Braciole with Grape Tomatoes
There’s nothing as satisfying as tucking into a juicy steak. You’ll especially relish our Pepper-Crusted Filet Mignon and Skirt Steak with Chimichurri Sauce. Or add vegetables to the mix and enjoy sliced steak in one of our stir-fries or salads, including Tangerine Beef Stir-Fry and, our twist on a classic, Grilled Steak Caesar Salad. Veal is an often-overlooked option; we encourage you to try sweet and tender cutlets in our Lemony Veal and Baby Artichokes recipe—it’s delicious!
Pan-Fried Steak with Spinach and Tomatoes 
Steak with Shallot–Red Wine Sauce
Strip Steak with Red Pepper Vinaigrette 
Filet Mignon with Horseradish Salsa
Lemony Veal and Baby Artichokes
Chile Steak with Avocado-Tomato Salad
London Broil with Garlic and Herbs
Skirt Steak with Chimichurri Sauce
30 minutes or less Low calorie Heart healthy 
Make ahead 
Slow cooker
Here’s a streamlined version of the popular Chinese entrée—it’s almost as quick as ordering takeout.
ACTIVE TIME: 25 MINUTES • TOTAL TIME: 40 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 1 | LARGE BUNCH BROCCOLI (1½ POUNDS) |
| 1 | POUND BEEF TENDERLOIN STEAKS, TRIMMED AND CUT INTO ⅛-INCH-THICK STRIPS |
| 3 | GARLIC CLOVES, CRUSHED WITH GARLIC PRESS |
| 1 | TABLESPOON GRATED, PEELED FRESH GINGER |
| ¼ | TEASPOON CRUSHED RED PEPPER |
| 1 | TEASPOON OLIVE OIL |
| ¾ | CUP CHICKEN BROTH |
| 3 | TABLESPOONS SOY SAUCE |
| 1 | TABLESPOON CORNSTARCH |
| ½ | TEASPOON ASIAN SESAME OIL |
1 Cut broccoli florets into 1½-inch pieces. Peel broccoli stems and cut on a diagonal into ¼-inch-thick slices.
2 In nonstick 12-inch skillet, heat ½ inch water to boiling over medium heat. Add broccoli and cook, uncovered, until tender-crisp, 3 minutes. Drain broccoli and set aside. Wipe skillet dry.
3 In medium bowl, toss beef with garlic, ginger, and crushed red pepper. Add ½ teaspoon olive oil to skillet and heat over medium heat until hot but not smoking. Add half of beef mixture and cook, stirring quickly and frequently, until beef just loses pink color throughout, 2 to 3 minutes. Transfer beef to plate. Repeat with remaining ½ teaspoon olive oil and beef mixture.
4 In cup, mix broth, soy sauce, cornstarch, and sesame oil until blended. Return beef to skillet. Stir in cornstarch mixture; heat to boiling. Cook, stirring, until sauce thickens slightly, 1 minute. Add broccoli and toss to coat.
EACH SERVING: ABOUT 245 CALORIES | 28G PROTEIN | 10G CARBOHYDRATE | 11G TOTAL FAT (3G SATURATED) | 3G FIBER | 57MG CHOLESTEROL | 1,010MG SODIUM
A mélange of broccoli, tangerines, and red pepper ensures that this stirfry is as colorful as it is delicious.
ACTIVE TIME: 20 MINUTES • TOTAL TIME: 35 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 3 | TANGERINES (1½ POUNDS) |
| ¼ | CUP DRY SHERRY |
| 2 | TABLESPOONS SUGAR-FREE HOISIN OR TERIYAKI SAUCE (SEE TIP) |
| 2 | TABLESPOONS CORNSTARCH |
| 2 | TABLESPOONS SOY SAUCE |
| 1 | BEEF FLANK STEAK (1 POUND), CUT CROSSWISE INTO ⅛-INCH-THICK SLICES |
| 5 | TEASPOONS VEGETABLE OIL |
| 1 | BAG (12 OUNCES) BROCCOLI FLORETS |
| 1 | RED PEPPER, THINLY SLICED |
| 1 | TABLESPOON PEELED, GRATED FRESH GINGER |
1 With vegetable peeler, remove peel from 1 tangerine. With small knife, remove any white pith from peel; slice peel very thinly and set aside. Squeeze ½ cup juice from tangerines; stir in sherry and hoisin sauce and set aside. In medium bowl, combine cornstarch, soy sauce, and steak; set aside.
2 In nonstick 12-inch skillet, heat 1 teaspoon oil over medium heat until very hot. Add broccoli, red pepper, ginger, and tangerine peel to skillet and cook 3 to 4 minutes, stirring, or until vegetables are tender-crisp. Transfer to large bowl.
3 In same skillet, heat 2 teaspoons oil over medium heat; add half of beef and cook 2 to 3 minutes, stirring, or until lightly browned. Transfer to bowl with broccoli mixture. Repeat with remaining 2 teaspoons oil and beef.
4 Add juice mixture to skillet and heat to boiling; boil 1 minute. Return vegetables and beef to skillet; heat through.
TIP Seal Sama and Organicville brands make sugar-free teriyaki sauces. They’re available online.
EACH SERVING: ABOUT 350 CALORIES | 26G PROTEIN | 17G CARBOHYDRATE | 18G TOTAL FAT (6G SATURATED) | 4G FIBER | 59MG CHOLESTEROL | 525MG SODIUM
PAN-FRIED STEAK WITH SPINACH AND TOMATOES
Juicy top loin steaks topped with a garlicky lemon rub are complemented by quickly sautéed vegetables.
