Grilled Sirloin Steak with Chimichurri Sauce
Spiced Shish Kebabs with Horseradish Cream
Sirloin Steak with Portobello Mushrooms
Peppery Beef with Blue Cheese Sauce
Balsamic Braised Beef with Exotic Mushrooms
Mexican Beef and Corn Bread Pie
Bulgur and Ground Beef Casserole
SERVES 8
Perfect for a grand entrance, this roast is flavored with a variety of aromatic ingredients. Serve it on your most decorative platter, and enjoy the applause.
Cooking spray
1 2-pound beef tenderloin
Rub
¼ cup chopped fresh rosemary
¼ cup Dijon mustard
¼ cup bottled white horseradish
2 tablespoons pink peppercorns, crushed, or 2 teaspoons black pepper (coarsely ground preferred)
1 tablespoon onion powder
4 medium garlic cloves, minced
2 teaspoons olive oil
Preheat the oven to 400°F. Lightly spray a heavy roasting pan with cooking spray (no rack needed). Discard the silver skin and all visible fat from the beef.
In a small bowl, stir together the rub ingredients. Coat the beef with the rub. Transfer to the roasting pan.
Bake for 40 minutes to 1 hour 5 minutes, or until the internal temperature of the beef registers 5 to 10 degrees below the desired doneness when tested with a meat thermometer. Transfer the beef to a carving board. Cover with aluminum foil. Let stand for 10 to 15 minutes to continue cooking and allow the beef to firm up a bit before thinly slicing.
COOK’S TIP on Meat Thermometers
The best way to know when meat and poultry are properly cooked is to use a meat thermometer to gauge the internal temperature. Insert the thermometer into the thickest part of the meat, making sure it doesn’t touch bone or gristle. The regular type of meat thermometer stays in the meat during the cooking process. The popular instant-read thermometer cannot withstand the constant heat of the oven, however, so insert it when you think the food is done.
COOK’S TIP on Peppercorns
Peppercorns are berries produced on the vines of pepper plants. Depending on when they are picked, the berries vary quite a bit in flavor. The green peppercorn is mild and fresh tasting. The common black peppercorn is pungent, yet slightly sweet. For a mild-flavored pepper, try the white peppercorn. Pink peppercorns add a flavorful touch (similar to that of black pepper) to sauces and other dishes. They aren’t true peppercorns; they are the dried berries of a rose-family plant traditionally cultivated in Madagascar.
PER SERVING
Calories 194
Total Fat 8.5 g
Saturated Fat 2.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 3.5 g
Cholesterol 67 mg
Sodium 228 mg
Carbohydrates 4 g
Fiber 1 g
Sugar 2 g
Protein 25 g
DIETARY EXCHANGES:
3 Lean Meat
SERVES 4
Fire up the grill for this teriyaki-inspired steak, which is topped with toasted sesame seeds and accompanied by plump sugar snap peas tossed with sesame oil.
Marinade
2 tablespoons soy sauce (lowest sodium available)
1 tablespoon dry sherry or white wine vinegar
2 medium garlic cloves, minced
1 teaspoon peeled grated gingerroot or ¼ teaspoon ground ginger
1 teaspoon light brown sugar
1 teaspoon toasted sesame oil
1 1-pound boneless sirloin steak
Cooking spray
1 tablespoon sesame seeds
6 ounces fresh sugar snap peas, trimmed
¼ cup water
½ teaspoon toasted sesame oil
In a large resealable plastic bag, combine the marinade ingredients.
Discard all visible fat from the steak. Cut into 4 pieces. Add to the marinade. Seal the bag and turn to coat. Refrigerate for 15 minutes to 8 hours, turning occasionally.
Lightly spray the grill rack with cooking spray. Preheat the grill on medium high.
Meanwhile, put the sesame seeds in a single layer in a small skillet. Dry-roast over medium heat for 2 to 3 minutes, or until golden brown, stirring frequently. Transfer to a small bowl. Set aside.
Remove the steak pieces from the bag, discarding the marinade. Grill for 4 to 7 minutes on each side, or until the desired doneness. Transfer to a plate. Slice if desired. Cover with aluminum foil to keep warm.
Put the peas and water in a medium microwaveable bowl. Cover and microwave on 100 percent power (high) for 1 minute, or until the peas are tender-crisp. Drain well in a colander. Return to the bowl.
Stir in the sesame oil to coat.
To serve, spoon the peas onto four plates. Place the steak on the peas. Sprinkle with the sesame seeds.
COOK’S TIP on Gingerroot
If the produce section of your grocery store has only large pieces of gingerroot, it is appropriate to break off what you need. Use a spoon, knife, or vegetable peeler to remove the skin before grating, slicing, or finely chopping the flesh.
