Justbec
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Low Fat/Low Carb/Low Cholesterol Recipes - Beef
3 Alarm Chili
makes 4 servings)
1 pound (480 g) top sirloin, coarsely ground
1 medium white onion, 6 ounces (180 g), chopped
1 large clove garlic, minced
1 medium red bell pepper, 6 ounces (180 g), seeded and chopped
3 tablespoons (45 ml) good-quality chili powder
1/2 tablespoon (7.5 ml) ground cumin
1 teaspoon (5 ml) crushed dried oregano
1 14 1/2-ounce (435 g) no salt added crushed tomatoes
1/2 cup (120 ml) low-sodium canned beef broth
Topping
1/2 cup (115 g) plain nonfat yogurt
2 tablespoons (30 ml) minced fresh cilantro
1 teaspoon (5 ml) good-quality chili powder
1/8 teaspoon (0.6 ml) cayenne pepper
Put the ground sirloin in a Dutch oven or large saucepan over medium heat. Cook, stirring, until beef is no longer pink. Drain off any fat or juices.
Measure 2 tablespoons of the onion; set aside. Put remaining onion, garlic, and bell pepper into the pot and cook, stirring, for 5 minutes. Stir in chili powder, cumin, oregano, tomatoes with their liquid, and beef broth.
Lower heat to simmer and cook, covered, until meat and vegetables are tender, about 35 to 45 minutes.
Meanwhile, finely mince the reserved onion. Place in a small bowl and stir in remaining topping ingredients. Set aside.
When chili is done, ladle into bowl and offer topping to spoon onto each serving.
Per serving: 252 calories (26% calories from fat), 31 g protein, 8 g total fat (3.0 g saturated fat), 17 g carbohydrate, 4 g dietary fiber, 75 mg cholesterol, 147 mg sodium
Diabetic exchanges: 3 1/2 lean protein, 1 carbohydrate (3 vegetable)
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11/15/2007, 7:07 am
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Justbec
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Re: Low Fat/Low Carb/Low Cholesterol Recipes - Beef
Beef Medallions with Shiitake Mushroom Sauce (makes 2 servings)
1/2 tablespoon (7.5 ml) olive oil
2 shallots, minced
1 large garlic clove, thinly sliced
2 beef medallions, about 4 ounces (120 g) each, trimmed of all fat
4 ounces (120 g) shiitake mushrooms, stems removed
1/4 cup (60 ml) dry red wine
1/2 cup (120 ml) low-sodium canned beef broth
1/2 teaspoon (2.5 ml) crushed dried thyme
In a heavy cast-iron or nonstick skillet, heat olive oil over medium-high heat. Add the shallots, garlic, and steaks. Cook steaks 2 1/2 to 3 minutes per side, turning once, for medium-rare. Transfer steaks to a carving board and keep warm.
Add the mushrooms to the skillet, raise heat to high, and sauté for 2 minutes per side. Transfer mushrooms to a small bowl.
Discard fat from skillet. Add wine to the skillet and stir to deglaze the pan, loosening any browned bits. Add beef broth and thyme. Cook, stirring, until reduced by half. Return mushrooms to skillet.
Thinly slice steaks on the diagonal. Pour any steak juices into the sauce. Arrange steaks on heated serving plates and spoon mushrooms sauce over the meat. Serve hot.
Per serving: 260 calories (41% calories from fat), 27 g protein, 12 g total fat (3.6 g saturated fat), 6 g carbohydrates, 1 g dietary fiber, 71 g cholesterol, 75 mg sodium
Diabetic exchanges: 3 lean protein, 1/2 carbohydrate (1 vegetable), 1/2 fat
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11/15/2007, 7:08 am
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Justbec
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Re: Low Fat/Low Carb/Low Cholesterol Recipes - Beef
Grilled Steak Fajitas
(makes 12 servings)
Marinade:
4 cloves garlic, minced
2 tablespoons (30 ml) fresh lime juice
1 tablespoon (15 ml) Worcestershire sauce
2 tablespoons (30 ml) ground cumin
1 teaspoon (5 ml) chili powder
Ingredients:
2 pounds (960 g) sirloin steak, trimmed of all fat
olive oil cooking spray
3 bell peppers, 1 pound (480 g) total -- 1 red, 1 yellow, and 1 green, seeded and cut into thin strips
1 large red onion, 12 ounces (360 g), thinly sliced
3 cloves garlic, minced
12 7-inch (17.5 cm) fat-free flour tortillas, warmed according to package directions
Combine the ingredients for the marinade in a shallow dish. Place the steak in the marinade, cover, and refrigerate overnight or for at least 6 hours, turning steak twice.
Start the grill or preheat the broiler.
Remove the steak from the marinade and grill or broil for 2 to 4 minutes per side for medium-rare. Transfer steaks to a carving board and let stand for 10 minutes.
