Archive for Beef

Orange Beef (or tofu)

Source: Double Delicious by Jessica Seinfeld

A tasty dish, I listed my tip within the directions.

Prep: 20 minutes
Total: 20 minutes
Serves: 4

INGREDIENTS
1 1/2 pounds lean beef cut into cubes OR 1 package firm tofu, drained and cut into 1/2-inch cubes
1/2 cup cornstarch, plus 1 tsp
1/2 tsp pepper
2 Tbsp canola oil
2 Tbsp reduced-sodium soy sauce
1/2 cup 100% orange juice
Zest of 1 orange
1/4 cup warm water
1/2 cup sweet potato puree
1 Tbsp light brown sugar
1 tsp freshly grated ginger
1 tsp hot chili paste (if not using sub in 2 gloves garlic)
2 medium carrots, sliced (about 1.5 cups)
1 cups broccoli florets
1 Tbsp canola oil
1/4 cup chopped scallions (optional)

DIRECTIONS
Coat the beef or tofu with 1/4 cup of the cornstarch and the pepper in a large bowl. Heat the 2 tablespoons of canola oil on high heat in a wok or saute pan and then carefully add the cubed beef or tofu. Cook until golden brown and crispy, about 7 to 8 minutes, stirring once or twice. Transfer to paper towels to drain excess fat.

**In separate bowl, combine the soy sauce, orange juice, zest, water, sweet potato puree, brown sugar, ginger, chili paste or garlic, and the remaining cornstarch and mix until smooth.

[**My way for this step – I took a sweet potato, pricked it and put it in the microwave on a single paper towel and microwaved it for 7 minutes. Once cool I cut the potato in half and scooped out the insides into a blender and added the soy sauce, orange juice, zest, water, brown sugar, ginger, chili paste or garlic, and the remaining cornstarch and blended until smooth.]

In a clean saute pan, saute the carrots and borccoli in 1 tablespoon of oil for 1 to 2 minutes. Push the carrots off to the side, add the soy sauce mixture, and bring the sauce to a boil. Then add the beef or tofu to the pan and coat with the sauce. Cook 1 to 2 minutes more, until the sauce thickens. Garnish with scallions and serve immediately.

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Ragu-Stuffed Peppers

Source: Food Network, December 2010

I loved being able to use the leftovers from Fettuccine With Quick Ragu.

INGREDIENTS
4 bell peppers, halved lengthwise, seeds removed
2 tablespoons extra-virgin olive oil
Kosher salt
About 3 cups leftover ragu*
1/2 cup couscous**
3/4 cup golden raisins
3/4 cup grated asiago or fontina cheese
4 teaspoons red wine vinegar
1/2 cup chopped fresh parsley
2 tablespoons tomato paste

*Use leftover ragu from Fettuccine With Quick Ragu
**I used 1/2 cup cooked quinoa

DIRECTIONS
Preheat the oven to 450 degrees F. Toss the bell pepper halves with 1 tablespoon olive oil and 1/2 teaspoon salt in a large microwave-safe bowl. Cover and microwave until the peppers soften, 10 to 12 minutes. I skipped this step.

If using quinoa – take 1/4 cup quinoa and 1/2 cup water. Bring quinoa and water to a boil in a small saucepan. Reduce to a simmer, cover and cook for 10 minutes. Turn off heat and leave the covered saucepan on the burner for an additional 6 minutes. Remove the lid and fluff with fork. Set aside.

Meanwhile, mix the ragu, couscous (or quinoa), raisins, 1/2 cup cheese, 3 teaspoons vinegar, the parsley and 1/4 teaspoon salt in a bowl.

Whisk the remaining 1 tablespoon olive oil and 1 teaspoon vinegar, the tomato paste and 3/4 cup water in the bottom of a large nonreactive baking dish. Carefully transfer the peppers, cut-side up, to the baking dish and fill with the couscous mixture. Sprinkle with the remaining 1/4 cup cheese.

Cover the dish with foil and bake until the peppers are tender and the filling is hot, about 20 minutes. Transfer to plates and drizzle with the cooking liquid from the dish.

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Fettuccine With Quick Ragu

Source: Food Network, December 2010

I love this meal, and the fact that the leftovers can be used in Ragu-Stuffed Peppers. My modification is listed below.