PER SERVING
Calories 190
Total Fat 6.5 g
Saturated Fat 2.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 2.5 g
Cholesterol 46 mg
Sodium 252 mg
Carbohydrates 4 g
Fiber 1 g
Sugar 2 g
Protein 26 g
DIETARY EXCHANGES:
3 Lean Meat
SERVES 4
A modified version of chimichurri (chihm-ee-CHOOR-ee), a savory fresh parsley sauce that’s very popular in Argentina, tops sizzling sirloin steak.
Chimichurri Sauce
1 cup fresh parsley, loosely packed
2 tablespoons red wine vinegar
2 tablespoons fresh orange juice
1 teaspoon light brown sugar
1 teaspoon olive oil
1 medium garlic clove
Cooking spray
1 teaspoon dried thyme, crumbled
1 teaspoon dried oregano, crumbled
½ teaspoon black pepper
¼ teaspoon salt
1 1-pound sirloin steak
In a food processor or blender, process the sauce ingredients for 20 to 30 seconds, or until the parsley is finely chopped. Pour the mixture into an airtight container and refrigerate until ready to use.
Lightly spray the grill rack with cooking spray. Preheat the grill on medium high.
In a small bowl, stir together the thyme, oregano, pepper, and salt.
Discard all visible fat from the steak. Cut into 4 pieces. Sprinkle the thyme mixture over both sides of the steak. Using your fingers or a spoon, gently press the mixture into the steak so it will adhere.
Grill for 3 to 5 minutes on each side, or until the desired doneness.
To serve, spoon 2 tablespoons sauce over each serving.
COOK’S TIP on Healthy Steak Cuts
Steak on a cholesterol-lowering diet? Sure. Just select the cut of meat carefully and trim away all visible fat. Besides sirloin steak, wise beef choices include tenderloin, flank, eye of round, and round steak.
PER SERVING
Calories 172
Total Fat 6.0 g
Saturated Fat 2.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.5 g
Cholesterol 46 mg
Sodium 205 mg
Carbohydrates 4 g
Fiber 1 g
Sugar 2 g
Protein 25 g
DIETARY EXCHANGES:
3 Lean Meat
SERVES 4
These attractive kebabs combine the earthiness of chili powder with the bite of a creamy horseradish sauce.
1 pound boneless top sirloin steak
2 teaspoons chili powder
2 teaspoons dried oregano, crumbled
1 teaspoon ground cumin
¾ teaspoon garlic powder
1 large red onion
1 medium yellow bell pepper
Cooking spray
Horseradish Cream
⅓ cup fat-free sour cream
2 tablespoons light mayonnaise
1 tablespoon bottled white horseradish
½ teaspoon garlic powder
Chili powder to taste
16 cherry tomatoes
Discard all visible fat from the steak. Cut into 16 cubes. Put the cubes in a shallow casserole dish. Sprinkle with the 2 teaspoons chili powder, oregano, cumin, and ¾ teaspoon garlic powder. Toss gently to coat. Cover and refrigerate for 15 minutes.
Meanwhile, quarter the onion and separate the layers so there are at least 16 pieces. Cut the bell pepper into 16 pieces.
Preheat the broiler. Lightly spray a broiler pan and rack with cooking spray.
In a small serving bowl, stir together all the horseradish cream ingredients except the chili powder. Sprinkle the chili powder on top. Set aside.
Thread the vegetables and steak onto four long metal skewers as follows, repeating until all are used: onion, bell pepper, tomato, and steak. Put the kebabs on the broiler rack.
Broil about 4 inches from the heat for 4 minutes. Turn over and broil for 3 minutes, or until the desired doneness. Serve with the horseradish cream.
PER SERVING
Calories 241
Total Fat 8.0 g
Saturated Fat 2.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.0 g
Cholesterol 52 mg
Sodium 159 mg
Carbohydrates 15 g
Fiber 3 g
Sugar 6 g
Protein 27 g
DIETARY EXCHANGES:
1 Other Carbohydrate
3 Lean Meat
SERVES 4
This combination of peppery sirloin and meaty portobellos is made to match up with robust mashed potatoes, perhaps flavored with garlic and horseradish.
1 1-pound boneless sirloin steak
1 teaspoon dried thyme, crumbled
½ teaspoon pepper (coarsely ground preferred)
8 ounces portobello mushrooms, cut into 1-inch squares
1 large red onion, sliced
½ cup fat-free, no-salt-added beef broth
1 tablespoon Dijon mustard
1 tablespoon Worcestershire sauce (lowest sodium available)
2 tablespoons brandy (optional)
Discard all visible fat from the steak. Cut into 4 pieces. Sprinkle both sides with the thyme and pepper.
Heat a large nonstick skillet over medium-high heat. Cook the steak for 4 to 6 minutes on each side, or to the desired doneness. Transfer to a platter and cover with aluminum foil to keep warm.
In the same skillet, cook the mushrooms and onion over medium-high heat for 1 to 2 minutes, or until the onion is tender-crisp, stirring occasionally.
Stir in the remaining ingredients. Cook for 5 to 6 minutes, or until the mushrooms are tender and the liquid is reduced by half, stirring occasionally. Spoon over the steak.
