Kristen's Recipes

4 club steaks, 6 oz. each and 11/2 inches thick, all visible fat removed
1 large lemon, halved
1 tsp. garlic salt
1 tsp. freshly ground black pepper
1/3 cup dijon-style mustard
4 tsp. unprocessed wheat bran
1 cup finely chopped parsley

Preheat the oven to 500°F. Place the steaks in a flat baking pan and rub both sides with lemon. Sprinkle garlic salt and pepper on both sides of each steak. Combine the mustard, bran, and parsley in a bowl and mix well. Top each steak with the mustard mixture and press it down firmly, using the palm of your hand. Place the steaks in the preheated oven for 4 minutes (5 minutes for well done) and then turn the oven off. Do not open the oven door for 30 minutes. At the end of the 30 minutes, the steaks will be cooked medium-rare.

Yield: 4 servings
Serving Size: 6oz. Steak

Calories: 302
Fat: 17g
Fiber: 0g

Notes: club steak: The short loin is the most tender cut of beef because of its location. It lies in the center of the back, between the sirloin and the rib where the muscles do little to toughen it. The tenderloin and top loin are the two main muscles in the short loin. The top loin with the bone attached is called a club steak. When separated from the bone, the same cut of meat is called a New York or Kansas City strip steak or a Delmonico steak. When portions of both the tenderloin and top loin are left on the bone, the resulting short loin steaks are called porterhouse and T-bone.

1 lb. Sirloin Steak
2 T. Flour
11/4 C. no salt added stewed tomatoes
1/2 medium onion; sliced
1/8 tsp. garlic powder
2 tsp. Worcestershire
1/2 tsp. vinegar
1/2 tsp. celery seed
1/4 tsp. thyme
1/8 t pepper
1 T. brown sugar substitute

Combine dry ingredients and pound into steak with meat tenderizer. Brown steak on both sides in a non-stick skillet. Pour in any left over dry ingredients and brown as well. Put steak in a casserole dish with a lid. Put in liquids. Cover and bake for 2 hours at 300. Uncover and cook an additional 15 to 30 minutes to thicken “gravy”

1 1/2 pounds asparagus spears
3 baking potatoes, cut into 1-inch pieces (about 11/2 pounds)
1/2 tsp. pepper, divided
1 1/4 pounds beef tenderloin
1/4 cup water

Preheat oven to 500`. Snap off tough ends of asparagus; set aside. Toss potatoes with 1/4 tsp. pepper. Arrange in a single layer in the bottom of a broiler pan coated with cooking spray. Bake at 500` for 10 minutes. Trim fat from tenderloin, if any. Sprinkle tenderloin with 1/4 tsp. pepper. Insert meat thermometer into thickest portion of tenderloin. Add tenderloin to broiler pan, nestling it into potatoes. Bake at 500` for 20 minutes or until thermometer registers 145` (medium-rare) to 160` (medium), stirring potatoes once. Place tenderloin and potatoes on a serving platter; cover with foil. Let stand 10 minutes. Add asparagus and water to pan. Bake at 500` for 10 minutes or until asparagus is crisp-tender. Serve with tenderloin and potatoes.

1/4 C. garlic cloves, finely chopped
1/2 C. scallions, minced
Pepper
2-1/2 lbs. boneless top sirloin steaks, cut 2 inches thick
Toothpicks

Heat some stock or water in a medium skillet over medium heat. Add the garlic and sauté for 5 minutes. Add the scallions and cook for 5 more minutes. Add the pepper. Remove from the heat and let cool. Prepare an outside grill with an oiled rack set 6 inches above the heat source. On a gas grill, set the heat to medium. Trim the excess fat from the steak. Make a horizontal slice through the center of the steak, parallel to the surface of the meat, about 1 inch from each side. Cut to, but not through, the opposite side. Spoon the stuffing into the pocket, spreading evenly. Secure the opening with toothpicks. Grill the steak, turning once, according to the following guidelines: 15-20 minutes for rare, 25-30 minutes for medium, or 35-40 minutes for well done. Remove the toothpicks and slice to serve.