ACTIVE TIME: 15 MINUTES • TOTAL TIME: 30 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 1 | LARGE GARLIC CLOVE, CRUSHED WITH GARLIC PRESS |
| 1 | TEASPOON FRESHLY GRATED LEMON PEEL |
| ½ | TEASPOON SALT |
| ½ | TEASPOON COARSELY GROUND BLACK PEPPER |
| 2 | BONELESS BEEF TOP LOIN OR RIB-EYE STEAKS, ¾ INCH THICK (10 OUNCES EACH), TRIMMED |
| 1 | TEASPOON OLIVE OIL |
| ½ | CUP CANNED CHICKEN BROTH |
| 1 | TEASPOON CORNSTARCH |
| 1 | CUP GRAPE TOMATOES OR CHERRY TOMATOES, EACH CUT IN HALF |
| 1 | BAG (10 OUNCES) PREWASHED SPINACH, TOUGH STEMS TRIMMED |
1 In cup, with fork, blend garlic, lemon peel, salt, and pepper. Spread garlic mixture on both sides of steaks.
2 In nonstick 12-inch skillet, heat oil over medium heat until hot. Add steaks and cook until medium-rare, 5 to 6 minutes per side, or to desired doneness. (Instant-read thermometer inserted horizontally into center of steak should register 145°F.) Transfer steaks to plate; keep warm.
3 In cup, mix broth and cornstarch. To same skillet, add broth mixture, tomatoes, and spinach. Heat to boiling over medium-high heat and cook, stirring, until spinach wilts, 1 to 2 minutes. Cut each steak in half; serve with spinach mixture.
EACH SERVING: ABOUT 350 CALORIES | 30G PROTEIN | 3G CARBOHYDRATE | 24G TOTAL FAT (9G SATURATED) | 92MG CHOLESTEROL | 540MG SODIUM
STEAK WITH SHALLOT–RED WINE SAUCE
Make this steak and its sauce in a single pan in just thirty minutes. This would be delicious with a side of sautéed escarole tossed with golden raisins and toasted pinenuts. Limit the raisins to 1 tablespoon and the nuts to ½ tablespoon per serving for a total carb count of 12 grams.
ACTIVE TIME: 5 MINUTES • TOTAL TIME: 30 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 1 | TEASPOON VEGETABLE OIL |
| 2 | BONELESS BEEF RIB-EYE STEAKS, ¾ INCH THICK (12 OUNCES EACH) |
| 1 | TEASPOON BUTTER OR MARGARINE |
| ½ | TEASPOON SALT |
| ¼ | TEASPOON COARSELY GROUND BLACK PEPPER |
| ¼ | CUP FINELY CHOPPED SHALLOTS |
| 1 | CUP DRY RED WINE |
1 In 12-inch skillet, heat oil over medium-high heat until very hot.
2 Meanwhile, pat steaks dry with paper towels.
3 Add butter to skillet. Add steaks; sprinkle with salt and pepper and cook 4 to 5 minutes per side for medium-rare or to desired doneness. (Instant-read thermometer inserted horizontally into center of steak should register 145°F.) Transfer steaks to cutting board; keep warm.
4 To drippings in skillet, add shallots and cook over medium heat until browned and tender, 3 to 4 minutes. Add wine to skillet and heat to boiling over high heat. Boil 2 minutes.
5 To serve, thinly slice steaks and spoon wine sauce on top.
EACH SERVING: ABOUT 530 CALORIES | 30G PROTEIN | 2G CARBOHYDRATE | 40G TOTAL FAT (16G SATURATED) | 0G FIBER | 118MG CHOLESTEROL | 397MG SODIUM
STRIP STEAK WITH RED PEPPER VINAIGRETTE
A colorful, flavorful vinaigrette dresses up succulent grilled steak. Pair each serving with 1 cup sliced steamed zucchini tossed with olive oil, lemon juice, and fresh parsley—it’s a sprightly side that adds just 5 grams of carbs to the meal.
ACTIVE TIME: 10 MINUTES • TOTAL TIME: 20 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 1 | LARGE GARLIC CLOVE |
| ¼ | CUP LOOSELY PACKED FRESH PARSLEY LEAVES |
| 1 | TABLESPOON FRESH OREGANO LEAVES |
| ½ | CUP RED WINE VINEGAR |
| 1 | TEASPOON PAPRIKA |
| 1 | TEASPOON CHILI POWDER |
| ¾ | TEASPOON SALT |
| ¼ | CUP OLIVE OIL |
| ½ | SMALL RED PEPPER, CUT INTO ¼-INCH CUBES |
| 1 | PLUM TOMATO, SEEDED AND CHOPPED |
| 2 | BONELESS BEEF TOP LOIN (STRIP) OR RIB-EYE STEAKS, ¾ INCH THICK (10 OUNCES EACH) |
| ¼ | TEASPOON COARSELY GROUND BLACK PEPPER |
1 In blender, pulse garlic, parsley, and oregano until coarsely chopped. Add vinegar, paprika, chili powder, and ¼ teaspoon salt; blend until well combined. With blender running, add oil through hole in cover in slow, steady stream until mixture thickens. Transfer to small bowl; stir in red pepper and tomato. If not serving right away, cover and refrigerate up to 2 days. Makes about 1 cup vinaigrette.
