1 tablespoon olive or Canola oil
1 pound lean ground beef, chicken or turkey
1 medium yellow onion, chopped
1 small green bell pepper, diced
1-15 ounce can (no salt added) tomato sauce
1- 6 ounce can tomato paste
1 cup water
1 tablespoon Worcestershire sauce
1/4 teaspoon black pepper
1/4 teaspoon garlic powder
1 tablespoon brown sugar
1 tablespoon dry mustard
1 teaspoon chili powder
The night before:
1. Heat the oil in a skillet. Add ground meat, onions and green peppers to oil. Cook at medium heat until meat is browned.
2. Add meat along with other ingredients to the crock pot and store in refrigerator overnight.
3. Before leaving for work, turn crock pot to low and cook on low for 8 -10 hours.
4. Serve on toasted whole wheat hamburger buns.
Servings: Makes 8 - ½ cup serving; Calories 150; Fat 4g (24% calories from fat); Saturated fat 1g; Carbohydrate 11g; Protein 19 g; Cholesterol 43mg, Sodium 378mg ; Fiber 3g
SWEET POTATO FRIES
3 sweet potatoes, washed, peeled, & cut into ¼ - ½ thick sticks
¼ teaspoon salt
Cooking spray
Note: To save time, prepare the sweet potato sticks the night before. Place in a bowl, cover with water & store in the refrigerator until ready to bake the next day.
1. Preheat oven to 400 degrees.
2. Coat a non-stick baking pan with cooking spray.
3. Place sweet potato stick on baking sheet in a single layer but do not crowd them too closely.
4. Lightly coat the potato sticks with cooking spray.
5. Sprinkle with salt and bake in preheated oven for 15 to 20 minutes until crisp turning occasionally.
6. Cool slightly before serving.
Servings: Makes 4; Calories 78; Fat less than 1g; Carbohydrate 18g;
Protein 2 g; Cholesterol 0mg, Sodium 89mg; Fiber 3g