1 lb. Top Sirloin, sliced thin
1 T. Sherry
1 T. Water
2 tsp. low sodium Soy Sauce (or use Braggs Aminos)
2 tsp. Splenda
4 green onions, cut in 1 1/2” pieces 4 slices Fresh Ginger, about 1 x 1 1/2” 1 T. Cornstarch
1 C. Water

Marinate beef in sherry, water, soy sauce, and Splenda for about 30 minutes in the refrigerator. Drain meat, reserving marinade. Spray skillet with non-stick cooking spray and stir-fry the green onions, ginger and beef until beef is browned (but not fully cooked). Add marinade. Mix cornstarch with water and add to beef. Bring to a boil, sitting constantly until thickened. Remove ginger slices and serve hot over noodles or rice.

1 1/4 lb. beef round, cut into 1/2-inch cubes
1 C. dry red wine
3 C. water
1 tsp. fresh thyme
1 each bay leaf
1 clove garlic, crushed
2 large onions, sliced
1 1/2 C. brown rice
1 can stewed tomatoes, 14.5 oz.
2 tsp. fresh parsley, chopped
1/2 tsp. saffron, crushed, optional
Pepper, to taste

Preheat oven to 400 degrees. In a nonstick pan, brown the beef cubes on all sides. Place wine, water, crushed garlic, thyme, and bay leaf in a 3 quart covered casserole. Add the browned beef cubes, and cook in the oven for 1 hour in covered casserole. Meanwhile, after removing the beef, add the onions to the same pan, and sauté until lightly browned, about 5 minutes. Add the rice, and stir until lightly browned, about 3 minutes. Add the stewed tomatoes and their liquid. Add pepper to taste. After the beef cubes have cooked for 1 hour, heat the onion, rice, tomato mixture, and add heated mixture to the casserole, making sure that the rice is covered by liquid. Replace in oven and cooked for an additional hour. Check the casserole after 30 minutes to see if any additional liquid is needed. Remove from oven and sprinkle with grated Parmesan cheese, if desired.

1/2 tsp. extra-virgin olive oil
1 pound beef tenderloin, all visible fat removed
1 tsp. coarse-grain mustard
1/2 tsp. salt
1/2 tsp. freshly ground black pepper
1 tsp. dried chervil, crushed
1 tsp. dried savory, crushed
1 tsp. dried thyme, crushed
1 tsp. dried rosemary, crushed

Port Wine Sauce:
11/2 cups port wine
11/2 cups fat-free veal or beef stock
reduced pan juices
1 tsp. butter

Preheat the oven to 450°F. Heat the oil in a medium-size skillet. Add the meat and sear over high heat for 1 to 2 minutes to seal in the juice. Remove the tenderloin from the pan and allow to rest for 5 minutes. Remove any fat from the pan. Combine the mustard with the salt, pepper, and all the herbs. Mix well and coat the beef with the mixture. Place the herb-coated tenderloin in a small roasting pan and roast for 5 minutes, or until medium-rare. Remove from the oven. Place the tenderloin in a separate pan while making the sauce. Deglaze the roasting pan with the port wine and reduce the liquid by half. Add the veal stock and again reduce by half. Pour any meat juices from the resting meat into the pan with the reduced stock. Swirl in the butter. Divide the meat into 4 servings and serve with the sauce. 1/4 recipe = 265 calories.

1 clove of Garlic
1 bunch cilantro, chopped
1 bunch oregano, chopped
1/4 C. vinegar
1 lb. Lean Ground meat (lean beef, turkey or chicken)
1 medium chopped potato
1 Green Bell pepper, sliced into 1″ chunks
1 Red Bell pepper, sliced into 1″ chunks
1 large onion, thinly sliced

Put garlic, cilantro, oregano and vinegar into a blender and liquefy. Take 2 T. of the mixture and let it simmer in a skillet over medium heat. Add 1 lb. ground meat (lean beef, chicken or turkey). After cooking for 10 minutes, add chopped potato, chunks of pepper and thinly sliced onion. Let it simmer until the potatoes are done.

