Dear Gene,
It was great meeting you in KC. I can understand your challenge all to well. So, I’m here to help! I hope you enjoy these dishes! Your friend Chef Robert
“Lazy Old Men w/ diabetes, that have to cook for themselves” Cookbook! Volume 1
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Slow-Cooked Beef Pot Roast
Yield: 6 servings (serving size: 3 ounces beef and 1/2 cup vegetables and sauce)
Ingredients
- 1 (8-ounce) package presliced mushrooms
- 1 (8-ounce) container refrigerated prechopped green bell pepper
- 2 med carrots sliced 1/2 pieces
- Cooking spray
- 1/4 cup plus 2 tablespoons ketchup
- 1/4 cup water
- 1 tablespoon Worcestershire sauce
- 1/2 teaspoon black pepper
- 1/4 teaspoon salt
- 2 pounds boneless shoulder pot roast
Preparation
1. Place mushrooms and bell pepper in a 3 1/2- to 4-quart electric slow cooker coated with cooking spray.
2. Combine ketchup and next 4 ingredients in a small bowl, stirring until blended.
3. Heat a large nonstick skillet over medium-high heat. Coat pan and roast with cooking spray. Cook 3 minutes on each side or until browned. Place roast over vegetables in cooker; pour ketchup mixture over roast. Cover and cook on HIGH for 1 hour. Reduce heat to LOW; cook 6 to 7 hours or until roast is very tender. Serve vegetables and sauce over roast.
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Amount per serving
- Calories 228
- Caloriesfromfat 31 %
- Fat 8 g
- Satfat 2 g
- Monofat 3.1 g
- Polyfat 0.1 g
- Protein 31.3 g
- Carbohydrate 7.4 g
- Fiber 1.1 g
- Cholesterol 89 mg
- Iron 4.2 mg
- Sodium 397 mg
- Calcium 21 mg
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My very own Salsa Meat Loaves
Ingredients
- 2 large egg whites
- 1/3 cup quick-cooking oats
- 1/2 cup plus 2 tablespoons mild or spicy salsa,
- 1/4 cup ketchup, divided
- 1 pound ground beef, extra lean
- Cooking spray
Preparation
1. Preheat oven to 350°.
2. Combine egg whites in a large bowl, stirring well with a whisk. Stir in oats, 1/2 cup salsa, and 2 tablespoons ketchup. Add beef; mix well. Divide beef mixture into 4 equal portions, shaping each into an oval-shaped loaf. Coat a foil-lined rimmed baking sheet with cooking spray. Place loaves on prepared pan.
3. Bake at 350° for 30 minutes or until done.
4. Combine remaining 2 tablespoons salsa and remaining 2 tablespoons ketchup in a small bowl; spread mixture evenly over loaves.
Nutritional Information
Amount per serving- Calories 190
- Caloriesfromfat 26 %
- Fat 6 g
- Satfat 2.1 g
- Monofat 2.1 g
- Polyfat 0.7 g
- Protein 25 g
- Carbohydrate 10.9 g
- Fiber 1.7 g
- Cholesterol 60 mg
- Iron 2.2 mg
- Sodium 548 mg
- Calcium 7 mg
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Mini Meat Loaves
- Yield: Serves: 6
Ingredients
- 1 1/4 pounds lean ground beef
- 1 large egg
- 1/2 cup Italian-seasoned bread crumbs
- 1/4 cup grated Parmesan
- 2 cloves garlic, finely chopped
- 2 tablespoons tomato ketchup
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 1 tablespoon olive oil
Preparation
1. Preheat oven to 450ºF. Combine beef, egg, bread crumbs, Parmesan, garlic, tomato ketchup, salt and pepper in a large bowl. Mix with your hands to combine well.
2. Brush a 6-cup muffin tin with olive oil. Gently roll meat into 6 balls and place each in a muffin cup. Bake until cooked through, about 20 minutes.
Nutritional Information
Amount per serving- Calories 305
- Fat 19 g
- Satfat 7 g
- Protein 22 g
- Carbohydrate 10 g
- Fiber 1 g
- Cholesterol 99 mg
- Sodium 501 mg
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Spiced Pork Tenderloin
- Yield: 4 servings (serving size: 3 ounces pork)
Ingredients
- 2 tablespoons sugar
- 2 tablespoons bourbon (optional)
- 2 tablespoons Worcestershire sauce
- 1/2 teaspoon ground cinnamon
- 1 (1-pound) pork tenderloin, trimmed- (Hormel sells a single loin packaged and ready to go)
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- Cooking spray
Preparation
1. Prepare grill. or a preheated oven at 375 degrees. If using the oven place the loin in a baking dish or cookie sheet with sides.