2 Heat nonstick 10-inch skillet over medium heat until very hot. Sprinkle steaks with pepper and remaining ½ teaspoon salt. Place steaks in skillet; cook 3 to 5 minutes per side for medium-rare or to desired doneness. (Instant-read thermometer inserted horizontally into center of steak should register 145°F.) Serve with vinaigrette.
EACH SERVING STEAK WITH 2 TABLESPOONS VINAIGRETTE: ABOUT 295 CALORIES | 30G PROTEIN | 2G CARBOHYDRATE | 19G TOTAL FAT (6G SATURATED) | 0G FIBER | 82MG CHOLESTEROL | 440MG SODIUM
Time to fire up the barbecue! The grilled sweet peppers are a nice foil to the pepper-studded steak. Toss some corn on the cob on the grill at the same time; you can enjoy half a cob slathered with butter for 16 grams carbs.
ACTIVE TIME: 15 MINUTES • TOTAL TIME: 35 MINUTES PLUS STANDING
MAKES: 4 MAIN-DISH SERVINGS
| 1 | TABLESPOON WHOLE BLACK PEPPERCORNS |
| 1 | TEASPOON WHOLE FENNEL SEEDS |
| 4 | BEEF TENDERLOIN STEAKS (FILET MIGNON), 1 INCH THICK (4 OUNCES EACH) |
| 3 | PEPPERS (RED, YELLOW, AND/OR ORANGE) |
| 1 | TABLESPOON MINCED FRESH PARSLEY LEAVES |
| 1 | TEASPOON OLIVE OIL |
| ¾ | TEASPOON SALT |
1 Prepare outdoor grill for direct grilling over medium-high heat.
2 Meanwhile, on cutting board, with rolling pin, crush peppercorns and fennel seeds. With hands, pat spice mixture around edges of steaks. Cover and refrigerate steaks up to 24 hours, until ready to cook.
3 Cut each pepper lengthwise in half; discard stems and seeds. With hand, flatten each pepper half.
4 Place peppers, skin side down, on hot grill rack. Cover and grill until skins are charred and blistered, 8 to 10 minutes. Transfer peppers to bowl; cover with plate and let steam at room temperature about 15 minutes, until cool enough to handle. Adjust grill temperature to medium.
5 Remove peppers from bowl. Peel off skins and discard. Cut peppers lengthwise into ¼-inch-wide strips. Return to same bowl and toss with parsley, oil, and ¼ teaspoon salt.
6 Sprinkle steaks with remaining ½ teaspoon salt. Place on hot grill rack. Cover and grill 4 to 5 minutes per side for medium-rare or to desired doneness. (Instant-read thermometer inserted horizontally into center of steak should register 145°F.) Serve steaks topped with grilled peppers.
EACH SERVING: ABOUT 230 CALORIES | 26G PROTEIN | 9G CARBOHYDRATE | 10G TOTAL FAT (3G SATURATED) | 2G FIBER | 71MG CHOLESTEROL | 495MG SODIUM
IS THAT STEAK DONE YET?
You’ve got three options when it comes to determining the doneness of a steak.
1. Using an instant-read meat thermometer, check the steak’s internal temperature. Insert the thermometer horizontally into the center of the steak, taking care to avoid any bone or gristle to ensure an accurate reading of the meat’s temperature.
2. Cut a small slit in the meat near the bone or near the center of a boneless steak. Rare steak will be bright red in the center and pinkish toward the surface; medium-rare, very pink in the center and slightly brown toward the surface; medium, light pink in the center with a brown outer portion; and well-done, uniformly brown throughout. (Unlike hamburgers, steak can safely be eaten rare or medium-rare.)
3. To test doneness without cutting, try the chef’s method: Compare the feel of the meat, without cutting it, in the top center of the steak to the skin between the thumb and index finger when your hand is relaxed (hanging loosely), lightly fisted, and tightly clenched. A rare steak feels soft and spongy and offers very little resistance when pressed, similar to a relaxed hand. A medium-rare steak is springy to the touch, as on a loosely fisted hand. Medium steak feels firm, with minimal give, like a tight fist.
FILET MIGNON WITH HORSERADISH SALSA
Juicy steaks taste even better with our flavor-packed salsa. Serve with charbroiled portobellos on the side; one cup sliced mushrooms adds just 5 grams of carbs to the meal.
ACTIVE TIME: 15 MINUTES • TOTAL TIME: 25 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| HORSERADISH SALSA | |
| 1 | POUND RIPE TOMATOES, CUT INTO ½-INCH PIECES |
| 1 | CUP LOOSELY PACKED FRESH PARSLEY LEAVES, CHOPPED |
| ½ | SMALL RED ONION, MINCED |
| 2 | TABLESPOONS BOTTLED WHITE HORSERADISH |
| 1 | TABLESPOON BALSAMIC VINEGAR |
| 1 | TABLESPOON OLIVE OIL |
| ½ | TEASPOON SALT |
| FILET MIGNON | |
| 1 | TEASPOON CRACKED BLACK PEPPER |
| 1 | TEASPOON OLIVE OIL |
| ½ | TEASPOON SALT |
| ¼ | TEASPOON DRIED THYME |
| 1 | GARLIC CLOVE, CRUSHED WITH GARLIC PRESS |
| 4 | BEEF TENDERLOIN STEAKS (FILET MIGNON), 1 INCH THICK (6 OUNCES EACH) |
1 Prepare salsa: In medium bowl, place tomatoes, parsley, onion, horseradish, vinegar, oil, and salt; toss to combine. Makes about 2 cups. Cover and refrigerate up to 2 hours.
