GINGER BEEF

Ginger Beef
A terrific dish when served over a bed of brown rice.

INGREDIENTS
1 lb flank steak
2 tbsp lite soy sauce
2 tbsp seasoned rice vinegar
1/2 cup water
2 tsp ginger, ground
1 tsp garlic powder
10 slices (1" dia) fresh ginger root
8 large sized scallions
2 tsp corn starch

DIRECTIONS
Combine soy sauce, rice vinegar, water, ground ginger and ground garlic.
Defrost and slice meat into 1" strips.
Cut against the grain of the meat.
Put in refrigerator container and place in refrigerator at least 20 minutes.
Peel ginger root, slice into thin wafers.
Dice them up with kitchen knife.
Wash scallions and slice them into small wafers.
Heat iron skillet or wok to high temperature (400 degrees) and spray with cooking spray.
When vegetables are browned, add meat, liquid and all, to skillet or wok.
Stir, focusing on browning all of the redness from the meat. The browning and cooking of the meat takes about 10 minutes; be sure not to run out of liquid.
If so, add 1 tbsp water at a time until no burning will occur.
Mix corn starch in small amount of water at very end of cooking. Pour slowly and stir quickly.
For a little extra cooking time, turn down by half and let set, but don't leave it for more than 1 minute.


Number of Servings: 4

Nutritional Info

Amount Per Serving:

Calories: 207.6

Total Fat:	8g
Total Carbs:	10.3g
Dietary Fiber:	1.6mg
Protein:	22.9g

GINGER BEEF

Ginger Beef
A terrific dish when served over a bed of brown rice.

INGREDIENTS
1 lb flank steak
2 tbsp lite soy sauce
2 tbsp seasoned rice vinegar
1/2 cup water
2 tsp ginger, ground
1 tsp garlic powder
10 slices (1" dia) fresh ginger root
8 large sized scallions
2 tsp corn starch

DIRECTIONS
Combine soy sauce, rice vinegar, water, ground ginger and ground garlic.
Defrost and slice meat into 1" strips.
Cut against the grain of the meat.
Put in refrigerator container and place in refrigerator at least 20 minutes.
Peel ginger root, slice into thin wafers.
Dice them up with kitchen knife.
Wash scallions and slice them into small wafers.
Heat iron skillet or wok to high temperature (400 degrees) and spray with cooking spray.
When vegetables are browned, add meat, liquid and all, to skillet or wok.
Stir, focusing on browning all of the redness from the meat. The browning and cooking of the meat takes about 10 minutes; be sure not to run out of liquid.
If so, add 1 tbsp water at a time until no burning will occur.
Mix corn starch in small amount of water at very end of cooking. Pour slowly and stir quickly.
For a little extra cooking time, turn down by half and let set, but don't leave it for more than 1 minute.


Number of Servings: 4

Nutritional Info

Amount Per Serving:

Calories: 207.6

Total Fat:	8g
Total Carbs:	10.3g
Dietary Fiber:	1.6mg
Protein:	22.9g

GRILLED BEEF & AVACADO SALAD W/ CILANTRO-LIME VINAIGRETTE

Grilled Beef and Avocado Salad With Cilantro-Lime Vinaigrette

Prep Time: 20 mins

Cook Time: 17 mins

Total Time: 37 mins

Ingredients

• 12 ounce(s) beef, flank steak
• 1/2 cup(s) dressing, Italian, reduced calorie
• 1/2 teaspoon lime peel
• 1/4 cup(s) lime juice
• 2 tablespoon cilantro
• 1/4 cup(s) onion(s), chopped
• 1/4 teaspoon salt
• 1/4 teaspoon pepper, black ground
• 6 cup(s) lettuce, mixed greens
• 2 small tomato(es), red or yellow, cut into wedges
• 1 small avocado, halved, seeded, peeled and sliced

Recipe Tip:

Marinate 24 hours.

Preparation

1. Score both sides of steak in a diamond pattern by making shallow diagonal cuts at 1-inch intervals. Place steak in a resealable plastic bag set in a shallow dish. Set aside.

2. In a screw-top jar, combine salad dressing, lime peel, lime juice, and cilantro. Cover and shake well. Pour half of the salad dressing mixture into a small bowl; cover and chill until serving time. Add onion to remaining salad dressing mixture in jar. Cover and shake well; pour mixture over steak in bag. Seal bag; turn to coat steak. Marinate in the refrigerator for 24 hours, turning bag occasionally.

3. Drain beef, discarding marinade. Sprinkle with salt and pepper. Grill steak on the rack of an uncovered grill directly over medium coals for 17 to 21 minutes for medium doneness (160°F), turning once. [Or place steak on the unheated rack of a broiler pan. Broil 3 to 4 inches from the heat for 15 to 18 minutes for medium doneness (160°F), turning once.]

4. To serve, thinly slice beef across grain. Arrange salad greens, tomatoes, and avocado on 4 salad plates. Top with beef. Drizzle reserved dressing over individual salads.