3/4 lb. Minute/Breakfast Steaks cut into thin strips
3/4 tsp. Pepper
3 whole Green Onions, chopped fine
1 tsp. Lemon Rind, grated fine
1/3 C. Salt-Free Beef or Vegetable Broth
3 T. Parsley, minced

Cook steak in non-stick skillet over moderately high heat, stirring, until no longer pink. Transfer to a serving platter. Add pepper, onion, lemon peel, and beef broth and cook until liquid has boiled down by half, about 4-6 minutes. Return meat to skillet, add parsley, and toss until heated through.

2 T. unbleached all-purpose flour
1/2 tsp. crushed dried thyme
1/4 tsp. sweet paprika
1 1/2 lb. boneless beef round steak, cut 1 inch thick
1 T. 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 C. reduced-sodium canned beef broth

In a small bowl, combine flour, thyme, and paprika. Using a pastry brush, brush steak pieces with Worcestershire sauce. Dredge in flour mixture. Lightly coat a large nonstick skillet with cooking spray. Place on stove over medium-high heat. Add steak pieces and brown on both sides, about 5 minutes per side. Transfer steak pieces to a 3-quart or larger crockery slow cook. 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.

Yield: 4 servings
Calories: 191
Fat: 4g
Fiber: 2g

2 T. Black Peppercorns
1 lb. Lean Sirloin Steak, trimmed of fat
1 T. Olive Oil
3 Scallion, chopped fine
2 T. Dry White Wine (table wine, not cooking wine)
1 C. Beef Broth

Preheat oven to 500degrees (broiler). Crush peppercorns very coarsely and coat both sides of steak with pepper. Heat a heavy ovenproof skillet over medium high heat until warm. Add olive oil and heat until nearly smoking, about 1 minute. Add steak and cook 30 seconds on one side, then turn. Transfer skillet to upper third of the oven and roast uncovered 4 minutes for rare 6 minutes for medium rare, 8 minutes for medium-well. Transfer steak to platter and slice thin. Add scallions to pan and heat on stovetop over medium heat for 30 seconds, add white wine and cook for 1 minute. Add broth and simmer for 2-3 minutes, scraping up any browned bits, until reduced by about half. Serve steak with sauce

4 4oz. beef cube steaks
2 tsp. Italian herb seasoning
1 onion, chopped
1 lb. recipe-ready crushed tomatoes (low sodium)
1/2 tsp. cinnamon
1 T. honey
2 T. red wine vinegar

Season meat with half the Italian herbs and salt and pepper to taste. Heat oil in a heavy nonstick skillet over medium high heat. Sauté meat 2-3 minutes, until browned on bottom. Turn over and stir in onion and remaining Italian seasoning. Cook 2 minutes and stir in remaining ingredients. Bring to a boil. Cover skillet, reduce heat to medium low and cook 6-8 minutes, until meat is cooked throughout.

1 (3/4-pound) flank steak
1 T. cornstarch
1 tsp. olive oil
2 C. thinly sliced onion
8oz. mushrooms, sliced
1/2 C. low-salt beef broth
1/2 tsp. salt
1/4 tsp. black pepper
1/4 C. fat-free sour cream
2 T. finely chopped fresh parsley
2 C. hot cooked long-grain rice

Trim fat from steak, and cut steak diagonally across the grain into thin slices. Combine steak and cornstarch in a small bowl, and toss well. Heat oil in a large nonstick skillet over medium-high heat. Add steak, and sauté 5 minutes. Add onion, and sauté 1 minute. Add mushrooms; cover and cook 2 minutes. Add broth, salt, and pepper. Reduce heat, and simmer, uncovered, 5 minutes. Remove from heat; stir in sour cream and parsley. Serve with rice.

2 – 4 oz beef or chicken, cubed or thin strips
1/2 cup Red Bell Pepper
1/2 cup Green Bell Pepper
3 oz Baby Carrots cut in strips
2-3 Green Onion, chopped
1/2 cup sliced mushrooms
1/8 cup Balsamic Vinegar
1/2 tsp Splenda
1 cup Rice Noodles
Water or Salt Free Stock

Heat a large skillet. Add a couple of T. of water (or salt free stock), the meat, and carrots. Once meat is browned, add remaining vegetables, vinegar, sugar, and a little more water. Heat stirring continuously until vegetables are tender and liquid has cooked away. Serve over Rice Noodles.