While steak is standing, lightly coat a nonstick skillet with cooking spray and place over medium-high heat. Add the peppers, onion, and garlic, stirring until vegetables are softened, about 5 minutes.
Slice the steak very thin across the grain. Arrange the steak slices and pepper-onion mixture on a large heated serving platter, with rolled up warm tortillas alongside.
Serve immediately with Black Bean and Corn
Relish (see recipe reference).
Per serving: 228 calories (13% calories from fat), 20 g protein, 3 g total fat (1.4 g saturated fat), 29 g carbohydrate, 2 g dietary fiber, 46 mg cholesterol, 383 mg sodium
Diabetic exchanges: 2 very lean meat, 1 1/2 carbohydrate (1 1/2 bread/starch), 1 vegetable
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11/15/2007, 7:09 am
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Justbec
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Re: Low Fat/Low Carb/Low Cholesterol Recipes - Beef
Crockpot Recipe!
Savory Pot Roast with Vegetables
(makes 6 servings with beef leftovers)
1 3 pound (1.44 kg) boneless beef chuck roast, tied and trimmed of all fat
freshly ground pepper to taste
olive oil cooking spray
3 large carrots, peeled and cut into sticks about 1 inch (2.5 cm) wide and 2 inches (5 cm) long
3 large ribs celery, cut into pieces 2 inches (5 cm) long
1 large yellow onion, peeled and cut into 12 equal pieces
3 large cloves garlic, thinly sliced
1 cup (240 ml) dry red wine or fat-free, no-salt-added canned beef broth
1/3 cup (74 g) low-sodium tomato paste
1 1/2 tablespoons (23 g) Dijon mustard
1/2 teaspoon (2.5 ml) crushed dried thyme
2 large bay leaves
salt (optional)
1 1/2 tablespoons (23 g) cornstarch, mixed with 2 tablespoons (30 ml) water
Rinse roast and pat dry with paper towels. Sprinkle both sides with pepper.
Lightly coat a heavy skillet with cooking spray and place over medium-high heat. Add roast and sear until well browned on all sides, about 8 minutes total cooking time.
In a 4-quart (4 l) or larger crockery slow-cooker, combine carrots, celery, onion, and garlic. Place browned roast on top of the vegetables.
In a large mixing cup, combine wine, tomato paste, Dijon mustard, thyme, and bay leaves. Pour over roast and vegetables. Cover and cook until roast is very tender when pierced with a fork, about 8 to 9 hours on LOW or 4 to 5 hours on HIGH.
When beef is done, transfer the roast to a heated serving platter.
If cooking on LOW, turn the slow-cooker on HIGH. Skim any fat from the surface of the sauce. Add salt (if using). Pour the blended cornstarch mixture into the cooker and cook, stirring often, until sauce is bubbling, 10 to 15 minutes.
Using a slotted spoon, remove vegetables from sauce and arrange around the roast. Transfer sauce to a gravy boat to pass alongside.
To serve, carve the beef against the grain into thin slices. Serve at once.
Per serving (4 ounces {120 g} beef plus 1/6 of the vegetables and 3 tablespoons {45 ml} of the sauce): 315 calories (26% calories from fat), 41 g protein, 10 g total fat (3.3 g saturated fat), 15 g carbohydrates, 3 g dietary fiber, 119 mg cholesterol, 220 mg sodium
Diabetic exchanges: 4 lean protein, 1 carbohydrate (vegetable)
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11/15/2007, 7:11 am
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Justbec
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Re: Low Fat/Low Carb/Low Cholesterol Recipes - Beef
Crockpot Recipe!
Shredded Beef Sandwiches
Makes: 8 servings. Prep: 10 minutes.
Cook: on high, heat for 5 hours, 15 minutes or on low for 9 to 10 hours.
Ingredients
1 cup beef broth
1 jar (8 to 8.5 ounces) hoisin sauce
1/4 cup white vinegar
2 teaspoons Chinese five-spice powder
2 teaspoons garlic powder
2 ribs celery, cut into 2-inch-long thin strips (matchsticks)
2 large carrots, cut into 2-inch-long thin strips (matchsticks)
1 thin-cut beef brisket (2 pounds), well trimmed of excess fat
1/2 teaspoon salt
1/4 teaspoon black pepper
1 head bok choy, trimmed and shredded
8 soft sandwich buns or 16 6-inch flour tortillas
Directions
1. Whisk beef broth, hoisin sauce, 1/2 cup water, vinegar, five-spice powder and garlic powder in a small bowl. Place celery and carrot strips in the bottom of a 6-quart slow cooker. Add the brisket (slicing in half to fit, if necessary); season on all sides with salt and pepper. Pour in beef broth mixture.
