Kristen's Recipes

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

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

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

Calories: 361
Fat: 10.6g
Fiber: 2.5g

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

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

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

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

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

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

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

from Cooking Light, September 2003

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

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

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

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

Yield: 12 servings
Serving Size: 1 cup

Calories: 262
Fat: 11g
Fiber: 1.1g

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

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

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

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

Calories: 284
Fat: 11g
Fiber: 1g