Nutritional Info (Per serving):

Calories: 164, 

Saturated Fat: 3g, 

Sodium: 477mg, 

Dietary Fiber: 2g, 

Total Fat: 7g, 

Carbs: 6g, 

Cholesterol: 35mg, 

Protein: 20g

Exchanges: 

Vegetable: 1,

Lean Meat: 2.5, 

Fat: 1

Carb Choices: 0.5

PEPPERED RIBEYE STEAK W/ GRILLED SWEET PEPPERS

Peppered Ribeye Steaks With Grilled Sweet Peppers

Prep Time: 20 mins

Cook Time: 11 mins

Rest Time: 1 h

Total Time: 31 mins

Ingredients

• 4 beef, ribeye steak, cut 1 inch thick
• 1 tablespoon paprika
• 1 tablespoon garlic powder
• 2 teaspoon thyme, dried
• 2 teaspoon oregano, dried
• 1 1/2 teaspoon lemon-pepper seasoning
• 1 teaspoon salt
• 1/2 teaspoon pepper, black ground
• 1/2 teaspoon pepper, cayenne
• 4 medium pepper(s), green, bell, or red, yellow and/or orange, seeded and quartered
• 4 teaspoon oil, olive
• 2 tablespoon basil, fresh
• 2 tablespoon vinegar, balsamic
• 1 tablespoon oil, olive

Preparation

Peppered Ribeye Steaks:
1. Trim fat from meat. Brush steaks with oil. In a small bowl, combine paprika, garlic powder, thyme, oregano, lemon-pepper seasoning, salt, black pepper, and cayenne pepper. sprinkle paprika mixture evenly over meat; rub in with your fingers. Cover steaks and chill for 1 hour.

2. Place steaks on the rack of an uncovered grill directly over medium coals. Grill until desired doneness, turning once. (Allow 11 to 15 minutes for medium-rare doneness [145°F] or 14 to 18 minutes for medium doneness [160°F].) Cut steaks into serving-size pieces. Serve with Grilled Peppers.

Grilled Peppers:
Seed and quarter 4 yellow, red, and/or orange sweet peppers. Brush peppers with 4 teaspoons olive oil. Place pepper quarters on grill rack directly over medium coals. Grill for 12 to 15 minutes or until peppers are crisp-tender and lightly browned, turning once. Remove peppers from grill; cool slightly. Cut peppers into wide strips. Place peppers in bowl. Add 2 tablespoons snipped fresh basil and 2 tablespoons balsamic vinegar; toss well. Serve immediately or cool to room temperature.

Nutritional Info (Per serving):

Calories: 291, 

Saturated Fat: 4g, 

Sodium: 573mg, 

Dietary Fiber: 2g, 

Total Fat: 13g, 

Carbs: 9g, 

Cholesterol: 67mg, 

Protein: 32g

Exchanges: 

Vegetable: 1.5, 

Lean Meat: 4, 

Fat: 0.5

Carb Choices: 0.5

CROCKPOT BEEF BRISKET

Crockpot Beef Brisket

Ingredients:

1 jar (16 oz) picante sauce
1/2 cup molasses
1/4 cup cider vinegar
2 tbsp reduced sodium Worcestershire sauce
1 large onion, sliced (about 1 cup)
1 beef brisket (3 to 4 lb), fat trimmed and removed

Directions:

1. Stir the picante sauce, molasses, vinegar, Worcestershire and onion into a
5 quart slow cooker. Add the beef, cutting to fit, if needed and turn to coat in sauce.

2. Cover and cook on LOW 8 to 9 hours or HIGH 4 to 5 hours or until beef is fork tender.

3. Remove and slice into 8 equal servings.

Yield: 8 Servings
Serving Size: 1/8 of recipe.

Weight Watchers PointsPlus+ = 7 Per Serving

Nutrition Information:
Calories 299, 
Fat 11 g, 
Fiber 2 g, 
Carbs 22 g, 
Protein 26 g.

BEEF & BEAN CHILE VERDE

Beef and Bean Chile Verde

Prep Time: 15 mins

Cook Time: 30 mins

Total Time: 45 mins

Ingredients

• 1 pounds beef, lean ground, 93 % lean*use ground turkey to lower the fat content, adjust nutitional values acordingly
• 1 large pepper(s), red, bell, chopped
• 1 large onion(s), chopped
• 6 clove(s) garlic, chopped
• 1 tablespoon chili powder
• 2 teaspoon cumin, ground
• 1/4 teaspoon pepper, cayenne, or to taste
• 16 ounce(s) salsa, green (or verde), or green enchilada sauce
• 1/4 cup(s) water
• 15 ounce(s) beans, pinto, or kidney beans, rinsed

Recipe Tip:

Try to buy an all-natural or organic salsa with minimal preservatives. Remember, the fewer ingredients, the better!

