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Beef and Bean
1 pound ground beef
1 small onion, finely chopped
2 cups cooked black beans
2 tablespoons taco seasoning
1 (15-ounce) can diced tomatoes, drained
8 taco shells
1 cup shredded cheese
Toppings or side suggestions:
shredded lettuce, salsa,
avocado chunks, guacamole, corn
Preheat the oven to 350 F.
Brown the ground beef with the chopped onion
over medium heat. Once browned, drain well.
Stir in the black beans, taco seasoning and
diced tomatoes, and let simmer over medium-low heat for 5 minutes.
Line up 8 taco shells in a 7 x 11-inch baking
dish. Spoon meat mixture into the taco shells.
Top with a few pinchfuls of cheese. Bake in the
preheated oven for 10 minutes.
Serve with toppings and a side of veggies.
Makes 4 servings.
Recipe courtesy of Erin Chase
This recipe will yield enough meatloaf mix for
both the Spaghetti and Meatballs recipe and the
Muffin Tin Meatloaf recipe. If you plan on making only one of these meals, halve the ingredients in the meatloaf mix.
2 pounds lean ground beef
1 cup bread crumbs
3 tablespoons chopped fresh flat-leaf parsley
1½ medium onions, chopped
2 medium carrots, shredded
2 large eggs
2 teaspoons Dijon mustard
2 teaspoons reduced-sodium soy sauce
1½ teaspoons kosher salt
1 teaspoon black pepper
1 pound Meatloaf Mix (see recipe above)
2 garlic cloves, minced or pressed
1 tablespoon dried oregano
SPAGHETTI AND SAUCE
6 ounces tomato paste
2 garlic cloves, minced or pressed
3 teaspoons kosher salt, divided
1 (32-ounce) can diced tomatoes
2 cups low-sodium chicken or vegetable broth
12 ounces whole-wheat spaghetti
1 tablespoon olive oil
1 tablespoon unsalted butter, melted
2 tablespoons finely chopped
fresh flat-leaf parsley
1 cup grated Parmesan cheese
Prepare the meatballs: Preheat the oven to 350 F.
Using clean hands, combine the meatloaf mix,
garlic and oregano. Divide the mix into 12 portions
n Cook Smarts
n eMeals (also has mobile app)
n The Fresh 20
n The Six O’Clock Scramble
n Plan to Eat
Websites and blogs
n $5 Dinners
n The Nourishing Home
and shape into meatballs. Arrange the meatballs
in a lightly greased baking dish large enough to
hold them without touching.
Bake the meatballs for 25 minutes, until cooked
Prepare the spaghetti: Combine the tomato paste,
garlic and 1 teaspoon of salt in a large saucepan
over medium-high heat and cook for 3 to 4 minutes, until the paste has darkened. Add the tomatoes and broth, bring to a simmer and simmer
over medium-low heat for 10 minutes.
Bring a large pot of water to a boil and add the
remaining 2 teaspoons of salt. Add the pasta and
cook until al dente. Drain; do not rinse. Transfer to
a large bowl.
Immediately toss the pasta with the olive oil and
butter. Mix in the parsley. Fold in the Parmesan.
Add the tomato sauce, stir and serve the pasta
with the meatballs. Makes 6 servings.
Spaghetti and Meatballs
In a large bowl, combine all of the ingredients
until well mixed. The mixture can be stored in
an airtight container in the refrigerator for one
to two days, or freeze if necessary.
Muffin Tin Meatloaf: Divide the meatloaf mix
into 12 equal portions, shape into balls and press
into lightly greased muffin cups; you can also
divide the mixture into 4 equal portions, shape
into 4 individual loaves and place on a baking
sheet with edges. Top with a favorite barbecue or
tomato sauce and bake at 400 F for about 15
minutes or until internal temperature reaches
165 F. Makes 6 servings.
Spaghetti and meatloaf recipes by Melissa Lanz,
adapted from The Fresh 20 (William Morrow
Cookbooks, 2013; not available at Costco)