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Category: Beef

Autumn Stuffed Cabbage

Autumn Stuffed Cabbage

1 head cabbage
1/2 lb. lean ground beef
1/2 lb. ground turkey
2 small onions, one minced, one sliced
1 slice stale whole wheat bread, crumbled
1/4 C. water
1/8 tsp. black pepper
1 can (16 oz) diced tomatoes
1 C. water
1 medium carrot, sliced
1 T. lemon juice
2 T. brown sugar
1 T. cornstarch

Rinse and core cabbage. Carefully remove 10 outer leaves and place in saucepan. Cover with boiling water and simmer for 5 minutes. Remove cooked cabbage leaves and drain on paper towel. Shred 1/2 C. of raw cabbage and set aside. Brown ground beef and turkey, and minced onion in skillet. Drain fat. Place cooked and drained meat mixture, bread crumbs, water, and pepper in mixing bowl. This dish cuts the fat by mixing turkey and lean beef. Drain tomatoes, reserving liquid, and add 1/2 C. tomato juice from can to meat mixture. Mix well. Place 1/4 C. of filling on each parboiled, drained cabbage leaf. Fold. Place folded side down in skillet. Add tomatoes, sliced onion, water, shredded cabbage, and carrot. Cover and simmer for about 1 hour or until cabbage is tender, basting occasionally. Remove cabbage rolls to serving platter, keep warm. Mix lemon juice, brown sugar, and cornstarch together in small bowl. Add to vegetables and liquid in skillet and cook, stirring occasionally, until thickened and clear. Serve over cabbage rolls.

Yield: 5 servings
Serving size: 2 rolls

Calories: 235
Total fat: 9g
Total fiber: 3g

Bavarian Beef

Bavarian Beef

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

Beef In Red Wine

Beef In Red Wine

Olive oil cooking spray, as needed
3 slice nonfat turkey bacon, cut 1″ pieces
2-3 lb. Beef Rump Roast
1 large onion, peeled, stuck with 4 whole cloves
2 oz grated carrot
3 large garlic cloves, sliced thin
1 C. dry red wine
1 bay leaf
4 sprigs thyme
1/4 C. chopped flat-leaf parsley
2 large Russet potatoes, peeled, and cut into 6 pieces
2 medium carrots, peeled, sliced
1 lb green beans, ends snipped
8 oz mushrooms
Freshly-ground black pepper, to taste

Lightly coat a large nonstick skillet with cooking spray. Add the turkey bacon and sauté until it begins to crisp. Add the beef, and brown on all sides. Transfer turkey bacon and beef to a 3 1/2-quart or larger crockery slow cooker. Add onion, grated carrot, garlic, wine, bay leaf, thyme and parsley. Cover and cook on low for 8 to 10 hours or on high for 4 to 5 minutes. When beef is almost done, cook potatoes in boiling water to cover until almost tender, about 10 to 15 minutes. Add carrots and green beans. Continue to cook for another 4 to 5 minutes. Drain vegetables and keep warm. Meanwhile, lightly coat a large nonstick skillet with butter-flavored cooking spray. Add the mushrooms and sauté over high heat until mushrooms are tender and all liquid is absorbed. Transfer beef to a carving board and let stand for 10 minutes before slicing into thin, against the grain, slices. Arrange beef slices on a heated serving platter. Discard clove-stuck onion, bay leaves, and thyme sprigs. Stir cooked vegetables and mushrooms into pan juice of the slow cooker to warm. Spoon the vegetables and pan juices over the beef. Season to taste with pepper. Serve immediately.

Yield: depends on roast size. 6 servings + leftovers
Serving Size: 4oz. Beef + 1/6 Vegetables

Calories: 352
Fat: 10g
Fiber: 5g

Flank Steak with Spicy Tomato Ragout

Flank Steak with Spicy Tomato Ragout

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

Beef Tenderloin Fillets with Horseradish Chili

Beef Tenderloin Fillets with Horseradish Chili

1-1/2 lb. beef tenderloin, cut into 4 fillets about 1 1/4 inches thick
2 tsp. snipped fresh sage or 1/2 tsp. dried sage, crushed
1/4 to 1 tsp. coarsely ground white or blackpepper
1/4 tsp. salt
2 tsp. cooking oil
1 C. coarsely chopped tomatoes
2 T. chili seasoning mix
2 cloves garlic, minced
1/2 C. drained canned red beans, rinsed
1/4 to 1/2 C. grated fresh horseradish root
Sage leaves (optional)

Rub both sides of fillets with sage, pepper, and salt; set aside. In a heavy skillet heat oil over medium-high heat. Add tomatoes, chili seasoning, and garlic to skillet; cook for 1 to 2 minutes or until tomatoes just start to soften. Reduce heat to medium-low. Add beans and horseradish. Cook and stir for 2 minutes more. Loosely cover chili; keep warm. Grill fillets on the rack of an uncovered grill directly over medium coals for 18 to 20 minutes for medium doneness or to desired doneness. (Or, in a heavy skillet cook fillets in 4 tsp. hot oil over medium heat for 14 to 16 minutes, turning once.) To serve, place one fillet on each plate; spoon warm chili sauce over fillet and garnish with sage leaves. Serve with steamed vegetables, if desired.

Yield: 4 servings
Calories: 347
Fat: 14g
Fiber: 1g

Steaks with Red Wine Sauce

Steaks with Red Wine Sauce

 

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.

