Kristen's Recipes

1 (1 1/2 to 2 lb) beef flank steak
2/3 cup dry red wine
3 T. lime juice
2 T. reduced sodium soy sauce
2 canned chipotle peppers in adobo sauce, seeded and finely chopped
2 T. snipped fresh cilantro
1 T. cooking oil
4 cloves garlic, minced

Chipotle Tomatillo Salsa:
6 husked and finely chopped tomatillos
2 to 3 rinsed, drained, seeded and finely chopped canned chipotle peppers in adobo sauce
1/4 cup finely chopped red onion
1/4 tsp. finely shredded lime peel
1 T. lime juice
1 T. snipped fresh cilantro
2 cloves garlic, minced
1 T. honey
1/4 tsp. salt
To make salsa:

Combine all salsa ingredients; cover and let stand at room temperature for 30 minutes for flavors to blend. Refrigerate any leftover salsa for up to 3 days. Score steak by making shallow cuts at 1 inch intervals, diagonally across steak in a diamond pattern. Repeat scoring on other side. Place meat in a plastic bag set in a shallow dish. Stir together red wine, lime juice, soy sauce, chipotle peppers, cilantro, cooking oil, and garlic. Pour over steak in bag; marinate in the refrigerator for 4 to 24 hours, turning bag occasionally. Drain steak, reserving marinade. Grill steak on the rack of an uncovered grill directly over medium coals for 12 to 14 minutes or to desired doneness, turning once and brushing with reserved marinade halfway through grilling. Discard any reserved marinade. Cut the steak in half diagonally across the grain. Serve with Chipotle Tomatillo Salsa

Yield: 4 servings
Calories: 357
Fat: 16g
Fiber: 0

from Cooking Light, September 2003

Beef:
1 T. Homemade Curry Powder
1 1/2 tsp. Salt
2 tsp. freshly ground Black Pepper
3 1/2 lb. Stew Meat, trimmed, cut into bite sized pieces

Toasted Spices:
2 T. Corander Seeds
1 T. Cumin Seeds
2 tsp. Fenugreek Seeds
3 whole Cloves
1 1″ Cinnamon Stick, broken
2 dried Hot Red Chilis
3 Bay Leaves
2 T. Sugar
1/2 tsp. ground Cardamom
1/4 tsp. Salt

Other Ingredients:
1 T. Olive Oil, divided
3 C. vertically sliced Onions
3 T. minced, peeled fresh Ginger
1/4 C. minced Garlic
2 T. Hungarian Sweet Paprika
2 C. plain low-fat Yogurt
1 1/2 C. low sodium Beef Broth
1 C. chopped Red Bell Pepper
1/2 C. minced fresh Cilantro
1/2 C. Tomato Puree

To prepare beef, combine first 3 ingredients and rub evenly over the meat. Cover and chill 2 hours; tossing occasionally. To prepare toasted spices, heat a nonstick skillet over medium high heat. Add coriander and next six ingredients (through bay leaves) and cook 1 minute, or until fragrant, shaking pan constantly. Place toasted mixture along with remaining spice ingredients in a spice or coffee grinder and process until finely ground. Heat 1 1/2 tsp. oil in a Dutch oven over medium high heat. Add half the beef, sauté 5 minutes or until browned on all sides. Remove from pan with slotted spoon and repeat procedure with remaining oil and meat (if you do it all at once, you overcrowd the pan and the beef just steams and doesn’t brown). Remove meat from pan. Reduce heat to medium and add onion and ginger to pan, cook six minutes or until onion is tender, stirring occasionally. Add the toasted spice mixture, garlic and paprika; cook one minute, stirring constantly. Add beef, yogurt and remaining ingredients; bring to a boil. Cover, reduce heat, and simmer 1 hour 30 minutes, or until the beef is tender.