Preparation

1. Cook beef, bell pepper and onion in a large saucepan over medium heat, crumbling the meat with a wooden spoon, until the meat is browned, 8 to 10 minutes.
2. Add garlic, chili powder, cumin and cayenne; cook until fragrant, about 15 seconds.
3. Stir in salsa (or sauce) and water; bring to a simmer. Reduce heat to medium-low, cover and cook, stirring occasionally, until the vegetables are tender, 10 to 15 minutes.
4. Stir in beans and cook until heated through, about 1 minute.

Nutritional Info (Per serving):

Calories: 307, 

Saturated Fat: 3g, 

Sodium: 516mg, 

Dietary Fiber: 6g, 

Total Fat: 8g, 

Carbs: 29g, 

Cholesterol: 64mg, 

Protein: 27g

Carb Choices: 1.5

Winter Beef Stew

Ingredients

• 1 tablespoon oil, canola
• 1 cup(s) onion(s), chopped
• 3 clove(s) garlic, minced
• 2 carrot(s), cut into 1-inch slices
• 1 1/2 pounds beef, stew meat, lean, c ut into 1-inch cubes
• 3 cup(s) broth, beef, low-fat, low-sodium
• 1 teaspoon paprika
• 3/4 cup(s) apple(s), unpeeled, chopped into 1-inch pieces
• 3/4 cup(s) pear(s), unpeeled, chopped into 1-inch pieces

Preparation

1. Heat the oil in a large stockpot over medium-high heat. Add the onion and garlic and sauté for 5 minutes. Add the carrots and sauté for another 5 minutes. Add the meat and brown. Drain off any accumulated fat. Add the broth, paprika, pepper, and salt.
2. Bring to a boil over high heat. Reduce the heat and simmer, uncovered, for 1 1/4 hours. Add the apples and pears and cover. Cook over low heat for 15 to 20 minutes until the apples and pears are soft, but not mushy.

Nutritional Info (Per serving):

Calories: 223, 

Saturated Fat: 2g, 

Sodium: 156mg, 

Dietary Fiber: 3g, 

Total Fat: 8g, 

Carbs: 14g, 

Sugars: 9g, 

Cholesterol: 59mg, 

Protein: 27g

 

Exchanges: 

Starch: 1, 

Lean Meat: 3, 

Fat: 1

Carb Choices: 1

DILL POT ROAST

Dilled Pot Roast

Prep Time: 20 mins

Cook Time: 5 h

Total Time: 5 h 20 mins

Ingredients

• 2 1/2 pounds beef, boneless chuck pot roast
• 1 tablespoon oil, cooking
• 1/2 cup(s) water
• 1 tablespoon dill, or 1 teaspoon dried dill
• 1/2 teaspoon pepper, black ground
• 1/4 teaspoon salt
• 1/2 cup(s) yogurt, low-fat plain
• 2 tablespoon flour, all-purpose
• 4 cup(s) noodles, hot cooked

Recipe Tip:

Cook 5 to 6 hours (high), or 10 to 12 hours (low).

Preparation

1. If necessary, cut roast to fit into a 3 1/2- or 4-quart slow cooker. In a large skillet, brown roast on all sides in hot oil. Transfer roast to slow cooker; add the water to slow cooker. Sprinkle roast with 2 teaspoons of the fresh dill or 3/4 teaspoon of the dried dill, the pepper, and salt.

2. Cover and cook on low-heat setting for 10 to 12 hours or on high-heat setting for 5 to 6 hours. Transfer roast to a serving platter, reserving juices; cover roast and keep warm. Pour cooking juices into a glass measuring cup; skim off fat. Measure 1 cup of the reserved juices.

3. For sauce, in a small saucepan, stir together yogurt and flour until combined. Stir in the 1 cup reserved cooking juices and remaining 1 teaspoon fresh dill or 1/4 teaspoon dried dill. Cook and stir over low to medium heat until thickened and bubbly. Cook and stir for 1 minute more. Serve sauce with meat and noodles.

Nutritional Info (Per serving):

Calories: 313, 

Saturated Fat: 2g, 

Sodium: 185mg, 

Dietary Fiber: 1g, 

Total Fat: 8g, 

Carbs: 22g, 

Sugars: 2g, 

Cholesterol: 111mg, 

Protein: 35g 

Exchanges: 

Starch: 1.5, 

Lean Meat: 4.5, 

Fat: 1

Carb Choices: 1.5

Great Meat Loaf 

Preparation time: 10 min				Servings: 8
Cooking time: 75 min

Ingredients:

1/3 cup onion, minced

2 lb lean ground beef

1/2 cup dry breadcrumbs

1 egg, slightly beaten

1 cup cheddar cheese, shredded

1-1/4 cups condensed cream of mushroom soup

1/3 cup water

Cooking Directions:

Preheat oven to 375°F. Combine 1/2 cup soup and next 4 ingredients in a bowl. Season with salt to taste. Mix thoroughly. Shape firmly into an 8x4 in. loaf. Place in a shallow baking pan. Bake 1 hour, 15 minutes. Spoon off fat and reserve. Combine remaining soup, water and 3 Tbsp drippings in a saucepan over medium heat. Cook 5 minutes, stirring occasionally. Stir in cheese until melted. Serve sauce over meatloaf slices.