2 bacon slices, finely diced
2-1/2 lb. boned chuck roast, cut into 1-inch cubes
1/2 tsp. salt
1/2 tsp. black pepper
1 garlic clove, minced
5 C. thinly sliced onion (about 4 medium)
3 T. all-purpose flour
2 tsp. white wine vinegar
1/2 tsp. sugar
1/2 tsp. dried thyme
1 (10-1/2-oz.) can beef broth
1 (12-oz.) can light beer
1 bay leaf
6 C. cooked medium egg noodles (about 1 12-oz. package)

Preheat oven to 325 degrees. Cook bacon slices in a large Dutch oven over medium-high heat until crisp; remove bacon with a slotted spoon, reserving drippings in pan. Set bacon aside. Add beef, salt, and pepper to drippings in pan; cook 5 minutes, browning beef well on all sides. Add garlic; cook 30 seconds. Remove beef from pan with a slotted spoon; set aside. Add sliced onion to pan; cover and cook over medium heat 10 minutes, stirring occasionally. Stir in flour, and cook 2 minutes. Add vinegar and the next 5 ingredients (vinegar through bay leaf), and bring to a boil. Return bacon and beef to pan. Cover and bake at 325 degrees for 2 hours or until beef is tender, and discard the bay leaf. Serve over noodles.

Yield: 7 servings
Serving size: 1 C. beef mixture and 1 C. noodles

Calories 540
Fat 15.3 g
Fber 5.5 g

2 tsp. butter or stick margarine, divided
2 C. thinly sliced onion
3 C. cremini or button mush-room caps, halved (about 1/2 pound)
2/3 C. water
1 (10-1/2-oz.) can beef consommé
1 tsp. dried thyme
1/4 tsp. salt
1/4 tsp. coarsely ground black pepper
1/8 tsp. garlic powder
4 (4-oz.) beef tenderloin steaks (1 inch thick)
1/2 C. dry red wine
4 (1-oz.) slices French bread (about 1 inch thick), toasted

Melt 1 tsp. butter in a large skillet over medium-high heat. Add onion and mushrooms; sauté 5 minutes, stirring frequently. Stir in water and consomme, scraping pan to loosen browned bits. Bring to a boil; cover and cook 10 minutes. Remove onion mixture from pan. Combine thyme, salt, pepper, and garlic powder. Rub the thyme mixture over steaks. Melt 1 tsp. butter in pan over medium-high heat. Add steaks; cook 3 minutes on each side or until browned. Remove steaks from pan; keep warm. Add wine to pan, scraping pan to loosen browned bits. Stir in onion mixture; bring to a boil, and cook 1 minute. Return steaks to pan; simmer 1 minute. Place one toast slice in each of 4 shallow serving bowls, and top each slice with steak. Spoon the onion mixture over each serving. Serve immediately.

Yield: 4 servings
Serving size: 1 piece toast, 1 steak, and 1/2 C. sauce

Calories: 326
Fat: 10.6 g
Fiber: 2.8 g

1 tsp. olive oil
1 pound sirloin , cut in strips
2 cups chopped onion
5 garlic cloves, finely chopped
4 jalapeño peppers, minced
1 14 oz. can plum tomato
1 1/2 cups beef broth
1/2 pound black beans, cooked
3 T. chili powder, or to taste
2 tsp. ground cumin
2 tsp. dried oregano
1/4 tsp. cayenne
1/2 tsp. salt
Freshly ground pepper
1/2 cup chopped scallions, green & white

In a large stockpot or very large skillet, heat the oil over medium-high heat. Sauté the sirloin just until no longer pink; do not overcook. Remove the meat with a slotted spoon to a bowl and set aside. Add the onion and garlic to the pot and sauté over medium heat until tender, about 8 minutes. Stir in the jalapeño pepper, tomato, broth, beans, spices, and salt and pepper. Lower the heat to a simmer, cover, and simmer for 30 to 45 minutes. Add the sirloin and simmer for 15 minutes; taste and adjust the seasoning. Serve at room temperature, garnished with chopped scallion.

