BUILD A HEALTHY MEAL “Cook Once Eat Twice” with Beef

BUILD A HEALTHY MEAL “Cook Once Eat Twice” with Beef

January 29, 2020 0 By William Morgan


Hi everyone today we’re going to make
more cook once eat twice meals. These are meals that you can partially prepare
once and then use in two completely different meals. Today I’m making two
meals using ground beef. I’ll use half of it to make a family favorite, spaghetti
with meat sauce and, then I’m gonna do a new spin on Taco Tuesday and do a
Mexican casserole using the other half of the ground beef. This helps save time
at the grocery store and time in the kitchen. We’re gonna start with two
pounds of ground beef we’re gonna also have chopped two medium onions, two bell
peppers, and eight cloves of garlic. So we’re gonna start by browning our ground
beef over medium-high heat and always you want to remember once handling raw
meat you need to wash your hands before we move to the next step. You can buy
beef in varying fat content if it so happens that a higher fat content beef
is on sale, a way to lower the fat content is to brown it drain the grease
off of it and rinse it. You could easily do this ahead of time and then freeze it
in freezer bags or put it in the refrigerator for your next meals. We’re
gonna boil our whole wheat noodles and then we’re also gonna bake some spaghetti
squash to serve our spaghetti with. Spaghetti squash you want to cook at 400
degrees for 40 minutes. You’re gonna slice your spaghetti squash in half
lengthwise, sprinkle salt and pepper, and a little bit of olive oil, canola oil, or
vegetable oil on it. Our whole wheat noodles will be cooked according to the
package directions. While our ground beef is draining we’re gonna add one
tablespoon of oil and then our garlic, bell pepper, and onions. Oh this smells
really great. So we’re gonna saute until tender. We’re gonna add the ground beef back.
We’re gonna mix everything up. We’re gonna divide this pan in half and put
one half in our large stockpot for our spaghetti sauce and leave the other half
in this pot for our Mexican casserole. For our spaghetti sauce we’re gonna put
in one medium carrot diced and one small to medium zucchini dice. We’re all about
sneaking vegetables today in your kiddos diets and you want to saute this
until both the carrot and the zucchini are tender. We’re gonna add 1 teaspoon of
salt, 1/2 teaspoon black pepper, one teaspoon of Italian seasoning, two teaspoons of dried oregano, and two
teaspoons of dried basil. Next we will add 28 ounce can of diced tomatoes, one
six ounce can of tomato paste, and one 16 ounce can of tomato sauce.
We’re gonna mix this all together and then cover and simmer for one hour
on low heat. While our spaghetti sauce is simmering we’re gonna take our spaghetti
squash out of the oven when you flip it over. This is what it looks like. In order
to make it like spaghetti, we’re gonna take a fork and we’re just gonna shred
it. Looks exactly like spaghetti noodles. While our spaghetti meal is cooking we
can begin prepping the second meal which is a Mexican casserole and we’re gonna
serve it with some whole wheat corn chips. You can even if you don’t have
corn chips, you can use tortillas and roll it up and make like burritos or
even tacos. All right we’re gonna add our two cups of salsa to our ground beef
mixture and we’re gonna simmer for about 20 minutes or until all the liquid is
absorbed. We’re gonna add our refried beans to the
mixture since our liquid has absorbed and we’re gonna mix all this together.
We’re gonna spray our baking dish with nonstick spray. All right we’re gonna add
our mixture to the casserole dish and we’re just gonna kind of spread it
around. We would cover this with some saran wrap or foil and put it in the
refrigerator for tomorrow night. All right we’ve taken our casserole out
of the refrigerator we’re gonna add our toppings and then bake it for 30 minutes
at 350 degrees. So first we’re gonna do the sour cream. And the sour cream we’re
using is reduced fat sour cream. We’re gonna kind of like we’re frosting a cake
just kind of spread the sour cream out. Next we’re gonna add our black olives. Next we’ll add our chopped tomato, just
kind of the same way sprinkling it on top and this is pretty all ready. For a
little extra kick if your family likes hot stuff, you could definitely add about
two tablespoons of chopped jalapenos to it. We’ll add our green onions and I’m
gonna do half the green onions and then do our cheese. And then I’ll take the remaining little
bit of our green onions and just kind of sprinkle them on top. We’re gonna pop
this in the oven and bake for 30 minutes. We’ve cooked once and now we will eat
twice last night we had our spaghetti and meat sauce. We’ve served it over
pasta or if you want to do more vegetables in your diet you can serve it
over spaghetti squash. Some of us like pasta, some of us like spaghetti squash,
and we’ve served it with fresh fruit. Tonight’s meal is the Mexican casserole
served with some wheat tortilla chips and a sliced apple so come on let’s
build a healthy meal!