*TIP* - SWAP OUT GRUND BEEF FOR GROUND TURKEY, SEASON TO TASTE, LOWERS THE FAT CONTENT.

Nutrition Facts

Calories 430

% Calories From Fat 56.5%

Total Fat 27g

Saturated Fats 11g

Mono-unsaturated Fats 11g

Poly-unsaturated Fats 1.3g

Cholesterol 140mg

Sodium 390mg

Total Carbohydrates 7.4g

Dietary Fiber 0.4g

Sugar 1.3g

Protein 36g

CHEESE BURGER PIE -*K*I*S*S* (KEEP IT SIMPLE SUPPER)

Cheeseburger Pie - KISS (Keep it Simple Supper)

 

It’s Cheeseburger Pie time. Kiss - Keep It Simple Supper! We simplified one of the most requested recipes from our cooking forum as it just had too many ingredients. Michelle Rojo, our resident 'basic cook' printed the old version a dozen times only to make meatloaf instead. This supper can be in the oven in ten minutes and yes, IT REALLY DOES TASTE LIKE A CHEESEBURGER!

1 1/4 pounds ground sirloin
1 medium onion, diced
Salt and freshly ground black pepper
1/4 cup ketchup, regular or sugar free if you have it (we love Natures Hollow SF Ketchup)
1 cup shredded Cheddar cheese (4 ounces)
1/2 cup original Bisquick baking mix ( I pick up a five ounce envelope from the pancake section)
1 cup milk
2 eggs

Burger toppings

Preheat oven to 400°F. Spray 9-inch glass pie plate with cooking spray.

Cook the ground beef and onion over medium high heat for 8 to 10 minutes, stirring occasionally, 6 to 8 minutes, until beef is brown and onions are tender; drain well. (I even use my kitchen tongs to sop up any fat with a paper towel!) Fold in ketchup, season with salt and pepper and spoon into prepared pie plate.

Combine Bisquick, milk, and eggs in a small bowl until blended, fold in cheese. Pour over meat mixture in pie plate. Bake for 25 to 30 minutes, until knife inserted in center comes out clean.

Place wedges onto serving dishes, top with a squirt of ketchup, a squeeze of mustard, and a few pickle chips.

6 Servings

*TIP* - USE GROUND TURKEY (make sure you SEASON accordingly for flavor, add adjustments when done) FOR LOWER FAT CONTENT!  adjust nutritional values accordingly.

Calories 290,
fat 14 g,
sodium 430 mg,
carbohydrate 11 g,

protein 23 g

MARINATED FLANK STEAK

Marinated Flank Steak Recipe

Seven simple ingredients come together in this flavorful marinade that will really perk up easy-to-cook flank steak. Try placing the strips on a salad with your favorite dressing

6 Servings

Prep: 10 min.
marinating Grill: 15 min.

Ingredients

3 tablespoons canola oil
2 tablespoons lemon juice
2 tablespoons Worcestershire sauce
1 tablespoon dried minced garlic
1 tablespoon Greek seasoning
1 tablespoon brown sugar
1 teaspoon onion powder
1 beef flank steak (1-1/2 pounds)

Directions

In a large resealable plastic bag, combine the first seven ingredients; add the steak. Seal bag and turn to coat; refrigerate for 6 hours or overnight.

Drain and discard marinade. Moisten a paper towel with cooking oil; using long-handled tongs, lightly coat the grill rack. Grill steak, covered, over medium heat or broil 4 in. from heat for 6-8 minutes on each side or until steak reaches desired doneness (for medium-rare, a meat thermometer should read 145°; medium, 160°; well-done, 170°).

To serve, thinly slice across the grain. Yield: 6 servings.

Nutrition Facts:
3 ounces cooked beef equals

196 calories,

11 g fat (4 g saturated fat),
54 mg cholesterol,
269 mg sodium,

2 g carbohydrate,

trace fiber,

22 g protein.

Diabetic Exchanges:
3 lean meat,
1/2 fat.

BEEF W/ MUSHROOM & PEARL ONIONS

Beef with Mushrooms and Pearl Onions

 

Elegant, easy, and diabetic friendly--that perfectly describes this flavorful entrée.

