Kristen's Recipes

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

1 1/4 lb lean beef stew meat, trimmed of fat, cut in 1-inch pieces
1 T. vegetable oil
1 large onion, thinly sliced
1 1/2 C. water
3/4 tsp. caraway seeds
1/2 tsp. salt
1/8 tsp. black pepper
1 bay leaf
1/4 C. white vinegar
1 T. sugar
1/2 small head red cabbage, cut into 4 wedges
1/4 C. gingersnaps, crushed

Brown meat in oil in heavy skillet. Remove meat and sauté onion in remaining oil until golden. Return meat to skillet. Add water, caraway seeds, salt, pepper, and bay leaf. Bring to boil. Reduce heat, cover, and simmer for 11/4 hours. Add vinegar and sugar, and stir. Place cabbage on top of meat. Cover and simmer for an added 45 minutes. Remove meat and cabbage, arrange on platter, and keep warm. Strain drippings from skillet and skim off fat. Add enough water to drippings to yield 1 C. of liquid. Return to skillet with crushed gingersnaps. Cook and stir until thickened and mixture boils. Pour over meat and vegetables, and serve.

Yield: 5 servings
Serving size: 5 oz

Calories: 218
Fat: 7g
Fiber: 2g

Steak
1 1/2 lb. flank steak, trimmed of all visible fat
4 cloves garlic, bashed, and finely chopped
1/4 C. finely chopped sweet onion
1 jalape�o pepper, cored, seeded, and finely diced (1 1/2 T.)
1 Roma tomato, cored, seeded, and finely diced
1/4 tsp. cayenne pepper
1/8 tsp. ground allspice
1/4 tsp. salt
1/2 tsp. light olive oil

Sauce
1/2 tsp. light olive oil
2 C. roughly chopped sweet onion
3 jalape�o peppers, cored, seeded, and roughly chopped
3 small (or 2 large) Italian plum tomatoes, such as Roma, quartered
1 141/2-oz. can crushed tomatoes in pur�e
1/8 tsp. salt
1/8 tsp. ground allspice
1 bay leaf
1 T. arrowroot mixed with 2 T. water (slurry)

Combine the garlic, onion, jalapeno, tomato, cayenne, allspice and salt in a bowl. Put the flank steak in a shallow dish and rub the mixture on both sides. Set the steak aside to absorb the flavors. While the beef is marinating, make the sauce. Warm the oil in a medium frying pan over medium heat. Saut� the onions until slightly browned, 3 to 5 minutes. Stir in the jalape�os, tomatoes (both fresh and canned), salt, allspice, and bay leaf. Cook for 10 minutes over low heat. Cover and set aside. Preheat the broiler. Warm a large frying pan over high heat and add 1/2 tsp. of the oil. Lay the flank steak in the pan and brown for 1 minute. Slide the flank steak onto the rack of a broiler pan, browned side down. Set aside the frying pan but do not clean it. Spray the top of the flank steak with cooking spray and broil for 10 minutes, until it is crusted on top but still pink in the middle. While the steak is broiling, finish preparing the sauce. Pour 1/2 C. of water into the frying pan where the steak was browned and stir to remove the flavorful bits of meat from the bottom of the pan. Pour this liquid into a medium saucepan. Press the tomato sauce through a sieve into the same saucepan, discarding the pulp. Add the slurry to the sauce and stir over medium heat until thickened. Remove from the heat until ready to serve. Transfer the flank steak to a large plate, making sure not to lose any of the flavorful juices. Press down on the topping flat with a spatula or wide knife. Carve the steak into thin slices, cutting diagonally across the grain. Pour the juices from the broiler pan and the plate into the tomato sauce. To serve, lay three thin slices of meat on each warmed plate and top with a generous spoonful of tomato sauce.

Yield: 6 servings
Calories: 218
Fat: 7g
Fiber: 3g

 

4 thinly cut steaks, any variety

1 can of beef stock (low sodium is best)

¼  C. of a good quality red wine

2 T. olive oil

2 T. of butter

2 T. of flour

Salt and pepper

 

Preheat the pan and add olive oil. Season steaks with salt and pepper. Place steak in the pan and cook for about four minutes on each side or until desired doneness. If you buy a thicker cut steak, the cooking time will be longer. Remove steaks and cover with tin foil. Bring the heat down to medium low and add butter to the pan. Add flour to the pan whisking the entire time to prevent any lumps in the sauce. After about one minute, add the wine and allow the alcohol to cook out for about one minute, and then add the beef broth. Allow the sauce to thicken for about three minutes and then put steaks back in the pan to get them warm again and covered in the sauce. Serve steaks with sauce poured over them.