2 Prepare outdoor grill for direct grilling over medium heat, or lightly spray a ridged grill pan with nonstick cooking spray, then place over medium heat until hot.
3 In cup, mix pepper, oil, salt, thyme, and garlic. Rub mixture all over steaks.
4 Place steaks on hot grill rack or pan and cook, turning over once, 10 to 12 minutes for medium-rare or to desired doneness. (Instant-read thermometer inserted horizontally into center of steak should register 145°F.) Serve steaks with salsa.
EACH SERVING STEAK WITH ½ CUP SALSA: ABOUT 330 CALORIES | 39G PROTEIN | 9G CARBOHYDRATE | 15G TOTAL FAT (4G SATURATED) | 89MG CHOLESTEROL | 710MG SODIUM
LEMONY VEAL AND BABY ARTICHOKES
Tiny artichokes pair up perfectly with tender veal cutlets in a brothy sauce that’s lightly flecked with fresh tarragon and shallots. Once trimmed, the baby artichokes are completely edible because the fibrous chokes haven’t developed yet.
ACTIVE TIME: 30 MINUTES • TOTAL TIME: 55 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 8 | BABY ARTICHOKES (12 OUNCES; SEE TIP) |
| 1 | POUND VEAL CUTLETS, EACH CUT IN HALF IF LARGE |
| 1 | LEMON |
| 2 | TEASPOONS OLIVE OIL |
| ½ | TEASPOON SALT |
| ¼ | TEASPOON GROUND BLACK PEPPER |
| 2 | SHALLOTS, THINLY SLICED |
| ½ | CUP WATER |
| 1 | CUP CHICKEN BROTH |
| 1 | TABLESPOON ALL-PURPOSE FLOUR |
| 1 | TEASPOON MINCED FRESH TARRAGON LEAVES |
1 Trim artichokes: Bend back outer all-green leaves and snap off at base until remaining leaves are green on top and yellow at bottom. Cut stems off, level with bottom of artichokes. Cut off and discard top half of each artichoke.
2 In nonstick 12-inch skillet, heat ½ inch salted water to boiling over medium-high heat. Add artichokes; reduce heat to medium-low and cook, covered, until artichokes are fork-tender, 12 minutes. Drain in colander; cool until easy to handle. Cut each baby artichoke lengthwise into quarters. Do not discard center portion.
3 Meanwhile, if necessary, with meat mallet, pound veal cutlets to even ⅛-inch thickness. From lemon, grate 2 teaspoons peel and squeeze 1 tablespoon juice.
4 In same skillet, heat 1 teaspoon oil over medium heat until hot but not smoking. Add half of cutlets; sprinkle with ¼ teaspoon salt and ⅛ teaspoon pepper and cook until cutlets just lose pink color throughout, 2 to 3 minutes, turning over once. Transfer cutlets to platter and keep warm. Repeat with remaining cutlets, 1 teaspoon oil, ¼ teaspoon salt, and ⅛ teaspoon pepper (reduce heat to medium if cutlets brown too quickly).
5 To same skillet, add shallots and water and cook over medium heat 1 minute. In cup, mix broth and flour. Increase heat to medium-high; add broth mixture and lemon peel and boil until slightly thickened, 1 minute. Add artichokes, tarragon, and lemon juice; cook 1 minute to heat through, stirring gently.
6 To serve, spoon artichokes with sauce over veal on platter.
TIP If you can’t find baby artichokes, you can use the regular-sized ones. Look for two medium artichokes, about 4 ounces each. To trim them, use a serrated knife and cut 1 inch straight across the top of each artichoke. Cut off the stems; pull the dark outer leaves off the bottoms. With kitchen shears, trim thorny tips from the remaining leaves. Cut the artichokes lengthwise into sixths. Scrape out and discard the chokes, removing the centermost petals along with fuzzy center portions. Rinse the artichokes well and proceed with step 2, but do not cut the pieces into quarters.
EACH SERVING: ABOUT 180 CALORIES | 27G PROTEIN | 7G CARBOHYDRATE | 5G TOTAL FAT (1G SATURATED) | 2G FIBER | 89MG CHOLESTEROL | 795MG SODIUM
This hearty salad makes a great one-dish meal. Steak is marinated in an Asian-style dressing before it’s grilled and served on top of a watercress salad tossed with mint, cilantro, radishes, and red onion.
ACTIVE TIME: 30 MINUTES • TOTAL TIME: 40 MINUTES PLUS MARINATING
MAKES: 4 MAIN-DISH SERVINGS
| 2 | TABLESPOONS SUGAR-FREE ASIAN FISH SAUCE (SEE TIP) |
| ZERO-CALORIE SWEETENER (1 TABLESPOON EQUIVALENT) | |
| 1 | BEEF TOP ROUND STEAK, ¾ INCH THICK (1 POUND) |
| 2 | LIMES |
| 3 | TABLESPOONS VEGETABLE OIL |
| ¼ | TEASPOON CRUSHED RED PEPPER |
| ¼ | TEASPOON COARSELY GROUND BLACK PEPPER |
| 2 | BUNCHES WATERCRESS, TOUGH STEMS DISCARDED |
| 1 | CUP LOOSELY PACKED FRESH MINT LEAVES |
| 1 | CUP LOOSELY PACKED FRESH CILANTRO LEAVES |
| 1 | BUNCH RADISHES, EACH CUT IN HALF AND THINLY SLICED |
| ½ | SMALL RED ONION, THINLY SLICED |
1 In 8-inch or 9-inch square glass baking dish, stir 1 tablespoon fish sauce and half of sweetener. Add steak, turning to coat; marinate 15 minutes at room temperature or 1 hour in refrigerator, turning occasionally.