 

SERVINGS: 4 servings (1/2 of a steak and 2/3 cup sauce per serving)

CARB GRAMS PER SERVING: 9

 

2	8-ounce beef top loin steaks, cut 3/4 to 1 inch thick
1/2	teaspoon cracked black pepper
1/4	teaspoon salt
1	teaspoon olive oil
8	ounces fresh mushrooms, quartered
1	cup frozen small whole onions
4	cloves garlic, minced
1	cup lower-sodium beef broth
2	tablespoons whole wheat flour
1	tablespoon snipped fresh parsley
	Steamed green beans and/or crusty whole grain bread (optional)

1. Trim fat from steaks. Sprinkle steaks with the pepper and salt. Preheat a large skillet over medium-high heat. Add oil; swirl to lightly coat skillet. Reduce heat to medium. Add steaks; cook for 8 to 10 minutes or until medium-rare (145 degrees F), turning once. Transfer steaks to a tray or plate; cover with foil and let stand while preparing sauce.
2. For sauce: In the same skillet, cook mushrooms and onions over medium-high heat about 5 minutes or until tender, stirring frequently. Add garlic. Cook for 1 minute more.. Whisk together broth and flour; add to skillet. Cook and stir until sauce is thickened and bubbly; cook and stir for 1 minute more.
3. Return steaks to skillet; heat through, turning to coat steaks evenly with sauce. Transfer steaks and sauce to serving plates. Sprinkle with parsley. If desired, serve with green beans and/or whole grain bread. Makes 4 servings (1/2 of a steak and 2/3 cup sauce per serving) 

Nutrition Facts Per Serving:

• Servings: 4 servings (1/2 of a steak and 2/3 cup sauce per serving)
• Calories335
• Total Fat (g)17
• Saturated Fat (g)6
• Monounsaturated Fat (g)8
• Polyunsaturated Fat (g)1
• Cholesterol (mg)61
• Sodium (mg)315
• Carbohydrate (g)9
• Total Sugar (g)2
• Fiber (g)2
• Protein (g)26
• Vitamin C (DV%)6
• Calcium (DV%)4
• Iron (DV%)13

Diabetic Exchanges

• Vegetables (d.e.)1.5
• Medium-fat Meat (d.e.)3
• Fat (d.e.)1

BEEF STROGANOFF FOR THE 21ST CENTURY

Beef Stroganoff for the 21st Century

 
Ready in 25 minutes.

INGREDIENTS

• 1 lb. beef tenderloin tips
  
  
• 1 1/2 cups whole wheat bow tie pasta
  
  
• 1/2 lb. mushrooms, sliced
  
  
• 1/3 cup chopped onion
  
  
• 2 teaspoons olive oil
  
  
• 2 tablespoons whole wheat flour
  
  
• 1 10.5 oz. can beef broth
  

DIRECTIONS
1. Cook pasta according to package directions.

2. While pasta is cooking, trim fat from meat and cut into 1 x 1/2" pieces. Spray a large skillet with vegetable cooking spray. Heat skillet over medium-high heat until hot. Add beef and stir-fry 3-5 minutes until outside surface is no longer pink. Remove from skillet. 

3. In the same skillet, add the olive oil and heat until hot. Add the onions and mushrooms and cook until tender, about 2-3 minutes.

4. Stir in the flour. Gradually add 1 cup beef broth, stirring until blended. Bring to boil. Cook and stir 2 minutes. Return beef to skillet and heat through. If stroganoff appears too thick, add more beef broth to thin as desired.

Salt and pepper to taste.

Serve beef mixture over pasta. Add dollop of sour cream, if desired.



Makes 4 servings (approx 4 oz beef and 3/8 cups pasta)

Nutritional Info

Amount Per Serving:

Calories: 409.9

Total Fat:	27.1g
Total Carbs:	14.6g
Dietary Fiber:	0.1mg
Protein:	25.3g

GRILLED FLANK STEAK W/ CUCUMBER-YOGURT SAUCE

Grilled Flank Steak with Cucumber-Yogurt Sauce

 

Since flank steak is relatively inexpensive, why not grill two at once? After a long soak in a bold, garlicky marinade, the first makes a great fast and easy meal, while the leftover steak is great in Open-Face Steak Sandwiches with Herbed Goat Cheese and Tomatoes, Grilled Steak and Arugula Salad with White Beans and Shiitake, and Red Onions Stuffed with Grilled Steak, Spinach, and Feta. This do-ahead sauce is an easy take on tzatziki, the Greek yogurt dip. 

 

Serves 4

For the flank steaks
1-1/2 cups coarsely chopped fresh flat-leaf parsley
1/3 cup coarsely chopped fresh mint
3 Tbs. coarsely chopped fresh rosemary
8 medium cloves garlic, peeled
1/4 cup fresh lemon juice (from 2 medium lemons)
1/4 cup soy sauce
Kosher salt and freshly ground black pepper
1/2 cup extra-virgin olive oil
2 flank steaks (about 3 lb. total), trimmed of excess fat

For the sauce
1 English cucumber (about 3/4 lb.)
Kosher salt
1 cup plain yogurt, preferably Greek
1 tsp. minced garlic
1 tsp. cumin seeds, toasted and lightly crushed with a mortar and pestle or spice grinder
1 tsp. finely grated lemon zest
1/2 tsp. fresh lemon juice
Pinch cayenne
1/2 Tbs. extra-virgin olive oil
Freshly ground black pepper

---

Marinate the flank steaks Set aside 2 Tbs. of the parsley. Combine the remaining parsley with the mint, rosemary, and garlic in a food processor and pulse until finely chopped. Add the lemon juice, soy sauce, 1 tsp. salt, and 1 tsp. pepper and process until smooth. With the motor running, add the olive oil in a thin stream.