Polenta and Sausage

Polenta and Sausage

4 cups water

1 tsp. salt

1 cup cornmeal

2 T. oil

1/2 cup chopped onion (optional)

1 Italian sausages or Kielbasa, cut in small pieces

1/4 pound sliced mushrooms or 1 small can of mushrooms

1-2 cups marinara sauce

1/4 pound Cheddar or Jack cheese, cut in small pieces

Bring the water to a boil with the salt and slowly stir in the cornmeal, using a wire whisk to mix while pouring it in. Simmer for 7-10 minutes, stirring every now and then. If you want to do this ahead, pour it into a 9×9 pan and refrigerate till dinner. Otherwise, keep it warm until the sauce is ready. Heat the oil in a saucepan and add the onion, cooking a few minutes till soft. Add the sausage and cook a few more minutes. Add the mushrooms and cook another couple of minutes. Pour in the marinara sauce, stir, cover, and simmer for 30 minutes, adding more water if the sauce gets too thick. When the sauce is almost ready, heat the oven to 350 and put the cornmeal in until warm and the cheese is melted. Cut the polenta into squares and spoon the sausage and sauce over the top.

Baked Cavatelli

Baked Cavatelli

2-1/3 C. dried cavatelli or wagon wheel macaroni (7 ounces)

12 ounces uncooked Italian sausage links, sliced 1/2 inch thick, or lean ground beef

3/4 C. chopped onion

2 cloves garlic, minced

1 26-ounce jar pasta sauce

1 C. shredded mozzarella cheese (4 ounces)

1/4 tsp. black pepper

 

Cook pasta according to package directions. Drain; set aside. In a large skillet cook the sausage, onion, and garlic until sausage is brown; remove from skillet. Drain. In a large bowl stir together pasta sauce, 3/4 C. of the mozzarella cheese, and the pepper. Add the cooked pasta and the drained sausage mixture. Stir gently to combine. Spoon the mixture into a 2-quart casserole. Bake, covered, in a 375 degree F oven for 25 to 30 minutes or until nearly heated through. Uncover; sprinkle with the remaining 1/4 C. mozzarella cheese. Bake about 5 minutes more or until cheese is melted.

Peppery Steak with Bordelaise Sauce

Peppery Steak with Bordelaise Sauce

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.

Turkey Sausage and Vegetables with Polenta

Turkey Sausage and Vegetables with Polenta

 

1 T. olive oil

1 1-pound tube refrigerated cooked polenta, cut into 12 slices and quartered

8 ounces light smoked turkey sausage (or Keilbasa), halved lengthwise and cut into 1/2-inch slices

2 medium red, green, and/or yellow sweet peppers, cut into bite-size pieces

1 medium onion, cut into bite-size pieces

1 C. sliced fresh mushrooms

1/2 C. purchased pasta sauce

 

In a 12-inch nonstick skillet heat the oil over medium heat. Add polenta in a single layer; cook for 10 to 12 minutes or until lightly browned, stirring occasionally. Remove from skillet; keep warm. Add sausage, sweet peppers, onion, and mushrooms to skillet. Cook and stir until sausage is brown and vegetables are crisp-tender. Stir in pasta sauce. Add polenta; gently toss to combine ingredients. Heat through.

Coriander-Studded Tenderloin Steak

Coriander-Studded Tenderloin Steak

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].)

Tenderloins with Rosemary and Port

Tenderloins with Rosemary and Port

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.

Individual Sicilian Meat Loaves

Individual Sicilian Meat Loaves

 

1 beaten egg

1 14-ounce jar garlic and onion pasta sauce (1-3/4 C.)

1/4 C. seasoned fine dry bread crumbs

1/4 tsp. salt

1/4 tsp. black pepper

12 ounces ground beef

2 ounces mozzarella cheese

4 thin slices prosciutto or cooked ham (about 2 ounces)

1 9-ounce package refrigerated plain or spinach fettuccine

 

Preheat oven to 400 degrees F. In a medium bowl beat egg with a whisk. Stir in 1/4 C. of the pasta sauce, the fine dry bread crumbs, salt, and pepper. Add ground beef; mix well. Cut mozzarella cheese into four logs, each measuring approximately 2 1/4×3/4×1/2 inches. Wrap a slice of prosciutto or ham around each cheese log. Shape one-fourth of the ground beef mixture around each cheese log to form a loaf. Flatten each meat loaf to 1-1/2 inch thickness. Place the four meat loaves in a shallow baking pan. Bake loaves about 20 minutes or until meat is done (160 degrees F).* Meanwhile, cook pasta according to package directions. In a small saucepan heat remaining pasta sauce over medium heat until bubbly. Arrange meat loaves over hot cooked pasta. Spoon sauce over top. *NOTE: The internal color of a meat loaf is not a reliable doneness indicator. A beef or pork loaf cooked to 160 degrees F is safe, regardless of color. To measure the doneness of a meat loaf, insert an instant-read thermometer into the center of the loaf.

Beef Tenderloin with Blue Cheese and Walnuts

Beef Tenderloin with Blue Cheese and Walnuts

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.

Greek Beef and Pasta Skillet

Greek Beef and Pasta Skillet

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.

Beef Tips and Artichokes with Merlot and Black Pepper Gravy

Beef Tips and Artichokes with Merlot and Black Pepper Gravy

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.

One Pot Chinese-Spiced Beef Stew

One Pot Chinese-Spiced Beef Stew

2 lb. boneless beef chuck, cut into 1 1/2-inch pieces

2 T. vegetable oil, divided use

1/3 C. dry sherry

2 T. sugar

3 T. soy sauce

1 piece fresh ginger, peeled and thinly sliced

2 garlic cloves, peeled

2 whole star anise

4 (3×1-inch each) strips orange peel

3 C. water

1 (1 1/2 lb.) bunch broccoli, cut into (1 1/2 x 1-inch) pieces

4 ounces snow peas, trimmed

1 bunch green onions, cut into 2-inch pieces

 

Pat beef dry with paper towels. In 5-quart Dutch oven, heat 1 T. vegetable oil over medium- high heat until hot. Add half of beef and cook until browned on all sides. Transfer beef to plate. Repeat with remaining oil and beef. Return beef to Dutch oven. Add sherry, sugar, soy sauce, ginger, garlic, star anise, orange peel, and 3 C. water; heat to boiling over high heat. Reduce heat to low; cover and simmer 1 to 1 1/2 hours, until meat is fork-tender. With slotted spoon, transfer meat to serving bowl and keep warm. Discard star anise. Increase heat to high and boil liquid 15 minutes or until reduced to about 2 C.. Skim fat. Meanwhile, in 4-quart saucepan, heat 1 inch water to boiling over high heat. Add broccoli. Reduce heat to low; cover and simmer 5 minutes. Add snow peas and green onions and cook, covered, about 3 minutes longer or until all vegetables are tender-crisp. Drain vegetables and add to beef mixture. Pour reduced broth on top.

