Ingredients:

• 6 Tablespoons 2% milk
• 4 Tablespoons quick-cooking oats
• 2 Tablespoons dried mined onion
• 1/2 teaspoon salt
• 1 pound lean ground beef
• 1 teaspoon cornstarch
• 1 cup Italian tomato sauce (Cento italiano)
• 1/2 cup cold water

Directions:

1. In a medium bowl, combine milk, oats, onion, and salt.  Crumble in ground beef and mix well; shape into 4 loaves.
2. In a small bowl, combine cornstarch, tomato sauce, and water until smooth.
3. In skillet brown loaves on both sides; pour tomato mixture over meat loaves and bring to a boil; reduce heat to low and simmer covered for 20 minutes or until cooked through.

1 loaf = 259 calories

Ingredients:

• 1 pound beef sirloin strips
• 2 Tablespoons extra virgin olive oil
• 3 teaspoons minced garlic
• 1/2 cup Worcestershire sauce
• 1/2 cup soy sauce
• 1/4 teaspoon ground ginger
• 1/8 (or less) teaspoon cayenne pepper
• 2 Tablespoons brown sugar
• 1 teaspoon Dijon mustard
• 1 teaspoon Agave nectar (or honey)
• 1/4 cup water if necessary
• 1 (15oz) can baby corn
• 1/2 (14.5oz) can carrots
• 1 (8oz) can water chestnuts
• 1 boil-in-bag brown rice (or 1 package egg noodles)

Alternate:

• 1/2 cup teriyaki sauce
• 1/4 cup Worcestershire sauce
• 1/4 cup soy sauce

Directions:

1. Partially cook beef strips in olive oil; add garlic and lightly saute (don’t brown); add Worcestershire sauce, soy sauce, ginger, pepper, brown sugar, mustard, Agave and bring to a simmer.
2. Add corn, carrots, and water chestnuts; heat through.
3. Cook rice according to package directions; drain.
4. Serve stir fry over rice or noodles.

1/2 rice and 1/3 stir fry = 756 calories