Put the steaks in a nonreactive baking dish large enough to hold them both. Pour the marinade over them and turn to coat. Cover and refrigerate for at least 4 hours or overnight, turning occasionally.

Make the sauce
Cut the cucumber in half lengthwise and remove the seed core. Cut each half crosswise into 1/8-inch-thinck half moons and toss with 1/2 tsp. salt in a medium bowl. Let sit for 10 minutes to release excess liquid. Rinse, drain, and pat dry.
In a medium bowl, combine the cucumber with the yogurt, garlic, cumin, lemon zest and juice, and cayenne. Stir in the olive oil and the reserved chopped parsley, and season to taste with salt and pepper. Refrigerate until ready to use. (The sauce can be made up to a day ahead.)

Grill the steaks Remove the steaks from the refrigerator 1 hour prior to cooking.

Prepare a medium-high gas or charcoal grill fire. Clean and oil the grill grates.

Remove the flank steak from the marinade, wipe off any excess, and season generously with salt and pepper. Grill the steaks, covered, until grill marks form and the steaks have a nice brown sear, 5 to 6 minutes. Flip the steaks and continue grilling until grill marks form on the other side and the steak is cooked to medium rare (an instant-read thermometer inserted in the thickest part of a steak should read 135°F), 3 to 5 minutes more. Let rest 10 to 15 minutes.

Cut the flank steak across the grain and serve with the cucumber-yogurt sauce on the side. Store the leftover steak in an airtight container and refrigerate for up to 4 days.

Serving Suggestions

Serve with grilled peppers, red onions, and portabello mushrooms, or in keeping with the flavors in the sauce, try Grilled Vegetable Salad with Feta on the side.

nutrition information (per serving):
Calories (kcal): 390; Fat (g): 22; Fat Calories (kcal): 200; Saturated Fat (g): 10; Protein (g): 40; Monounsaturated Fat (g): 10; Carbohydrates (g): 7; Polyunsaturated Fat (g): 1; Sodium (mg): 490; Cholesterol (mg): 85; Fiber (g): 1;

INDIVIDUAL MEATLOAF

INDIVIDUAL MEATLOAF



Traditional meatloaf in individual sized mini loaves

PRERARATON TIME : 15 minutes
COOKING TIME:  1 hour

Ingredients

1/2 lb extra lean ground beef (5% fat)
1 eggs
2 tbsp fresh chopped onion
1 tbsp soft white bread cubes
1 tbsp chopped parsley
1/4 tsp garlic powder
1/4 tsp Sauce, worcestershire, low sodium
1 pinch salt
3 tbsp Ketchup
1 canola cooking spray

Directions  
1 Preheat oven to 350°F.
2 Lightly coat 2 mini loaf pans and a roasting pan with cooking spray.
3 In medium bowl, add ground beef, egg, onion, bread crumbs, parsley, garlic powder, Worcestershire sauce, salt, and 1 tablespoon ketchup. Mix until blended well.
4 Mold mixture into two 5 1/2" inch loaves.
5 Place loaves on rack in roasting pan and cover each with one tablespoon ketchup.
6 Bake for one hour.
7 Remove from oven and let stand 5 minutes before serving.

Nutrition Facts
Makes 2 servings
Serving Size: 4 oz
Amount Per Serving
Calories	197.4
Total Carbs	8.1 g
Dietary Fiber	0.3 g
Sugars	6.7 g
Total Fat	6.5 g
Saturated Fat	2.3 g
Unsaturated Fat	4.3 g
Potassium	53.1 mg
Protein	27.5 g
Sodium	447.9 mg
Dietary Exchanges 2 1/4 Meat, 1/4 Other Carbohydrate, 1/2 Very Lean Meat

SHORT RIB RAGU

Short Rib Ragù

Turn braised short ribs into a ragù that’s fabulous over tube-shaped pasta and sprinkled with Parmesan (you might need to reserve some of the pasta cooking water for loosening the sauce). But you can also leave the ribs whole and serve them, along with their sauce, over mashed potatoes or polenta.  

Serves 6

3 to 4 lb. meaty bone-in beef short ribs, preferably English style
Kosher salt and freshly ground black pepper
2 Tbs. extra-virgin olive oil
3 oz. thickly sliced pancetta (about 3 1/4-inch-thick slices) or 3 slices thick-cut bacon, cut into 1/2-inch squares
1 medium yellow onion, diced (about 1 heaping cup)
1 celery stalk, diced (about 1/2 cup)
1 carrot, diced (about 1/2 cup)
1/2 cup sliced white mushrooms
3 large cloves garlic, coarsely chopped
2 Tbs. tomato paste
Pinch crushed red pepper flakes
1/2 cup dry white wine or dry vermouth
1 28-oz. can whole peeled tomatoes

---

Position a rack in the lower third of the oven and heat the oven to 300°F.