Makes 4 servings

INGREDIENTS
1/2 onion
1 stalk celery, cut into 4 pieces
1 small carrot, cut into 4 pieces
1 clove garlic
1/2 teaspoon chopped fresh rosemary
3 tablespoons extra-virgin olive oil
1 pound ground veal or turkey **
Kosher salt and freshly ground pepper
1 28-ounce can crushed tomatoes
1/2 cup whole milk
12 ounces fettuccine
Freshly grated parmesan cheese, for serving

**I used 1/2 lb ground beef and 1/2 lb hot Italian sausage casings removed.

DIRECTIONS
Pulse the onion, celery, carrot, garlic and rosemary in a food processor until finely chopped.

Heat the olive oil in a large saucepan over medium-high heat. Add the chopped vegetables and cook, stirring, until softened and golden, 3 to 5 minutes. Add the meat, 1 teaspoon salt and 1/2 teaspoon pepper and cook, breaking up the meat with a wooden spoon, until no longer pink, about 3 minutes. Add the tomatoes, milk, 1 cup water and 1/2 teaspoon salt. Bring to a boil, then reduce the heat and simmer until slightly thickened, about 20 minutes.

Meanwhile, bring a large pot of salted water to a boil and cook the fettuccine as the label directs. Drain the pasta, then toss with half of the ragu (about 3 cups). Top with parmesan. Reserve the remaining ragu to make stuffed peppers.

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Makeover Beef Stroganoff

Source: Healthy Cooking Magazine August/September 2009

This was a nice quick and easy dinner that tasted great!

Prep/Total Time: 30 minutes
Yield 6 servings

INGREDIENTS
1/2 cup plus 1 Tbsp all-purpose flour, divided
1/2 tsp pepper divided
1 beef top round steak (1-1.5 lbs) cut into strips
2 Tbsp canola oil
1 cup sliced fresh mushrooms
1 small onion, chopped
1 garlic clove, minced
1 can (14.5 oz) reduced-sodium beef broth
1/2 tsp salt
1 cup (8 oz) reduced fat sour cream
3 cups cooked yolk-free noodles

DIRECTIONS
In a large resealable plastic bag, combine 1/2 cup flour and 1/4 tsp pepper. Add beef, a few pieces at a time and shake to coat.

In a large nonstick skillet over medium-high heat, cook beef in oil in batches until no longer pink. Remove and keep warm. In the same skillet, sauté mushrooms and onion in drippings until tender. Add garlic; cook 1 minute longer.

Combine remaining flour and broth until smooth; whisk into skillet. Bring to a boil; cook and stir for 2 minutes or until thickened. Add the beef, salt and remaining pepper; heat through. Add sour cream; heat through (do not boil). Serve with noodles.

Nutrition Facts: 1 cup beef stroganoff with 1/2 cup noodles = 351 calories, 12g fat (4g saturated fat), 78 mg cholesterol, 393 mg sodium, 25g carbohydrate, 2 g fiber, 33 g protein

Diabetic Exchanges: 3 lean meat, 2 fat, 1-1/2 starch.

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Clean Eating Gyros

Source: Clean Eating Magazine  March/April 2010

Gyros (pronounced year-oh) are Greek sandwiches typically made with cuts of lamb or beef, which are ground, spiced and then molded into large pieces called cones and cooked on a rotisserie.

I think I’d classify this more as a beef kabob. Anyway, whatever its name it was so good. I added some cucumber and feta to the pita, because how can you not have Feta in a Greek dish?!

Serves 4.

INGREDIENTS
1 tbsp fresh oregano leaves, finely chopped, or 1 tsp dried oregano
1/4 tsp ground cumin
1/2 tsp paprika
1/4 tsp ground black-pepper
1 clove garlic, crushed
1 tbsp fresh lemon juice
2 tsp olive oil, divided
1 lb eye round beef steak, trimmed of visible fat and sliced into 4 4-oz lean beef tenderloins
Olive oil cooking spray
1 large red onion, thinly sliced
2 medium sweet peppers (red or green) thinly sliced **I used one green pepper
4 whole-wheat pitas
2 medium tomatoes, coarsely chopped
1 cup Tatziki (recipe below)

DIRECTIONS
In a small bowl, mix together oregano, cumin, paprika, black pepper, garlic, lemon juice and 1 tsp oil. Rub mixture onto steaks, place in zip-top bag and let marinate for 30 minutes or overnight.

Preheat broiler to high (OR USE BBQ). Place steaks on a foil-lined baking sheet misted with cooking spray, or stoneware, and broil for 7 to 10 minutes. When done, remove from oven and let sit for 5 minutes; slice thinly.