2 lean beef cubed steaks
1 clove garlic, minced
1/2 tsp. dried basil leaves
1/4 tsp. black ground pepper
1 tsp. olive oil
2 small zucchini, thinly sliced
4 cherry tomatoes, halved
1 tsp. grated Parmesan cheese

Combine garlic, basil and pepper; divide mixture in half. Press half of seasoning mixture evenly into both sides of cubed steaks; set aside. Heat oil and remaining seasoning mixture in large nonstick frying pan over medium heat. Add tomatoes and zucchini; cook 1 minute. Remove vegetables to warm platter; sprinkle with cheese and keep warm. Increase heat to medium-high; pan-broil steaks 3 to 4 minutes, turning once. Serve with reserved vegetables.

1 (1-pound) flank steak, trimmed
2 tsp. vegetable oil
1/4 tsp. salt
1/4 tsp. black pepper
1 T. grated peeled fresh ginger
3 garlic cloves, minced
1 jalapeño pepper, seeded and minced
2 C. vertically sliced onion
1 T. curry powder
1 tsp. ground coriander
1 (141/2-oz.) can diced tomatoes, undrained
1/2 C. plain low-fat yogurt
2 C. hot cooked basmati rice
Cilantro sprigs (optional)

Cut steak diagonally across grain into thin slices. Heat oil in a large nonstick skillet over medium-high heat. Add steak, and sautè 3 minutes. Sprinkle with salt and pepper. Add ginger, garlic, and jalapeño; sautè 1 minute. Add onion, curry, and coriander; sautè 4 minutes. Add tomatoes, and simmer 1 minute or until liquid almost evaporates. Remove from heat, and cool slightly. Stir in yogurt. Serve over rice. Garnish with cilantro, if desired. Note: The onion will not be very soft, add it sooner for a softer onion.

Yield: 4 servings
Serving size: 1 C. steak mixture and 1/2 C. rice

Calories: 408
Fat: 13.6g
Fiber: 3g

4 (6-ounce) beef fillets
Salt and freshly ground black pepper
4 T. grainy mustard
1 cup herbs (such as sage, thyme, rosemary, basil and parsley), finely chopped
1/2 shallot, finely chopped
1/4 cup white wine
1 T. butter

Season fillets with salt and pepper. Heat a heavy sauté pan over medium high heat. Coat edges of fillet with a thin layer of mustard, approximately 2 T.. Dredge edges of filet in herbs to coat evenly. Sear fillet, 4 to 6 minutes per side, depending on the thickness of the meat. Remove cooked fillet. Lower heat to medium. Add shallots and sauté until translucent. Deglaze pan with white wine. Add 2 T. mustard. Reduce wine to consistency of a rich sauce. If desired, remove the pan from the heat and whisk butter into the sauce. Serve immediately.

1-1/2 cups hot cooked Rice
3 T. orange juice
1 T. rice vinegar
1 tsp. cornstarch
1 tsp. dark sesame oil
1/4 tsp. salt
1/8 tsp. crushed red pepper
1 pound flank steak
1 tsp. vegetable oil
1 T. minced peeled fresh ginger
2 tsp. grated orange rind
2 tsp. bottled minced garlic
2 T. lemon juice
2 T. sherry
1 T. low-sodium soy sauce
2 cups broccoli florets
1/2 cup diagonally sliced carrot
1 (8-ounce) can sliced water chestnuts, drained

Combine orange juice and next 5 ingredients (orange juice through pepper); set aside. Trim fat from steak, and cut into thin slices. Heat oil in a large nonstick skillet until hot. Add ginger, orange rind, and garlic; sauté for 3 minutes or until lightly browned. Add beef, lemon juice, sherry, and soy sauce; stir-fry for 2 minutes. Add broccoli, carrot, and water chestnuts; stir-fry 3 minutes or until crisp tender. Stir in orange juice mixture; stir-fry 2 minutes. Serve over rice.