Yield: 12 servings
Serving Size: 1 cup

Calories: 262
Fat: 11g
Fiber: 1.1g

4 4-ounce filet mignons (beef tenderloin)
1/2 tsp. sea salt
1/2 tsp. freshly ground black pepper
1 tsp. each finely chopped fresh basil, oregano, parsley, and thyme
2 C. steamed fresh vegetables, such as asparagus or assorted baby vegetables

Red-wine Reduction
2 C. red wine (or balsamic vinegar)
2 T. corn syrup
1/2 tsp. extra-virgin olive oil

Combine wine or vinegar and corn syrup in a small saucepan. Bring to a boil over medium-high heat. Boil until reduced to a syrupy consistency, about 10 minutes. Preheat oven to 400°F. Heat an ovenproof, medium sauté pan over medium-high heat. Add olive oil to lightly coat pan bottom. Season each filet with salt, pepper, and herbs. Add filets to the pan and sear on one side for 2 minutes. Turn and place pan in the oven to complete cooking, about 8 minutes for medium-rare. Remove filets from oven, slice each one horizontally into four round medallions, and place on individual serving plates. Arrange 1/2-C. vegetables on each plate. Drizzle 1 T. wine reduction over each serving of beef and vegetables.

Yield: 4 Servings
Serving Size: 1 beef filet, 1/2 C. Vegetables, and 1 T. Sauce

Calories: 284
Fat: 11g
Fiber: 1g

1 whole garlic head
Olive oil-flavored cooking spray
1/3 C. Grated Horseradish
1/4 tsp. Dried basil
1/4 tsp. Dried thyme
1/4 tsp. Black pepper
1 (3-pound) beef tenderloin

Preheat oven to 350. Remove white papery skin from garlic head (do not peel or separate the cloves). Coat with cooking spray; wrap in foil. Bake at 350; for 1 hour; cool 10 minutes. Increase heat of oven to 400. Separate cloves; squeeze to extract garlic pulp. Discard skins. Mash garlic pulp, horseradish, salt, basil, thyme, and pepper with a fork until blended. Trim fat from tenderloin; fold under 3 inches of small end. Rub garlic mixture over roast. Place tenderloin on a broiler pan coated with cooking spray. Insert meat thermometer into thickest portion of tenderloin. Bake at 400; for 40 minutes or until thermometer registers 145; (medium-rare) to 160; (medium). Place tenderloin on a platter to rest. Cover and let stand 10 minutes before slicing.

8 oz. lean beef Sirloin beef sliced thin
3 Bell Peppers (any color)
1/2 small onion
2 sticks of celery
1/2 tsp. of salt
1/2 tsp. soy sauce
1 tsp. black bean sauce
2 cloves garlic
3 slices ginger
1/2 C. stock or hot water
2 T. oil for cooking

Marinade:
1/4 tsp. salt
1/2 tsp. sugar
1/2 T. soy sauce
2 T. oil

Place the beef in a bowl, and stir in the marinade ingredients. Marinate beef for approximately thirty minutes. While beef is marinating, prepare the vegetables. Cut peppers, onion, and celery into 1/2 inch pieces. Mix the garlic cloves and ginger with the black beans and chop finely. Heat wok and add 2 T. oil. When oil is ready, add 1/2 of the black bean, garlic, and ginger mixture. Mix and add the beef. Stir-fry until the beef is approximately 60 – 65 percent cooked. Remove the beef and set aside. Add the rest of the bean mixture, onions and celery. Stir-fry for 3 – 4 minutes and add the peppers. Stir-fry for a couple of minutes longer and add 1/2 C. of stock or hot water. Bring to a boil, cover and simmer for a couple of minutes. Mix, taste, and adjust the seasoning if necessary. Add the beef. Mix and serve immediately.

Yield: 4 servings
Calories: 263
Fat: 18g
Fiber: 3g

1 onion, finely chopped
1 tsp. five-spice powder
4 oz. water chestnuts, halved
1/2 tsp. garlic, puree
2 T. hoisin sauce
1 tsp. beef bouillon granules
1 T. olive oil
6 oz. sirloin, cut in strips
1 red bell pepper, diced
1 green bell pepper, diced

Heat the oil in a wok. Add the meat to the wok and brown lightly. Add peppers, onion, and stir fry for two minutes. Add seasoning, water chestnuts, garlic puree, hoisin sauce, and stir fry for 1 minute.

