1 pound sirloin tips, cut in cubes
Fat-free cooking spray
4 cloves garlic, finely chopped
2 onions, chopped
2 red peppers, cored, seeded, and thinly sliced
1/2 teaspoon ground cumin
1 teaspoon dried oregano
2 bay leaves
1 8-ounce can tomato sauce
2 tablespoons red wine vinegar
1/2 cup sherry
2 tablespoons capers
6 potatoes, peeled and cut in large cubes
1/4 cup raisins
Freshly ground pepper
Spray the bottom of a large sauce pan with cooking spray. Sauté onions, garlic, and red pepper until soft, stirring frequently. Add meat cubes to pan and continue to cook until browned. Stir in cumin, oregano, and bay leaves and cook for 3 more minutes. Add tomato sauce, red wine vinegar, and sherry, and then enough water to cover the meat and simmer for approximately 1 hour on medium heat. Add capers, potatoes, and raisins to the stew and continue to cook until the potatoes are soft. Remove bay leaves before serving. Makes 8 servings.
Approx. per serving: 270 calories; 3.5 grams of fat
Comedian Steve Harvey says he doesn’t make jokes – just observations about life, given a funny twist by his comedic talents. In addition to playing the top comedy clubs in the nation, Steve has starred on television in the Steve Harvey Show, hosted Showtime at the Apollo, and had a special on the HBO Comedy Hour called Steve Harvey: One Man. Recently, Steve created the King Love Center, named in honor of Dr. Martin Luther King, Jr., as a place young people can go to learn about the importance of positive mental attitude, character building, and making dreams come true.
1 pound flank steak, fat trimmed
1/2 cup water
1/4 cup light soy sauce
1 tablespoon cornstarch
1-1/2 teaspoons granulated sugar
1 medium onion
3 stalks celery, diagonally sliced
1/2 pound fresh mushrooms, sliced
1/2 cup water chestnuts, sliced
1/2 pound fresh snow peas
3 cups rice, cooked
Nonfat cooking spray
Partially freeze steak. Slice across grain into 1/4 x 2-inch strips, then set aside. Combine water, soy sauce, cornstarch, and sugar in a small bowl, then set aside. Peel onion, slice 1/4-inch thick, and cut each slice into quarters and set aside. Spray a wok with vegetable cooking spray and heat over medium-high heat for 2 minutes. Add steak to wok and stir-fry for 3 minutes. Remove steak with a slotted spoon and set aside. Add onion, celery, mushrooms, and water chestnuts to wok and stir-fry for 2 to 3 minutes. Add steak and snow peas. Cover, reduce heat to medium, and simmer for 2 to 3 minutes. Stir in soy sauce mixture and cook over medium-high heat until thickened and bubbly, stirring constantly. Serve over rice. Makes 6 servings.
Approx. per serving: 277 calories; 4 grams of fat
3 pounds flank steak
1 tablespoon corn oil or safflower oil
1/4 cup fresh ginger root, freshly grated
3 cups carrots, diagonally sliced
3 cups red bell peppers, cored, seeded, and chopped
3 cups green bell peppers, chopped
2 cups water chestnuts, sliced
8 ounces fresh snow peas, trimmed
2 tablespoons orange rind, grated
1 tablespoon cinnamon
1/3 cup light soy sauce
1 tablespoon cornstarch
2 heads iceberg lettuce, shredded
Slice steak into 1/4-inch thick strips. Heat oil in a large skillet or wok over medium heat. Add ginger root and stir-fry for 1 minute. Add steak and stir-fry for 3 minutes or until steak is cooked through. Remove steak and keep warm. Add red and green peppers, water chestnuts, snow peas, orange rind, and cinnamon. Stir-fry for 3 minutes or until vegetables are tender-crisp, then add steak. In a small bowl, mix soy sauce and cornstarch. Stir into steak and vegetable mixture and cook until thickened, stirring constantly. Place lettuce onto serving plate and spoon steak mixture onto lettuce. Makes 12 servings.
Approx. per serving: 235 calories; 7 grams of fat
1 tablespoon corn oil or safflower oil
1 pound round steak, cut into strips
3 medium tomatoes, peeled, seeded, and cored
2 green bell peppers, cored, seeded, and cut into strips
1 cup fresh mushrooms, sliced
1 medium onion, sliced
2 tablespoons light soy sauce
1 teaspoon salt (optional)
1/2 teaspoon ginger
1/2 teaspoon granulated sugar
1/4 teaspoon pepper
2 tablespoons all-purpose flour
3 cups cooked rice
Heat oil in a large skillet over medium heat. Add steak and sauté until brown. Add tomatoes, green peppers, mushrooms, and onion. Stir in soy sauce, salt, ginger, sugar, and pepper. Cover and simmer for 30 minutes. In a small bowl, blend a small amount of pan juices with flour. Stir mixture into skillet and cook until thickened, stirring constantly. Serve over rice. Makes 6 servings.
