[compulut]

Here's one for everyone that likes eating foods cooked at home, but doesn't like cooking - anywhere - and has nobody there to cook for them.

1.5 Lbs Lean Ground Beef (92% fat free)
1 T Olive Oil
2 Cloves Garlic
1 Yellow or White Onion
1 Can (6oz) Tomato Paste
1 Can (16oz) Tomato Sauce
1 Can (12oz) Diced tomatoes
1 Can (12oz) Ro-Tel (diced tomatoes, onions & chillis)

1) Mince Garlic
2) Dice Onion
3) Sweat onions in olive oil, in large, thick, non-stick skillet over Med-High Heat
4) Once translucent, add in garlic & reduce heat to Med
5) Once Garlic releases aroma, add ground beef
6) Break up beef with wooden spoon, mixing in the onion & garlic until beef is browned through (You can drain the liquids at this point, but beef that lean won't have much fat - it's up to you)
7) Add the tomato paste & stir in to combine. Turn the heat back to med-high & keep stirring until you smell the sugars in the paste begin to carmelize.
8) Add the sauce, diced tomatoes & RoTel & stir to combine. Lower heat to a simmer & stir occassionally to keep from sticking to bottom of pan.

Everything is cooked at this point, so you can serve right away. The longer you simmer, the more the flavors mingle. You can parse this into 6-12 servings, depending on the portion sizes you consume at a sitting. It freezes wonderfully, but I recommend freezing in serving size portions, in air tight containers, with plastic wrap pressed on top - No air, no freezer burn. Use within 6 months (Mine never lasts more than a week or so, because I eat it at least 2 x per week.)

At 6 servings per recipe, it breaks down like this:
Prot = 26g
Carb = 24g (fiber = 2g, sugars = 8g)
Fat = 10g (sat = 2, trans = 0)

I would recommend low sodium versions for all canned goods.

This serves great with whole wheat pasta (during bulking) and Spaghetti Squash (during cutting). I would pair with salads, or add vegetables to the sauce, to improve the vitamin profile. Oddly, it appears as though the amino acid profile is lacking, but at least the Glycemic Load is very low.

(Wheat garlic rolls to come soon - The best I have ever eaten. They are wicked on the diet though. Reserve for a cheat day, or diet break!)

[lil_big_junior]

nice

[YM123]

looks good