2 Prepare outdoor grill for direct grilling over medium heat.
3 Meanwhile, from limes, with vegetable peeler, remove peel in 2" by ¾" strips. With sharp knife, cut enough peel crosswise into matchstick-thin strips to equal 1 tablespoon. Squeeze limes to equal 3 tablespoons juice. In small bowl, whisk lime juice, oil, crushed red pepper, black pepper, and the remaining 1 tablespoon fish sauce and half of sweetener until blended.
4 In large bowl, toss watercress, mint, cilantro, radishes, onion, and lime peel; cover and refrigerate until ready to serve.
5 Place steak on hot grill rack. Cover grill and cook steak 10 to 15 minutes for medium-rare or to desired doneness, turning over once. (Instant-read thermometer inserted horizontally into center of steak should register 145°F.) Transfer steak to cutting board; let stand 10 minutes to set juices for easier slicing. Cut steak diagonally into thin strips.
6 Add steak and dressing to watercress mixture and toss until well coated.
EACH SERVING: ABOUT 310 CALORIES | 28G PROTEIN | 7G CARBOHYDRATE | 23G TOTAL FAT (4G SATURATED) | 2G FIBER | 73MG CHOLESTEROL | 295MG SODIUM
This classic salad becomes a luscious meal when it’s tossed with slices of juicy grilled steak. Prepare the steak indoors in a grill pan for ease.
ACTIVE TIME: 25 MINUTES • TOTAL TIME: 35 MINUTES PLUS STANDING
MAKES: 4 MAIN-DISH SERVINGS
| ½ | LOAF FRENCH BREAD (4 OUNCES), CUT INTO ¾-INCH CUBES (3 CUPS) |
| 5 | TABLESPOONS OLIVE OIL |
| 4 | ANCHOVY FILLETS, DRAINED |
| 1 | GARLIC CLOVE, CRUSHED WITH GARLIC PRESS |
| ¼ | CUP GRATED PARMESAN CHEESE |
| 3 | TABLESPOONS FRESH LEMON JUICE |
| 1 | TEASPOON WORCESTERSHIRE SAUCE |
| ½ | TEASPOON DRY MUSTARD |
| ½ | TEASPOON SALT |
| ¼ | TEASPOON COARSELY GROUND BLACK PEPPER |
| 2 | BONELESS BEEF TOP LOIN (SHELL) STEAKS, 1 INCH THICK (8 OUNCES EACH) |
| 2 | HEADS ROMAINE LETTUCE, CUT CROSSWISE INTO ½-INCH SLICES (10 CUPS) |
1 Preheat oven to 350°F. In 15½" by 10½" jelly-roll pan, toss bread cubes with 1 tablespoon oil. Toast bread in oven, stirring occasionally, until golden brown, 15 to 20 minutes. Cool croutons in pan on wire rack.
2 Meanwhile, in medium bowl, mash anchovies with garlic to form paste. With wire whisk, mix in Parmesan, lemon juice, Worcestershire, mustard, ¼ teaspoon salt, and ⅛ teaspoon pepper. Gradually whisk in remaining ¼ cup oil until well blended. Set dressing aside.
3 Preheat ridged grill pan over medium heat until very hot. Place steaks in pan; sprinkle with remaining ¼ teaspoon salt and ⅛ teaspoon pepper. Cook steaks 5 to 6 minutes per side for medium-rare or to desired doneness. (Instant-read thermometer inserted horizontally into center of steak should register 145°F.) Transfer steaks to cutting board; let stand 10 minutes to set juices for easier slicing.
4 To serve, thinly slice steaks diagonally against grain. In large serving bowl, toss romaine with steak slices, croutons, and dressing.
EACH SERVING: ABOUT 465 CALORIES | 32G PROTEIN | 20G CARBOHYDRATE | 29G TOTAL FAT (7G SATURATED) | 3G FIBER | 73MG CHOLESTEROL | 785MG SODIUM
Let the steak soak up the gingery Asian-style marinade before you grill it, then serve even more sauce on the side for terrific flavor. Steamed broccoli with a spritz of lemon and a touch of butter would make an ideal accompaniment that adds just 5 grams of carbs per serving.
ACTIVE TIME: 10 MINUTES • TOTAL TIME: 25 MINUTES PLUS MARINATING
MAKES: 4 MAIN-DISH SERVINGS
| ½ | CUP REDUCED-SODIUM SOY SAUCE |
| 2 | TABLESPOONS GRATED, PEELED FRESH GINGER |
| ZERO-CALORIE SWEETENER (1 TABLESPOON EQUIVALENT) | |
| 1 | TABLESPOON ASIAN SESAME OIL |
| ¼ | TEASPOON CAYENNE (GROUND RED) PEPPER |
| 3 | GARLIC CLOVES, FINELY CHOPPED |
| 1 | BONELESS BEEF TOP SIRLOIN OR TOP ROUND STEAK, 1 INCH THICK (1¼ POUNDS) |
| 2 | TABLESPOONS WATER |
| CHOPPED GREEN ONIONS FOR GARNISH | |
1 In small bowl, stir together soy sauce, ginger, sweetener, sesame oil, cayenne, and garlic.
2 Pour marinade into large resealable plastic bag; add steak, turning to coat. Seal bag, pressing out excess air. Place bag on plate; refrigerate 1 hour or up to 4 hours, turning bag over several times.
