Kristen's Recipes

4 oz. uncooked wide rice stick noodles (banh pho)
1/4 C. hoisin sauce
3 T. low-sodium soy sauce
1 tsp. five-spice powder
1 (1-lb.) flank steak, trimmed and cut into 1/4-inch strips
2 tsp. vegetable oil
2 T. minced green onions
2 tsp. bottled minced garlic
2 medium tomatoes, each cut into 6 wedges
2 green onions, cut into 2-inch pieces
1 T. chopped fresh basil

Cook noodles according to package directions. While noodles cook, combine hoisin sauce, soy sauce, five-spice powder, and steak in a large bowl. Heat oil in a large nonstick skillet over medium-high heat. Add minced green onions and garlic; sauté 30 seconds. Add beef mixture; cook 5 minutes, stirring frequently. Stir in tomato wedges, green onion pieces, and chopped basil; cook 2 minutes, stirring occasionally.

Yield: 4 servings
Serving size: 1 1/2 C. beef mixture and 1 C. noodles

Calories: 374
Fat: 12.1g
Fiber: 2.3 g

8 oz. uncooked Linguine, Spaghetti, or Thin Spaghetti
2 T. vegetable oil
1 medium onion, finely chopped
1/2 red bell pepper, seeded, ribs removed, and julienned
1/2 green bell pepper, seeded, ribs removed, and julienned
1 lb. top round steak, cut into thin strips
1/4 tsp. cumin
1 tsp. salt
1 29-oz. jar spicy red pasta sauce
1 C. Monterey Jack cheese (4 oz.), shredded

Prepare pasta according to package directions, drain. Meanwhile, in a large nonstick skillet, heat vegetable oil. Add onion and bell pepper slices and sauté over medium heat until wilted, about 5 minutes. Add beef and sauté, stirring constantly, until brown. Remove from heat and transfer to a 9 × 13 × 2-inch baking dish. Add pasta and mix. In a microwave-safe dish or a medium-size saucepan, heat pasta sauce. Pour over pasta, beef and vegetables and mix. Top with cheese and bake at 400ºF for a minute or two, just long enough to melt the cheese.

Yield: 8 servings
Calories: 278
Fat: 13g
Fiber: 1.1g

4 lb. Corned beef brisket, rinsed
6 white boiling onions, peeled
4 medium turnips, peeled
6 red boiling potatoes, scrubbed
6 small carrots, peeled and cut into 1-inch pieces
1 lb. white cabbage, cut into wedges

Place corned beef in 6 1/2 qt. Dutch oven; cover with cold water. Bring to a boil; reduce heat and simmer for 2 1/2 to 3 hours or until almost tender. Turn beef once and skim foam if necessary. Add onions and turnips; cook for 30 min. Add potatoes, carrots, and cabbage. Cook for 20 min. or until meat and vegetables are tender. Trim fat from beef; slice. Serve with a mixture of 1/3 C. mustard, 1 T. prepared horseradish, if desired.

Yield: 10 servings
Serving size: 1/10 of cooked corned beef and vegetables.

Calories: 308
Fat: 20g
Fiber: 1.6g

1 lb. lean sirloin beef, trimmed and thinly sliced
1/3 C. low-sodium soy sauce
2 T. reduced-fat peanut butter
1 pieces ginger root, about 1 1/2 inches, chopped
3 medium garlic clove(s), chopped
2 tsp. sugar
3 T. fresh lime juice
1 C. fat-free chicken broth
5 1/2 oz rice pilaf mix, unprepared
1/2 C. cucumber(s), very thinly sliced
1 small carrot(s), very thinly sliced

Thread beef onto 4 wooden skewers and set them in a shallow, nonmetallic dish. Blend soy sauce, peanut butter, ginger, garlic, sugar and lime juice until ginger and garlic are minced. Pour over beef, turning to coat all sides. Cover and refrigerate for at least 30 minutes and up to 24 hours. Prepare coals for grill. Make pilaf according to package directions. Meanwhile, grill skewers, reserving marinade. Combine marinade and chicken broth in a small saucepan and bring to a boil. To serve, spoon pilaf onto a platter and set skewers on top. Garnish with cucumber and carrot. Serve marinade sauce separately.