2. Cover. Cook on high heat for 5 hours or on low heat for 9 to 10 hours.
3. Remove meat from cooking liquid to cutting board. Cool slightly (meat should be very tender).
4. Skim any fat off top of sauce in cooker and discard. If necessary, increase heat to high and add bok choy to slow cooker. Cook 15 minutes.
5. Meanwhile, shred beef with two forks, cutting long pieces in half, if desired. Add back to slow cooker. Stir to coat with sauce and serve with soft sandwich buns or warmed flour tortillas.
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11/16/2007, 6:53 am
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Justbec
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Registered: 06-2006
Location: Paradise Lost
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Re: Low Fat/Low Carb/Low Cholesterol Recipes - Beef
Crockpot Recipe
Asian Beef Stew
Makes: 8 servings at $1.60 each. Prep: 10 minutes. Slow
Cook: on high, heat for 5 1/2 hours.
Ingredients
2 large onions, sliced
2 pounds round steak, sliced for stir-fry (see photo 1, below)
2 ribs celery, sliced 1/4 inch thick
1 cup peeled baby carrots
1 cup orange juice
3 tablespoons soy sauce
2 tablespoons hoisin sauce
11/2 teaspoons Chinese five spice powder
1 teaspoon Asian chili paste
3 tablespoons cornstarch
1 package (10 ounces) frozen peas, thawed
6 cups cooked white rice
Directions
1. In 5- to 5 1/2-quart slow cooker, layer onion, beef, celery and carrots.
2. In bowl, whisk orange juice, 1 cup broth, soy, hoisin, spice powder and chili paste (photo 2). Pour in cooker.
3. Cover slow cooker; cook on high heat for 5 hours.
4. In cup, mix 2 tablespoons broth and cornstarch. Stir into slow cooker; cover and cook another 30 minutes.
5. Stir in thawed peas; heat through, about 5 minutes. Serve over rice.
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11/16/2007, 6:55 am
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Justbec
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Re: Low Fat/Low Carb/Low Cholesterol Recipes - Beef
Beef Skillet Stew
INGREDIENTS
1/2 pound boneless beef top round steak, cut into 1/2 inch cubes
1/3 cup chopped onion
2 cups chopped cabbage
2 medium carrots, chopped
1 medium potatoes, cut into 1/2 inch chunks
3/4 cup water
1/3 cup reduced-sodium soy sauce
2 tablespoons sugar
1/2 teaspoon cornstarch
1 teaspoon cold water
DIRECTIONS
In a large nonstick skillet coated with nonstick cooking spray, brown steak with onion. Stir in the cabbage, carrots, potato, water, soy sauce and sugar; bring to a boil. Reduce heat; cover and simmer for 25 minutes or until carrots and potato are tender.
In a small bowl, combine cornstarch and cold water until smooth; stir into beef mixture. Bring to a boil; cook and stir for 1-2 minutes or until thickened.
Nutritional Analysis:
1-1/2 cups equals 371 calories, 4 g fat (1 g saturated fat), 64 mg cholesterol, 1,689 mg sodium, 51 g carbohydrate, 6 g fiber, 32 g protein.
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12/10/2007, 9:05 am
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Justbec
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Registered: 06-2006
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Re: Low Fat/Low Carb/Low Cholesterol Recipes - Beef
Beef Stroganoff with Portobello Mushrooms
Ingredients:
2 teaspoons plus 1 tablespoon canola oil, divided
1 pound flank steak, trimmed
4 large portobello mushrooms, stemmed, halved and thinly sliced
1 large onion, sliced
3/4 teaspoon dried thyme leaves
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
3 tablespoons all purpose flour
1 14-ounce can reduced sodium beef broth
2 tablespoons cognac or brandy
1 tablespoon red wine vinegar
1/2 cup reduced fat sour cream
4 tablespoons chopped fresh chives or parsely, divided
Directions:
1. Heat 2 teaspoons oil in a large skillet over high heat until shimmering but not smoking. Add steak and cook until browned on both sides, 3 to 4 minutes per side. (the meat will be rare, but will continue to cook as it rests). Transfer to a cutting board and let rest 5 minutes. Cut lengthwise into 2 long pieces then crosswise, across the grain, into 1/4 inch thick slices.
2. Heat the remaining 1 tablespoon oil in the skillet over medium heat. Add mushrooms, onion, thyme, salt and pepper and cook, 8 to 12 minutes. Sprinkle flour over the vegetables; stir to coat. Stir in broth, cognac (or brandy) and vinegar and bring to a boil, stirring often. Reduce heat to a simmer, and continue cooking, stirring often, until the mixture is thickened, about 3 minutes. Stir in sour cream, chives (or parsley), the lsiced steak and any accumulated juices. Bring to a simmer and cook, stirring until heated through, 1 to 2 minutes.
Servings: 4 - 1 1/2 cups each
Nutritional Info per serving:
329 calories
16 g fat
56 mg cholesterol
14 g carbohydrate
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12/26/2007, 11:16 am
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