Tonight I was in the mood for some comfort food…. something with rich gravy, beef and lots of vegetables.
Chuck bought a pound of extra lean ground beef (96% lean); I cooked it up in a nonstick pan with no oil, a little garlic sea salt, black pepper and diced onion. (600 calories in the entire pound).
I portioned out the cooked beef into two baking dishes – not to self, one pound of extra lean beef cooks up to about 10 1/2 ounces of cooked, seasoned beef. 5 1/4 ounces per dish or 300 calories.
I added 3 ounces of frozen mixed peas, carrots, corn and green beans to each dish. (60 calories each).
I mixed in one cup of Swanson Beef Gravy (it’s thickened without flour) 1/4 cup has only 15 calories.
After mixing everything in I topped it off with a cup of mashed cauliflower. I cheated and used Green Giant frozen because we didn’t have any fresh and was working on dinner after work. It had slightly more calories than fresh at 160 calories per cup.
I topped it off with a sprinkle of paprika and some grated Parmesan cheese (about 20 calories).
All in we’re a 600 calories for a huge portion that was really filling.