Yield: 4 servings
Serving Size: 1/4 Beef & Sauce, 1/2 C. Rice Pilaf

Calories: 381
Fat: 12.1g
Fiber: .5g

12 oz lean sirloin beef, or shank, removed from bone, trimmed of fat and cut into 1/2-inch cubes
1/8 tsp. table salt, to taste
1/8 tsp. black pepper, to taste
1 1/2 T. all-purpose flour
1 1/2 tsp. vegetable oil
1 medium onion(s), chopped
1 medium garlic clove(s), minced
4 oz light beer
1/2 C. canned crushed tomatoes
1 C. fat-free beef broth
1 tsp. bay leaf, crumbled or 1 whole bay leaf
1 tsp. dried thyme
3 large carrots, sliced into 1/4 inch thick rounds
1 C. frozen green peas, thawed
2 T. parsley, minced

Preheat oven to 200ºF (100ºC). Season beef and dredge in 1 1/2 tsp. of the flour seasoned with 1/4 tsp. salt and 1/4 tsp. pepper. Heat oil in oven-proof skillet and brown beef over high heat, 2 to 4 minutes. Remove meat from pan. Reduce heat to medium. Add onions to pan and sauté until just softened, about 5 minutes. Add garlic and cook until golden. Stir in remaining flour and cook until it just begins to color, about 1 minute. Pour in beer, tomatoes and 1 C. beef broth; add bay leaf , thyme and carrots. Return beef to pot. Bring to a simmer, cover and place in oven. Cook until meat is tender, about 1 to 1 1/2 hours. Check on stew occasionally. Add remaining 1/2 C. beef broth if liquid is running low. Ten minutes before serving, add peas to stew. Cover and let stand. Season to taste and sprinkle in parsley, then serve in 1-C. servings.

Yield: 4 servings
Serving Size: 1 C.

Calories: 184
Fat: 4.5g
Fiber: 3.6g

Sauce:
2 tsp. Orange Zest
1/4 C. fresh Orange Juice
1/4 C. low sodium Soy Sauce
2 T. Brown Sugar
2 T. fresh Lemon Juice
2 T. Balsamic Vinegar
2 tsp. Honey
1/2 C. coarsely chopped Scallions
1/2 C. coarsely chopped Cilantro
2 T. drained Brine-packed Green Peppercorns
1 clove Garlic, peeled
2 tsp. EE Olive Oil
2 tsp. toasted Sesame Seeds
1/2 tsp. Salt

Steaks:
12 4oz. Beef Tenderloin Steaks, trimmed (1″ thick)
1/2 tsp. Salt
1/2 tsp. Pepper
Cooking Spray
Cilantro for garnish, optional

Prepare Grill. To prepare sauce, combine first 7 ingredients in a small saucepan; bring to a boil. Cook until reuduced to 1/3 C. (about 6 minutes). Cool. Place the onions, garlic, cilantro, peppercorns, and oil in a food processor; process until smooth. Add orange juice mixture, sesame seeds and salt, pulse to combine. To prepare steaks, sprinkle the beef with salt and pepper. Place steaks on a grill rack coated with cooking spray; grill 3 minutes on each side or until desired degree of doneness. Serve steaks with sauce and garnish with cilantro if desired.

Yield: 12 servings
Serving Size: 1 steak & 1 T. Sauce

Calories: 208
Fat: 9.1g
Fiber: 0g

4 C. hot cooked Spaghetti (about 8oz. uncooked)
1 tsp. dark Sesame Oil
1 T. Peanut Oil
1 T. minced, peeled, fresh Ginger
4 cloves Garlic, minced
1 1/2 C. vertically sliced Onions
3 C. chopped Broccoli
1 (1lb) Flank Steak, trimmed and cut across the grain in thin strips
3 T. low sodium Soy Sauce
2 T. Brown Sugar
1 T. Oyster Sauce
1 T. Chili Paste with Garlic

Combine pasta and sesame oil and toss well to coat. Heat peanut oil in a large nonstick skillet over medium high heat. Add ginger and garlic; sauté 30 seconds. Add broccoli and onionl sauté 3 minutes. Add steak and sauté 5 minutes or until done. Add pasta, soy sauce and remaining ingredients, cook 1 minute or until heated through, stirring constantly.

Yield: 6 servings
Serving Size: 1 1/3 C.