3 Heat ridged grill pan over medium-high heat until very hot. Remove steak from bag; pour marinade into 1-quart saucepan and reserve. Pat steak dry with paper towels. Cook steak 6 to 8 minutes per side for mediumrare or to desired doneness. (Instant-read thermometer inserted horizontally into steak should register 145°F.)
4 Transfer steak to cutting board; let stand 10 minutes to set juices for easier slicing. Meanwhile, add water to marinade in saucepan; heat to boiling over high heat. Boil 2 minutes.
5 To serve, thinly slice steak diagonally against grain. Transfer steak to platter and garnish with green onions. Serve with cooked marinade on the side.
EACH SERVING: ABOUT 365 CALORIES | 35G PROTEIN | 7G CARBOHYDRATE | 21G TOTAL FAT (8G SATURATED) | 0G FIBER | 102MG CHOLESTEROL | 1,160MG SODIUM
CHILE STEAK WITH AVOCADO-TOMATO SALAD
Thinly cut slices of spicy grilled skirt steak are topped with a fresh, bright avocado and tomato salad.
ACTIVE TIME: 15 MINUTES • TOTAL TIME: 20 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| CHILE STEAK | |
| 2 | CHIPOTLE CHILES IN ADOBO (SEE TIP), FINELY CHOPPED |
| 2 | GARLIC CLOVES, CRUSHED WITH GARLIC PRESS |
| 2 | TEASPOONS FRESH LIME JUICE |
| 1 | TEASPOON DRIED OREGANO, CRUSHED |
| ¾ | TEASPOON SALT |
| ¼ | TEASPOON COARSELY GROUND PEPPER |
| 1 | BEEF SKIRT STEAK (1¼ POUNDS) |
| AVOCADO-TOMATO SALAD | |
| 1 | PINT RED OR YELLOW CHERRY TOMATOES, CUT IN HALF |
| 1 | RIPE AVOCADO, PITTED, PEELED, AND CUT INTO ¾-INCH CHUNKS |
| 1 | TABLESPOON COARSELY CHOPPED FRESH CILANTRO LEAVES |
| 2 | TEASPOONS FRESH LIME JUICE |
| ⅛ | TEASPOON SALT |
1 Prepare steak: In cup, mix chipotles, garlic, and lime juice; set aside. In another cup, mix oregano, salt, and pepper; rub all over steak.
2 Heat ridged grill pan over medium-high heat until very hot. Place steak in pan; brush top with half of chipotle mixture and cook 2 minutes. Turn steak over; brush with remaining chipotle mixture and cook 2 to 3 minutes longer for medium-rare or to desired doneness. (Instant-read thermometer inserted horizontally into center of steak should register 145°F.) Turn steak over again; cook 30 seconds. Transfer to cutting board; keep warm.
3 Meanwhile, prepare salad: In bowl, mix tomatoes, avocado, cilantro, lime juice, and salt. Makes about 3 cups.
4 Thinly slice steak; serve with avocado salad.
TIP Canned chipotle chiles are smoked jalapeño chiles packed in a thick, vinegary sauce called adobo. Look for them in Latin-American markets and in the international section of many supermarkets.
EACH SERVING STEAK WITH ¾CUP SALAD: ABOUT 350 CALORIES | 36G PROTEIN | 9G CARBOHYDRATE | 19G TOTAL FAT (5G SATURATED) | 3G FIBER | 108MG CHOLESTEROL | 947MG SODIUM
LONDON BROIL WITH GARLIC AND HERBS
Round steak, not the most tender of cuts, benefits from a quick marinade of vinegar, garlic, and oregano. For a tasty side dish, grill tomato halves brushed with olive oil and sprinkled with Parmesan alongside the steak. Two halves adds just 5 grams of carbs to the meal.
ACTIVE TIME: 10 MINUTES • TOTAL TIME: 25 MINUTES PLUS MARINATING AND STANDING
MAKES: 6 MAIN-DISH SERVINGS
| 2 | TABLESPOONS RED WINE VINEGAR |
| 1 | TABLESPOON OLIVE OIL |
| 2 | GARLIC CLOVES, CRUSHED WITH GARLIC PRESS |
| ¾ | TEASPOON DRIED OREGANO |
| ¾ | TEASPOON SALT |
| ½ | TEASPOON GROUND BLACK PEPPER |
| 1 | BEEF TOP ROUND STEAK, 1 INCH THICK (1½ POUNDS) |
1 Prepare outdoor grill for direct grilling over medium heat. In large resealable plastic bag, mix vinegar, oil, garlic, oregano, salt, and pepper. Add steak, turning to coat. Seal bag, pressing out excess air. Place bag on plate and marinate 15 minutes at room temperature.
2 Remove steak from marinade; discard marinade. Place steak on hot grill rack. Grill 7 to 8 minutes per side for medium-rare or to desired doneness. (Instant-read thermometer inserted horizontally into center of steak should register 145°F.)
3 Transfer steak to platter. Let stand 10 minutes to set juices for easier slicing. To serve, thinly slice steak across the grain.
EACH SERVING: ABOUT 200 CALORIES | 26G PROTEIN | 1G CARBOHYDRATE | 10G TOTAL FAT (3G SATURATED) | 0G FIBER | 72MG CHOLESTEROL | 340MG SODIUM
SKIRT STEAK WITH CHIMICHURRI SAUCE
This fresh and flavorful garlic and herb sauce hails from Argentina, where it’s paired with various grilled meats. Wrap the steak in Romaine leaves to add a bit of crunch.
