SEARED SIRLOIN WITH SWEET BALSAMIC SAUCE
SIRLOIN STEAKS WITH CREAMY HORSERADISH GARLIC SAUCE
BURGUNDY MUSHROOM BEEF PATTIES
BEEF AND CORN SKILLET CASSEROLE
WEEKNIGHT MEXICALI BEEF AND RICE
THICK AND BEEFY PINTO BEAN STEW
SEARED SIRLOIN WITH SWEET BALSAMIC SAUCE
Serves: 4 • Serving Size: 1/4 recipe
1 pound boneless sirloin steak, about 1-inch thick, trimmed of fat
1/4 cup water
1 tablespoon light soy sauce
1 tablespoon balsamic vinegar
1 tablespoon sugar
1. Place a large nonstick skillet over medium-high heat until hot. Add beef and cook 4 minutes. Turn and cook 4 minutes longer or until beef is done to your liking.
2. Meanwhile, in a small bowl, combine remaining ingredients. Stir to blend and set aside.
3. When beef is done, place on cutting board and let stand. Add sauce mixture to pan residue in skillet. Bring to a boil over medium-high heat and cook 1 to 2 minutes, scraping bottom and sides of skillet.
4. Thinly slice beef and spoon sauce over all.
Exchanges/Choices
3 Lean Meat
Calories 150
Calories from Fat 35
Total Fat 4.0g
Saturated Fat 1.6g
Trans Fat 0.1g
Cholesterol 40mg
Sodium 190mg
Total Carbohydrate 4g
Dietary Fiber 0g
Sugars 4g
Protein 23g
SIRLOIN STEAKS WITH CREAMY HORSERADISH GARLIC SAUCE
Serves: 4 • Serving Size: 3 ounces beef plus 1 tablespoon sauce
1 pound (about 3/4-inch thick) boneless sirloin steak, cut into 4 pieces
1/2 teaspoon coarsely ground black pepper
Sauce
3 tablespoons fat-free sour cream
1 tablespoon reduced-fat mayonnaise
1 teaspoon prepared horseradish
1/2 teaspoon Dijon mustard
1/4 teaspoon Worcestershire sauce
1/2 medium garlic clove, minced
1. Sprinkle both sides of the beef with black pepper (and 1/4 teaspoon salt, if desired).
2. Place a large nonstick skillet over medium-high heat until hot. Coat skillet with cooking spray and cook the beef 4 minutes on each side or to desired doneness. Do not overcook or it will be tough.
3. Meanwhile, in a small bowl, combine the remaining sauce ingredients. Serve alongside the steaks.
Exchanges/Choices
3 Lean Meat • 1/2 Fat
Calories 160
Calories from Fat 45
Total Fat 5.0g
Saturated Fat 1.8g
Trans Fat 0.2g
Cholesterol 45mg
Sodium 110mg
Total Carbohydrate 3g
Dietary Fiber 0g
Sugars 1g
Protein 23g
Serves: 4 • Serving Size: 3 ounces cooked beef plus 1 1/2 teaspoons sauce
1 pound (about 3/4-inch thick) boneless sirloin steak, cut into 4 pieces
1/2 teaspoon chili powder
1/3 cup water
1 teaspoon Worcestershire sauce
1. Sprinkle both sides of the beef with the chili powder. Place a medium nonstick skillet over medium-high heat until hot. Coat skillet with cooking spray. Cook the steaks 4 minutes on each side or until desired doneness in center.
2. Meanwhile, combine the remaining ingredients in a small bowl and set aside.
3. Place the steaks on a plate. Add the Worcestershire mixture to the skillet and bring to a boil over medium-high heat, boil 2 minutes or until reduced to 2 tablespoons. Drizzle evenly over the steaks. Season lightly with salt and pepper, if desired.
Cook’s Note
These go great over 2 cups of mashed potatoes or brown rice.