1 T. all-purpose flour
1/4 tsp. black pepper
1 shoulder steak (12 oz.), 1/2 inch thick
1 medium yellow onion, chopped (about 1 cup)
1/2 cup diced celery
1-1/2 cups reduced-sodium beef broth, divided
2 cloves garlic, minced
2 medium tomatoes, seeded and chopped (about 2 cups)
1-1/2 cups no-salt-added crushed tomatoes
1 bay leaf
1/4 tsp. dried thyme
1/2 tsp. garlic powder

Preheat broiler. Line a broiler pan with foil. On a sheet of waxed paper, combine flour and pepper. Mix well. Dredge steak in flour mixture, turning to coat. Place steak on prepared broiler pan. Broil, turning once, until browned, about 8 minutes. Transfer steak to a cutting board; trim off fat. In a large skillet, combine onion, celery, 1 T. broth, and garlic. Cook over medium heat, stirring, until softened, about 3 minutes. Add steak, chopped tomatoes, crushed tomatoes, remaining broth, bay leaf, thyme, and garlic powder. Bring mixture to a boil; cover. Simmer steak over low heat until cooked through and sauce thickens, about 35 minutes. Spoon sauce on a serving platter. Place steak on top. Serve immediately.

Yield: 4 Servings

Calories: 230
Fat: 7g

2 to 3 tangerines (about 1 1/2 pounds)
1/4 cup dry sherry
2 T. hoisin sauce
2 T. cornstarch
2 T. soy sauce
1 beef flank steak (about 1 pound), cut crosswise into 1/8-inch-thick slices
5 tsp. vegetable oil
1 bag (12 oz.) broccoli florets
1 medium red pepper, thinly sliced
1 T. grated peeled fresh ginger

From 1 tangerine, with vegetable peeler, remove peel. With small knife, remove any white pith from peel; slice peel very thinly and set aside. Squeeze 1/2 cup juice from tangerines; stir in sherry and hoisin sauce and set aside. In medium bowl, combine cornstarch, soy sauce, and steak; set aside. In nonstick 12-inch skillet, heat 1 tsp. oil over medium-high heat until very hot. Add broccoli, red pepper, ginger, and peel to skillet and cook 3 minutes, stirring, or until vegetables are tender-crisp. Transfer to large bowl. In same skillet, heat 2 tsp. oil over medium-high heat; add half of beef and cook 2 minutes, stirring, or until lightly browned. Transfer to bowl with broccoli mixture. Repeat with remaining 2 tsp. oil and beef. Add juice mixture to skillet and heat to boiling; boil 1 minute. Return vegetables and beef to skillet; heat through. 4 Servings

1 T. EE Olive Oil
2 T. Balsamic Vinegar
1 T. Worcestershire Suace
1 T. Dijon Mustard
2 cloves Garlic, minced
1 lb. Flank Steak
1 T. cracked Black Pepper
1/2 tsp. Salt
1 C. Chicken Broth
1 medium Onion, cut into 1/4″ thick rings

In a large nonaluminum baking dish, combine the oil, vinegar, Worcestershire sauce, mustard, and garlic. Add the steak; turn to coat. Cover; refrigerate for 30 minutes or overnight, turning once. Coat a nonstick skillet with cooking spray. Place over medium-high heat. Sprinkle the steak with the pepper and salt. Brown for 2 minutes per side. Add 1/2 cup of the broth; cook, turning once, for 5 – 6 minutes per side (for medium-rare).Remove the steak from the skillet; cover the steak loosely to keep it warm. Reduce the heat to medium. Add the onion slices to the skillet and cook until golden brown, about 4 – 5 minutes per side. Add the remaining brother as needed to prevent the onions from sticking. Thinly slice the steak across the grain; serve with the onions.

Yield: 4 servings
Calories: 239
Fat: 12g
Fiber: 1g

1 small Red Onion, quartered
1/3 C. Balsamic Vinegar
1/4 C. Capers, drained
2 T. chopped fresh Oregano
3 cloves Garlic, minced
1 1/2 lb. Flank Steak
Salt & Pepper

Sliver one-quarter of the onion and set aside. Chop the rest of the onion. Mix in in a bowl with the vinegar, capers, oregano, and garlic. Combine ¼ cup of this mixture with the slivered onions and set aside. Sprinkle both sides of the steak with the salt and pepper; prick well with a fork. In a large zip-top food-storage bag, combine the steak with the remaining onion mixture. Marinate for 1 hour or overnight. Heat the grill, or broiler, positioning the oven broiler rack so that the meat on the rack in the pan is 4″ from the heat source. Remove the meat from the marinade, and place on the grill over direct heat, or on an over rack set in teh broiler pan. Discard the marinagde. Grill, or broil, for 4 – 5 minutes per side for medium-rare. Let stand for 5 minutes before slicking. Place the meat on a platter and pour the resered onion mixture over the steak.