PER SERVING
Calories 184
Total Fat 5.0 g
Saturated Fat 2.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 2.0 g
Cholesterol 46 mg
Sodium 153 mg
Carbohydrates 8 g
Fiber 2 g
Sugar 3 g
Protein 27 g
DIETARY EXCHANGES:
1 Vegetable
3 Lean Meat
SERVES 6
This simple marinade is a favorite among steak lovers.
Marinade
½ cup dry red wine (regular or nonalcoholic) or fat-free, no-salt-added beef broth
3 tablespoons tarragon vinegar or wine vinegar
3 tablespoons finely snipped fresh parsley
1 tablespoon chopped fresh oregano or 1 teaspoon dried, crumbled
1 tablespoon chopped fresh tarragon or 1 teaspoon dried, crumbled
3 medium garlic cloves, crushed
1 teaspoon olive oil
1 bay leaf
½ teaspoon pepper
1 1- to 1½-pound flank steak
Cooking spray
Pepper to taste
In a large resealable plastic bag, combine the marinade ingredients.
Discard the silver skin and all visible fat from the steak. Put the steak in the bag. Seal and turn to coat. Refrigerate for at least 8 hours, turning occasionally.
Preheat the broiler. Lightly spray a broiler pan and rack with cooking spray.
Remove the steak from the bag, discarding the marinade. Sprinkle the steak with pepper. Transfer to the broiler rack.
Broil the meat 4 to 6 inches from the heat for 3 to 7 minutes on each side, or to the desired doneness (3 to 5 minutes for medium rare, 4 to 7 for medium). Cut diagonally across the grain into very thin slices.
PER SERVING
Calories 131
Total Fat 5.5 g
Saturated Fat 2.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 2.0 g
Cholesterol 37 mg
Sodium 38 mg
Carbohydrates 0 g
Fiber 0 g
Sugar 0 g
Protein 19 g
DIETARY EXCHANGES:
2½ Lean Meat
SERVES 4
A little blue cheese has a big impact on the rich-tasting sauce in this recipe.
Cooking spray
12 ounces flank steak
2 teaspoons pepper (coarsely ground preferred)
Sauce
1 tablespoon light tub margarine
1 medium garlic clove, minced
1 tablespoon all-purpose flour
⅔ cup fat-free milk
2 tablespoons crumbled blue cheese
2 tablespoons finely chopped green onions
1 tablespoon dry white wine (regular or nonalcoholic) (optional)
Preheat the broiler. Lightly spray a broiler pan and rack with cooking spray.
Discard the silver skin and all visible fat from the steak. Make three widely spaced, shallow Xs on one side of the steak. Rub that side with half the pepper. Make three Xs on the other side. Rub that side with the remaining pepper. Transfer to the broiler rack.
Broil the steak about 4 inches from the heat for 5 minutes. Turn over and broil for 3 to 5 minutes, or until the desired doneness. Transfer to a cutting board and let stand for 5 minutes. Cut diagonally across the grain into very thin slices.
Meanwhile, in a small saucepan, heat the margarine over medium heat. Cook the garlic for 1 minute.
Whisk in the flour. Whisk in the milk all at once. Cook for 5 minutes, or until thickened and bubbly, whisking constantly. Cook for 1 minute more, whisking constantly. Remove from the heat.
Stir in the blue cheese, green onions, and wine. Serve over the steak.
COOK’S TIP on Silver Skin
A thin, tough membrane found on flank steak and tenderloin, silver skin should be discarded before you cook the meat. If left on, silver skin tends to make the meat curl.
PER SERVING
Calories 169
Total Fat 7.5 g
Saturated Fat 3.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 3.0 g
Cholesterol 37 mg
Sodium 134 mg
Carbohydrates 5 g
Fiber 1 g
Sugar 2 g
Protein 20 g
DIETARY EXCHANGES:
2½ Lean Meat
SERVES 4
If you like tender pot roast with vegetables, you will love these roll-ups. They are seasoned with fresh rosemary and braised in a pan gravy enhanced with Dijon mustard. Serve over mashed potatoes or with a baked sweet potato.
8 thin boneless eye-of-round steaks (about 2 ounces each)
2 medium ribs of celery, halved crosswise
2 medium carrots, halved crosswise
4 medium green onions, halved crosswise
1 tablespoon chopped fresh rosemary or 1 teaspoon dried, crushed
¼ teaspoon pepper
1 teaspoon olive oil
1 cup fat-free, no-salt-added beef broth
⅓ cup water
1½ tablespoons all-purpose flour
1 tablespoon Dijon mustard
Discard all visible fat from the steaks. Put on a sturdy flat surface. Cover the steaks with plastic wrap. Using the smooth side of a meat mallet, lightly flatten the steaks to a thickness of about ¼ inch, being careful not to tear the meat.