 

Yield: 8 servings

Calories: 370

Fat: 24g

Fiber:

 

 

 

Layered Macaroni Casserole

Layered Macaroni Casserole

1 pound lean ground beef

1/2 C. chopped onion

1 garlic clove, minced

1 (28 oz.) can crushed tomatoes

1 (6 oz.) can tomato paste

2 tsp. sugar

1 tsp. salt

1 tsp. chili powder

1/2 tsp. dried basil

1/2 tsp. dried oregano

1/8 tsp. pepper

8 oz. uncooked elbow macaroni

2 C. fat-free cottage cheese

1 1/2 C. shredded reduced-fat Cheddar cheese

 

TOPPING:

1/4 C. dry bread crumbs

1/4 C. grated Parmesan cheese

1 T. butter or stick margarine, melted

 

In a nonstick skillet, cook ground beef, onion and garlic over medium heat until meat is no longer pink; drain. Add the tomatoes, tomato paste and seasonings. bring to a boil. Reduce heat; cover and simmer for 1 hour. Meanwhile, cook macaroni according to package directions; drain. Add cottage cheese.  In a 13-in. x 9-in. x 2-in. baking dish coated with nonstick cooking spray, layer 1 C. meat sauce, a third of the macaroni mixture and a third of the cheddar cheese. Repeat layers twice. Top with remaining meat sauce. Combine topping ingredients; sprinkle over sauce. Bake, uncovered, at 325 degrees F for 40-45 minutes. Let stand for 10 minutes before serving.

 

Yield:

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North African Stew

North African Stew

1.5 lbs lean beef stew meat
2 medium sweet potatoes, peeled, halved lengthwise and sliced to .5 inch thick
1 medium onion, cut into wedges
1 C. water
1 tsp. instant beef bouillon granules
1/4 tsp. ground cumin
1/4 tsp. cayenne pepper
1/8 tsp. cinnamon
4 cloves garlic, minced
1 can of 14.5 diced tomatoes, undrained
1/2 C. apricots, quartered
1/4 C. chopped peanuts

Cut meat into one inch pieces. In a ~4 quart slow cooker, add meat, sweet potatoes, and onion. Stir in water, bouillon granules, cumin, cayenne pepper, cinnamon, and garlic. Cover and cook on low setting for 7.5 to 8.5 hours or high for 3.5 to 4 hours. Stir in tomatoes and dried apricots. Cover and cook for half an hour more. Serve over hot couscous. Sprinkle with crushed peanuts.

Beef & Butternut Squash Soup

Beef & Butternut Squash Soup

soup2 ounces pancetta (diced)

1 pound beef (cut into 1 inch cubes)

1 onion (chopped)

3 cloves garlic (chopped)

1/2 tsp. red pepper flakes (optional, to taste)

1 T. rosemary (chopped)

1 T. thyme (chopped)

1 C. Italian red wine

3 C. beef broth

1 splash balsamic vinegar

1/4 C. sundried tomatoes (chopped)

1 (28 ounce) can diced tomatoes

Parmigianino-Reggiano rind (optional)

1 tsp. oregano

Salt and pepper to taste

1 pound butternut squash (peeled, seeded and cut into 1 inch cubes)

Parsley (chopped)

 

Cook the pancetta in a large pan on medium heat. Add the beef and brown on all sides in the grease from the pancetta and set aside. Add the onion and sauté in the pancetta grease until tender, about 5-7 minutes. Add the garlic, red pepper flakes, rosemary and thyme and sauté until fragrant, about a minute. Add the wine and deglaze the pan. Add the beef, broth, balsamic vinegar, sun-dried tomatoes, diced tomatoes, parmigiano reggiano rind, oregano, salt and pepper and bring to a boil. Reduce the heat, cover and simmer until the beef is nice and tender, about 1-2 hours. Add the squash and simmer until it is tender, about 15-20 minutes.

 

 

Yield:

Calories:

Fat:

Fiber:

 

Chinese Orange Beef

Chinese Orange Beef

1 pound beef: flank steak, sirloin

2 1/2 tsp. cornstarch

3 T. white wine

1/4 tsp. baking soda

1/4 tsp. black pepper

2 each egg whites

1 T. soy sauce

Oil for deep-frying

2 each oranges

1/4 C. sugar

1 C. water

1 T. peanut oil

1 T. garlic minced or paste

1 T. fresh ginger

1/2 tsp. red pepper hot or mild

3 each scallion

1 T. orange juice concentrate

1 tsp. rice wine vinegar

1/4 C. chicken stock

1 tsp. sesame oil, roasted

 

Slice beef into fat worms or thin slices. Marinate with egg whites, cornstarch, soy sauce, wine, baking soda, pepper. Thickly slice orange rinds off oranges. Cut into long strips. Boil with water and sugar until translucent, about 1/2 an hour. Drain, reserving liquid. Slide beef mixture into cool deep-fat (180 degrees) for a couple seconds until just starting to turn color. Remove and drain well. Wok chili, garlic and ginger until fragrant. Add scallions in 2 inch lengths, whites halved lengthwise. Add beef, poached orange rinds, orange juice, vinegar, and stock and wok until thick. Garnish with sesame oil and orange slices.