Calories: 327
Fat: 9.3g
Fiber: 2.9g

1 flank steak (1-1/4 to 1-1/2 lbs.), well trimmed
Salt
4 tsp. olive oil
1/4 tsp. grated lemon peel
1 T. fresh lemon juice
1 T. chopped fresh parsley
1 clove garlic, chopped
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
Mashed New Potatoes
Freshly ground black pepper

Heat broiler. Lightly sprinkle both sides of steak with salt and pepper. Broil 5 inches from heat 4 to 5 minutes per side for medium-rare (145 degrees F). Transfer to carving board. Cover and let stand 5 minut Make Garlic-Parsley Sauce: Meanwhile, whisk together all sauce ingredients in small bowl. Slice steak diagonally against the grain. Transfer to platter; pour on Garlic-Parsley Sauce. Serve with Mashed New Potatoes.

Mashed New Potatoes: Combine 1-1/2 lb. quartered red new potatoes, 1/2 tsp. salt, and enough water to cover in large saucepan. Bring to boil; cook 15 minutes or until potatoes are fork-tender. Drain in colander. In same saucepan, heat 3/4 C. low-fat (1 percent) milk and 2 T. olive oil until bubbles form around edge of pan. Return potatoes to pan and season with 1/2 tsp. salt and 1/4 tsp. freshly ground black pepper. Mash.

Makes 4 servings
calories: 220
total fat: 13g

1/2 C. soy sauce
2 T. minced fresh ginger
2 T. minced garlic
1 T. vegetable oil
2 T. red pepper flakes
2 tsp. five-spice powder
2-1/2 lb. beef top round steak, 1-1/2 inches thick
1 T. cider vinegar

Make Marinade: Combine all marinade ingredients in shallow dish. Add meat to Marinade, turning to coat. Cover and refrigerate overnight. One hour before grilling, remove steak from refrigerator. Heat grill. Remove steak from marinade; discard marinade. Grill steak over medium* heat 12 to 15 minutes per side for medium rare (145 degrees F). Let stand 10 minutes. Slice very thin across the grain. Note: To test for medium heat, you should be able to hold your hand over the coals at the height of the food for 4 seconds before you have to pull away.

Makes 10 servings.
calories: 195
total fat: 9g

5 large garlic cloves, chopped
3 T. olive oil
2 T. balsamic vinegar
2 T. sherry vinegar
3/4 tsp. salt
1/2 tsp. freshly ground pepper
1/2 C. thinly sliced fresh basil leaves
1 2lb. beef top round steak (about 1-1/2 inches thick)
Fresh parsley sprigs, for garnish

Combine all ingredients except steak and parsley in a shallow baking dish. Add steak, turn several times. Cover and marinate in the refrigerator 30 minutes or up to 24 hours. Heat grill. Remove steak from marinade, letting excess marinade and garlic drip back into pan. (Do not discard marinade.) Grill steak 6 minutes, turn and brush with some of marinade and pieces of garlic. Grill 5 minutes. Turn steak again and grill 3 to 6 minutes more, until an instant-read thermometer reaches 140 degrees F when inserted in center of steak for medium-rare. Transfer steak to cutting board, let stand 5 minutes before slicing. Garnish with parsley if desired.

Yield: 8 servings
Calories: 230
Fat: 13g
Fiber: 0g

1/3 C. reduced-sodium soy sauce
1/4 tsp. red pepper flakes
4 (1/2-inch-thick) boneless beef top round steaks
3 oz. dried thin spaghetti
3 tsp. olive oil, divided
1 medium red onion (6 oz.), halved and sliced
1 red bell pepper, chopped
5 green onions, thinly sliced
1 T. minced fresh ginger
1/2 lb. savoy or green cabbage, finely shredded (5 C.)
1/4 lb. crimini or white mushrooms, sliced
1/2 C. water
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
2 tsp. minced garlic

Stir together soy sauce and red pepper flakes in a shallow glass baking dish. Add steaks, turn to coat and let marinate at room temperature 30 minutes, turning once. Meanwhile, cook spaghetti according to package directions; drain and rinse with cold water. Heat a 12-inch nonstick skillet over medium heat. Add 2 tsp. of the oil, the onion and bell pepper. Cook about 5 minutes or until onion softens. Add green onions, ginger and garlic. Cook 1 minute, stirring. Add cabbage, mushrooms, water, salt and pepper. Bring to a boil over high heat. Cook, stirring, about 3 minutes or until vegetables are tender-crisp. Add pasta to skillet, tossing with vegetables until pasta is heated through. Transfer to plate; cover and keep warm. Wipe out skillet. Add remaining 1 tsp. oil and heat over high heat. Add steaks; cook 1 minute per side or until well browned and medium-rare (instant-read thermometer inserted in center registers 145 degrees F). Place on a cutting board and thinly slice on the diagonal. Divide pasta and vegetables between 4 serving plates; top with steak.