Put 2 steaks lengthwise on a cutting board, slightly overlapping the steaks. Place 1 piece of celery, 1 of carrot, and 2 of green onion lengthwise in the center of the overlapping steaks. Starting from a short side, roll up jelly-roll style to enclose the filling. Secure with a wooden toothpick. Repeat with the remaining steaks and vegetables.
Sprinkle with the rosemary and pepper.
In a deep skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the roll-ups for 1 minute on each side (4 minutes total), or until browned.
Pour in the broth. Bring to a simmer. Reduce the heat and simmer, covered, for 45 to 50 minutes, or until the beef and vegetables are tender. Transfer to a plate, leaving the liquid in the skillet. Cover the plate with aluminum foil to keep warm.
In a small bowl, whisk together the water and flour. Whisk into the pan juices.
Whisk in the mustard. Increase the heat to medium-high and cook for 2 to 3 minutes, or until thickened, whisking constantly.
To serve, transfer the roll-ups to four plates. Discard the toothpicks from the roll-ups. Top with the sauce.
COOK’S TIP
If you don’t see thinly sliced eye-of-round steaks in the meat section of your grocery, ask the butcher to cut some for you. You can purchase an eye-of-round roast and cut it yourself if you prefer.
PER SERVING
Calories 194
Total Fat 5.0 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.5 g
Cholesterol 47 mg
Sodium 186 mg
Carbohydrates 9 g
Fiber 3 g
Sugar 3 g
Protein 26 g
DIETARY EXCHANGES:
½ Other Carbohydrate
3 Lean Meat
SERVES 4
Slow braising not only makes the lean meat in this recipe fork-tender but also helps provide savory gravy.
1 1-pound boneless eye-of-round or sirloin steak
1 pound mixed mushrooms, such as shiitake, chanterelle, and morel, cut into ¼-inch slices if large
1 cup fat-free, no-salt-added beef broth
2 tablespoons balsamic vinegar
1 tablespoon chopped fresh rosemary or 1 teaspoon dried, crushed
1 teaspoon onion powder
1 teaspoon garlic powder
1 bay leaf
2 tablespoons all-purpose flour
¼ cup water
Discard all visible fat from the steak. In a large nonstick skillet over medium-high heat, cook the steak for 2 minutes on each side.
Stir in the mushrooms. Cook for 2 to 3 minutes, or until they are slightly tender, stirring occasionally. Stir in the broth, vinegar, rosemary, onion powder, garlic powder, and bay leaf. Bring to a simmer, stirring occasionally. Reduce the heat and simmer, covered, for 45 to 50 minutes, or until the meat is tender.
Put the flour in a small bowl. Add the water, stirring until well combined. Pour into the beef mixture. Increase the heat to medium high and cook for 2 to 3 minutes, or until thickened, stirring occasionally. Remove the bay leaf before serving the dish.
PER SERVING
Calories 191
Total Fat 4.0 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.5 g
Cholesterol 47 mg
Sodium 71 mg
Carbohydrates 9 g
Fiber 1 g
Sugar 4 g
Protein 30 g
DIETARY EXCHANGES:
½ Other Carbohydrate
3 Lean Meat
SERVES 4
Cherry tomatoes stirred in just before serving add a burst of freshness to this Asian-style one-dish meal.
1 pound boneless top round steak
2 cups fat-free, no-salt-added beef broth
1 medium red bell pepper, cut into 1-inch strips
1 medium green bell pepper, cut into 1-inch strips
½ medium onion, cut into 1-inch strips
2 tablespoons soy sauce (lowest sodium available)
1 teaspoon toasted sesame oil
¼ teaspoon crushed red pepper flakes (optional)
1 cup uncooked quick-cooking brown rice
1 cup cherry tomatoes, whole or halved
Discard all visible fat from the steak. Cut into thin strips.
Put the strips along with the broth, bell peppers, onion, soy sauce, sesame oil, and red pepper flakes in a 3½- to 4-quart slow cooker. Stir. Cover and cook on high for 2 to 3 hours or on low for 6 to 8 hours. Five minutes before the end of the cooking time if cooking on high or 15 minutes before if cooking on low, stir in the rice.
Just before serving, stir in the cherry tomatoes.
COOK’S TIP
To halve or not to halve—that is the question when cooking with cherry tomatoes. If left whole, they provide more intense flavor when you bite into them. If halved, they tend to soak up the flavors from the sauces, dressings, and marinades they are in.
PER SERVING
Calories 279
Total Fat 6.0 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 2.0 g
Cholesterol 64 mg
Sodium 300 mg
Carbohydrates 25 g
Fiber 3 g
Sugar 5 g
Protein 30 g
DIETARY EXCHANGES:
1 Starch
2 Vegetable
3 Lean Meat
SERVES 6
Every cook has a favorite chili recipe—we think this one will be yours. Like many other soups and stews, it tastes best when made in advance, allowing the flavors to blend.