 

Yield:

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Beef Stew with Turnips & Greens

Beef Stew with Turnips & Greens

1/4 C. olive oil

2 yellow onions, finely chopped

2 oz. bacon or pancetta, finely diced

3 lb. chuck roast or sirloin tip, cut into 1- to 1 1/2-inch cubes

1/4 C. all-purpose flour

4 garlic cloves, minced

6 fresh flat-leaf parsley stems, 2 fresh thyme sprigs and 2 bay leaves tied together to make a bouquet garni

1 1/2 C. dry red wine

3 C. beef broth

1 Tbs. tomato paste

1 bunch turnips with greens, turnips cut into 1/2-inch chunks and leaves stemmed and cut crosswise into strips

Salt and freshly ground pepper, to taste

 

In a large, heavy pot over medium heat, warm the olive oil. Add the onions and bacon and sauté until the onions are soft, about 10 minutes. Transfer to a plate. Working in batches, add the beef to the pot in a single layer and cook, turning occasionally, until golden brown on all sides, 7 to 10 minutes. Transfer to a bowl. Return all the meat to the pot, sprinkle with the flour and cook, stirring, until the meat is evenly coated, about 1 minute. Return the onions and bacon to the pot, and add the garlic and bouquet garni. Increase the heat to high, pour in the wine and bring to a boil, stirring to scrape up the browned bits from the pan bottom. Reduce the heat to medium and simmer, stirring occasionally, until the liquid is reduced by one-fourth, 3 to 5 minutes. Stir in the broth and tomato paste, increase the heat to high and bring to a boil. Reduce the heat to low, cover and simmer until the meat is tender, 1 1/2 to 2 hours. Remove the bouquet garni and discard. Add the turnips, cover and cook until tender, about 15 minutes. Add the turnip greens, cover and cook until wilted, about 2 minutes. Season with salt and pepper. Ladle the stew into warmed bowls and serve immediately.

 

 

 

 

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Beefy Bean Soup

Beefy Bean Soup

1 T. vegetable oil

3/4 lb. beef stew meat, cut into 1-inch pieces

1 medium onion, chopped (1/2 C.)

3 C. beef broth

1 C. dry white wine or beef broth

2 T. chopped fresh thyme leaves or 2 tsp. dried thyme leaves

1/4 tsp. pepper

1 bay leaf

2 cans (15 to 16 oz.) navy, lima or great northern beans, rinsed and drained

4 medium carrots, cut into 1-inch pieces

2 medium celery stalks, cut into 1-inch pieces

Chopped fresh parsley, if desired

Crumbled cooked bacon, if desired

 

Heat oil in Dutch oven over medium-high heat. Cook beef and onion in oil about 15 minutes, stirring frequently, until beef is brown.  Stir in broth, wine, thyme, pepper and bay leaf. Heat to boiling; reduce heat. Cover and simmer about 45 minutes, stirring occasionally, until beef is almost tender.  Stir in beans, carrots and celery. Cover and simmer about 30 minutes, stirring occasionally, until vegetables are tender. Remove bay leaf. Sprinkle with parsley and bacon.  Be sure to use a large Dutch oven. Using a smaller pot can cause spillovers, make the mixture heat too slowly or possibly overcook the carrots, celery or beef.

 

Yield:

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Spinach Steak Pinwheels

Spinach Steak Pinwheels

1-1/2 lb. boneless beef sirloin steak

8 bacon strips, cooked and drained

1 package (10 oz.) frozen chopped spinach, thawed and squeezed dry

1/4 C. grated Parmesan cheese

1/2 tsp. salt

1/8 tsp. cayenne pepper

 

Make diagonal cuts in steak at 1-in. intervals to within 1/2 in. of bottom of meat. Repeat cuts in opposite direction. Pound to 1/2 in. thickness. Place bacon down the center of the meat. In a large bowl, combine the spinach, Parmesan cheese, salt and cayenne; spoon over bacon. Roll up and secure with toothpicks. Cut into six slices. Grill, uncovered, over medium heat for 6 minutes on each side or until meat reaches desired doneness (for medium-rare, a meat thermometer should read 145°; medium, 160°; well-done, 170°). Discard toothpicks. Yield: 6 servings.

 

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Kid-Pleasin’ Chili

Kid-Pleasin’ Chili

1/2 lb. lean ground beef

1 can (15 to 16 oz.) kidney beans, rinsed and drained

1 can (10 3/4 oz.) condensed tomato soup

1 soup can water

1 T. instant minced onion

2 to 3 tsp. chili powder

 

Cook beef in 2-quart saucepan over medium heat 8 to 10 minutes, stirring occasionally, until brown; drain.   Stir in remaining ingredients. Heat to boiling, stirring occasionally.   Have the kids help by sprinkling the chili with shredded Cheddar cheese or fish-shaped crackers.

 

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Grilled Hangar Steak with Fried Leeks

Grilled Hangar Steak with Fried Leeks

1 Yellow Onion, thinly sliced

2 cloves Garlic, minced

1/2 C. Soy Sauce

1/2 C. Dry Sherry

1/4 C. Rice Wine

Juice of 2 Lemons

5 drops Tabasco Sauce

4 Beef Hangar Steaks (8 to 12 oz. each), skirt steak or flank steak may be substituted

2 T. Vegetable Oil Pepper

2 Leeks, white parts only, split lengthwise and cleaned

2 C. Canola Oil for frying

4 thick slices Good Bread, toasted, for serving

 

In glass baking dish, mix together onion, garlic, soy sauce, sherry, rice wine, lemon juice and Tabasco.  Lb. steaks to 2/3” thickness.  Rub meat with oil and season well with pepper.  Add steaks to marinade.  Let stand one hour.  Cut leeks into 2“ lengths.  Finely julienne each length.  Soak in cold water for at least 30 minutes.   Oil surface of a clean grill rack.  Preheat until hot.  Remove steaks from marinade; discard remaining.  Grill steaks for 3 minutes on one side.  Turn and grill for 2 minutes on second side for medium-rare; set aside to rest on carving platter while you finish leeks.  Pour oil into wok and heat to 225F, or until hot enough to brown a cube of bread tossed into it.  Meanwhile, drain keels and pat completely dry.  Deep-fry leeks in 3 batches just until lightly browned, 2 to 4 minutes.  Drain well on paper towels, season with salt and pepper.  To serve place toast on heated serving plates.  Slice hangar steak on an angle and distribute over toast.  Scatter leeks over the top and serve.