Cook the ribs: Trim away any excess fat from the top of each rib down to the first layer of meat, but don’t remove the silverskin or tough-looking tissue that hold the ribs together or onto the bone. Pat the ribs dry with paper towels, and season them with salt and pepper. Heat the oil in a 5- to 6-quart Dutch oven (or other heavy pot with a lid) over medium heat until hot. Add only as many ribs as will fit without touching, and brown them on all sides, turning with tongs until nicely browned, 3 to 4 min. per side. Transfer to a platter, and continue until all the ribs are browned.
Pour off and discard most of the fat from the pot. Return the pot to medium heat, and add the pancetta or bacon. Cook, stirring occasionally, until the pancetta or bacon has rendered some of its fat but is not crisp, about 3 minutes. Add the onion, celery, carrot, mushrooms, and garlic, and season with salt and pepper. Cook, stirring occasionally, until softened, about 8 min. Add the tomato paste and red pepper flakes, and cook for 2 min., stirring. Add the wine, increase the heat to medium-high, stir to scrape up any browned bits on the bottom of the pot, and bring to a boil. Add the tomatoes and their juices and bring to a simmer.

Transfer the ribs to the oven: Return the short ribs (and any juices) to the pot in a single layer, nestling them into the sauce. Crumple a large sheet of parchment and smooth it out again. Arrange it over the pot, pressing it down so it nearly touches the ribs, allowing any overhang to extend up and over the edges of the pot. Set the lid in place, and transfer to the oven. Braise, turning the ribs with tongs every 45 min., until fork-tender and the meat is pulling away from the bone, about 2-1/2 hours.

Make the ragù: Use tongs or a slotted spoon to carefully transfer the ribs to a shallow baking dish or wide bowl. Set aside until just cool enough to handle. Skim any visible surface fat from the braising liquid and bring to a gentle simmer over medium heat. If the tomatoes haven’t broken up, break them up with a wooden spoon. If the sauce seems watery, increase the heat to medium-high and simmer to thicken. If not, keep it warm. Taste for salt and pepper.
When the beef is cool enough to handle, remove the meat from the bones and the bands of connective tissue that encircled the bones. Chop the meat into bite-size chunks or pull into large strips. Return the meat to the sauce, and keep warm until ready to serve, or if making ahead, cool and refrigerate.

Make Ahead Tips

The finished ragù can be refrigerated, covered, for up to three days.

Serving Suggestions

Serve with a simple Romaine Salad.

nutrition information (per serving):
Size : based on six servings; Calories (kcal): 330; Fat (g): 20; Fat Calories (kcal): 180; Saturated Fat (g): 7; Protein (g): 22; Monounsaturated Fat (g): 10; Carbohydrates (g): 10; Polyunsaturated Fat (g): 1.5; Sodium (mg): 900; Cholesterol (mg): 65; Fiber (g): 2;

WATERCRESS SALAD W/STEAK, SAUTEED SHALLOTS & STILTON

Watercress Salad with Steak, Sautéed Shallots & Stilton

Stilton is a type of English cheese, known for its characteristic strong smell and taste. It is produced in two varieties: the well-known blue and the lesser-known white. Both have been granted the status of a protected designation of origin by the European Commission, together one of only seventeen British products to have such a designation.^[1] Only cheese produced in the three English counties of Derbyshire, Leicestershire, and Nottinghamshire – and made according to a strict code – may be called "Stilton". This means that cheese produced in Stilton, the village in Cambridgeshire for which the cheese is named, would not legally be allowed to be called Stilton Cheese.

This salad is heavier on greens than on steak, making it a light but filling meal.  

Serves 4

3 Tbs. extra-virgin olive oil
1 Tbs. fresh lemon juice
1/2 tsp. Worcestershire sauce
1/2 tsp. Dijon mustard
Kosher salt
12- to 14-oz. strip steak or rib eye (1 inch thick)
Freshly ground black pepper
4 large shallots, sliced 1/4 inch thick (about 1-1/2 cups)
6 cups (lightly packed) small watercress sprigs (about 2 bunches trimmed of lower stems), torn into bite-size pieces
2 oz. Stilton, crumbled (about 1/2 cup)

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In a small bowl, whisk 2 Tbs. of the olive oil, the lemon juice, Worcestershire sauce, mustard, and a generous pinch of salt. Season both sides of the steak with 1/2 tsp. salt and 1/4 tsp. pepper.
In a 10-inch straight-sided saute pan, heat the remaining 1 Tbs. oil over medium-high heat until hot. Cook the steak, without disturbing, swirling the oil in the pan occasionally, until the bottom of the steak is deeply browned, about 5 minutes. Flip and cook until the other side is nicely browned, about 3 minutes more. Transfer the steak to a cutting board.
Turn the heat to low and cook the shallots, stirring frequently, until softened and lightly browned, 5 to 8 minutes. (Use a spatula or spoon to break apart the shallot slices and to incorporate some of the browned bits from the pan.) Remove from the heat and let cool slightly.
Slice the beef thinly. Fan an equal number of slices on each of 4 dinner plates. Rewhisk the dressing if necessary. In a large bowl, toss the shallots, watercress, and Stilton with a generous pinch of salt and just enough of the dressing to coat. Season with more salt and pepper and arrange the salad over the beef slices.