Cooking spray
1 pound extra-lean ground beef
2 large onions, chopped
2 8-ounce cans no-salt-added tomato sauce
1½ cups water
2 to 4 medium garlic cloves, minced
2 15-ounce cans no-salt-added pinto beans, rinsed and drained
3 tablespoons chili powder
1 or 2 fresh jalapeño peppers, seeds and ribs discarded, chopped (optional)
1 tablespoon chopped fresh oregano or 1 teaspoon dried, crumbled
1 teaspoon ground cumin
½ teaspoon salt
⅛ teaspoon cayenne, or to taste
Pepper to taste
2 tablespoons cornstarch
¼ cup water
Lightly spray a large, heavy saucepan or Dutch oven with cooking spray. Cook the beef over medium-high heat for 4 to 5 minutes, or until no longer pink, stirring occasionally to turn and break up the beef. Drain well in a colander. Wipe the pan with paper towels. Lightly spray the pan with cooking spray. Return it to the heat.
Cook the onions over medium-high heat for 3 to 4 minutes, or until soft, stirring frequently.
Stir in the beef, tomato sauce, 1½ cups water, and garlic. Reduce the heat and simmer, partially covered, for 20 minutes.
Stir in the beans, chili powder, jalapeños, oregano, cumin, salt, cayenne, and pepper. Simmer, partially covered, for 30 minutes.
Put the cornstarch in a cup. Add the water, stirring to dissolve. Stir into the chili mixture. Cook for 3 to 4 minutes, or until the desired consistency.
PER SERVING
Calories 301
Total Fat 4.5 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.5 g
Cholesterol 42 mg
Sodium 304 mg
Carbohydrates 39 g
Fiber 9 g
Sugar 12 g
Protein 26 g
DIETARY EXCHANGES:
1½ Starch
3 Vegetable
3 Very Lean Meat
SERVES 6
The ingredients in this recipe may seem like those for chili, but true to its name, this ragout is a rich-tasting, well-seasoned stew. For economy in cost but not in taste, prepare whole-wheat spaghetti or yolk-free noodles to make a bed for the ragout, thus stretching the dish to serve more people.
1½ pounds extra-lean ground beef
1 large onion, chopped
2 large tomatoes, chopped
1 8-ounce can no-salt-added tomato sauce
¾ cup dry red wine (regular or nonalcoholic) and ½ cup water, or 1¼ cups water
1 tablespoon fresh oregano or 1 teaspoon dried, crumbled
3 medium garlic cloves, minced
1 teaspoon chili powder, or to taste
1 teaspoon ground cumin
½ teaspoon salt
Pepper to taste
1 red chile pepper, ribs and seeds discarded, chopped (optional)
1 15-ounce can no-salt-added kidney beans, rinsed and drained
1 15-ounce can reduced-sodium great northern beans, rinsed and drained
¼ cup snipped fresh parsley
Heat a Dutch oven over medium-high heat. Cook the beef for 4 to 5 minutes, or until no longer pink, stirring occasionally to turn and break up the beef. Drain well in a colander. Wipe the skillet with paper towels. Return the beef to the skillet.
Stir the onion into the beef. Cook over medium-high heat for about 4 minutes, or until the onion is soft, stirring occasionally.
Stir in the tomatoes, tomato sauce, wine, water, oregano, garlic, chili powder, cumin, salt, pepper, and chile pepper. Bring to a boil. Reduce the heat and simmer, partially covered, for 45 minutes, stirring occasionally.
Stir in the beans. Simmer for 10 to 15 minutes, or until thoroughly heated.
To serve, ladle into six soup bowls. Sprinkle with the parsley.
COOK’S TIP
Sometimes a small change makes a big difference. To see what we mean, substitute 1 cup of fresh pearl onions (about 4 ounces) for the chopped onion in this recipe. Add the raw pearl onions with the wine, water, and other ingredients just after draining the cooked beef.
PER SERVING
Calories 328
Total Fat 6.0 g
Saturated Fat 2.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.5 g
Cholesterol 62 mg
Sodium 369 mg
Carbohydrates 30 g
Fiber 7 g
Sugar 8 g
Protein 34 g
DIETARY EXCHANGES:
1½ Starch
2 Vegetable
3½ Lean Meat
SERVES 6
A grated apple is the surprise ingredient that helps make this meat loaf extra moist. The apricot glaze provides the finishing touch.
Cooking spray
Meat Loaf
1 small onion, grated (about ½ cup)
1 small apple, peeled and grated (about ½ cup)
Whites of 2 large eggs
2 tablespoons snipped fresh parsley
2 tablespoons Worcestershire sauce (lowest sodium available)
2 tablespoons no-salt-added ketchup
2 medium garlic cloves, minced
1 teaspoon dried oregano, crumbled
¼ teaspoon salt
1 pound extra-lean ground beef
½ cup uncooked quick-cooking rolled oats
Glaze
½ cup all-fruit apricot spread
3 tablespoons no-salt-added ketchup
2 tablespoons fresh orange juice
1 tablespoon honey
2 teaspoons cornstarch
½ teaspoon ground ginger
¼ teaspoon red hot-pepper sauce
Preheat the oven to 350°F. Lightly spray a 9 × 5 × 3-inch loaf pan with cooking spray.