 

 

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Steaks, Grilled Rib-Eyes with Mediterranean Rub

Steaks, Grilled Rib-Eyes with Mediterranean Rub

2 T. ground cumin

1 T. ground paprika

1 1/2 tsp. ground ginger

1 1/2 tsp. ground coriander

1 tsp.  ground black pepper

1/4 tsp.  cayenne pepper

2 T. olive oil

4 1-pound boneless rib-eye steaks, trimmed

8 lemon wedges

 

Blend first 6 ingredients in small bowl. Mix in oil to form smooth paste. Rub mixture over steaks. Transfer to baking pan. Cover; chill at least 3 hours or overnight. Prepare barbecue (medium high heat). Sprinkle steaks with salt. Grill to desired doneness, about 5 minutes per side for medium-rare. Place on cutting board; let stand 4 minutes. Cut steaks into 1/2 inch thick diagonal slices. Transfer to platter. Sprinkle with salt and serve with lemon.

 

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Big Red Soup

Big Red Soup

2 tsp. vegetable oil

2 lb. beef stew meat, cut into 1-inch cubes

3/4 C. chopped onion

2 cloves garlic, minced

2 cans (14-1/2 oz. each) diced tomatoes in sauce

1 can (10-1/2 oz.) condensed beef broth, undiluted

1 can (10-1/2 oz.) condensed chicken broth, undiluted

1 can (10-3/4 oz.) condensed tomato soup, undiluted

1/4 C. water

1 tsp. ground cumin

1 tsp. chili powder

1 tsp. salt

1/2 tsp. lemon-pepper seasoning

2 tsp. Worcestershire sauce

1/3 C. picante sauce

8 corn tortillas, cut into quarters

1 C. (4 oz.) shredded cheddar cheese

 

Heat oil in skillet; brown beef stew meat. Place meat in 5-qt. slow cooker; add remaining ingredients except for tortillas and cheese. Cook on low for at least 10 hours. When serving, place enough tortilla quarters to cover bottom of each bowl. Pour soup over tortilla pieces; sprinkle with the cheese. Yield: 10-12 servings.

 

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Beef Teriyaki with Grilled Pineapple, Brown Rice, Spicy Pea Sprout Salad and a Soy Sake Ginger Sauce

Beef Teriyaki with Grilled Pineapple, Brown Rice, Spicy Pea Sprout Salad and a Soy Sake Ginger Sauce

teri1-½ lb. flank steak, all fat trimmed and sliced thin

1 oz. ginger root, crushed and chopped rough

1 oz. garlic cloves, peeled and smashed

3 oz. soy sauce, low sodium

2 oz. water

1 T. brown sugar

Juice of lemon

½ ripe pineapple, peeled, cored and sliced into rings

1 C. brown long grain rice

1-½ C. water

1 T. Vietnamese fish sauce or 2 T. rice wine vinegar

½ tsp. red chili flakes

1 T. honey

1 lime, segmented

2 handfuls pea sprouts

½ C. bean sprouts

½ carrot, grated

3 oz. soy sauce, low sodium

3 oz. sake

1 oz. brown sugar

1 T. ginger, peeled and minced

1 T. garlic, peeled and minced

1 oz. cold water

1 T. cornstarch

 

Beef Teriyaki Marinade: In a mixing bowl, add ginger, garlic, soy, water, brown sugar and lemon juice and mix well. Add beef slices and marinate in the refrigerator for 1 hour.  Rice: In a saucepan, wash brown rice under cold water until water is clear. Drain all water and add the 1-½ C. of fresh water. Place pan on stove and bring to a boil. Cover and turn down to a simmer and cook for 15 minutes. While rice is cooking, begin the sauce.  Sauce: In a separate saucepan add soy sauce, sake, brown sugar, ginger and garlic. Place pan on stove and bring to a boil. Turn down to a simmer and cook for 5 minutes. This period of time will cook off most of the alcohol in the sake.

Thickener: Mix thickening ingredients together and stir well, forming a creamy solution. Pour into the simmering sauce, stirring continuously. The sauce should thicken to coat the back of a spoon. Keep hot and set aside.  Pea Sprouts Salad: In a mixing bowl, add fish sauce, chili flakes, honey and lime segments. Mix well until a chunky dressing has formed. Add pea sprouts, bean sprouts and carrots and mix until sprouts are well coated.  Pineapple: On a hot seasoned grill, grill pineapple slices.  Beef: Remove marinated beef from the refrigerator and drain all of the liquid. Grill beef until desired temperature.  To Serve: Place a bed of brown rice in the center of four plates. Top rice with a pineapple ring, grilled beef slices and another pineapple ring. Top pineapple ring with pea sprout salad and surround rice with soy sake ginger sauce. Enjoy.

