These three basic ingredients will yield three fast, low-cal meals, in other words—no more excuses for ordering in. The Ingredients: 95% Lean Ground Beef Canned Black Beans Canned Tomatoes The Meal Plans: 1) Beef ‘n’ Bean Bowl What Else You Need: Cumin, salt, pepper, diced zucchini, cooked rice, shredded cheese Make It: In a large skillet, cook ½ lb 95% lean ground beef, breaking it into small pieces. Add ½ tsp ground cumin, ¼ tsp salt, and fresh ground black pepper to taste. Remove meat from pan and set aside. Add ½ cup black beans and 1 cup diced zucchini to pan, and cook for about 2 minutes. Add 1 cup undrained canned tomatoes, bring to a simmer, and cook for about 3 minutes. Toss meat and vegetable mixture with 2 cups cooked rice. Top with a bit of reduced-fat shredded cheese if desired. Serves 2 Nutritional Breakdown: 479 calories, 32g protein, 70g carbs, 7g fat, 6g fiber 2) Tostada Pizzas What Else You Need: canned or frozen corn, pepperjack cheese, whole-wheat tortillas Make It: In a large skillet, cook ½ lb 95% lean ground beef, breaking it into small pieces. Add 1 cup drained, diced tomatoes with jalapeños and ½ cup corn. In a small bowl, mash ½ cup canned, drained black beans. Melt ¼ cup reduced-fat pepper jack cheese on each of two 7-inch whole-wheat tortillas. Spread an equal amount of mashed beans on each toasted tortilla. Top with equal amounts of warm beef and tomato mixture. Serves 2 Nutritional Breakdown: 414 calories, 36g protein, 45g carbs, 11g fat, 9g fiber 3) Mexican-Style Chile What Else You Need: salt, pepper, olive oil, garlic, onion, cloves, cumin, oregano, unsweetened cocoa powder Make It: In a large saucepan, cook ½ lb 95% lean ground beef, breaking it into small pieces. Drain meat, remove it from pan, season with salt and fresh ground black pepper, and reserve. Add 1 tbsp olive oil to pan and sauté1 tsp each minced garlic and cloves, and½ chopped onion, until soft, about 5 minutes. Add meat to pan. Add ½ tsp each ground cumin and dried oregano; 1 cup each canned, undrained tomatoes and canned, drained black beans; and1½ tsp unsweetened cocoa powder. Heat to boiling. Reduce heat and simmer 10 to 15 minutes. Serves 2 Nutritional Breakdown: 343 calories, 31g protein, 25g carbs, 13g fat, 9g fiber
These three basic ingredients will yield three fast, low-cal meals.