In a large bowl, stir together the onion, apple, egg whites, parsley, Worcestershire sauce, ketchup, garlic, oregano, and salt.
Using your hands, work the beef and oats into the onion mixture just until blended. Transfer to the pan and lightly pat into a rectangle slightly smaller than the pan.
Bake for 45 minutes. Remove the meat loaf from the oven and pour off and discard any fat.
Meanwhile, in a small saucepan, whisk together the glaze ingredients. Cook over medium-high heat for 8 to 10 minutes, or until thickened and bubbling, whisking constantly.
Spoon the glaze over the cooked meat loaf.
Bake for 15 minutes, or until the meat loaf reaches an internal temperature of 160°F and is no longer pink in the center. Let stand for 5 to 10 minutes before slicing.
COOK’S TIP
You can easily double this recipe and make two meat loaves. Cook both at the same time, then freeze the extra one to have on hand for a busy day. An interesting side note: Ranking after oatmeal cereal and oatmeal cookies, meat loaf is the third most popular use for oats.
PER SERVING
Calories 231
Total Fat 4.5 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.5 g
Cholesterol 42 mg
Sodium 187 mg
Carbohydrates 30 g
Fiber 2 g
Sugar 19 g
Protein 19 g
DIETARY EXCHANGES:
2 Other Carbohydrate
2½ Lean Meat
SERVES 6
Transform time-consuming classic beef stroganoff into a quick and healthy dinner by using lean ground beef, whole-wheat noodles, and tangy fat-free yogurt.
6 ounces dried whole-wheat or whole-grain noodles
1 pound extra-lean ground beef
8 ounces button mushrooms, sliced
1 medium onion, chopped
1 cup hot water
2 teaspoons sodium-free instant powdered beef bouillon
2 tablespoons Worcestershire sauce (lowest sodium available)
1 tablespoon snipped fresh parsley
2 medium garlic cloves, minced
1 teaspoon dried basil, crumbled
1 teaspoon salt-free all-purpose seasoning blend
¼ teaspoon salt
¼ teaspoon pepper
2 tablespoons cornstarch
¼ cup dry white wine (regular or nonalcoholic)
¾ cup fat-free plain yogurt
Fresh parsley sprigs (optional)
Prepare the noodles using the package directions, omitting the salt and oil. Drain well in a colander. Transfer to a large bowl. Cover and set aside.
Meanwhile, in a Dutch oven or a large nonstick skillet, cook the beef, mushrooms, and onion over medium-high heat for 10 to 12 minutes, or until the beef is browned and the mushrooms and onion are soft, stirring occasionally to turn and break up the beef. Drain well in a colander. Wipe the Dutch oven or skillet with a paper towel. Return the beef mixture to the Dutch oven or skillet.
Pour the hot water into a small bowl. Add the bouillon, stirring until dissolved.
Stir in the Worcestershire sauce, snipped parsley, garlic, basil, seasoning blend, salt, and pepper. Stir into the beef mixture.
Put the cornstarch in the same small bowl. Pour in the wine, whisking until dissolved. Stir into the beef mixture. Bring to a boil over medium-high heat, stirring occasionally. Reduce the heat and simmer for 2 to 3 minutes, or until thickened, stirring frequently.
Gently stir in the yogurt. Heat through, but do not let the mixture come to a boil.
To serve, spoon the beef mixture over the noodles. Garnish with the parsley sprigs.
PER SERVING
Calories 258
Total Fat 4.5 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.5 g
Cholesterol 42 mg
Sodium 194 mg
Carbohydrates 31 g
Fiber 5 g
Sugar 6 g
Protein 24 g
DIETARY EXCHANGES:
2 Starch
2½ Very Lean Meat
SERVES 6
A blend of the Old South and south of the border, this family favorite is a winner.
Meat Mixture
1 pound extra-lean ground beef
1 large onion, chopped
2 large tomatoes, chopped
1 large green bell pepper, chopped
1 10-ounce package frozen whole-kernel corn
1 cup fat-free, low-sodium chicken broth or fat-free, no-salt-added beef broth
1 tablespoon Worcestershire sauce (lowest sodium available)
1 teaspoon ground cumin
1 teaspoon chili powder, or to taste
¼ teaspoon salt
Corn Bread Mixture
1½ cups yellow cornmeal
¼ cup all-purpose flour
2 teaspoons baking powder
1 teaspoon sugar (optional)
¼ teaspoon salt
Whites of 3 large eggs
½ cup fat-free milk
1 tablespoon canola or corn oil
Heat a large nonstick skillet over medium-high heat. Cook the beef for 4 to 5 minutes, or until no longer pink, stirring occasionally to turn and break up the beef. Drain well in a colander. Wipe the skillet with paper towels. Return the beef to the skillet.