 

Yield: 4

Calories:  563

Fat: 13.5g

Fiber:

 

Aussie Meat Pies, Made Quick

Aussie Meat Pies, Made Quick

1 sheet of frozen puff pastry, thawed

1 and 1/3 lb. ground chuck

1 medium onion, finely chopped

2 cloves of garlic, finely chopped

1 T. all-purpose flour

2 T. Worcestershire sauce

1 T. tomato paste

1 T. light brown sugar

1 C. beef broth

1 T. grill seasoning

Salt and pepper

 

Preheat the oven to 400 degrees F, or whatever your package of puff pastry calls for. Lay out the sheet of puff pastry on a lightly floured cutting board. Cut it into 6 roughly equal sized rectangles and arrange on a cookie sheet. Season the pastry pieces with a little salt and pepper, and bake according to package directions or until golden brown all over, about 12 minutes. Cool on a cookie rack for 5 minutes. Warm up a deep-sided pan over medium-high heat. When it’s hot, add the beef and break it up well as it browns. When the beef is no longer pink, drain it in a colander suspended over a bowl to catch the grease. You can dispose of the grease in your trash can when it has cooled down a little. Place the drained beef back in the pan and add the onion and garlic.  sauté over medium-high heat until the onion softens, about 5 minutes. Stir in the flour and let cook for a couple of minutes. In a small bowl, combine the Worcestershire sauce, tomato paste, and brown sugar, then whisk in the beef broth. Pour the broth mixture into the pan and stir to incorporate. Sprinkle the grill seasoning over the beef and turn down the heat to low. Let the contents of the pan simmer for 10 to 15 minutes. To serve, gently pull apart one of the puff pastry pieces in half, like a hamburger bun. Place the bottom piece of the pastry in a shallow bowl. Spoon over roughly 1/6th of the meat mixture and crown with the bronzed, puffy peaked top piece of the pastry.

 

 

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Cowboy Steak with Coffee and Chili Rub

Cowboy Steak with Coffee and Chili Rub

1 1/2 tsp. ancho chili powder, or other chili powder

1 1/2 tsp. fine ground espresso coffee

1/2 tsp. brown sugar

1/4 tsp. dry mustard

1/4 tsp. ground coriander

1/4 tsp. salt

1/4 tsp. freshly ground black pepper

1 1/4 pound shoulder center steak (Ranch Steak), or top sirloin, about 1 1/4-inch thick

 ek0204_steak1_lg

Spray a large nonstick skillet with cooking spray and preheat it over medium-high heat. In a small bowl combine all the ingredients for the rub and coat the steak well on both sides. Cook steak for 14 minutes, turning once, for medium to medium-rare. Allow steak to sit for 5 minutes before slicing.

 

Yield:  4 servings

Calories:  207

Fat: 10g

Fiber: 0g

 

 

 

Thai-Style Steak Salad

Thai-Style Steak Salad

3 garlic cloves, chopped

2-inch piece of fresh ginger, peeled and grated

2 T. tamari

2 tsp. hot sauce, such as Tabasco

6 T. vegetable oil

2 lb. flank steak

1 C. sweetened shredded coconut

1 T. sugar

3 T. rice wine vinegar (eyeball it)

Salt and freshly ground pepper

1/2 English or seedless cucumber, thinly sliced

1 red bell pepper, cored, seeded, and thinly sliced

5 radishes, thinly sliced

2 C. shredded carrots

1/2 small red onion, thinly sliced

10 fresh mint leaves, chopped

1/4 C. fresh cilantro leaves (a generous handful), chopped

10 fresh basil leaves, chopped or torn

1 sack (12 oz.) baby spinach or 3/4 lb. from bulk bins, washed and patted dry

1/4 C. unsalted roasted peanuts, chopped

 

Heat a grill pan or outdoor grill to high heat. In a small bowl, mix the garlic, three fourths of the grated ginger, the tamari, and hot sauce. Whisk in about 3 T. of the vegetable oil. Place the meat in a shallow dish and coat it evenly in marinade. Let stand for 10 minutes. In a small skillet, toast the shredded coconut until lightly golden, about 2 to 3 minutes. Keep an eye on it; the coconut can go from golden brown to burnt, quickly. Remove the toasted coconut from the skillet and reserve. In a small bowl, whisk together the remaining ginger, the sugar, rice wine vinegar, salt and pepper. Whisk in the remaining 3 T. of vegetable oil in a slow, steady stream.  In a salad bowl, combine the cucumbers, bell peppers, radishes, shredded credits, onions, mint, cilantro, and basil. Pour the dressing over the veggies, toss to coat, and let sit while you cook the steak. Grill the flank steak for 6 to 7 minutes on each side. Remove the flank steak from the grill and let the juices redistribute before slicing, 5 to 10 minutes. Thinly slice the meat on an angle, cutting the meat against the grain. To the dressed veggies, add the spinach, sliced steak, toasted coconut, and chopped peanuts, toss thoroughly and serve.

 

 

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Seduction Strip Steak with Roquefort Bacon Butter

Seduction Strip Steak with Roquefort Bacon Butter

2 sticks (1 C.) unsalted butter, softened

6 shallots, diced

3 strips cooked and crumbled crisp bacon

1/2 C. crumbled Roquefort or other blue cheese

1 T. snipped chives

1 T. Worcestershire sauce

4 (8-oz.) boneless filet mignon, ribeye, sirloin, or strip steaks, cut 3/4- to 1-inch thick

Olive oil for brushing

Freshly ground black pepper or lemon pepper

Table-grind sea salt

 

Melt 1 T. butter in a skillet over medium heat and sauté the shallots until browned, about 6 minutes. Transfer the shallots to a medium bowl.  With a fork or a potato masher, mash the shallots with the remaining butter, bacon, Roquefort, chives, and Worcestershire sauce.  Place the butter Mixture in the middle of a sheet of wax paper or plastic wrap. Cover partially and roll into a long cylinder.  Cover and refrigerate until firm, about 2 hours.  Brush the steaks lightly with olive oil and season with pepper. Set aside.  Prepare a hot (for filet mignon or ribeye) or medium-hot (for strip, sirloin, or chuck) fire in your grill.  Grill the steaks, Covered, for 3 minutes on each side for medium-rare.

