Taco Pasta

Taco Pasta

  • Servings: 8
  • Difficulty: Easy
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I like tacos, I like pasta, I had no tortilla shells or wraps, so I thought, what the heck. How can I go wrong. Here is a quick meal, hearty meal, a fun meal.

Ingredients

  • 1 box of penne 454 g or 1 lb
  • 1 lb of lean ground beef
  • 1 large red onion
  • 1/2 red pepper
  • 1/2 yellow pepper
  • 1/2 green pepper
  • 2 branches of celery
  • 1 cup of packed spinach
  • 1 cup of packed torn kale
  • 1 can of diced chili tomatoes (you can use standard but add 1 tbsp of chili powder)
  • 1 envelope of taco mix
  • 1 tbsp of white sugar

Directions

  1. Brown ground beef.
  2. Remove ground beef from pan and set aside. Put in vegetables in fat from beef and cook the veggies until still a little crispy.
  3. Add tomatoes and taco mix and stir until well blended.
  4. Add back the meat. Simmer on low heat.
  5. In another pot, cook pasta as per instructions on the box.
  6. Drain pasta once cooked, put back in pot and add the beef and vegetable mixture. Stir to coat completely.

Nutrition Per Serving

  • Calories 338
  • Fat 7.2 g
  • Sugar 4.3 g
  • Carbohydrates 50.2 g
  • Protein 20 g
  • Fibre 3.5 g

This is a quick meal. It is colourful. Nutritious. And most of all fun. If there are other veggies you’d rather, put them in. You can add jalapeño if you want spicy. You can sprinkle cheese on it if you want more of the taco feel to it. Serve it with a salad and you have a complete meal for 8. Remember have fun and make it your own.

Cajun Shepard’s Pie

Cajun Shepard’s Pie

  • Servings: 4
  • Difficulty: Easy
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I don’t know about you but I have to change things up every now and then. Shepard’s pie is one of them. I’ve made it standard with mashed potatoes and cream corn, as was always done in my family. I was so bored of having it that way that I used to douse it with ketchup just to change the taste. Well now I’m older and wiser, ok at least older, so I decided to change things up a little. Here is my version of Cajun Shepard’s Pie.

Ingredients

  • 1 lbs lean ground beef
  • 1 large onion chopped
  • 2 large sweet potatoes peeled and cubed
  • 4 cups of spinach chopped
  • 1 tbsp of cajun spices
  • 1 tsp of flour
  • 1/4 cup of water
  • 2 tbsp of Cool Runnings Blackened cajun sauce
  • 1/2 cup of shredded cheddar cheese
  • 1 tsp of oil

Directions

  1. Preheat oven to 350
  2. Heat oil over medium heat in a large pan and add chopped onion and cook until tender.
  3. Add ground beef and break up and cook through.
  4. Once cooked add your flour and water and Cajun Sauce and mix thoroughly. You should have a semi thick sauce, If not thick enough add a little flour at a time to consistency of thick gravy.
  5. At the same time cook your sweet potatoes through in boiling water
  6. Once your potatoes are cooked through, drain and mash without adding anything to the potatoes.
  7. Place meat in baking pan 8 x 8.
  8. Top meat with spinach.
  9. Top with mashed sweet potatoes.
  10. Sprinkle cajun spice over top and cover with cheese.
  11. Put in oven for 30 minutes or until cheese is melted.

Nutrition Per Serving

  • Calories 529
  • Sugar 5 g
  • Carbohydrates 19 g
  • Protein 22 g
  • Fibre 3.5 g
  • Fat 40 g

So many things can be done to personalize this. You can sub the veggie. A friend did his with Kale. I’ve done it with Edamame beans. I try to make sure that the veggie is high in fibre. There are different types of cajun spices so you make this spicier if you wish. You can add a little cayenne pepper to this. You can make this with any ground meat, chicken, pork, even go vegetarian and go with Beyond meat (which is just as good). Have fun everyone and make it your own.

Ginger Beef and Broccoli Stir-Fry

Ginger Beef and Broccoli Stir-Fry

  • Servings: 4
  • Difficulty: Easy
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This recipe is well balanced. You have your protein. You have your veggies. You get to decide how spicy you want it and you choose your starch.

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Ingredients

  • 1 lb inside round beef
  • 2 tbsp of cornstarch
  • 4 tbsp of soya sauce
  • 1 tsp of hot pepper sauce
  • 1 tsp of sesame oil
  • 2 tsp vegetable oil
  • 1 large onion sliced
  • 3 garlic cloves minced
  • 2 tbsp minced ginger root
  • 6 cups of broccoli pieces into bite size about 1 lb
  • 1 cup water

Directions

  1. In a bowl, mix 1 tbsp of cornstarch, 2 tbsp of soya sauce, hot pepper sauce and half the ginger. Stir in beef strips to coat and let stand for 10 minutes.
  2. Sauce: in a small bowl mix 1/2 cup of water, remaining cornstarch and soya sauce and set aside.
  3. In a wok, heat 1 tsp of oil over high heat and stir fry beef, in two batches until browned. Set aside.
  4. Reduce heat to medium-high. Add remaining oil, stir-fry onion, garlic, and remaining ginger for 1 minute. Stir in broccoli and water. Cover and steam for 3 minutes.
  5. Return beef to the pan. Stir in sauce, bring to boil, stirring to coat beef well.

Nutrition Per Serving

  • Calories 273
  • Sugar 3.2 g
  • Carbohydrates 12.7 g
  • Protein 12.3 g
  • Fiber 2.8 g
  • Fat 20.6 g

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This recipe is not overpowering in spice or very spicy. You can adjust as you need. This was the original recipe. I add about a teaspoon of crushed chilli peppers to step 1. Your starch is your choice. I served with 1/2 cup cooked rice but you could serve with a small tortilla or pasta or noodles. You can try it a different way every time. So have fun and make it your own.