Yield: 6 servings
Calories: 176
Fat: 9g
Fiber: 1g

A South Beach Recipe that is high calorie and high fat as per any non low-carb plan.

3 1/2 lb. Prime T-Bone Steak
1/3 C. minced fresh Garlic
1 C. chopped Parsley
1 C. chopped Basil
Salt & Pepper
1 C. EE Olive Oil

Season the steak with the garlic, parsley, and basil. Add salt and pepper to taste. Drizzle the steak with the olive oil and marinate for 24 hours. When ready to cook, heat the grill and cook the steak for 1 hour over medium heat, turning every 10 minutes. While grilling, preheat the oven to 400°F. When the mean is ready, remove it from the grill and let it stand for 20 minutes. Roast the meat in the oven for 10-to-30 minues, depending on how you like it. One hour on the grill and 10 minutes in teh oven yields a medium-rare meat. A meat thermometer should register 145°F for medium-rare. Slice the steak and drizzle it wiht some of the olive oil marinade (now at room temperature).

Yield: 6 servings
Calories: 590
Fat: 45g
Fiber: og

1 lb. lean Beef, such as sirloin
1/2 T. Olive oil
1 can ( 10 3/4 oz) Campbell’s Healthy Request Condensed Tomato Soup
3 T. soy sauce
1 T. vinegar
1 tsp. garlic powder
3 C. fresh or thawed frozen broccoli flowerets
1/4 tsp. red pepper flakes
4 C. hot cooked rice

Slice beef into very thin strips. In skillet over medium-high heat, heat oil. Add beef and stir-fry until brown and juices evaporate. Add soup, soy, vinegar, garlic and pepper flakes. Heat to a boil. Add broccoli and cook over medium heat until broccoli is tender-crisp, stirring often. Serve over rice.

Yield: 4 servings
Calories: 441
Fat: 9g
Fiber: 2.9g

2 T. Chili Powder
3 tsp. Dried Oregano Leaves
1 tsp. Cumin
1/2 tsp. Salt
1/2 tsp. Pepper
1/4 tsp. Onion Powder
1/4 tsp. Cayenne Pepper
1 lb. Boneless Top Sirloin Steak, trimmed
1/4 C. Light Sour Cream

In a small bowl, combine chili powder, oregano, cumin, salt, pepper, onion powder, and cayenne; mix well. Brush both sides of the beef with water. Sprinkle seasoning mixture over both sides; with fingers rub into beef. Preheat the broiler. Place the beef on a broiler pan; broil 4 to 6 inches from the heat. Cook 9 to 12 minutes or until beef is of desired doneness, turning once. Let stand 5 minutes before serving. To serve, cut beef diagonally into thin slices. Top each serving with 1 T. sour cream.

Yield: 4 Servings
Calories: 144
Fat: 4.25g
Fiber: 0g

2 tsp. cracked black pepper
4 (4-oz.) beef tenderloin steaks, trimmed (1 inch thick)
1/4 tsp. salt
1/2 C. port or other sweet red wine
1/2 C. fat-free less-sodium beef broth
1 T. chilled butter, cut into small pieces

Heat a cast-iron skillet over medium-high heat. Rub pepper evenly over the steaks. Sprinkle salt over bottom of pan. Add steaks to pan; cook 2 minutes on each side or until browned. Remove steaks from pan; set aside. Stir in port and broth, scraping pan to loosen browned bits. Reduce heat to medium. Return steaks to pan; cook 2 minutes on each side or until desired degree of doneness. Remove steaks from pan. Reduce liquid to 1/4 C.. Remove pan from heat. Add butter to pan; stir with a whisk until melted. Drizzle sauce over steaks.

Yield: 4 servings
Serving size: 1 steak and 1 T. jus

Calories: 257
Fat: 12g
Fiber: 0g

8 oz. thinly sliced lean deli corned beef
1 lb. small red potatoes (about 8 potatoes), thinly sliced
1 C. thinly sliced leek (about 1 medium)
1 (10-oz.) bag angel hair slaw
1 T. vegetable oil
6 T. red wine vinegar
2 tsp. spicy brown mustard
1 tsp. sugar
1/2 tsp. salt
1/2 tsp. garlic powder
1/2 tsp. pepper

Cut corned beef slices crosswise into thin strips; set aside. Place potatoes in a large saucepan. Cover with water; bring to a boil. Cook 5 minutes. Add leek; cook an additional 2 minutes. Drain well. Combine potato mixture and slaw in a bowl; toss well. Set aside. Heat oil in a large nonstick skillet over medium heat. Add corned beef; sauté 2 minutes. Add vinegar and next 5 ingredients (vinegar through pepper); cook 1 minute, stirring frequently. Pour vinaigrette over potato mixture; toss until well-blended and wilted. Serve immediately.