ACTIVE TIME: 15 MINUTES • TOTAL TIME: 25 MINUTES PLUS STANDING
MAKES: 4 MAIN-DISH SERVINGS
| CHIMICHURRI SAUCE | |
| 1 | GARLIC CLOVE, CRUSHED WITH GARLIC PRESS |
| ¼ | TEASPOON SALT |
| 1 | CUP LOOSELY PACKED FRESH ITALIAN PARSLEY LEAVES, CHOPPED |
| 1 | CUP LOOSELY PACKED FRESH CILANTRO LEAVES, CHOPPED |
| 2 | TABLESPOONS OLIVE OIL |
| 1 | TABLESPOON RED WINE VINEGAR |
| ¼ | TEASPOON CRUSHED RED PEPPER |
| STEAK | |
| 1 | BEEF SKIRT STEAK OR FLANK STEAK (1¼ POUNDS) |
| ¼ | TEASPOON SALT |
| ⅛ | TEASPOON COARSELY GROUND BLACK PEPPER |
1 Prepare chimichurri sauce: In small bowl, stir together garlic, salt, parsley, cilantro, oil, vinegar, and crushed red pepper until mixed. (Alternatively, pulse ingredients in mini food processor or blender just until mixed.) Makes about ¼ cup. Sauce can be refrigerated up to 2 days; bring it to room temperature before serving.
2 Prepare outdoor grill for direct grilling over medium heat.
3 Sprinkle steak with salt and pepper; place on hot grill rack. Cover and grill 3 minutes per side for medium-rare or to desired doneness. (Instant-read thermometer inserted horizontally into center should register 145°F.)
4 Transfer steak to cutting board; let stand 10 minutes to set juices for easier slicing. Thinly slice steak crosswise against the grain. Serve with chimichurri sauce.
EACH SERVING STEAK WITH 1 TABLESPOON SAUCE: ABOUT 300 CALORIES | 40G PROTEIN 1G CARBOHYDRATE | 14G TOTAL FAT (5G SATURATED) | 1G FIBER | 121MG CHOLESTEROL 380MG SODIUM
Classic French flavors like thyme, pearl onions, and red wine season this easy slow-cooker meal. Use the leftovers to make the Pot Roast Chili recipe.
ACTIVE TIME: 20 MINUTES • SLOW-COOK TIME: 10 HOURS
MAKES: 6 MAIN-DISH SERVINGS
| 1 | BONELESS BEEF CHUCK ROAST (4½ POUNDS), TIED |
| ¼ | TEASPOON SALT |
| ¼ | TEASPOON GROUND BLACK PEPPER |
| 1 | TEASPOON VEGETABLE OIL |
| 1 | POUND CARROTS |
| 1 | POUND FROZEN PEARL ONIONS |
| 3 | CLOVES GARLIC, PRESSED WITH GARLIC PRESS |
| ½ | TEASPOON DRIED THYME |
| 1 | CUP DRY RED WINE |
| 1 | CAN (28 OUNCES) NO-SALT-ADDED TOMATOES, DICED AND DRAINED |
| 1 | BAY LEAF |
| FRESH FLAT-LEAF PARSLEY LEAVES, CHOPPED, FOR GARNISH | |
1 With paper towels, pat beef dry; season with salt and pepper.
2 In 12-inch skillet, heat oil on medium-high. Add beef and cook 10 to 13 minutes, turning to brown all sides. Transfer to 6-quart slow-cooker bowl.
3 While beef browns, peel carrots and cut into 2-inch chunks. Transfer to slow-cooker bowl.
4 To same skillet, add onions, garlic, and thyme. Cook 2 minutes or until golden, stirring often. Add wine; cook 3 minutes, stirring and scraping up browned bits. Transfer to slow-cooker bowl, along with tomatoes and bay leaf; cover with lid and cook on Low 10 hours.
5 Transfer beef to cutting board; discard strings. Cut off one-third of beef; transfer to container along with one-third of vegetables. Refrigerate up to 3 days. Transfer remaining vegetables to serving platter; discard bay leaf.
6 Transfer cooking liquid from slow-cooker bowl to 8-cup liquid measuring cup; discard fat. Pour one-third of liquid into container; refrigerate up to 3 days.
7 Slice meat across grain and arrange on serving platter with vegetables. Pour remaining cooking liquid over all. Garnish with parsley.
EACH SERVING: ABOUT 515 CALORIES | 47G PROTEIN | 11G CARBOHYDRATE | 30G TOTAL FAT (12G SATURATED) | 3G FIBER | 181MG CHOLESTEROL | 205MG SODIUM
The chuck roast in red wine sauce kick-starts beef chili’s full-bodied flavor. After serving most of the meat for the first evening’s meal, quickcook the rest with cumin and beans for this speedy second-day supper.
ACTIVE TIME: 5 MINUTES • TOTAL TIME: 20 MINUTES
MAKES: 6 MAIN-DISH SERVINGS.
Chop reserved beef and vegetables. In 5-quart saucepot, heat 1 teaspoon vegetable oil on medium heat. Add 2 garlic cloves, pressed; 1 tablespoon plus 1 teaspoon ground cumin; and 1 teaspoon chili powder. Cook 2 minutes, stirring. Stir in 2 cans (15 ounces each) no-salt-added black beans, drained and rinsed; chopped beef and vegetables; reserved cooking liquid; and ¼ teaspoon salt. Heat to boiling, then reduce heat to simmer 10 minutes, stirring occasionally. Serve with chopped fresh cilantro, sour cream, and lime wedges.