Yield: 4 servings
Serving size: 1 cup stir-fry and 3/4 cup rice

Calories: 461
Fat: 13.3g
Fiber: 3 g

5 C. cubed peeled baking potato
1/3 C. nonfat sour cream
1/4 C. skim milk
1/2 tsp. salt
1/4 tsp. pepper
Vegetable cooking spray
4 C. tightly packed very thinly presliced green cabbage
1 C. finely chopped deli corned beef (about 1/4 pound)
1/2 tsp. caraway seeds
1/4 C. nonfat Thousand Island dressing
1-1/4 C. (5 oz.) preshredded Swiss cheese, divided
Paprika

Place potato in a saucepan; add water to cover, and bring to a boil. Cover, reduce heat, and simmer for 20 minutes or until very tender; drain well. Combine potato, sour cream, and the next 3 ingredients in a bowl, and beat at medium speed of a mixer for 2 minutes or until smooth. Set aside. Coat a large nonstick skillet with cooking spray, and place over medium heat until hot. Add the cabbage, corned beef, and caraway seeds, and sauté for 4 minutes or until cabbage wilts. Remove from heat; stir in dressing. Set aside. Spread half of potato mixture in the bottom of an 11 x 7-inch baking dish coated with cooking spray; top with cabbage mixture, and sprinkle with 1 C. cheese. Spread remaining half of potato mixture over cheese, and top with remaining 1/4 C. cheese. Sprinkle with paprika. Bake at 350 degrees for 40 minutes or until golden. Make-Ahead Tips: You can assemble the casserole up to 8 hours ahead of time; cover and chill. Let stand at room temperature 30 minutes before baking.

Yield 6 servings
Serving size: about 1-1/3 C.

Calories: 260
Fat: 8.9g
Fiber: 3.2g

1 tsp. vegetable oil
1-1/2 pounds boned rump roast, cut into 1-inch cubes
2 tsp. dried oregano
3 garlic cloves, minced
1/2 cup dry red wine
3/4 tsp. ground cinnamon
1 T. sugar
2 T. red wine vinegar
3/4 tsp. salt
4 whole cloves
1 (14.5-ounce) can no-salt-added stewed tomatoes, undrained
1 (14-1/4-ounce) can fat-free beef broth
6 cups (1/3-inch-thick) sliced onion, separated into rings

Heat the oil in a Dutch oven over medium-high heat. Add half of the beef, and cook for 5 minutes or until browned, turning occasionally. Remove from pan, and keep warm. Repeat procedure with remaining beef. Return beef to pan; add oregano and garlic, and cook 1 minute. Stir in the wine and next 7 ingredients (wine through beef broth), and bring to a boil. Cover, reduce heat, and simmer 1 hour. Add the onion, and bring to a boil. Partially cover, reduce heat, and simmer for 1 hour or until the beef is tender. Discard cloves.

Yield: 6 servings
Serving size: 1 cup

Calories: 245
Fat: 5.6 g
Fiber: 2.3 g

4 (4-ounce) boned chuck steaks
2 garlic cloves, chopped
1/4 cup all-purpose flour
1/2 tsp. salt
1/2 tsp. black pepper
1 T. vegetable oil
5 cups sliced onion
1-1/4 cups water

Trim fat from steaks. Place each steak between 2 sheets of heavy-duty plastic wrap; flatten each piece to 1/4-inch thickness using a meat mallet or rolling pin. Rub steaks with garlic. Lightly spoon flour into a dry measuring cup, and level with a knife. Combine flour, salt, and pepper. Sprinkle the steaks with the flour mixture. Heat oil in a large cast-iron skillet over medium-high heat. Add steaks, and cook for 4 minutes or until brown. Turn steaks over. Add onion, and cook 4 minutes. Add water. Cover, reduce heat, and simmer for 1-1/2 hours or until meat is tender.

Yield: 4 servings
Serving size: 1 steak and about 1/2 cup onions

Calories: 267
Fat: 9.4g
Fiber: 2.9g

1 1/2 lb sirloin steak
2 tsp. vegetable oil
1 clove garlic, minced
1 tsp. vinegar
1/8 tsp. salt
1/8 tsp. pepper
2 large onions, sliced
1 large tomato, sliced
3 C. boiled potatoes, diced

Trim fat from steak and cut into small, thin pieces. In large skillet, heat oil and sauté garlic until golden. Add steak, vinegar, salt, and pepper. Cook for 6 minutes, stirring beef until brown. Add onion and tomato. Cook until onion is transparent. Serve with boiled potatoes.

Yield: 6 servings
Serving size: 1 1/4 C.

Calories: 274
Fat: 5g
Fiber: 3g