Exchanges/Choices
3 Lean Meat
Calories 135
Calories from Fat 40
Total Fat 4.5g
Saturated Fat 1.6g
Trans Fat 0.1g
Cholesterol 40mg
Sodium 65mg
Total Carbohydrate 0g
Dietary Fiber 0g
Sugars 0g
Protein 22g
Serves: 4 • Serving Size: 1 cup beef mixture
Sauce
1 tablespoon sugar
3 tablespoons lite soy sauce
2 tablespoons balsamic vinegar
1/4 teaspoon dried red pepper flakes
2 teaspoons canola oil
12 ounces trimmed boneless sirloin steak, thinly sliced
2 medium green bell peppers, cut in thin strips
1 medium onion, cut in thin strips
1. Stir together the sugar, soy sauce, vinegar, and pepper flakes in a small bowl and set aside.
2. Heat 1 teaspoon of the oil in a large nonstick skillet over medium-high heat until hot. Cook the beef 2 to 3 minutes or until just brown, stirring frequently, using 2 utensils to toss. Set aside on separate plate, covered to keep warm.
4. Heat the remaining teaspoon oil and cook the peppers and onions 4 minutes or until just tender crisp. Add the beef and any accumulated juice and cook 30 seconds, stirring constantly. Remove from heat. Spoon soy mixture evenly over all.
Exchanges/Choices
2 Vegetable • 2 Lean Meat • 1/2 Fat
Calories 180
Calories from Fat 55
Total Fat 6.0g
Saturated Fat 1.4g
Trans Fat 0.1g
Cholesterol 30mg
Sodium 470mg
Total Carbohydrate 12g
Dietary Fiber 2g
Sugars 8g
Protein 19g
Serves: 4 • Serving Size: 3 ounces cooked beef and about 1 tablespoon sauce
1 pound 96% extra-lean ground beef
1/2 cup medium picante sauce
1 teaspoon sugar
1 teaspoon ground cumin
2 tablespoons water
1/4 cup fat-free sour cream (optional)
2 tablespoons chopped cilantro (optional)
1. Combine the beef, 1/4 cup of the picante sauce, sugar, and cumin in a medium bowl and shape into 4 patties.
2. Place a medium nonstick skillet over medium-high heat until hot. Coat skillet with cooking spray, cook the patties 5 minutes, turn patties, reduce heat to medium, and cook 5 minutes or until done.
3. Meanwhile, in a small bowl, combine the remaining 1/4 cup picante sauce with the water and set aside.
4. Place patties on serving platter. Add the picante mixture to the pan residue in the skillet and stir and cook 30 seconds to heat thoroughly and blend well. Pour evenly over the patties. Top with sour cream and cilantro, if desired.
Exchanges/Choices
3 Lean Meat
Calories 155
Calories from Fat 40
Total Fat 4.5g
Saturated Fat 2.0g
Trans Fat 0.0g
Cholesterol 60mg
Sodium 340mg
Total Carbohydrate 3g
Dietary Fiber 1g
Sugars 1g
Protein 24g
Serves: 4 • Serving Size: 3 ounces cooked beef
1 pound 96% extra-lean ground beef
2 tablespoons steak sauce
2 tablespoon finely chopped yellow onion
1 medium garlic clove, minced
2 tablespoons chopped parsley leaves
2 slices reduced-fat American cheese, cut in half diagonally
4 whole-wheat hamburger buns, toasted
4 lettuce leaves
1 small tomato, cut in 4 slices
4 small ears corn on the cob, cooked
1. In a medium mixing bowl, combine ground beef, steak sauce, onion, garlic, and parsley. Blend well and form into 4 patties.
2. Place a large nonstick skillet over medium heat until hot. Coat skillet with cooking spray, add beef patties, and cook 4 minutes. Turn patties and cook 4 minutes or until patties are done to your liking.
3. Remove from heat, top beef patties with cheese slices, cover, and let stand 1 minute to allow cheese to melt. Serve on toasted buns with lettuce and tomato slices and corn on the cob on the side.
