Guru Goddess

What You Need:

1 lb. lean ground beef
1 (28 oz.) can barbecue flavored baked beans
2 C frozen whole kernel corn
4 1/2 tsp Worcestershire sauce
1 C reduced fat cheddar cheese, shredded
12 (8 in.) flour tortillas
3 C lettuce, shredded
1 1/2 C tomatoes, chopped
3/4 C reduced fat sour cream

How to Make It:

Crumble the beef into a large skillet placed over medium heat.
Cook the beef 8 minutes, stirring often, or until the meat is cooked through.
Drain the beef well and return to the skillet.
Add in the baked beans and corn.
Pour the Worcestershire sauce and stir to combine all the ingredients together well.
Bring the mixture to a boil.
Reduce the heat to low and simmer for 5 minutes or until heated through.
Sprinkle the cheese evenly over the mixture and cook 2 minutes or until the cheese melts.
Place the tortillas on a flat surface.
Spread the middle of each tortilla with 1/2 C of the beef mixture.
Top the beef with lettuce, tomatoes and a dab of sour cream.
Roll up the tortilla’s around the filling.

Makes 12 wraps

They said food is the way to a man’s heart and these wraps are one way to ensure that. If you like beans then these tasty treats will work perfectly for a great dinner or lunch idea. You can add chopped onions, green peppers or any of your favorite vegetables to make this wrap an even more nutritious delight.

Preparation Time: approximately 10 minutes
Cooking Time: approximately 15 minutes
Total Time: approximately 25 minutes

Nutritional Information: (approximate amount per wrap)
Calories 373; Fat 11gt; Saturated Fat 4g; Carbohydrates 50g; Protein 20g; Fiber 4g;
Cholesterol 27 mg; Sodium 605 mg

What You Need:

2 C of flour
1 1/2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1/4 tsp cinnamon
1 1/2 C of fat free buttermilk
3 tbsp canola oil
3 tbsp molasses
2 tsp fresh ginger, grated fine
2 large egg, separated
1/2 C applesauce

How to Make It:

Place the flour into a large mixing bowl.
Add the baking powder, baking soda, salt and cinnamon and toss to combine.
In a separate bowl whisk together the buttermilk, oil and molasses until well blended.
Add in the ginger and egg yolks and whisk to combine.
Fold in the applesauce.
Pour the milk mixture into the flour mixture and stir until just combined.
In a separate bowl beat the egg whites with a mixer on high speed for about 5 minutes or until soft peaks from when the beaters are lifted up.
Gently fold the egg white mixture into the batter.
Spray the waffle iron with a non stick cooking spray and preheat.
Pour 1/3 C of the batter onto the waffle iron spreading the batter to the edges.
Close the lid and cook 5 minutes or until the steam stops.
Continue until all the batter has been used.

Makes 9 servings

Waffles are an easy and delicious way to serve breakfast to a few or to a crowd. These waffles are light and fluffy and full of great taste. To keep them healthy top them with fresh berries instead of syrup.

Preparation Time: approximately 15 minutes
Cooking Time: approximately 5 minutes per batch

Nutritional Information: (approximate values per 2 waffle serving)
Calories 208; Fat 6g; Saturated Fat 0g; Carbohydrates 33g; Protein 6g; Fiber 1g;
Cholesterol 47 mg; Sodium 277 mg

What You Need:

4 tbsp brown mustard
1 (4 lb.) beef roast
1 tbsp garlic, minced
2 tsp dried thyme
2 tsp dried rosemary
1 tsp salt
1/2 tsp pepper
1 tbsp canola oil
8 oz. parsnips cut into small chunks
1 1/2 lb. carrots cut into small chunks
2 C beef broth
2 tbsp flour

How to Make It:

Preset the oven temperature to 425 degrees and allow it to preheat.
Place a meat rack into a shallow baking pan.
Brush the roast with the mustard covering it well then place on the rack.
Mix together the garlic, thyme, rosemary, salt and pepper.
Sprinkle 3/4 of the herb mixture over the roast.
Place the roast in the oven for 25 minutes.
Line a rimmed baking sheet with heavy duty foil.
Place the remaining herb mixture into a large bowl, add the oil and stir until well blended.
Add the parsnips and carrots to the herb mixture and toss to coat.
Spread the vegetables out evenly onto the prepared baking sheet.
Adjust the oven temperature to 325 degrees.
Place the vegetables into the oven under the roast.
Roast the meat and vegetables for 1 hour or until the internal temperature of the roast is 140 degrees.
Remove the roast to a platter, tent with foil and let the roast rest for 20 minutes.
Place the roasting pan on the stove over medium high heat.
Stir in the broth scraping the bottom to break loose any brown bits.
Whisk in the flour until well blended.
Bring the mixture to a boil.
Reduce the heat to medium and stirring constantly cook for 2 minutes or until as thick as you like.
Remove the vegetables from the oven, slice the roast and serve with the gravy.