Yield: 4 servings
Calories: 350
Fat: 15g
Fiber: 2g

1 T. butter or olive oil
1/2 C. thinly sliced shallots or chopped onion
1 C. canned beef broth
1/2 C. port wine or additional beef broth
4 (4 to 6 oz.) beef tenderloin steaks, cut 1 to 1-1/4-inches thick
1/2 tsp. salt
1/2 tsp. freshly ground black pepper
1/2 C. drained Lindsay Pitted Ripe Olives, thickly sliced
1/4 C. (1 oz.) crumbled blue or gorgonzola cheese
1 T. chopped fresh thyme or basil

Heat butter in a heavy medium saucepan over medium heat. Add shallots; cook 2 minutes, stirring frequently. Add broth and wine; bring to a boil. Reduce heat; simmer uncovered until sauce has reduced to 1/2 C., about 20 minutes. Meanwhile, season steaks with salt and pepper. Grill over medium-hot coals or in a ridged grill pan over medium heat until cooked as desired, 4 to 5 minutes per side for medium rare depending on thickness of steaks. Remove reduced sauce from heat; stir in olives, cheese and thyme. Arrange steaks on warm serving plates; top with glaze.

Yield: 4 servings
Calories: 387
Fat: 20g
Fiber: 0g

1 lb. flank steak, all visible fat removed
6 oz. snow peas
vegetable oil spray
1 T. vegetable oil
1/2 C. chopped onions
3 cloves garlic, minced
4 C. small cauliflower florets
2 C. beef broth
1 3/4 C. red bell peppers
2 T. cornstarch
2 T. light soy sauce
1/4 C. cold water
1/4 C. sherry
1 T. grated ginger
1/4 tsp. hot pepper sauce

Place flank steak in the freezer for 30 minutes. Remove and slice across the grain into thin strips 2 to 3 inches long and 1/2 to 1 inch wide. Rinse snow peas, trim ends and set aside. Heat a nonstick electric skillet to 400F. Spray skillet with vegetable oil. Add half of beef and stir-fry just until browned. Remove and set aside. Repeat procedure with remaining beef. Heat oil in skillet and add onion and garlic. Sauté until onion is translucent. Add cauliflower and broth. Cook, stirring gently, about 2 minutes. Add bell pepper and snow peas. Cook, stirring gently, about 2 minutes. Add bell pepper and snow peas. Cook 1 minute longer. In a bowl, combine last six ingredients. Stir to mix well; pour into skillet. Add beef and cook, stirring constantly, until sauce thickens. Serve with rice if desired.

Yield: 8 Servings
Calories: 169
Fat: 7g
Fiber: 1g

1 (3/4-pound) flank steak
1 T. cornstarch
2 tsp. olive oil
1 T. minced peeled fresh ginger
2 garlic cloves, minced
1 cup halved baby carrots
1/2 cup fat-free beef broth
2 T. low-sodium soy sauce
1 T. hoisin sauce
1 T. dry white wine
1/2 tsp. crushed red pepper
1 (8-ounce) can sliced water chestnuts, drained
3 cups sliced bok choy (about 6 oz.)
2 cups hot cooked long-grain rice

Trim fat from steak; cut steak diagonally across grain into thin slices. Combine steak and cornstarch. Heat oil in a large nonstick skillet over medium-high heat until hot. Add steak mixture; sauté 3 minutes. Stir in ginger and garlic; cook 10 seconds. Stir in carrots and next 6 ingredients (carrots through water chestnuts); cover and cook 4 minutes. Stir in bok choy; cover and cook for 2 minutes. Serve with rice.

Yield: 4 servings
Serving size: 1 cup beef mixture and 1/2 cup rice

Calories: 361
Fat: 10.6g
Fiber: 2.5g

3/4 lb boneless beef sirloin steak, 3/4″ thick
2 cups sliced mushrooms
1 medium onion, sliced
1 can Campbell’s Healthy Request® Cream of Mushroom Soup
1/4 cup water
2 T. Dijon-style mustard
4 cups hot cooked rice

Slice beef into very thin strips. Spray skillet with vegetable cooking spray and heat for 1 minute. Add mushrooms and onion and cook until tender. Remove vegetables from pan. Remove pan from heat and spray it again with cooking spray. Add beef and cook until browned and juices evaporate. Stir often. Add soup, water, mustard and vegetables and heat through. Serve over rice.

Yield: 4 servings
Calories: 373
Fat: 6g
Fiber: 3g

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