Exchanges/Choices
3 Starch • 3 Lean Meat •1/2 Fat
Calories 350
Calories from Fat 80
Total Fat 9.0g
Saturated Fat 3.0g
Trans Fat 0.5g
Cholesterol 65mg
Sodium 560mg
Total Carbohydrate 40g
Dietary Fiber 5g
Sugars 11g
Protein 31g
BURGUNDY MUSHROOM BEEF PATTIES
Serves: 4 • Serving Size: 3 ounces cooked beef and about 1/3 cup mushroom mixture
8 ounces sliced mushrooms
1 pound 96% extra-lean ground beef
1/2 cup dry red wine
1 teaspoon beef bouillon granules
1/2 teaspoon dried oregano leaves
1. Place a large nonstick skillet over medium-high heat until hot. Coat with cooking spray, add mushrooms, coat mushrooms with cooking spray, and cook 5 minutes or until tender, stirring frequently.
2. Meanwhile, shape beef into four patties and set aside.
3. Combine the mushrooms, wine, bouillon granules, and oregano in a medium bowl and set aside.
4. Recoat skillet with cooking spray, reduce heat to medium, add the patties, and cook 4 minutes on each side, or to desired doneness.
5. Place beef patties on serving platter. To pan residue, add the mushroom mixture, increase to medium-high heat, bring to a boil, and continue boiling 1 minute or until reduced slightly. Spoon over beef patties.
Exchanges/Choices
4 Lean Meat
Calories 170
Calories from Fat 40
Total Fat 4.5g
Saturated Fat 2.0g
Trans Fat 0.3g
Cholesterol 60mg
Sodium 315mg
Total Carbohydrate 3g
Dietary Fiber 1g
Sugars 2g
Protein 26g
BEEF AND CORN SKILLET CASSEROLE
Serves: 4 • Serving Size: about 3/4 cup beef mixture and 1/2 cup cooked noodles
4 ounces uncooked dried no-yolk or whole-wheat egg noodles
1 pound 96% extra-lean ground beef
1 cup frozen corn kernels
3/4 cup water
3/4 cup picante sauce
1 tablespoon chili powder
2 teaspoons sugar
1. Cook noodles according to directions on the package, omitting any salt or oils.
2. Meanwhile, place a large nonstick skillet over medium-high heat until hot, add beef, and cook 3 minutes or until no longer pink, stirring constantly. To beef, add corn, water, picante sauce, and chili powder.
3. Bring to a boil, reduce heat, and simmer, uncovered, 8 minutes or until thickened and most of the liquid has absorbed.
4. Remove from heat, stir in sugar, and season lightly with salt and pepper, if desired. Serve over cooked noodles.
Cook’s Note
Adding the sugar at the end cuts the acidity in the dish, while adding the salt at the end gives a more pronounced saltier taste without adding too much sodium to the dish.
Exchanges/Choices
2 Starch • 3 Lean Meat
Calories 285
Calories from Fat 55
Total Fat 6.0g
Saturated Fat 2.2g
Trans Fat 0.3g
Cholesterol 60mg
Sodium 490mg
Total Carbohydrate 33g
Dietary Fiber 5g
Sugars 4g
Protein 29 g
WEEKNIGHT MEXICALI BEEF AND RICE
Serves: 4 • Serving Size: 1/4 recipe
1 10-ounce package frozen precooked brown rice
12 ounces 96% extra-lean ground beef
1 14.5-ounce can no-salt-added stewed tomatoes
1/2 1.25-ounce package taco seasoning mix
1 teaspoon ground cumin
1/2 cup finely chopped green onion
1/2 cup fat-free sour cream
1/3 cup shredded reduced-fat sharp cheddar cheese
1. Cook rice according to package directions, omitting any salt or fats.
2. Meanwhile, place a large nonstick skillet over medium-high heat until hot. Add beef and cook 5 to 6 minutes or until no longer pink, stirring occasionally.
3. Add tomatoes, taco seasoning mix, and cumin. Bring to boil, reduce heat, cover tightly, and simmer 5 minutes.
4. Place rice on a serving platter or shallow pasta dish, top with onion, spoon beef mixture evenly over rice, and serve with sour cream and cheddar cheese.