EACH SERVING: ABOUT 380 CALORIES | 31G PROTEIN | 26G CARBOHYDRATE | 16G TOTAL FAT (6G SATURATED) | 9G FIBER | 91MG CHOLESTEROL | 225MG SODIUM
A hearty beef and mushroom stew flavored with dry red wine makes for a perfect midwinter supper.
ACTIVE TIME: 1 HOUR • TOTAL TIME: 2 HOURS 30 MINUTES
MAKES: 10 MAIN-DISH SERVINGS
| 2 | SLICES BACON, CUT INTO ½-INCH PIECES |
| 3 | POUNDS BONELESS BEEF CHUCK, TRIMMED AND CUT INTO 1½-INCH CUBES |
| 5 | CARROTS, EACH PEELED AND CUT INTO ½-INCH PIECES |
| 3 | GARLIC CLOVES, CRUSHED WITH SIDE OF CHEF’S KNIFE |
| 1 | LARGE ONION (12 OUNCES), CUT INTO 1-INCH PIECES |
| 2 | TABLESPOONS ALL-PURPOSE FLOUR |
| 2 | TABLESPOONS TOMATO PASTE |
| 1 | TEASPOON SALT |
| ½ | TEASPOON COARSELY GROUND BLACK PEPPER |
| 2 | CUPS DRY RED WINE |
| 4 | SPRIGS FRESH THYME |
| 1 | PACKAGE (12 OUNCES) MUSHROOMS, EACH TRIMMED AND CUT INTO QUARTERS, OR HALVES IF SMALL |
| ½ | CUP LOOSELY PACKED FRESH PARSLEY LEAVES, CHOPPED |
1 In 5- to 6-quart Dutch oven, cook bacon over medium heat until browned. With slotted spoon, transfer to medium bowl.
2 Pat beef dry with paper towels. Add beef, in three batches, to bacon drippings and cook over medium-high heat until well browned on all sides, about 5 minutes per batch. With slotted spoon, transfer beef to bowl with bacon.
3 Preheat oven to 325°F. To drippings in Dutch oven, add carrots, garlic, and onion and cook, stirring occasionally, until vegetables are browned and tender, about 10 minutes. Stir in flour, tomato paste, salt, and pepper; cook, stirring, 2 minutes. Add wine and heat to boiling, stirring until browned bits are loosened from bottom of Dutch oven.
4 Return meat, meat juices, and bacon to Dutch oven. Add thyme and mushrooms; heat to boiling. Cover Dutch oven and bake until meat is forktender, 1 hour 30 minutes to 2 hours, stirring once. Skim and discard fat from liquid; discard thyme sprigs. Sprinkle with parsley to serve.
EACH SERVING: ABOUT 295 CALORIES | 36G PROTEIN | 9G CARBOHYDRATE | 11G TOTAL FAT (4G SATURATED) | 2G FIBER | 89MG CHOLESTEROL | 375MG SODIUM
This Italian stuffed and rolled beef specialty is traditionally simmered slowly in tomato sauce. We offer a quicker method: roasting the beef at high heat and pairing it with tiny sweet grape tomatoes. Serve with a side of broccoli rabe sautéed with garlic and sprinkled with Parmesan cheese; one serving costs you just 3 grams of carbs. See photo.
ACTIVE TIME: 15 MINUTES • TOTAL TIME: 40 MINUTES PLUS STANDING
MAKES: 8 MAIN-DISH SERVINGS
| ½ | CUP ITALIAN-STYLE BREAD CRUMBS |
| 1 | GARLIC CLOVE, CRUSHED WITH GARLIC PRESS |
| ¼ | CUP FINELY GRATED PECORINO ROMANO CHEESE |
| ½ | CUP PACKED FRESH FLAT-LEAF PARSLEY LEAVES, FINELY CHOPPED |
| 4 | TEASPOONS OLIVE OIL |
| ½ | TEASPOON GROUND BLACK PEPPER |
| 1 | BEEF FLANK STEAK (1¾ TO 2 POUNDS) |
| ¼ | TEASPOON SALT |
| 2 | PINTS GRAPE TOMATOES |
1 Preheat oven to 475°F. In small bowl, combine bread crumbs, garlic, Pecorino, parsley, 1 tablespoon oil, and ¼ teaspoon pepper.
2 On large sheet of waxed paper, with flat side of meat mallet or heavy skillet, pound steak to even ½-inch thickness. Spread crumb mixture over steak in even layer; press into meat. Starting at one long side, roll steak into cylinder (about 3 inches in diameter) to enclose filling completely. (Some bread crumbs may spill out.) With butcher’s twine or kitchen string, tie roll tightly at 1-inch intervals. Place roll in center of 18" by 12" jelly-roll pan. Rub salt and remaining 1 teaspoon oil and ¼ teaspoon pepper all over steak. Scatter tomatoes around steak.
3 Roast 25 to 27 minutes or until temperature on instant-read thermometer, inserted into thickest part of roll, registers 135°F. Let steak stand in pan 10 minutes to set juices for easier slicing. Remove and discard twine; cut roll crosswise into ½-inch-thick slices. Transfer meat and tomatoes with their juices to serving platter.
EACH SERVING: ABOUT 225 CALORIES | 22G PROTEIN | 10G CARBOHYDRATE | 14G TOTAL FAT (5G SATURATED) | 1G FIBER | 54MG CHOLESTEROL | 290MG SODIUM