Stir the onion into the beef. Cook for 3 minutes, or until the onion is soft, stirring occasionally.
Stir in the remaining meat mixture ingredients. Reduce the heat and simmer for about 20 minutes. Spoon into a 10-inch square baking pan.
In a medium bowl, stir together the cornmeal, flour, baking powder, sugar, and salt.
In a small bowl, whisk together the egg whites, milk, and oil. Pour into the cornmeal mixture. Stir gently, just enough to combine the ingredients thoroughly. Spoon over the meat mixture, spreading gently to cover the surface.
Bake for 30 to 40 minutes, or until the corn bread is golden brown.
PER SERVING
Calories 353
Total Fat 7.5 g
Saturated Fat 2.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 3.0 g
Cholesterol 42 mg
Sodium 446 mg
Carbohydrates 51 g
Fiber 5 g
Sugar 8 g
Protein 25 g
DIETARY EXCHANGES:
3 Starch
1 Vegetable
2½ Lean Meat
SERVES 4
The bulgur adds a crunchy chewiness to this hearty casserole.
Cooking spray
1 pound extra-lean ground beef
2 medium onions, chopped
1 cup uncooked bulgur
4 medium tomatoes, chopped
½ cup finely snipped fresh cilantro or parsley
½ cup canned low-sodium mixed-vegetable juice
2 tablespoons fresh lemon juice
1 tablespoon chopped fresh dillweed or 1 heaping teaspoon dried, crumbled
½ teaspoon salt
¼ plus ⅛ teaspoon garlic powder
¼ teaspoon pepper
Preheat the oven to 350°F.
Lightly spray a Dutch oven with cooking spray. Cook the beef over medium-high heat for 4 to 5 minutes, or until no longer pink, stirring occasionally to turn and break up the beef. Drain well in a colander. Wipe the skillet with paper towels. Return the beef to the skillet.
Stir the onions into the beef. Cook for 3 to 4 minutes, or until the onions are soft, stirring occasionally. Spoon into a 10-inch square or 11 × 9 × 2-inch baking pan or casserole dish.
Stir the remaining ingredients into the beef mixture.
Bake for 15 to 20 minutes, or until thoroughly heated.
PER SERVING
Calories 334
Total Fat 6.5 g
Saturated Fat 2.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 2.5 g
Cholesterol 62 mg
Sodium 411 mg
Carbohydrates 42 g
Fiber 10 g
Sugar 10 g
Protein 31 g
DIETARY EXCHANGES:
2 Starch
2 Vegetable
3 Lean Meat
SERVES 4
Fixing dinner is as easy as 1-2-3! Simplify preparation with an assembly line: Place the bowl with the egg substitute mixture at the left, the plate of crumb mixture in the center, and the baking pan at the right.
Cooking spray
¼ cup egg substitute
2 tablespoons fat-free milk
⅓ cup cornflake crumbs
2 tablespoons cornmeal
½ teaspoon dried marjoram, crumbled
⅛ teaspoon pepper
⅛ teaspoon dry mustard
⅛ teaspoon ground ginger
⅛ teaspoon cayenne
4 boneless pork loin chops (about 4 ounces each), all visible fat discarded
Preheat the oven to 375°F. Using cooking spray, lightly spray a shallow baking pan large enough to hold the pork chops in a single layer.
In a shallow bowl, stir together the egg substitute and milk.
In a shallow dish, such as a pie pan, combine the crumbs, cornmeal, marjoram, pepper, mustard, ginger, and cayenne.
Using tongs, dip the pork in the egg substitute mixture, letting any excess liquid drip off. Coat both sides of the pork with the crumb mixture. Put the pork in the baking pan.
Bake for 15 minutes. Turn over. Bake for 10 minutes, or until tender and no longer pink in the center.
PER SERVING
Calories 213
Total Fat 6.5 g
Saturated Fat 2.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 3.0 g
Cholesterol 65 mg
Sodium 136 mg
Carbohydrates 11 g
Fiber 0 g
Sugar 1 g
Protein 27 g
DIETARY EXCHANGES:
½ Starch
3 Lean Meat
SERVES 4
This easy-to-prepare dish will appeal to “kids” of all ages. What a delicious way to incorporate more fruit into your diet!
4 lean pork chops with bone (about 5 ounces each)
½ teaspoon dried thyme, crumbled
¼ teaspoon garlic powder
Cinnamon-Apple Salsa
8 ounces Granny Smith apples, finely chopped
4 dried plums with orange essence, finely chopped
1 tablespoon firmly packed dark brown sugar
½ teaspoon grated orange zest
2 tablespoons fresh orange juice
¼ teaspoon ground cinnamon
Discard all visible fat from the pork. Sprinkle both sides of the pork with the thyme and garlic powder.
In a large nonstick skillet over medium heat, cook the pork for 5 minutes on each side, or until no longer pink in the center.
Meanwhile, in a medium serving bowl, gently stir the salsa ingredients to combine thoroughly. Serve with the pork.