Exchanges/Choices
1 1/2 Starch • 2 Vegetable • 2 Lean Meat • 1/2 Fat
Calories 285
Calories from Fat 65
Total Fat 7.0g
Saturated Fat 3.0g
Trans Fat 0.2g
Cholesterol 55mg
Sodium 545mg
Total Carbohydrate 33g
Dietary Fiber 3g
Sugars 8g
Protein 25g
THICK AND BEEFY PINTO BEAN STEW
Serves: 4 • Serving Size: 1 cup
10 ounces 96% extra-lean ground beef
1 16-ounce can pinto beans, rinsed and drained
1 14.5-ounce can diced tomatoes with zesty mild green chilis
1/2 cup water
1 tablespoon sugar, or pourable sugar substitute
2 teaspoon ground cumin
1/4 cup finely chopped green onion (optional)
1. Place a Dutch oven over medium-high heat until hot. Coat Dutch oven with cooking spray, add beef, and cook 2 to 3 minutes or until no longer pink, stirring constantly. Add the beans, tomatoes, water, sugar, and 1 teaspoon of the cumin, bring to a boil over high heat, reduce heat, cover tightly, and simmer 10 minutes.
2. Remove from heat, stir in remaining 1 teaspoon cumin, and lightly season with salt and pepper, if desired. Serve topped with green onions (optional).
Cook’s Note
If time allows, let stand 10 minutes for a more blended flavor.
Exchanges/Choices
1 Starch • 1 Vegetable • 3 Lean Meat
Calories 225
Calories from Fat 30
Total Fat 3.5g
Saturated Fat 1.4g
Trans Fat 0.2g
Cholesterol 40mg
Sodium 485mg
Total Carbohydrate 27g
Dietary Fiber 8g
Sugars 7g
Protein 23g
Serves: 4 • Serving Size: 1 cup cooked pasta and about 1/2 cup sauce
8 ounces uncooked whole-grain spaghetti noodles
8 ounces 96% extra-lean ground beef
2 medium garlic cloves, minced
1 1/2 cups bottled spaghetti sauce
1/4 cup dry red wine
1 tablespoon dried basil leaves, crumbled
1 teaspoon sugar
2 teaspoons extra virgin olive oil (optional)
1 tablespoon plus 1 teaspoon grated Parmesan cheese
1. Cook pasta according to package directions, omitting any salt or fats.
2. Meanwhile, place a large nonstick skillet over medium-high heat until hot. Coat skillet with cooking spray and cook beef until browned, stirring constantly. Add the garlic, cook 15 seconds, stirring constantly, and add spaghetti sauce, wine, basil, sugar, and oil. Simmer 3 minutes.
3. Serve over drained pasta and top with Parmesan.
Cook’s Note
Adding the olive oil at the end gives a richness that would be lost if added earlier.
Exchanges/Choices
3 Starch • 2 Lean Meat
Calories 340
Calories from Fat 40
Total Fat 4.5g
Saturated Fat 1.6g
Trans Fat 0.1g
Cholesterol 30mg
Sodium 495mg
Total Carbohydrate 50g
Dietary Fiber 8g
Sugars 8g
Protein 23g
Serves: 4 • Serving Size: about 1 1/4 cups
4 ounces uncooked whole-grain elbow or rotini pasta
1 pound 96% extra-lean ground beef
8 ounces frozen pepper-onion stir-fry, thawed
1/3 cup ketchup
1. Cook pasta according to package directions, omitting any salt or fats.
2. Meanwhile, heat a large nonstick skillet over high heat. Coat skillet with cooking spray, add beef, and cook 3 minutes or until no longer pink, stirring frequently. Add stir-fry and cook 3 minutes or until onions are tender, stirring constantly. Stir in ketchup, remove skillet from heat, and cover to keep warm.
3. When pasta is cooked, drain well, reserving 1/4 cup of the pasta water. Add the drained pasta and reserved pasta water to the beef mixture and stir until well blended. Season lightly with salt and pepper, if desired.
Exchanges/Choices
1 1/2 Starch • 1 Vegetable • 3 Lean Meat
Calories 275
Calories from Fat 45
Total Fat 5.0g
Saturated Fat 2.1g
Trans Fat 0.3g
Cholesterol 60mg
Sodium 315mg
Total Carbohydrate 29g
Dietary Fiber 3g
Sugars 5g
Protein 29g