Hamburger Buddy (recipe below): The simple one-skillet spin on boxed burger “helper” was developed with picky eaters in mind. To make this healthier version, we use 90%-lean ground beef and replace regular noodles with whole-wheat noodles to increase the fiber. The secret to boosting the nutrients in this dish is adding finely chopped carrots, plenty of onion and mushroom.
Beef & Bean Chile Verde: Chili in 30 minutes? Yes you can! A jar of salsa and choice seasonings give it oodles of slow-cooked flavor in very little time. Serve with fresh cilantro, red onion and Monterey Jack. Add cornbread on the side and your favorite hot sauce.
Portobello & Beef Patty Melt: This diner classic gets a makeover by replacing some of the ground beef with finely chopped portobello mushrooms, which add moisture and flavor. We like a smear of pickle relish on top, but you could try chutney, mustard or hot pepper relish in its place.
Loaded Twice-Baked Potatoes: Potatoes are one of the great comfort foods, especially when stuffed with a satisfying mixture of lean ground beef and broccoli florets plus reduced-fat sour cream and Cheddar cheese. Serve with a tossed salad.
EatingWell Sloppy Joes: Our updated Sloppy Joe takes lean ground beef and adds chopped cremini mushrooms and diced fresh plum tomatoes, all in a zesty sauce. Served on a whole-wheat bun, it’s a hearty dinner sandwich that will please adults and kids alike.
Hamburger Buddy
3 cloves garlic, crushed and peeled
2 medium carrots, cut into 2-inch pieces
10 ounces white mushrooms, large ones cut in half
1 large onion, cut into 2-inch pieces
1 pound 90%-lean ground beef
2 teaspoons dried thyme
3/4 teaspoon salt
1/4 teaspoon freshly ground pepper
2 cups water
1 14-ounce can reduced-sodium beef broth, divided
8 ounces whole-wheat elbow noodles (2 cups)
2 tablespoons Worcestershire sauce
2 tablespoons all-purpose flour
1/2 cup reduced-fat sour cream
1 tablespoon chopped fresh parsley or chives for garnish
1. Fit a food processor with the steel blade attachment. With
the motor running, drop garlic through the feed tube and process
until minced, then add carrots and mushrooms and process until
finely chopped. Turn it off, add onion, and pulse until roughly
chopped.
2. Cook beef in a large straight-sided skillet or Dutch oven over
medium-high heat, breaking it up with a wooden spoon, until no
longer pink, 3 to 5 minutes. Stir in the chopped vegetables, thyme,
salt and pepper and cook, stirring often, until the vegetables
start to soften and the mushrooms release their juices, 5 to 7
minutes.
3. Stir in water, 1 1/2 cups broth, noodles and Worcestershire
sauce; bring to a boil. Cover, reduce heat to medium and cook,
stirring occasionally, until the pasta is tender, 8 to 10
minutes.
4. Whisk flour with the remaining 1/4 cup broth in a small bowl
until smooth; stir into the hamburger mixture. Stir in the sour
cream. Simmer, stirring often, until the sauce is thickened, about
2 minutes. Serve sprinkled with parsley (or chives), if
desired.
Makes 6 servings, about 1 1/3 cups each.
Per serving: 326 calories; 10 g fat (4 g sat, 3 g mono); 54 mg cholesterol; 38 g carbohydrate; 23 g protein; 4 g fiber; 431 mg sodium; 644 mg potassium. Nutrition bonus: Vitamin A (70% daily value), Zinc (33% dv), Iron (20% dv), Potassium (18% dv).
By Carolyn Malcoun
When associate editor Carolyn Malcoun came to Vermont to attend New England Culinary Institute, she knew she didn't want to work in a restaurant but knew that she wanted to do something in the food industry. Luckily she discovered EatingWell, where she's able to combine her love of food and writing.
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