In a VERY large skillet, over medium high heat, add the olive oil, ground beef, onion, garlic and dried spices. Once the beef is browned, add the tomatoes, tomato sauce, and cabbage. Bring to a boil. Reduce heat, simmer until cabbage is thoroughly cooked. Salt and pepper to taste. Serves 4-6.

Ground Beef  - 93% Lean, 7% Fat, 16 oz.949            
Oil Olive, 1 tablespoon119            
Onion 1 cup68            
Minced Garlic  tbsp. 4            
Oregano, dried, 1 tsp., ground6            
Italian Seasoning, 1 teaspoon0            
Tomato Sauce 15 oz. (425g), 1 container (1 4/5 cups ea.)140            
Tomatoes - Diced, 2 containers (1 4/5 cups ea.)210            
Per Serving:      374 

4 cans of Vegetable Broth (low sodium)
1 Medium Onion
2 stalks of Celery
2 Carrots
10 oz. of fresh Baby Spinach
1 large can of diced Tomatoes - do not drain
2 Bay Leaves (remove before serving)
Crushed Red Pepper Flakes (the more you add, the hotter the soup will be!)
1-2 cans of Great Northern Beans

** This is a recipe that I got from Weight Watchers years ago, minus the beans. I added the beans because I need food to have more staying power. Chicken or turkey breast would also be a great addition to this soup.

9 oz. Chicken breast tenders - cubed
1 small/med onion
3 med red potatoes
1 stalk celery
1 large carrot
1 cup frozen peas

*Homemade gravy
In a small sauce pan melt 1 tbsp., butter. Add 2 tbsp. flour. Pour in one can of chicken broth and heat until thickened. Add Mrs. Dash seasoning and ground pepper to taste.

Pour over vegetables and place in 375 degree oven until vegetables are cooked through, about 40 minutes.
Crush Whole wheat Ritz Crackers over the top and place back in the oven for another 5 to 10 minutes.

Serve and enjoy.

This recipe should be about 275 calories, 30 carbs, 30 protein, 15 fat, and 4 fiber.


Water 4 Cups
Vegetarian Vegetable Broth, 1 container (4 cups ea.)
Boneless Skinless Chicken Breasts 12 oz.
1 Med Diced Onion
Minced Garlic
2 Carrots
2 Celery stalks
Spinach, Raw, 1 cup
Quinoa (Cooked) 1/2 cup uncooked, make according to package directions.
1 bunch Green Onion
Red Pepper
Red Pepper Flakes
Curry powder, 1 tbsp. 
1 Apple, Red Delicious/Gala
1 Lg. can Diced Tomatoes No Salt Added
1 Sm. can Tomato Sauce - No Salt Added,

Cook until the chicken and veggies (diced small) are fully cooked, about 1 hour. Serve and enjoy!

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