2. Combine first 4 ingredients in a large zip-top plastic bag. Add pork to bag; seal and shake well. Let stand 10 minutes, turning frequently.
3. Remove pork from bag, reserving marinade. Sprinkle pork evenly with salt and pepper. Place pork on a grill rack coated with cooking spray; grill 10 minutes on each side or until a thermometer registers 160° (slightly pink), basting with reserved marinade. Remove from grill; let stand 5 minutes before slicing. This will allow the meat to rest and the juices to not run when you cut it.
Nutritional Information
Amount per serving- Calories 178
- Caloriesfromfat 20 %
- Fat 4 g
- Satfat 1.3 g
- Monofat 1.5 g
- Polyfat 0.3 g
- Protein 22.5 g
- Carbohydrate 8.2 g
- Fiber 0.2 g
- Cholesterol 63 mg
- Iron 1.8 mg
- Sodium 274 mg
- Calcium 18 mg
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Smothered Pepper Steak
- Yield: 4 servings (serving size: 1 sirloin patty and about 3/4 cup sauce)
Ingredients
- 3 tablespoons all-purpose flour
- 4 (4-ounce) ground sirloin patties
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- Cooking spray
- 1 (16-ounce) package frozen bell pepper stir-fry (such as Birds Eye)
- 1 (14.5-ounce) can diced tomatoes with balsamic vinegar, basil, and olive oil (such as Hunt’s), undrained
- 1 tablespoon low-sodium soy sauce
Preparation
1. Place flour in a shallow dish. Dredge sirloin patties in flour; sprinkle patties evenly with salt and pepper. Heat a large nonstick skillet over medium-high heat; coat pan with cooking spray. Coat patties with cooking spray. Add patties to pan; cook 3 minutes on each side or until lightly browned.
2. Add stir-fry, tomatoes, and soy sauce to meat in pan; bring to a boil. Reduce heat; simmer 15 minutes or until meat is done and pepper mixture is slightly thick.
Nutritional Information
Amount per serving- Calories 246
- Caloriesfromfat 28 %
- Fat 8 g
- Satfat 2 g
- Monofat 2 g
- Polyfat 0.5 g
- Protein 25.1 g
- Carbohydrate 18.2 g
- Fiber 2 g
- Cholesterol 60 mg
- Iron 2.7 mg
- Sodium 785 mg
- Calcium 52 mg
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Chili-Garlic Glazed Salmon
- 3 tablespoons chili sauce with garlic (such as Hokan)
- 3 tablespoons minced green onions (about 3 green onions)
- 1 1/2 tablespoons low-sugar orange marmalade
- 3/4 teaspoon low-sodium soy sauce
- 4 (6-ounce) salmon fillets
- Cooking spray
Preparation
1. Preheat broiler.
2. Combine first 4 ingredients in a small bowl; brush half of chili sauce mixture over fillets. Place fillets, skin sides down, on a baking sheet coated with cooking spray. Broil fish 5 minutes; brush with remaining chili sauce mixture. Broil 2 more minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.
Nutritional Information
Amount per serving- Calories 298
- Caloriesfromfat 40 %
- Fat 13 g
- Satfat 3.1 g
- Monofat 5.7 g
- Polyfat 3.2 g
- Protein 36.3 g
- Carbohydrate 5.6 g
- Fiber 0.5 g
- Cholesterol 87 mg
- Iron 0.6 mg
- Sodium 171 mg
- Calcium 23 mg
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Skillet Barbecue Shrimp
- Yield: 5 servings (serving size: 5 ounces shrimp and about 1 tablespoon sauce)
Ingredients
- 3/4 cup fat-free Italian dressing (such as Wish-Bone)
- 2 tablespoons butter
- 1 tablespoon Worcestershire ground black pepper blend (such as McCormick)
- 1 teaspoon dried rosemary, crushed
- 2 pounds large shrimp with tails intact
- 5 lemon wedges
Preparation
1. Combine first 4 ingredients in a large skillet; bring to a boil. Add shrimp; cook 6 minutes or until shrimp are done, stirring occasionally. Serve with lemon wedges.
Nutritional Information
Amount per serving- Calories 161
- Caloriesfromfat 34 %
- Fat 6 g
- Satfat 3.3 g
- Monofat 1.5 g
- Polyfat 0.7 g
- Protein 22.1 g
- Carbohydrate 3.8 g
- Fiber 0.5 g
- Cholesterol 214 mg
- Iron 3.4 mg
- Sodium 644 mg
- Calcium 57 mg
