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

FLANK STEAK W/ CORN SALSA

Flank Steak With Corn Salsa

Prep Time: 15 mins

Cook Time: 17 mins

Rest Time: 6 h

Total Time: 32 mins

Ingredients

• 8 3/4 ounce(s) corn, whole kernel
• 3/4 cup(s) salsa verde
• 1 medium tomato(es), chopped
• 1 1/4 pounds beef, flank steak
• 3/4 cup(s) dressing, Italian, reduced calorie
• 2 tablespoon pepper, cracked black
• 1 tablespoon Worcestershire sauce
• 1 teaspoon cumin, ground

Preparation

1. For corn salsa, in a medium bowl, combine corn, salsa verde, and tomato. Cover and chill for 6 to 24 hours.

2. Meanwhile, trim fat from steak. 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.

3. For marinade, in a small bowl, combine Italian salad dressing, pepper, Worcestershire sauce, and cumin; pour over steak. Seal bag; turn to coat steak. Marinate in the refrigerator for 6 to 24 hours, turning bag occasionally. Drain steak, discarding marinade.

4. Place steak on rack of an uncovered grill directly over medium coals. Grill for 17 to 21 minutes or until done (160°F), turning once.

5. To serve, thinly slice steak diagonally across the grain. Serve steak with corn salsa.

Nutritional Info (Per serving):

Calories: 193, 

Saturated Fat: 3g, 

Sodium: 352mg, 

Dietary Fiber: 1g, 

Total Fat: 8g, 

Carbs: 9g, 

Cholesterol: 39mg, 

Protein: 22g

Exchanges: 

Vegetable: 0.5, 

Starch: 0.5, 

Lean Meat: 2.5

Carb Choices: 0.5

MEDITERRANEAN BURGER

Mediterranean Burger

Grilled burgers topped with spinach and red onion.

Prep Time:	5 minutes
Cook Time:	20 minutes
Difficulty:	EASY

Ingredients

1 lb ground beef, extra lean, raw
1 oz roasted red peppers with brine , chopped
1 tbsp oregano leaves , chopped
1 red onion , sliced
8 fresh spinach leaves
1 pinch salt (optional)
1 cup black pepper
1 cooking spray

Directions 1 In medium mixing bowl, blend meat, roasted red pepper, and oregano with a fork.
2 Form into 4 patties.
3 Coat skillet or grill with cooking spray. Heat to medium. Cook burgers over medium-high, flipping burgers once, until juices run clear.
4 Add salt and pepper to taste. Top with red onion and spinach.

Nutrition Facts
Makes 4 servings
Serving Size: 4 oz
Amount Per Serving
Calories	233.3
Total Carbs	20.4 g
Dietary Fiber	7.4 g
Sugars	1.4 g
Total Fat	5.4 g
Saturated Fat	1.6 g
Unsaturated Fat	3.8 g
Potassium	164.3 mg
Protein	26.1 g
Sodium	106.3 mg
Dietary Exchanges 2 1/4 Meat,		1 Vegetable

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.

EASY MEATLOAF

Ingredients:

1 c chopped onions
1/4 c ketchup
1 1/2 tsp minced garlic
2 tsps worcestershire sauce
1 lb ground chicken breast skinless
1 1/4 tsps salt
1/2 tsp black pepper
3/4 c bread crumbs
1 whole egg

Directions:

Preheat oven to 350. Prepare a 8" x 4" loaf pan with cooking spray; set aside. In a non-stick skillet, cook onions and garlic until tender. Place in a mixing bowl. Stir in chicken, bread crumbs, egg, 1/4 cup ketchup, worcestershire sauce, salt, and black pepper. Mix well. Place mixture into prepared pan. Spread top with remaining ketchup. Bake for one hour, or until loaf reaches 185 on a meat thermometer. Let stand five minutes before slicing.

Makes 12 Servings

Nutritional Info Per Serving:
Calories 80;
Total Fat 2 g;
Saturated Fat 0.1 mg;
Cholesterol 37 g;
Carbohydrates 2 g;
Sodium 485 mg;
Sugars 5 g;
Fiber 0.3 g;

WW Points 1.5

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

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)

---

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;

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

BEEF ROAST

Beef Roast
Lean and versatile, this recipe is the little black dress of your healthy recipe arsenal. Cook this roast on a Sunday and enjoy it throughout the week. We used no salt, just pepper for a truly flavorful roast.