 

 

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SBD Grilled Steak with Grilled Tomato Relish

SBD Grilled Steak with Grilled Tomato Relish

2 Sirloin Steaks (6oz each)

2 Pear-Shaped Tomatoes (medium) [halved lengthwise]

2 T. Extra-Virgin Olive Oil

1 Onion (medium) [chopped]

1 clove Garlic [minced, or pressed]

1/4 C. Fresh Basil [chopped], or 2 T. dry basil

1 pinch Salt

1 pinch Black Pepper [freshly ground]

Basil Sprigs (optional)

 

Place the steak on a lightly greased grill 4″ – 6″ above a solid bed of medium-hot coals. Cook, turning as needed, until evenly browned on the outside and a thermometer inserted into the center registers 145ºF (for medium-rare). Cut to test for doneness (about 15 minutes). Meanwhile, place the tomatoes on the grill, cut sides up, and brush them lightly with 1 T. of the oil. When the tomatoes are browned on the bottom (about 3 minutes), turn them over and continue to cook until soft when pressed (about 3 minutes more). While the tomatoes are grilling, combine the remaining 1 T. of oil, the onion, and garlic in a medium frying pan with a heatproof handle. Set the pan over the coals (or set on the stove over medium-high heat). Cook, stirring often, until the onion is limp and golden (about 10 minutes). Stir in the basil. When the tomatoes are soft, stir them into the onion mixture, then set the pan aside on a cooler area of the grill (or cover and keep warm on the stove). When the steak is done, place it on a board with a well (or on a platter). Spoon the tomato relish alongside the steak. Season with the salt and pepper and garnish with basil springs, if using. To serve, cut the meat into thin slices. Combine the accumulated meat juices with the tomato relish, if desired.

 

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Japanese Steak Rolls

Japanese Steak Rolls

1 lb flank steak, trimmed

16″ asparagus spears, trimmed

16″ pieces scallion, trimmed

6 T. seasoned rice vinegar

6 T. low-sodium soy sauce

4 tsp sugar

1 T. toasted sesame oil

 

Slice steak across the grain into 16 strips, 1/4″ – 1/2″ thick. Pound each to about 1/8″ thick and season with salt and pepper. Place one asparagus spear and one scallion across the short end of a strip of beef. Roll beef around vegetables and secure with a toothpick. Place on a shallow baking pan in a single layer; roll remaining beef and vegetables. Combine remaining ingredients, pour over beef, and marinate 10 minutes. Preheat broiler to high. Broil steak rolls 5 minutes. Remove from pan, tent with foil to keep warm, and strain marinade into a small saucepan. Boil marinade until syrupy, about 5 minutes. Remove toothpicks from steak rolls before serving, and spoon glaze over top.

 

 

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Ground Beef Stir-Fry

Ground Beef Stir-Fry

Ground Beef Stir-Fry

 

½ cup water

½ cup low-sodium soy sauce

3 tablespoons packed light brown sugar

1 tablespoon cornstarch

4 cloves garlic, minced, or ½ to 1 teaspoon garlic powder

2 teaspoons distilled white or apple cider vinegar

3 tablespoons neutral oil, divided

3 cups fresh or frozen broccoli florets, thawed

1 small onion, chopped

1 pound 80/20 ground beef

Kosher salt

Freshly ground black pepper

Steamed white rice, for serving

 

In a medium bowl, whisk together the water, soy sauce, brown sugar, cornstarch, garlic, and vinegar until combined and the sugar has dissolved. Set aside. Heat 1 tablespoon of the oil in a large nonstick skillet or wok over medium-high heat until shimmering. Add the broccoli and cook, stirring occasionally, until tender-crisp and blackened in spots, 6 to 7 minutes. Transfer the broccoli to a large bowl and set aside. Reduce the heat to medium and add the remaining 2 tablespoons of oil to the skillet. Add the onion and cook until slightly translucent, 5 to 6 minutes. Add the ground beef and sprinkle with a pinch of salt and pepper. Cook, stirring occasionally to break the meat into crumbles, until browned, about 5 minutes. Add the sauce. Turn the heat up to medium-high and cook, stirring constantly, until the sauce thickens slightly, about 3 minutes. Fold in the cooked broccoli. Once the sauce has thickened, turn the heat off and serve with white rice or your choice of side.

Cheese-Stuffed Beef Rolls

Cheese-Stuffed Beef Rolls

1 jar (15 oz.) spaghetti sauce (no sugar added)

1 egg, slightly beaten

1/4 tsp. dried oregano, crumbled

1/4 tsp. garlic powder

1 container (15 oz.) ricotta cheese

1/4 C. grated parmesan cheese

1 C. shredded mozzarella

6 thin slices of lean deli roast beef (about 1/2 pound)

2 medium zucchini, sliced (about 3 C.)

 

Preheat oven to 375. Spread 1/2 C. spaghetti sauce in bottom of 8×12-inch baking dish. In a large bowl, thoroughly combine egg, seasonings, ricotta cheese, parmesan cheese, and 1/2 C. mozzarella cheese. Spoon equal amounts of cheese mixture on 1 end of each beef slice. Roll up beef slices jelly-roll style and arrange, seam-side down, in baking dish. Place zucchini along both sides of dish. Pour remaining spaghetti sauce over beef rolls and zucchini. Bake, covered, at 375 for 40 minutes or until heated through. Top beef rolls with remaining mozzarella cheese. Bake, uncovered, 3 minutes or until cheese is golden brown.