Serving Suggestions

Serve with toasty Grilled Garlic Bread.

nutrition information (per serving):
Calories (kcal): 260; Fat (g): 19; Fat Calories (kcal): 170; Saturated Fat (g): 6; Protein (g): 18; Monounsaturated Fat (g): 10; Carbohydrates (g): 4; Polyunsaturated Fat (g): 1.5; Sodium (mg): 420; Cholesterol (mg): 45; Fiber (g): 0;

Southwestern Style Stuffed Bell Peppers

Portions:  4

Serving size: 1 stuffed bell pepper

Ingredients

• 4 red bell peppers
• 1 teaspoon canola oil
• 1/2 cup onion, chopped
• 1 pound lean ground beef
• 1 teaspoon garlic powder
• 1/2 teaspoon ground cumin
• 1/2 teaspoon oregano (crush in palm of hand)
• 1 cup frozen corn kernels
• one 10-ounce can Rotel® Original Diced Tomatoes & Green Chilies

Preparation  

1. Preheat oven to 350°F.
2. Cut tops off each red pepper. Remove seeds and stems.
3. Parboil peppers for about 4 minutes.
4. In a large skillet heat canola oil and sauté onions until translucent.
5. Add ground beef and stir meat around to separate.
6. Add ground garlic powder, cumin and dried oregano to meat mixture.
7. Add corn and canned tomatoes with chilies. Mix into meat mixture.
8. Stand bell peppers in a 2-quart baking pan. Fill with meat mixture, adding any left over to pan.
9. Cover and bake for 40 minutes.                                                                         

Nutrients per serving

• Calories: 247
• Protein: 25 g
• Carbohydrates: 14 g
• Fat: 11 g
• Cholesterol: 73 mg
• Sodium: 352 mg
• Potassium: 682 mg
• Phosphorus: 235 mg
• Calcium: 42 mg
• Fiber: 3.1 g

DEVILED STEAK

Deviled Steak

Preparation time: 15 minutes

Cooking time: 15 minutes

2 cup bread crumbs, toasted , whole grain, if available
1/4 cup chopped parsley , minced
2 1/2 tbsp dijon mustard
1 1/2 tbsp fresh lemon juice
1 tsp black pepper , freshly ground
1/2 tsp paprika
2 lb top sirloin steak, lean

Directions  
1 Mix together the breadcrumbs and parsley in a shallow dish large enough to hold the steak.
2 Combine the mustard, lemon juice, pepper, and paprika in a small bowl.
3 Pat the steak dry with paper towels, and brush all over with some of the mustard mixture.
4 Grill or broil until done to taste.
5 Brush steak with the remaining mustard mixture. Place the steak in the breadcrumb mixture, flipping to coat both sides. Serve.

Nutrition Facts
Makes 8 servings
Amount Per Serving
Calories	213.2
Total Carbs	7.7 g
Dietary Fiber	0.5 g
Sugars	0.6 g
Total Fat	6.4 g
Saturated Fat	2.3 g
Unsaturated Fat	4.1 g
Potassium	31.7 mg
Protein	29.1 g
Sodium	244.2 mg
Dietary Exchanges 1/4 Fat, 3 1/4 Meat, 1/2 Starch, 4 Very Lean Mea

 

EASY SWISS STEAK

Ingredients

1 1/2 pounds (720 g) boneless beef round steak, cut 1 inch (2.5 cm) thick
2 tablespoons (18 g) unbleached all-purpose flour
1/2 teaspoon (2.5 ml) crushed dried thyme
1/4 teaspoon (1.25 ml) sweet paprika
1 tablespoon (15 ml) Worcestershire sauce
Canola oil cooking spray
1 large garlic clove, peeled and thinly sliced
2 medium celery ribs, thinly sliced
2 medium onions, peeled and thinly sliced
4 medium plum tomatoes, thinly sliced
1/2 cup (120 ml) reduced-sodium canned beef broth

Cooking Instructions

Combine flour, thyme, and paprika. Brush the boneless round steak strips with Worcestershire sauce. Dredge in flour mixture. Spray a large nonstick skillet with cooking spray. Over medium-high heat, add steak pieces and brown on both sides, about 5 minutes per side.
Place steak in a 3-quart (3-liter) or larger crock pot. Top with garlic slices, celery, onions, and tomatoes. Pour beef broth over the top. Do not stir. Cover and cook on low for 8 to 10 hours or on high for 4 to 5 hours. To serve, transfer steak pieces and vegetables to a heated serving platter. Spoon any pan juices over the top and serve at once.

Servings Per Recipe: 6

• 191 calories (21% calories from fat)
• 28 g protein
• 4 g total fat (1.4 g saturated fat)
• 8 g carbohydrates
• 2 g dietary fiber
• 71 mg cholesterol
• 102 mg sodium