INGREDIENTS
1 2 1/2-pound top round beef roast
1 t cracked black pepper

DIRECTIONS
Remove meat from the refrigerator; allow to stand at room temperature for 20 minutes. Pat meat dry with paper towels to remove any moisture. Sprinkle and then rub the pepper over the meat. Preheat oven to 400 degrees. Place the meat into a heated saute pan that is oven proof. Sear the meat on all sides over moderate heat; place in oven. Reduce the oven temperature to 350 degrees. Roast for 50 minutes or until internal temperature reaches 125 degrees F. Remove meat from oven, cover loosely with foil and allow to stand for 10 minutes.

Number of Servings: 12

STEAKS W/LEMON PARSLEY BUTTER

Steaks with Lemon Parsley Butter 

Preparation time: 10 minutes

 Servings: 4

Cooking Time: 10 minutes

Ingredients:

4 strip steaks, about 4 oz each

1-1/2 tbsp parsley, minced

2 tsp lemon juice

1-1/3 tbsp unsalted butter, softened

1-1/2 tbsp shallots, minced 

Nutrition Facts

Calories 810

% Calories From Fat 41.1%

Total Fat 37g

Saturated Fats 15g

Mono-unsaturated Fats 15g

Poly-unsaturated Fats 1.4g

Cholesterol 260mg

Sodium 240mg

Total Carbohydrates 0.9g

Dietary Fiber 0.1g

Sugar 0.1g

Protein 110g

BEEF STEW

Beef Stew
 

1-1/2 pounds boneless beef chuck pot roast 1 pound butternut squash, peeled, seeded, and cut into 1-inch pieces (about 2-1/2 cups) 2 small onions, cut into wedges 2 cloves garlic, minced 1 14-ounce can reduced-sodium beef broth 1 8-ounce can tomato sauce 2 tablespoons Worcestershire sauce 1 teaspoon dry mustard 1/4 teaspoon ground black pepper 1/8 teaspoon ground allspice 2 tablespoons cold water 4 teaspoons cornstarch 1 9-ounce package frozen Italian green beans 1. Trim fat from meat. Cut meat into 1-inch pieces. Place meat in a 3-1/2- to 4-1/2-quart slow cooker. Add squash, onions, and garlic. Stir in beef broth, tomato sauce, Worcestershire sauce, dry mustard, pepper, and allspice. 2. Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours. 3. If using low-heat setting, turn to high-heat setting. In a small bowl, combine cold water and cornstarch. Stir cornstarch mixture and green beans into mixture in slow cooker. Cover and cook about 15 minutes more or until thickened. Makes 6 (1-1/3 cup) servings. Nutrition Facts Per Serving: * Servings: 6 (1-1/3 cup) servings * Calories 206 * Total Fat (g) 4 * Saturated Fat (g) 1 * Monounsaturated Fat (g) 2 * Polyunsaturated Fat (g) 0 * Cholesterol (mg) 67 * Sodium (mg) 440 * Carbohydrate (g) 15 * Total Sugar (g) 5 * Fiber (g) 3 * Protein (g) 27 Diabetic Exchanges * Starch (d.e.) .5 * Vegetables (d.e.) 1.5 * Lean Meat (d.e.) 2.5

ASIAN FLANK STEAK

Asian Flank Steak

 

1-1/4 pounds beef flank steak
1/2 cup beef broth
1/3 cup hoisin sauce
1/4 cup reduced-sodium soy sauce
1/4 cup sliced green onions
3 tablespoons dry sherry or apple, orange or pineapple juice
1 tablespoon sugar
1 tablespoon grated fresh ginger
4 cloves garlic, minced
Nonstick spray coating

1. Trim fat from beef. Place beef in a plastic bag set in a shallow dish. For marinade, in a
small bowl stir together beef broth, hoisin sauce, soy sauce, green onions, sherry or juice,
sugar, ginger, and garlic. Pour over beef. Close bag. Marinate in refrigerator for 4 to 24
hours, turning bag occasionally.

2. Drain beef, discarding the marinade. Spray the unheated rack of a broiler pan with
nonstick coating. Place beef on the prepared rack. Broil 4 to 5 inches from the heat to
desired doneness, turning once. Allow 12 to 14 minutes for medium. (Or, grill the beef on
the rack of an uncovered grill directly over medium coals to desired doneness, turning
once. Allow 12 to 14 minutes for medium.) To serve, thinly slice beef across the grain.

