8 ounces spaghetti, cooked
- 2 ounces cheddar cheese, low-fat
- 1 cups kidney beans (cooked from dry or canned without salt)
- 12 olives, black
- 4 tablespoons green onion, chopped
Preparation:
- Peel onion and garlic; chop onion and mince garlic. Brown beef, onion and garlic in a large non-stick skillet over medium-high heat.
- Place meat mixture in a large saucpan and stir in the tomato sauce, Worcestershire sauce, cinnamon, vinegar, chili powder, cayenne pepper, and black pepper. Simmer, uncovered, over low heat for 1 hour.
- When meat mixture has about 20 minutes of cooking time left, bring a large saucepan of water to a boil over high heat. Add pasta and cook for 8 to 10 minutes or until al dente; drain and set aside.
- Dividing evenly among 4 serving plates, serve meat mixture over cooked spaghetti and top with cheese, beans (drained), olives (chopped) and green onion (chopped).
Diet Exchange
| Other Carbohydrates |
0.0 |
| Very Lean Meat |
0.0 |
| Fat |
0.5 |
| Milk | 0.0 |
| Vegetable |
0.5 |
| Fruit | 0.0 |
| Lean Meat |
3.0 |
| Bread/Starch |
3.5 |
Nutrition Information
| Amount Per Serving |
| Calories |
500 |
| Calories from Fat | 90 |
| Total Fat | 10g |
| Saturated Fat | 3g |
| Cholesterol | 65mg |
| Sodium | 330mg |
| Total Carbohydrate |
64g |
| Dietary Fiber | 8g |
| Sugars | 3g |
| Protein |
39g |
| Vitamin A | 30% |
| Vitamin C | 25% |
| Calcium | 10% |
| Iron | 35% |