Yield: 4 servings
Serving size: 2 C.

Calories: 218
Fat: 5.9g
Fiber: 4.2g

1 2-lb. boneless beef top round steak, cut 1-1/2-inches thick
1 8-oz. can crushed pineapple (juice pack)
2 T. finely chopped green onion
2 T. reduced-sodium teriyaki sauce
1 tsp. bottled minced garlic
1 tsp. grated fresh ginger

Trim fat from steak. Please steak in a self-sealing plastic bag set in a shallow dish. Drain pineapple, reserving juice. Cover and refrigerate pineapple for sauce. For marinade, in a small bowl, stir together the reserved pineapple juice, green onion, teriyaki sauce, garlic, and ginger. Pour marinade over steak; seal bag. Marinate in the refrigerator for 6 to 24 hours, turning bag occasionally. Drain steak, reserving the marinade. Place steak on the unheated rack of a broiler pan. Broil 4 to 5 inches from heat until desired doneness, turning once halfway through broiling. (Allow 18 to 20 minutes total for medium-rare doneness.) Meanwhile, for sauce, in a small saucepan, combine the reserved marinade and pineapple. Bring to boiling; reduce heat. Simmer, uncovered, for 5 minutes. Remove from heat. Cut steak into serving-size pieces. Top with sauce.

Yield: 6 – 8 servings
Serving Size: 4oz. meat + 1 T. Sauce

Calories: 186
Fat: 4g
Fiber: 0g

2 T. all purpose flour
1/2 tsp. dried oregano, crushed
1/4 tsp. dried rosemary or marjoram, crushed
1/4 tsp. pepper
12 oz. lean cubed steaks
Nonstick spray coating
2 stalks celery, sliced
1 medium carrot, thinly sliced
1 large leek, sliced or 1 medium onion, sliced
1/2 C. water
2 cloves garlic, minced
1/2 tsp. instant beef bouillon granules
2 large tomatoes, chopped
2 T. dry red wine or water
1 T. tomato paste

In a shallow dish combine flour, oregano, rosemary or marjoram, and pepper. Coat both sides of meat pieces with flour mixture. Spray a large nonstick skillet with nonstick spray coating. Brown meat on both sides over medium heat. Add celery, carrots, leek or onion, water, garlic, and beef bouillon granules to skillet. Bring to boiling; reduce heat. Cover and simmer for 15 minutes. Add tomatoes, wine and tomato paste to the skillet. Cover and simmer about 2 minutes more or till the meat and vegetables are tender.

Yield: 4 servings
Calories: 189
Fat: 5g
Fiber: 3g

1/2 C. Cabernet Sauvignon
1/3 C. sugar
1/4 C. soy sauce
3 slices fresh ginger (each the size of a quarter)
2 cloves garlic
1 fat-trimmed beef tri-tip (about 2 lb.)

In a plastic food bag (at least 1 gal.), combine wine, sugar, and soy sauce. With the flat side of a knife, crush ginger and garlic. Add to wine mixture. Wipe beef with a damp towel and put in bag, seal, and shake to mix. Set bag in a pan and chill, turning occasionally, at least 30 minutes or up to 1 day. Lift beef from bag, reserving the marinade. Lay meat on a grill above a solid bed of medium coals or on a gas barbecue on medium heat (you can hold your hand at grill level only 4 to 5 seconds). Cover gas grill. Turning beef as needed to brown evenly, cook until a thermometer inserted in center of thickest part registers 125° for rare, 20 to 30 minutes total for a 1 1/2- to 2-inch-thick piece. Transfer meat to a carving board, keep warm, and let rest 5 to 10 minutes. Meanwhile, pour reserved marinade into a 1- to 2-quart pan. Over high heat, boil marinade until reduced to about 1/2 C., about 5 minutes. With a slotted spoon, discard ginger and garlic. Pour marinade sauce into a bowl and add juices that have drained from meat. Slice meat thinly across the grain and accompany with sauce.

Yield: 6 servings
Calories: 263
Fat: 7.8g
Fiber:0g