Makes 6 servings.

Nutrition Facts Per Serving:

* Servings: 6 servings
* Calories 144
* Total Fat (g) 7
* Saturated Fat (g) 3
* Cholesterol (mg) 44
* Sodium (mg) 113
* Carbohydrate (g) 1
* Fiber (g) 0
* Protein (g) 18
* Vitamin C (DV%) 0
* Calcium (DV%) 0
* Iron (DV%) 11

Diabetic Exchanges
* Lean Meat (d.e.) 2.5

SWISS STEAK

Swiss Steak

 

1 1/2 pounds of lean round steak, trimmed and cut into 6 serving size pieces
1 tablespoon of reduced calorie margarine, melted
one 16 ounce can of stewed tomatoes, undrained
1 small onion, sliced
1 stalk celery, sliced
1 medium carrot, scraped and thinly sliced
1 teaspoon of Worcestershire sauce
1 tablespoon of all purpose flour
1/2 teaspoon of salt
1/4 cup of water

Place each piece of steak between two sheets of heavy duty plastic wrap, and flatten to 1/4
inch thickness, using a meat mallet or rolling pin. Brown the meat on both sides in melted
margarine in a large skillet. Drain off excess fat. Add the stewed tomatoes, sliced onion,
celery, carrot, and Worcestershire sauce to skillet. Cover and cook over low heat for 1 hour
and 15 minutes or until the meat is tender. Transfer the meat to a serving platter, and keep
warm.

Skim excess fat from the tomato mixture. Combine the flour and salt, add water, and stir
until well blended. Stir into tomato mixture. Cook over medium heat, stirring frequently for
2 minutes or until thickened and bubbly. Remove the sauce mixture from heat and pour
over meat. Serve immediately. Makes 6 servings

Recipe provided by http://www. Basic-Recipes.com

Each Servings: 1 piece steak with 1/6 sauce
Exchanges 3 Lean Meat 2 Vegetable Chol 72 mg Calories 202 Carbo 10 gm Protein 25 gm
Fat 6 gm Fiber Tr. Sodium 481 mg

BEEF POT ROAST

Beef Pot Roast

Ingredients:
2 1/2 lb beef eye of round roast
1 can fat-free reduced-sodium beef broth, (14 oz)
2 garlic cloves
1 tsp herbs de Provence
= (or 1/4 tspn each of rosemary, thyme,
sage and savory)
4 small turnips, peeled, and
cut into wedges
10 oz fresh brussels sprouts, trimmed
8 oz baby carrots
4 oz pearl onions, skins removed
1 tbsp water
2 tsp cornstarch


Instructions:

Heat large nonstick skillet over medium-high heat. Place roast, fat-side down, in skillet.
Cook until evenly browned. Remove roast from skillet; place in Dutch oven.

Pour broth into Dutch oven; bring to a boil over high heat. Add garlic and herbs de
Provence. Cover and reduce heat; simmer 1 1/2 hours.

Add turnips, brussels sprouts, carrots and onions to Dutch oven. Cover; cook 25 to 30
minutes or until vegetables are tender. Remove meat and vegetables and arrange on
serving platter; cover with foil to keep warm.

Strain broth; return to Dutch oven. Stir water into cornstarch until smooth. Stir cornstarch
mixture into broth. Bring to a boil over medium-high heat; cook and stir 1 minute or until
thick and bubbly. Serve immediately with pot roast and vegetables. Garnish as desired.

Yields 8 servings.

Exchanges Per Serving: 4 Meat, 2 Vegetable.

Nutrition Facts: Calories 261; Calories from fat 30%; Total Fat 9g; Saturated Fat 3g; Protein
35g; Carbohydrates 11g; Cholesterol 79mg; Sodium 142mg; Dietary Fiber 2g.

