vitamin e and c oil

MACARONI AND BEEF SAUTÉ

Macaroni and beef is a classic comfort dish that’s easy to make and always satisfying. It used to be one of my go-to dinners, and now, with a few tweaks to boost its nutritional value, it’s back on the menu!

To make it healthier, I’ve started using whole wheat pasta instead of regular pasta. While traditional pasta works just fine, I enjoy the added fiber that whole wheat provides. If you’re concerned about the texture, try cooking the whole wheat macaroni for an extra minute to ensure it’s tender but still al dente.

This dish is also perfect for kids, as it features flavors they love, and it’s a great way to sneak in extra veggies. For example, if green peppers aren’t a hit, swap them out for finely chopped red peppers—they’re sweeter and blend in easily. You can also skip the peppers entirely and experiment with other vegetables.

For added nutrition and a pop of color, mix in some fresh, frozen, or canned corn, or toss in a handful of peas. These additions not only enhance the dish’s nutritional profile but also make it visually appealing.

This updated version of macaroni and beef is sure to become one of your favorite easy dinner recipes. Pair it with a quick salad while it cooks, and you’ll have a wholesome meal ready in no time!

INGREDIENTS

  • 1/2 pound ground beef
  • 1/2 cup elbow macaroni, uncooked
  • 1/4 cup onion, chopped
  • 1/4 cup green pepper, chopped
  • 1/2 clove garlic, minced (optional)
  • 3 tablespoons vegetable oil
  • 12 ounces tomato juice (1 2/3 cups) or an equal amount of diced tomatoes
  • 3/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 1 teaspoon Worcestershire sauce

INSTRUCTIONS

  • Sauté the Ingredients: In a large skillet, heat the oil over medium heat. Add the ground beef, uncooked macaroni, onion, green pepper, and garlic (if using). Cook, stirring frequently, until the macaroni turns slightly yellow and the beef is browned. Drain any excess fat.
  • Add Tomato Base and Seasonings: Pour in the tomato juice or diced tomatoes, and stir in the salt, pepper, and Worcestershire sauce. Bring the mixture to a boil.
  • Simmer and Reduce: Reduce the heat to low, cover the pan, and let it simmer for 20 minutes. Remove the lid and continue simmering for a few minutes until the sauce thickens to your desired consistency and the pasta is tender.

NUTRITION (PER SERVING)

  • Calories: 654 kcal
  • Carbohydrates: 39 g
  • Protein: 26 g
  • Fat: 45 g
    • Saturated Fat: 26 g
    • Trans Fat: 1 g
  • Cholesterol: 81 mg
  • Sodium: 1011 mg
  • Potassium: 873 mg
  • Fiber: 3 g
  • Sugar: 9 g
  • Vitamin A: 842 IU
  • Vitamin C: 49 mg
  • Calcium: 58 mg
  • Iron: 4 mg

WHITE BEAN AND ORZO SALAD

This white bean and orzo salad is a flavorful and hearty dish perfect for any occasion. Packed with tender roasted vegetables and dressed in a sweet and tangy tomato and red pepper vinaigrette, it’s absolutely irresistible. Whether you’re looking for a vibrant, fresh plant-based pasta salad to share at a gathering or a light meal to enjoy at home, this recipe is sure to become a favorite!

INGREDIENTS

Roasted Veggies

  • 8 oz cauliflower florets
  • 5 baby bell peppers
  • 8 radishes, quartered
  • 3 small tomatoes (e.g., Campari or other small variety)
  • Olive oil spray
  • Pinch of salt
  • Freshly ground black pepper

Salad Ingredients

  • 1 cup cherry tomatoes, halved
  • 2 Persian cucumbers, chopped
  • ¼ cup chopped fresh herbs (parsley or dill)
  • 3 roasted peppers, chopped
  • 15 oz can white beans, drained and rinsed
  • 8 oz orzo (dry), cooked according to package instructions

Dressing Ingredients

  • ¼ cup white balsamic vinegar
  • ¼ cup olive oil
  • 1 tbsp pure maple syrup
  • 3 roasted tomatoes (reserved from the roasting step)
  • 2 roasted baby bell peppers (reserved from the roasting step)
  • Pinch of salt

INSTRUCTIONS

  • Roast the Veggies
    • Preheat your oven to 400°F (200°C).
    • Arrange the cauliflower, radishes, bell peppers, and tomatoes on a baking sheet.
    • Lightly spray with olive oil, season with salt and pepper, and roast for 20 minutes, turning once halfway through.
  • Cook the Orzo
    • Prepare the orzo according to the package instructions. Once cooked, set it aside to cool.
  • Prep the Salad Ingredients
    • Chop the cucumbers, cherry tomatoes, and fresh herbs, and place them in a large mixing bowl.
  • Make the Dressing
    • In a blender or food processor, combine the olive oil, white balsamic vinegar, maple syrup, salt, and the reserved roasted tomatoes and bell peppers. Blend until smooth.
  • Assemble the Salad
    • Chop the extra roasted peppers and add them to the mixing bowl along with the orzo, roasted cauliflower, white beans, radishes, and dressing. Toss everything together until well combined.
  • Cool and Store
    • Let the salad cool completely before covering it tightly. Store in the refrigerator for up to 4 days for the best flavor and freshness.

NUTRITION (PER SERVING)

  • Calories: 422 kcal
  • Carbohydrates: 65 g
  • Protein: 14 g
  • Fat: 12 g
    • Saturated Fat: 2 g
    • Polyunsaturated Fat: 2 g
    • Monounsaturated Fat: 8 g
  • Sodium: 246 mg
  • Potassium: 945 mg
  • Fiber: 8 g
  • Sugar: 10 g
  • Vitamin A: 1688 IU
  • Vitamin C: 82 mg
  • Calcium: 114 mg
  • Iron: 4 mg