This meat sauce recipe, which makes 8 to 10 portions, is a great example of how just three ounces of lean protein can create a wonderful meal. If you toss the meat sauce over some whole wheat pasta you will have a well balanced dish full of protein, vegetables and whole grain.
Ingredients:
8 Ounces Mushroom 1 Green Bell Pepper 8 Cloves Garlic 1/2 Onion, any kind 2 Tbs. Olive Oil 24 Ounces Ground Sirloin Beef, about 1 1/2 pounds 2 Cans Peeled, Diced Tomatoes, 28 oz. each 1 Tbs. Italian Spice Blend (see below) 2 tsp. Granulated Garlic, dry spice 1/2 tsp. Coarse Ground Black Pepper 1/2 tsp. Salt 1/4 tsp. Crushed Red Pepper
Wipe any dirt off of the mushrooms.
Wash the pepper.
Peel onion and garlic.
Cut onion and pepper into a small dice.
Cut mushrooms in half and slice thin.
Mince the garlic
Place oil into a large pot.
Place pot over high heat on the stove.
When oil is hot, add vegetables to the pot.
Let vegetables sizzle in the oil for a half minute.
Cook the vegetables until they are soft.
This will take 4 or 5 minutes.
Stir the vegetables a couple of times each minute.
Here is ground sirloin that was ground at the store.
Slide the cooked vegetables to the side of the pot.
Add the ground sirloin to the pot.
Let the meat start to cook and then chop it into smaller pieces using a wooden spoon.
Measure and add spices to the pot.
This is a photo of the Italian Spices.
It is a blend of oregano, basil, rosemary and marjoram.
You can buy a small amount at any store that sells spices in bulk.
This little bag cost under .50 cents.
While meat is cooking, open the tomatoes.
Place one can of tomatoes into a blender cup and turn into a puree.
Note: Some canned tomatoes have more liquid than others. This will change from brand to brand. If the puree looks a little thick you can add a half cup of water.
Cook and stir meat until it looks cooked.
Add both cans of tomatoes to the pot.
Mix ingredients together.
Bring everything to a boil.
Turn heat down to a low simmer.
Place the lid, slightly ajar, over the pot.
Let sauce gently simmer for one hour,
Be sure to mix the sauce every few minutes.
Remove cooked sauce from the heat and let cool.
Place the sauce into a couple of covered containers.
You can freeze one and use the other one immediately.
Note: These kinds of sauces always taste better after a day or two in the fridge.