STIR FRIED BEEF

Stir Fried Beef

1 pound of lean boneless top round steak, trimmed
2/3 cup of water
3/4 cup of chopped onion
3 tablespoons of reduced sodium soy sauce
1 teaspoon of beef flavored bouillon granules
1 teaspoon of Worcestershire sauce
1 clove garlic, minced
1/2 teaspoon of salt
1/8 teaspoon of pepper
2 medium carrots, scraped and sliced diagonally
2 cups of cauliflower flowerets
vegetable cooking spray
1 cup of sliced fresh mushrooms
one 16 ounce package of frozen snow pea pods, partially thawed
1/4 cup of water
1 tablespoon of cornstarch


Partially freeze the steak, slice diagonally across the grain into 1/4 inch strips, set aside.
Combine 2/3 cup of water, soy sauce, bouillon granules, Worcestershire sauce, garlic, salt
and pepper in a large bowl, stirring well. Add the steak, stirring to coat. Cover and
refrigerate for 1 hour, stirring once. Drain steak, reserving marinade. Set steak aside. Cook
the carrots and cauliflower in boiling water to cover, about 3 minutes, drain and set aside.
Coat a wok or large skillet with cooking spray, heat at medium high for 2 minutes. Add the
steak and stir fry for 3 minutes. Add the mushrooms, stir fry for 1 minute. Add the pea pods,
carrots, and cauliflower, stir fry for 1 minute or until the vegetables are crisp tender.
Combine the reserved marinade, 1/4 cup of water and cornstarch, stirring to blend. Pour
over the steak mixture, and stir fry until thickened and bubbly. Makes 12 servings

Each Servings: 1/2 cup
Exchanges 1 Lean Meat 1 vegetable Chol 26 mg Calories 73 Carbo 5 gm Protein 9 gm Fat 2
gm Fiber 1 gm Sodium 285 gm

BEEF CASSEROLE

Beef Casserole


olive oil cooking spray
1 small, about 4 ounces, Russet or all-purpose potato
1 cup shredded low-fat mozzarella cheese
1 pound extra-lean ground sirloin
1 medium yellow onion, chopped
2 cloves garlic, minced
1 14 1/2-ounce can no-salt-added diced tomatoes with juice
1 tablespoon chili powder, or to taste
2 cups shredded green cabbage
salt (optional)
freshly ground pepper to taste
1 to 3 tablespoons purchased taco sauce
6 slices pickled jalapeño chile peppers (optional)
1. Preheat oven to 375°F (190°C, Gas Mark 5). Lightly coat a 2-quart (2 l) casserole with
cooking spray.
2. Peel and grate the potato into a bowl. Stir in 1/4 cup (29 g) of the cheese. Spread
evenly over the bottom of the prepared casserole. Bake for 15 to 20 minutes, until potato
is browned and crispy.
3. Meanwhile, brown ground sirloin, onion, and garlic in a large nonstick skillet,
breaking up the beef with a wooden spoon as it browns. Discard any excess fat. Stir in
tomatoes with their juice, chili powder, and the cabbage. Season with pepper to taste.
Sauté, stirring, for a minute or two. If mixture seems too dry, add 1 tablespoon of the
bottled taco sauce, adding up to 2 tablespoons more, if needed, if mixture seems too dry.
4. When potatoes are done, spoon beef mixture on top of potatoes. Top with remaining
cheese and jalapeño slices (if using). Bake for 25 to 30 minutes, until casserole is hot and
bubbly. Serve at once.

Makes 6 Servings

Per serving: 235 calories, 24 g protein, 11 g total fat, 12 g carbs,
2 g fiber, 38 mg cholesterol, 357 mg sodium
Diabetic exchanges: 3 lean protein, 1 carbohydrate (1/2 bread/starch, 1 1/2 vegetable)

GROUND BEEF CASSEROLE / "KEEMA"

Keema (Ground Beef Casserole)
This is a delicious and easy Pakistani recipe
INGREDIENTS
1.5 lbs lean ground sirloin
1 cup chopped onions
2 cups canned crushed tomatoes
1 cup frozen peas
1 cup diced potatoes
1/2 teaspoon each cinnamon, tumeric, ginger
1 tbsp curry powder
salt and pepper to taste
DIRECTIONS
Brown ground sirloin in pan with onions until browned.
Add tomatoes, peas, potatoes and spices along with salt and pepper to taste.
Bring to a simmer and cook for 25 mintues.
Add water if it becomes too thick. It should have the consistency of chili.
Serve over brown rice or whole wheat couscous.

Number of Servings: 6

Nutritional Info

Amount Per Serving:

Calories: 199.2

Total Fat:	7g
Total Carbs:	12g
Dietary Fiber:	2.7mg
Protein:	22.5g