 

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Teriyaki Chicken & Beef Skewers for Pot Luck

Teriyaki Chicken & Beef Skewers for Pot Luck

2 tablespoons finely minced peeled fresh ginger

1 tablespoon finely minced garlic

3/4 cup low-sodium soy sauce, or ½ cup regular soy sauce and 2 tablespoons water

2 teaspoons canola or vegetable oil, plus oil for the baking sheet (optional)

3 tablespoons mirin (optional, see Notes)

¼ cup firmly packed brown sugar

1 teaspoon cornstarch

2 pounds chicken tenders, or 2 pounds skinless, boneless chicken breasts or thighs, cut into ½ inch wide strips, or 2 pounds sirloin steak, cut into ½-inch slices

Nonstick cooking spray (optional)

Toasted sesame seeds (optional; see Notes)

Eighteen to twenty 8-inch wooden or metal skewers

 

Place the ginger, garlic, soy sauce, oil, mirin, if using, brown sugar, and cornstarch in a small bowl or in a small container with a lid and stir well or shake to combine.  Pour the teriyaki marinade into a 1-quart heavy-duty zipper-top plastic bag or a larger plastic container with a lid. Add the chicken or steak and mix to coat well. Seal the bag or container and let the chicken or steak marinate in the refrigerator for 8 to 24 hours (the longer it marinates, the more pronounced the teriyaki flavor will be). You’ll want to flip the baggie or toss the meat in the container a couple of times during the marinating process so that it marinates evenly.  If you are using wooden skewers, at least 30 minutes before cooking soak them in water to cover in order to prevent them from burning. Lightly oil a rimmed baking sheet or spray it with nonstick cooking spray.  Preheat the broiler (see Notes).  Remove the chicken or steak from the marinade, setting aside the marinade. Skewer 1 or 2 pieces of chicken or steak on each skewer lengthwise, threading them so they are on securely. Place the skewers on the prepared baking sheet and broil until the teriyaki sauce turns a nice burnished color and the chicken is cooked through or the meat is cooked to your liking, 2 to 4 minutes on each side for chicken, another minute or 2 for medium steak.  Pour the reserved marinade into a small saucepan and bring to a boil over high heat. Reduce the heat to medium and let the marinade simmer until it becomes slightly reduced and glazelike, about 4 minutes.  Serve the skewers on a platter sprinkled with the sesame seeds, if desired. Pass around the boiled marinade in a small pitcher or bowl for drizzling over the meat or whatever starch or veggies you are serving alongside.

 

Notes:  You can also grill these skewers on a charcoal or gas grill over high heat for 2 to 4 minutes per side.

Toasting Sesame Seeds: Heat a small skillet over medium heat (do not use a nonstick skillet for this). Add the sesame seeds and cook, stirring frequently, until they are aromatic and golden in color, 1 to 2 minutes. Watch the sesame seeds carefully and transfer them from the skillet to a heat-proof bowl the minute they start to color; they can burn very quickly.

Cooking Tip: If you want to use the teriyaki marinade as a sauce on the side, all you need to do is boil it for five minutes after you’ve removed the chicken, fish, or meat, and it will be safe to serve over rice or whatever else you like (if you’ve marinated tofu, this step is unnecessary). The boiled marinade will thicken and get a nice syrupy consistency.

 

from Mom 100 Cookbook

 

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Beef with Broccoli

Beef with Broccoli

beefbroccoli1/2 tsp. baking soda

1 tsp. sugar

1 T. cornstarch

1 T. low-sodium soy sauce

1 T. water

2 T. vegetable oil

1 1/2 lb. flank steak, sliced into thin strips

Whisk together the baking soda, sugar, cornstarch, soy sauce, water, and vegetable oil in a large bowl. Toss the steak with the marinade to coat. Cover and refrigerate at least 1 hour, then proceed below.

 

1/2 . low-sodium soy sauce (Do NOT use regular. The final product will be way too salty)

2 T. brown sugar

4 cloves garlic, minced

2 T. flour

1 T. sherry

3 T. vegetable oil

2 heads broccoli, crowns only

In a small bowl, stir together the soy sauce, brown sugar, garlic, flour and sherry until smooth. Set aside. In a large wok or sauté pan, heat 2 tablespoons of the vegetable oil over high heat until shimmering. Add broccoli and sauté 3 minutes, stirring often. Transfer broccoli to a plate. Reduce heat to medium-high. Carefully add the remaining tablespoon of oil to the hot pan. Add the marinated meat and half of the sauce mixture and sauté for 3-4 minutes, stirring often, until the meat is cooked through and no longer pink. Stir in the broccoli and remaining sauce. Sauté 1 minute more. Serve.

Cabernet-Braised Short Ribs with Dried Apricots

Cabernet-Braised Short Ribs with Dried Apricots

short_ribs4 lb. beef short ribs, cut through the bone into 2 1/2- to 3-inch pieces

1/2 C. all-purpose flour

About 1 T. salt

About 1 T. pepper

1 T. butter

1 T. olive oil

1 onion (about 10 oz.), chopped

5 cloves garlic, chopped

2 1/2 C. Cabernet Sauvignon

2 T. Dijon mustard

1 C. dried apricots

 

Rinse ribs and pat dry. In a paper bag, combine flour with 1 T. each salt and pepper. Drop ribs into bag and shake to coat. Lift ribs out, shaking off excess flour mixture. In a heavy 6-quart pan over medium-high heat, melt butter with olive oil. Working in batches, add ribs in a single layer and turn to brown on all sides, about 5 minutes total per batch. With tongs, transfer ribs to a bowl. Discard all but about 2 T. fat in pan. Reduce heat to medium and add onions and garlic to pan; stir often until onions are limp, about 6 minutes. Stir in wine, mustard, and apricots, then return short ribs to pan. Cover and bring to a simmer, then reduce heat to maintain a low simmer and cook, turning ribs once or twice to submerge meat, until very tender when pierced, 2 to 2 1/2 hours. With tongs or a slotted spoon, transfer short ribs to individual wide, shallow bowls or a serving bowl. Skim off and discard any fat from pan juices. Boil juices over high heat until reduced to about 3 C. s. Season to taste with more salt and pepper. Pour juices over ribs.

 

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