Beef

Creole Beef Liver

[expand title=’Ingredients’]1/2 c. diced onions
1/2 c. chopped green bell pepper
1 c. canned tomatoes
1/4 tsp. salt
1/8 tsp. ground cumin
1 to 2 tbsp. water
12 oz. beef liver[/expand]

Preparation:
Cook onions in medium saucepan, that has been sprayed with Pam, until lightly browned. Add green pepper, cook 2 minutes, add 1 to 2 tablespoons water, if needed to thin sauce. Spray rack of broiling pan with Pam. Broil liver about 3 minutes or until top is browned, turn and broil for 3 minutes more. Slice liver very thin and add tomato mixture. Heat 2 minutes and serve. (Divide evenly into 2 servings.) Single serving = 4 ounces protein, 1 cup vegetable.

Porcupine Meatballs

[expand title=’Ingredients’]8 oz. lean ground beef
1/3 c. uncooked white rice
1 1/2 tbsp. onion, minced
1/4 tsp. pepper
1/8 tsp. paprika
1/8 tsp. oregano
1 c. tomato sauce (low sodium)
1 1/2 c. water[/expand]

Preparation:
Mix meat, rice, onion and seasonings until well blended. Form into 6 equal meatballs. Place rack in pressure cooker. Pour tomato sauce and water into cooker. Add meatballs on top of rack. Secure cover and make sure gauge is in place; bring cooker to pressure according to instructions then time cooker for 123 minutes. Remove cooker from heat and let pressure drop of its own accord. Serving size: 2 meatballs. Calories: 244. Protein: 17 grams. Fat: 10 grams. Cholesterol: 47 mg. Sodium: 493 mg.

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