COOK’S TIP on Cutting Dried Fruit
To prevent your scissors or knife from becoming sticky when you snip or chop dried fruit, lightly spray the utensil with cooking spray or dip it in hot water or sugar before using.
PER SERVING
Calories 213
Total Fat 6.0 g
Saturated Fat 2.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.5 g
Cholesterol 58 mg
Sodium 45 mg
Carbohydrates 18 g
Fiber 2 g
Sugar 13 g
Protein 22 g
DIETARY EXCHANGES:
1 Fruit
3 Lean Meat
SERVES 4
Flavored vinegar and port wine give this dish a dash of elegance.
¾ cup fat-free, low-sodium chicken broth
¼ cup raspberry or balsamic vinegar
2 tablespoons port wine
1 teaspoon olive oil
½ teaspoon pepper (coarsely ground preferred)
½ teaspoon dried oregano, crumbled
1 medium garlic clove, minced
1 pound pork tenderloin
1 teaspoon cornstarch
2 tablespoons water
In a small saucepan, stir together the broth, vinegar, port, oil, pepper, oregano, and garlic. Cook over medium-high heat for 20 minutes, or until reduced to ½ cup.
Meanwhile, discard all visible fat from the pork. Cut the pork into ¼-inch medallions.
Put the cornstarch in a cup. Add the water, stirring to dissolve. Stir into the reduced sauce. Reduce the heat to medium. Cook for 1 minute, or until thickened, stirring constantly. Remove from the heat and cover to keep warm.
Heat a large nonstick skillet over medium-high heat. Cook the pork for 3 to 4 minutes on each side, or until no longer pink in the center. Serve with the sauce.
PER SERVING
Calories 173
Total Fat 5.0 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.5 g
Cholesterol 63 mg
Sodium 61 mg
Carbohydrates 6 g
Fiber 0 g
Sugar 4 g
Protein 23 g
DIETARY EXCHANGES:
½ Other Carbohydrate
3 Lean Meat
SERVES 4 (plus about ½ cup pesto remaining)
The delicious pesto inside these pork pinwheels is a southwestern rendition of an Italian favorite. The recipe makes more pesto than you need for the pork, so try some of the extra with pasta or stir a dollop into vegetable soup for a fresh flavor boost.
Cooking spray
Corn-Cilantro Pesto
1 cup firmly packed fresh cilantro
⅓ cup no-salt-added whole-kernel corn, drained if canned or thawed if frozen
¼ cup firmly packed fresh parsley
¼ cup shredded or grated Parmesan or Romano cheese
2 tablespoons chopped pecans
1 tablespoon chopped shallot
1 tablespoon fresh lime juice
2 medium garlic cloves, quartered
¼ teaspoon salt
1 tablespoon plus 1 teaspoon olive oil
Fresh lime juice or water (if needed)
1 1-pound pork tenderloin
Tomato Sauce
½ cup chopped onion
1 medium garlic clove, minced
1 8-ounce can no-salt-added tomato sauce
¼ teaspoon sugar
¼ teaspoon salt
⅛ teaspoon pepper
Lightly spray a shallow roasting pan and a wire rack or a broiler pan and broiler rack with cooking spray.
In a food processor or blender, process the cilantro, corn, parsley, Parmesan, pecans, shallot, 1 tablespoon lime juice, quartered garlic, and salt until well combined, stopping and scraping the sides occasionally.
With the machine running, gradually pour in the oil. Process until well combined. If the pesto is thicker than you like, gradually add lime juice or water as needed.
Preheat the oven to 425°F.
Discard all visible fat from the pork. Cut the pork lengthwise almost in half. Lay it flat between two pieces of plastic wrap. Using the smooth side of a meat mallet, lightly pound the pork to a thickness of ¼ inch, being careful not to tear it.
Spread ¼ cup pesto over the cut surface of the pork. (Reserve the remaining pesto for later uses.) Roll up the pork from a short end. Tie in several places with kitchen twine to keep the filling in place. Put the pork on the rack.
Bake for 20 minutes. Turn over. Bake for 10 to 20 minutes, or until a meat thermometer registers an internal temperature of 160°F. Remove from the oven. Let stand for 5 minutes. Slice into medallions.
Meanwhile, lightly spray a medium saucepan with cooking spray. Cook the onion and minced garlic over medium heat for 3 to 4 minutes, or until the onion is soft, stirring occasionally.
Stir in the remaining sauce ingredients. Increase the heat to high and bring to a boil. Reduce the heat and simmer for 5 minutes, or until the desired consistency. Serve with the pork.
PER SERVING
Calories 198
Total Fat 7.0 g
Saturated Fat 2.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 3.5 g
Cholesterol 64 mg
Sodium 276 mg
Carbohydrates 9 g
Fiber 2 g
Sugar 4 g
Protein 25 g
DIETARY EXCHANGES:
½ Other Carbohydrate
3 Lean Meat