Approx. per serving: 330 calories; 9 grams of fat
1 pound lean flank steak, thinly sliced
Nonfat cooking spray
1/4 cup green onions, sliced
1 pound fresh broccoli florets (about 6 cups)
1/4 cup water
Sauce:
3 tablespoons oyster sauce
1 tablespoon soy sauce
1 tablespoon sherry
1 tablespoon water
2 teaspoons sugar
1 teaspoon cornstarch
Combine sauce ingredients and set aside. Spray large pan with cooking spray and sauté meat over high heat for 2 minutes. Remove from pan and set aside. Add more cooking spray and add onion and stir-fry for 1 minute further. Stir in broccoli and water and cover. Cook on high heat for 3 minutes. Return steak to pan and add sauce mixture. Cook for an additional 3 minutes. Serve over rice. Makes 6 servings.
Approx. per serving: 190 calories; 8 grams of fat
1 tablespoon olive oil
1 cup onion, thinly sliced
1 clove garlic, minced
1/4 teaspoon fresh sage or 1/8 teaspoon dried sage
1 pound calves liver, sliced into 1/4-inch strips
1/2 teaspoon salt (optional)
1/2 teaspoon pepper
1/4 cup white wine
1/4 cup fresh parsley, chopped
6 cups brown rice, cooked
Heat oil in a heavy skillet over medium heat. Add onion, garlic, and sage, and sauté for 5 minutes. Remove onion with a slotted spoon, then set aside. Pat liver slices dry with paper towels, then sprinkle with salt and pepper. Add liver to hot skillet and cook for 2 to 3 minutes or until liver is no longer red. Return sautéed onion to skillet and mix lightly. Remove liver and onion with a slotted spoon, then set aside. Add wine to skillet and boil for 2 minutes, stirring to deglaze skillet. Return liver and onion to skillet, spoon sauce over liver, and heat to serving temperature. Sprinkle with parsley. Serve over brown rice. Makes 5 servings.
Approx. per serving: 446 calories; 7 grams of fat
6 center cut pork chops, trimmed
1 small onion, sliced
Juice of 1 lemon
1 8-ounce can tomato sauce
1 8-ounce can stewed tomatoes
1/2 cup water
Oregano to taste
3 cups rice, cooked
Brown pork chops in a large skillet over medium-high heat, then remove from skillet. Add onion and sauté until tender. Add tomato sauce, stewed tomatoes, water, and pork chops. Cover and simmer for 2 hours over low heat. Sprinkle lightly with oregano and squeeze lemon juice over mixture. Cover and simmer until done. Cook rice according to package directions. Serve over rice. Makes 6 servings.
Approx. per serving: 315 calories; 7 grams of fat
As the star of TVs The Six Million Dollar Man, Lee Majors wowed viewers week after week with amazing feats. Lee also starred in four other highly rated television shows, including The Fall Guy, Owen Marshall, The Men from Shilo, and The Big Valley. In addition to series roles, he has starred in a number of made-for-TV movies and has been a guest star in a number of television shows, including Lonesome Dove and Walker Texas Ranger.
1 pound calves liver, sliced (1/4-1/2-inch)
1/2 pound turkey bacon
2 large onions, sliced thinly
Salt and pepper to taste
Cook turkey bacon in heavy frying pan until done to taste. Add the liver and onions, browning the liver until done. Be careful not to overcook the liver. Liver is best when it is lightly cooked. Serve liver and onions on a platter, garnished with bacon. Serves 4.
Approx. per serving: 306 calories; 12 grams of fat
1 tablespoon corn oil or safflower oil
1 pound lean boneless pork, cut into thin strips
5 stalks celery, diagonally sliced
4 carrots, diagonally sliced
1 medium onion, sliced
1 tablespoon fresh ginger root, grated
2 cloves garlic, minced
1 cup hot vegetable broth, either homemade or canned
2 tablespoons light soy sauce
1/4 teaspoon freshly ground pepper
1 small head cabbage, about 4 cups
2 tablespoons cold water
1 tablespoon cornstarch
Fresh lemon juice to taste
Salt and freshly ground pepper to taste
2-1/2 cups rice, cooked
Heat oil in a wok or large heavy skillet over high heat. Add pork and stir-fry until no longer pink. Add celery, carrots, onion, ginger root, and garlic. Stir-fry until onion is tender. Add broth, soy sauce, and pepper. Cover and simmer for 5 minutes. Shred cabbage and measure 4 cups packed cabbage. Stir into wok and cook for 3 to 4 minutes or until vegetables are tender-crisp. In a small bowl, mix cold water and cornstarch. Stir into wok and cook until thickened, stirring constantly. Add lemon juice, salt, and pepper to taste. Serve over rice. Makes 5 servings.