1 ¼ C. Water

1 C. sliced fresh Mushrooms

½ C. finely chopped Onion

1 package Brown Gravy Mix

¼ C. dry Red Wine

4 Beef Ribeye, Top Loin or Tenderloin Steaks, cut ¾” thick, about 1 ½ lb.

2 tsp. Garlic-Pepper Seasoning

2 T. Olive Oil

 

For sauce bring water to boiling in medium saucepan. Add mushrooms and onion. Reduce heat and cook, covered, for 3 minutes. Stir in dry gravy mix and red wine. Cook, uncovered, about 3 minutes more or until thickened, stirring occasionally. Cover and keep warm. Meanwhile trim fat from steaks. Rub garlic-pepper seasoning into both sides of each steak. In large skillet, heat oil over medium-high heat. Add steaks; reduce heat to medium. Cook to desired doneness, turning once halfway through cooking. Allow 8 – 11 minutes for medium rare to medium. Serve with sauce.

4 3- to 4-ounce beef tenderloin steaks, cut 1 inch thick

Salt

1 T. reduced-sodium soy sauce

1 T. olive oil

1 T. snipped fresh chives

2 cloves garlic, minced

1/2 tsp. coriander seeds or cumin seeds, crushed

1/2 tsp. celery seeds

1/2 tsp. coarsely ground black pepper

 

Trim fat from steaks. Sprinkle lightly with salt. In a small bowl combine soy sauce, oil, chives, garlic, coriander seeds or cumin seeds, celery seeds, and pepper. Brush the mixture onto both sides of each steak. Place steaks on the unheated rack of a broiler pan. Broil 3 to 4 inches from heat until desired doneness, turning once halfway through broiling time. (Allow 12 to 14 minutes for medium-rare doneness [145 degree F] or 15 to 18 minutes for medium doneness [160 degree F].)

4 beef Tenderloin steaks, cut 1” thick

1 T. Olive Oil

1 ½ tsp. snipped fresh Rosemary

1/3 C. Port Wine

1/3 C. Water

¼ C. Whipping Cream

 

Trim fat from steaks. Sprinkle both sides with salt and pepper. In large skillet, heat oil over medium-high heat. Add steaks; reduce heat to medium. Cook to desired doneness, turning once halfway through cooking. Allow 10 – 13 minutes for medium rare to medium. Remove from skillet, reserving drippings; cover to keep warm. For sauce add rosemary to drippings in skillet. Cook and stir for 1 minute to loosen any brown bits in skillet. Carefully stir port and water into skillet. Bring to boiling. Boil, uncovered, about 3 minutes or until mixture is reduced by half. Stir in whipping cream. Return to boiling; boil gently for 2-3 minutes or until slightly thickened. Spoon sauce over steak.

4 Beef Tenderloin Steaks, cut 1” thick

½ tsp. Garlic Salt

1/3 C. Sour Cream

3 T. crumbled Blue Cheese

3 T. chopped Walnuts, toasted

 

Trim fat from steaks. Sprinkle with garlic salt. Lightly coat unheated large skillet with nonstick cooking spray. Preheat over medium-high heat. Add steaks; reduce heat to medium. Cook to desired doneness, turning once halfway through cooking. Allow 10 – 13 minutes for medium rare to medium. Transfer to dinner plates. Meanwhile in a small bowl, stir together sour cream and blue cheese. Spoon over steaks, and then sprinkle with walnuts. Serve with roasted acorn squash wedges.

8 ounces dried rotini pasta

12 ounces boneless beef sirloin steak or top round steak

1 T. cooking oil

1 26-ounce jar ripe olive and mushroom pasta sauce, ripe olive and green olive pasta sauce, or marinara pasta sauce

1/4 tsp. salt

1/4 tsp. ground cinnamon

1/2 of a 10-ounce package frozen chopped spinach, thawed and well drained

1/3 C. crumbled feta cheese

 

Cook pasta according to package directions; drain. Meanwhile, trim fat from meat. Thinly slice beef across the grain into bite-size strips. In a large skillet cook and stir beef in hot oil for 2 to 3 minutes or until desired doneness. Add pasta sauce, salt, and cinnamon. Cook and stir until sauce is bubbly. Add cooked pasta and spinach. Cook and stir until heated through. Sprinkle individual servings with feta cheese.

1 C. merlot wine

2 packages (17 ounces) beef tips with gravy (recommended: Hormel)

2 tsp. steak seasoning

2 tsp. cracked black peppercorns

1 box (8 ounces) frozen artichoke hearts, thawed

1 box (8 ounces) frozen petite peas with pearl onions, thawed

Basil Mashed Potatoes, recipe follows

In a medium saucepan over medium-high heat, bring the wine to a boil. Reduce the liquid by half, about 8 to 10 minutes. Add the beef tips, steak seasoning, and peppercorns Bring to simmer and cook for 5 minutes. Stir in the artichokes and peas and cook until heated through, about 4 more minutes. Serve hot with Basil Mashed Potatoes.

Basil Mashed Potatoes:

1 container (24 ounces) home-style mashed potatoes (recommended: Country Crock)

1 T. prepared pesto

1/4 C. fresh basil leaves, finely chopped

Remove the plastic from the mashed potatoes. Microwave uncovered on high setting for 3 minutes. Remove from the microwave and stir. Return to microwave and cook for an additional 2 to 3 minutes. Stir in the pesto and chopped fresh basil. Serve hot.