Makes 6 servings

This nutritious meal makes a great Sunday dinner. The parsnips take place of those starchy potatoes and they taste just as good. Vegetables are a good source of nutrition and often times we leave these important foods out of our diets. With this dish you can have your cake and eat it too.

Preparation Time: approximately 20 minutes
Cooking Time: approximately 1 hour 45 minutes
Total Time: approximately 2 hours 05 minutes

Nutritional Information: (approximate amounts per serving)
Calories 498; Fat 23g; Saturated Fat 9g; Carbohydrates 16g; Protein 50g; Fiber 4g;
Cholesterol 138 mg; Sodium 647mg

What You Need:

4 (1 in.) thick slices of French bread
1 tbsp butter
4 slices of bologna
4 slices of salami
1 (16 oz.) can of sauerkraut
1 C of Mozzarella cheese, shredded

How to Make It:

Cover one side of each slice of bread with the butter.
Cut the bologna and salami slices in half.
Place a half slice of bologna on each slice of bread and top with a slice of salami.
Repeat with the bologna and salami slices.
Top each club with sauerkraut.
Spread the cheese evenly over each sandwich.
Place the sandwiches on a microwave safe plate.
Microwave the sandwiches on high 3 minutes.
Turn the plate 1/2 turn and continue to microwave for 4 minutes or until heated through.

Makes 4 servings

This is an international twist on a great sandwich. Using French bread, sauerkraut and salami makes this club a favorite. Heating this sandwich in the microwave makes it a snap. The sauerkraut may be left off if you prefer.

What You Need:

1/3 C + 1 tsp sugar, divided
1 pkg. dry yeast
3/4 C warm water, 100 to 110 degrees
5 tbsp butter, melted and divided
1/2 tsp salt
1 large egg
3 1/2 C of flour
2/3 C of brown sugar
1 tsp ground cinnamon
1 tsp orange peel, grated
1/4 C pecans, chopped
1 C powdered sugar
2 tbsp maple syrup
1 tbsp fat free milk

How to Make It:

Place the 1 tsp of sugar and yeast into the warm water, stir until dissolved and let stand 5 minutes.
Place the remaining sugar, 3 tbsp of the melted butter, the salt and egg into a mixing bowl.
Add the yeast mixture and beat on medium until blended together well.
Slowly add 3 C of the flour to the yeast, beating on low speed as you add until a soft dough forms.
Lay the dough out on a lightly floured surface.
Knead 5 minutes or until smooth and elastic adding 1 tbsp of the remaining flour at a time as you knead.
Coat a bowl with a non stick cooking spray and place the dough into the bowl, turning once to coat.
Cover and let rise 1 hour or until doubled in size.
Punch down the dough and turn out onto a lightly floured flat surface.
Roll the dough into a 15 X 9 inch rectangle and brush with the remaining melted butter.
Place the brown sugar, cinnamon and orange peel into a small mixing bowl and toss to combine.
Spread the mixture over the dough to within 1/2 inch of the edges.
Sprinkle the pecans evenly over the filling.
Beginning with a long side of the dough roll up into a jelly roll and cut the roll into 18 slices.
Spray a 13X9 baking pan well with a non stick cooking spray.
Place the slices cut side up into the pan.
Cover and let rise for 1 hour or until the slices have doubled in size.
Allow the oven to preheat to 375.
Place the rolls, uncovered, in the oven and bake 20 minutes or until a nice golden brown.
Whisk together the powdered sugar, syrup and milk until smooth.
Drizzle the glaze over the warm rolls before serving.

Makes 18 rolls

The only hard part about making these rolls is waiting on the dough to rise before you can bake them. If you prefer just a regular glaze you may omit the maple syrup. Try these rolls for breakfast or a brunch and see how fast they go.