Approx. per serving: 486 calories; 14 grams of fat
Olympic champion Edwin Moses is one of America’s most respected track athletes both on and off the field. As a premier hurdler, Edwin collected 122 straight victories from 1977 to 1987, including gold in the 1976 and 1984 Olympic Games in the 400-meter hurdles. He has also worked to ensure adequate financial support for athletes in training, as well as fostering the development of drug-free sports. A trained physicist who graduated from Morehouse College, he is currently a financial consultant in Atlanta.
Nonstick cooking spray
16-ounce boneless loin of lamb
Salt and pepper to taste
1 tablespoon dry shallots, chopped
2 sprigs fresh thyme, chopped
1/2 cup dry red wine
1 cup fat-free chicken broth, homemade or canned
1 teaspoon Dijon mustard
Spray heavy skillet with nonstick cooking spray and add lamb. Braise the lamb for 10 minutes until cooked. Remove from the skillet and keep warm. Remove fat from pan and add shallots and thyme sprigs. Add wine, broth, and mustard. Reduce the sauce by a third. Slice the lamb. Spoon the sauce onto the serving dish; add lamb slices and garnish with fresh thyme. Makes 4 servings.
Approx. per serving: 416 calories; 25 grams of fat
1 head cabbage
2 tablespoons beef broth, either homemade or canned
1 cup carrots, grated
1 cup onion, chopped
1 pound lean ground beef
2 cups brown rice
1 tablespoon fresh lemon juice
1 teaspoon fresh oregano or 1/2 teaspoon dried oregano
1 teaspoon fresh thyme or 1/2 teaspoon dried thyme
1/2 teaspoon salt (optional)
1/4 teaspoon pepper
1 28-ounce can tomatoes, drained and coarsely chopped
2 cups beef broth, either homemade or canned
Preheat oven to 375°. Remove core from cabbage, leaving head intact. Place cabbage head into a large pan of boiling water, cover loosely, and cook for 10 minutes. Lift out carefully, then drain. Remove 16 to 20 outer leaves and pat dry. Add 2 tablespoons of broth to a skillet over medium heat. Add carrots and onion and sauté over medium-high heat for 5 minutes. Add ground beef, rice, lemon juice, oregano, thyme, salt, and pepper. Cook for 10 minutes or until ground beef is brown and crumbly, stirring frequently. Trim thick center ribs from cabbage leaves and spoon 3 to 4 tablespoons ground round mixture onto each leaf. Roll cabbage leaf to enclose filling, tucking in ends, then secure with thread or toothpicks. Arrange cabbage rolls in a 9 x 13-inch baking pan. In a bowl, mix tomatoes and 2 cups of beef broth, then pour over rolls. Cover and bake for 1 hour. Uncover and bake for 30 minutes longer, basting frequently. If rolls begin to brown, cover with foil. (For thicker sauce, pour sauce into saucepan and bring to a boil over medium heat. In a small bowl, blend 2 tablespoons of cornstarch in 2 tablespoons of water. Stir mixture into sauce and cook until thickened, whisking constantly.) Makes 8 servings.
Approx. per serving: 212 calories; 8 grams of fat
1 pound lean ground beef
1-1/2 cups cooked brown rice
1 egg
2 teaspoons fresh oregano or 1 teaspoon dried oregano
1/2 teaspoon salt (optional)
1/2 teaspoon pepper
8 medium green bell peppers
2 cups fresh tomatoes, chopped
1 cup tomato sauce
1/2 cup onion, finely chopped
1 tablespoon fresh lemon juice
Preheat oven to 350°. Combine ground beef, rice, egg, carrots, oregano, salt, and pepper in a bowl and mix well. Cut peppers into halves lengthwise, removing membrane and seed. Spoon mixture into pepper shells. Place stuffed peppers into a large baking dish. Do not crowd. Combine tomatoes, tomato sauce, onion, and lemon juice in a medium bowl and mix well. Spoon over and around peppers. Cover with foil and bake for 1 hour. Serve immediately. Makes 8 servings.
Approx. per serving: 203 calories; 8 grams of fat
8 ounces extra lean ground beef
1 cup spinach, finely chopped
1 cup garbanzo beans, mashed
1/4 cup chopped onion
1 egg
Salt and pepper to taste
Combine all ingredients in a bowl and mix until thoroughly blended. Separate the mixture into four even portions and form into round patties. Refrigerate for at least one hour before grilling. Cook patties on grill until done throughout, turning once. Makes 4 servings.
Approx. per serving: 216 calories; 10 grams of fat
Approx. per serving with bun: 345 calories; 13 grams of fat