Meanwhile, heat remaining 1 tsp oil in a small sauté pan over medium-high heat. Add onion and sweet peppers and cook until soft, about 7 to 10 minutes. Set aside.

To assemble, cut pitas in half, open pocket and palce 2 oz. steak, 1/2 cup sweet pepper-onion mixture and 1/2 cup tomatoes in each pita half. Top each with 2 tbsp Tatziki.

TATZIKI
(Cucumber Yogurt)
Makes 3 cups

2 medium cucumbers, peeled and seeded (I use my processor and sieved out the excess water)
2 cups nonfat plain Greek-style yogurt (I use low-fat non-Greek)
1 clove garlic, smashed
1 tbsp fresh dill, finely minced (I used dried)
1 tbsp fresh mint, finely minced (I skipped)
1/8 tsp sea salt
1/4 tsp pepper
1/4 tsp red wine vinegar (I skipped)

*I added some dried chopped onions and garlic salt, about a pinch each

Mix it all, and refrigerator.

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Steak & Farfalle Pasta w/ Creamy Tomato Sauce

Source: Clean Eating Magazine  January/February 2010

The marinade for the steak was fantastic, and the creamy sauce was rich without all the butter and oils that generally go into creamy sauces.

If you haven’t had a chance yet, you really should check out an issue of Clean Eating.

Serves: 8

INGREDIENTS
5 cloves garlic, finely minced, divided
1/4 cup red wine vinegar
1 tsp Dijon mustard
1/2 tsp cinnamon, ground
1/2 tsp fresh ground black pepper
1 lb lean eye round steak, cubed
16 oz whole-wheat farfalle pasta
Olive oil cooking spray
1 medium yellow onion, finely diced
1 28-oz jar or canned no-salt added crushed tomatoes
1 1/2 tsp Italian seasoning
1 tsp dried basil
8 oz low-fat sour cream
1 green pepper, chopped (my own addition)

DIRECTIONS
Prepare marinade in bowl, whisk together 3 gloves garlic, vinegar, Dijon, cinnamon and pepper. Pour marinade over steak cubes in another container, cover and refrigerate for at least 1 hour. (You can also leave steak to marinate overnight.)

Cook farfalle according to package directions. Drain and set aside.

Drain steak cubes and discard marinade. Heat a large cast-iron or nonstick skillet over high heat for 1 minute. Reduce heat to medium-high, mist with cooking spray and saute steak until browned on each side, about 4 minutes total. Remove steak from pan and set aside.

Mist same pan with cooking spray again, add onion and remaining garlic (and green pepper if using) and saute until brown, about 2 to 3 minutes.  Add tomatoes and reduce heat to medium low.  Add seasoning, basil, and sour cream and combine. Cook for an additional 2 to 3 minutes, then mix in reserved steak and cook for 2 more minutes, until meat and sauce are completely warmed.

Serve 1 cup farfalle with 3/4 cup steak sauce. Garnish with additional sprinkling of Italian seasoning, if desired.

Nutrients per serving, click here.


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Middle Eastern Beef Stew

Source: The Baby’s Table by Brenda Bradshaw

I made this last night and it was hit for all of us. When J was  a baby,  I mashed before giving it to her. I’ve listed my tweaks – enjoy.

INGREDIENTS
2 tbsp olive oil
1/4 onion diced (I used a full one)
1 tsp grated ginger – optional (I used a sprinkle of powder)
1 tsp ground cumin
1/2 medium eggplant, washed, peeled, diced
1 can chickpeas, drained and rinsed
8 cubes stewing beef (I think I had about 24…?)
1 carrot, washed, peeled, diced
2 cups water
1/4 cup chopped fresh parsley (optional)
~ 4 tbsp whole wheat flour (not in original recipe, I added to thicken stew)

DIRECTIONS
In saucepan, heat oil over medium heat; sauté onion and ginger for 5 minutes. Add cumin, eggplant and chickpeas; continue to sauté for another 20 minutes

Add beef, carrot and water; stir. Bring to a boil. Reduce heat and simmer, partially covered, until meat is cooked, 25-30 minutes. Stir occasionally. The consistency should be that of a thick stew. If you feel there is too much liquid, remove the lid for the last 5 to 10 minutes of cooking. (This is where I added flour). Remove from heat add parsley and stir.

Serve.

If pureeing – with a slotted spoon, place beef, veggies, and chickpeas in blender. Set leftover cooking juice aside. Puree and add juices as needed. Yield is about 16-18 cubes.

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