Home » Posts filed under Beef
- 1 lb lean beef (top round), cubed
- 2 tsp vegetable oil
- 3/4 Tbsp onion, finely chopped
- 1 lb mushrooms, sliced
- 1/4 tsp salt
- to taste pepper
- 1/4 tsp nutmeg
- 1/2 tsp dried basil
- 1/4 C white wine
- 1 C plain lowfat yogurt
- 6 C macaroni, cooked in unsalted water
- Cut beef into 1-inch cubes.
- Heat 1 teaspoon oil in nonstick skillet. Sauté onion for 2 minutes.
- Add beef and sauté for 5 minutes more.Turn to brown evenly. Remove from pan and keep hot.
- Add remaining oil to pan and sauté mushrooms.
- Add beef and onions to pan with seasonings.
- Add wine and yogurt, and gently stir in.Heat, but do not boil.*
- Serve with macaroni.
- 1 lb top round beef
- 1 Tbsp paprika
- 11/2 tsp oregano
- 1/2 tsp chili powder
- 1/4 tsp garlic powder
- 1/4 tsp black pepper
- 1/8 tsp red pepper
- 1/8 tsp dry mustard
- 8 red-skinned potatoes, halved
- 3 C onion, finely chopped
- 2 C beef broth
- 2 cloves large garlic, minced
- 2 large carrots, peeled, cut into very thin, 21/2-inch strips
- 2 bunch (1/2 lb) mustard greens, kale, or turnip greens, stems removed,coarsely torn as needed nonstick cooking spray
- Partially freeze beef. Thinly slice across grain into long strips 1/8-inch thick and 3 inches wide.
- Combine paprika, oregano, chili powder, garlic powder, black pepper, red pepper, and dry mustard. Coat strips of meat with spice mixture.
- Spray large, heavy skillet with nonstick coating. Preheat pan over high heat. Add meat and cook, stirring, for 5 minutes. Then add potatoes, onion, broth, and garlic, and cook covered over medium heat for 20 minutes. Stir in carrots, lay greens over top, and cook covered until carrots are tender, about 15 minutes.
- Serve in large serving bowl with crusty bread for dunking.
Each serving provides:
- Calories: 340
- Total fat: 5 g
- Saturated fat: 2 g
- Cholesterol: 64 mg
- Sodium: 109 mg
- Total fiber: 8 g
- Protein: 30 g
- Carbohydrates: 45 g
- Potassium: 1,278 mg
- 2 lb lean beef stew meat, trimmed of
- fat, cut in 1-inch cubes
- 3 Tbsp vegetable oil
- 2 C water
- 2 tsp garlic, minced
- 1 large onion, finely chopped
- 1 Tbsp flour
- 2 tsp chili powder
- 1 green pepper, chopped
- 2 lb (or 3 C) tomatoes, chopped
- 1 Tbsp oregano
- 1 tsp cumin
- 2 C canned kidney beans
- Brown meat in large skillet with half of vegetable oil. Add water.Simmer covered for 1 hour until meat is tender.
- Heat remaining vegetable oil in second skillet. Add garlic and onion, and cook over low heat until onion is softened.
- Add flour and cook for 2 minutes.
- Add garlic-onion-flour mixture to cooked meat. Then add remaining ingredients to meat mixture.
- Simmer for 1/2 hour.
Each serving provides:
- Calories: 284
- Total fat: 10 g
- Saturated fat: 2 g
- Cholesterol: 76 mg
- Sodium: 162 mg
- Total fiber: 4 g
- Protein: 33 g
- Carbohydrates: 16 g
- Potassium: 769 mg
- 1 1/4 lb lean beef stew meat, trimmed of
- fat, cut in 1-inch pieces
- 1 Tbsp 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 Tbsp 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 cup of liquid.
- Return to skillet with crushed gingersnaps.Cook and stir until thickened and mixture boils. Pour over meat and vegetables, and serve.
Each serving provides:
- Calories: 218
- Total fat: 7 g
- Saturated fat: 2 g
- Cholesterol: 60 mg
- Sodium: 323 mg
- Total fiber: 2 g
- Protein: 24 g
- Carbohydrates: 14 g
- Potassium: 509 mg
